Month: November 2010

Categories
Community Events Workouts

2010-11-13 Open Gym

Saturday Schedule

9:00 – 10:00 a.m.
Running Clinic Part One and Open Gym

10:00 -10:30 a.m.
PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public.

10:30 a.m. – Noon
Open Gym
You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

Categories
Underground Strength Workouts

2010-11-12 UGS

Five Rounds
1a. Sandbag Bear 10, 8, 6, 4, 2

Three Rounds
2a. Max Weighted Pullups
2b. Max Med Ball Plyo Pushups

Three Rounds
3a. 1 Minute Slam Ball
3b. 1 Suicide Run

Three Rounds
4a. 200′ Farmer’s Walk
4b. 50 Sledge Strikes

Categories
CrossFit Workouts

2010-11-12 CrossFit

For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)

Categories
CrossFit Workouts

2010-11-11 CrossFit

5 Rounds for time:
– 200m Sprint
– Deadlift (225#/135#) 10-8-6-4-2

Categories
CrossFit Workouts

2010-11-10 CrossFit

“Chelsea”
On the minute for 30 minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Categories
Underground Strength Workouts

2010-11-10 UGS

4 Rounds
1a. Chain Pushups – Drop Sets
1b. 100′ Tire Row

4 Rounds
2a. 6-8 Double KB Presses
2b. 8-12 KB Rows

4 Rounds
3a. 1 Minute Band Pulls
3b. 1 Minute Weighted Situps
3c. 1 Minute Plate Pinch

Categories
CrossFit Workouts

2010-11-09 CrossFit

10 Rounds for Time:
– 10 Push Presses
– 10 Double Unders

Categories
Underground Strength Workouts

2010-11-08 UGS

4 Rounds
1a. 6 KB Snatch
1b. Rope Climb

4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges

3 Rounds
3a. 6 Double KB Clean & Press

3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps

Categories
Community Events Rest Day

2010-11-07 Rest Day

Reminder: Join us at The Boneyard on Saturday, Nov. 13 for the PT & Wellness Seminar Series with Lane Blondheim and Sunday, Nov. 14 for a Decorating Party to transform The Boneyard into a Winter Wonderland!

Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.

Categories
Workouts

2010-11-06 Open Gym

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.