Categories
CrossFit Workouts

2010-12-06 CrossFit

“Diane”
21-15-9
– Deadlift
– Handstand Pushup

Categories
Underground Strength Workouts

2010-12-06 UGS

Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups

Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk

Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings

100 Sledge Strikes

Categories
Rest Day

2010-12-05 Rest Day

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 [email protected].