Categories
Rest Day

2010-12-19 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 41Fitness@gmail.com.

Categories
Workouts

2010-12-18 Open Gym & Foundations

Saturday Schedule

9:00 a.m. – Noon
Members:  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.

10:00 a.m. – Noon
Foundations

Categories
CrossFit Workouts

2010-12-17 CrossFit

Squat Snatch
– 5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Categories
Underground Strength Workouts

2010-12-17 UGS

AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows

800m Run

50 GHD Situps

Categories
CrossFit Workouts

2010-12-16 CrossFit

“Annie”
50-40-30-20-10 Reps:
– Double Unders
– Situps

Categories
Underground Strength Workouts

2010-12-15 UGS

Five Rounds
1a. 10 KB Front Squats
1b. Suicide Run

Four Rounds
2a. 10 Suitcase Deadlifts
2b. 10 Jumping Lunges

Three Rounds
3a. Glute Ham Raises
3b. 200′ Tire Drag

Categories
CrossFit Workouts

2010-12-15 CrossFit

Power Snatch
5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pushups
– 9 Box Jumps
– 12 Goblet Squats
Categories
CrossFit Workouts

2010-12-14 CrossFit

“Jackie”
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
Categories
Underground Strength Workouts

2010-12-13 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
CrossFit Workouts

2010-12-13 CrossFit

Power Snatch
– 5 x 5 Reps
 
Death by 10 meters