Month: December 2010

2010-12-12 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.

2010-12-11 Seminar, Open Gym & Foundations

Post author By CrossFitMGM
Post date December 10, 2010
1 Comment on 2010-12-11 Seminar, Open Gym & Foundations

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 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 -10:30 a.m.
2nd 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.

10:00 a.m. – Noon
Foundations

Underground Strength Workouts

2010-12-10 UGS

Post author By CrossFitMGM
Post date December 9, 2010

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

800m Run

50 GHD Situps

Tags Clean, Pushup, Row, Run, Situp

CrossFit Workouts

2010-12-10 CrossFit

“Fran”
21-15-9:
– Thrusters (95#/65#)
– Pullups

Tags Fran, Pullup, Thruster

CrossFit Workouts

2010-12-09 CrossFit

AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches

Tags Rower, Run, Snatch, Squat

Underground Strength Workouts

2010-12-08 UGS

Post author By CrossFitMGM
Post date December 7, 2010

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

Tags Deadlift, Lunge, Run, Squat, Tire Drag

CrossFit Workouts

2010-12-08 CrossFit

“Filthy Fifty”
For Time:
– 50 Jumping Pullups
– 50 Box Jumps
– 50 Lunges
– 50 Knees to Elbows
– 50 Push Press
– 50 Back Extensions
– 50 Wall Ball
– 50 Burpee
– 50 Double Unders