Month: January 2011

2011-01-22 Seminar, Open Gym & Foundations

Post author By CrossFitMGM
Post date January 21, 2011
1 Comment on 2011-01-22 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. Invite your family and friends!

10:00 a.m. – Noon
Foundations

CrossFit Workouts

2011-01-21 WOD

“Fran”
21-15-9 for time:
– Thruster (95/65)
– Pullups

Tags Fran, Pullup, Thruster

Underground Strength Workouts

2011-01-20 WOD

Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift

Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings

Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows

Tags Deadlift, KB Swing, Knees to Elbows, Press, Pushup, Snatch, Tire Drag

CrossFit Workouts

2011-01-19 WOD

Post author By CrossFitMGM
Post date January 18, 2011

Front Squat
3-3-3-3-3

Tags Squat

Underground Strength Workouts

2011-01-18 WOD

Post author By CrossFitMGM
Post date January 17, 2011

Four Rounds
1a. 2 Rope Climbs
1b. 8 KB Step Ups

Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Lunges

Four Rounds
3a. 200′ Farmer’s Walk
3b. 16 GHD Situps

Tags Clean, Farmer's Walk, Lunge, Rope Climb, Situp, Step Up

CrossFit Workouts

2011-01-17 WOD

3 rounds for time:
– 400m Run
– 30 Overhead Squats (75/55)
– 21 Pullups

Tags Pullup, Run, Squat

Rest Day

2011-01-16 Rest Day

Post author By CrossFitMGM
Post date January 16, 2011

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].

Events Workouts

2011-01-15 Open Gym & Foundations

Post author By CrossFitMGM
Post date January 14, 2011

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