Row 2k
Stretch and Mobility WOD
Month: April 2011
Categories
2011-04-05 WOD
Five Rounds
1a. 5 BB Bench Press
Four Rounds
2a. 5 Turkish Getups
2b. 5 Windmills
Three Rounds
3a. 20 Weighted Situps
2-2-2-2-2 Reps
– Hang Clean
– Power Clean
– Hang Squat Clean
– Squat Clean
Categories
2011-04-03 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.
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.
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week two of the Open. We will be validating the Open WOD from 9:00 a.m. until noon. Visit our CrossFit Games page for more information on the 2011 CrossFit Games.
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts
– 12 Pushups
– 15 Box Jumps
The deadlift loads are as follows:
Men and Masters Men: 155lbs
Women and Masters Women: 100lbs
The box heights are as follows:
Men and Masters Men: 24″
Women and Masters Women: 20″