Thruster
1-1-1-1-1 Reps
Month: May 2011
CrossFit Regional Workout 11.1
For Time:
– Run 1,000m
– 30 HSPU
– Row 1,000m
Memorial Day is a day of rememberance and reconciliation. Many observe this day by visiting cemetaries and memorials and spending time with family and friends. We’d like you visit The Boneyard at 11:00 a.m. and spend time with us and a hero. You have two options:
Option 1 – You can choose from a list of Hero WODs.
Option 2 – You can pick a random Hero WOD from The Hopper.
There will also be the option of partnering or teaming up.
Note: The Boneyard will be closed for morning and evening classes. Our new morning schedule (classes begin at 5:45 and 6:30 a.m.) begins Tuesday, May 31.
Categories
2011-05-29 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.
Saturday Schedule
Note: Operating hours for Saturdays are now 8:00 – 11:00 a.m.
9:00 a.m.
RUNNING CLINIC
We will provide running form information, tips, and drills. Free to members and $25 to non-members.
8:00 – 11:00 a.m.
OPEN GYM
Current Members 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.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.
Categories
2011-05-26 WOD
Four Rounds
1a. 3 Rope Climbs
1b. Leg Blaster
Four Rounds
2a. 15 Sledge Strikes (each)
2b. 10 Weighted Step Ups
Four Rounds
3a. 100′ Front Rack Walk
3b. 20 Twisted Situps
3c. 10 Knees to Elbows
AMRAP – 5 Minutes:
– 3 Deadlift (275/185)
– 7 Push Press (115/75)
Five Rounds
– 45 Seconds of Muscle-Up Negatives
OTM for 10 Minutes:
– 3 Heavy Double KB Thrusters
– Max Hollow Rocks
Boneyard Body Weight Baseline
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees