WOD
Tabatas:
– Slam Balls x 8
– Air Squats x 8
– Mountain Climbers x 8
– Situps x 8
Endurance WOD
1min ladder:
– 1min on, 1min off
– 1min on, 50s off
– 1min on, 40s off
– 1min on, 30s off
– 1min on, 20s off
– 1min on, 10s off
– then go back up the ladder until you finish with 1min on, 50s off, 1min on
Mobility WOD
Five Rounds (1 on/30secs off)
– Push Jerks
For Time:
– 150 KB Swings
Mobility WOD
WOD
For Time:
– 500m Row
AMRAP – 8 Minutes:
– 8 Pullup
– 8 Wall Ball
Endurance WOD
Three Rounds:
– 3 Minute Time Trial w/ 3 Minute Recovery
Mobility WOD
Five Rounds (1 on/30 seconds off):
– Power Cleans
For Time:
– 150 Double Unders
Mobility WOD
The Healthy Habits Challenge is a community competition available to all CrossFit Montgomery members that is designed to promote healthy behavior by rewarding healthy choices. The first challenge ran five weeks, from Monday, October 17 to Saturday, November 19. Participants submitted the best four weeks out of the five-week challenge to be counted towards their performance.
Member Kelli Strowd was the overall winner, placing 1st in all five categories. Kelli won one month’s free membership for her and hubby Mike, A.K.A. Strowd (both pictured on the far left of the photo above). All of the coaches are very proud of her. We are all impressed by her determination and achievements! For more information on how the challenge works, read below:
Points will be awarded each time a chosen action is performed by a participant. Each action will have a point value assigned to it that will be awarded to the participant upon completion of that activity. Activities will have a limit to how many points can be obtained daily or weekly. Each participant will accumulate points during the competition by completing any task identified below.
List of Categories
An attendance log will be posted at the gym. Each participant will be responsible for tracking their attendance.
Metric: Attend a class and complete the daily posted WOD at the gym.
Points: 1 per day, maximum of 5 points per week
Participants will be required to maintain a food journal documenting each activity in which they wish to receive points. Participants will choose either the Paleo or Zone diets to follow during the competition. Both programs will be presented and resources made available to assist the participant in following their chosen diet program. Please don’t cheat. You are only cheating yourself if you do not take your nutrition seriously.
Metric: Eat a meal that adheres to the “generally accepted” Paleo or Zone diet guidelines. Participants will only be allowed to receive a total of three points per day.
Points: 1 per meal
*Note: If you are following the Paleo Diet, consumption of sugary alcoholic drinks is not allowed. Consumption of wine, in moderation, will be allowed.
Metric: Eat a meal or an item that does not comply with your chosen diet program.
Points: -1 per meal
Metric: Drink an adequate amount of water each day. Participants will need to drink at least half their bodyweight in ounces per day to receive a point.
Points: 1 per day
*Note: Consumption of alcohol causes a loss of hydration. If you consume alcohol you must increase the amount of water you drink that day to compensate for the amount of alcohol consumed.
All participants are required to utilize the same bathroom digital scale and fat loss monitor located at the gym. A coach must be present for each participant’s initial and final weigh-ins and calculations and will record these figures on a spreadsheet.
Metric: Points will be awarded for each pound lost.
Points: 1 per pound
Metric: Points will be awarded for each percent of body fat lost.
Points: 1 per percent
These activities promote recovery and are a necessary element to achieving overall wellness. There will be a mobility WOD that each participant will be able to perform in the gym each day.
Metric: Sleep a minimum of eight consecutive hours each day.
Points: 1 per night
Metric: Perform the daily mobility WOD.
Points: 1 per day, maximum of 5 points per week
Performance tests will be completed before the challenge commences. Each test will be repeated following the challenge. Points will be awarded for improvements in the performance of the participant.
Metric: Standing Press
Points: 1 point per pound increased
Metric: Deadlift
Points: 1 point per pound increased
Metric: Back Squat
Points: 1 point per pound increased
One of the following time workouts will be retested.
Metric: 100 Burpees
Points: 1 point per second improvement
Metric: 150 Air Squats
Points: 1 point per second improvement
Metric: 100 Pushups
Points: 1 point per second improvement
9:00 a.m. – noon
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.
9:00 – 10:00 a.m.
ENDURANCE TEAM MEET
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more >>
11:00 a.m. – noon
HEALTHY CHALLENGE KICK-OFF
The Healthy Habits Challenge is a community competition available to all CrossFit Montgomery members that is designed to promote healthy behavior by rewarding healthy choices. The challenge will run for five weeks starting Monday, October 17. Participants will submit the best four weeks out of the five-week challenge to be counted towards their performance. Prizes will be awarded to the overall winners and for the overall leader of each of the following categories: Attendance, Nutrition, Body Composition, Recovery, and Performance. We are kicking off the Health Habits Challenge at 11 a.m. with an overview of the competition and a nutrition Q & A.
Four Rounds (3 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
For Time:
– 100 Pushups
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Four Rounds (3 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
For Time:
– 100 Burpees
We’d like to invite you to join us this fall for the following upcoming events. Click on the links to learn more. You may RSVP using evite or email [email protected].
| 10/21 – Gymnastics Nite* | 11/19 – Turkey Burner 5k/1M |
| 10/22 – Sloss Fright Furnace | 11/19 – Healthy Habits/Rivalry Challenge |
| 10/29 – Birthday/Halloween Bash | 12/02 – Gymnastics Nite* |
| 11/04 – Gymnastics Nite* | 12/03 – Jingle Bell Run |
| 11/18 – CFMGM Ladies Nite | 12/03 – CFMGM Holiday Bash |
| 11/18 – Gymnastics Nite* | 12/16 – Gymnastics Nite* |
*Gymnastics Nite
Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) every other Friday at 6 p.m. (arrive at 5:50 p.m.) for a gymnastics class. Note: The only evening classes at The Boneyard are the 4:45 and 5:15 p.m. classes.
For CrossFit Montgomery members only. Cost: $4.00. Cash only. Please no IOU’s.
The Armory offer classes for every level of today’s gymnasts. Starting with 2 year-olds and progressing toward adults. The classes encompass all ages and abilities.