Categories
Community Events

The Gump Games (January 28)

The Gump Games, hosted by River Region CrossFit and sponsored by CrossFit Montgomery, was Saturday, January 28, 2012. The Gump Games was a one-day event and fundraiser for the Arts Council of Montgomery. The event was held at The Armory Gymnastics Center on Madison Avenue, right down the street from The Boneyard.

CrossFit Montgomery had several members and coaches volunteering and competing. We had 7 athletes place in the top 10 and 20 place in the top 20. Here’s what we know: RX Males: Michael Geranis (1st), Steve Shirley (3rd), Nate Naidas (4th), Cory (11th), Greg Harback (12th), Greg Coleman (16th); RX Female: Michelle Artolachipe (5th); Scaled Males: Brandon King (4th) and Larry (8th); and Scaled Female: Jenna Shields King (2nd).

600+ photos from the event have been posted to Flickr thanks to Josh W., Mary, and Danny. Videos from the event have been uploaded to The Boneyard on Vimeo.

Videos:

All proceeds from registration are to be donated to the Arts Council of Montgomery. There were three ways you could participate: run the 5K, run the 5K and complete two CrossFit WODs as a prescribed/advanced or scaled athlete, or volunteer to assist or judge. Cost: $35 for run, $85 for all three events.

Categories
Events

Garage Games One (February 11-12)

CrossFit Montgomery attended Garage Games One on February 11-12 in Woodstock, Georgia for the third year. The Garage Games in February 2010 was the first Garage Games event that started it all – the 2011 Garage Games Series (totaling 15 events including our event, Pound For Pound, in April 2011).

This year, individuals in beginners, scaled, and advanced divisions competed on Saturday and teams competed on Sunday. Mickey competed as a scaled individual and placed 8th overall and 1st in her age group. Team BMF (David, Mike, Nate & Steve) placed 33rd out of 54 Rx teams. Team ‘Yard Dogs (Brandon, Jof, Katechis & Tosh) placed 29st out of 35 scaled teams. Team Shawtays (Amy, Christy, Jenna & Jennie) placed 17th out of 35 scaled teams and 3rd out of 11 scaled all-female teams.

160+ photos from the event have been posted to Flickr. Videos from the event have been uploaded to The Boneyard on Vimeo. More are coming soon.

Videos:

Event 4 – “Skills to Pay Bills” (All Teams)
Team BMF: Barbell Love | Field of Pain
Team Shawtays: Barbell Love | Field of Pain
Team ‘Yard Dogs: Barbell Love | Field of Pain

Visit www.thegaragegames.com/events/garage-games-one for more information. Get updates on Garage Games One on Facebook.

Categories
Events

Georgia Spartan Sprint 2012 (March 10)

CrossFit Montgomery had a team race at the Spartan Sprint in Conyers, Georgia on Saturday, March 10, 2012. Distance is approximately 4 miles. The fastest time for completing the sprint is 35 minutes. Cost: $87-100 depending on when you register.

To race with the CFMGM Team, register as a team and choose CrossFit Montgomery. Armed forces and students receive a $10 discount at during registration. Online registration closes on March 7. Spectator tickets are $15.

We will carpool from The Boneyard at 6:00 a.m. that morning and return following lunch after the race. Email info@crossfitmontgomery.com if you have registered or are planning to go as a spectator. Here’s an inspirational video to get you pumped up…

All racers receive a finisher’s medal and t-shirt, a free beer ticket for anyone 21 and over, free mud, a chance to do things you would never choose to do on your own, and bragging rights. Top 3 Males and top 3 Females at each Spartan Sprint qualify for a free entry into a Super Spartan of his or her choice.

Categories
CrossFit Mobility Workouts

2012-01-09

CrossFit WOD
Power Snatch
5 x 5 @ 65%

Tabatas
– Rower (8 x 20/10)
– 1 Minute Rest
– Wall Balls (8 x 20/10)

Mobility WOD

Categories
Endurance Foundations Workouts

2012-01-07

Saturday Schedule

9:00 ~ 10:00 a.m.
ENDURANCE TEAM MEET
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more>>

9:00 ~ 11:00 a.m.
FOUNDATIONS
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.

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 either have a WOD that you can do or you can do a WOD that you missed this week.

Categories
CrossFit Workouts

2012-01-06

CrossFit WOD
Six Rounds for Time:
– 10 Burpees
– 10 Box Jumps (24″/20″)
– 10 KB Swings (24kg/16kg)

Mobility WOD

Categories
Endurance Underground Strength Workouts

2012-01-05

Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)

Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls

Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery

Categories
Community Events

Scale Back Alabama 2012

Watch the CrossFit Montgomery video promo featuring members of CrossFit Montgomery doing the “Scale Back Alabama Dance” for the 2011 Scale Back Alabama Campaign. We were one of three groups selected to produce a sample video. Our video will be used as an example for those submitting videos to the Scale Back Alabama dance video contest.

A big thanks to member Amy (director) who taught us the dance (modified with some of her smooth moves) and to members Christy, Donna, Jenna, Malissa, Mickey, Sara and Coaches Jennie, Greg, Mike and Nate (dancers) and Chris, Evey and Mary who assisted us! Who knew we could dance?! We did! Enjoy the bloopers.

Scale Back Alabama is a statewide weight-loss contest that started in January 2007. The purpose of the 10-week contest is to encourage Alabamians to lose weight, to exercise and to have fun while doing it. Last year’s campaign drew more than 33,000 people in almost every county with a cumulative reported weight loss of 143,309 pounds.

Kick-off for 2012 is January 19! Get your team of four ready to participate. Visit www.scalebackalabama.com for more information on how to register.

Categories
CrossFit Mobility Workouts

2012-01-04

CrossFit WOD
Push Press
1-1-1-1-1-1-1

Five rounds for time:
– 7 Front Squats
– 7 Ring Dips

Mobility WOD

Categories
Workouts

2012-01-03

CrossFit WOD
Skill:
Rope Climb Drills
*Video posted below.

Strength:
Overhead Squat
1-1-1-1-1-1-1

Finisher:
Four Rounds:
– 5 Overhead Lunge (45#/25#)
– 10 Pullups
– 15 Situps

Endurance WOD
Four to Eight Rounds:
– 400m TT
– 3 to 4 Minutes Recovery

Rope Climb Progressions

Details at GymnasticsWOD

Details at GymnasticsWOD