Day: July 18, 2012

COACH CHASE & FIREFIGHTER COMBAT TEAM

Post author By CrossFitMGM
Post date July 18, 2012

Congrats to Coach Chase and the Montgomery Firefighter Combat Team for winning 1st Place this past weekend at the Scott Firefighter Combat Challenge. They were three seconds from setting a new world record! Coach Chase also came in 1st Place in the tandem event. Read more and watch the video of the team at work.

CrossFit Endurance Workouts

2012-07-19

Post author By CrossFitMGM
Post date July 18, 2012

CrossFit WOD
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest

Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest

Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.

Endurance WOD
Tabata Run/Row

Tags Lunge, Pushup, Situp, Squat

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

S	M	T	W	T	F	S
1	2	3	4	5	6	7
8	9	10	11	12	13	14
15	16	17	18	19	20	21
22	23	24	25	26	27	28
29	30	31