CrossFit WOD
10:00
– Build to 1RM Squat Clean
10 to 1:
– Overhead Squats
– Ring Dips
Month: February 2013
Categories
ORDER CFM APPAREL
We are extending the deadline to order shirts and hoodies until midnight on Friday, February 8. Money is due when you place your order. If we are mailing your shirt or hoodie, please add $5 shipping to your total order. Information on designs, styles and cost are available on our Apparel page.
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 8 Single KB Snatch (each arm)
– 8 Box Jumps (30″/24″)
Five Rounds
– Max Ring Rows
– 8 Single KB Clean (each arm)
– 8 Burpee Box Jumps (30″/24″)
Endurance WOD
Two to Four Rounds:
– 800m Run/Row
– 5:00 Rest
*Hold within 3 to 5 seconds.
UPCOMING COMPETITIONS & RACES
There are numerous upcoming races and Crossfit competitions. Visit Garage Games, CrossFit Competitions, and River Region Runners for a list. Let Coaches David and Jennie know which ones you are interested in attending. Feel free to notify us of events on our Facebook page. Events that we attend as a gym are the events we post to our Events page and list in our email announcements.
SURVIVE THIS MUD RACE
Join us for a 5K mud race with obstacles on Saturday, March 2 in Childersburg, AL. When you register, select ‘CrossFit Montgomery’ as your team, the 10 a.m. heat, and use code: CFGUMP10 to receive a $10 discount. Registration price increases Feb. 1. The $10 off code is good for unlimited uses and will run through Feb. 22, which is the last day of online registration.
CROSSFIT GAMES OPEN
Registration for the 2013 Reebok CrossFit Games Open is live (as of January 30)! Register at games.crossfit.com/competition. We encourage anyone, especially our members to register. If you are a member and train a majority of the time at our gym, we will add you to our team — ’YARD DOGS.
CrossFit Montgomery is a validating affiliate and will host the 2013 Reebok CrossFit Games Open WOD each week at The Boneyard. Cost for non-members: $10. If you are registered and would like us to validate your WOD, read the REGISTERED ATHLETES section on our CrossFit Game page and contact us at 1-877-907-4141 or [email protected] for more information.
GUMP GAMES 2013
Join us on Saturday, March 9 for the Gump Games, a one-day CrossFit competition/fundraiser for the Arts Council of Montgomery, held in downtown Montgomery and hosted by River Region CrossFit. The WODs for the 2013 Gump Games have already been announced. If you don’t compete, please consider volunteering or judging. Contact [email protected] for more info!
GEORGIA SPARTAN SPRINT
The 187th Fighter Wing (Alabama Air National Guard) has invited our members to join their team for the Georgia Spartan Sprint on Saturday, March 9. When you register, select ‘187FW RED TAILS’ as your team and the earliest heat available, and use code: spear10 to receive a $10 discount.
SHAMROCK SHUFFLE
SAVE THE DATE: On Saturday, March 16, the Junior League of Montgomery is hosting the Shamrock Shuffle 10K and 2K.
WALK OF LIFE
On Saturday, April 21, we will be participating in the Walk of Life for Breast Cancer. This is a 5K run/walk through downtown Montgomery. All the monies raised will benefit the Joy to Life Foundation which provides free life-saving mammograms to women who are medically under-served in 29 Alabama counties. Visit our fundraising page to donate or join our team.
POUND FOR POUND 2013
SAVE THE DATE: Pound For Pound 2013 will be held at the Multiplex at Cramton Bowl on Saturday, May 11! Receive updates by visiting Pound For Pound and liking our #4# Facebook page.
CrossFit WOD
Five Rounds
– 1.1.1.1 Back Squat
– 2:00 Rest
*Ten second pause between each of the four reps.
AMRAP – 10:00
– Double Unders
*EMOM: 10 Air Squats
CrossFit WOD
Ten Rounds
– 5 Hang Power Clean
– 15 KB Swings
– 1:00 Rest
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
Mobility WOD
Categories
2013-02-02
9:00 ~ 10:00 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 either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Team/Partner WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
OPEN QUALIFIER
Registration for the 2013 Reebok CrossFit Games Open is live! Register at games.crossfit.com/competition. We encourage anyone, especially our members to register. If you are a member and train a majority of the time at our gym, we will add you to our team — ‘YARD DOGS.
CrossFit Montgomery is a validating affiliate and will host the 2013 Reebok CrossFit Games Open WOD each week at The Boneyard. Cost for non-members: $10. If you are registered and would like us to validate your WOD, read the REGISTERED ATHLETES section below and contact us at 1-877-907-4141 or [email protected] for more information.
THE GAMES SEASON
- The Open is the first step in the 2013 CrossFit Games season and takes place March 6 to April 7. Every Wednesday, an Open workout will be posted. Everyone then has until that Sunday to complete the workout. Athletes have the choice of competing at a participating CrossFit affiliate, or submitting a videotape of their performance to the Games website. The Open will consist of five workouts over five weeks.
- At the end of the five weeks, the Open’s top athletes in each region will move on to the the second stage of the competition — Regionals. Each of the 17 Regionals will be a three-day competition where individuals compete head to head with judges. At the end of the weekend, no more than three men and three women will advance to the final stage of the competition — the CrossFit Games. Our Regionals, the South East Regionals, are usually in April or May.
- The Reebok CrossFit Games are the ultimate test of fitness. The Games are a grueling multi-day, multi-event competition to determine the Fittest on Earth. Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. For the fourth consecutive year, the CrossFit Games will be held at the Home Depot Center in Carson, California. This year the dates are July 26-28.
For more information about the Games and to stay informed, visit Reebok CrossFit Games.
REGISTERED ATHLETES
The Open WODS are posted on Wednesday of each week. We will host the Open WOD on Saturday each week (with the exception of the first week) for members and visitors, unless otherwise noted.
- Week 1 – Thursday, March 7 at 12:15 and 7:00 p.m.
- Week 2 – Saturday, March 16
- Week 3 – Saturday, March 23
- Week 4 – Saturday, March 30
- Week 5 – Saturday, April 6
Workout Format – Athletes will go in the order they arrive (first come first served). Athletes are responsible for warming up on their own before class. We will review the WOD and the movement standards with all athletes. Only certified judges will be allowed to judge athletes; therefore, the number of athletes that can perform the workout at a time will depend on how many judges we have available. If you are interested in judging, let us know. The first group of athletes will start 10 minutes after the WOD and movement standards explanation. In addition to the explanations that all athletes will receive, each judge will review the standards with the athletes they are judging and and ask the athlete to perform at least one rep of each movement to assess the athlete’s ROM and understanding of the standards. We have scorecards for each athlete that we will keep for our records and provide each athlete their results on a sticky note.
Accommodations – We will try our best to accommodate those who cannot attend the posted times for a particular week. Contact us to schedule an appointment. In the event that you have a time constraint, please notify us ahead of time so we can attempt to accommodate you. But please do not abuse this courtesy.
Result Submission – Athletes are responsible for submitting their results online at Games.CrossFit.com by the deadline on Sunday each week. However we recommend you submit your result as soon as possible. After an athlete submits their result, Coach Jennie (affiliate manager) will receive notification and will then approve or deny the result. If you have any questions or concerns about the validation process, call or text Coach Jennie on her cell phone. She will also make sure she has each athlete’s cell phone number just in case she needs to contact an athlete about their result.
RESOURCES