Month: December 2013

Categories
Events

HOLIDAY SCHEDULE

CHRISTMAS WEEK SCHEDULE: We will be closed on Christmas Eve (Tuesday) and Christmas Day (Wednesday). For Monday, Thursday and Friday, we have combined the 5 and 6 a.m. classes into one 5:30 a.m. class. All 9 a.m. classes are cancelled. We will have the 11:15 a.m. and 5 and 6 p.m. classes as usual. We will have the Saturday 9 a.m. Open Gym and 10:00 a.m. Group WOD as usual.

NEW YEAR’S WEEK SCHEDULE: We will have regular hours Monday, Thursday and Friday. Tuesday (New Year’s Eve), we will have all classes EXCEPT 5 and 6 p.m. Wednesday (New Year’s Day), we will have ONLY the 5 & 6 p.m. classes. Saturday, we will have the 9 a.m. Open Gym and 10:00 a.m. Group WOD as usual. Join us for the Resolution Run 5K benefiting Brantwood Children’s Home at 8:30 a.m. and our Nutrition Challenge Kick-Off after the Group WOD at 11 a.m.

Merry Christmas and Happy Holidays from CrossFit Montgomery!

Categories
CrossFit Workouts

2013-12-18

Daily Motivation: “It’s not the size of the dog in the fight, but the size of the fight in the dog!” -Archie Griffin

CrossFit WOD
For Time:
– 1k Row

10:00 Rest

For Time:
– 1k Row

10:00 Rest

For Time:
-1k Row
*Score is sum of slowest and fastest times.

Categories
CrossFit Workouts

2013-12-17

Daily Motivation: It ain’t over till it’s over.” -Yogi Berra

CrossFit WOD
Strict Press – 15:00
– Build to 1RM

Double Under “Nancy”
Five Rounds For Time:
– 40 Double Unders
– 15 OH Squats (95#/65#)

Categories
CrossFit Workouts

2013-12-16

Daily Motivation: “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” -Paul “Bear” Bryant

CrossFit WOD
Back Squat – 20:00
– Build to 1RM

For Time:
– 100 Burpees

Categories
Workouts

2013-12-14

Daily Motivation (Weekend Edition): “Stop being afraid of what could go wrong and think of what could go right.”

The Boneyard will be closed on Saturday. Join us at Guns Out CrossFit for the CrossFit for Angels Event (WOD and breakfast) benefiting the Salvation Army.

Thank you to everyone who donated and bought gifts for our Angel Tree kids. Five children will be having a very special Christmas because of you!

Categories
Workouts

2013-12-13

Daily Motivation: In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens

CrossFit WOD
Skill – 10:00
Muscle Up Progressions
– Muscle up from hanging L Sit. Band assistance if needed.
– False Grip Kip and Pull on Rings

EMOM – 20:00
– Odd: 2 TnG Power Cleans w/ 80% 1RM
– Even: 2-3 Muscle Ups

Categories
CrossFit Workouts

2013-12-12

Daily Motivation: “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” -John Wooden

CrossFit WOD
Three Rounds w/ 2:00 Rest
– Max Ring Dips @ 31X1

Three Rounds w/ 2:00 Rest
– :30 Thrusters (95#/65#)

Three Rounds w/ 2:00 Rest
– :30 Push Press (115#/75#)

Three Rounds w/ 2:00 Rest
– :30 Front Squat (135#/85#)

Categories
CrossFit Workouts

2013-12-11

Daily Motivation: “The difference between the impossible and the possible lies in a man’s determination.” -Tommy Lasorda

CrossFit WOD
AMRAP – 5:00
– Double Unders for Reps

2:00 Rest

AMRAP – 5:00
– KB Swings for Reps

2:00 Rest

AMRAP – 5:00
– Burpees for Reps

2:00 Rest

AMRAP – 5:00
– Rower for Calories

Categories
CrossFit Workouts

2013-12-10

Daily Motivation: “Winning isn’t everything, but wanting to win is.” -Vince Lombardi

CrossFit WOD
Weighted Pullups
3-3-3-3-3 at 31X1
2:00 Rest

Four Rounds w/ 2:00 Rest
– :45 Single KB Thruster (right)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Single KB Thruster (left)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.

Categories
Community Events

JINGLE BELL RUN & HOLIDAY BASH REVIEW

This year’s Jingle Bell Run and our Holiday Bash were a success! Thank you to those who attended these events.

2013 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $380 for the Arthritis Foundation and had 10 runners and walkers on our team with several gym members on other teams. Congrats to Jerry Tosh for being the 4th top fundraiser for the JBR overall! View the Racing Results (Coming Soon). We’d like to recognize the following members for their performance at the Jingle Bell Run:

  • Tara Kaiser – 1st Place Female 35-39
  • Tom Clark – 1st Place Male 55-59

4TH ANNUAL HOLIDAY BASH

We’d like to recognize the following members who won awards at the Holiday Bash:

2013 BONEYARD AWARDS

  • Athletic Prowess Award – This award recognizes the person who attacks the WOD with determination and superior skill and ability.
    2011 Recipient: Blake Thomas
    2011 Recipient: Greg Harback
    2010 Recipient: Chris Kay
    2013 Honorable Mention: Tom Clark
    2013 Recipient: JODI LYNN JORDAN
  • Athletic Supporter Award – This award is bestowed upon the person who believes in our cause and advocates and promotes it.
    2012 Recipient: Josh Whitman
    2011 Recipient: Mickey Artolachipe
    2010 Recipients: Sam Ivery & Kelly Adams
    2013 Honorable Mentions: Tom Clark, Christy Mehaffey
    2013 Recipient: KIM AIELLO
  • Comedic Relief Award – This award is bestowed upon the person who provides us with humor therapy to relieve the physical and emotional pain and stress of the WOD.
    2012 Recipient: Cory Christoffer
    2011 Recipient: Brandon King
    2010 Recipient: Jof Mehaffey
    2013 Honorable Mentions: Barbi McCormick, Christy Mehaffey
    2013 Recipient: CRAIG MILLER
  • “Hello Sunshine!” Award – This award, also known as the Spirit Award, is bestowed upon the person who promotes positive morale through actions of good spirit.
    2012 Recipient: Malissa Valdes-Hubert
    2011 Recipient: Kyle Brocious
    2010 Recipient: Tina Fletcher (ACSC)
    2013 Honorable Mentions: Angie Bradsher, Kyle Brocious, Willard Henson
    2013 Recipient: JOSH WHITMAN
  • Most Improved Player Award – This award is given to the person who has shown the most improvement, physically and mentally.
    2012 Recipient: Scott Stephenson
    2011 Recipient: Christy Mehaffey
    2010 Recipient: Russ Boswell
    2013 Honorable Mentions: Tom Clark, Allison Guice, Amber Hildebrand
    2013 Recipient: ANDY MARULIS
  • Perfect Attendance Award – This award is bestowed upon the person who consistently attends class (while achieving significant results).
    2012 Recipient: Russ & Chrissy Voce
    2011 Recipient: Kitty Chamberlain
    2010 Recipient: Jon Countess (ACSC)
    2013 Honorable Mentions: Tom Clark, Lauren Delgado
    2013 Recipient: MEGHAN WARD
  • Super-Ego Award – This award is bestowed upon the person who lacks “ego” and conforms to the rules of The ‘Yard and its trainers.
    2012 Recipient: Maureen Harback
    2011 Recipient: Jeff Singleton
    2010 Recipient: Clay Fuller
    2013 Honorable Mention: Christy Mehaffey
    2013 Recipient: JEFFERY HANDEY
  • Technique Geek Award – This award is bestowed upon the person who values the importance of and strives to achieve proper technique.
    2012 Recipient: Kaleb Clarke
    2011 Recipient: Chris Katechis
    2010 Recipient: Kyle Brocious
    2013 Honorable Mentions: Amber Hildebrand, Jenna King
    2013 Recipient: RYAN CLARK
  • Unsung Hero Award – This award recognizes the person who makes a substantive yet unrecognized contribution.
    2012 Recipient: Tom Clark
    2011 Recipient: Tim Vaught
    2010 Recipient: Kitty Chamberlain
    2013 Nominees: Josh Whitman
    2013 Recipient: MALISSA VALDES-HUBERT
  • “Yah Burpees!” Award – This award recognizes the person who is always up for a challenge and eager to learn and experience.
    2012 Recipient: Mike Anderson
    2011 Recipient: Rob Young
    2010 Recipient: Chris Katechis
    2013 Honorable Mention: Angie Bradsher
    2013 Recipient: MICHELLE WALKER