Author: CrossFitMGM

Categories
Rest Day

2010-10-31 Rest Day

Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.

Categories
Community CrossFit Events Workouts

2010-10-30 Amazing Grace & 1st Birthday

“Grace”
For Time:
– 30 Clean and Jerks

Beyond the Whiteboard

CrossFit Montgomery and friends are lifting barbells for boobs in the 2nd Annual “Amazing Grace” Fundraiser Saturday, October 30 at 10:00 a.m.

Participants should read all the little details on our Amazing Grace page.

SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser today.

Tomorrow is CrossFit Montgomery’s 1-year anniversary. Join us for birthday cake after the “Grace” WOD.

Categories
Underground Strength

2010-10-29 UGS

Five Rounds
1a. 5 KB Clean + KB Squat + KB Press
1b. 10 Knees to Elbows

Four Rounds
2a. Max Ring Rows
2b. Max Ring Pushups

Three Rounds
3a. 200′ KB Farmers Walk
3b. 200′ Tire Drag

Categories
CrossFit Workouts

2010-10-29 CrossFit

“Grace”
For Time:
– 30 Clean and Jerks

Beyond the Whiteboard

Categories
CrossFit Workouts

2010-10-28 CrossFit

 Five Rounds, 1 Minute Each Station:
– KB Swing
– Mountain Climber
– Jumping Squat
– Rest

Beyond the Whiteboard

Categories
Underground Strength Workouts

2010-10-27 UGS

Five Rounds
1a. 6-10 KB Alternating Press
1b. 6-10 Weighted Pullups

Four Rounds
2a. 50′ Alligator Pushups
2b. 50′ Bear Crawl

Three Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
3c. 50 Tread Chops

Categories
CrossFit Workouts

2010-10-27 CrossFit

For Time: 
– 100′ Lunge
– 60 Situp
– 45 Pushup
– 30 Pullup
– 100′ Lunge
– 40 Situp
– 30 Pushup
– 20 Pullup
– 100′ Lunge
– 20 Situp
– 15 Pushup
– 10 Pullup
– 100′ Lunge

Beyond the Whiteboard

Categories
CrossFit Workouts

2010-10-26 CrossFit

AMRAP – 16 Minutes
– 6 Burpees
– 5 KB Cleans
– 4 KB Front Squats
– 3 KB Jerk

Beyond the Whiteboard

Categories
Workouts

2010-10-25 UGS

Five Rounds
1a. 10 Sandbag Squats
1b. Suicide Run

Four Rounds
2a. 10 KB Lunges
2b. 20 Box Jumps

Three Rounds
3a. 25 Hip Extensions
3b. 15 Knees to Elbows

Categories
Workouts

2010-10-24 Rest Day

Reminder: Register for “Amazing Grace” at www.barbellsforboobs.com and read all the little details on our Amazing Grace page.

Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Our Announcements page is updated on Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.