Lower Body Max Effort
1. 5RM Good Morning
2. 5 x 3 Split Squats
3. 3 x 20 Dimmel Deadlift
4. 5 x 10 Weighted Situps
Author: CrossFitMGM
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2010-07-25 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.
Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.
Weekly Announcements
– Members Joshua, Kristy, Chris, and newcomer Ray are sitting for the Alabama State bar exam on Monday, Tuesday, and Wednesday of this week. We wish them the best of luck and ask that you keep them in your thoughts and prayers!
– We completed the affiliation process with CrossFit Inc. a few weeks ago and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.
– David, Jennie, and Cody are competing at the Faction Games 2010 on August 7-8. The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes. We will have WODs posted on our Web site on these days. The WODs will be workouts that you can do at home.
– CrossFit Montgomery is hosting Fight Gone Bad 5 on Saturday, September 25, 2010. Fight Gone Bad began as a fundraising event in 2006. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. More information will be coming soon…
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2010-07-24 Open Gym
Saturday Instruction: Kipping and Butterfly Pullups
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
We will have The Boneyard prepped for those of you wanting to do Fight Gone Bad.
Categories
2010-07-23 UGS
Five Rounds
1a. 5 Sumo Deadlifts
Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips
Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups
4. 50 Knees to Elbows
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Step Up
3. 5 x 10 Glute Ham Raise
Deadlift
1-10-1-20-1-30 reps
Run Repeats – 1/1 (Work/Rest)
6 x 400m
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 3 x 5 Ring Dip
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp
Categories
2010-07-21 UGS
Five Rounds
1a. 3 Standing Press
Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb
Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row
Five Rounds
4a. 10 GHD Situps
*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com
“Fight Gone Bad!”
Three Rounds For Reps:
– Wall Ball, 1 minute (20#/14#)
– Sumo Deadlift High Pull, 1 minute (75#/55#)
– Box Jump, 1 minute (20″/16″)
– Push Press, 1 minute (75#/55#)
– Row, 1 minute (Calories)
– Rest, 1 minute