In honor of Veteran’s Day (last Wednesday) and Thanksgiving (next Thursday), we will dedicate a workout every day this week in memory of a fallen hero. This is our small way of honoring their memory and sacrifice. We give thanks.
Author: CrossFitMGM
Sunday is rest day at 41Fitness. We will start posting weekly announcements on Sunday. Last Sunday’s post discussed the importance of recovery.
Weekly Announcements
- As many of you know, we have been adding to our eclectic music library at The Boneyard. We want to know what pumps you up. There will be a sign-up sheet at the gym. Please be sure to provide us with the artist name and song title.
- The medicine balls, A.K.A wall balls, that Wright Exercise Equipment in Birmingham ordered for us will be delivered to their warehouse tomorrow. We hope to have wall balls at The Boneyard soon…
- We will have a team underground strength workout this Saturday at 9 a.m. If you have been enjoying the UGS workouts and will be in town, feel free to join us. Visitors are welcomed to attend and encourage all participants or their favorite team. Saturdays are open gym from 9 a.m. – noon. If you are not interested in joining the UGS workout on Saturday, you may choose a WOD that you missed during the week.
- Our second batch of tees were ordered and will be available for pick-up before Thanksgiving. We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, pray tell.
- We will be closed for the Thanksgiving holidays. We will have morning classes on Wednesday, November 25 but not Wednesday evening. Our regular class schedule will resume on Monday, November 30. We will have WODs posted on our Web site for Thanksgiving Day, Friday, and Saturday. The WODs will be workouts that you can do at home or while on holiday visiting family and friends to work off that yummy turkey dinner.
- Saturday, December 5 is the 20th Annual Jingle Bell Run. Join 41Fitness as we run/walk for Arthritis. Visit Events for more info. Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.
A message to our members: Rest today, for training starts again tomorrow.
Deadlifts
7 X 1 Deadlifts
or
100 Deadlifts for time (135/95)
Saturdays are open gym from 9 a.m. – noon. You may do the posted WOD or choose a WOD that you missed this week.
3 Rounds for time:
1a. Run 400m or Row 500m
1b. 21-15-9
– KB Swings
– Pullups
– Box Jumps
2009-11-13 UGS WOD
Week 2
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)
Deck of Cards
Clubs = Air Squats
Diamonds = Mountain Climbers
Hearts = Pushups
Spades = Situps
Jokers = 10 F*&#! Burpees
2009-11-11 UGS WOD
Week 2
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
Lift
3 X 10 Front Squats
Finisher
10 minutes
“Nancy”
Courtesy of CrossFit.com
5 Rounds for time:
– 400m Run
– 15 Overhead Squats (95#/65#)