Sunday is rest day at 41Fitness. 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, and self-massaging (using a foam roller).
We had a successful first week, with 13 training with us and several visitors dropping by for a tour. We look forward to our second week.
A message to our members: Rest today, for training starts again tomorrow.
Thrusters
5 Rounds:
1a. 5 Thrusters
1b. 10 Burpees
or
7 X 1 Thruster
Saturdays are open gym from 9 a.m. – noon. You may do the posted WOD or choose a WOD that you missed this week.
Week 1
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 Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
“Annie”
Courtesy of CrossFit.com
50, 40, 30, 20, 10 for time:
– Double-Unders
– Situps
“Helen”
Courtesy of CrossFit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Date: Saturday, December 5, 2009
Time: 5K Run-8:30 a.m./1 Mile Fun Run-9:30 a.m.
Location: Huntingdon College (Get Directions)
Registration: $25 (includes shirt)
The Jingle Bell Run/Walk is a fun, festive event for the whole family! Put on your reindeer antlers and your running shoes and come join 41Fitness for some holiday cheer. Our team fundraising goal is $1,001.00. If you would like to join our team or sponsor us by making a donation, visit our Team Page.
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Week 1
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
5 x 3 Deadlifts
Finisher
2k Row or 4 x 400m Sprints
Week 1
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows