Category: Community

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Community Events

Scale Back Alabama 2012

Watch the CrossFit Montgomery video promo featuring members of CrossFit Montgomery doing the “Scale Back Alabama Dance” for the 2011 Scale Back Alabama Campaign. We were one of three groups selected to produce a sample video. Our video will be used as an example for those submitting videos to the Scale Back Alabama dance video contest.

A big thanks to member Amy (director) who taught us the dance (modified with some of her smooth moves) and to members Christy, Donna, Jenna, Malissa, Mickey, Sara and Coaches Jennie, Greg, Mike and Nate (dancers) and Chris, Evey and Mary who assisted us! Who knew we could dance?! We did! Enjoy the bloopers.

Scale Back Alabama is a statewide weight-loss contest that started in January 2007. The purpose of the 10-week contest is to encourage Alabamians to lose weight, to exercise and to have fun while doing it. Last year’s campaign drew more than 33,000 people in almost every county with a cumulative reported weight loss of 143,309 pounds.

Kick-off for 2012 is January 19! Get your team of four ready to participate. Visit www.scalebackalabama.com for more information on how to register.

Categories
Community Events Mobility

MOVEMENT & MOBILITY TRAINER COURSE

CF Mobility Logo
CrossFit Montgomery is hosting a CrossFit Movement and Mobility Trainer Course with Kelly Starrett on Sunday, May 20, 2012. Cost: $299

Register online at www.regonline.com/MobMontgomeryALMay2012 and take your first step to becoming a member of Starrett’s tribe of Supple Leopards – balanced, un-adhesed, optimally functional, mobile beings that can handle the physical stresses of daily life.

CrossFit Movement and Mobility Trainer Course
This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues. Learn more about this specialty certification and others at CrossFit.com.

Coach Kelly Starrett
Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrossFit, one of the first 50 CrossFit affiliates, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In his current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training.

Since 2009, Kelly has been traveling the country teaching his “Movement, Mobility & Maintenance Course” in an effort to spread his message that good mobility and proper movement are the keys to good performance and that all humans should be able to perform this basic maintenance on themselves.

Mobility WOD

Kelly, A.K.A. “K-Star” in the CrossFit community, is most recently known for his Mobility WOD (MWOD) program. He began posting a daily mobility WOD (workout of the day) in August 2010. We incorporate K-Star’s programming on a daily basis at The Boneyard, our CF box, and we think you should too!

To learn more about Kelly and the MWOD, visit www.mobilitywod.com, follow Kelly Starrett@mobilitywod on Twitter, “like” Mobility WOD on Facebook, or subscribe to San Francisco CrossFit on YouTube.

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 both events.

2011 JINGLE BELL RUN /WALK FOR ARTHRITIS
We collected $880 for the Arthritis Foundation and had 25 runners and walkers. View the Racing Results. We’d like to recognize the following members and coaches for their performance at the Jingle Bell Run:

  • Melissa Johnson – 1st Place Female 20-24
  • Anna Young – 2nd Place Female 25-29
  • Mickey Artolachipe – 3rd Place Female 30-34
  • Russ Boswell – 3rd Place Male 25-29
  • Mike Geranis – 1st Place Male 30-34
  • Nate Naidas – 2nd Place Male 30-34
  • Kyle Brocious – 3rd Place Male 30-34
  • Cory Christoffer – 2nd Place Male 35-39
  • Coach David Sumner came in 4th for the Male 30-34 category which means the CrossFit Montgomery team took all four top spots in that age/gender group.
  • Amy Vega got 4th for her age group, Cody Young got 5th for his age group, Greg Coleman got 6th, Rob Young got 7th, Lindsy Stephens got 9th

CFMGM HOLIDAY BASH

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

2011 COACHES AWARDS

  • “Most Caring” – Britt Dowling
  • “Most Creative” – Mike Geranis
  • “Most Knowledgeable” – David Sumner
  • “Most Motivating” – Cody Young
  • “Most Technical” – Nate Naidas

2011 BONEYARD AWARDS

  • Athletic Prowess Award – This award recognizes the person who attacks the WOD with determination and superior skill and ability.
    2010 Recipient: Chris Kay (ACSC)
    2011 Honorable Mention: Blake Hubert
    2011 Recipient: Greg Harback (Unanimous)
  • Athletic Supporter Award – This award is bestowed upon the person who believes in our cause and advocates and promotes it.
    2010 Recipients: Sam Ivery & Kelly Adams
    2011 Honorable Mentions: Christy Mehaffey, Kelli Strowd, Kelly Easterling, Rob Young, Russ Boswell, Tony D’Amato
    2011 Recipient: Mickey Artolachipe
  • 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.
    2010 Recipient: Jof Mehaffey
    2011 Honorable Mentions: Jof Mehaffey, Steve Shirley, Tony D’Amato
    2011 Recipient: Brandon King (Unanimous)
  • “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.
    2010 Recipient: Tina Fletcher (ACSC)
    2011 Honorable Mentions: Chris Katechis, Christy Mehaffey, Greg Tosh, Steve Shirley
    2011 Recipient: Kyle Brocious (Unanimous)
  • Most Improved Player Award – This award is given to the person who has shown the most improvement, physically and mentally.
    2010 Recipient: Russ Boswell
    2011 Honorable Mentions: Chris Katechis, Dawn Ellis, Kelli Strowd
    2011 Recipient: Christy Mehaffey
  • Perfect Attendance Award – This award is bestowed upon the person who consistently attends class (while achieving significant results).
    2010 Recipient: Jon Countess (ACSC)
    2011 Honorable Mentions: Chris Katechis, Kaleb Clarke, Kelli Strowd, Malissa Valdes-Hubert
    2011 Recipient: Kitty Chamberlain
  • Super-Ego Award – This award is bestowed upon the person who lacks “ego” and conforms to the rules of The ‘Yard and its trainers.
    2010 Recipient: Clay Fuller
    2011 Honorable Mentions: Rob Young, Russ Boswell, Toni D’Amato
    2011 Recipient: Jeff Singleton
  • Technique Geek Award – This award is bestowed upon the person who values the importance of and strives to achieve proper technique.
    2010 Recipient: Kyle Brocious
    2011 Honorable Mentions: Greg Tosh, Jeff Singleton, Mickey Artolachipe
    2011 Recipient: Chris Katechis
  • Unsung Hero Award – This award recognizes the person who makes a substantive yet unrecognized contribution.
    2010 Recipient: Kitty Chamberlain
    2011 Honorable Mentions: Amy Vega, Bull Ternus, Chris Katechis, Donna Allen
    2011 Recipient: Tim Vaught
  • “Yah Burpees!” Award – This award recognizes the person who is always up for a challenge and eager to learn and experience.
    2010 Recipient: Chris Katechis
    2011 Honorable Mentions: Lindsy Stephens, Steve Shirley
    2011 Recipient: Rob Young

CHILI CONTEST WINNERS

  • “Healthiest” – Jen Jenkins
  • “Most Unique” – Rebecca & Bull Ternus
  • “Tastiest” – Sara & John Matulia
Categories
Community Events Workouts

2011-12-03 Saturday Schedule

7:45 a.m.
Jingle Bell Run Pep Talk, Group Photo and Warm-up
Huntingdon College Student Center

8:30 a.m.
Jingle Bell Run 5K Run/Walk

10:00 a.m. ~ Noon
Open Gym and Foundations
The Boneyard

2:30 p.m.
Early arrivals to the Holiday Bash to watch the SEC Game
Ellis House

6:00 p.m.
Holiday Bash
Ellis House

Categories
Community CrossFit Events Workouts

2011-11-12 Saturday Schedule

HAPPY VETERANS DAY!
Crossfit Montgomery would like to thank all veterans for their service and dedication to us and our country! The Boneyard will be open as usual on Friday and Saturday. Join us on Saturday at 10 a.m. for our Veteran’s Day team WOD. We will be doing The Disposable Heroes Project (DHP) WOD. Here’s the story (and man – Army Staff Sgt. Jack M. Martin II) behind the workout: http://journal.crossfit.com/2011/05/dhp-jack.tpl

The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. For more information and to order a shirt which benefits the DHP, visit thedhproject.org.

COACH BULL COMPETES
USAW Club Coach and USA Weightlifting’s Ethics Committee Chair (USAF Lt. Colonel) Bull Ternus who has been coaching the CFMGM trainers since July is competing at the 2011 American Masters Weightlifting Championships this weekend in Savannah, Georgia. He lifts on Sunday afternoon. We wish him the best of luck! His wife and CFMGM member Rebecca will be updating us on the event.

SATURDAY SCHEDULE

9:00 a.m. – noon
OPEN GYM
Current Members 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.

9:00 – 10:00 a.m.
ENDURANCE TEAM MEET
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month. Learn more >>

10:00 a.m.
The Disposable Heroes Project (DHP) WOD

Categories
Community Events Workouts

2011-10-29 Saturday Schedule

HAPPY 2ND BIRTHDAY TO THE BONEYARD!
You’re invited to attend the CFMGM Birthday/Halloween Bash – Click here to view the evite: http://new.evite.com/services/links/4KHSFHYYDV. Join us at 10 a.m. for cupcakes and a special Halloween WOD. Don’t forget to wear your costume!

9:00 a.m. – noon
OPEN GYM
Current Members 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.

9:00 – 11:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, December 3 at 10:00 a.m.

9:00 – 10:00 a.m.
ENDURANCE TEAM

10:00 – 11:00 a.m.
HALLOWEEN WOD – “Fear the WOD!”

Categories
Community CrossFit Events Workouts

2011-10-08 Barbell For Boobs

The Boneyard is closed Saturday, October 8. We are taking a group to CrossFit Birmingham to lift “barbells for boobs” for Amazing Grace, a fundraiser supporting Mammograms in Action.

Sunday is a Rest Day at CrossFit Montgomery. Monday is a federal and state holiday. We will be closed for morning and lunchtime classes but resume normal hours at 5:00 p.m. Monday evening. Monday evening class times are as follows: 5:00, 5:30, 6:00, and 6:30 p.m.

Our thoughts and prayers are with all those who have been affected by breast cancer to include member Patricia Blondheim and Kelli Strowd’s mother Linda.

Notice anything different about our website? We’ve been “pinked” for the month of October in observance of Breast Cancer Awareness Month.

Categories
Community CrossFit Events Workouts

Barbells For Boobs at CrossFit Birmingham

Join us on Saturday, October 8, 2011 for “Amazing Grace” 2011 at CrossFit Birmingham. We will be taking a group up to CrossFit Birmingham (Google Map) and lifting barbells for boobs for Amazing Grace, a fundraiser supporting Mammograms in Action. If you want to participate, notify Coach Jennie and register online. There is a $35 registration fee to participate. Participants will receive a shirt, while supplies last. When you register, you will have the option to start fundraising. All athletes are welcomed. Weight will be scaled for all fitness levels.

Fundraising WOD – “Grace”
30 Clean and Jerks for time (135#/95#)

Categories
Community Events Workouts

2011-10-01 Saturday Schedule

We wish Coach Mike and Coach Nate and all of our CFMGM members racing in the Montgomery Half Marathon/5K the best of luck. Show ’em what cha got!

NOTE: If you’re coming to The Boneyard on Saturday morning, you may have to take an alternate route because of the race. View the course maps.

SATURDAY’S SCHEDULE

8:00 – 11:00 a.m.
OPEN GYM
Current Members 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.

9:00 – 11:00 a.m.
FOUNDATIONS
A new Foundations class starts today. Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, October 29 at 9:00 a.m.

FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.

Categories
Community CrossFit Events Workouts

Donate To FGB6 Before Friday, Sept. 23

Join us at 9:00 a.m. Saturday, September 17, 2011 at The Boneyard for Fight Gone Bad (FGB) 6 benefitting Special Operations Warrior Foundation, Infant Swimming Resource® and CrossFit® Kids, and Camp Patriot presented by CrossFit andSportsgrants.

Fight Gone Bad 6 is a fundraiser and community workout. Fight Gone Bad, the workout,  is one of the most brutal workouts on the CrossFit menu! And CrossFit Montgomery and friends will ante up for the challenge.

Join Our Team! Support Our Cause!

 

 

FGB, The Workout
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute:

  • Wall Ball:  20#/14# ball, 10 ft. target (Reps)
  • Sumo Deadlift High Pull:  75#/55# (Reps)
  • Box Jump:  20″ box (Reps)
  • Push Press:  75#/55# (Reps)
  • Row:  Calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.

Participants will qualify for one of four divisions:

  • Class A: Standard Men – 75# push-press and sumo deadlift high pull, 20# wall-ball, 20” box jump
  • Class B: Modified Men/Standard Women – 55# push-press and sumo deadlift high pull, 14# wall-ball, 20” box jump
  • Class C: Intermediate – 35# push-press and sumo deadlift high pull, 10# wall-ball, 20” box jump (step-ups)
  • Class D: Beginner/Kids – 15# push-press and sumo deadlift high pull, 6# wall-ball (can be lowered to 8′ target), 10” box jumps

History of FGB
In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. In 2009, over 5,200 people participated, raising more than $1.1 million for the charities. In 2010, over $1.5 million was raised! Fight Gone Bad 5 took place at more than 500 CrossFit affiliates throughout the world and benefitted Wounded Warrior Project, LIVESTRONG, and CrossFit Foundation.

CrossFit Montgomery hosted Fight Gone Bad 5 on September 25, 2010 at The Boneyard. There was an amazing effort on display as 27 individuals–25 adults, 2 children, 7 female, 20 male, the oldest being 48 and the youngest being 9–fought in honor of wounded warriors and cancer patients at The Boneyard on September 25, 2010. Thanks to all who participated and donated, we raised $5,202 and were named a 2010 FGB5 Fundraising Champion–The Dirty South Regional Winner [for <25 participants]!