Categories
Community CrossFit Events Workouts

2011-03-17 CrossFit Games Open WOD 11.1

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts on Thursday, March 17 for week one of the Open. The Open WOD for this week is provided below and will be our WOD for 2011-03-17. Visit our CrossFit Games page for more information on the 2011 CrossFit Games and registering as an athlete.

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
 – 30 Double-Unders
 – 15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Categories
Community Events Workouts

2011-02-26 Seminar, Open Gym & Foundations

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members:  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.

10:00 -10:30 a.m.
2nd PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public. Invite your family and friends!

10:00 a.m. – Noon
Foundations

Categories
@ Home Community Events Workouts

2011-02-05 WOD

Run 5K

The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!

Categories
Community CrossFit Events Workouts

2010-01-29 Fight Gone Bad (Community Event)

Join us from 10 a.m.-noon for Fight Gone Bad. This event is free and open to the public, so invite family, friends, co-workers, etc.

“Fight Gone Bad”
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)

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.

Beginners are welcomed! We will modify and scale the workout to to your ability. Remember it’s about power output, not your ego! Read this article: Zatsiorsky, Scaling, and Power by Jon Gilson of Again Faster.

The Boneyard will open at 9:00 a.m. If you are not a CrossFit Montgomery member, you will need to complete paperwork and then go through a warm up and review the exercises with a trainer before doing the workout.

Mobility WOD – Day 29

Beyond the Whiteboard

Categories
Community Events Nutrition Workouts

2011-01-22 Seminar, Open Gym & Foundations

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members:  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.

10:00 -10:30 a.m.
2nd PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public. Invite your family and friends!

10:00 a.m. – Noon
Foundations

Categories
Events Workouts

2011-01-15 Open Gym & Foundations

Saturday Schedule

9:00 a.m. – Noon
Members:  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.

10:00 a.m. – Noon
Foundations

Categories
Community CrossFit Events Workouts

2011-01-11 Special Event: “Bear Shark” Hero WOD

Join us this evening at 7 p.m. for the “Bear Shark” Hero WOD (Facebook Event) in honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida.

This WOD will come up on the CrossFit.com main page in the future. The workout can be modified and scaled for each participant.

WOD -“Bear Shark”

9-15-21:
– Kettlebell Swings (1.5 pood)
– Thrusters (115lb)
– DeadLifts (275lb)
– 600m Run

Categories
Events Rest Day

2010-12-31 New Year

Holidays Hours
The Boneyard will be closed Friday, December 31 and Saturday, January 1 for New Year’s.

New Year’s Thanks & Wishes
Thank you to all our members and family and friends for all of the support that you have provided us over the past year. We enjoy working (or having worked) with all of you. We are so lucky and blessed to have such a great community of people at The Boneyard. We look forward to another great year full of positive surprises and challenges!

May the dawning of this New Year fill your heart with new hopes, open up new horizons and bring for you promises of brighter tomorrows. May you have a great 2011! Happy New Year!!!
Love, Jennie, David, Cody, Britt, & The Boneyard

2011 Resolutions/Goals
We will dedicate a place on the UGS board for you to write your 2011 resolutions starting next week. Please discuss these with David and Jennie, so they can assist you in creating a plan of action. Here’s a short but informative USA Today article discussing resolutions: http://tinyurl.com/ChangeTakesTime. Good luck!

If one of your goals is to change your eating habits, lose weight, become leaner, recover from your workouts better, etc. then let us know. We will email you some information on the Paleo and Zone diets that will help you get started. Be sure to take a “before” photo, keep a food journal, and create a plan in which you start out slowly and set small, achieveable goals.

Foundations Program
A new Foundations Program begins Saturday, January 8. Learn more by reading our Getting Started page. If you or someone you know is interested, please contact us.

Categories
Community Events Workouts

2010-12-11 Seminar, Open Gym & Foundations

Saturday Schedule

9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members:  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.

10:00 -10:30 a.m.
2nd PT & Wellness Seminar with Lane Blondheim
CrossFit Montgomery is pleased to announce our partnership with Lane Blondheim to offer the PT & Wellness Seminar Series. The Seminar Series consists of a monthly Saturday seminar with a question and answer session, discussing various topics, e.g. recovery, nutrition, injury prevention, mobility, etc. Lane Blondheim is the clinical director and physical therapist at Active Health and Rehab, Montgomery’s premiere physical therapy clinic. The seminars are free and open to the public.

10:00 a.m. – Noon
Foundations

Categories
Community Events Workouts

2010-12-04 Jingle Bell Run & Open Gym

Saturday Schedule

8:30 a.m.
Jingle Bell Run/Walk for Arthritis

It’s not too late to register or donate. Visit the CrossFit Montgomery Fundraising Page. On-site registration is available starting at 7:00 a.m. We will have a group walking the 5K if you want to join the walkers.

As of 3:00 p.m. Friday, we have raised $461.00 for the Arthritis Foundation! A big thanks to all those who have donated.

We have 9 registered under CFMGM and 7 who have registered on other teams. Jennie has raised an additional $61, so she will be doing a total of 61 burpees and handstand push ups. David has raised an additional $35, so he will be doing a total of 35 muscle-ups and handstand pushups. Cody has raised an additional $25, so he will be doing a total of 25 muscle-ups and burpees. You have until midnight on Friday night to donate to trainers Jennie, David, and Cody’s pages to add reps to their totals.

Team CrossFit Montgomery will meet in the Huntingdon College Student Center (formerly known as Delchamps) as early as 7:45 a.m. Goody bags with t-shirts, bells, and race numbers will be available for pick-up from Team Captain Jennie at The Boneyard Friday night. Goody bags will be available at this time for those who are unable to retrieve them Friday night. There will be door prizes and a costume contest after the race.

10:30 a.m. – Noon
Open Gym & Foundations
Members:  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.