Our regular operating hours resume this morning. Today is make-up day. Come in and do a workout that you missed this week.
Join us for the National Employee Health and Fitness Day Walk at the State Capitol today. Visit us and other vendors starting at 11:30 a.m. The walk begins at noon. It’s free and there will be refreshments and door prizes!
41Fitness will have an altered schedule from May 7 – 13. Our regular schedule will resume beginning the morning of Friday, May 14.
Altered Schedule
Friday evening: 5:30 – 7:00 p.m.
Saturday: 9:00 a.m. – noon (usual hours)
Sunday: Closed for Rest Day
Monday, Tuesday, & Thursday mornings: 5:30 – 6:30 a.m.
Wednesday morning: Closed
Monday – Thursday evenings: 5:30 – 7:00 p.m.
2010-05-07 WOD
“Fight Gone Bad”
Courtesy of CrossFit.com
3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:
– Wall Ball (10′; 20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row
Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.
Post your FGB score to Comments.
Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]
2010-05-08 Open Gym
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.
2010-05-10 UGS
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
2010-05-11 WOD
“Jackie”
Courtesy of CrossFit.com
For Time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
2010-05-12 UGS
5 Rounds:
– 200′ Tire Drag
– 150′ Farmers Walk
– 100′ Lunge
– 50 KB Swings
– 25 Sledge Strikes
2010-05-13
Tabata This
– Squats (8 x 20/10)
– Row (8 x 20/10)
– Pullups (8 x 20/10)
– Situps (8 x 20/10)
– Pushup (8 x 20/10)
Rest 1 minute between movements.
Sunday is rest day at 41Fitness. However, today was far from a rest day for most members of 41Fitness who paddled [and capsized their kayaks and canoes] on the Coosa. We had an eventful day, spending the afternoon on the Coosa and grilling out at “Kardio” Kelly’s house. Thanks to Kelly for hosting dinner for us! The reason we organized this event today was to say farewell to three of our members: Kelly, Josh, and Liz.
Kelly has accepted a job as an audiologist at a non-profit agency in Tennessee. Kelly and her husband, Josh will be moving sometime in May after Kelly graduates with her doctorate. David and I have enjoyed working with Kelly and Josh and will miss them. They have been with 41Fitness from the beginning. Kelly and Josh joined us at our free workouts in the park back in September and October before we were operating workouts at The Boneyard. We have enjoyed Josh’s wisecracks and sense of humor. We’ve seen positive changes in their appearance and performance over the past 6 months. These changes are a result of their dedication and consistency. We thank them for their support and wish them the best of luck. We hope they keep in touch!
Liz, one of our military officers attending the Air and Space Basic Course (ASBC) will be going back home soon. It’s been great to have fresh blood. We have enjoyed her energy and passion. We’re so glad she joined us during her stay and wish her the best of luck! Hopefully our paths will cross again in the future. We hope she too will keep in touch!
Sunday is rest day at 41Fitness. 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
– Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.
– Yesterday was our last Spring Saturday Open House event. We’d like to thank Donna, Sarah, Shelley, and George for joining us.
– We will be ordering Summer apparel in a few weeks. Let us know if what clothing, e.g. short-sleeve tees, tank tops, shorts, you would be interesting in purchasing.
– 41Fitness is organizing a Coosa River adventure for next weekend. We are watching the weather to determine if we’ll be paddling on Saturday or Sunday. Whichever day we choose, we will be meeting in Wetumpka at 12:30 p.m. We plan to make our reservations on Wednesday. If you are interested in joining us, please let us know before noon on Wednesday.
We are hosting our last Spring Saturday Open House event from 10 a.m.-noon. Join us for a free tour and a free workout. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Sunday is rest day at 41Fitness. 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
– Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.
– How many rounds of 7 KB Swings, 7 Burpees, and 7 Slam Balls can you do in 20 minutes? Seven people found out yesterday at the Boneyard during our Spring Saturday Open House event. Teams of two worked together – one member completing a round, while their partner gasped for air, counted, and cheered them on. We’d like to thank Jay and Brian H. for joining us.
– 41Fitness is hosting our LAST Spring Saturday event next Saturday on April 24 from 10 – noon. Join us for a free tour and a free workout. Spread the word.
– We will be ordering Summer apparel in a few weeks. Let us know if what clothing, e.g. short-sleeve tees, tank tops, shorts, you would be interesting in purchasing.
After the 9th Annual Walk of Life, 41Fitness will be hosting a Spring Saturday event at The Boneyard. Join us for a free tour and a free workout from 10 a.m.-noon. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
We will be hosting our final open house event on Saturday, April 24.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Weekly Announcements
– We’d like to thank Sarah, Thomas, Clay, Leah, Christina, Scott, and Brian C. for joining us for our Spring Saturday event. We hope you enjoyed the underground strength workout and we look forward to seeing you again. 41Fitness is hosting Spring Saturday events every Saturday in April. Join us for a free tour and a free workout next Saturday, April 17. And feel free to spread the word.
– Join 41Fitness at the 9th Annual Walk of Life on Saturday, April 17. For more information, visit the Joy to Life Foundation Website. Note: The Boneyard will be open as usual from 9:00 a.m. until noon.
A message to our members: Rest today, for training starts again tomorrow.
Spring is in the air! Beginning Saturday, March 20, 41Fitness is hosting Spring Saturday events from 10 a.m.-noon. Join us for a free tour and a free workout every Saturday during the month of April. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Join us afterward for the “Bite The Tail Off Cancer” Crawfish Boil. The Crawfish Boil is a fundraiser featuring live music, children and pet activities, and much more! All proceeds will benefit The American Cancer Society.
“Bite The Tail Off Cancer” Crawfish Boil
Date: Saturday, April 10, 2010
Time: 11 a.m.-3:30 p.m.
Location: Riverwalk Amphitheater
We hope you and yours had a great weekend and a happy Easter! Be sure to make it in to The Boneyard tomorrow. We’re doing CrossFit Total.
Weekly Announcements
– Yesterday was our second Spring Saturday. We’d like to thank Rebekah and Leah for visiting The Boneyard. We look forward to seeing them working out at the gym soon! 41Fitness is hosting Spring Saturday events every Saturday in April. Join us for a free tour and a free workout next Saturday, April 10. And feel free to spread the word.
– Join 41Fitness for the following upcoming events: Montgomery Biscuits vs. Mobile Bay Bears – Opening Night with MAX Fireworks Spectacular! on Thursday, April 8, “Bite The Tail Off Cancer” Crawfish Boil on Saturday, April 10 and the 9th Annual Walk of Life on Saturday, April 17. For more information, visit our Events page. Note: The Boneyard will be open as usual from 9:00 a.m. until noon on both Saturdays.
– Today begins the final week of our 100-Day Nutrition Challenge. For those of you who participated in the Paleo Challenge and/or are interested in learning more about the Zone Diet, we’ll be discussing the challenge and Zone Diet with you at The Boneyard this week.
– 41Fitness owner/trainer Jennifer “Jennie” Sumner is the Social Media Coordinator for the Alabama Department of Public Health (ADPH). Her job at ADPH has provided her with a few opportunities to speak about functional fitness. On March 10, Jennie appeared on WSFA News to speak about Scale Back Alabama, a 10-week statewide weight-loss contest to encourage Alabamians to eat healthier and exercise. Watch the video. On March 17, she appeared on a panel discussing combating obesity with nutrition and physical fitness. Watch the Webcast. And recently, she spoke to a group of 40 women at the Montgomery Women’s Facility about nutrition and physical activity.
– Congrats to 41Fitness member Pete Russell and the Montgomery Yellowhammers Rugby Football Club who defeated the Atlanta Renegades 46-5 on Saturday. What a great way to end their undefeated season! Join their Facebook group to receive updates.
– 41Fitness member Sam Ivery is selling Mary Kay. If you are interested in purchasing products, let us know and we’ll give you her contact information.
A message to our members: Rest today, for training starts again tomorrow.