“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the annual “Amazing Grace” Fundraiser starting at 10:00 a.m.
Participants can read details on our CFM HOSTS BARBELLS FOR BOOBS.
SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser on Saturday. We are asking all participants to donate or collect $20.
JINGLE BELL RUN 5K FOR ARTHRITIS
Join CrossFit Montgomery’s team and/or donate money for the 2013 Jingle Bell Run/Walk for Arthritis on Saturday, December 7 at 8:30 a.m. on the Huntingdon College Campus by visiting our CrossFit Montgomery’s Fundraising Page. This is a chance to put your running drills to the test and donate money to a good cause! Our team is running/walking in honor of Reva Tosh, members Jerry’s wife and Greg’s mother, who passed away last year and suffered from Rheumatoid Arthritis for 30 years.
We will pick up the runners’ packets on Thursday and have them available at the gym on Friday for you to pick up. Packets not picked up on Friday will be available on Saturday morning at the race. We will meet at 7:45 a.m. in the Catherine Dixon Roland Arena on Huntingdon’s campus where the public restrooms and basketball courts are located (where we always meet) to warm-up and take the group photo.
4TH ANNUAL CFM HOLIDAY BASH
Join the CFM family for a paleo potluck dinner (OUR BIG EVENT OF THE YEAR!) celebrating the holidays that evening (Dec. 7) from 6-8 p.m. at the gym. Wear a crazy costume or ugly sweater! We will be presenting the 2013 Boneyard Member Awards and playing Dirty Santa ($20 limit). Bring the whole family – it’s going to be fun! Be sure to sign up what food item you plan to bring on the Food Signup Sheet at the gym. There will be an after party at another location – TBA.
For more information, visit our Facebook Event: Annual Holiday Bash & Jingle Bell Run.
CrossFit Montgomery and friends will lift barbells for boobs in the annual “Amazing Grace” Fundraiser at 10:00 a.m. on Saturday, October 19, at The Boneyard, CrossFit Montgomery’s gym. Then join us for a cookout afterward. (Showers available – bring a towel.) Join our team and/or donate to the cause!
Amazing Grace (A.K.A. Barbells For Boobs) is an annual fundraiser benefiting Mammograms in Actions (MIA), sponsored by the Reebok and supported by the CrossFit community. 100% of the proceeds will be donated to MIA, a non-profit organization located in Lake Forest, California. Every dollar CrossFit Montgomery raised will go to providing mammography, screening, and/or diagnostic procedures in the prevention of breast cancer for low-income and uninsured women in Alabama.
“Grace” the Workout and Rules
Participants will complete the CrossFit “Grace” workout. “Grace” is thirty clean and jerks, the Olympic lift, “for time” (AFAP or as fast as possible). The standard weight for men is 135 lb. The standard weight for women is 95 lb. Participants needing to scale the weight will choose from the following: 15, 35, 55, 75, 95, and 115 lb.
Game Day
The Boneyard will open at 9 a.m. Everyone will warm up on their own. Participants scaling the workout will complete the WOD first, following by those going as prescribed. You will be added to heats as you arrive.
History
CrossFit Montgomery hosted the 2nd and 4th Annual Barbells for Boobs in 2010 and 2012 at The Boneyard. In 2011, we took a group to CrossFit Birmingham and participated in their Amazing Grace event. See photos: 2012 | 2011 | 2010
Daily Motivation (Weekend Edition): “It’s called a workout because it requires effort. Without the work, it’s simply an ‘easyout.'”
LABOR DAY SCHEDULE: We will have the 11:15 a.m. and 5 p.m. classes only on Monday (Sept. 2). All other classes are cancelled. We will resume regular hours on Tuesday. We hope you have a safe and fun Labor Day Weekend!
9:00 ~ 10:00 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 either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 a.m.
Fundraiser WOD
Join us for the Hotshots 19 WOD honoring the 19 firefighters who lost their lives fighting a fire on June 30, 2013 in Arizona. You can make a donation at https://hotshots19.crossfit.com. 100% of the donations will be distributed to the families!
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD. Your drop-in fee for this workout will be donated to the fundraiser.
“Hotshots 19”
Six rounds for time of:
– 30 Squats
– 135 pound Power clean, 19 reps
– 7 Strict Pull-ups
– Run 400 meters
*As usual, we will scale and modify the workout for everyone who participates.
Daily Motivation (Weekend Edition): “If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always ‘no.’ If you don’t step forward, you’re always in the same place.” – Nora Roberts
SATURDAY, MAY 25
9:00 ~ 10:00 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 either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m. – Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
MONDAY, MAY 27
4:00 p.m. ONLY
Memorial Day is a day of remembrance and reconciliation. Many observe this day by visiting cemeteries and memorials and spending time with family and friends. Join us at The Boneyard on Monday, May 27 at 4 p.m. to spend time with us and a hero – Lt. Michael “Murph” Murphy – to honor our fallen military members. Learn more about Memorial Day Murph and register if you wish at www.mdmfundraiser.com.
Note: We will have an altered schedule on Monday, May 27. All regularly scheduled classes are cancelled Monday. The 4 p.m. class is the only class you can attend.
We hope you have a safe and fun Memorial Day Weekend!
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition, to be held at the Cramton Bowl Multiplex in downtown Montgomery on Saturday, May 11, 2013. Pound For Pound 2013 is powered by Wright Equipment. Pound For Pound 2013 is a fundraiser for the Special Operations Warrior Foundation (SOWF). Fifty percent of proceeds from registration will go toward SOWF. Pound For Pound 2013 is free and open to spectators; however, monetary donations for SOWF are encouraged at the event. There are three ways you can donate to SOWF for the Pound For Pound event. Visit our Donations page to learn more.
WHAT MAKES #4# UNIQUE?
Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
VOLUNTEERS NEEDED
We need volunteers before, during and after the event and judges the day of. If you can assist us, please complete our Volunteer Sign-Up Form. To receive updates on Pound For Pound 2013, “like” Pound For Pound on Facebook and visit our #4# website to see our most recent posts.
April 20 – Save the date for our 3rd Annual Spring Fling!
WHAT: Outdoor Games & Cookout
WHEN: Saturday, April 20 (Games Starting @1 and Cookout Starting @6)
WHERE: 9378 Katechis Lane, Montgomery, AL 36108 (past Airport)
WHY: We are spending time together as a family and saying farewell to our military family members that are moving soon.
BRING: Your own drinks (cooler), a lawn chair, a side dish, and fishing pole if you want to fish. Lawn games are needed!
RSVP AND FOOD ITEM LIST (located at The Boneyard – main entrance 37)
Place your name and what you plan to bring to the cookout on the sign up sheet at the gym. If bringing significant others to Cookout, place the number of people that will be accompanying you. Please make enough food to feed 20-25 people. Let’s try to keep the number of similar dishes down to 4. Desserts are considered a side dish. Paleo foods are preferred! Non-Paleo foods will happily be eaten. Those not bringing a dish can donate $5 per adult (kids eat free) to Jennie or David for meat and consumables.
Check out the photos from our 1st Annual and 2nd Annual Spring Flings.
Daily Motivation (Weekend Edition): “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” -Robert A. Heinlein (One of Coach Greg Harback’s favorite quotes.)
The gym is closed Saturday, March 9. Good luck to those competing in the Gump Games in Montgomery and the Spartan Sprint in Georgia, and our coaches attending the Fifth Annual JagPower Strength & Conditioning Coaches’ Clinic at the University of South Alabama.
Daily Motivation: “Swing for the fence. IF you fail…fail aggressively. Then step back up to the plate.” (One of Coach Mike’s favorite quotes.)
CrossFit Games Open WOD 13.1 has been announced! Good luck to all of our athletes!!!
CrossFit WOD
Three Rounds:
– 1:00 Row
– 1:00 Lunges
– 1:00 Pullups
– 1:00 Pushups
Each month at CrossFit Montgomery, we will have a nutrition and/or physical challenge.
DECEMBER 2013 – Thrusters/Vertical Leap Challenge
Join our Facebook event for updates.
Rules for the Thruster/Vertical Jump Challenge:
1. You must complete 500 thrusters (75#/45# or scale as needed) during December.
2. Thrusters done in WODs count.
3. Tally total reps on the whiteboard DAILY and keep a personal tally of your own.
4. There is a vertical jump test at the beginning of the challenge and a retest at the end. Place your starting score and ending score on the white board next to your tally.
NOVEMBER 2013 – Attendance Challenge
Join our Facebook event for updates.
Rules for the Attendance Challenge:
1. Attend class at CrossFit Montgomery at least five days a week each week (for the four weeks) of November.
2. Write your name on the whiteboard and show your attendance.
3. Check out our Facebook page during the month of November for resources on nutrition, sleep, mobility, and recovery.
OCTOBER 2013 – Running Challenge
Join our Facebook event for updates.
Rules for the Running Challenge:
1. Choose from the following to be your goal of total completed miles by the end of the month: 10K (6.2 miles), 13.1 miles (half marathon), 26.2 miles (marathon).
2. Any distance (ex. 200 meters, 2 miles, 4.8 miles) counts toward your total.
3. You can run anywhere! It does not have to happen at the gym.
4. Runs done in warm-ups DO NOT count. Runs done in WODs DO count.
5. Tally total distance on the whiteboard DAILY and keep a personal tally of your own.
SEPTEMBER 2013 – Lunges Challenge
Join our Facebook event for updates.
Rules for the Lunges Challenge:
1. You must complete 20 lunges each leg (40 total) each day in September. That’s a total of 600 lunges each leg (1200 total) for the month (30 days).
2. You can catch up (ex. doing 60 lunges if you missed two days) but you cannot do extra lunges to get ahead.
3. You can do them anywhere (school, work, gym, church, grocery store, etc.).
4. Lunges done in warm-ups and WODs count.
5. Tally total reps on the whiteboard DAILY and keep a personal tally of your own.
Note: Make sure your knee does not extend past your foot when lunging. Keep your knee directly above your heel. Also be sure to push your lunging knee out in the direction of your pinky toe. Don’t allow your knee to cave inward.
AUGUST 2013
Take the month off or pick your own challenge.
JULY 2013 – Rowing for Max Meters Challenge
Join our Facebook event for updates.
Rules for the Rowing Challenge:
1. You may row before or after a workout. Share the rowers by not rowing more than 1,000 meters at one time.
2. Rowing may be done anywhere you have access to a rowing machine.
3. Rowing done during the warm-up and workout DO NOT count towards your total.
4. Tally total meters rounded off by hundreds on the whiteboard DAILY and keep a personal tally of your own.
JUNE 2013
Take the month off or pick your own challenge.
MAY 2013 – 1000 Situp Challenge
Join our Facebook event for updates.
Rules for the 1000 Situp Challenge:
1. You must complete 1000 situps (CrossFit abmat situps) during May.
2. You can do them anywhere (school, work, gym, church, grocery store, etc.).
3. Situps done in warm-ups and WODs count.
4. Tally total reps on the whiteboard DAILY and keep a personal tally of your own.
APRIL 2013 – Pushup/No Dairy Challenge
Join our Facebook event for updates.
Rules for the No Dairy Challenge:
1. Write your name on the whiteboard.
2. DO NOT consume any dairy including butter, cheese, yogurt, milk, milk powders, casein and whey.
3. Recovery drinks taken within 30 minutes post workout will be permitted.
4. If you consume dairy at all during the month of April, cross out your name. (Do not erase your name!)
Rules for the Pushup Challenge:
1. You have one minute every day (only once a day) that you come in the gym to achieve as many pushups as possible.
2. Pushups are hand release. You must achieve full lockout at the top.
3. All reps must be performed at a CrossFit Montgomery and can happen at any time. (Others are encouraged to participate but they are not eligible to win a shirt.)
4. T-Shirts will be awarded to top male and top female. (Coaches are not eligible.)
5. 7:30 p.m. Tuesday, April 30, 2013 will be the cutoff point.
6. Tally total reps on the whiteboard DAILY and keep a personal tally of your own. (Do NOT hold out by not recording your reps until the last moment.)
7. Be sure to do mobility daily to stay healthy.
MARCH 2013 – Double-Unders/No Liquid Sugar Challenge
For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!
Join our Facebook event for updates.
Rules for the No Liquid Sugar Challenge:
1. Write your name on the whiteboard.
2. DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3. Recovery drinks taken within 30 minutes post workout will be permitted.
4. If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)
Rules for the Max Consecutive Double-Under Challenge:
1. A double-under is considered consecutive when no single jumps are performed in between doubles.
2. All reps must be performed at a CrossFit Montgomery and can happen at any time. (Others are encouraged to participate but they are not eligible to win a shirt.)
3. T-Shirts will be awarded to top male and top female. (Coaches are not eligible.)
4. March 30, 2013 11:00 a.m. will be the cutoff point.
5. Tally max reps on the whiteboard DAILY and keep a personal tally of your own. (Do NOT hold out by not recording your reps until the last moment.)
FEBRUARY 2013 – Pullup/No Bread Challenge
Join our Facebook event for updates!
Rules for the No Breaduary Challenge:
1. Write your name on the whiteboard.
2. DO NOT eat bread!
3. If you eat bread at all during the month of February, cross out your name. (Do not erase your name!)
Rules for the Strict Pull-up Challenge:
1. Mobilize before you jump on that bar!
2. All reps must be performed at a CrossFit Montgomery and can happen at any time.
3. No kipping is allowed – All full extension to head over bar
4. Two Divisions: No assistance and band assistance. Must indicate band type used.
5. T-Shirts will be awarded to top male, top female for both divisions. (Coaches are not eligible.)
6. Feb 28, 2013 7 p.m. will be the cutoff point.
7. Tally all reps on the whiteboard DAILY and keep a personal tally of your own. (Do NOT hold out by not recording your reps until the last moment.)
JANUARY 2013
The monthly challenges started with a 1000 Burpees in January Challenge. Rules were as follows:
1. Must complete 1000 burpees during January.
2. Can be done anywhere (school, work, gym, grocery store, church).
3. Burpees done in warm-ups and WODs count.
4. Keep a running total and report it somewhere/anywhere daily (Facebook, journal, shout it from a roof top).