“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the 4th Annual “Amazing Grace” Fundraiser starting at 9:00 a.m. with a special WOD for the kiddos.
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.
CrossFit Montgomery is hosting an Olympic Weightlifting Workshop with USA Weightlifting Coach and competitive Olympic Lifter Bull Ternus of Silverback Sports Performance at The Boneyard (CrossFit Montgomery).
This one-day workshops is not a “train the trainer” seminar. Coach Bull will work with each attendee individually on their snatch and clean & jerk.
Cost: $100
Capacity: 15
Register and come prepared to set a new PR!
TRAINING WITH BULL
The CrossFit Montgomery coaches trained with Coach Bull from July 2011 to July 2012. As a result, they saw significant improvements in their personal performances as well as their knowledge and confidence in coaching others. Below is feedback from Adrienne who attended our March 4, 2012 workshop. Below her recommendation are quotes from some of Bull’s friends.
“I can honestly say this is the first time I have walked away from anything where Olympic lifting was involved feeling hopeful and excited instead of overwhelmed.While seminars, books, articles, and videos have been extremely valuable in building my knowledge, it has always been mostly knowledge of what other people need to do. I know how the lifts are supposed to work, why they are supposed to work, and I can usually see what is right and wrong in others, but it has been very difficult for me to translate that to my own issues in lifting.”
“Coach Bull was able to explain movements using simple analogies and instructions that made things click for me personally in a way they have not previously. He never gave more information than was needed; even though it was obvious he had extensive knowledge and experience. Instead of telling attendees they had a problem and letting them leave the platform with a foggy idea of how they could fix it, he made sure that each of us had a physical understanding as well as an intellectual understanding of what was happening.”
“I know when I go to practice now exactly what cues will be in my head and I know my body will understand them because, after being pushed and pulled and prodded into the right positions, I know what the correct movements should feel like.”
“And, after almost two years of just pulling that bar and hoping the planets will align and the right things will happen between my body and gravity, I feel like my body and brain are finally both on the same page and I can really start working on these lifts!”
– Adrienne McPhaul, CrossFitter
Good luck to Team CrossFit Montgomery (Cory, Steve and Coaches David and Mike), Adam, Alex, Amy, Anna, Kyle, Melissa, and everyone else running in the Montgomery Half Marathon Relay!
8:00 ~ 9:00 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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
9:00 ~ 11:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.
CrossFit Montgomery and friends lifted barbells for boobs in the annual “Amazing Grace” Fundraiser on Saturday, October 13 at The Boneyard, CrossFit Montgomery’s gym. You can continue to donate to the cause until the end of October. So far we’ve raised $1,805. Thank you to those who participating in our event and donated. View Photos.
Amazing Grace (A.K.A. Barbells For Boobs) is an annual fundraiser benefitting 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 8 a.m. Everyone will warm up on their own. We will start with a special workout for the kiddos at 9 a.m. Participants scaling the workout will complete the WOD first, following by those going as prescribed. You will be added to heats as you arrive. Unlike previous years, we will not have judging or prizes.
History
CrossFit Montgomery hosted the 2nd Annual Barbells for Boobs in 2010 at The Boneyard. In 2011, we took a group to CrossFit Birmingham and participated in their Amazing Grace event. See photos: 2011 | 2010
8:00 ~ 9:00 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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
“9-11 THROWDOWN” ~ A One-Round 9 Movement 11 Rep Chipper
Buy-In & Cash-Out: 2,001m Row (representing the year of the 9-11 attacks)
….then 11 reps of the following:
We can scale and modify where needed. There is an option to partner up and split the work.
Pictured above: Kyle and Coach Nate on Aug. 25
before the Mid-Atlantic Super Spartan Race in Virginia
Special Message: Our thoughts and prayers, today and always, are with the family of Reva Tosh, Greg’s mother, who passed away Wednesday from an extended illness.
8:00 ~ 9:00 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.
9:00 ~ 10:00 a.m.
Endurance Class
The Endurance Team is for CrossFit Montgomery members only. Cost: $30 a month.
9:00 ~ 10:00 a.m.
Group WOD
Come in at 9 and we’ll have a group WOD for you! This class is for our Public Safety Personnel as well.
Come out next Saturday, August 25 to the Montgomery Dragon Boat Race & Festival at Riverfront Park and cheer our sponsored team ROW Tide with CrossFit Montgomery members Scott & Kelly, Josh and Misha, Amy, Cory, Kristin, and Coach Mike, as well as members who are on other teams.
Note: The Boneyard will be closed on Saturday, August 25.
Hey Boys & Girls! You can now watch us workn’ hard at The ‘Yard from the comfort of your home! See the video below. With the help of a Dropcam HD Wi-Fi video monitoring camera, The Boneyard is one of many sites/sights featured on DropCam.com Public Cameras. Note: The camera turns on when the lights at the gym are on.
Join us at 9 a.m. on Saturday, August 4 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). If you don’t register and come to WOD on Saturday, we are asking that you donate $15.
Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 3 or more heats depending on how many people come. We will be running rain or shine.
Thanks to everyone who has registered and/or donated to this cause! As of Wednesday, we have 14 registrants and we have raised $562.
“31Heroes”
AMRAP 31 Min.
As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.
RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.
Andrea (pictured above in the yellow tee) was born in Mt. Clemens, Michigan in 1978 and relocated to Montgomery, Alabama in May 2012. She was introduced to CrossFit in 2010 during a one-year tour to Baghdad, Iraq where she became passionate about the sport; not only for its physical benefits but its sense of community. Andrea holds a Level 1 certification and a variety of specialty certification. When she is not training and coaching, Andrea balances spending time with her two children (Tori and Nate), serving in the Air Force and co-owning CrossFit Apeiron in Enterprise, AL. She has competed in the Victory Base Complex, Baghdad Hardbodies competition (1st Place); Victory Base Complex, Baghdad CrossFit competition (3rd Place Team); Galaxy Nova obstacle course/figure competition; Tough Mudder, Warrior Dash, Marine Corps Marathon and Rock and Roll ½ Marathon. Andrea looks forwarded to being a part of the CrossFit Montgomery family and coaching and training with its members.
Andrea coaches in the mornings and evenings. Join us in welcoming Coach Andrea to the CrossFit Montgomery family!