Category: Rest Day

Categories
Community Events Rest Day

2010-08-15 Rest Day

Happy Birthday to trainer David! He’s the big 3-0 today!

Sundays are rest days at CrossFit Montgomery. 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 are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

– We completed the affiliation process with CrossFit Inc. in July and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.

– We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come.

– CrossFit Montgomery is hosting Fight Gone Bad 5 on Saturday, September 25, 2010 from 10:00 a.m.-noon. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation.  We encourage you to attend and help us raise money for these great causes!  For more information, visit our Fight Gone Bad 5 page.

– Trainers David, Jennie, and Cody competed at the Faction Games 2010 this weekend in Memphis. Members Kelly and Z, and friends Christina and Scott participated in the 5K Trail Run/Obstacle Course Saturday morning. This was the same course used by David, Jennie, and Cody in their third event that day. Congrats to David who placed 16th and Cody who placed 39th (out of 50+) athletes! Kudos to Jennie who placed 12th out of 17 advanced females! We will continue to add videos and photos from the competition.

Categories
Rest Day

2010-08-01 Rest Day

Sundays are rest days at CrossFit Montgomery.

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 are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

– We completed the affiliation process with CrossFit Inc. in July and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We have been celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.

– Trainers David, Jennie, and Cody are competing at the Faction Games 2010 this weekend in Memphis. Member Kelly and friends Christina and Scott are participating in the 5K Trail Run/Obstacle Course Saturday morning.  This race will be the same track used by the Faction Games athletes in their third event that day.  The Boneyard will be closed for Friday evening classes, Saturday open gym, and Monday morning classes. We will have WODs posted on our Web site on these days. The WODs will be workouts that you can do at home.

– CrossFit Montgomery is hosting Fight Gone Bad 5 on Saturday, September 25, 2010 from 10:00 a.m.-noon.  Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation.  You can show your support in three ways.  For more information, visit our Fight Gone Bad 5 page.

– We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m.  Join us for a free tour and workout and encourage family and friends to come.

Categories
Rest Day

2010-07-25 Rest Day

Sundays are rest days at CrossFit Montgomery.

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 are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

– Members Joshua, Kristy, Chris, and newcomer Ray are sitting for the Alabama State bar exam on Monday, Tuesday, and Wednesday of this week. We wish them the best of luck and ask that you keep them in your thoughts and prayers!

– We completed the affiliation process with CrossFit Inc. a few weeks ago and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.

– David, Jennie, and Cody are competing at the Faction Games 2010 on August 7-8. The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes. We will have WODs posted on our Web site on these days. The WODs will be workouts that you can do at home.

– CrossFit Montgomery is hosting Fight Gone Bad 5 on Saturday, September 25, 2010. Fight Gone Bad began as a fundraising event in 2006. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year:  LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. More information will be coming soon…

Categories
Events Rest Day

2010-07-18 Rest Day

Sundays are rest days at CrossFit Montgomery.

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 are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

– We completed the affiliation process with CrossFit Inc. last week and changed our name from 41Fitness to CrossFit Montgomery.  We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.  We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.

– CrossFit Montgomery (CFMGM) will be taking a group to the Faction Games 2010 August 7-8.  David, Jennie, and Cody are registered to compete.  We are reserving our hotel rooms this week.  Let us know if you are interested in competing or being a spectator.  Beginners are welcomed to compete!  The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes.  We will have WODs posted on our Web site on these days.  The WODs will be workouts that you can do at home.

– Congrats to Rich Froning, Jr. who is the 2nd Fittest Man on Earth and Michelle Kinney who is the 10th Fittest Woman on Earth!   Rich and Michelle were the top male and female winners of the South East Regional Qualifier.  They displayed impressive athleticism and sportsmanship this weekend at the 2010 CrossFit Games!  Articles and archived videos are available at the 2010 CrossFit Games Web site.

Categories
Community Events Rest Day

2010-07-11 Rest Day

Sundays are rest days at CrossFit Montgomery.

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 are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

– We completed the affiliation process with CrossFit Inc. this week and have changed our name from 41Fitness to CrossFit Montgomery.  We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.  We will celebrate over the next month by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com starting with last Monday’s WOD, starting this Monday.

– CrossFit Montgomery (CM) will be taking a group to the Faction Games 2010 August 7-8.  David is registered and Jennie and Cody will be registering in the coming weeks.  We are reserving our hotel rooms this week.  Let us know if you are interested in competing or being a spectator.  The Boneyard will be closed that weekend which includes Friday evening classes and Saturday’s open gym.  We will have WODs posted on our Web site on these two days.  The WODs will be workouts that you can do at home.

– We will be taking a group to the Inaugural Disney Wine & Dine Half Marathon October 2.  If you are interested, let us know and try to register ASAP because registration is 85% full.

– The 2010 CrossFit Games are next weekend in Carson, California!  The Revolution Will Now Be Televised (On The Web) with over 30 hours of live HD coverage.  All members of CrossFit Montgomery are invited to attend our CrossFit Games Party at member Kelly’s house.  More information coming soon…

Categories
Rest Day

2010-07-04 Rest Day

41Fitness wishes you and yours a Happy Independence Day!  We will be open during our regular operating hours on Monday, July 5.

Categories
Community Events Rest Day

2010-06-26/27 Rest Day

The Boneyard will be closed Saturday, June 26, 2010.  41Fitness trainers David and Cody will be playing with the Montgomery Yellowhammers for the first time in a Rugby 7’s Tournament starting at 8:30 a.m. on Saturday at Heardmont Park in Birmingham.  Wish them luck!

Weekly Announcements
Weekly announcements are usually posted on Sundays which are our Rest Days.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

– The Boneyard is now open for 5:00 and 5:30 a.m. classes on Mondays, Wednesdays, and Fridays.

– The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready soon.  We ordered extra shirts, so if you are interested in purchasing one, let us know.

– 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL. Let us know if you are interested in attending either of these events.

– The temps are reaching 100+ at The Boneyard. It’s critical to stay hydrated before and after your workout. The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion. The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Categories
Community Events Rest Day

2010-06-20 Rest Day

41Fitness wishes all the dads out there a very special Father’s Day!  We appreciate all the heavy lifting.

Sundays are rest days at 41Fitness.  Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements
– Starting tomorrow The Boneyard will be open at 5:00 a.m. on Mondays, Wednesdays, and Fridays.

– The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready sometime this week.   We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

– 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.   Let us know if you are interested in attending either of these events as we are discussing accommodations this week.

– Tomorrow is the first day of summer and the temps are already reaching 100+ at The Boneyard.   It’s critical to stay hydrated before and after your workout.   The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion.  The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Categories
Community Events Rest Day

2010-06-13 Rest Day

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.

– The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18.  We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

– The Alabama Department of Public Health is hosting Men’s Ten Awareness Event in recognition of Men’s Health Month on Tuesday, June 15 from 11 a.m. – 1 p.m.  Bring a lunch.  Get information.  Enjoy the activities.  Win a prize.  And don’t forget to wear something blue!  It’s Wear Blue Jeans Day.  Women are invited to attend!  41Fitness will be providing two door prizes for the event.  We hope to see you there!

– 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

Categories
Community Events Rest Day

2010-06-06 Rest Day

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.

– The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18.  We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

– 41Fitness owner/trainer David Sumner attended the CrossFit Endurance Specialty Certification in Birmingham last weekend where he learned how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.  He will continue to share some running drills and stretches and strengthening exercises with us.

– Last weekend was the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, is sending 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  Congratulations to 41Fitness friend Christina Van Der Hulst who placed 6th overall.  Chrissy went from 27th place up to 26th and then 10th on Day 1.  She moved up to 6th place after the final two events.  View Final Results.  Visit http://vimeo.com/theboneyard to watch her in action.

– 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.