CrossFit Montgomery

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.

Workouts

2010-06-05 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.

Below are the workouts Christina completed in two days at the Dirty South Qualifier last weekend. Pick your poison!

Event 1 – “Old Glory”
One squat clean every 50 seconds
13 bars lined up in ascending weight
(Men 215lbs to 335lbs by 10lbs increments)
(Women 120lbs to 180lbs by 5lbs increments)

Event 2 – “Normandy D-Day”
AMRAP in 12 minutes of:
HSPU buy-in (Men 20 Women 10)
Then for the remainder of the 12 min:
20 Double Unders
10 Box Jumps (Men and Women 24 inch box)
10 Sandbag Lunges (10 total steps) (60/40)

Event 3 – “3rd US Infantry”
4 rounds for time of:
Muscle-ups (4/2)
16 Kettlebell Snatches (8 each arm at 53/35)

Event 4 – “Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees

Event 5 – “The Qualifier”
8 rounds for time of:
2 Squat Snatch (145/85)
4 Push Press or Push Jerks (145/85)
6 Chest to Bar Pull-ups
200 Meter Run