Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 50%
2. 5 x 5 Sumo Deadlift
3. 5 x 3 Clean High Pull
4. 5 x 10 Medicine Ball GHDs
Categories
“Jackie”
Courtesy of CrossFit.com
For time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
Categories
2010-02-10 UGS
UGS 300
– 10 Jumping Lunges
– 50 KB Swings
– 10 Jumping Lunges
– 50 Sledge Strikes
– 10 Jumping Lunges
– 50 Sandbag Shoulders
– 10 Jumping Lunges
– 50 Goblet Squats
– 10 Jumping Lunges
– 50 KB Clean & Press
Five Round Barbell Complex for Weight:
– 10 Deadlifts
– 5 Hang Cleans
– 5 Front Squats
– 5 Push Presses
– 10 Deadlifts
Start light and work up. Keep the bar moving and don’t break your grip.
Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Reps Bentover Barbell Rows
3. 5 x 10 Reps Ring Dips
4. 5 x 5 Reps Weighted Situps
Push Press – With bar racked on the front of the shoulder, dip down, keeping shoulders over your hips, and drive up. Follow the upward momentum of the bar with a press to lockout position overhead.
Bentover Barbell Row – Bent at the waist and back in full extension, with knees slightly bent, pull the barbell from arms fully extended into the stomach while keeping the elbows close to your torso. Develops the spinal erectors and upper back.
Ring Dip – Increases shoulder strength and stability. Use band between the rings under the knee to assist.
Weighted Situp – Hold a plate, kettlebell(s), or barbell at arms-length above your shoulder. Situp and rotate arms to keep weight above the shoulder.
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Lower Body Max Effort
1. 1RM Deficit Deadlift
2. 5 x 5 Reps Weighted Step Ups
3. 3 x Max Reps Glute Ham Raises
4. 5 x 10 Reps Hanging Leg Raises
Deficit Deadlifts – Variation of the deadlift that increases the length of the pull of the deadlift movement and improves the starting strength of your standard deadlift. The bar and plates will rest on the floor, while you stand on top of a sturdy surface that is between one and several inches above the ground. You can use a plate, rubber matts, or boards. Like any deadlift maintaining good form and flat back is important.
Weighted Step Ups – Unilateral lower body lift improves transverse stability and puts all the load on the hamstrings, quads, and stabilizers of one leg at a time. It teaches you to effectively recruit muscles for spinal stability, knee stability, and rapid force development from a dead stop. Higher box hits the hamstrings harder and a lower box hits the quads harder. Ideal box height would put the hip crease below the knee. Weight can be added by using a barbell, weight plates, medicine ball, dumbbells, kettlebells, vests, or sandbag.
Glute Ham Raises – One of the most effective accessory lifts for increasing hamstring strength. People don’t do it because it is hard, but it is so effective that everyone should be doing them.
Hanging Leg Raise – Toe to bar leg raise is the most challenging variation of the movement. You can also bring the feet to waist height, or bend the leg and bring knees to above the hip. Perform these slowly and minimize swinging.
We usually post weekly announcements on Rest Day; however, we were at the 2010 Garage Games in Woodstock, GA yesterday and returned home late. Read our 2010-02-07 Rest Day post from yesterday for more info on the event.
– Yesterday began Week 6 of our 100-Day Nutrition Challenge. This is the second week that you will strive to eat Paleo and only Paleo. You do not have to stop the challenge if you make a few mistakes. Forget them and move on. Paleo is a lifestyle not a fad diet. It is never too late to start the challenge. For more information on the Paleo Diet, read our Nutrition page.
– Jennie has delayed the beanie and shirt order for a few more days. If you are interested in ordering a beanie, short-sleeve tee, or a long-sleeve tee, visit our Apparel page for more information. Email us at 41Fitness@gmail.com if you are interested in ordering any of these items. Please be sure to include colors and sizes, if applicable.
– 41Fitness trainer David Sumner, 41Fitness member Kelly “Kardio” Adams, and friends Christina and Scott (along with a fifth) are running in a 5-person marathon relay at the Mercedes Marathon, Half-Marathon and Relay on Sunday, February 14 in Birmingham, AL. Wish them luck!
– Congrats to 41Fitness member Pete Russell and the Montgomery Yellowhammers who beat Chattanooga RFC 14-0 on Saturday. The Yellowhammers have three back-to-back home games scheduled for 1 p.m. on February 13, 20, and 27. To see their schedule, visit the Yellowhammer Google Calendar. You can also join their Facebook group.
Rest day…..hmmm…it definitely was NOT a rest day for Christina and David…
We just got home from Woodstock, Georgia where we attended the 2010 Garage Games. To say it was an eventful weekend would be an understatement. It was awesome! The weather and WODs were brutal, competition was friendly but fierce, and the community of people was great!
41Fitness owner/trainer David Sumner, member Brandon Cobb, and friend Christina Van Der Hulst competed well and had lots of fun doing it! We are very proud and excited for Christina, who competed with 11 other females in the advanced category and won 1st place overall. She placed 1st in the first 2 WODs and 2nd in third and fourth WODs. She was in 1st place going into the final Chipper which gave her a 5 second head-start. Of course she didn’t need it! 🙂
41Fitness member Brandon Cobb competed with 54 competitors in the Intermediate category. He was unable to participate in the second day/fourth WOD because of a prior engagement. However he still placed 44th! This was his first CrossFit competition. Congrats Cobb! We are very proud of you!
David competed with 54 advanced males. Wow! There were some beasts! He was a little too nice to pass people on the 7K trail run, placing 40th. He won’t let that happen again. 😉 David placed 10th, 15th, and 22nd in the other three WODs, placing him 22nd overall. He was pleased with his performance and he represented us well!
We have many photos and videos from the event. We hope to share those and lots of stories with you in the next few days….photos, videos, and stories that include David and Christina doing an AMRAP outside in 40-degree weather while it’s sleeting, using muddy, slippery wall balls and freezing cold kettlebells!
View the five WODs from the Garage Games below. These are in the order that the beginners and advanced athletes competed. Brandon and the other intermediates did the trail run last on the first day. Here are the final results for the event.
Day 1
7k-ish Trail Run
AMRAP
Advanced Men: 15 Minutes, 10 – 2 pood KB Swings, 45′ Run, 10 – 20# Wall Balls
Advanced Women: 12 Minutes, 10 – 1.5 pood KB Swings, 45′ Run, 10 – 16# Wall Balls
Intermediate Men: 12 Minutes, 10 – 1.5 pood KB Swings, 45′ Run, 10 – 20# Wall Balls
Sandbag Carry
Advanced Men: 120# sandbag carry up a hill, 10 sandbag cleans, run it down the hill, drop it and deadlift 315# 20 times
Advanced Women: 80# SB and 205# DL
Intermediate Men: 80# SB and 225# DL
Day 2
Overhead & Run
Advanced Men: 10 – 135# ground to overhead anyhow, 20 Situps, 600M Run; 10- 2 Pood KB Swings, 20 Burpees, 600M Run; then do it all again.
Advanced Women : 95#, 1.5 Pood KB Swings
Intermediate Men : 115# 1.5 Pood KB Swings
Chipper (Top 16 Men and Women only)
Walking lunges up a steep hill while carrying a (45#/25#) bumper overhead, 30 Power Snatches (95#/65#), 40 Wall Ball (20#/12#), 50 Burpees
Don’t forget that we are placing our apparel order tomorrow. Night night!
41Fitness is attending the 2010 Garage Games in Woodstock, Georgia this weekend. David will be competing, along with 41Fitness member Brandon and our friend Christina. For updates on the Garage Games, visit the Garage Games Website, follow crossfitgarage on Twitter or visit the Garage Games 2010 Facebook Fan Page.
Note: The Boneyard will be closed Friday night and Saturday. We will resume our regular schedule on Monday. Below are a few WODs that you can do at home tonight and/or tomorrow. Post your times and comments in comments.
5 rounds for time:
– 20 pushups
– 30 situps
– 40 squats
This is a good workout for our beginners. To scale the WOD, reduce the number of reps for each movement by half (10-15-20).
For time:
– 20 situps
– 20 walking lunges (each leg)
– 20 situps
– 20 burpees
– 20 situps
And for those of you who have access to a jump rope…
3 rounds for time:
– 50 double-unders (150 singles)
– 75 air squats