Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 5 x 3 Pullup
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Five Rounds
For reps:
1. Slam Ball – 1 minute
2. Pushups – 1 minute
3. Jumping Pullup – 1 minute
4. Rest – 1 Minute
Categories
2010-06-02 UGS
4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups
4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups
4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows
100 Tread Chops
15 Minute AMRAP
– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings
Upper Body Max Effort
1. 3RM Standing Press
2. 3 x 5 Barbell Row
3. 4 x 15 Shrug
“Owed from 2009”
Event 4 of the Southeast Regional Qualifier for the 2010 CrossFit Games
For time:
– 500m Row
– 25 Burpees
– 500m Row
– 25 Burpees
Categories
2010-05-31 UGS
5 Rounds
1a. 5 Deadlifts
4 Rounds
2a. Leg Blaster
4 Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Reverse Tire Drag
3c. 100′ 5 Tire Flips
50 Weighted Situps
Lower Body Max Effort
1. 5RM Sumo Deadlift
2. 5 x 3 Rack Pull
3. 3 x 20 Ukranian Deadlift
4. 5 x 10 Weighted Situps
Weekly Announcements
– 41Fitness will be open from 9:00 a.m. to noon only tomorrow for Memorial Day. Our regular schedule will resume Tuesday.
– 41Fitness owner/trainer David Sumner is attending the CrossFit Endurance Specialty Certification in Birmingham this weekend where he is learning how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.
– This weekend is the South East Regional Qualifier for the 2010 Crossfit Games. The South East Qualifier, A.K.A. The Dirty South, sends 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. Yesterday was Day 1. 41Fitness friend Christina Van Der Hulst placed 24th in the Squat Clean event, 27th in the AMRAP event, and 2nd in the Muscle-up/KB Snatch event. She’s in 10th place overall going into Day 2. View Live Results. Wish her luck! There are two more events.
– 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.
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.
Memorial Day
We will be open from 9:00 a.m. – noon only on Memorial Day, Monday, May 31.
CrossFit Southeast Regional Qualifier
View live results at from the 2010 CrossFit Games- Dirty South (Facebook Fan Page) and get updates at http://games2010.crossfit.com. Good luck to all of the competitors but especially 41Fitness friend Christina Van Der Hulst! Go Chrissy, Go! Aussie Aussie Aussie Oye Oye Oye….representing the South, the Dirty South!