4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
Back Squat
– 10 Back Squat
– 30 Pullups
– 10 Back Squats
– 30 Situps
– 10 Back Squats
– 30 Pushups
– 10 Back Squats
– 30 Box Jumps
– Front Squat (1 min rest before each set)
2 x 3 @ 70%
2 x 2 @ 75%
2 x 1 @ 80%
– Back Squat (2 min rest before each set)
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%
5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
Categories
2009-12-14 UGS WOD
3 Rounds:
– Max Tactical Pushups
– Max Tactical Pullups
3 Rounds:
– 10 Sandbag Clean & Squat Drop
– 10 Jumping Lunges
3 Rounds:
– 5-10 Alternating Presses
– 10 Double KB Rows
4 Rounds:
– 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
– 15 Ring Dips
100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)
Squat Clean Progression
Hang Clean, Front Squat, Jerk
– 3 Sets of 4 Hang Clean & Front Squat + 1 Hang Clean, Front Squat, Jerk
Hang Squat Clean & Jerk
– 3 Sets of 2 Hang Squat Clean + 1 Hang Squat Clean & Jerk
Power Clean, Front Squat, Jerk
– 3 Sets of 2 Power Clean & Front Squat + 1 Power Clean, Front Squat, Jerk
Squat Clean & Jerk
– 3 Sets of 2 Squat Clean + 1 Squat Clean & Jerk
Categories
2009-12-13 Rest Day
Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.
Weekly Announcements
– 41Fitness member Kelly Dixon competed in the 2nd Annual American Kettlebell Club (AKC) Southeast Kettlebell Sport Championship in Georgia last Saturday and placed 1st in the Women’s One-Arm 8kg Kettlebell Long Cycle competition. This was Kelly’s first kettlebell competition. She said that she enjoyed the competition and it was lots of fun to see what it was all about. Congratulate her when you have the chance!
– 41Fitness Holiday Hours of Operation: The Boneyard will be closed on Christmas Eve and Christmas Day (December 24 & 25) and New Year’s Eve and New Year’s Day (December 31 & January 1).
– 41Fitness participated in the Lumberjack 20 Fundraiser on December 5, as a display of solidarity with Lumberjack CrossFit, in honor of the four Lumberjack CrossFit soldiers who lost their lives in the Ft. Hood tragedy one month ago. Read CrossFit’s Call to Action. We are still collecting money for those affected. Visit David’s Fundraising Page to donate money for the families of the fallen and the future needs of the approximately 30 wounded on November 5, 2009.
– David attended Kelly Starrett’s Mobility and Recovery Seminar in Decatur, GA last Sunday. We will continue to identify and correct our flexibility and mobility limitations, so we all can enjoy improved performance and less pain.
– We will be ordering shirts, sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, please let us know.
– Jingle Bell Run Update: Saturday, December 5 was the 20th Annual Jingle Bell Run for Arthritis. We exceeded the recruitment and donations goals! Our team of 15 runners/walkers raised $1,005; and 41Fitness was in the top 10 fundraising teams throughout the fundraiser. We appreciate everyone’s participation and support for 41Fitness and this cause! We would especially like to thank all of the runners/walkers and donors: the Sumner’s, the Lehmkuhl’s, ADOC (Brian), Donna (Mom), Betsy, Tera, Meagan, Tricia, Stephen, Sophia, Cody, Anna, Abby, Megan, Julia, Andrea, Jason, Charles, Gloria, Nichelle, Donna H., Shunta, Liz, Barbara (Grandma), Bert, Diane, Julie, Barry, and Blair. Overall, the Arthritis Foundation raised $58,680 and your contribution helped!
A message to our members: Rest today, for training starts again tomorrow.
Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows
Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…
Merry Christmas and Happy Holidays from David, Jennie, and Franky!
Strength
Press to Failure
– 1 Press
Push Press to Failure
– 1 Push Press
Jerk to Failure
– 1 Jerk
Note: Start at 65-75% of press 1RM. Increase weight each round. Reset to 70-80% press 1RM for push press. Reset to 75-85% of press 1RM for jerk.
5 Rounds
– 10 Kettlebell Presses
– 10 Mountain Climbers
– 10 Kettlebell Rows
– 10 Double Unders