Row
– 1,000m
Overhead Squats
– 5 x 10 Reps
Row
– 1,000m
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 55% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Categories
2010-01-20 UGS
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
Four rounds for time:
– 400m Run
– Box Jumps (40-30-20-10)
KB 600 Chipper
– 100 KB Swings (Each Arm)
– 100 KB Clean and Press (Each Arm)
– 100 KB Rows (Each Arm)
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Categories
2010-01-18 UGS
5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs
“Fran”
Courtesy of CrossFit.com
21-15-19
– Thrusters (95#/65#)
– Pullups
Lower Body ME
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
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
– We now have hot water at The Boneyard! Yah! 🙂
– We are on day 14 of our 30-day Fitness Challenge. To those participating in the challenge, we say keep on keeping on. It’s beginning to get tough but you can do it! The challenge is designed to make you stronger and better at a particular movement. 41Fitness member Kelly Dixon is doing just that. In November she started doing pull-ups assisted by our purple band. She moved to the green band, then the black band, and has recently used the red band. She will be doing an unassisted pull-up in no time!
– Most of you will be starting your third week of the 100-day Nutrition Challenge tomorrow. This week you will only eat two non-Paleo meals (often referred to as “cheat meals”) during the week. It is never too late to start the challenge. For more information on the Paleo Diet, read our Nutrition page.
– 41Fitness will be taking a group to the 2010 Garage Games in Woodstock, Georgia on February 6 & 7. There are beginner, intermediate, and advanced levels of competition. We encourage all 41Fitness members to compete and/or cheer on friends and members of 41Fitness who will be competing. Please let us know if any of you are interested and would like to carpool. Visit our Events page for other upcoming events. Note: The Boneyard will be closed on Saturday, February 6.
– 41Fitness member Cody Young attended a HKC (Hardstyle Kettlebell Certified) Instructor Workshop with Sr. RKC David Whitley and Delaine Ross at Delaine’s Condition KB Gym in Atlanta last Saturday. Cody looks forward to sharing what he learned with our members.
– 41Fitness member Pete Russell plays for the Montgomery Yellowhammer Rugby Football Club. You can see Pete and the other Yellowhammers in action at one of their 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.
A message to our members: Rest today, for training starts again tomorrow.