Ten Rounds
– 5 Front Squat (135#/95#)
– 10 Box Jump
Back Squat
– 3 Rep Max
Overhead Squat
– 1 Rep Max
Press
– 3 x 10 Reps
Push Press
– 4 x 5 Reps
Push/Split Jerk
– 5 x 3 Reps
Medicine Ball GHDs
– 5 x 5 Reps
Glute Ham Raises
– 5 x 3 Reps
Categories
2010-01-11 UGS WOD
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
Push Press
– 5 x 3 Reps
Metcon
– Wall Ball (20-15-10-5)
– Row 250m
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 are on day seven of our 30-day Fitness Challenge. The challenge is designed to make you stronger or better at any one movement; although, you may choose two or more movements to improve. It’s not too late to begin the challenge and catch up. The next time you are at The Boneyard we can discuss what movements you’d like to improve and the best way to achieve results.
– Most of you will be starting your second week of the 100-day Nutrition Challenge tomorrow. This week you should strive to eat two Paleo meals each day. Most of you have been gradually changing your diet. During our third week of the challenge, you will only eat two non-Paleo meals (often referred to as “cheat meals”) during the week. It is never too late to start. For more information on the Paleo Diet, read our Nutrition page. This page also provides links to our other nutrition posts.
– 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.
A message to our members: Rest today, for training starts again tomorrow.
CrossFit Total
– Back Squat 3 x 1 Reps
– Press 3 x 1 Reps
– Deadlift 3 x 1 Reps
Snatch
– 2 Rep Max
Front Squat
– 8 x 2 Reps
Pullup
– 4 x 25 Reps
Weighted Situp
– 5 x 10 Reps
Row
– 2,000 Meters
Back Squat
– 3 x 3 Reps
– 3 x 1 Reps
Categories
2010-01-08 UGS WOD
5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats
3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster
3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips
4 Rounds
200′ Tire Drag
We have a lot of interest in Paleo. Several members have already begun their 100-day challenge. Others will be starting this weekend. There are many recipes and Web site links being shared via email and by word of mouth at The Boneyard. We decided to create a post that can be the go-to post for recipes and resources. Resources include book titles, articles, Web sites, blogs, etc. We may eventually compile all of these and place them on our Nutrition page.
Some of you are finding good recipes that are gluten-free but may include a non-Paleo ingredient. Some of the condiments, sauces, marinades, dressings, etc. in a lot of non-Paleo recipes can be substituted or left out altogether. Feel free to post these recipes and resources anyway. Not all of our members are doing Paleo. Gluten-free meals are certainly better than a lot of the alternatives.