Categories
CrossFit Workouts

2009-11-19 WOD

“Badger”
Courtesy of CrossFit.com

3 Rounds for time:
 – 30 Squat Cleans (95#/65#)
 – 30 Pullups
 – 800m Run

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq.  Carter is survived by his father, mother, three brothers and four sisters.

Article:  SEAL chief killed in Iraq, Navy says

Categories
Underground Strength Workouts

2009-11-20 UGS WOD

Week 3
Upper Body (UB)

5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups

4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row

3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press

5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes

Categories
CrossFit Workouts

2009-11-19 WOD

“Josh”

For time:
– 21 Overhead Squat (95#/65#)
– 42 Pullups
– 15 Overhead Squat
– 30 Pullups
– 9 Overhead Squat
– 18 Pullups

SSG Joshua Hager, United States Army, died February 23, 2007 of injuries suffered when an improvised explosive device detonated near their HMMWV during combat operations in Ramadi, Iraq, on February 22  He is survived by his wife, Heather, and son, Bayley.  He is also survived by his mother, Lois, and his father, Kris.

Article:  Soldier took pride in family, military

Categories
CrossFit Workouts

2009-11-18 WOD

“Daniel”
Courtesy of CrossFit.com

For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups

Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq.  He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio.  He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.

Daniel B. Crabtree Memorial Website

Categories
Underground Strength Workouts

2009-11-18 UGS WOD

Week 3
Lower Body (LB)

5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

4 Rounds:
– 200′ Tire Drag

1 Round:
-50 GHDs or 50 Weighted Situps

Categories
CrossFit Workouts

2009-11-17 WOD

“Randy”
Courtesy of CrossFit.com

75 Power Snatch for time (75#/45#)
Note: Instruction, learning, and practice for those new to the snatch.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Randy Simmons’ Official Site

Categories
Underground Strength Workouts

2009-11-16 UGS WOD

Week 3
Full Body (FB)

5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows

3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows

4 Rounds:
200′ Tire Drag

3 Rounds:
10 Knees to Elbows

Categories
CrossFit Workouts

2009-11-16 WOD

“Murph”

For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run

Partition the pullups, pushups, and squats as needed.  For instance, you could do 20 rounds of Cindy.  Start and finish with a mile run.  If you’ve got a twenty pound vest or body armor, wear it.  Scaled versions will be available.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005.  This workout was one of Mike’s favorites and he named it “Body Armor.”  From here on, it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Lt. Michael P. Murphy’s Official Medal of Honor Site

Categories
CrossFit Events Workouts

Heroes Week

In honor of Veteran’s Day (last Wednesday) and Thanksgiving (next Thursday), we will dedicate a workout every day this week in memory of a fallen hero.  This is our small way of honoring their memory and sacrifice.  We give thanks.

Categories
Community Rest Day

2009-11-15 Rest Day

Sunday is rest day at 41Fitness.  We will start posting weekly announcements on Sunday.  Last Sunday’s post discussed the importance of recovery.

Weekly Announcements

  • As many of you know, we have been adding to our eclectic music library at The Boneyard.  We want to know what pumps you up.  There will be a sign-up sheet at the gym.  Please be sure to provide us with the artist name and song title.
  • The medicine balls, A.K.A wall balls, that Wright Exercise Equipment in Birmingham ordered for us will be delivered to their warehouse tomorrow.  We hope to have wall balls at The Boneyard soon…
  • We will have a team underground strength workout this Saturday at 9 a.m.  If you have been enjoying the UGS workouts and will be in town, feel free to join us.  Visitors are welcomed to attend and encourage all participants or their favorite team.  Saturdays are open gym from 9 a.m. – noon.  If you are not interested in joining the UGS workout on Saturday, you may choose a WOD that you missed during the week.
  • Our second batch of tees were ordered and will be available for pick-up before Thanksgiving.  We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands.  If you are interested in any of these items, pray tell.
  • We will be closed for the Thanksgiving holidays.  We will have morning classes on Wednesday, November 25 but not Wednesday evening.  Our regular class schedule will resume on Monday, November 30.  We will have WODs posted on our Web site for Thanksgiving Day, Friday, and Saturday.  The WODs will be workouts that you can do at home or while on holiday visiting family and friends to work off that yummy turkey dinner.
  • Saturday, December 5 is the 20th Annual Jingle Bell Run.  Join 41Fitness as we run/walk for Arthritis.  Visit Events for more info.  Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.

A message to our members:  Rest today, for training starts again tomorrow.