Weekly Announcements

- Yesterday was our second Spring Saturday. We’d like to thank Rebekah and Leah for visiting The Boneyard.  We look forward to seeing them working out at the gym soon!  41Fitness is hosting Spring Saturday events every Saturday in April.  Join us for a free tour and a free workout next Saturday, April 10.  And feel free to spread the word.

- Join 41Fitness for the following upcoming events:  Montgomery Biscuits vs. Mobile Bay Bears - Opening Night with MAX Fireworks Spectacular! on Thursday, April 8, “Bite The Tail Off Cancer” Crawfish Boil on Saturday, April 10 and the 9th Annual Walk of Life on Saturday, April 17.  For more information, visit our Events page.  Note:  The Boneyard will be open as usual from 9:00 a.m. until noon on both Saturdays.

- Today begins the final week of our 100-Day Nutrition Challenge.  For those of you who participated in the Paleo Challenge and/or are interested in learning more about the Zone Diet, we’ll be discussing the challenge and Zone Diet with you at The Boneyard this week.

- 41Fitness owner/trainer Jennifer “Jennie” Sumner is the Social Media Coordinator for the Alabama Department of Public Health (ADPH).  Her job at ADPH has provided her with a few opportunities to speak about functional fitness. On March 10, Jennie appeared on WSFA News to speak about Scale Back Alabama, a 10-week statewide weight-loss contest to encourage Alabamians to eat healthier and exercise. Watch the video.  On March 17, she appeared on a panel discussing combating obesity with nutrition and physical fitness.  Watch the Webcast.  And recently, she spoke to a group of 40 women at the Montgomery Women’s Facility about nutrition and physical activity.

- Congrats to 41Fitness member Pete Russell and the Montgomery Yellowhammers Rugby Football Club who defeated the Atlanta Renegades 46-5 on Saturday.  What a great way to end their undefeated season!  Join their Facebook group to receive updates.

- 41Fitness member Sam Ivery is selling Mary Kay.  If you are interested in purchasing products, let us know and we’ll give you her contact information.

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

- The hooded sweatshirts are in and they look awesome!  If you haven’t already picked yours up, you can do so at The Boneyard.

- Yesterday was our second Spring Saturday. We’d like to thank Regina, Brian H., Gwen, Erin, Liz, George, and Joseph for visiting The Boneyard.  We look forward to seeing some of them working out at the gym soon!  41Fitness will host Spring Saturday events every Saturday in April.  Join us for a free tour and a free workout next Saturday, April 3.

- 41Fitness member Pete Russell and the undefeated Montgomery Yellowhammers have a make-up home game scheduled for Saturday, April 3 at 1 p.m.  The Yellowhammers play at the YMCA Soccer Complex on Brown Springs Road.  Join their Facebook group to receive updates.

- 41Fitness will be participating in two events in April.  Join us for the “Bite The Tail Off Cancer” Crawfish Boil on Saturday, April 10 and the 9th Annual Walk of Life on Saturday, April 17.  For more information, visit our Events page.  Note:  The Boneyard will be open as usual from 9:00 a.m. until noon on both days.

- Today begins Week 13 of our 100-Day Nutrition Challenge.  There is just one week left in the challenge.  For more information on nutrition, read our 23 Hours page.

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

- Yesterday, March 20 was our first Spring Saturday. We’d like to thank Brian, Rebekah, Walter, George, Sue, and Jessica for visiting The Boneyard.  We look forward to seeing some of them in the gym soon.  41Fitness will host another Spring Saturday next Saturday, March 27.  Join us for a free tour and a free workout.

- 41Fitness member Pete Russell and the undefeated Montgomery Yellowhammers have a make-up home game scheduled for Saturday, April 3 at 1 p.m.  The Yellowhammers play at the YMCA Soccer Complex on Brown Springs Road.  Join their Facebook group to receive updates.

- 41Fitness will be participating in two events in April.  Join us for the “Bite The Tail Off Cancer” Crawfish Boil on Saturday, April 10 and the 9th Annual Walk of Life on Saturday, April 17.  For more information, visit our Events page.  Note:  The Boneyard will be open as usual from 9:00 a.m. until noon on both days.

- Today begins Week 12 of our 100-Day Nutrition Challenge.  There are just two weeks left in the challenge.  For more information on nutrition, read our 23 Hours page.

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

We just got home from Huntsville where we attended the Alabama / Mississippi / Tennessee Sectional for the 2010 CrossFit Games this weekend.  41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst both competed to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games.  David placed 39th overall, out of 70 athletes, which was impressive considering he was sick and running a fever during the competition.  Christina placed 2nd overall and will be advancing to the Regional Qualifier in May.  Congrats to both of them for a job well done!

The weather this weekend was much better than the weather during the Garage Games.  The CrossFit community was welcoming, energetic, and supportive as usual.  Thanks to Russell Berger, owner of CrossFit Huntsville, the volunteers, and the judges, who put on a great event!

Weekly Announcements

- We have a new Foundations Program coming soon.  Space will be limited.  If you or someone you know is interested, please contact us.

- For those of you who ordered beanies and shirts, they are available for pick-up at The Boneyard.  Jennie will be ordering hooded sweatshirts on Tuesday.  Visit our Apparel page for more information.  Email us at 41Fitness@gmail.com if you are interested in ordering a sweatshirt.  Please be sure to include colors and sizes.

- Today begins Week 10 our 100-Day Nutrition Challenge.  There are four weeks left in the challenge.  Next week, we will be introducing you to the Zone Diet.  For more information on the Paleo Diet, read our Nutrition page.

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

- We have a new Foundations Program coming soon.  Space will be limited.  If you or someone you know is interested, please contact us.

- For those of you who ordered beanies and shirts, they will be available for pick-up Wednesday or Thursday of this week.  Jennie has delayed the hooded sweatshirt order for a few more days.  Visit our Apparel page for more information.  Email us at 41Fitness@gmail.com if you are interested in ordering a sweatshirt.  Please be sure to include colors and sizes.

- Today begins Week 9 our 100-Day Nutrition Challenge.  There are five weeks left in the challenge.  In a couple of weeks, we will be introducing you to the Zone Diet.  For more information on the Paleo Diet, read our Nutrition page.

- 41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst will be competing in the Alabama/Mississippi/Tennessee Sectionals for the 2010 CrossFit Games on Saturday and Sunday, March 6 & 7.  Visit our Events page for more information.  Note:  For the weekend of March 5-7, the Boneyard will open for Friday morning classes but closed for Friday evening classes and Open Gym on Saturday.  Our regular schedule will resume on Monday morning.

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

- Today begins Week 8 of our 100-Day Nutrition Challenge.  This is the fourth week that you will strive to eat Paleo and only Paleo.  In a couple of weeks, we will be introducing you to the Zone Diet.  For more information on the Paleo Diet, read our Nutrition page.

- Congratulations to 41Fitness member Pete Russell and the Montgomery Yellowhammers who beat the Knoxville Possums on Saturday, 29-3. The Yellowhammers have one more home game scheduled for Saturday, February 27 at 1 p.m.  You can also join their Facebook group.

- Photos and videos from the Garage Games are still being edited.  Visit the Photos and Videos pages to see what’s been posted to date.

- 41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst will be competing in the Alabama/Mississippi/Tennessee Sectionals for the 2010 CrossFit Games on Saturday and Sunday, March 6 & 7.  Visit our Events page for more information.  Note:  For the weekend of March 5-7, the Boneyard will open for Friday morning classes but closed for Friday evening classes and Open Gym on Saturday.  Our regular schedule will resume on Monday morning.

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

- Congratulations to Team 41Fitness members: David, Kelly, Michael, Scott, and Christina, who placed 18th (out of 118 teams) in the 5-person marathon relay at the Mercedes Marathon, Half-Marathon and Relay today, February 14 in Birmingham, AL.  Their official time was 3:48:26.  Final Results

- Today begins Week 7 of our 100-Day Nutrition Challenge.  This is the third week that you will strive to eat Paleo and only Paleo.  You do not have to stop the challenge if you make a few mistakes.  Forget them and move on.  Paleo is a lifestyle not a fad diet.  It is never too late to start the challenge.  For more information on the Paleo Diet, read our Nutrition page.

- The Montgomery Yellowhammers‘ Saturday game against the Atlanta Renegades was cancelled due to inclimate weather.  The Yellowhammers have two more back-to-back home games scheduled for February 20 and 27.  To see their schedule, visit the Yellowhammer Google Calendar.  You can also join their Facebook group.

- Photos and videos from the Garage Games are still being edited.  Visit the Photos and Videos pages to see what’s been posted to date.

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

- Yesterday began Week 6 of our 100-Day Nutrition Challenge.  This is the second week that you will strive to eat Paleo and only Paleo.  You do not have to stop the challenge if you make a few mistakes.  Forget them and move on.  Paleo is a lifestyle not a fad diet.  It is never too late to start the challenge.  For more information on the Paleo Diet, read our Nutrition page.

- Jennie has delayed the beanie and shirt order for a few more days.  If you are interested in ordering a beanie, short-sleeve tee, or a long-sleeve tee, visit our Apparel page for more information.  Email us at 41Fitness@gmail.com if you are interested in ordering any of these items.  Please be sure to include colors and sizes, if applicable.

- 41Fitness trainer David Sumner, 41Fitness member Kelly “Kardio” Adams, and friends Christina and Scott (along with a fifth) are running in a 5-person marathon relay at the Mercedes Marathon, Half-Marathon and Relay on Sunday, February 14 in Birmingham, AL.  Wish them luck!

- Congrats to 41Fitness member Pete Russell and the Montgomery Yellowhammers who beat Chattanooga RFC 14-0 on Saturday.  The Yellowhammers have 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.  You can also join their Facebook group.

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

- Jennie attended her CrossFit Level 1 Certification in San Antonio at Alamo CrossFit last weekend to get a better understanding of CrossFit’s methods, concepts, and movements.  She will continue sharing what she learned with our members over the next few weeks.

- Congrats to 41Fitness member Pete Russell and the Montgomery Yellowhammers who beat down the Birmingham Vulcans 22-14 yesterday.  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.

- Our fifth week of the 100-day Nutrition Challenge begins tomorrow.  This may be the most difficult week yet.  You will strive to eat Paleo and only Paleo for the whole week.  It is never too late to start the challenge.  For more information on the Paleo Diet, read our Nutrition page.

- Kudos to those participating in our 30-day Fitness Challenge.  You’re almost done.  Only 2 more days to go…

- 41Fitness is attending the 2010 Garage Games in Woodstock, Georgia on Saturday and Sunday, February 6  & 7.  David and Jennie will be competing, along with 41Fitness member Brandon and 41Fitness friend Christina.  Note:  The Boneyard will be closed Friday night and Saturday.  We will be open on Friday morning and will resume our regular schedule on Monday.  We will have WODs posted on our Web site for Friday and Saturday.  The WODs will be workouts that you can do at home.  For updates on the Garage Games, follow crossfitgarage on Twitter or visit the Garage Games 2010 Facebook Fan Page.

- We are placing an order for beanies, short-sleeve tees, and long-sleeve tees on Monday, February 8.  Visit our Apparel page for more information.  Email us at 41Fitness@gmail.com before midnight on Sunday, Feb. 7 if you are interested in ordering any of these items.  Please be sure to include colors and sizes, if applicable.

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

Weekly Announcements

- We are placing an order for beanies, short-sleeve tees, and long-sleeve tees in the next two weeks.  Visit our Apparel page for more information.  Email us at 41Fitness@gmail.com if you are interested in ordering any of these items.  Please be sure to include colors and sizes, if applicable.

- We are on day 21 of our 30-day Fitness Challenge. Only 9 more days to go…  Kudos to those who have stuck with it and made it this far!

- Most of you will be starting your fourth week of the 100-day Nutrition Challenge tomorrow.  This week you will only eat one non-Paleo meal (often referred to as a “cheat meal”) during the week.  If you “fall off the bandwagon,” get right back on and DO forget it happened!  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.

- Jennie is attending a CrossFit Level 1 Certification in San Antonio at Alamo CrossFit this weekend.  She will return to The Boneyard on Tuesday with a better understanding of CrossFit’s methods, concepts, and movements.

- 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 has been sharing what he learned with some of our members and looks forward to sharing what he learned with others.

- 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.

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.

Full Fridge on Sundays

On Sundays, David and Jennie spend a few hours cooking and preparing meals for the week.  See the fully-loaded fridge above?  This Sunday it contained washed and cut veggies and fruit and an egg breakfast casserole (pictured below).  By the end of the week, the fridge will be nearly empty.  David eats A LOT!

41Fitness is on our second week of our 100-day nutrition challenge.  This week you should be striving to eat two Paleo meals each day.  Here are some of David and Jennie’s meals from the past two weeks.  Recipes are not included because Jennie created most of these on her own.  If you are interested in any recipes, ask Jennie to tell you what ingredients she used and how she made them.

Chicken & Pine Nuts with Broccoli, Bell Peppers and Grape Tomatoes (Jennie likes lots of color on our plates!)

Chicken Salad with Apples, Walnuts, Raisins, Black Pepper, and Mayo (Served cold.)

Honey Mustard Turkey Meatballs with Jalapenos, Bell Peppers, Onions, and Tomatoes (It may not look that good, but wowza, it was delicious!)

Chicken with Apples, Walnuts, and Raisins, Butter and Cinnamon (Cooked and served hot. Jennie used too much butter. It was like eating apple pie with chicken. Yum!)

Honey Mustard Chicken Fingers with Jalapenos and Zucchini and Carrots (Prepared for the BCS Championship Game - Roll Tide!)

Egg Casserole with Chicken Sausage, Broccoli, Tomatoes, and Mushrooms (Prepared ahead of time and reheated in the morning.)

Ginger Coconut Pineapple Chicken with Broccoli, Bell Peppers, and Onions (Made with coconut milk.)

Roasted Garlic Chicken with Carrots, Squash, Zucchini, Onions, and Mushrooms (Photo above was taken before food was cooked.)

Mediterranean Mahi and Chicken (Dish prepared by Kardio. Recipe can be found on our Paleo Recipes and Resources post linked below. It was restaurant-quality!

Please continue adding any Paleo-friendly recipes that you recommend to our Paleo Recipes and Resources post.  Bon Appetit!

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.

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.

eHow’s Paleo Diet Breakfast

5 Simple & Tasty Breakfast Recipes

29 Paleo Breakfast Recipes by LaLanne Fitness

Who says you have to eat breakfast at breakfast?  David and Jennie ate this for dinner tonight and it was de-li-cious!

If you do not have time to prepare a meal in the morning, you can grab food and go.  Example:  boiled eggs, a banana, and some almond butter.  Or try preparing an egg casserole the night before.  David and Jennie are reheating and eating the egg casserole (pictured below) containing chicken sausage with sheep casings, broccoli, tomatoes, bell peppers, onions, and garlic….[1 hour in the oven at 350 degrees] that Jennie cooked tonight for breakfast in the morning.  Yum, yum!

41Fitness hopes you and yours had a memorable 2009 and  wonderful holiday season!  Welcome to the year 2010!

Weekly Announcements

- Monday, January 4 is the first day of 41Fitness’s 30-day fitness challenge and 100-day nutrition challenge.  You may start on any day this week if you are unable to begin on Monday.  The 30-day Fitness Challenge is designed to make you stronger or better at any one movement; although, you may choose two or more movements to improve.  If, for instance, you choose double-unders, on the first day of the fitness challenge, you will perform one double under.  On the second day, you will perform two double-unders…third day – three double-unders….fourth day – four double-unders, etc.  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.

- During the first week of the 100-day Nutrition Challenge, you will strive to eat Paleo foods for breakfast everyday.  During the second week, you will strive to eat at least two Paleo meals each day.  For more information on the Paleo Diet, read our Nutrition page.  We will be publishing nutrition posts for those participating in the challenge.

- 41Fitness will be attending 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.

- Did you set any New Year’s Resolutions?  Please share your fitness and non-fitness goals with us and others, so we can motivate you and hold you accountable.  You may tell us next time you’re “work’n hard at the ‘yard” or you can place it in comments on this post.

- Speaking of resolutions….getting some or more exercise, losing weight,  and learning something new are three of the top ten most popular resolutions.  If someone you know has mentioned these, you should invite them to come take a tour.  Bring them to see a workout and to chat with us about functional fitness and what we do.

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