CrossFit Training in Montgomery, Alabama. Functional Fitness for Everyone
Archive for Nutrition
February 14, 2010 at 1:00 pm · Filed under Community, Events, Nutrition, Rest Day
- We are beginning a new Foundations Program tomorrow, Monday, February 15. Contact us today for a free tour of The Boneyard and to see a workout in progress.
- 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.
February 8, 2010 at 7:00 am · Filed under Community, Events, Nutrition, Rest Day
We usually post weekly announcements on Rest Day; however, we were at the 2010 Garage Games in Woodstock, GA yesterday and returned home late. Read our 2010-02-07 Rest Day post from yesterday for more info on the event.
- 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.
January 31, 2010 at 5:52 pm · Filed under Community, Events, Nutrition, 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
- 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.
January 24, 2010 at 11:00 am · Filed under Community, Nutrition, 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
- 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.
January 17, 2010 at 11:00 am · Filed under Community, Nutrition, 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
- 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.
January 12, 2010 at 10:00 pm · Filed under Nutrition
To avoid eating out or grabbing food to go, you will need to prepare meals ahead of time. This includes deciding what meals you are going to prepare for the week and shopping for the food. It may also include cooking casseroles or meals and possibly washing and cutting up veggies ahead of time. If this is not what you usually do, it may take some time for you to get into a routine and know what food to buy and how much food you will need for the week.
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!
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