23:1 …  The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- Members Joshua, Kristy, Chris, and newcomer Ray are sitting for the Alabama State bar exam on Monday, Tuesday, and Wednesday of this week. We wish them the best of luck and ask that you keep them in your thoughts and prayers!

- We completed the affiliation process with CrossFit Inc. a few weeks ago and changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.

- David, Jennie, and Cody are competing at the Faction Games 2010 on August 7-8. The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes. We will have WODs posted on our Web site on these days. The WODs will be workouts that you can do at home.

- CrossFit Montgomery is hosting Fight Gone Bad 5 on Saturday, September 25, 2010. Fight Gone Bad began as a fundraising event in 2006. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year:  LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. More information will be coming soon…

23:1 …  The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching).  That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- We completed the affiliation process with CrossFit Inc. last week and changed our name from 41Fitness to CrossFit Montgomery.  We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.  We are celebrating by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com.

- CrossFit Montgomery (CFMGM) will be taking a group to the Faction Games 2010 August 7-8.  David, Jennie, and Cody are registered to compete.  We are reserving our hotel rooms this week.  Let us know if you are interested in competing or being a spectator.  Beginners are welcomed to compete!  The Boneyard will be closed that weekend, which includes Friday evening classes and Saturday’s open gym, and Monday morning classes.  We will have WODs posted on our Web site on these days.  The WODs will be workouts that you can do at home.

- Congrats to Rich Froning, Jr. who is the 2nd Fittest Man on Earth and Michelle Kinney who is the 10th Fittest Woman on Earth!   Rich and Michelle were the top male and female winners of the South East Regional Qualifier.  They displayed impressive athleticism and sportsmanship this weekend at the 2010 CrossFit Games!  Articles and archived videos are available at the 2010 CrossFit Games Web site.

23:1 …  The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching).  That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements

- We completed the affiliation process with CrossFit Inc. this week and have changed our name from 41Fitness to CrossFit Montgomery.  We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement.  We will celebrate over the next month by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com starting with last Monday’s WOD, starting this Monday.

- CrossFit Montgomery (CM) will be taking a group to the Faction Games 2010 August 7-8.  David is registered and Jennie and Cody will be registering in the coming weeks.  We are reserving our hotel rooms this week.  Let us know if you are interested in competing or being a spectator.  The Boneyard will be closed that weekend which includes Friday evening classes and Saturday’s open gym.  We will have WODs posted on our Web site on these two days.  The WODs will be workouts that you can do at home.

- We will be taking a group to the Inaugural Disney Wine & Dine Half Marathon October 2.  If you are interested, let us know and try to register ASAP because registration is 85% full.

- The 2010 CrossFit Games are next weekend in Carson, California!  The Revolution Will Now Be Televised (On The Web) with over 30 hours of live HD coverage.  All members of CrossFit Montgomery are invited to attend our CrossFit Games Party at member Kelly’s house.  More information coming soon…

Weekly Announcements
Weekly announcements are usually posted on Sundays which are our Rest Days.  We email these announcements to those on our mailing list.  If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

- The Boneyard is now open for 5:00 and 5:30 a.m. classes on Mondays, Wednesdays, and Fridays.

- The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready soon.  We ordered extra shirts, so if you are interested in purchasing one, let us know.

- 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL. Let us know if you are interested in attending either of these events.

- The temps are reaching 100+ at The Boneyard. It’s critical to stay hydrated before and after your workout. The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion. The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Sundays are rest days at 41Fitness.  Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements
- Starting tomorrow The Boneyard will be open at 5:00 a.m. on Mondays, Wednesdays, and Fridays.

- The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready sometime this week.   We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

- 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.   Let us know if you are interested in attending either of these events as we are discussing accommodations this week.

- Tomorrow is the first day of summer and the temps are already reaching 100+ at The Boneyard.   It’s critical to stay hydrated before and after your workout.   The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion.  The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Recovery is just as important as training.  Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18.  We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

- The Alabama Department of Public Health is hosting Men’s Ten Awareness Event in recognition of Men’s Health Month on Tuesday, June 15 from 11 a.m. – 1 p.m.  Bring a lunch.  Get information.  Enjoy the activities.  Win a prize.  And don’t forget to wear something blue!  It’s Wear Blue Jeans Day.  Women are invited to attend!  41Fitness will be providing two door prizes for the event.  We hope to see you there!

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

Recovery is just as important as training.  Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18.  We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

- 41Fitness owner/trainer David Sumner attended the CrossFit Endurance Specialty Certification in Birmingham last weekend where he learned how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.  He will continue to share some running drills and stretches and strengthening exercises with us.

- Last weekend was the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, is sending 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  Congratulations to 41Fitness friend Christina Van Der Hulst who placed 6th overall.  Chrissy went from 27th place up to 26th and then 10th on Day 1.  She moved up to 6th place after the final two events.  View Final Results.  Visit http://vimeo.com/theboneyard to watch her in action.

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

- 41Fitness will be open from 9:00 a.m. to noon only tomorrow for Memorial Day.  Our regular schedule will resume Tuesday.

- 41Fitness owner/trainer David Sumner is attending the CrossFit Endurance Specialty Certification in Birmingham this weekend where he is learning how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.

- This weekend is the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, sends 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  Yesterday was Day 1.  41Fitness friend Christina Van Der Hulst placed 24th in the Squat Clean event, 27th in the AMRAP event, and 2nd in the Muscle-up/KB Snatch event.  She’s in 10th place overall going into Day 2.   View Live Results.  Wish her luck!  There are two more events.

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

- 41Fitness is currently collecting orders for tanks & short-sleeve tees.  Email us at 41Fitness@gmail.com if you are interested in ordering a shirt.  Please let us know which tank/shirt, design, color(s), and size you want to purchase.  The deadline for ordering shirts and for submitting payment is Wednesday, May 26.  Visit our Apparel page for more information.

- Next weekend is the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, sends 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  41Fitness friend Christina Van Der Hulst will be competing.  We are very proud of her and wish her the best of luck!

- 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

Recovery is just as important as training.  Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- 41Fitness attended the National Employee Health and Fitness Day at the State Capitol on Friday.  We enjoyed meeting and speaking to attendees and other vendors.

- The Montgomery Yellowhammers Rugby Club is hosting a crawfish boil benefiting the Gulf Coast Oil Spill today at Rock Bottom on Eastern Blvd. from 2:00 – 9:00 p.m.  For more information, visit their Facebook Event.

- 41Fitness is currently collecting orders for tanks and short-sleeve tees.  Email us at 41Fitness@gmail.com if you are interested in ordering a shirt.  Please let us know which tank/shirt, design, color(s), and size you want to purchase.  The deadline for ordering shirts and for submitting payment is Wednesday, May 26.  Visit our Apparel page for more information.

- Join 41Fitness at the Faction Games 2010 on Saturday & Sunday, August 7-8, 2010 at Shelby Farms in Memphis, TN.  Visit our Events page for more upcoming events, including the Warrior Dash, SouthEast Regional Qualifier for the 2010 Crossfit Games, and the CrossFit Games 2010.

Kelly has accepted a job as an audiologist at a non-profit agency in Tennessee.  Kelly and her husband, Josh will be moving sometime in May after Kelly graduates with her doctorate. David and I have enjoyed working with Kelly and Josh and will miss them.  They have been with 41Fitness from the beginning.   Kelly and Josh joined us at our free workouts in the park back in September and October before we were operating workouts at The Boneyard.  We have enjoyed Josh’s wisecracks and sense of humor.  We’ve seen positive changes in their appearance and performance over the past 6 months.  These changes are a result of their dedication and consistency.   We thank them for their support and wish them the best of luck.  We hope they keep in touch!

Liz, one of our military officers attending the Air and Space Basic Course (ASBC) will be going back home soon.  It’s been great to have fresh blood.  We have enjoyed her energy and passion.  We’re so glad she joined us during her stay and wish her the best of luck!   Hopefully our paths will cross again in the future.  We hope she too will keep in touch!

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.  If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- Yesterday was our last Spring Saturday Open House event.  We’d like to thank Donna, Sarah, Shelley, and George for joining us.

- We will be ordering Summer apparel in a few weeks.  Let us know if what clothing, e.g. short-sleeve tees, tank tops, shorts, you would be interesting in purchasing.

- 41Fitness is organizing a Coosa River adventure for next weekend.  We are watching the weather to determine if we’ll be paddling on Saturday or Sunday.  Whichever day we choose, we will be meeting in Wetumpka at 12:30 p.m.  We plan to make our reservations on Wednesday.  If you are interested in joining us, please let us know before noon on Wednesday.

Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Weekly Announcements

- Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.

- How many rounds of 7 KB Swings, 7 Burpees, and 7 Slam Balls can you do in 20 minutes? Seven people found out yesterday at the Boneyard during our Spring Saturday Open House event. Teams of two worked together – one member completing a round, while their partner gasped for air, counted, and cheered them on. We’d like to thank Jay and Brian H. for joining us.

- 41Fitness is hosting our LAST Spring Saturday event next Saturday on April 24 from 10 – noon. Join us for a free tour and a free workout. Spread the word.

- We will be ordering Summer apparel in a few weeks. Let us know if what clothing, e.g. short-sleeve tees, tank tops, shorts, you would be interesting in purchasing.

- We’d like to thank Sarah, Thomas, Clay, Leah, Christina, Scott, and Brian C. for joining us for our Spring Saturday event.  We hope you enjoyed the underground strength workout and we look forward to seeing you again.  41Fitness is hosting Spring Saturday events every Saturday in April.  Join us for a free tour and a free workout next Saturday, April 17.  And feel free to spread the word.

- Join 41Fitness at the 9th Annual Walk of Life on Saturday, April 17.  For more information, visit the Joy to Life Foundation Website.  Note:  The Boneyard will be open as usual from 9:00 a.m. until noon.

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

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.