41Fitness

2010-03-10 UGS

41Fitness — Wed, 10 Mar 2010 03:45:32 +0000

Five Rounds
1a. 1-3 Rope Climbs
1b. 3-5 Handstand Pushups

Four Rounds
2a. 5 Hang Cleans
2b. 10 Ring Dips

Three Rounds
3a. 6-10 Alternating Press
3b. 6-10 Double KB Rows

2010-03-10 WOD

41Fitness — Wed, 10 Mar 2010 03:41:52 +0000

Four Rounds of Intervals:
(60/30, 40/20, 30/15, 20/10)
- Burpees
- Mountain Climbers
- Situps

2010-03-09 Strength

41Fitness — Tue, 09 Mar 2010 02:44:30 +0000

Upper Body Max Effort
1. 1RM Reps Floor Press
2. 5 x 5 Reps Weighted Pullup
3. 5 x 5 Reps Handstand Pushup

2010-03-09 WOD

41Fitness — Tue, 09 Mar 2010 02:41:27 +0000

3 Rounds
- 20 Double Unders
- 20 Wall Balls
- 20 Box Jumps
- 20 KB Swings

2010-03-08 WOD

41Fitness — Mon, 08 Mar 2010 03:13:11 +0000

Deadlift
5 Sets

Row
2K

2010-03-08 Strength

41Fitness — Mon, 08 Mar 2010 03:05:23 +0000

Lower Body – Max Effort
1. 1RM Reps Zercher Squat
2. 5 x 3 Reps Romanian Deadlift
3. 5 x 5 Reps Glute Ham Raises
4. 5 x 10 Reps GHD Situps

2010-03-08 UGS

41Fitness — Mon, 08 Mar 2010 03:00:05 +0000

Four Rounds
1a. 10 Double KB Front Squat
1b. Suicide Run

Four Rounds
2a. 5 (Tire Flips + 5 Tire Jumps)

Three Rounds
3a. 100′ Heavy Tire Drag

Four Rounds
4a. 10 Tread Chops
4b. 10 Knees to Elbows

2010-03-07 Rest Day

41Fitness — Mon, 08 Mar 2010 02:30:15 +0000

Rest day…..hmmm…it definitely was NOT a rest day for Christina and David…

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.

2010-03-06 CrossFit Sectional

41Fitness — Fri, 05 Mar 2010 04:31:35 +0000

41Fitness will be attending the Alabama / Mississippi / Tennessee Sectional for the 2010 CrossFit Games this weekend. 41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst will be competing to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games. Wish them luck!

Note: The Boneyard will be closed Friday night and Saturday. We will resume our regular schedule on Monday. Below are a few WODs that you can do at home. Post your times and feedback in comments.

5 Rounds for time:
- 20 Pushups
- 30 Situps
- 40 Air Squats

This is a good workout for our beginners. To scale the WOD, reduce the number of reps for each movement by half (10-15-20).

For Time:
- 20 Situps
- 20 Walking Lunges (each leg)
- 20 Situps
- 20 Burpees
- 20 Situps

And for those of you who have access to a jump rope…

3 Rounds for time:
- 50 Double-Unders (150 Singles)
- 75 Air Squats

2010-03-05 WOD

41Fitness — Fri, 05 Mar 2010 02:05:49 +0000

3 Rounds for time:
- 25m Sprint (50m total)
- 10 Burpees
- 7 Ground-to-Shoulder – 155#/105#

This is first WOD for the 2010 CrossFit Games AL/MS/TN Sectional, which 41Fitness will be attending this weekend. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst will experience this weekend as they compete to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games. Wish them luck!

2010-03-05 Strength

41Fitness — Fri, 05 Mar 2010 00:00:41 +0000

Lower Body – Dynamic Effort
1. 10 x 2 Reps Box Squats @ 50% Max Squat
2. 5 x 5 Reps OH Squat
3. 5 x 10 Weighted Hip Extensions

2010-03-05 UGS

41Fitness — Fri, 05 Mar 2010 00:00:06 +0000

Four Rounds
1a. 6-10 Ring Pushups
1b. 6-10 Pipe Pullups

Five Rounds
2a. 5 KB Snatch & Press
2b. 10 KB Rows

Four Rounds
3a. 10 Sandbag Squats
3b. 15 KB Swings

50 Weighted Situps

2010-03-04 WOD

41Fitness — Thu, 04 Mar 2010 03:07:16 +0000

For time:
- 500m Row
- 50 KB Swing
- 400m Row
- 40 Air Squats
- 300m Row
- 30 Wall Ball
- 200m Row
- 20 Box Jumps

2010-03-04 Strength

41Fitness — Thu, 04 Mar 2010 00:00:45 +0000

Upper Body – Dynamic Effort
1. 8 x 3 Floor Presses @ 50%
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Toes to Bar

2010-03-03 UGS

41Fitness — Wed, 03 Mar 2010 00:00:03 +0000

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

2010-03-02 Strength

41Fitness — Tue, 02 Mar 2010 00:00:34 +0000

Upper Body – Max Effort

1. 1RM Press

2. 5 x 5 Barbell Rows

3. 5 x 10 Ring Dips

Upper Body – Max Effort
1. 1RM Press
2. 5 x 5 Barbell Rows
3. 5 x 10 Ring Dips