Emergent Fitness

Strength Day: Go Heavy, Go Home!
Press 5-3-1-1-1
Front Squat 5-3-1-1-1
Back Squat 1-1-1

If you have been training with us for less than 3 months then do 5-3-3-3-3 and 3-3-3 on the squats.

There will be an information session on the new EmerFit Endurance program next Thursday at 7:30 PM.

We will explain the program, options, costs, and answer questions. If you are interested in the program but cannot attend please talk with Katie or Chris. We will also be posting more information to the web next week. The program officially starts February 5th.

Just try me.

Strength
No Strength Work Today

Game Day
3 rounds

• Run 400 Meters
• 20 KB Swings (24/16)
• Max Pull-Ups

Scale up: Go heavier on the KB and do either 10 kipping pull-ups or 10 pull-ups with added weight (25/15).

Record total time and total legit pull-ups. This is the Level 2 work capacity workout so expect trainers and coaches to take reps away if they aren’t chin-and-ear over and full hang at the bottom. Swings are Russian style (shoulder height).

Air Time

Strength
See The List, If you trained Monday and Tuesday then no strength work today.

Conditioning
Row or Run 5k

End Of Cycle & Future Level Testing

Okay, lets finally get those Level Boards filled in. We have put together some score sheets for each level (pdf). You’ll find printed copies at the gym. For this cycle you can fill out a form with your scores and we will compare it to our records. We reserve the right to request that you re-test if our records do not match yours.

Starting with the new cycle that begins next week we want you to record your scores on the day that you complete the test and have your coach or trainer initial your score.

In the near future we will start providing Scale Up options that are Level specific. We will also have periodic test days on Saturdays where you can get a bunch of tests completed in one day. Finally, starting next month we will publicly recognize athletes that reach a new Level and have level specific schwag.

Happy Birthday (1/23) to Jeff and Lyla May. She was born yesterday evening, 8 lbs. 13 oz. The whole family is healthy and well. Congrats to the Guthrie Family!

Tuesday

Strength
See the list.

Conditioning
12:00 Max Rounds:

• 15 Deadlifts (135/95)
• 15 Push Ups

Strength
A1. Turkish Get Up 1-1-1-1-1
A2. Pull-Up 3-3-3-3-3*

*If you can do more than 3 pull-ups without a band then add weight working up to a 3 rep max. If your working with a band then include a slow negative after each rep.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:

• Swings (24/16)
• Weighted Sit Up (35/25)

Introduction
This is our final week of this cycle. We will max out on the Turkish Getup and the Seated Press then take a break from both of those exercises. Due to weather forecast we will do our Game Day workout on Thursday and then do a “Go Heavy, Go Home” day on Friday. Next week we’ll start a new cycle.

Strength List

• A1. Turkish Get Up 1-1-1-1-1 A2. Pull-Up 3-3-3-3-3
• A1. Seated Press 1-1-1-1-1 A2. KB Bottom Up & Farmer Walk – Down & Back

Monday

Strength
A1. Turkish Get Up 1-1-1-1-1
A2. Pull-Up 3-3-3-3-3*

*If you can do more than 3 pull-ups without a band then add weight working up to a 3 rep max. If your working with a band then include a slow negative after each rep.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:

• Swings (24/16)
• Weighted Sit Up (35/25)

Tuesday

Strength
See the list.

Conditioning
12:00 Max Rounds:

• 15 Deadlifts (135/95)
• 15 Push Ups

Wednesday

Strength
See The List, If you trained Monday and Tuesday then no strength work today.

Conditioning
Row or Run 5k

Thursday

Strength
No Strength Work Today

3 rounds

• Run 400 Meters
• 20 KB Swings (24/16)
• Max Pull-Ups

Scale up: Go heavier on the KB and do either 10 kipping pull-ups or 10 pull-ups with added weight (25/15).

Friday

Strength Day
Press 5-3-1-1-1
Front Squat 5-3-1-1-1
Back Squat 1-1-1

If you have been training with us for less than 3 months then do 5-3-3-3-3 and 3-3-3 on the squats.

Tracy’s 300 pound deadlift, a personal record!

“Nicole”

20:00 max rounds

• Run 400 meters
• Max Reps Pull-Ups

Coming Soon: EmerFit Endurance

Our 2012 EmerFit Endurance program will begin Monday February 6th. The program will have 3 main options:

• First Time Half or Full Marathoner
• Obstacle Course Competitor (e.g. Warrior Dash)
• Weekly General Endurance Workouts and Weekend Runs

The program will be led by EmerFit Trainer Katie Lyman and Coach Chris Brown. We will provide event specific training programs, seminars, coaching, and more. The general program and Saturday runs will also provide some endurance options for athletes who are not training for a specific race or event.

More details will be released next week on the regular EmerFit blog and the new EmerFit Endurance website. You can see our proposed race series for the Marathon and O-Course programs here.

If you are interested in training for a half-marathon, full marathon, or races like the Tough Mudder then post a comment here or contact Chris or Katie.

If you are already an experienced runner looking to improve your performance using smart cross-training and strength training please contact Katie or Chris. We are looking for some 2012 Endurance Lab Rats to help us build our 2013 Intermediate Marathon, Ultra, Triathlon, and Adventure Race programs.

Jobe going heavy.

Strength
See The List

Conditioning
7 rounds

• 7 Back Squats (135/95)
• 7 Burpee Box Jumps 20″

Scale up: Use your bodyweight for the back squat.

Recipe

Classy Thai Chicken

We haven’t posted a recipe in a while and with the Whole 30 Challenge happening now is as good a time as ever. This one is an adaptation of a recipe from “Gourmet Nutrition” by John Berardi. The original recipe is tasty but it has cheese (white cheddar) and soy (shiro miso paste) which makes it non-Whole 30. Plus, for some reason that particular cookbook uses odd weights for the basic ingredients. For example, this particular recipe calls for 1 pound 2 oz. of chicken.

1 cup Cocunut Milk
1 lb. Boneless Skinless Chicken Breast (1-inch cubed)
1 Red Pepper (large diced)
1 Onion (large diced)
3 Cloves Garlic (minced)
1 Tbsp Curry Powder
1/2 tsp Cumin
2-3 Tbsp Thai Seasoning (I use Spice Hunter Thai Seasoning Blend)
1 can Unsweeted Sliced Peaches (or slice fresh peach)
1.5 cup Broccoli Florets
1 cup Asparagus (cut into 1 inch pieces)

Preheat the oven to 400 degrees. Whisk the Thai Seasoning in coconut milk. Saute the chicken in olive oil until lightly browned. Spread the chicken in a single layer in a casserole dish. Add more oil to frying pan and saute onion, garlic, and red pepper. When vegetables have softened (about 5 minutes) stir in curry and cumin. Add broccoli, asparagus, and coconut spice mixture. Stir until warmed throughout then spread over chicken. Top with peaches and bake for 20 minutes.

This is one “paleo” meal that freezes and reheats pretty well. If you aren’t full-paleo and need more calories it goes well with rice.

Yay, warm up!

Strength
See The List

Conditioning
One minute on…one minute off…for 10 minutes:

• Swing-Swing-Squat (24/16)

Scale Up: (32/24)

Matt instructs some of the EmerFit Teens on rope climb technique.

Strength
See the list.

Conditioning
Tabata Ball Slam
Rest 1:00
Tabata Sit Ups
Rest 1:00
Tabata Tuck Jump

Option: If a partner is available do partner tabata med ball sit-ups instead of regular sit-ups.