Record Keeping
January 30, 2008 | 1 Comment
As many of you have noticed things are growing and evolving here at Emergent Fitness. This Monday we set a record with 16 people in for classes throughout the day. With this increase its becoming more difficult for me to track your daily results in a useful manner. Many of you were already recording all your scores in your personal journals and I commend you for that effort. A journal is essential for sustained self-improvement.
I will now be encouraging you all to record your results in your own journals. You are welcome to leave your journals at the gym and if you do not have a suitable notebook I will give you one. Over the next few days I will give some tips during class on the format of your journals and things to record.
Finally, I am building several new tools for us to use to track the bigger milestones of our ever improving fitness community. Stay tuned!
Tuesday 080129 Evening Class
January 29, 2008 | 1 Comment
Alternate 5×3 Bench Press and Weighted Pull-ups
For 20 minutes rotate through
- 3 Trips Tire Drag
- KB Swings
- DB Cleans
- Rest
Tuesday 080129 Morning Classes
January 29, 2008 | 2 Comments
3×5 Alternated Bench Press and Back Squat
7 rounds
10 DB Cleans
20 KB Swings
Tuesday 080128 All Classes
January 29, 2008 | Leave a Comment
Alternate 3×5
Back Squat
Bench Press
7 rounds for time:
10 DB Cleans
20 KB Swings
The 7:30 A.M. Class.
Monday 080128 All Classes
January 28, 2008 | 3 Comments
3×5 Alternate back squat and press.
3 rounds for time:
- Row 500m OR 30 swings
- Deadlift X 15 (BW is the ideal load)
- Box Jump X 20
Saturday 080126 CrossFit
January 28, 2008 | 1 Comment
4 rounds with a partner:
Partner 1:
200m Run carrying 20lb ball on shoulder
15 ball slams
200m Run with ball
Partner 2:
KB Snatches
When runner returns both partners do 15 push-up and switch.
Friday 080125 All Classes
January 28, 2008 | Leave a Comment
3-5 Rounds
Swing, Clean, Snatch, Overhead Squat 5L/R
10 Wood Chops
Swing, Clean, Snatch, Overhead Lunge 5L/R
10 Side Stepping Swings
2 Minutes of Rest
Thursday 080124 CrossFit
January 24, 2008 | 3 Comments
Practice: Pistols and Turkish Get-ups
Row 800m
9 Cleans
Row 600m
15 Cleans
Row 400m
21 Cleans
Reduce the load on the cleans for each set.
Summer will return, someday.
Wednesday 080123 Kettlebells
January 24, 2008 | Leave a Comment
Row 500m
5 TGUs on each side
3 rounds
6 Bent Over Rows
6 Push-ups
18 Swings
3 rounds
6 Hanging Leg Raises
6 Windmills (3L/R)
18 Swings
3 rounds
6 Jumping Squats
6 Push Presses
18 Swings
Wednesday 080123 CrossFit
January 23, 2008 | 2 Comments
Press 5 5 5
Push Press 3 3
20 minutes, max rounds:
- 65lb Thrusters
- 10 Pull-ups
