The Aftermath
February 22, 2008 | 1 Comment
The Thursday morning crew did Fight Gone Bad and this is the aftermath. Check out Mike’s sweat angel that he appears to be conversing with in his post workout stupor.
Ralston took his FGB score from 252 to 303 in his first six weeks at Emergent Fitness. I am sure it will serve him well at his next MMA fight. More news about that soon.
This was John’s first FGB attempt and he scored a respectable 250 with a few modifications on the loads. Mike hit 230 this time around.
Good Stuff On The Web: Robb Wolf
February 20, 2008 | Leave a Comment
Robb is an expert in nutrition with strong backgrounds in both the academics and the application. He is also a CrossFit trainer and own CrossFit NorCal. Finally, he is a regular contributor to the Performance Menu.
Wednesday 080220
February 20, 2008 | 1 Comment
Clean 7×3 or “Helen” if you weren’t here yesterday and you need more work.
Tuesday 080219
February 20, 2008 | 1 Comment
“Helen”
3 rounds
Run 400m or Row 500m
21 Swings
12 Pull-ups
Mid-day Crew Did
4 rounds
Run 400m
10 Seesaw Press
Swing Lader 40-30-20-10
Monday 080218
February 20, 2008 | 1 Comment
Front Squat 7×3 or 10×1
4 Rounds:
500m Row
10 TGU (5L/5R)
Suffer on Saturday
February 18, 2008 | Leave a Comment
Aside from the 10:00 Saturday CrossFit Intro we have been holding a 9:00 free workout for the initiated. We have had a great crew each time with visitors from Denver and Greeley. If you are interested in the next one please let me know in advance that you are coming.
Friday 080215
February 18, 2008 | Leave a Comment
Everyone did some variation of:
6 Snatches Left
Overhead Carry
6 Snatches Right
Overhead Carry
6 Thrusters or Push-Press
Rack Carry
6 Thrusters or Push Press
Rack Carry
6 Deadlifts
Farmers Carry
6 Deadlifts
Farmers Carry
Thursday 080214
February 18, 2008 | Leave a Comment
“Fran”
21-15-9
Thruster, 95lb
Pull-up
Good Stuff On The Web: Modern Forager
February 13, 2008 | Leave a Comment
As many of you know I do a lot of self-study to improve my abilities as a coach and an athlete. Today I am starting a series of posts on websites worth reading from a fitness perspective. Modern Forager is relatively new to my list of daily reads but I am really digging it so far. Check it out for a week or read some of the back articles then post your opinion in the comments.
Rick, Jeff, and our newest member Brian row a 2k.
Wednesday 080213
February 13, 2008 | Leave a Comment
5 Ladders of KB Pressing Balance and Pull-ups
Wall ball shots 25 per minute for 6 minutes or as long as sustainable.
