Thursday 080717
July 17, 2008 | Comments Off
“Cindy”
20 Minutes Max Rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
It is time to start preparing for the 2009 CrossFit Games! Will you make the trek to Aromas for 4th of July weekend with the EmerFit crew? Start thinking about it now. We might just have some incentives for those that choose to represent. Stay tuned!
Photo Courtesy of CrossFit Games
Wednesday 080716
July 16, 2008 | Comments Off
Push Press Practice 3-3-3-3-3
“Short Michael”
2 rounds
- Run 800m
- 50 Sit-ups
- 50 PVC Good Mornings (sub for hip extensions)
Go see our own Ralston Baker fight! Ralston is fighting at Battle Under The Stars on August 2nd. Ralston will fight Justin Gaethje, a wrestler from Arizona. If you plan to attend the event let Chris know and maybe Ralston will have his own EmerFit cheering section.
The women are coming! We had 4 women and one man in our early morning class. Ladies, bring your friends. For some womanly advice on getting strong check out Krista’s StumpBlog and website. Krista is always good for some inspiration and humor. Or read From Losing To Lifting the story of one woman’s path to heavy lifting (hat tip to the Black Box Blog).
Did you know that CrossFit is a matriarchy at its highest levels? As Coach Glassman, CrossFit Founder, said in comment #419 back in February:
Women largely run this company. Lauren Glassman, Lynne Pitts, Nicole Carroll, Deana Dinel, and Carrie Klumpar are responsible for the overwhelming majority of the business management and decisions that are CrossFit. This is damned near a matriarchy. CrossFit has three operating divisions: content, training/seminars, and affiliates. A female heads each. (As a cultural note, the “Nasty Girls” video was conceived, programmed, videoed, and edited by Lauren with no outside involvement at any level. Lauren commissioned the Allison videos.)
Tuesday
July 15, 2008 | Comments Off
“Kelly”
5 Rounds for time:
30 Box Jumps
30 Wall ball Shots
Run 400m
box jump clip from again faster..
Last nights p.m. class working on the snatch.
Monday
July 14, 2008 | Comments Off
3 Rounds for Time:
21 Snatch 95#
21 pull ups
His whole body moves up in succession, notice the full extension of his hips, and the elbows are high and out side as be begins to pull himself under the bar.
image from Mikes Gym
Friday
July 11, 2008 | 1 Comment
REMINDER: NO SATURDAY WORKOUT THIS WEEK
Overhead Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
3 Minute Ball Slam Test
Today we overhead squat and front squat after a hard week of pull-ups, running, and squatting. For some of you this will the beginning of your practice with these primary movements that form the basis of the snatch and the clean, respectively. For others today will be a day to go heavy. Your long term goals should include bodyweight and more on both these lifts.
Below is a photo of Simon doing a 1-rep bodyweight overhead squat. Simon did this after finishing the workout when he casually walked over and said “I think I can do body weight.” Simon later related the story of how he spent weeks, if not months, practicing his overhead squat with PVC and light bars last year. The flexibility and body control that comes with that sort of practice is what makes a feat like this possible. As a CrossFitter you should never underestimate the value of practice. Personal records are fun but they are paid for with patient practice.
Remember what life was like before CrossFit?
Thursday
July 10, 2008 | Comments Off
Run or Row a 5K
Compare to score from July 1st.
Cheak out this Video on the deadlift from againfaster.com
Then read this article on the deadlift from Modern Forager … One Lift to Rule them all…
Wednesday
July 9, 2008 | Comments Off
“Lynn”
5 Rounds max reps:
body weight bench press
pull-ups
Can your kids CrossFit? Check out Kallista, 14 years old, competed at the CrossFit games this year.
Kallista Interview [wmv] [mov]
Tuesday
July 8, 2008 | Comments Off
“Helen”
3 Rounds For Time:
400m run
21 KB swings
12 pull-ups
Simòn getting the swings done in Helen this morning.
Monday
July 7, 2008 | 2 Comments
For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups
We hope everyone had a nice holiday weekend. Thanks to everyone who came out to the park Saturday for a little tree ball, box jump, and burpee fun.
Need something to browse as a Monday distraction? Check out Mark’s Daily Apple.
Thursday
July 3, 2008 | 1 Comment
5 Rounds for time:
30 DB Snatches- 15 each arm
Run 400meters
Emerfit will be closed tomorrow for the 4th so… Have a Safe and Happy Independence Day everyone!
We will still have our usual 9am City Park workout Saturdays morning, open to anyone so feel free to bring a friend. We meet on the east corner off the park just off Jackson and Mulberry.
