Monday 080901
August 31, 2008 | Leave a Comment
Run 400m
50 Thrusters, 45 lbs.
Run 400m
50 Burpees
Run 400m
50 Hang Squat Clean, 45 lbs.
Run 400m
Find Chris and Jeff.
Friday 080829
August 29, 2008 | 1 Comment
“Fran”
21-15-9
Thrusters 95#
Pull-ups
Todays Burpee count is at 15
Jenni dishing out her daily burpees.
Thursday 080828
August 28, 2008 | Leave a Comment
“Tabata something else”
20 sec work then 10 sec rest a total of 8 times for each exercise with a min rest in changing exercises. Each exercise will last 4 min. Your score is total number of reps of all 4 exercises.
Pull-ups
Push-ups
Sit-ups
Squats
Todays burpee count sits at 14
Check out this Post on the top 5 reason CrossFit works from CrossFit Metro… “Why Crossfit”?
Then read this article on Ultra-Marathoner Dean Karnazes and his diet habits… from Dr. Micheal R. Eades author of Protein Power and the Proien Power web site.
Conner looks like he is ready to roll on down the parking lot…
Wednesday 080827
August 27, 2008 | Leave a Comment
Push Press 5,5,5,5,5
Deadlift 7,7,7,7,7,7,7
…and of course don’t for get your 13 burpees
For all the CrossFitting swimmers out there, check out this article in the New York Times on how to master the dolphin kick, ” ‘Be Like Aqua Man ” by Vicki Vila
Tuesday 080826
August 26, 2008 | 1 Comment
5 Rounds for time:
100 ft lunges ( across the room and back)
25 push-ups
Burpee count today is up to 12, you can buy into the challenge now with 78 burpees if you want in on this action.
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In switching my diet over to a Zone/ Paleo style, my biggest issue was breakfast. We all know we need to eat it, “It’s the most important meal of the day,” so we’ve been told…yah but that 10 extra min of sleep feels so good! Breakfast food for me, and I’m assuming I’m not alone, has been very carbohydrate heavy, cereal, pancakes, syrup, and my favorite toast with raspberry jam. Here are a few quick zone/ paleo breakfast suggestion that will help you start your day off feeling good.
Primal Breakfast Suggestions for People on the Go
Via Marks Daily Apple
Monday 080825
August 25, 2008 | Leave a Comment
“Kelly”
5 rounds:
400m run
30 Box jumps
30 wall ball 20#
For all those wanting to get in on the Fight Gone Bad III fundraiser coming up Sept. 27th here is the info:
- To participate: click on FGB III and select to register as part of a team. We are listed as Emerfit near the bottom of the list.
- To donate to one of our athletes on the team: click Donate and type in the persons name and select team Emerfit.
- If you are unfamiliar with the Fight gone bad, here is a quick explanation:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
The kids working hard on their own wod after Saturdays CrossFit Total:
3 rounds of:
15 pvc thrusters
10 burpees
5 squats
Saturday 080823
August 23, 2008 | 2 Comments
CROSSFIT TOTAL
Thanks to everyone who came out for a great event! Please send any feedback to Chris or share it with the trainers when you’re in class. Next time we will speed up the squat portion of the event. Thanks for your patience during our first attempt at getting this many people through the total. Results below and they’ll be added to the records page soon.
EmerFit Athletes
Seth 925
Eric L. 820
Mike E. 735
Arlen 660
John R 640
Chris M. 630
Nick K. 550
Ayn 500
Cody 435 (No Deadlift)
Tracee 345
Jenni 290
Guests
Sam 1,105
Travis 885
Fuzzy 640
Dan P. 575
Crystal 470
Friday 080822
August 22, 2008 | Leave a Comment
“Annie”
50-40-30-20-10 reps of
- Double Unders
- Sit-ups
More Events For Saturday:We have received lots of questions from those of you that are new to EmerFit about participating in tomorrow’s Total. We have two options for you. One, show up at 9:30 and participate in the Total. We will help you select your weights to keep you safe and you will get to watch everyone lift. Or show up whenever you want to watch the Total and at 11:00 A.M. we will run a workout for those not participating in the total.
In addition, we have heard from a few of you that you are planning to bring your kids. So we will also do a kids only workout at approximately 11:15 A.M.
Thursday 080821
August 21, 2008 | 5 Comments
Run 5k
Today’s burpee count is 7.
Rules and info on Saturday’s CrossFit Total have been updated see this post.
Mike E. a year ago before we had a gym.
Wednesday 080820
August 20, 2008 | 3 Comments
“Micheal”
3 rounds for time:
Run 800m
50 sit ups
50 back exts
Don’t forget your 6 burpees!
