Tuesday 080819
August 19, 2008 | Comments Off
5 Rounds for time:
21 SDHP 95# (Sumo deadlift high pull)
21 Dips
Andrei Aramnau of Belarus has broken 3 world records in weight lifting. Here he is at the Beijing Olympics… the 20 year old completed a 200Kg Snatch, and 236Kg Clean and Jerk
All photos from the Beijing 2008 Olympic Games Website
Click the photo for more Olympic weight lifting
Monday 080818
August 18, 2008 | Comments Off
“Josh”
95 lb. Overhead Squat, 21 reps
42 Pull-ups
95 lb. Overhead Squat, 15 reps
30 Pull-ups
95 lb. Overhead Squat, 9 reps
18 Pull-ups
Saturday 080816
August 16, 2008 | Comments Off
Suffer on Saturday
10 Minutes Max Rounds
- 10 Dumbbell Thrusters
- 10 Lunges (5 L/R) 1 DB Overhead
Rest 3 Minutes
10 Minutes Max Rounds
- 10 Dumbbell Snatches (5 L/R)
- 10 ft Bear Crawl with Dumbbells
- 10 Push-ups
- 10 ft Bear Crawl with Dumbbells
Friday 080815
August 15, 2008 | Comments Off
Tomorrow’s Suffer on Saturday moved to the gym due to expected rain. See you at 9:00 A.M.
“Helen”
3 rounds for time:
- Run 400m
- 21 KB Swings, 1.5 pood
- 12 Pull-ups
In this morning’s 7:30 class there was more handstand practice and Mike E. recommended we all check out some of the tutorials over at Beast Skills. I second that recommendation.
You Gotta Get Up To Get Down
Below is a nice example of the top of a dumbbell clean. Some of us struggle to get full triple extension at the top of the clean. Nick could get a tiny bit more hip extension with a slight lean back at the shoulders but his position here is pretty good. You can also get a good visual of the upward momentum by looking at the movement of Nick’s t-shirt. At this point he is already on his way down to the squat where he’ll receive the dumbbells. Nick gets bonus points for use of his tongue in the dumbbell clean.
Thursday 080814
August 14, 2008 | Comments Off
21, 15, 9
Dumbell Clean and Jerk
Ring Dips
Are you guys ready for the burpee challenge starting tomorrow? Time to get your burpee on!!
Wednesday 080813
August 13, 2008 | Comments Off
5 rounds for time
- 25 Wall Ball Shots
- 30 Pull-ups
Check out the free CrossFit Journal article “Functionality and Wall Ball” for some great info on good wall ball form, wall ball metrics, and how we use moves like wall ball shots to build a broad, general, inclusive and functional fitness program.
New member, Nick L., does KB Deadlifts during a CrossFit Elements class. Remember our summer special of a free month for bringing in a new member who signs up for more than one month ends on Labor Day. We will have some new fall specials to encourage you to bring in your friends starting mid-September.
CrossFit Total Saturday August 23rd
August 12, 2008 | 1 Comment
Schedule
9:00-10:00 Rule Explanation, Weigh-In and Warm-Up
10:00-12:00 Lifting
12:00 BBQ
Spectators are welcome at any time during the event and for the BBQ. We will provide burgers, chips, some veggies, ice tea, and water. Feel free to bring a salad, side, or desert. Since its a party and Saturday is cheat day for many of you do not worry about it being Zone friendly.
Lifters: We suggest you plant to take Friday off from working out.
Rules You Need To Know:
- Please arrive no later than 9:30 A.M. if you plan to compete.
- You must wear shorts for the press and the squat so we can judge good form. You may wear pants for the deadlift.
- Please know what weight you want on the bar for your first attempt in each lift. For advice on choosing your weights see the CF Total article from the CrossFit Journal. or ask an EmerFit trainer
- We will perform the lifts in the following order: Squat, Press, Deadlift. You will have 5-10 minutes between your 3 attempts in each lift. Form requirements will be explained in detail at the event.
100-Day Burpee Challenge Starts Friday!
August 12, 2008 | 2 Comments
Last Thursday some of you may have seen Eric’s suggestion that we do our own 100-Day Burpee Challenge like CrossFit Santa Cruz is doing. So lets do it! And lets start Friday!
Here is the deal: Starting this Friday anyone who wants to participate will do one burpee. Then each day you will increase the number of burpees by one which means you will do 100 burpees on November 22nd. In total we will do 5,050 burpees in 100 days. For once by “we” I mean you and me (and the other EmerFit trainers). We will follow the rules as described by CrossFit Santa Cruz. We will use Coach Burgener’s burpee style which might be a bit different than what you are used to, see CFSC’s pictorial for details. Note that you are allowed to break up your burpees throughout the day or do them in one set.
You might consider doing 100 burpees for time before Friday so you have something to compare to on November 22nd but make sure you follow the standards.
Prizes! Prizes! Prizes! We will leave it up to you to track your improvement on burpees for time. However, we will award prizes to the 3 people judged to have completed some of their burpees in the most unique locations. The rules are as follows:
- You must submit a photo of yourself doing a burpee in a unique location. You may submit photos from up to 3 different locations.
- In the photo your face must clearly be visible and in focus.
- In the photo you must be using proper Burgener burpee form. See CrossFit Santa Cruz pictorial.
- We must easily be able to verify your location based on the landmarks, signs, people, or other objects in the photo.
- You accept all responsibility for your burpee actions. If you are found to be trespassing or breaking any other laws in pursuit of the ultimate burpee photo you will be disqualified from this contest.
- You are encouraged to wear an EmerFit or a CrossFit t-shirt your photos.
Tuesday 080812
August 12, 2008 | Comments Off
Overhead squat
3,3,3,3,3
Front squat
2,2,2,2,2
Back Squat
1,1,1,1,1
Congratulations to the U.S. Mens gymnastics team for taking home the Bronze metal, they did an amazing job. Womens gymnastics is tonight. Good Luck U.S. team!!
Saturdays work out was “Deck of Death” great job everyone!
Monday 080811
August 11, 2008 | Comments Off
Press 5×1
Push Press 5×3
Push Jerk 5×5
Check out Chen Xiexia’s 95kg snatch and 117kg clean and jerk from this weekend’s Olympic events. Xiexia lifted in the 48kg weight class so she was snatching twice her body weight. Her snatch and her total were world records and scored her the gold medal for her weight class.
