Tuesday 080930
September 30, 2008 | 1 Comment
4 x 400 meter sprints. Rest 2:00 between sprints.
8 rounds 30 seconds of 50 foot shuttle sprint followed by 30 seconds of rest.
60 Seconds Partner Med Ball Sit-ups. Losing team does a time max hang on the pull-up bar.
Need more recipe ideas? Consider the Performance Menu and their “Cooking for Health” cookbook. I am also a fan of Gourmet Nutrition but the recipes need tweaking to make them Zone friendly.
EmerFit member Doug S. and his buddy climb an ice route on Mount Meeker (one peak over from Long’s Peak). Doug says this route is only climbable about once a decade when weather conditions and the suns position in the sky are just right.
Monday 080929
September 29, 2008 | Leave a Comment
“Chelsea”
Every minute on the minute for 30 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
If you fall off the pace continue for the remaining time and record both the total rounds on the minute and remaining rounds.
Fight Gone Bad results are below!
Fight Gone Bad III Results
September 29, 2008 | 9 Comments
A huge thank you to all our FGB III participants, donors, and volunteers. It is an honor knowing all of you and I had a great time on Saturday. I hope you did too.
Arlen was our fund raising winner with $760 and he won an iPod touch. It was a close race between Arlen and Nick K. for top fund raiser. Thanks to both of you and all our other fund raisers. Scores are below and here are a few other facts about the event.
Participating Athletes: 19
EmerFit Donations: $4,340.00
Total Donations: $538,631.00
Pictures Taken: over 1,500 (Thanks to Clinton Sander for the photography.)
Video Taken: approx. 90 minutes (Thanks to Travis for all the interviews and workout footage.)
We will have video and more photos available soon!
EmerFit Athletes:
Aaron 246
A.J. 214
Arlen 181
Ayn 236
Chris M 233
Desiree 266
Diego 206
Julie 238
Katie 245
Mike E 291
Nick K 260
Rick 285
Tracee 223
Tyrell 274
Coaches:
Travis 343
Jeff 301
Chris 271
Crystal 245
Saturday 080927
September 26, 2008 | Leave a Comment
“Fight Gone Bad III”
Agenda
10:00 A.M. Sign-in and Warm-up
10:20 A.M. Heat Assignments and Movement Review
10:30 A.M. 1st Heat
11:00 A.M. 2nd Heat
11:30 A.M. 3rd Heat
12:00 P.M. 4th Heat (if needed)
Food, awards and socializing until approximately 2:00 P.M. Remember to bring a Zone friendly side if you’d like to share. Emerfit will provide water, tea, some veggies, some meat, cheese and nuts.
Please note that the fund-raising deadline was extended by the Prostate Cancer Foundation until Sunday and donations by check take time to tally so we may not award prizes until next week. We will make an announcement at the beginning of the event one way or another.
Family and friends are welcome!
Friday 080926
September 26, 2008 | 6 Comments
9 Rounds
- 3 Barbell Complexes of Deadlift, Hang Power Clean, Front Squat, Push Jerk
- 5 Burpees
Go light on the barbell load if you are doing fight gone bad tomorrow. Sixty-five pounds should be sufficient for some good metcon.
Do you have burpee debt? It is not to late to pay it off. Even if you’re behind by more than 500 burpees like A.J. 10 extra burpees a day will pay it off. If you go too much longer without a plan to pay it off you probably won’t make it. Leave a comment if you are still in on the 100 Day Burpee Challenge and tell was what kind of debt your managing.
Thursday 080925
September 25, 2008 | Leave a Comment
4 rounds
- Row 500m
- Run 400m
36 more hours of fundraising! Lets break $3500!
In 2007 CrossFit Fort Collins (aka EmerFit) raised a few hundred dollars for FGB II, had two participants and we traveled down to CrossFit Front Range to be part of their event. This year we are hosting our own event, we will raise more than $3,000, we will give away an iPod to our biggest fundraiser, and we will have 20 people participate.
Next year we will shoot for 100 participants, $10k raised, and corporate sponsors. I think its possible, don’t you? Check out what they have done down in Austin in the video below (Hat tip to The Biz).
Wednesday 080924
September 24, 2008 | 1 Comment
“Barbara”
5 rounds for time with 3 minutes of rest between rounds:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Ayn does a burpees as the leaves change.
Tuesday 080922
September 23, 2008 | 1 Comment
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Your own blog can serve as a great food log in a digital format. Kyle has set one up and is striving to keep it (both the blog and his diet) as simple as possible.
Our old friend Dennis Marshall wrote in to point out that today’s crossfit.com workout was my 15th workout of the day back in October 2005. I plan to do the workout again today and compare my time. I’m shooting for less that 15 minutes. I will post my time to the comments but here is what I wrote back in ‘05:
Maybe the slowest time so far. 25:46 as prescribed albeit broken. Loved the shoveling.
15th day of Crossfit!
Comment #61 - Posted by: Chris Brown at October 3, 2005 10:39 AM
50 Things That Make Our Gym Better Than Yours
I am working on a list of things that make our gym better that the normal globo-gym. I’ll be posting all of them eventually. Got any suggestions? What do you think makes us better? Here is one I came up with:
We Celebrate!
“The more you praise and celebrate your life, the more there is in life to celebrate.”
-Oprah Winfrey
When was the last time you did something really hard, gave it your all, and received a standing ovation? If you are like me that does not happen very often. At my last job I cannot remember a time when I sent a particularly poignant email and received applause from my cube mates. How about at your old gym? Ever finish a set of leg extensions to cheers from everyone else in the gym? Did they loudly count your final reps?
High fives, fist bumps, slaps on the back, cheers, applause and even the occasional “my momma can lift more that that” trash talk. I think these are all things we can use more of in life. This sort of thing happens nearly every day and every class at EmerFit. I think it is one of the things that most shocks our new athletes. Being new they are often the last ones gutting through their first workout only to find 10 sweaty people cheering them on.
Celebrate your hard work with friends who appreciate what you just accomplished.
Danielle does yoga in Utah.
Monday 080922
September 22, 2008 | Leave a Comment
18-15-12:
- Row for Calories
- Kettlebell Swing
- Sumo Deadlift High-Pull, 75 lb
- Burpees
- Wall Ball, 20 lb ball
- Thruster, 75 lb
Jenni sent in a link to “The 20 Worst Foods” at American restaurants.
Where are your burpee photos? We are on day 39 of the Burpee Challenge and day 1 of the Zone Challenge.
Remember Evka from the noon and 5:30 classes? She had a beautiful wedding on Friday. Below is a photo of her father walking her in to the ceremony.
Zone Challenge Ideas
September 19, 2008 | 1 Comment
For all those about to dive into 6 weeks of Zone/ Paleo challenge… here are a few links to check out for ideas or just interesting reads…
CFSCC presents: EAT THIS! the folks at CrossFit Santa Cruz Central have put together this blog with all kinds of zone style meals.
Robb Wolf from CrossFit Norcal is CrossFit’s nutrition expert.. He runs the nutrition cert and has lots to say about Zone/ paleo diets check out his blog.
Of course the Official Zone website
Modern Forager is a great site for paleo style nutrition articles.
Mark’s Daily Apple, another great site about primal or paleo diet and lifestyle.
Naomi’s blog “My Paleo kitchen” is a great for food ideas…
pic from CFSCC Eat This!
