Friday 080919
September 19, 2008 | Comments Off
Row 1000m
5 Rounds for time:
~5 Deadlift
~10 Burpees
Weight for the deadlifts;
Men- Beginner #215, Intermediate #245, Advanced #275
Women- Beginner #135, Intermediate #155, Advanced #185
Today is the weigh-in for the Zone challenge, we will record weight and circumference measurements today and then again on or near Halloween Oct. 31st.
It Starts officially on Monday but if you want to get a couple extra days in… go for it.
“A New, Rather Long Analysis of the Deadlift” By Mark Rippetoe From the CrossFit Journal
Thursday 090918
September 18, 2008 | Comments Off
The Zone Challenge weigh-in and benchmark WOD is planned for tomorrow. Let us know if you need a makeup time or want to do it today instead.
“Nicole”
20 minutes max rounds:
- Run 400m
- Max Pull-ups
If you cannot do 10 nonstop pull-ups then do 20 pull-ups each round with breaks if necessary. If possible do them without assistance or with a band. Try not to jump.
Nitpicking the Burpee
The Zone Challenge benchmark will include burpees and many of you are doing the 100-Day Burpee challenge so lets talk about burpee form again. It seem that this discussion gets interesting when we start looking at how to go fast but when it comes down to it the same rules we started with and borrowed from Santa Cruz apply at all speeds. The only minor adjustment I see as valid at high speed is the proximity of the hands to the feet in the intermediate tuck position. More on that later.
Some of you pointed out in that some of the competitors in last week’s YouTube video of the Games were not getting to vertical and you were right.
I’m not sure how things played out at the Games but for our uses at the top of the burpee you must clap, you must be airborne, your hip must be open, your entire body must be vertical, and we must be able to see at least a portion of your ear in front of your arm. For a great example check out the video from the Addendum to the Games Standard.
Now, you want to go fast on your burpees? Then watch that video again and if you can watch it frame by frame. (Hint: Pause it and use the right arrow key to advance one frame at a time.) Note when Dutch’s feet start heading back. You will see his feet behind his butt before his hands even touch the ground. Now watch it fast again and note that there is no pause at the plank position and also how quickly he hits the bottom position then rebounds. That is how you speed up a burpee. Not by short changing it at the top.
Photo Courtesy of CrossFit.com
Wednesday 080917
September 17, 2008 | 3 Comments
Tabata Fight Gone Bad
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
This workout will help you think about your pacing during a normal Fight Gone Bad workout. Like we wrote about last week we all get into habits for pacing our workouts and Tabata can force us to re-evaluate our pacing.
This morning I put up a new business blog post about how many members we have at EmerFit, how many we want, and how we are trying to get there. I thought this info might be useful to all of you who are helping us grow. Check it out here!
Tuesday 080916
September 16, 2008 | 2 Comments
75 Overhead Squats
then…
5 rounds:
1 min. Push Press #75/55 (for reps)
1 min. Row (for calories)
1 min. Rest
Burpees today~~~ 33
100 very cool facts about the human body found this one off of CrossFit NY
Monday 080915
September 15, 2008 | 2 Comments
Back Squat 3-3-3-3-3-3-3
3 rounds for time:
- 21 KB Swings
- 21 Box Jumps, 21″ Box
Remember Sheila? She just moved to Guatemala and you can check out her
new blog here. Sheila had this too say about her trip: “This may sound silly, but I really noticed the benefits [of training at EmerFit] while traveling the last few days. Lifting my luggage seemed like a breeze in comparison to past travels.”
Has CrossFit made your life easier? Any good stories? Share them in the comments.
New member Chris C works on his med ball clean during his Elements classes. Welcome Chris to class this week!
Friday 080912
September 12, 2008 | Comments Off
Complete the following with no rest between the exercises (workout should take 30 minutes total):
1. For 10 minutes complete 1 pull-up the first minute, 2 pull-ups the second, and so on.
2. For 10 minutes complete 2 push-ups the first minute, 4 the second minute, 6 the third and so on.
3. For 10 minutes complete 3 squats the first minute, 6 squats the second, 9 squats the third and so on.
If you find it impossible to complete the allotted reps in one minute that number is your score for the round and attempt to repeat it for the remaining minutes. For example, if you fail to complete 6 pull-ups during minute 6 attempt to complete 5 pull-ups during minutes 7, 8, 9, and 10.
Ayn emailed in to tell us that cats love burpees too! If you’re in on the 100 day burpee challenge then do 29 today. And send in some burpee photos!
Image Courtesy of Brian DeGennaro.
Thursday 090911
September 11, 2008 | 1 Comment
For time: 95 lb Thruster, 75 reps
Sprint 2 x 800m. Rest 2 minutes between and try to complete your second 800 within 5 seconds of your time on the first.
Eat anything good lately? How do you rank on the Omnivore’s 100 (Hat tip: CrossFit NYC)?
Wednesday 080910
September 10, 2008 | 1 Comment
As many rounds as possible in 20 minutes:
- 50% Body weight Push Press, 15 reps
- 15 Pull-ups
Raise the most money, out of all the EmerFit athletes, for Fight Gone Bad III and win an iPod Shuffle. Get started today, the fundraiser ends with our Fight Gone Bad workout and BBQ on September 27th in just over two weeks. If you want to participate in the workout you need to raise at least $50.
Are you Managing Your Way To Mediocrity? The new Again Faster article talks about over managing your workout. Jon talks about how we can get in the habit of going easy on a part of the WOD that we aren’t great at so we have more to give on our favorite moves. This type of strategizing comes up often in workouts like Fight Gone Bad where one might intentionally go easier on say the box jump to get a higher score on the push press. Like everything in CrossFit we want constant variation even in our workout strategies. Some times its best to go all out on everything.
Diego working on his clean during Elizabeth. The down-and-up is starting to click, next we will work on elbow up in the bottom.
Tuesday 080909
September 9, 2008 | 1 Comment
“Elizabeth”
21-15-9
- 135 lb. Barbell Clean
- Ring Dips
Tabata Sit-ups
Arlen has raised the most money so far for our Fight Gone Bad Fundraiser, check out the blog post that got things rolling. If you want to participate in our Fight Gone Bad party on Saturday September 27th please help raise some money for a couple of good causes. There will be prizes including an iPod Shuffle.
Read any books that changed your life? Check-out CrossFit Virtuosity’s review of The Creative Habit and post your favorite life-changing book titles to the comments.
Mike pressing during the CrossFit Total.
Monday 080908
September 8, 2008 | Comments Off
500 meter Row Competition
3 rounds for time
- 45 lb. Dumbbell Snatch, 20 reps
- 20 Pull-ups
- Run 400m
Mike E., Nick L., and Nick A. after this Saturday’s “City Park Fifty”.
