Friday 081031
October 31, 2008 | Leave a Comment
“Zone Challenge Workout”
1000 meter Rowing
5 Rounds
- 5 Deadlifts
- 10 Burpees
Happy Halloween! Hope to see you in costume tonight.
Thursday 081030
October 30, 2008 | 1 Comment
7 rounds
- 10 Sandbag Squat Cleans 60/40 lbs.
- 10 Pull-ups
Jon Gilson is a better and more prolific author than me but I had the same Greg Glassman learning experience that he describes in the article quoted below.
In October of 2006, Greg Glassman gave me the most important lesson of my life. It has nothing to do with barbells or pull-ups, sweat or pain. In fact, it has very little to do with exercise at all.
His words, paraphrased and non-profound: The pursuit of excellence is rewarded.
Simple and axiomatic, it would be easy to dismiss this lesson as self-help drivel. Yet put into action, it is the most powerful thing on the planet. It’s taken me two years to appreciate its potency, and ten short months to see its effects.
I’ve pared it down for my own use, coining a three-word phrase that reminds me that today is not just another day: Better than yesterday.
Read the whole article at AgainFaster.
We don’t have a “Things We Suck At” board yet in the office at EmerFit but if we did right now it would include creating cool T-Shirts and keeping them in stock, getting all our clients on automatic payment via electronic transfer, spreading the word of intense functional and varied fitness more broadly within the Northern Colorado community, and figuring out how to make continue progress on all things EmerFit without burning-out. That said, we are making significant process on all of these things.
Anything else you think should be on our “Things We Suck At” board? Or what about a “Things We Rock At” board?
I am not arrogant enough to tell you what I think might go on the later board.
Wednesday 081029
October 29, 2008 | 5 Comments
Snatch Practice:
Snatch Balance 3 sets of 3 reps
Hang Snatch 5 sets of 5 reps
Winter 2008 Lecture Series
As mentioned in the last newsletter I am planning to start a lecture series to help any of you who are interested learn more about fitness and nutrition. I have listed the proposed topics in the order I am planning to tackle them. I am thinking of doing the lectures at 7:30 P.M. on Wednesdays or Saturdays at 10:00 A.M.. Post a comment if you are interested in the lectures and what time would be best for you.
Lecture Topics
- What is CrossFit and How To Explain It To Friends, Family, and Co-workers.
- What is Fitness?
- Better Eating Strategies
- Preparing for Competition: Using CrossFit to prepare for the CrossFit Games or Other Sports
- The First Year and the Future of EmerFit (in conjunction with our December one year anniversary celebration)
Tracee does a handstand on a mountain.
Tuesday 081028
October 28, 2008 | Leave a Comment
Row 1000 meters 4 times with three minutes of rest between each row.
CrossFit was on MSN yesterday. Did you see it?
Got buffalo? Fellow EmerFitter Chris M. wrote in with a recommendation for Anderson Buffalo who is apparently coming through Fort Collins soon. I quoted Chris’ email below in case you are interested. Neither EmerFit nor Chris M. get anything out of the deal if you decide to take advantage of it.
Anyone else have any good local food recommendations? We are thinking about getting more involved with the sourcing and provisioning of good food. Oh, and we will be adding a message board soon so you can post info like this, recipes, requests for info, etc. Thanks to Desi and others who suggested the idea!
Hey - we got some buffalo about 8 weeks ago, directly from the supplier - Anderson Buffalo. They raise their own buffalo, team up with a few other ranchers and use a Custom Federal Plant in ND to process the meat, all USDA Inspected. The quality was great and the price was good ~ $4.95/lb for a value pak. The value pak is a mix of meat sort of like a small quarter: We had tenderloin, round, ribeye steaks, roast, some chopped buffalo and of course some ground buffalo. Didn’t get any wings though :(. The quality and cuts of meat were great. You can also order just a set of a certain order of steaks.
Anyway - We got a flyer that the guy would be back on Nov 12. 10am to 7pm at 702 W. Drake Road. We will get another Value Pak - and I wanted to let the Crossfitters know about the deal. If anyone wants to contact them: Randy Anderson (701)-537-3366; ranand at srt dot com [replace 'at' and 'dot' with the appropriate characters, take that spambots] . I called Randy tonight, he said that if anyone wants a Value Pak or another special order - he can make sure to put that aside for the Fort Collins Stop. (He loops through C.Springs, Woodland Park, Lakewood, then Aurora, before getting here to FTC.)
You know at least one of the trainers from this picture from today’s CrossFit.com Affiliate Blog post even if his face is obscured with feathers. Any idea who the others are?
Monday 081027
October 27, 2008 | 1 Comment
“Crystal”
3 rounds for time
- 30 Kettlebell Snatches, 1 pood (15 Left/Right)
- 25 Burpees
- 20 Knee-To-Elbows
- 10 Turkish Get-Ups, 25 lbs (5 Left/Right)
- Row 500m
We named this one after our new trainer after she came up with it. She wanted to get some handstand push-ups in their to but we decided that was a bit too much.
News For The Week
- RSVP for Friday’s Halloween Party on the workshops tab of our website.
- The Zone Challenge Final Weigh-In and Benchmark Workout Friday! Please let us know if you will not be here Friday and need to make this workout up at another time. Ideally we would like all participants to have weighed-in and completed the workout before the 5:30 P.M. class.
The Hopper Deck Is Here!
CrossFit Agoge, a fellow Colorado affiliate in Montrose, has put together the “Hopper Deck“. It is a deck of playing cards where each card has a CrossFit workout on it. It is perfect for use when traveling or when deployed. We have a limited number of decks available for EmerFit athletes for $20 plus tax. Support your favorite gym, save on shipping, and get a great stocking stuffer! On sale at the gym starting tomorrow.
Friday 081024
October 23, 2008 | 7 Comments
21-18-15-12-5 reps of:
- Dumbbell Cleans
- Burpees
Think its too cold to ride your bike? Check out Ayn and friends in Yellowstone on their bike tour through Oregon in June! Speaking of biking does anyone have any suggestions on a good commuter bicycle? My mountain bike has been out commission since Eric kicked my butt on a ride early this summer. I plan to fix it but I’d like something a little more commuter friendly to get me back and forth to the gym.
Wednesday 081022 and Thursday 081023
October 23, 2008 | Leave a Comment
Thursday
12-10-8-6-4-2 Overhead Squat
“Karen”
150 Wall Ball Shots For Time with 20 pound ball
Wednesday
5 rounds for time
- 50 Double Unders
- 50 ft. carry with one 16 kilo kettlebell overhead and one 24 kilo in farmers walk position
- 50 ft. carry one 16 kilo kettlebell bottoms up overhead
- 50 ft. carry with one 32 kilo kettlebell or the “weakest link” overhead
- 10 Deadlifts 185/150
Doug climbs “Deep Freeze”, photo courtesy Dane Peterson.
Tuesday 081021
October 21, 2008 | 4 Comments
Push Jerk 5×3
Push Press 5×2
Press 5×1
The order of these movements is the reverse of what we normally do. This change may change the load but should help reinforce the difference between these lifts. Notice how difficult it is to not dip under the bar in the push press after push jerking and similarly the difficulty in not using the hip in the press.
Until I met Danielle I would have never guessed there are yoga competitions but there are! And Daniel took 3rd place in one this weekend. Check her out in the Coloradoan.
Monday 081020
October 20, 2008 | Leave a Comment
In 20 minutes complete as many rounds as possible of:
- 20 Box Jumps, 21″ box
- Lunge 20 ft.
- 20 Goblet Squats
- Dumbbell Bear Crawl 20 ft.
Ever hear of Slow Food or Slow Food USA? The later group organized Slow Food Nation this summer in California which brought in 50,000 people and coverage in the NY Times. I haven’t made my mind up about the group yet but the free videos from Slow Food Nation are thought provoking and it is cool to see Michael Polan of “Omnivore’s Dilemma” and Eric Schlosser of “Fast Food Nation”.
Friday 081017
October 17, 2008 | Leave a Comment
For time:
Row 500m
21 Deadlifts
Row 500m
15 Deadlifts
Row 500m
12 Deadlifts
Row 500m
9 Deadlifts
Men attempt 225 pound deadlifts and women attempt 150 pounds. Of course, scale as needed.
Need some Friday motivation? Consider what one degree can do: 212 The Extra Degree Movie (Hat Tip: Petranek Fitness Biz Blog)
Politics in the gym!
