Monthly Archives: October 2008

“Zone Challenge Workout” 1000 meter Rowing 5 Rounds 5 Deadlifts 10 Burpees Happy Halloween! Hope to see you in costume tonight.

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

“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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →