Wednesday 081126
November 26, 2008 | 8 Comments
50 Box Jumps
45 Pull-ups
40 Dumbbell Thruster, 35 pounds
35 Kettlebell Swings, 1.5 pood
30 Push-ups
25 Double Unders
20 Front Squats, 115 pounds
15 Burpees
10 Turkish Get-ups, 40 pound dumbbell
5 L Pull-ups
Reminders
- Meet in front of the Starbucks at College and La Porte at 8:00 A.M. tomorrow for the Thanksgiving Day Race
- No classes Thursday. Happy Thanksgiving!
- The noon class will be the only class on Friday. Suffer on Saturday at 9:00 as usual.
Giving Thanks
One year ago today Mike and I did the first workout at EmerFit. The walls were not painted, there were no mats, and the equipment was piled in one corner. We did Diane, dead lifts and handstand push-ups.
Kitty and I spent the weekend after Thanksgiving 2007 painting and cleaning for time (12 hours a day, I think). Then December came and so did you. Of course, Jeff and A.J. came along for the move from the basement. Desiree was the first EmerFit athlete to never workout at my house. January ended and we celebrated more than 15 people coming in on one day. As all of you know things have continued to grow from there.
I wanted a cool place to workout and I wanted friends to workout with. I wanted you to realize what you were capable of and transfer that realization to the rest of your endeavors. I wanted you to learn about real food and that what you eat matters. I wanted you to see the beauty in being strong. I believed Greg Glassman when he wrote that “perseverance, industry, sacrifice, self-control, integrity, honesty, and commitment are best and easiest learned in the gym”.
To all of you that have been around for part or all of 2007: Thank you!
Thank you for the stories about how authentic fitness has changed your lives.
Thank you for bringing in your friends and families.
Thank you for telling everyone you know about EmerFit and CrossFit.
Thank you for inspiring me to work harder in my own workouts.
Thank you for the laughs.
Thank you for asking hard questions about why we do what we do.
Thank you for continual suggestions about how we can improve EmerFit.
Thank you for reading the blog and posting comments.
Thank you for caring about your coaches as much as they care about you.
Thank you for proving that we can earn a living by providing the best coaching we can.
Thank you for making all this possible.
Enjoy your holiday and remember to give thanks.
Doug climbs “Snowblind” near Ouray, Colorado.
Monday 081124 & Tuesday 081125
November 25, 2008 | 3 Comments
Monday
21-18-15-12-9-6-3
- Overhead Squats 95 or 65 pounds
- Pull-ups
Tuesday
- Run 1 mile or row 2k then
5 rounds of
- 5 Deadlifts (Use load from the recent Zone Challenge or greater.)
- 10 Burpees
Check out the new AgainFaster article “Belief”.
Aaron and John clowning around:
Friday 081121
November 21, 2008 | 3 Comments
36-18-9 reps of:
- Row (for calories)
- Push Press, 65 lbs.
- Knee To Elbows
- Wall Ball
Remember ladies, women’s night out tonight at Tracee’s.
Thursday 081120
November 21, 2008 | 2 Comments
Clean and Jerk 5,000 pounds. Choose a weight and do as many reps as necessary.
Brad, another new member, on his way up in a jerk at 40 kg.
Wednesday 081119
November 20, 2008 | 5 Comments
3 rounds for time:
- Run 400m
- 50 Squats
- Run 400m
- 25 Burpees
Yes, the blog is a day behind but we have another video!
Tuesday 081118
November 18, 2008 | 3 Comments
3 rounds
- 15 Burpees
- 10 Hang Snatches 75 lbs.
- 100 foot human wheelbarrow
- 5 Ring Dips
Robert, one of our newest members, does knee-to-elbows with veteran EmerFitter John Rockwood. Robert works for EmerFit’s neighbor: Benjamin Franklin Plumbing. Look for him in the 5:30 P.M. class.
Monday 081117
November 18, 2008 | 6 Comments
Snatch Practice
5 rounds
- 15 Push Jerks 95 or 65 pounds
- 15 Knee To Elbows
Big E gets too much blog love sometimes but this picture just came out too well not to post. Good colors, the “Dad” shirt, and a look of determination.
Friday 081114
November 14, 2008 | 10 Comments
Push Press 5-5-5-3-3-2-2-1-1-1
2 minutes max reps of snatch-grip dead-lifts. Use 60% of your 1 rep max for the load.
Our November Newsletter will be emailed to you this afternoon. It will include details about our first EmerFit Women’s Night Out, EmerFit participation in the Fort Collins Thanksgiving Day Run, and our One Anniversary and Holiday Party. Ladies the Night Out is one week from today at 6:30 P.M., more details to come.
More photos from the last Suffer on Saturday:
Sheila Dunn
November 13, 2008 | Leave a Comment
Empowering. If I had to choose one word to describe my experience at EmerFit, this is it. I left Colorado one month ago feeling the strongest, fittest and most empowered I have in my adult life, thanks to Chris, Jeff, Jessie and the amazing benefits of their program.
When I started EmerFit, I thought I was in good shape. I was a semi-avid cyclist/jogger and practiced yoga almost everyday. However, I soon discovered my very limited definition of fitness after my first few classes at EmerFit when I thought I was going to a)die or b)resemble the CrossFit mascot. But in all seriousness, I discovered that even with practicing yoga everyday, my body was lacking balance. I had come to rely so heavily on my flexibility, that my muscular support in poses was minimal if nonexistent.
A few weeks past, and I was leaving workouts at EmerFit feeling the same natural high I had always felt after a particularly wonderful yoga class. Everyday I felt my confidence grow, my endurance build and body thrive. No matter how difficult the workout, I would consistently leave with more energy than I came with and a myriad of benefits. In yoga classes, my postures felt more supported, more aligned and more balanced. (Although there were definitely moments when holding a yoga lunge that I would curse those damn Tabata squats).
I am in Guatemala for four months learning Spanish and I have to say, EmerFit is one of the aspects I miss most from my life in Colorado. However, I feel grateful to have discovered it before my trip, because I have noticed the benefits more than once in my travels. Traveling in Guatemala is somewhat unforgiving. You have to be quick on your feet and able to negotiate heavy bags on moving, unbelievably crowded buses. Traveling alone in the past, I would have been more apt to ask for (or need) help managing my heavy backpack. Now I can confidently grab my bags from overhead, work my way up the aisle of people, hop off the moving bus to my next destination.
Sheila Dunn, October 2008
Thursday 081113
November 13, 2008 | Leave a Comment
“Tabata This”
8 rounds of 20 seconds of exercise followed by 10 seconds of rest of the following movements:
- Pull-ups
- Push-ups
- Squats
- Sit-ups
- Rowing (for calories)
