Wednesday 081112
November 12, 2008 | 5 Comments
20 minutes max rounds:
- 15 Hang Power Cleans at 60% of yesterday’s max
- Row 250m
Watch a similar WOD in CrossFit.com’s “Hot Mama Clean/Pullup WOD” [wmv][mov] WARNING: The music they selected is not work or family safe.
Many of you have improved your olympic lifts by leaps and bounds in the last six months. As your coaches we are excited to see so many of you “getting it.” Jenni has been patiently working on not pulling early in the down and up of both her clean and her snatch. In today’s WOD she pulled at the right time in most of her reps. Check out her improvements in the video below.
Tuesday 081111
November 11, 2008 | 6 Comments
Clean and Jerk: 10 sets of 3 reps
A big thank you to all our veterans for your service!
Post your T-Shirts slogan suggestions to yesterday comments section!
The photo below was taken Saturday during the workout. How should the caption read?
Monday 081110
November 10, 2008 | 31 Comments
“Helen”
3 rounds
- Run 400 meters
- 21 Kettlebell Swings, 1.5 pood
- 12 Pull-ups
T-Shirts! I am starting conversations with our printer. I know what you are thinking: Its about time. And yes, we will get some women’s cut shirts this time. But what should they say? We are thinking the EmerFit logo on the front and we’d like to get our URL and phone number on the back but what slogan? Submit your ideas to the comments or email them to me.
Jenni at Mesa Verde.
Friday 081107
November 7, 2008 | 5 Comments
“Jackie”
For time:
- 1000 meter Row
- 45 lb. Thruster, 50 Reps
- 30 Pull-ups
More pull-up success! Ayn did Jackie as prescribed today with 30 kipping pull-ups. Watch one of them below! She is working on getting the rhythm down with the push away at the top and she is getting more consistent in getting her chin well over the bar. Nice job Ayn! Oh, and look out for those pythons.
Ever since the Zone Challenge people keep asking: Who is Chris C.? Well he has been on the blog a few times and he seems to like the almost always tiny 9:30 A.M. class but after seeing this video on this blog I had to post it. Maybe we should call him “Seg” instead.
Thursday 081106
November 6, 2008 | 1 Comment
5 one-minute rounds of max reps of a 65% body-weight back squat. Rest 2 minutes between rounds.
Attempt to be consistent with the number of reps without sandbagging the first round. In other words, go all out that first round and then see if you can match it for the later 4.
Are you coming to our “What is CrossFit?” lecture on Saturday? Is so either sign-up online or leave a comment here.
Desiree Olson
November 5, 2008 | 5 Comments
By far the best work out ever – challenging, rewarding, and yet fun.
I grew up playing a variety of sports. Unfortunately, my body succumbed to several sports injuries over the years. I believe the injuries were in part due to my lack of strength, agility and flexibility. I only started working out and lifting weights on a regular basis during my first year in college. Since then I have worked out (at regular gyms) anywhere from 1 to 2 hours a day 5 days a week just to maintain my weight and the wee bit of strength I had. Needless to say, my strength over the last 17 years had only improved slightly but ‘Oh how I thought I was fit’. Not until Emergent Fitness was introduced to me in December 2007 did I realize how truly unfit I was!
Over the last 8 months I have experienced incredible results that have far exceeded my expectations. My upper body strength has exploded, I can now run short distances without knee pain, and recently rode 23 miles on my mountain bike and felt great! Earlier this year I conquered an 8-mile snowshoe trek in the Snowies, with very little knee pain. I love to snowmobile and this past winter I felt more balanced and more in control and didn’t tire near as quickly as before. My posture has improved; I feel taller as my body is more aligned. Furthermore, my energy level, agility, endurance and flexibility continually improve. I am 35 and this is by far the most strength I have ever had. I look forward to my progress on a daily basis.
Chris Brown is an awesome Crossfit trainer. His knowledge, patience and willingness to help everyone regardless of their skills or fitness level is truly refreshing. The daily workouts are always challenging and never the same; you will never get bored! I have many goals that I know I can meet or exceed with the help of Chris, all the trainers and all the athletes at Emergent Fitness. So for those of you who fancy a challenge that will continually test you both physically and mentally then please LEAVE your normal mundane gym routines and come workout with us at Emergent Fitness! We are an awesome community and you will be amazed at your results.
Desiree Olson, Fort Collins, CO
Wednesday 081105
November 5, 2008 | Comments Off
“Pick Your Poison”
We are using the Hopper Deck today. Each class picks their own workout.
Two of our members got their first pull-ups in the last week! Congrats to Jenni and Chris C.!
Chis M. does burpees on Horsetooth while hiking with the family. More photos from Chris here.
Tuesday 081104
November 4, 2008 | 1 Comment
4 rounds of:
- 1 Minute Max Pull-ups
- 1 Minute Max Push-ups
- 1 Minute Max Sit-ups
- 1 Minute Max Squats
“I am the stress that humanity has removed from your existence. I’m a grizzly bear charging at twenty miles an hour, the uncertainty of your next meal, and the reason you sleep with one eye open. I am your coach.” Another great article and a new video (below) from Again Faster.
The Squat Clean from Patrick Cummings on Vimeo.
Monday 081103
November 3, 2008 | 7 Comments
5 rounds
- Run 400m
- 10 Thrusters 95#/65#
- 10 Knee-To-Elbows
Our first presentation in our Winter 2008 EmerFit Lecture Series will be held this Saturday at 10:00 A.M. following the Suffer On Saturday workout. Chris will be talking about what CrossFit is and how we can explain it to our friends and family. Please sign-up for the lecture in our online scheduler (its on the classes tab).
Do you think Diego actually picked up that rock?
Zone Challenge Results
November 2, 2008 | 4 Comments
What should the caption be for this photo? Post a comment.
Top 3 Women Finishers
- Kirstin K. improved by 8:04 while dropping 8 pounds and using 10 more pounds on the deadlift.
- Julie E. improved time by 6:04.
- Jenni L. improved time by 2:29.
Top 3 Men Finishers
- Chris C. improved time by 6:21 and dropped 9 pounds
- Eric L. improved time by 6:16
- Kyle improved time by 5:54 and lost 5 pounds
Prizes include a tanning gift certificate, a Hopper Deck, or a gift certificate for 10% off your next month at EmerFit. The top three finishers listed above get to choose their prize.
After reviewing the results it was easiest and most fair to combine the improvements in the workout and changes in body composition. It turned out that the folks with the biggest improvements in body composition also had the best improvements in the workout which shouldn’t surprise anyone. Diego, Arlen, Wayne and Eric L. also deserve congrats for losing 15 or more pounds since they started at EmerFit even though it wasn’t all during the Zone Challenge.
The Halloween party was great and a big thanks to all of you that made it! I apologize for not having the Zone Challenges results tallied in time for the party. The timing just did not work and we will improve that next time. We are thinking about doing our next Zone challenge starting in the middle of January 2009.
Here is a Google spreadsheet with everyone’s times and performance improvements.
