Wednesday 081231
December 31, 2008 | 3 Comments
“Helen”
3 rounds
- 400m Run
- 21 KB Swings, 1.5 pood
- 12 Pull-ups
Remember, no 6:30 P.M. class tonight and we have ONLY a noon class tomorrow. Back to the normal schedule on Friday.
The new T-Shirts are here! For now we have black short-sleeve both womens and regular cuts. They are bamboo. The back reads “Twice the Fitness Half The Time” and they go for $15. Get yours before they are gone. Eric L. gets a free shirt for suggesting the slogan we ultimately used.
Lauren during Fight Gone Bad on Monday.
Tuesday 081228
December 30, 2008 | 1 Comment
Deadlift 5-5-5-3-3-2-2-1-1-1
Competition
Continuing on yesterday’s theme of 2009 goals participating in athletic competitions or contests is a great way to motivate yourself to set goals and stick to them. Here are some events we are considering participating in as an affiliate. Give these some thoughts as you think about 2009. If you’re hesitant but interested talk to an EmerFit trainer. Sometimes just going to watch is a good first step. If you have other ideas, post them to the comments. Oh, and don’t forget to schedule a goal setting session with one of your trainers in January.
- Olympic Weightlifting Showdown, January 24th
- Mile High Sprints (Rowing), January 31st
- Horsetooth Half Marathon, April.
- CrossFit Games, July. Anyone interested in being on our affiliate team?
- Fight Gone Bad IV Fundraiser, August.
- CrossFit Total, we will do 3-4 of these in 2009. Date to be announced.
I am sure there will be some other events too as the year progresses.
Cody C., home for the holidays and geared up.
Monday 081229
December 29, 2008 | 2 Comments
“Fight Gone Bad”
3 rounds 1 minute at each station:
- Wall Ball, 20 lb
- Sumo Deadlift High-Pull, 75 lbs.
- Box Jump
- Push Press, 75 lbs.
- Row, for calories
- Rest
Compare to FGB III in September.
Welcome back everyone! We hope you had a good break and we look forward to everyone starting to trickle back into the gym this week.
If you are like me you might find yourself pondering some 2009 Resolutions during these final days of the year. There seems to be lots of advice out there these days against making resolutions but I think they can serve a purpose. For some reason I always feel compelled to start new things in concert with the calendar. Sometimes its the first of the week, the month, or the year. It can be a crutch if I’m not careful but also a good motivator. Check out Doug Chapman’s new article on resolutions.
Post your resolutions in the comments. Or if you don’t like that word post your 2009 goals.
The CrossFit Level 1 seminar that planted the seed that became EmerFit. Colorado State Police Academy, November 2005.
Tuesday 081223
December 23, 2008 | 4 Comments
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Doug does pull-ups with his ice axes. Check out Doug’s new blog.
Monday 081222
December 21, 2008 | 1 Comment
“Cindy”
20 minutes max rounds of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Remember, we have a limited schedule tomorrow (7:00, Noon, and 5:30) and we are CLOSED Wednesday, Thursday, and Friday. Suffer on Saturday will happen as usual on the 27th and the schedule is back to normal on Monday.
The crew cheering someone on at this year’s Turkey Trot.
Friday 081219
December 19, 2008 | Comments Off
Clean and Jerk Practice. Heavy triples until you’re done.
Dan John’s Ten Classic Tips:
1. Use whole body lifts; rarely isolate a muscle.
2. Constantly strive to add weight to the bar and move it faster.
3. The best anabolic is water.
4. Did you eat breakfast? If not, don’t ask me anything about nutrition.
5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.
6. Go heavy, go hard.
7. Keep it simple. Less is more.
8. You have to put the bar over your head.
9. Put the bar on the floor and pick it up a bunch of different ways.
10. Know and love the roots of your sport.
I got coached by Dan once three years ago and I’m still learning from what he told me. I was just re-reading my notes from his lecture at an early CrossFit cert. The transition between the end of the year and the beginning of the next always compels me to go back to the basics and Dan is an expert on the basics (among other things). If you have time he has lots of useful free reading material on his site.
Aaron and Diego just before Fight Gone Bad. Don’t they look happy together?
Thursday 081218
December 18, 2008 | 6 Comments
Front Squat Heavy: 5 sets of 5
Then, 30 driving buellers for time.
Check out “The Smaller Lessons of CrossFit” by Brandon Otto via Andy Petranek.
Wednesday 081217
December 17, 2008 | 9 Comments
“Eva”
5 rounds for time:
- Run 800 meters
- 30 Swings, 2 pood KB
- 30 Pull-ups
The high Wednesday is supposed to be 27 degrees but a possible wind chill of -2. So we expect and will probably encourage rowing 750m instead of the run. Yeah, an 800 meter run would typically be a 1k row but Eva is a rough lady. Tuesday was a shorter workout with some gymnastics practice and Thursday will probably be weightlifting practice so feel free to go hard on Eva. Not that you wouldn’t anyway.
Seriously, exercise some caution with this one. As we like to say you are the best judge of your ability and no single day’s effort speaks of your true capacity. If you are ready to walk that edge go for it if not there is no shame is scaling.
Remember when it was warm outside?
Rant: Selling versus Education
December 16, 2008 | 4 Comments
Author’s Note: In the new year I am hoping to do more writing both in the blog format and hopefully for the CF Journal. I am likely to post my writing on a separate blog starting January 1st but for today I thought I’d hijack this one.
Selling
I have no desire or need to sell to you. I could, mind you. Sometimes when times are tough or bills are due I am even tempted to sell. I could turn our first meeting into the experience you are all too accustomed to whether it be at a gym, car dealership, or appliance store. It would go something like this:
Read more
Tuesday 081216
December 16, 2008 | 2 Comments
“Annie”
50-40-30-20-10 reps of
- Double Unders
- Sit-ups
Chris Spealer of Park City does Annie: [wmv] [mov]
Need some video help on your double-unders? Check out crossfit.com’s free Jump Rope videos from Buddy Lee.
Gym Junkies, which I had not heard off until today, posted their “Top 20 Fitness Blogs“. We link to quite a few other blogs from time to time. Which ones to you frequent? Do you visit crossfit.com or anyone else daily?
Can’t you just hear: “Feet! Feet!” Travis climbs, Jeff belays, and Crystal gazes.
