Friday 090130
January 29, 2009 | 3 Comments
Press 5-5-3-3-2-2-1-1-1
Regional Games Registration starts Sunday at 9:00 A.M. Scaling is allowed and it should be a ton of fun. Are you going? If you don’t plan to compete but want to be more involved that only spectating talk to Chris. They are looking for volunteers to help run the event.
Thursday 090129
January 28, 2009 | 5 Comments
20 minutes max rounds
- 20 Sumo Deadlift High Pulls, 95 pounds
- 20 Box Jumps
Are you coming to our Superbowl/Last Pre-Zone Challenge Party on Sunday? If so please bring a snack to share and something to drink. More details here, at you might even RSVP. Hint, hint.
Wednesday 090128
January 27, 2009 | 5 Comments
“Descending Jackie”
For time:
- 1,000 meter Row
- 50 Thrusters, 45 pound bar
- 30 Pull-ups
- 500 meter Row
- 25 Thrusters, 45 pound bar
- 15 Pull-ups
- 250 meter Row
- 15 Thrusters, 45 pound bar
- 10 Pull-ups
- KB Snatch, 1 pood.
- Burpees
- Deadlift 225 or 185 pounds
- Handstand push-ups
- Run 400 meters
- Max Pull-ups
When “Jackie” was introduced in the CrossFit Journal the description added that finishing up with two shorter rounds made for a perfect workout. Normally “Jackie” is a sprint but this extended version will require a bit more persistence.
Did anyone find the EmerFit athlete in Monday’s group photo? How about the one in this photo also from last weekend? All sorts of athletic education is happening at EmerFit.
Enlarge Image
Tuesday 090127
January 26, 2009 | 5 Comments
21-15-9 reps of
Complete the set number per arm. In other words, 21 left then 21 right.
Learning the double under with Jon Gilson of Again Faster:
Monday 090126
January 26, 2009 | 2 Comments
WOD
Row 5k
Follow-up with some kettlebell practice, we will be doing KB snatches in tomorrow’s workout.
Weekend Competition
The results from this weekend’s Olympic Weightlifting competition at MBS CrossFit in Broomfield are posted here. Mike and Chris competed and Aaron came along to cheer us on (and shoot video). Our videos are up on Facebook and may be posted here later this week too. Update:Mike’s videos are on Facebook, flickr, and below.
The competition was great and its amazing how everything changes when you have an audience and some rivals. There was a huge diversity in lifters and experience. We hope to see more EmerFit athletes at the next event.
Look Ahead
Starting today we are experimenting with posting the next days workout and letting you know a bit about the schedule for the week so you can plan accordingly. If CrossFit is your sport and you come in 5 days a week then you need not worry about this experiment. If you can only come a few days a week or you are combining EmerFit workouts with sports specific preparation this may be more interesting.
Note, the next day’s workout will not show up on the regular blog besides the link over on the right and at the bottom of the post. If you do not want to know what we are doing tomorrow then don’t click on the link.
This week’s schedule:
Monday: Monostructural (aka traditional cardio)
Tuesday: Weightlifting and Gymnastics
Wednesday: Benchmark. Weightlifting, gymnastics, monostructural.
Thursday: Monostructural and gymnastics.
Friday: Heavy Weightlifting.
Find the EmerFit athlete in today’s crossfit.com photo:
Doug Shepherd
January 23, 2009 | 5 Comments
There are two sayings that get tossed around when you are flailing on climb:
1) “pull harder!”
2) “get your feet up!”
I had been hearing both those (usually with a bit more creative language) way too often over the last year as I attempted to break into the higher grades of ice and mixed climbing. I’ve always been known as a MOG: the guy who carries the pack, breaks trail, but usually doesn’t lead the hardest part of a climb. I was a bit more serious about training last year and had a great season, which ended with a 6-week trip to South America and a serious failure on our main objective due to illness. But my eyes were opened as to what training could do for my climbing.
Enter EmerFit. I talked with Chris and really felt a connection; he is highly motivated and passionate about real fitness. After talking with some climbing partners who had been using Crossfit style training with great success, I took the plunge in August 2008. I was thoroughly trashed and sore for the first few weeks and questioning how learning to squat, deadlift, etc… could help my climbing. Slowly but surely I started getting stronger and then the early ice season started. I felt good climbing, so I kept the training up and worked in climbing specific exercises such as pull-ups on my ice tools.
I’ve already had almost 20 days of ice and mixed climbing this season and all the work in the gym has paid off, big time. I’ve gone on two road trips with friends and I’ve been the fastest hiking into the climbs and lead all the hard pitches. Last weekend I led an overhanging mixed climb that I couldn’t even start last year!
That’s just my personal side of it. I can’t say enough about the atmosphere, trainers, motivation, and people at EmerFit. Everyone is interested in working hard to get better, including the trainers. Why work out somewhere where you get looked at funny when you’re trying to not puke when you can work out at EmerFit and know the person next to you feels the same way???
Moving forward I’m excited to work with Chris, Jeff, and Crystal in combining some of my climbing specific workouts with the workouts at EmerFit and getting more climbers to “drink the koolaid” as Mark Twight would say.
Doug Shepherd. Fort Collins, Colorado. December 2008.
Photos: Doug leading Deep Freeze in Rocky Mountain National Park. Below Doug leads Esmeralda at Vail, CO courtesy Dane Hyer-Peterson. And Doug does ice axe pull-ups at EmerFit.
Friday 090123
January 23, 2009 | 6 Comments
“Diane”
21-15-9 reps of:
Scale with regular push-ups, kick to handstand and lower, piked handstand push-up, or band assisted as needed.
Funny Face Friday: Tracee at Fight Gone Bad last summer.
Thursday 090122
January 22, 2009 | 1 Comment
Gymnastics Practice
It has been a grueling few days of WODs and we are looking to improve your gymnastics skills so today seems like a good day to do it. Today we will go through progressions to learn the Pistol (one legged squat), L Pull-Up, Head Stand, Hand Stand, and maybe the Muscle Up.
Starting next week we will be adding some information to the website to allow you to see when these practice days are going to occur. We hope this will help you plan your week. Of course, if you’re not into planning or you already plan enough in the rest of your life then just show up. As usual, you will always learn something and get a workout in.
Check out these stylin EmerFitters!
Wednesday 090121
January 21, 2009 | 11 Comments
Run 1 mile.
Push Press 15-15-15-15-15
Yes, that is 5 sets of 15. Try not to break up the sets and to only rest 30 seconds between sets. If you can accomplish that then you passed and you should increase the load for this workout next time. This is deceptively difficult.
Tomorrow, gymnastics practice.
John R. does Firefighter Fran back on the 9th.
Firefighter Fran at CrossFit Fort Collins from Chris Brown on Vimeo.
Tuesday 090120
January 20, 2009 | Comments Off
“Nicole”
20 minutes max rounds:
The Fittest On Earth: The 2009 CrossFIt Games
There are multiple ways to be involved: qualify for the individual competition, join the EmerFit Team, go as a volunteer, or go as a spectator. Interested? Join the discussion on the Forum.
And, today we are announcing the First Annual EmerFit Challenge. The event will occur in April. The event will be open to all whether you are interested in the Regional or International Games. For those that aspire to attend the Games it will great practice. More details by February 1st.
