Monthly Archives: January 2009

Friday 090130

Posted on January 29, 2009 by Chris

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 … Continue reading →

Posted in blog, tomorrow | 3 Comments

Thursday 090129

Posted on January 28, 2009 by Chris

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, … Continue reading →

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Wednesday 090128

Posted on January 27, 2009 by Chris

“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 When “Jackie” was introduced in the … Continue reading →

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Tuesday 090127

Posted on January 26, 2009 by Chris

21-15-9 reps of KB Snatch, 1 pood. Burpees Complete the set number per arm. In other words, 21 left then 21 right. Learning the double under with Jon Gilson of Again Faster: Tomorrow’s WOD

Posted in blog, tomorrow | 5 Comments

Monday 090126

Posted on January 26, 2009 by Chris

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 … Continue reading →

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Doug Shepherd

Posted on January 23, 2009 by Chris

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 … Continue reading →

Posted in Athletes | 5 Comments

Friday 090123

Posted on January 23, 2009 by Chris

“Diane” 21-15-9 reps of: Deadlift 225 or 185 pounds Handstand push-ups 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.

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Thursday 090122

Posted on January 22, 2009 by Chris

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 … Continue reading →

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Wednesday 090121

Posted on January 21, 2009 by Chris

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 … Continue reading →

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Tuesday 090120

Posted on January 20, 2009 by Chris

“Nicole” 20 minutes max rounds: Run 400 meters Max Pull-ups 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 … Continue reading →

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