Friday 090227
February 26, 2009 | 9 Comments
Push Press 3-3-3-3-3
14 Minutes Max Rounds:
- 7 Chest-To-Bar Pull-ups
- 7 Kettlebell Sumo Deadlift High-Pull, 2 pood
- 7 Burpees
A few of you have asked for a written review of the nutrition certification so we are working on one. Expect something early next week.
Tomorrow is Eric’s one year anniversary at EmerFit. He has been in for about 200 workouts. I say “about” because he joined before we had fancy computers to keep attendance for us. Eric joins Jeff, Mike, A.J., Desiree, Rick, and Buck in the one year or more at EmerFit club.
Thursday 090226
February 25, 2009 | 3 Comments
- 21 Overhead Squats, 95 pounds
- 21 Knee To Elbows
- Run 400m
- 15 Overhead Squats, 95 pounds
- 15 Knee To Elbows
- Run 800m
- 9 Overhead Squats, 95 pounds
- 9 Knee To Elbows
- Run 1200m
The EmerFit Womens Group at dinner.
Wednesday 090224
February 24, 2009 | 4 Comments
“J.T.”
21-15-9 reps of:
- Handstand Push-ups
- Ring Dips
- Push-ups
Cash out with a little ab work.
Class Clowns
Tuesday 090224
February 23, 2009 | 9 Comments
Deadlift 5-5-5
Deadlift 15 reps, bodyweight
3 rounds
- 5 Thrusters, 115 lbs.
- 10 Pull-ups
- 20 Double Unders
Aaron back squatting.
Monday 090223
February 23, 2009 | 2 Comments
Front Squat 3-3-3-3-3
“So easy a caveman could do it” (aka Brian’s birthday wod)
3 rounds
- 21 Dumbbell Push Press
- 21 KB Swings, 1.5 pood
Friday 090220
February 19, 2009 | 2 Comments
Strict Press 3-3-3-3-3
5 rounds
- 10 Box Jumps
- 5 Hang Squat Cleans with Body Weight
Remember there is NO 5:30 P.M. Class on Friday and NO Suffer on Saturday this week. If you need something to do on Saturday find a park with a pull-up bar and do “Cindy” (20 min max rounds: 5 Pull-ups, 10 Push-ups, 15 Squats).
Scores
Strength Bias Scores
Helen Scores
EmerFit Athletes On The Road
Yesterday we got to see Cody on the main crossfit page. EmerFit regulars John R., Arlen, and Bill E. are also away this week. Check out John at CrossFit San Diego and Arlen at CrossFit Break Away Speed in Houston. Bill is planing to visit a different Houston affiliate this week too.
Thursday 090219
February 18, 2009 | Comments Off
“Helen”
Three rounds:
- Run 400m
- 21 KB Swings
- 12 Pull-ups
Visitors from CrossFit San Diego do the “Centipede Game” at Suffer on Saturday.
Wednesday 090218
February 17, 2009 | 5 Comments
5 rounds:
- Run 400m
- 50 Squats
Today or Thursday should be a rest day if you’re on the new strength bias program.
UPDATE:We got some CrossFit.com love today. Check out the other shot of Cody, in an EmerFIt shirt, that they didn’t use. Oh, and happy birthday to Buck!
Last Saturday we had our biggest Suffer On Saturday to date with 22 people showing up including friends new from San Diego. Here is a photo from during the workout: Team 1 on their burpees and Team 2 moving all the KBs to Team 1’s line.
Tuesday 090217
February 16, 2009 | 5 Comments
Deadlift 5-5-5
Deadlift 15 reps at bodyweight
5 rounds
- Row 250m
- 75% Bodyweight Push Press, 5 reps
Last week Jane, who will be starting classes this week, brought in some of her peers from the Colorado State Forest Services Fire Department in Colorado Springs. This is Joe doing a pull-up during the “Baseline” workout.
Monday 090216
February 15, 2009 | 8 Comments
Back Squat 3-3-3-3-3
Press 10 rep max
10 minutes max rounds
5 Pull-ups
10 Double Swings, 1 pood
90 seconds of L-Sit Practice
Please Note: There will be no 5:30 P.M. class on Friday and no classes on Saturday this week. Your coaches are taking a little staff retreat to Montrose and attending Robb Wolf’s Nutrition Cert at CrossFit Agoge.
The Week’s Theme
By popular demand we are deviating from our previously scheduled programming to try something similar to the Strength Bias program recently documented in the CF Journal. If you don’t care about the details of our programming don’t worry. We’ll still have the best workouts in town at the same old times. If you are a CF addict who likes to geek-out on programming then keep the feedback coming. In future posts we may explain the minor deviations from the SB program as documented in the Journal. If you have questions or feedback talk to us.
Monday: Back squat and press focus with short metcon.
Tuesday: Deadlift focus with moderate metcon.
Wednesday: Metcon or come to Oly class.
Thursday: Metcon
Friday: Front squat and press focus with short metcon. Remember no 5:30 P.M. class.
Saturday: Do your own metcon, go for a hike, or play a sport.
This new schedule will be a pattern for the next 6-8 weeks. We strongly suggest our seasoned CrossFitters rest on Sunday and either Wednesday or Thursday. If you’re new and you need advice on when to rest ask a coach.
Cody somewhere in Afghanistan.
