Wednesday 090401

March 31, 2009 | 10 Comments

3 rounds for time:

  • 3 x 15 Preacher Curl
  • 2 x 12 Tricep Extension
  • 3 x 15 Calf Raises
  • 2 x 12 Lateral Raises

Tuesday 090331

March 30, 2009 | 8 Comments

  • Run 400 m
  • 21 Thruster
  • Run 400 m
  • 15 Thruster
  • Run 400 m
  • 9 Thruster
  • Run 400 m

This is our latest Zone Challenge workout. The current Zone Challenge ends on Friday. As far as we know Ayn is winner by default since she is the only one we know of that stuck with it and recorded all her food. Any other participants still out there? If you started it but didn’t make it to the end, what happened? Post thoughts to comments.

We’ve heard a couple requests for a Paleo Challenge next. Thoughts?

FGB Skeptics

Monday 090330

March 29, 2009 | 3 Comments

“Barbara”
5 rounds with 3:00 rest between rounds.

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Update:The numbers have been fixed.

Melissa after meeting Curtis P.
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Friday 090327

March 26, 2009 | 5 Comments

Push Press 3-3-3-3-3

Row 250, 500, 500, and 250 meters in that order with a 1-2 minute break in between.

Blizzard Closure Update:As announced yesterday we canceled this morning’s early classes. We will re-open at 9:30 this morning and resume our normal schedule. Suffer on Saturday will occur tomorrow as usual at 9:00 A.M.

Is that a smile? There is no smiling in CrossFit.
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Thursday 090326

March 25, 2009 | 1 Comment

5 rounds

  • 50 Squats
  • 100 Jump Ropes

Brad, Ayn, and John did some one-arm handstand practice last week. Here is a photo of Brad.
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Wednesday 090325

March 24, 2009 | 3 Comments

10-8-6-4-2 reps of:

  • Bench Press, body weight
  • 200 meter Sprint

Today is the last day to sign-up for the EmerFit Games.

Buck overhead squatting during last week’s Nancy.
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Tuesday 090324

March 23, 2009 | Comments Off

Deadlift 3-3-3-3-3

Then 21 reps of a Curtis P. Sub a hang power clean for the hang squat clean. Prescribed weight is 95 pounds for men and 65 for women.

Caitlin visited Luke and his other gym last week on spring break.
Caitlin and Luke

Monday 090323

March 22, 2009 | 1 Comment

Front Squat 5-5-5

10 minutes max rounds:

  • 1 Weighted Pull-up
  • 2 Strict Pull-ups
  • 3 Kipping Pull-ups

Do as many chest-to-bar as possible.

If you don’t have a weighted pull-up do 3 strict and 3 kipping each round. If you don’t have a strict pull-up do as many pull-ups as you can in the 10 minutes using whatever means you’d like. Think of this as pull-up practice. For this workout focus on quality over quantity.

Update: EmerFit and Trey (pictured below) are in the Denver Post today. Check it out online and its in the Fitness section of the printed paper.
CIMG2016

Suffer On Saturday 090321

March 21, 2009 | 1 Comment

20 minutes max rounds:

  • 5 DB Deadlifts
  • 5 DB Hang Power Cleans
  • 5 DB Thrusters

Use 45% of your body weight.

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Friday 090320

March 19, 2009 | 3 Comments

Press 5-5-5

“Heavy Fran”
12-9-5

  • Pull-ups, chest-to-bar
  • Thruster, 115/95 pounds

We’ve got some sponsors for the EmerFit Games and we will be announcing some of the prizes on Monday. Registration closes next week so sign-up soon!

If you’re coming on our affiliate field trip Saturday be at the gym at 7:30. The car pool is leaving at 7:45 A.M.

CrossFit Games Widget

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