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?
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.
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.
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.
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.
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.
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.
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.
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.
