Friday 090501
April 30, 2009 | 10 Comments
“Ayn Turns The Big 3-0″
Deadlift 5 sets of 5 reps, then:
3 rounds for time
- 10 Single KB Thrusters
- 100 foot Bear Crawl
- 10 KB Swings
Happy Birthday, Ayn!
Thursday 090430
April 29, 2009 | 3 Comments
Run 5k
Compare to 090126.
You knew it was coming. Praying for snow might not work this time. If you are unable to run that distance we will have you do shorter repeats or ask you to row.
Brian W. edited and filmed this video of the EmerFit Games. Some of the footage is a bit distorted. Thankfully we figured out why so it won’t happen again but we couldn’t fix it this time.
EmerFit Games from Chris Brown on Vimeo.
Wednesday 090428
April 28, 2009 | Comments Off
Strict Press 5 sets of 5 reps
With 90 seconds of rest between efforts complete as many burpee pull-ups as possible in 3 minutes, 2 minutes, 90 seconds and 60 seconds.
Remember that we are Olympic Lifting (this week is C&J) at 7:00 A.M. and 6:30 P.M. Starting next week the evening Oly class will move to Tuesdays at 6:30 P.M.
Please check your email Wednesday morning for the April Newsletter and note the upcoming schedule changes.
Brad, Todd, and Aaron out for a 400 with some cool Colorado clouds.
Tuesday 090428
April 27, 2009 | 3 Comments
Snatch Practice
- Burgener Warm-Up
- Hang Snatch, 5 sets of 3
- Snatch Balance, 5 sets of 3
- Snatch Pulls, 5 sets of 3 (time permitting)
- 50 GHD Situps
Last Friday was dress like your favorite story book character at Nicole’s school. Hello, Pippi.
Monday 090427
April 26, 2009 | Comments Off
Back Squat: 5 sets of 5 reps
Then complete as many rounds as possible in 10 minutes of this couplet:
- 5 Power Cleans. Men use 95 pounds and women 65.
- 5 Knee-To-Elbows
If you have something left in the tank finish up with a half-round of Tabata push-ups.
Today we begin a new 4 week cycle at EmerFit. Its a hybrid program between our normal CrossFit program and some extra strength work. Based on results from the last couple of months and your feedback this may become our de facto programming.
For the next four weeks we’ll be alternating weeks of lifting heavy Monday, Wednesday, and Friday with weeks of lifting heavy on Tuesday and Thursday. We’ll be rotating through rep schemes and we’ll have a little practice or metabolic conditioning everyday, sometimes both. On the days we aren’t going heavy we’ll either be practicing or doing classic CrossFit-style workouts. We advise you take one day off during the week for recovery.
The new Womens Boot Camp also starts tonight. We’ll have an email out today or tomorrow about some minor schedule changes. Next week we’ll have info about our new referral program.
Another EF Games photo. Check out Jeff doing a jig in the background.
Friday 090424
April 23, 2009 | 1 Comment
3 rounds
- 20 Box Jumps
- 20 Push Press, 115 pounds
- 20 Pull-ups
A.J. at CrossFit Alexandria:
Thursday 090423
April 22, 2009 | 3 Comments
“D.T.”
5 rounds of
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerk
Men use 155 pounds and women use 100 pounds.
Alan of CrossFit Verve put together a video from the EmerFit Games. We’ll have our video up soon too!
Wednesday 090422
April 21, 2009 | 1 Comment
3 Rounds for Time:
- 400 M Run
- 30 Pull-ups
- 30 Sit-ups
Chris M. visiting Wasatch CrossFit
Tuesday 090421
April 20, 2009 | 5 Comments
Max Rounds in 20 Minutes of:
- 10 Wall Ball Shots (20,12#)
- 10 Kettlebell Swings (24,16Kg)
- Hi/Low Kettlebell Carry Down and Back (24/16Kg, 16/12Kg)
Have your hands healed? There have been a lot of questions on how not to tear from kipping pull-ups. Most likely, you will tear when first starting out because they may not be callused. But, you can treat them so your recovery is fast. Here’s an article on prevention and treatment so you can keep training hard!
Tracee C. with her taped hands for the EmerFit Games.
Monday 090420
April 19, 2009 | 4 Comments
Shoulder Press
1-1-1-1-1-1-1
Find Max Pull-ups
Brad J.
