Monday 090601
May 31, 2009 | 6 Comments
Push Press 5 sets of 5 reps.
“Karen”
150 Wall Ball Shots for time.
“And I thought that that’s what separated elite from very good. That level of intensity. The kind you can see. The kind you can hear in a voice.
But I’m beginning to realize that determination can’t be measured by my camera. I can’t zoom in close enough to see what happens to somebody when their eyes close and open again. I can’t get my microphone close enough to hear what they say to themselves in the moments before the gun goes off or in the moments when the pain sets in and there are more reps left to go.”
Read the whole article by Patrick Cummings at Again Faster.
Chris encourages Sam, his partner, to get up for another round of “Mel’s Choice”:
Friday 090529
May 28, 2009 | 7 Comments
Front Squat: 5 Singles.
Go heavy, and go home play CrossFit H-O-R-S-E.
Jeff and Crystal will be leading Suffer on Saturday this week at our normal City Park location. If you are planning to give rowing a try meet Chris and a few other EmerFitters at Horsetooth per the details on the FCRA website.
Karen does some push presses during the Womens Bootcamp.
Thursday 090528
May 27, 2009 | 4 Comments
“Mel’s Choice”
With a partner complete as many rounds as possible in 20 minutes of:
- 9 Back Squats with 75-100% of your bodyweight
- 9 Pull-ups
- 9 Swings, 2 pood for men and 1.5 for women
- 9 Partner Med Ball Throwing Sit-ups
Rotate through each station with your partner. If you can’t get all the reps in without rest let trade out with your partner but you should both complete 9 reps each. You can both do any exercise at the same time if the equipment is available.1
Happy Birthday Mel! You are looking good and kicky butt at EmerFit!
Wednesday 090527
May 26, 2009 | 2 Comments
Run 400 meters
Push Press, 21 reps
Run 400 meters
Push Press, 15 reps
Run 400 meters
Push Press, 9 reps
Run 400 meters
Cash out: Tabata Knee To Elbows
We have Suffer on Saturday in the park again this week and for the rest of the summer. However, we also have the chance to go try rowing on Horsetooth this Saturday. Anyone interested?
Diego concentrating on his box tire jump during Friday’s “Kelly”.
Tuesday 090526
May 25, 2009 | Comments Off
Back Squat: 5 singles. Take your time and set a PR.
Strict pull-up and ring dip or push-up practice. Do 1 pull-up and then 1 dip or push-up. Rest then do two of each. Repeat incrementing the reps without going to failure. Use a band if necessary. When you make it to 5 reps or when you know you might fail on the next one start over at a single rep. Repeat this whole thing 3 to 5 times. Rest to the point of recovery but not distraction.
Is it just me or does Chris G. look like he is floating?
Monday 090525
May 24, 2009 | Comments Off
Gym closed. Go outside and doing something fun!
The Suffer on Saturday crew just before they started “Murph”.
Friday 090522
May 21, 2009 | Comments Off
“Kelly”
5 rounds for time:
- Run 400m
- 30 Box Jumps
- 30 Wall Ball Shots
If you are new to “Kelly” we may ask you to scale to 3 rounds or 30 minutes.
Remember that we are CLOSED on Monday in observance of the Memorial Day holiday.
Remember that Suffer on Saturday will be at City Park this Saturday at 9:00 A.M followed by breakfast at Dempsey’s. We will meet on Jackson Ave. just north of Mulberry by the pull-ups bars. Here is a map:
View Suffer on Saturday at City Park in a larger map
We are working on organizing a screening of Every Second Counts, stay tuned. The official EmerFit copy is in the mail.
Thursday 090521
May 20, 2009 | 1 Comment
Deadlift 5 sets of 1.
Set a new PR. Go heavy and go home or practice a skill. Maybe your handstands.
We’ve done a couple of shorter but intense workouts the last few days. What does that mean? Might we be doing a benchmark on Friday? Maybe “Kelly”? Or what might a Memorial Day weekend Suffer on Saturday workout have in store for us? Hmmm…
Handstand Pushups from Patrick Cummings on Vimeo.
Wednesday 090520
May 19, 2009 | 4 Comments
“A.J.”
Alternating Double Tabata Of:
- Hang Power Cleans (115/75 pounds)
- Push Jerks (115/75 pounds)
This is a shorty but goody. Find a partner to count reps and manage the clock. You’ll do 20 seconds of HPCs then rest 10 seconds then 20 seconds of PJs then rest 10 seconds. Repeat that 8 times for a total of 8 minutes.
Follow-up with a round of Tabata sit-ups.
Happy Birthday A.J.!
Tuesday 090519
May 18, 2009 | Comments Off
Front Squat 5 sets of 3
10 minutes max rounds:
- 7 push-ups
- 7 double unders
- 7 sit-ups
Announcements
- First Suffer on Saturday in City Park this weekend at 9:00 AM followed by group breakfast at Dempseys. Directions to be posted later this week on the blog and via email.
- We will be CLOSED for Memorial Day. All classes next Monday are cancelled. Come join us for our Saturday workout then spend the rest of the long weekend with family and friends. If you need a workout then go for a hike.
Request for Reviews
We love collecting your stories and testimonials for posting on our website but it is also helpful if you post a review of EmerFit online. We don’t spend much money on marketing because we’d rather use most of our income to add new equipment and other amenities so we depend on your recommendations, reviews and referrals.
You can follow Bill’s lead and do that on Yelp. If you have worked directly with Chris on kettlebell training you can post a review for him at his Dragon Door Instructor page.
Regionals Photos
We’ve got tons of photos and videos from the Regional Games. I uploaded some of the better shots that were taken with the “gym camera” to facebook and our flickr photo-stream.
