Friday 090731
July 30, 2009 | 5 Comments
“Robert”
For time:
- 50 Burpees
- 50 Dumbbell Overhead Squats (25 L/R), 25/15 pound DB
- Row 1000 meters
Remember to meet us at 7:00 P.M. tonight (Friday) at Cafe Vino for drinks and tappas with Crystal and Robert.
Robert about 60 days into his training at EmerFit.
Thursday 090730
July 29, 2009 | 5 Comments
Run 5k
You can row if running is not possible. Compare to 090430. Here is the route.
Why a 10k WOD? in the CrossFit Journal.
We are experimenting with Beyond The Whiteboard as a new way to keep track of our workouts. Check out the EmerFit page and if you’re interested join so you can post your score.
Congratulations to Nicole and Chad who tied the knot last week!
Wednesday 090729
July 28, 2009 | 7 Comments
“Crystal”
3 Rounds for Time:
- 50 Double Unders
- 30 Pull-ups
- 10 Ground to Overhead (135#, 95#)
Join us Friday at Cafe Vino at 7:00 P.M. as we wish Crystal well with her new adventure at CrossFit Central in Austin. Friday will be Crystal’s last day coaching at EmerFit.
Crystal, T.J., and Emma on Mount Shavano.
Tuesday 090728
July 27, 2009 | Comments Off
Push Jerk 5-5-5-5-5
Tabata L-Sit
Part of the EmerFit crew that hiked Grey Rock Mountain last Saturday. Chris C., Anja., Scott M., Chris B., and Kitty also came along.
Monday 090727
July 26, 2009 | 6 Comments
Back Squat 1-1-1-1-1
10 Minutes Max Rounds:
- 10 Pull-ups
- 10 Push-ups
We will be doing two special going away workouts this week one on Wednesday and the other on Friday. Be there! Plus don’t forget the going away social at Cafe Vino this Friday at 7:00 P.M.
Samantha Nicole G. was born on July 21st at 3:03 a.m. At birth she was 7 lbs. 3 oz
and 21 inches. Her forehead is slightly bruised in this photo from being born “sunny side up”. Congrats Jeff and Katy and welcome Samantha!
Friday 090724
July 23, 2009 | 3 Comments
Thruster 5-5-5-5-5 followed by practicing your goat.
HIKE UPDATE: If you are going on the hike meet at the trail head at 8:00 A.M. Saturday or at EmerFit at
Need more CrossFit competition? Consider the CrossFit Battle Ready Games in Greeley on August 31st and July 1st. Sign up early and compete for free as an EmerFit member!
We had a couple of visitors in the house this week. Tom (pictured earlier this week) was here all week for the 0700 class and Ryan hit a couple of our 0600 classes. Ryan is an intern trainer at Potomac CrossFit when he isn’t designing websites or auditing some company. I have to say he as one of the coolest personal CrossFit sites I’ve seen and I’m not just saying that because he had nice things to say about us.
Ryan P. overhead squatting. Photo courtesy of Ryan, unfortunately I didn’t get a photo while he was here.
Thursday 090716
July 22, 2009 | 1 Comment
50 Double Unders
Run 200
40 Double Unders
Run 200
30 Double Unders
Run 200
20 Double Unders
Run 200
10 Double Unders
If you did Fight Gone Bad yesterday you are probably resting today so how about some stuff to “surf”:
- From a new kettlebell client’s recommendation: The World’s Strongest Librarian
- From Lauren S. (pictured below): CrossFit Office Workout. Why didn’t I think of that before I left my old career.
- From CrossFit NYC: Sitting Quietly, Doing Something
- Ideal World versus Real World
I think I’ll get an outfit just like this, complete with bright pink top (not pictured), so I too can get a 281 on Fight Gone Bad. Nice job Lauren!
Wednesday 090722
July 21, 2009 | 1 Comment
Fight Gone Bad
3 rounds, max reps in 1 minute at each station, 1 minute rest at the end of each round.
Stations:
- Wall Ball
- Sumo Deadlift High Pull
- Box Jump
- Push Press
- Row (for calories)
This is practice for FGB IV.
Have you seen Food, Inc.? The closest screening appears to be in Boulder. If you’ve seen it post your thoughts to the comments.
Tom Moldenhauer, co-owner and coach at CrossFit South Tahoe, joins the 0700 crew for some back squats.
Sept. 26th Fight Gone Bad IV
July 21, 2009 | 1 Comment
What: Fight Gone Bad Workout
Where: TBD
When: All Day Saturday September 26th. Schedule TBD
Team Website: http://athletes.kintera.org/fgb4/emerfit
More:
This is our annual fundraiser for Athletes for A Cure and the Wounded Warrior Project. You can join the team by registering at the FGB IV website and choosing Emergent Fitness as your team. The FGB IV website will help you send out email to gather donations for the team.
If you raise $150 or more you’ll get an official FGB IV t-shirt. If as an affiliate we raise the most money we will get $5,000 in new equipment.
Sponsors
We are looking for local businesses to help with food, drinks, prizes and logistics. Contact Chris if you know of someone who would be interested.
Links
July 25th Hike Instead of Workout
July 21, 2009 | 1 Comment
Remember instead of our usual Suffer on Saturday we are going to hike Grey Rock. You can ready other’s descriptions of this hike here and here. In an effort to maybe beat some of the weekend crowds we will meet at the trailhead on Highway 14 at 8:00 A.M. on Saturday. If you’d like to carpool meet at EmerFit at 7:15 7:00 A.M. Please RSVP by adding your name to the “events” whiteboard at EmerFit.
