Tuesday 090901
August 31, 2009 | 5 Comments
“Nancy”
5 rounds for time:
- Run 400 meters
- Overhead Squat 95 pounds for 15 reps
Post your caption for this photo in the comments.
Monday 090831
August 30, 2009 | 4 Comments
Strict Press 1 repetition maximum then Push Press 1 repetition maximum. Finally, see how many perfect air squats you can complete in 90 seconds.
What is your favorite CrossFit video? According to YouTube the video below about the infamous 300 workout is the most popular CrossFit video. Post a link to your favorite video in the comments.
Friday 090828
August 27, 2009 | 6 Comments
Five rounds of:
- Row 500 meters
- 35 Sit-ups
Join us for Suffer on Saturday at City Park tomorrow at 9:00 A.M.
A few weeks ago Joe (pictured below) and Greg won our pull-up challenge. Joe added the most total pull-ups and Greg had the largest percent increase. Nice job Joe and Greg!
Thursday 090827
August 26, 2009 | 1 Comment
Overhead Squat 5-5-5-5-5
Work your way up to a “work weight” and attempt to use that load for all five reps of all five sets. This method is known as “sets across” as opposed to the “ascending sets” that you may be used to. If it has been a while since your last heavy overhead squat (090603?) but you have been hitting 3 or more classes a week you may be able to attempt your previous 5 RM as your work weight.
Otherwise, you may need to use a load that is lighter than your 5 RM but still challenging. If you make a mistake and choose too heavy of a weight then lower the weight on the next set.
Big E on his bike.
Wednesday 090826
August 25, 2009 | Comments Off
“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)
Compare to 090722. This is practice for FGB IV. If you would like to participate in the workout and the BBQ you need to raise at least $50 in donations.
Tuesday 090825
August 24, 2009 | Comments Off
For time:
- Run 1 mile
- 50 Pull-ups
- Run 1 mile
Try to make the first mile your best mile even if it lengthens the time spent on the rest of the workout. We will record your time on the first mile as your current official “mile score”.
Suffer on Saturday at City Park 090815. Who knows when you might need to carry somebody.
Monday 090824
August 23, 2009 | Comments Off
Deadlift: Find your 1 repetition maximum. Then, test how long you can hold a handstand.
Today, we begin the testing we mentioned last week. We have a few guidelines for the 1 RM tests. We will review this in class but if you have a minute to review the details now thigns will go smoother.
New To EmerFit or Heavy Lifting?
It is only useful to truly test your 1-rep max if you have been heavy lifting for three months or more. If you are new to heavy lifting we will work with you to choose a weight and we may have you do sets of 3 instead of singles. You results will still be useful for choosing loads in future workouts.
Perfect Mechanics
During your 1 RM test we want to see perfect mechanics. The goal is to get stronger and move better not to lift more weight. Let that sink in. You will lift more weight overtime but you should not sacrifice safety for a few more pounds. If your form degrades we will ask you to abort the lift and either try a lighter load or call it a day.
Choosing a Weight and Warm-Up Sets
Please consider these suggestions from Coach Rippetoe:
“The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1
If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total [ or 1 rep max test] yet.”
Friday 090821
August 20, 2009 | 1 Comment
Front Squat 3-3-3-3-3
Go heavy and go home or practice something you suck at.
We will have Suffer on Saturday tomorrow at City Park at 9:00 A.M. After this week we will have three more City Park S.O.S workouts. So the upcoming City Park WODs are 8/22, 8/29, 9/5, and 9/12. There will be no S.O.S on September 19th due to EmerFit’s involvement with the Sustainable Living Fair. There will be no S.OS. on September 26th due to the Fight Gone Bad workout.
Mark your calendars or use our events calendar:
Thursday 090820
August 19, 2009 | 2 Comments
Five rounds of:
- 12 Dumbbell Thrusters (35/25)
- 12 Pull-ups
World famous climber John “Verm” Sherman stopped by EmerFit this week on his way through Fort Collins. Here he is pictured with Pat Goodman, Jess Goebel, and the EmerFit trainers. Remember, Pat is giving a slideshow on his climbing adventures Wednesday at 8:00 at the gym.
Wednesday 090819
August 18, 2009 | Comments Off
Power Clean 1-1-1-1-1 followed by
3 minutes of Barrier Hop Burpees
Rest 90 seconds
2 minutes of Barrier Hop Burpees
Rest 90 seconds
1 minutes of Barrier Hop Burpees
Rest 90 seconds
Special Event
Wednesday night at 8:00 P.M. EmerFit will host a slideshow by accomplished climber Pat Goodman featuring his adventures in India and North Carolina. Pat is visiting Fort Collins from the east coast before his next adventure in China. Stop by to see some amazing photos and good stories. After completion of the slideshow the gym will be open for about 30 minutes to allow for discussion.
Diego with socks on his arms. Whatever works.
