Thursday 090930
September 30, 2009 | 5 Comments
Back Squat 2-2-2-2-2
15 minutes max rounds
- 10 Burpees
- 10 Knee To Elbows
- Run or Row 400 meters
We are burning the midnight oil in the back office of EmerFit this week and we were hoping to have the new schedule finalized today but its going to take another day. Rest assured that the only elimination is no more morning Oly class. All the other changes are additions. Friday’s post will also have some info about our new programming and other planned changes.
No comments on Wednesday’s post. Anyone read any of those articles? Do you like suggested reading like that? Anyone going to the talk Thursday night from the author of “Spark”?
Who is a fan of getting coached by your significant other? Thanks to Bill for this photo from FGB IV. Its like couples night on the rowers. More photos and video of FGB IV to come.
Wednesday 090930
September 29, 2009 | Comments Off
10 Power Cleans
25 Push Ups
8 Power Cleans
20 Push Ups
6 Power Cleans
15 Push Ups
4 Power Cleans
10 Push Ups
2 Power Cleans
5 Push Ups
Use 55% of your best single rep power clean if you have one on record. If you are new to the clean you may be asked to use dumbbells.
For a discussion of our customized “Fran” see yesterday’s comments. Thanks for asking A.J.
Some other reading for the week:
Going Overhead Are you stretching?
Get Bigger Muscles By Walking Are you resting enough?
Interview with the Paleo Cookbook Author
A Round Up of Cool Links From Mark’s Daily Apple. I especially liked the vegiterian articles from Dr. Eades that mark linked to.
Tuesday 090929
September 28, 2009 | 6 Comments
Customized “Fran”
21-15-9 reps of
- Thrusters
- Pull-ups
We will be scaling this workout based on some of your recent 1 rep max attempts. Some of you will go heavier than the prescribed 95 pounds and some of you lighter.
Harvard Medical Professur John Ratey, author of “Spark: The Revolutionary Science of Exercise and the Brain” is speaking in Fort Collins Thursday evening. Detail are available from the Coloradoan, Poudre School District, and Dr. Ratey’s website. If you have kids or are just interested in exercise and the brain you should consider attending.
Monday 090928
September 27, 2009 | Comments Off
Overhead Squat 1 Rep Max Then:
5 rounds:
- Run 200m
- 15 KB Swings (1.5/1 pood)
Please note that our schedule remains unchanged this week. And we will have Suffer on Saturday at 9:00 A.M. but we will be back in the gym. The new schedule will go into effect on October 4th and will be detailed in a newsletter early this week. It is also 90% setup in the online scheduler if you want a preview.
Thanks to everyone that came out for Fight Gone Bad IV and our BBQ.
Saturday 090925 Fight Gone Bad IV
September 25, 2009 | 2 Comments
9:00 A.M.: Doors open.
9:30 A.M. Athlete check-in, heat assignment, and warm-up.
10:00 A.M.: Heat 1 & 2
10:30 A.M.: Heat 3 & 4
11:00 A.M.: Heat 5 & 6 (if necessary)
11:30 A.M. – 1:30 P.M.: Post Workout Celebration
Thanks to our sponsors: Gubbels Chiropractic and Wellness, New Belgium, and the Knife Depot.
Feel free to come hang out even if you are not doing the workout. If you are on the fence about working out just do it, you’ll have fun!
Friday 090925
September 24, 2009 | 4 Comments
Lunge 100 ft
21 Pull-ups
21 Sit-ups
Lunge 100 ft
18 Pull-ups
18 Sit-ups
Lunge 100 ft
15 Pull-ups
15 Sit-ups
Lunge 100 ft
12 Pull-ups
12 Sit-ups
Lunge 100 ft
9 Pull-ups
9 Sit-ups
Lunge 100 ft
6 Pull-ups
6 Sit-ups
If you are new to the gym we will probably suggest you cut the lunges in half. You’ll probably still be plenty sore.
Who is ready for Fight Gone Bad? We got a new sponsor! New Belgium is providing some beer for folks who raised money and complete the workout. Thanks New Belgium!
Brian W. is in the lead for the fundraiser at $250.
Seems like we have a habit of catching lifters with their tongues out lately.
Thursday 090924
September 23, 2009 | 1 Comment
Deadlift 5-5-5
3 Minutes of Burpees
Rest 90 seconds
2 Minutes of Burpees
Rest 90 seconds
1 Minute of Burpees
Rest 90 seconds
Wednesday 090923
September 22, 2009 | 1 Comment
Row 2,000 meters.
This should take you 7-10 minutes. Go all out! When you’re done practice your muscle-up, pistol, or handstand.
Our booth at last weekend’s fair.
Tuesday 090922
September 21, 2009 | Comments Off
40-30-20-10 reps of:
- Kettlebell swings (1.5/1 pood)
- Knee To Elbow
This is a short one so expect a fun warm-up and consider practicing something you need to improve at.
Fight Gone Bad Details
Remember Fight Gone Bad is this Saturday at EmerFit. EmerFit, Gubbels Chiropractic, and The Knife Depot will provide post-workout lunch (brats, burgers, etc) to everyone who raises at least $50.
Please make all donations through the FGB IV website. Spectators and family are welcome.
Please plan to pitch in $10 per person ($5 per child) for food if you did not participate in fundraiser.
Schedule:
9:00 A.M.: Door open.
9:30 A.M. Athlete check-in and heat assignment
10:00 A.M.: Heat 1 & 2
10:30 A.M.: Heat 3 & 4
11:00 A.M.: Heat 5 & 6 (if necessary)
11:30 A.M. – 1:30 P.M.: Post Workout Celebration
Brad and Aaron workout at the Sustainable Living Fair this past weekend. Thanks to everyone who volunteered to help at the booth!
Monday 090921
September 20, 2009 | 4 Comments
Clean and Jerk 1 Repetition Maximum
10 minutes max rounds:
- 10 Pull-ups
- 10 Push-ups
- 10 Box Jumps
Just a few more tests between now and the end of the month before we begin our new programming. Today we clean and jerk. Wednesday we’ll test your 400 meter spring and do “Elizabeth”. Fight Gone Bad on Saturday. Next week we will overhead squat for our one rep max, do “Fran”, and row a 2k.
We will be using your scores from the last six weeks of testing to inform and plan our programing for October.
Diego was voted the winner of our Summer Lean Out Challenge. Below is a photo of him and his cash. He was awarded a pot of $450 and a free month at EmerFit. Marlena took second place so she earned a month’s membership too. The 7 contestants who completed the challenge and kept daily food logs voted Diego the winner by comparing before and after photos. You can see his before photo and his after photo.
Congratulations to all the participants. We will start another food challenge this fall. Get ready!
