Saturday 091031: Halloween Suffer On Saturday
October 30, 2009 | 4 Comments
We will have Suffer On Saturday tomorrow at 9:00 A.M. and Olympic Lifting class at 10:00 A.M. There will NOT be a On Ramp Class at 8:00 A.M. Congrats to those of you that graduated from the October On Ramp, we look forward to having you in class next week.
Don’t forget to wear your costume tomorrow and you might win a prize. You must be able to workout in your costume. The suspect the workout might involve swings, lunges, and knees to elbows.
Check out some cool CrossFit Halloween photos:
091030
081031
081028 Not exactly Halloween but costumes and yours truly.
Eric cleans a pumpkin.
Friday 091030
October 29, 2009 | 8 Comments
Overhead Squat 1-1-1-1-1 at 90%
Tabata:
- Push Ups
- Sit ups
- Squat
Don’t forget your costume for tomorrow’s Halloween edition of Suffer on Saturday. Winners will get a gift certificate for one of the new edition EmerFit T-Shirts or a Beanie. We are hoping to have the apparel in stock by Thanksgiving and certainly by our holiday party in mid-December.
The mystery squatter and her leg warmers.
EmerFit Open: Thursday 091029
October 28, 2009 | 6 Comments
We will be open with our regular schedule in the morning. Please travel safely if you choose to come in.
Deadlift 3-3-3 at 85%
4 rounds:
- 7 Hang Power Cleans and Push Press (65% of 1 RM Push Press)
- 7 Strict Knee To Elbows
Welcome back Brad!! His family emergency is over. You’ll see him around the next couple of days and then he’ll be back to regular coaching starting Monday.
EmerFit CLOSED: Snow Update and Cancellations
October 28, 2009 | 10 Comments
UPDATE:EmerFit is now CLOSED for the day. All evening classes are CANCELLED.
This decision was made after CSU and the City of Fort Collins announced that they were closing at 2:00 P.M. The City has issued an accident alert and is encouraging all residents to stay off the roads and to drive only in the case of an emergency. Working out is not an emergency.
If you need a workout do today’s 75 burpees for time. The record for today is 3:15 by Brad, closely followed by Dr. G at 3:24. Post your time to the comments. Yes, you read that correctly: Brad is back, more on that exciting news in a few hours with tomorrow’s blog post.
At this time we are planning to still have the 5:30 and 6:30 P.M. classes but we STRONGLY encourage you to stay off the roads and to stay home. A workout is not worth an accident on slippery roads.
For now we plan to run tomorrow’s (Thursday) classes as scheduled.
Please be safe out on the roads and sidewalks.
The National Weather Service is predicting 4-8 inches this afternoon and another 2-4 inches tonight with high winds. Check the weather here.
Wednesday 091028: Yay, Burpees!
October 27, 2009 | 5 Comments
Strict Press 3-3-3-3-3 at 80%
75 Burpees for time.
Once we got a GHD and it we had to dismantle it to get it into the basement gym it was pretty obvious we needed a better space. In the back ground you can see the old lifting platform, rings, and another GHD in the garage. Back then the only “class” was at 5:30 P.M. on Mondays, Wednesdays, and Fridays. And the coach usually worked out with the class. I wish I had a photo from when we stopped traffic with slosh pipe lunges.
Tuesday 091027: Back Squats
October 26, 2009 | 11 Comments
Back Squat 4-4-4-4-4 at 75%
“Dr. G”
3 rounds
- 30 Squats
- 30 Pull-ups
- 30 Push Press 45/35 pounds
Happy 30th Birthday to Chris G.
Monday 091026: Front Squats and News
October 25, 2009 | Comments Off
Front Squat 1 Rep Max
- Row 500 meters
- 30 Push-ups
- Row 500 meters
- 20 Push-ups
- Row 500 meters
- 10 Push-ups
Remember when we talked about perfect push-up form?
News
- We made some website updates this weekend including changing the main page to show some short quotes from your testimonials and a new EmerFit slideshow. Feedback on the website? Send it to us!
- New testimonials are up from Chris M., Robert A., and Robyn K. Got a testimonial? We’d love to help you get it on the website.
- Check out the first entry in the EmerFit Food Blog.
- Special Halloween Suffer On Saturday this weekend! Best costume wins a certificate for an EmerFit beanie or a new EmerFit t-shirt. You must be able to complete the workout in costume to be eligible!
New EmerFitter and October On Ramp participant Chris B. Despite the grimace he says he loves swings and deadlifts. You should see the face he makes doing things he hates.
Seasonal Steamed Vegetables
October 24, 2009 | Comments Off
Editors Note: The EmerFit Food Blog will be a place for EmerFit members to review and share information about recipes they have prepared. Thanks to Marlena for the idea and motivation behind this blog. Anyone is welcome to submit a recipe review for something they have prepared, make sure to include a picture.
Recipe: Seasonal Steamed Vegetables
Source: http://www.performancemenu.com/recipes/index.php
Recipe Type: Side
Chef: Marlena and Dean
Chef’s Rating: 4 out of 5 Stars
Modifications: None
Chef’s Review
Before starting CrossFit at EmerFit I did not eat vegetables. Especially those nasty green ones! Well, that changed when I learned about the Paleo Diet and how important it is to my health and performance. (And getting rid of that pesky leftover pregnancy weight!) So, I found it fitting to start my food blogging with a vegetable dish.
I found this recipe “Seasonal Steamed Vegetables” from Performance Menu. I had never tried summer squash before and had only had zucchini a couple of times. I was a little hesitant to try this dish, but was pleasantly surprised. It was super easy to prepare, takes little time to cook and tastes great! It was the perfect side dish to Dean’s awesome steak. I will be making this again soon and trying different veggies keep it interesting.
Chris McMahon
October 24, 2009 | Comments Off
In 1994, I started Tae Kwon Do, and stuck with this martial art for 8 years. Throughout my time with TKD, I definitely improved in coordination – power – gymnastics, but my poor cardio did not improve. I did not spend any time on my nutrition. The result – I gained ~ 25 lbs of weight through these years, with a disproportional amount of that in fat. My peak weight was 230lbs. After TKD, from 2002 to 2006 – I moved through four local Fort Collins gyms. Each of these gyms I experimented with various diet programs, and workout methodologies (group workout, trainers, solo). In my effort through these years, I was effective in decreasing my body weight by a whole 10 lbs, 2.5 lbs a year!
At my November ‘06 physical, my blood pressure was at pre-hypertension levels and my doc put me on meds for that. In the next year I tried to turn up my focus on my work out intensity, but my 2007 physical showed no improvement on my blood pressure, and now my cholesterol numbers were degrading. My doctor gave me a heads up: if by my next physical (January 2009), I did not bring any changes to my cholesterol, I would get to start medicine for that condition also.
January 2007 brought a new intensity to my goal to lose weight, still at a regular gym, I added a diet to the program. I assumed that losing weight would fix my cholesterol and blood pressure issues. My understanding at that time was to lose weight one must create a calorie deficit. The results from January to July were good on the weight side – I lost 15 lbs, ending at 205 lbs. Through this time most of my strength/endurance measures eroded. My blood pressure did not improve, my body fat percentage did not move. I was doing more of the same, getting more of the same.
August 2008 was crunch time – 6 months to my physical: Enter Crossfit at Emerfit with Coach Brown. My first discussion with him was on fitness, specifically, what is fitness. I had never thought about this. No one (TKD masters, coaches, paid trainers, gym buddies) had every asked this question or had an effective answer to this question. Coach Brown described fitness to me in a logical, effective, applicable way. Crossfit is a whole life approach, including nutrition. I started the zone nutrition plan recommended by Coach Brown, and I joined the Crossfit workouts.
The results:
At my January 2009 physical the numbers were in. My blood pressure was back to normal ranges, and I was able to stop the use of blood pressure medicine. My cholesterol was also back to normal levels. And my work capacity improved. My fitness (health and physical capabilities) improved. The Crossfit approach to fitness – excellent foundational nutrition (not just caloric deficits) and outstanding physical programming.
I feel and believe that I need to give credit to the third leg of my success. Coach Brown cultivates an environment where the coaches get to know each athletes goals, strengths and areas needing improvement. They focus on each person, when they need it in the group classes and have periodic one on one sessions to cover goal planning. They provide great motivation in the gym and in life.
Coach Chris Brown runs a great program at Emerfit with life changing results!
Chris McMahon. Fort Collins, Colorado. October 2009.
Robert Alexander
October 24, 2009 | Comments Off
I was tired of the same old routine, at the same old gym. I was not seeing any results, despite the fact I was spending two hours a day there. I began to think why do I keep giving my money to a gym where I am not receiving results? I thought about this long and hard, and deiced to dump my old “Global Gym” and give Emerfit a shot. It is a choice I have never regretted.
My first day at Emerfit, I could see the difference between Emerfit and the old typical gym, and a number of those different aspects astounded me. The coaches not only took the time to show me how to safely preform each lift, but they took the time to review nutrition, and appropriate rest, to ensure I would receive maximum results. They set intermediate goals to help me reach my overall goals. The community that is formed, by the members common passion for continues improvement within ones-self, is second to none. Members are not solely there to improve themselves, but also there to help improve each other. If one finishes a workout before another they stay, and cheer everyone on, until everyone has finished the workout. My camaraderie with other members became so strong that they quickly, not only, became friends within the gym, but became the friends I would hang out with outside the gym. Finally, the workouts at Emerfit are always different; they keep your body guessing, what is next, and they are always fun and challenging. They will challenge your strength, muscle endurance, and cardio all in the same workout, and within an hour.
I came to Emerfit after having two surgeries on my right shoulder. Flexibility and power over my head was not my strength. I was unable to consistently squat while holding a PVC pipe over my head. I would squat two to three reps, may be, and would then need to rest for a bit. I was frustrated with this. The coaches continued to tell me to give it time and trust them. As time past my overhead squat continued to improve. The last time I over head squat I was able to put up 119 pounds, easily. Within nine months, I went from struggling to over head squat a PVC pipe to over head squatting 119 pounds. My confidence with overhead lifts has greatly improve, and I look forward to my next over head squats to see how much I can put up now. Not only, do I owe a thank you to the Emerfit staff, and to the members, for my new found flexibility, strength, speed, and physique, but also for my increase in confidence, mental strength, and ability to handle stress.
If you are like me: results driven, and very busy, you cannot find a better gym, a better program, a better staff, or a more supportive membership than at EmerFit. Considering my experience, and results, I would recommend Emerfit to anyone, no matter their current fitness level.
Below are some of my other results:
- Dead lift went from 355 pounds to 415 pounds in nine months
- 400 meter run went from 1:12 to 1:05 in four months
- Press went from 109 pounds to 125 pounds in four months
- Was able to run and complete a 5k with no notice
- Went from using a blue band for kipping pull ups to being able to do 40 pull ups at once in nine months
Robert Alexander. October 2009.
