Monthly Archives: November 2009

Deadlift 4-4-4-4-4 at 75% of 1 RM Every minute for 10 minutes: 10 Box Jumps 10 Knee To Elbows Which deadlift setup is best? Why? What other improvements could be made? Keith deadlifts. Keith, I hope you don’t mind being … Continue reading →

Push Press, find your new 1 rep max. Go heavy, then practice, stretch, foam roll, and go home. Recognize any EmerFitters in this photo? Congrats to all of you, I look forward to hearing what you thought about the certification. … Continue reading →

Gym closed for the holiday. Join some of the EmerFit crew at the Thanksgiving Run downtown Fort Collins. Race starts at 9:00 A.M. but look for some friends in front of the Starbucks from 8:00 until the race starts. On … Continue reading →

“Filthy Fifty” 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double … Continue reading →

Row 500m at +5 pace Row 500m at +4 pace Row 500m at +3 pace Row 500m at +2 pace Row 500m at +1 pace Row 500m at +0 pace If possible with the number of people in class rest … Continue reading →

“Angie” 100 reps of: Pull ups Push ups Sit ups Squats Complete all reps of one exercise before moving on to the next exercise. If necessary scale to three quarter or half Angie. Pre-order your new EmerFit apparel in the … Continue reading →

“D.T.” Five rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Prescribed load is 155 pounds for men. A good scaling method would be 75% of your 1 rep max in the push press. That is assuming your … Continue reading →

Front Squat 3-3-3 at 85% 4 rounds 5 DB Snatch 10 Pull-ups 15 Double Unders Holiday Party Update The 2nd Annual EmerFit Holiday Party will be Saturday December 19th from 6:00-8:00 P.M. at Inner Strength. After a couple hours of … Continue reading →

Hang Power Clean 3-3-3-3-3 at 80% Row 1,000 meters for time. John R. at the Colorado Open.

Overhead Squat 4-4-4-4-4 at 75% 3 rounds: Run or Row 400 meters 10 thrusters with 60% of 1 RM Push Press Katy barrier jumps at sunset.