Tuesday 091201
November 30, 2009 | 3 Comments
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 used as an example.
Monday 091130
November 29, 2009 | Comments Off
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. Photo courtesy CrossFit.com.
Thursday 091126 – Give Thanks
November 25, 2009 | 3 Comments
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 this day Jeff, Brad, and me are so grateful to the EmerFit community, the CrossFit community, and all the other coaches who have helped us along the way. Our mission is to empower you to live fitter, healthier, and happier lives. We measure our success by improvements in the gym but more importantly by the stories you bring back from applying your fitness in the real world. Thank you for letting us fulfill our dreams of being of service to others. Please enjoy your holiday, stay safe, and give thanks. See you Saturday for some shared suffering.
The beginnings of EmerFit. Colorado State Patrol. CrossFit Level 1. November 6th, 2005
Wednesday 091125
November 24, 2009 | 3 Comments
“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 unders
Don’t forget the gym is closed Thursday and Friday for the Thanksgiving Day Holiday. If you’re doing the Turkey Trot look for Coach Jeff and the rest of the EmerFit crew at the Starbucks around 8:00 A.M. Race starts at 9:00.
Last week’s Suffer on Saturday crew.
Tuesday 091123
November 23, 2009 | Comments Off
- 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 at a 1:1 ratio. In other words, if your just rowed a 2:05 then rest 2:05 before your next row. If that won’t work favor resting longer.
For pacing, if you rowed the 1k last week use the average 500 time available from your trainer. If you weren’t her last Wednesday use a 500m average time from your last 1k or 2k.
Are you doing the holiday rowing challenge and looking for a rowing plan? Here are some websites suggested by Coach Molly at the rowing seminar:
After some research I also ran across The Pete Plan which appears to be a simplified version of the Wolverine plan. I’m going to experiment with the Pete Plan as part of my training. I’m doing both the 100,000 meter challenge and preparing for the Mile High Sprints. I am undecided as to how I will fit some standard CrossFit metcon into the Pete Plan with the 100,000 meter challenge.
If you aren’t doing the challenge I think you could follow the Pete Plan and do CrossFit metcons on the optional rowing days (the ones in brackets). I am doing two strength days each week so I may do a short metcon on those days plus 3 days of rowing. An alternative would be to investigate the rowing methods of CrossFit Endurance.
On a related topic here is a search on cushioning the seat for consecutive long rowing days. It seems a few vendors make a cushion and I also saw recommendations to use bubble wrap or a mouse pad.
Some rowing at the EmerFit Rowing Seminar
Monday 091123
November 22, 2009 | 10 Comments
“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 next 48 hours and save 5 bucks per item. After November 25th prices go up by $5 on each item. All items will be available for pick-up by December 18th.
- Sign-up for the EmerFit Holiday Party. Time for some rock climbing!
- Sign-up for Chris’ lecture on the “Future of EmerFit”. For those unable to attend the lecture, details will be shared online after the lecture.
- Sign up or tell your friends about the December EmerFit On Ramp. Who needs some fitness for Christmas?
Friday 091120
November 19, 2009 | 3 Comments
“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 hang power clean has been going well. If the push jerk is new to you the push press is okay.
The Power Clean (no its now hang power like in “D.T.”, if you want to see a hang power clean demo check out this short one of Sage B. from CrossFit.com: [wmv] [mov].) The Power Clean from Patrick Cummings on Vimeo. November 18, 2009 | 1 Comment Front Squat 3-3-3 at 85% 4 rounds Holiday Party Update Sign-up for the party will be available by Friday. We apologize for changing the date but we couldn’t get a reservation for the 12th. Emmett playing on the rower. November 17, 2009 | 2 Comments Hang Power Clean 3-3-3-3-3 at 80% Row 1,000 meters for time. John R. at the Colorado Open. November 16, 2009 | Comments Off Overhead Squat 4-4-4-4-4 at 75% 3 rounds: Katy barrier jumps at sunset.
Thursday 091119
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 rock climbing those that are interested will meet at a local establishment for some additional merriment. Kids are welcome at the rock climbing.
Wednesday 091118
Tuesday 091117
