Monthly Archives: November 2009

Deadlift 1 RM Go heavy, go home. Or practice your kipping or muscle ups.

Push Press 1-1-1-1-1 at 90% 2 rounds 25 Swings 20 Wall Ball 15 Burpees Its a normal schedule on Saturday this week. Jeff and Brad will be running the show while I attend the USA Weightlifting Club Coach Certification at … Continue reading →

“Its Just The Bar” Run 400 meters 30 reps of each: Deadlift Hang Power Snatch Front Squat Push Press Overhead Squat Run 400 meters Pure metabolic conditioning. Enjoy! News Rowing Seminar – There are still a few (3) spots left … Continue reading →

Front Squat 3-3-3-3-3 at 80% of your 1 rep max. 30 Pull-ups Run 800 meters 30 Pull-ups If the weather or time of day does not permit running your coach will provide a substitute, possibly burpees. The normal rowing substitute … Continue reading →

Hang Power Clean 4-4-4-4-4 at 75% of your 1 Rep Max Max push-ups in 3:00 Rest 2:00 Max sit-ups in 3:00 Caitlin posing while working out.

Overhead Squat, Find a New 1 Rep Max “Karen”: 150 Wall Ball Shots For Time. Don’t forget Jess’ paleo nutrition presentation tonight (Monday) at 7:00 P.M. Buck brought in a cool article from Golf Magazine entitled “The New Way To … Continue reading →

Deadlift 1-1-1-1-1 at 90% Half of “Cindy”: 10 minutes max rounds of: 5 Pull-ups 10 Push-ups 15 Squats Our favorite lawyer, writer, and valley girl takes some aggression out on the tire. Fo sho!

Push Press 3-3-3 at 85% of 1 rep max Run or Row 400 meters 30-20-10 reps of KB Overhead Lunge Push Press (65/55) Run or Row 400 meters Guest Speaker Next Monday night at 7:00 P.M. EmerFit member Jessica Kuzma … Continue reading →

BSQ 3-3-3-3-3 at 80% of 1 Rep Max 5 rounds: 10 Burpees 15 Heavy Swings What are your favorite sources for paleo, zone friendly, or gluten free recipes? Post websites and cookbooks to the comments. Recently both Marlena and Laura … Continue reading →