Friday 010110 – Gym Closed
December 31, 2009 | Comments Off
Happy New Year! Gym is closed for the day. See you Saturday at Suffer (0900) or Oly (1000).
Scroll through the EmerFit photos from the year. Post your favorite EmerFit memory and your goal or prediction for 2010 to the comments.
See you next year!
Thursday 091231
December 30, 2009 | 2 Comments
Push Press 1-1-1-1-1 at 90%
5 rounds of:
- 5 Deadlifts (60-70% of 1 RM)
- 10 Burpees
Remember: No classes Friday, gym is closed. We will have our normal Saturday schedule and we’re back to regular hours Monday.
Front Squat
Wednesday 091230
December 29, 2009 | Comments Off
Front Squat 3-3-3-3-3 at 80%
“Jackie Wannabe”
For time:
- Row 1k
- 50 Thrusters (45#)
- 30 Heavy KB Swings
Paleo Pancakes. Sometimes you need a meal that tastes like something you used to eat regularly?
Paleo Pancakes
December 29, 2009 | 1 Comment
Recipe Name: Paleo Pancakes with fruit puree
Source: http://crystaljnelson.blogspot.com/2009/09/sunday-morning-paleo-breakfast.html
Recipe Type: Breakfast
Chef: Marlena
Chef’s Rating: 5 out of 5 Stars
Modifications: none
Sometimes I miss having the sweet breakfast breads – like pancakes. I began the hunt for a good pancake recipe that was Paleo approved and came across this one on Crystal’s blog.
I have made these several times and they hit the spot! I like to top them with a strawberry and blueberry puree to sweeten them up a bit. Just remember to keep them small and keep your heat on low-medium so they don’t burn.
Tuesday 091229
December 28, 2009 | 3 Comments
“Grace”
30 Clean and Jerks for time. Use 75% of your best 1 rep push press.
After a brief rest use a continuously running clock to do 1 strict pull-up the 1st minute, 2 pull-ups the 2nd minute, and so on until you cannot complete all the pull-ups in the required time. You can’t kip but you can use a band. Shoot for 7-10 minutes.
Post your caption for this photo to the comments.
Monday 091228
December 27, 2009 | 1 Comment
Overhead Squat, find a new 1 rep max.
Alternating Tabata:
- Tabata Toe To Bar
- Air Squat
Remember, we are closed Friday for the New Year’s Day Holiday but we will be open Thursday and Saturday.
Is local food better? More paleo? Post thoughts to comments.
Gym Closed – 12/24-12/27
December 23, 2009 | 2 Comments
Happy Holidays! Please enjoy some time with your families and friends. Rest up for the last workouts of 2009! We’ll re-open at 6:00 A.M. on Monday.
Registration is now open for the 2010 CrossFit Games. You must compete in sectionals to qualify for regionals this year. Note that in some places the dates for our sectionals are conflicting. The correct dates are March 20th and 21st. Also, this year each competitor can bring a guest but all other spectators have to pay unless you’re a volunteer.
Details for the Affiliate Cup have not yet been announced but it appears that affiliate teams will have to qualify at regionals.
Please let us know if your register for sectionals.
The 2009 EmerFit Affiliate Cup team celebrating near Aromas back in July.
Wednesday 091223
December 22, 2009 | 1 Comment
“12 Days Of CrossFit”
- Burpee Pull-Up
- Turkish Get-Ups
- Knees to Elbows
- Wall Ball Shots
- KETLLEBELL SWINGS
- Box Jumps
- Push Presses
- Med Ball Cleans
- Double Unders
- Jumping Lunges
- Standard Push-Ups
- High- Pulls
Just like the popular holiday song do one burpee pull-up, then one burpee pull-up and two turkish get-ups, then one burpee pull-up, two turkish get-ups, and three knee-to-elbows…you get the idea.
If you were around a year ago compare to 081208.
The crowd of EmerFitters at Inner Strength last Saturday for our holiday party. Thanks to Chris C. for taking some photos.
Tuesday 091222
December 21, 2009 | 5 Comments
Front Squat 4-4-4-4 at 75%
100 Burpees for Time
Registration for the CrossFit Games Sectionals opens tomorrow. Who is planning to compete?
Click to enlarge. Its out on DVD now and on netflix. Good reading list too. Seen it? Thoughts? What could EmerFit do to help you find, prepare and eat better food? Post ideas to comments.
Monday 091221
December 20, 2009 | 4 Comments
Hang Power Clean, Find a New 1 Rep Max
News
- Remember we’re closed December 24th, 25th, and 26th.
- Tuesday we’ll be front squatting and doing 100 burpees for time.
- Wednesday we’re doing our annual 12 days of Christmas workout.
Another new member and the first EmerFitter to row 100k in the Concept 2 challenge: Chad, overhead squats.
