Monday 100201
January 31, 2010 | Comments Off
Hang Squat Clean find a 1 rep max for today. You have approximately 10 minutes.
Hang Squat Clean 2-2-2-2-2 with 85% of today’s 1 rep max.
10 minutes max rounds:
- 5 Kettlebell Front Squats (Goblet or Double Clean Style)
- 7 Box Jumps
- 9 Knee To Elbows
Our programming is always evolving and cycling. This month we’re experimenting with some strength and work capacity formats developed by Coach Shaul at Mountain Athlete. The strength workouts require you to find a one rep max for the day and to do so rather quickly (~10 minutes). This number is going to be different than your competition 1RM or even your 1RM from class when we take 30-45 minutes to find it with lots of rest between sets.
When experimenting with these workouts last month your coaches typically used a format like 5-3-2-1-1-1. Our first single was something we knew we could do and typically had done the month before. If it was a good day we tried a moderate (10-20 pound) jump in the second single. If we missed that we’d reduce the weight and try something lighter. If it was a bad day (stress, lack of sleep, compressed workout time, etc) we took that first single and used it as our 1 RM. In short, be smart, don’t be greedy, listen to your body.
Jared does a turkish get-up.
Friday 100129
January 28, 2010 | 7 Comments
Deadlift 3-3-3-3-3, find a new 3 rep max.
21-15-9
- Sumo Deadlift High Pull (65/95)
- Hang Power Clean (65/95)
Weekly Links
Coach Jeff at Halloween
Thursday 100128
January 27, 2010 | 8 Comments
Hang Power Snatch 2-2-2-2-2
Every minute on the minute for 12 minutes complete:
- 10 Knee To Elbows
- Overhead Lunge Down and Back (20k/15k plate)
If Caitlin looked menacing in yesterday’s photo then Giles looks ________ in this one.
Wednesday 100127
January 26, 2010 | 7 Comments
Behind The Neck Push Jerk 3-3-2-1-1
Tabata
- Sit Ups
- Push Ups
- Box Jumps
Who knew Caitlin could look so serious?
Tuesday 100126
January 25, 2010 | 1 Comment
“Rowing Helen”
3 rounds
- Row 500m
- 21 KB Swings
- 12 Pull-ups
Mitch during “Christine“.
Monday 100125
January 24, 2010 | 5 Comments
Bench Press 3-3-3-3 – Find a 3 Rep Max
News
- Got any friends ready to try EmerFit? Point them to the February On Ramp
- Don’t forget about our Tai Chi seminar on February 6th.
- Our next Rowing Seminar will on February 20th. Only 8 spots so sign-up soon.
- Welcome Kristi to the EmerFit staff. She’ll be managing the office so our coaches can spend more time with you, we can make faster progress on some of our new programs, and we can get into our new space. More news on that last one in the next week or too. Kristi will be taking photos in classes this week so she can learn all your faces and update your profiles in MindBody. Don’t be shy.
I couldn’t resist posting this cute kid’s video. Besides any CrossFitter should be a fan of the movie “Miracle”.
Friday 100121
January 21, 2010 | 5 Comments
Thruster 4-4-4-4
“Christine”
3 rounds:
- Row 500
- 12 Deadlifts at 50% of 1 RM
- 21 Box Jumps
Do you have a blog? Here are a couple we know about:
- Laura and Greg blog about their Paleo Challenge
- Andy’s Blogging About His Time in the On Ramp
- Besides submitting recipes to the EmerFit blog Marlena is doing her own food blog.
- And don’t forget EmerFit alum Crystal and her blog.
The website for the CrossFit Games Mountain Sectionals is live. Who is competing? Volunteering? Spectating?
Sam, where were you today?
Thursday 100121
January 20, 2010 | 1 Comment
Snatch Grip Deadlift 3-3-3-3
3 rounds
- 5 Renegade Rows (each arm)
- 10 Overhead Squats (95/65 or 50% of 1RM)
- 20 Sit Ups
A future EmerFitter!
Wednesday 100120
January 19, 2010 | 1 Comment
Max Pull-ups in 2 minute, then:
10-9-8-7-…1…-7-8-9-10 reps of:
- Swings
- DB Thrusters
David, from December’s On Ramp, deadlifts. He should be joining regular classes this week. Welcome!
Tuesday 100119
January 18, 2010 | Comments Off
Push Press 5-5-5-5
Then, row as far as you can in 7 minutes.
Caitlin cooked up some Cantaloupe and Avocado salad. Check out her review.
