Monthly Archives: January 2010

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 … Continue reading →

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 Are you a client or a patient? Are you strong enough? Are you walking enough? Coach Jeff at Halloween

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.

Behind The Neck Push Jerk 3-3-2-1-1 Tabata Sit Ups Push Ups Box Jumps Who knew Caitlin could look so serious?

“Rowing Helen” 3 rounds Row 500m 21 KB Swings 12 Pull-ups Mitch during “Christine“.

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 … Continue reading →

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 … Continue reading →

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!

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!

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.