Saturday 100501

April 30, 2010 | 3 Comments

No Classes Today. Get outside or go cheer on your fellow EmerFitters at the Regional Games today or tomorrow.

Friday 100430

April 29, 2010 | 7 Comments

Sumo Deadlift 1-1-1-1-1 at 90%

“Helen”
3 rounds:

  • Run 400m
  • 21 KB Swings
  • 12 Pull-ups

Compare to your Helen score from April 5th.

Who is headed down to watch the Regional Games tomorrow? Good luck Dr. G!

Remember no classes at EmerFit tomorrow due to the Games.

Girl Power
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Thursday 100429

April 28, 2010 | 3 Comments

Hang Power Snatch and Overhead Squat 3-3-3 at 85%

3 rounds:

  • 20 DB Snatches
  • 20 Box Jumps

Who is headed down to watch the Affiliate Cup tomorrow? Good luck EmerFit team!

Liesel doing KB swings.
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Wednesday 100428

April 27, 2010 | 1 Comment

Push Press 3-3-3-3-3 at 80%

4 rounds of 1:00 Row and 1:00 Rest

The faces we make exercising.
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Tuesday 100427

April 26, 2010 | 4 Comments

Front Squat 4-4-4-4-4 at 75%

20-15-10-5 reps of:

  • Toes To Bar
  • Burpees

The Mighty Chunk
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Monday 100426

April 25, 2010 | 4 Comments

Bench Press 1 Rep Max

Andy does a box jump during Taylor’s BWOD.

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Suffer On Saturday 100424

April 23, 2010 | 2 Comments

We will have Suffer On Saturday at 9:00 A.M. and Olympic Lifting at 10:00.

There will be no classes next Saturday (May 1st) due to North Central CrossFit Games. If you can sneak down to Castle Rock on Friday (4/30) go watch Ali, Emily, Marlena, Luke, Jason, and Rick compete in the Affiliate Cup. Or watch Dr. G compete on Saturday. Lets hope all these EmerFit Athletes make it to the championships on Sunday.

Ali, from the EmerFit Affiliate Cup Team, overhead squats.
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Friday 100423

April 22, 2010 | 18 Comments

“Taylor’s 21st”

21 Thrusters (65/95)
5 rounds of

  • 21 Box Jumps
  • 21 Medicine Ball Sit-up Throws

21 Thrusters (65/95)

Happy Birthday Taylor! Don’t have too much fun tonight.
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Thursday 100422

April 21, 2010 | 2 Comments

Sumo Deadlift 3-3-3 @ 85%

3 rounds

  • 10 Ground To Overhead (135/95)
  • 10 Knee To Elbows

The video below on being afraid to fail reminds me of a Glassman-ism about it being okay to feel awkward and uncoordinated, that is what it feels like to be a beginner and we should relish things we can be beginners at. When you’re fighting with the clean, the snatch, or the kipping pull-up remember its okay to look silly. Have fun with it.

Wednesday 100420

April 20, 2010 | Comments Off

Hang Power Snatch and Overhead Squat 3-3-3-3-3 at 80%

30 Overhead Walking Lunge with Kettlebell
30 Sit-ups
30 Burpees
Run 400 meters

Chris and the Kids Go Skiing
Chris and Kids Ski Trip

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