Tuesday 100601
May 31, 2010 | 12 Comments
Cycle:
Summer 2010 (pdf)
Primary Session A
Objective
Determine working loads for squat and press. Set initial score on burpee test.
Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.
Strength
- Back Squat 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
- Strict Press 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Record your total number of burpees, you will need this number next week.
Read the PDF linked to above for details on the plan for our summer training cycle. If you don’t care or don’t like to read just show up for class and we’ll tell you what to do. Remember to sign-up for classes this week. Due to the holiday we will be completing session A on Tuesday.
Step-ups with rucks. Get some!
Week of 100530
May 31, 2010 | 2 Comments
Cycle:
Summer 2010 (pdf)
Primary Session A
Objective
Determine working loads for squat and press. Set initial score on burpee test.
Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.
Strength
- Back Squat 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
- Strict Press 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Record your total number of burpees, you will need this number next week.
Primary Session B
Objective
Set benchmark score for monthly comparisons during this cycle.
Warm-Up
3 rounds of:
- Run 200 meters
- 5 Samson Stretch per leg
- 5 Supine Ring Pull Ups
- 10 Burpees
Benchmark: “Not Fran”
Descending reps of:
- Thruster
- Pull-ups
We are calling this “Not Fran” because the scaling, loads, and reps will vary by individual. Some of you may do it “prescribed” with regular pull-ups, 95/65 pounds on the bar, and reps of 21-15-9. Others will do it heavy with fewer reps or even with supine ring pull-ups and an empty bar. Rest assured that it will be a challenge for all and you will see measurable improvements in the coming months.
Practice/Recovery
Double-Unders
Session C
Objective
Set benchmark score for monthly comparisons during this cycle.
Warm-up
3 Rounds
- 10 KB Goblet Squats
- 10 Swings
- 1 Samson, Push-Up Plyo Lap
Benchmark: “Enough Gas”
5 rounds:
- 15 Back Squats
- 1 Gasser
The “Gasser” comes to us from CrossFit Football and consists of 4 trips the distance of the width of a football field. The load on the back squat will be scaled based on your current 3×5 working load. A good long term goal would be body-weight.
Practice/Recovery
Foam Roll
Supplemental Session 1
Suggested Schedule
To be completed prior to Primary A.
Objective
Team work and endurance.
Warm-Up
Athlete or Coach’s choice.
Conditioning: “Murph”
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
To scale use band for the pull-ups and consider splitting the reps with a teammate.
Supplemental Session 2
Suggested Schedule
To be completed 24-48 hours after Primary Session C.
Objective
Conditioning and pacing.
Warm-Up
Athlete or Coach’s choice.
Conditioning
4 rounds 400 meter sprint with equal rest. In other words, if your first 400 takes 1:45 then rest 1:45 before running the 2nd sprint.
Monday 100531
May 30, 2010 | 3 Comments
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Meet at the pull-up bars at City Park (north of Jackson and Mulberry) at 8:00 A.M. or Noon to complete this special Memorial Day workout. Or stop by EmerFit from 10:00a-2:00p for some Open Gym time. If you’re running the Boulder Boulder, good luck! A special thanks to all our veterans and active duty serviceman.
Due to our special weekend events the announcement of this week’s programming (the “ABC12″ workouts) will be delayed until Monday afternoon. If you’re doing one of our specialty programs more details about that will be announce tomorrow too, plan to start Tuesday. Thanks for your patience.
The crew that completed “First There” on Saturday.
“First There”
May 28, 2010 | 6 Comments
“First There”
5 rounds:
30 Step Ups to a 20″ Step
20 Suitcase Deadlifts (2 pood, 1 pood)
05 Push-ups
Entire workout to be completed wearing a ruck (aka backpack). Mens prescribed load is at least 40 pounds. Women, at least 20 pounds. The removal of your ruck results in a 10 rep burpee penalty to be executed after all five rounds are completed. After removal of your ruck each movement completed without it results in an additional 10 burpees. Total burpee penalty shall not exceed 50 reps.
If completed as a group there is no time or score associated with this workout. Furthermore, the first athlete’s “there” must continue either completing step-ups without there ruck or assisting other participants until all athletes have cleared the field. Athletes who have completed the workout may assist other participants by carrying their pack or completing their penalty burpees.
Special EmerFit Suffer On Saturday at 3:00 P.M. May 29th 2010
Symbolism Behind The Workout
- “First There” is the motto of the United States Air Force’s Combat Controllers. Combat Controllers (CCT) are ground combat forces specialized in a traditional pathfinder role while having a heavy emphasis on simultaneous air traffic control, fire support and command, control, and communications in covert or austere environments.
- The rounds and reps symbolize the date May 30th, 2005 (5-30-2005). On this day Combat Controllers: Captain Derek Argel, Captain Jeremy Fresques, and Staff Sgt Casey Crate died in a training mission near Baghdad in support of Operation Iraqi Freedom.
Relevance of Workout To Emergent Fitness
By Chris Brown, Head Coach and Founder
Captain Jeremy Fresques was a Combat Controller in the United States Air Force and a big part of the inspiration behind Emergent Fitness. Jeremy and I were good friends throughout high school in Farmington, New Mexico. We took all the same classes, hung out with the same crowd, and often spent our weekends racing mountain bikes together. As often happens after high school I largely lost touch with Jeremy. I went south to New Mexico State University and he went north to the Air Force Academy. I saw him a couple of times during the holidays and he came down to visit Las Cruces once or twice. After we both graduated college our paths really diverged as we found ourselves in new places with new families and friends.
It was a shock on Memorial Day weekend of 2005 to receive word that Fresques had died in Iraq. It was also surprising to learn what Jeremy had made of his life. At the time I had no idea he was part of an elite special operations group with the responsibility of doing reconnaissance behind enemy lines and scouting potential landing sites for the soldiers that would follow his unit’s lead. The motto of the Combat Controllers is: “First There”.
As I came to terms with the loss of my friend I found myself inspired by what Fresques had done. While his service to his country is worthy of the utmost respect, I was equally in awe of the training he had completed to become a Combat Controller. The slideshow from his memorial service was a testament to his fitness and capability as a warrior, a husband, and an American.
At the time I was on a mission of my own to get back in shape and find some purpose to my life after my first four years of sitting in a cube in corporate America. A year later I had lost 40 pounds and I ran the Bataan Memorial Death March in Jeremy’s honor. By May 2006 I had also started CrossFit Fort Collins (aka Emergent Fitness). Over the last five years I have thought of Fresques often and his life always brings inspiration. His life stands as an example of the one thing I feel like I have really learned in this life: With hard work, determination, and the right attitude people can do amazing things.
Our mission at Emergent Fitness is to empower people by giving them a place where they can work hard with helpful coaches and supportive friends. Fresques’ friendly competition kept me going in high school and the stories I have heard from his friends in the Air Force suggest he did the same for them. In life and death Fresques helped many of us realize what we are capable of doing. He will forever be part of our mission at Emergent Fitness. Rest in peace, Jeremy.
Friday 100528
May 27, 2010 | Comments Off
“Nancy”
5 rounds
- 400 meter run
- 15 Overhead Squats
Compare to 100506.
Details on June’s programming will be available by Sunday if not sooner. Remember we have limited hours and a couple workouts in the park on Monday due to the holiday. See the schedule for the weekend if you’re unsure of the plan.
I think everyone will be excited about the summer’s training. Sign-ups are required starting Tuesday and the new schedule starts then too!
Sarah after one of this month’s “coach’s surprise workout”l
Thursday 100527
May 26, 2010 | 3 Comments
If you were in class Wednesday then push press 3-3-3-3-3, finding a new 3 rep max.
If you were not in class Wednesday then deadlift 5-5-5-5-5, finding a new 5 rep max.
Either way: go heavy, foam roll and go home. “Nancy” returns tomorrow.
Thursday Reading
Post thoughts on the above articles to comments.
Mark recently joined EmerFit after moving here from Austin where he was a member of CrossFit Central. Welcome Mark into classes!
Wednesday 100526
May 25, 2010 | 2 Comments
“Tillman”
7 rounds
- 7 Deadlifts (75% of 1 rep max)
- Run 1 Gasser (193 Meters)
- 15 Pull-ups
- Rest 45 seconds
As promised the details on Saturday’s special hero workout are now available. Saturday’s workout is: B.Y.O.R. Bring Your Own Ruck (backpack). If possible load it with weight too. At least 40 pounds for the fellas and at least 20 pounds for the ladies. Or bring a towel to wrap around a dumbbell or kettlebell to stick in your ruck.
In an effort to over communicate the schedule for this weekend is also posted here. Please sign-up online for any events you plan to attend on Saturday and Monday.
Capt. Jeremy Fresques
Memorial Day Weekend Schedule
May 25, 2010 | 2 Comments
Friday: Normal Class Schedule, Nancy Benchmark WOD
Saturday: Whole 9 Seminar, Suffer On Saturday at a Special Time, and Community BBQ
9:00-1:00: Whole 9 Seminar
3:00-4:30: Special Suffer on Saturday
4:30-8:00: Community BBQ and Potluck. Bring a side to share and a drink for yourself.
Sunday: No Events
Monday: Murph at City Park, Open Coaching at EmerFit 10:00-2:00, and All Other Classes Cancelled
8:00a: Murph at City Park
10:00a – 2:00p: Open Coaching at EmerFit
Noon: Murph at City Park
Tuesday 100525
May 24, 2010 | 14 Comments
“Dean’s Birthday Workout”
10 Overhead Squats (95/65)
20 KB Swings
30 Burpees
40 Calories on the Rower
30 Burpees
20 KB Swings
10 Overhead Squats (95/65)
Happy Birthday Dean! Photo courtesy Audrey Boyd.
Monday 100523
May 23, 2010 | 3 Comments
Strict Press 1-1-1-1-1, Find a new 1 rep max.
3 rounds
- 15 Hang Squat Cleans (60% of 1 RM)
- 15 Burpees
News
- We have added a few more spots to the previously sold out Whole 9 Nutrition Workshop this Saturday. Details and sign-up here.
- Special Memorial Day Weekend Suffer on Saturday at 3:00 P.M. Workout details to be announced Wednesday. If you’re coming sign-up here.
- Summer BBQ 4:30-8:00 on Saturday. Melissa and Dallas from Whole 9 will be there to socialize! We will recognize all the volunteers who helped build the new EmerFit and our CrossFit Games competitors. We’re providing the meat so please RSVP so we know how much to get.
- Thanks to everyone who has filled out the Spring Survey. If you have yet to fill one out, please do and drop it off this week. The schedule for the summer (through August 27th) is setup in the online scheduler. You can now sign-up for next week’s classes. We may add some additional class times in July based on survey feedback (lots of requests for 8am and 1pm).
Gilles overhead squats. Everybody ready for Nancy later this week?
