Monthly Archives: May 2010

Back Squat 1-1-1-1-1, find a new 1 rep max. 12 minute sled drag, alternate trips with a partner. When you have new toys, sometimes you have to play with them even if its raining.

“A.J.” Alternating Double Tabata Of: * Hang Power Cleans (115/75 pounds) * Push Jerks (115/75 pounds) Then, Alternating Double Tabata Of: Sit-ups 2-Point Plank Find a partner to count reps and manage the clock. You’ll do 20 seconds of HPCs … Continue reading →

Power Clean or Hang Power Clean 1-1-1-1-1, find a new 1 rep max. Row 1,000 meters for time. Alex bench pressing. Remember kids, we never bench with collars unless we have a spotter.

5 rounds: Run 400 meters 30 Box Jumps 20 Overhead Squats with an empty bar Down Time If you have been training hard all spring, now is a good time to consider your plans for some down time. If you … Continue reading →

Strict Press 3-3-3-3-3: Find a 3 Rep Max 15-2-9 Reps of: Back Squat, use approximately 70% of your 3RM from last Thursday or 80% of your 5RM from May 5th. Pull-ups News June Changes at EmerFit: Read about them online … Continue reading →

Dear EmerFIt Athletes, As promised the information about the changes coming to EmerFit in June is available in the links below. Printed versions of these documents and the survey will be available at the gym during all of Monday’s classes. … Continue reading →

Back Squat 3-3-3-3-3. Find a new 3 RM. Accumulate 2 minutes of time in an L-Sit position on the rings or parallelettes. If you cannot yet achieve an L-Sit position use a tuck position or 1 leg out position. Go … Continue reading →

“Rick’s BWOD” 5 rounds 10 Front Squats (135/95) 12 Pull-ups 38 Double Unders or Barrier Hops Thanks for all the feedback on the blog yesterday. We are taking all your ideas and wants into consideration. We will have a detailed … Continue reading →

Do you really want to know what the workout is? Why? Eric pointed out in the comments to yesterday’s post that back in the day you just showed up for your punishment. There are a number of big and small … Continue reading →