Thursday 100701
June 30, 2010 | 1 Comment
Giles presses 78 pounds on his summer vacation. Where are you going on vacation?
Cycle: Summer 2010 (pdf)
Week: 100627
Hat tip, to 70’s Big. Read their article too. (Yes, I know we’ve been linking to them a lot lately.)
Wednesday 100630
June 29, 2010 | Comments Off
Send us your photos of fitness in the “field”. Or you wearing your EmerFit t-shirt somewhere unusual.
Cycle: Summer 2010 (pdf)
Week: 100627
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Primary Session B
Objective
Work on pull-up strength and lower body strength endurance.
Warm-Up
3 rounds of:
- Run 200 meters
- 5 Samson Stretch per leg
- 5 Supine Ring Pull Ups
- 10 Burpees
Strength
3 sets of max reps of strict pull-ups. If you need to use a band choose a band that allows you to complete 5-7 reps in the first set. On the last rep of each set hold your chin over the bar for as long as possible and then lower yourself as slowly as possible.
In between sets complete Mountain Athletes Hip Mobility Drill (HAM).
Conditioning
1) Walking Lunge – 200 meters.
2) 6 rounds not for time:
a) 10 Dumbbell Kneeling Curl and Press (30/20)
b) 30 second Stationary Plank Walk
For the Stationary Plank Walk begin in a horizontal plank on your hands (like the top of a push-up) and with only your arms and toes touching the floor lower yourself to a forearm plank, then return to the push-up position. Repeat for 30 seconds.
Tuesday 100629
June 28, 2010 | 4 Comments
Sweat much?
Cycle: Summer 2010 (pdf)
Week: 100627
Commentary
In this week’s B workout we are using the Kneeling Curl and Press. I first saw this exercise when I visited Rob Shaul in January for the Military Athlete Certification. “That looks kind of silly”, I thought to myself. Then I tried it in a workout with a couple of 30 pound dumbbells. It was hard and if I focused on keeping my hips open, so there was no power curling going on, it was a potent ab exercise. Then I used it in one of our corporate classes (this particular corporation is a factory so these are industrial athletes). Not only is it easy to teach but several people noted that they could think of examples where they had to move something from the floor to overhead while kneeling or sitting.
However, the exercise has the word “curl” in it which inevitably draws scorn from some CrossFitters. We even like to make fun of the pursuit of righteous pipes every April 1st. Thanks to the influences of 70’s Big, Greg Everett, and even Westside Barbell (especially Wendler and the assistance work in his 531 program) many CrossFitters are beginning to judge exercises based on their utility and effects not just whether they are “functional”. As Gant points out over at 70’s Big (here and here), isolation exercises can be useful for improving your primary lifts. Everett wrote a nice article on this topic in April (its here but not free). Bottom line, compound multi-joint movements like the squat, press, deadlift and pullup will always be our primary movements but with such a large variety movements to choose from why not try some other exercises as assistant work? But rest assured, you will not ever see any preacher curl equipment at EmerFit.
Monday 100628
June 27, 2010 | 1 Comment
Some sport specific training at EmerFit. When the terrain is rough enough, you bike breaks, or there is a water crossing you have to get off and carry.
Cycle: Summer 2010 (pdf)
Week: 100627
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Primary Session A
Objective
Continue the cycle’s linear strength progression but with a temporary change in intensity with the back squat and press. One last round of burpee madness.
Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.
Strength
Note the switch, this week is 5 sets of 3 instead of 3 sets of 5. Leave some gas in the tank, if you only get 3 or 4 sets of 3 at your work weight then so be it.
- Back Squat 5 sets of 3 reps. Add 5 pounds to your load from last week.
- Strict Press 5 sets of 3 reps. Add 5 pounds to your load from last week.
Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Calculate your total number of burpees. If that number is less than or equal to the number you did in this workout two weeks ago then do another 30 seconds of burpees.
Practice
Foam roll your IT band (the side of your leg) for 3:00 minutes.
Commentary
Note, this is the 5th week of this cycle and some of you are starting to hit some limits on your linear strength progression especially on the press. So we are going to tweak the intensity a bit this week without changing the volume then next week we will deload. With the holiday weekend coming up we recommend you get some focused training in on your ABC sessions this week. Then get some rest and recreation over the weekend before a break from the primary lifts and a brief conditioning emphasis.
The week of July 12th we will get back to the linear progression for 3 more weeks, then you’ll see another shift to a conditioning focus before the Warrior Dash and then we will re-test our benchmarks for this cycle the last two weeks of August. Then we will start a whole new cycle with a different focus.
Week of 100627
June 27, 2010 | 3 Comments
Some sport specific training at EmerFit. When the terrain is rough enough, you bike breaks, or there is a water crossing you have to get off and carry.
Cycle: Summer 2010 (pdf)
Week: 100627
Supplemental Sessions
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Note, this is the 5th week of this cycle and some of you are starting to hit some limits on your linear strength progression especially on the press. So we are going to tweak the intensity a bit this week without changing the volume then next week we will deload. With the holiday weekend coming up we recommend you get some focused training in on your ABC sessions this week. Then get some rest and recreation over the weekend before a break from the primary lifts and a brief conditioning emphasis.
The week of July 12th we will get back to the linear progression for 3 more weeks, then you’ll see another shift to a conditioning focus before the Warrior dash and then we will re-test our benchmarks for this cycle the last two weeks of August. Then we will start a whole new cycle with a different focus.
Primary Session A
Objective
Continue the cycle’s linear strength progression but with a temporary change in intensity with the back squat and press. One last round of burpee madness.
Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.
Strength
Note the switch, this week is 5 sets of 3 instead of 3 sets of 5. Leave some gas in the tank, if you only get 3 or 4 sets of 3 at your work weight then so be it.
- Back Squat 5 sets of 3 reps. Add 5 pounds to your load from last week.
- Strict Press 5 sets of 3 reps. Add 5 pounds to your load from last week.
Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Calculate your total number of burpees. If that number is less than or equal to the number you did in this workout two weeks ago then do another 30 seconds of burpees.
Practice
Foam roll your IT band (the side of your leg) for 3:00 minutes.
Primary Session B
Objective
Work on pull-up strength and lower body strength endurance.
Warm-Up
3 rounds of:
- Run 200 meters
- 5 Samson Stretch per leg
- 5 Supine Ring Pull Ups
- 10 Burpees
Strength
3 sets of max reps of strict pull-ups. If you need to use a band choose a band that allows you to complete 5-7 reps in the first set. On the last rep of each set hold your chin over the bar for as long as possible and then lower yourself as slowly as possible.
In between sets complete Mountain Athletes Hip Mobility Drill (HAM).
Conditioning
1) Walking Lunge – 200 meters.
2) 6 rounds not for time:
a) 10 Dumbbell Kneeling Curl and Press (30/20)
b) 30 second Stationary Plank Walk
For the Stationary Plank Walk begin in a horizontal plank on your hands (like the top of a push-up) and with only your arms and toes touching the floor lower yourself to a forearm plank, then return to the push-up position. Repeat for 30 seconds.
Session C
Objective
Continue the cycle’s linear strength progression with the bench press. Density training with barbell complex.
Warm-up
3 Rounds
- 10 KB Goblet Squats
- 10 Swings
- 1 Samson, Push-Up Plyo Lap
Strength
- Bench Press 5 sets of 3 reps. Add 5 pounds to your load from last week. Note, this is a temporary switch to 5 sets of 3.
Conditioning
10 rounds of 1 Barbell Complex (6 reps per exercise) every 120 seconds. If you fail to complete a complex during the allotted time then continue doing as many more full complexes as possible in the remainder of the 20 minutes.
Week of 100627 – Supplemental
June 27, 2010 | 3 Comments
Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)
Please note, all these workouts assume a proper warm-up.
Regulars
Session 1 (R1)
Complete between primary sessions A and B.
Power Clean: 5 sets of 3. Practice. Work up to approximately 80% of your 3 RM.
Good Morning: 3 sets of 10. Worry more about proper form than load.
Seated Box Jumps: 5 sets of 5.
The Good Morning from Performance Menu.
The Seated Box Jump from Performance Menu.
Session 2 (R2)
Complete between primary sessions B and C.
“Dragging Helen”
3 rounds
200m Sled Drag
21 KB Swings (24/16)
12 Pull-ups
Endurance Athletes
Session 1 (E1)
4 Hill Sprints. We recommend the hill on Lemay between Trilby and Harmony. The bottom of the hill is conveniently located near the parking lot of Fossil Creek Park.
Session 2 (E2)
10×200 meters. Time each effort and rest for an equal amount of time before the next round.
Weekend Warriors
Note, we’ll use the same hiking and backing prep workouts every week for the month of June.
Session 1 (W1)
Complete between primary sessions A and B.
4 Rounds:
Run 400 meters
50 20″ Step-ups with a 40# ruck. (25 per leg)
20 Strict knee-to-elbows
Session 2 (W2)
Complete between primary sessions B and C or after C.
Go for a 45-75 minute hike. If unable to leave town grab a 30-45# ruck and walk from the gym south along the railroad tracks to trilby and back.
Friday 100625
June 24, 2010 | 3 Comments
How many pairs of “gym shoes” do you own? Which are your favorites?
Suffer on Saturday is in City Park at 9:00 A.M. this Saturday and every Saturday (weather permitting) until Labor Day. The Saturday Olympic Lifting Classes are canceled until after Labor Day. See more in the commentary below.
Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)
Session C
Objective
Continue the cycle’s linear strength progression with the back squat, test your jumping skills, have some fun.
Warm-up
3 Rounds
- 10 KB Goblet Squats
- 10 Swings
- 1 Samson, Push-Up Plyo Lap
Strength
- Back Squat 3 sets of 5 reps. Add 5 pounds to your load from last week.
Conditioning
a) Broad Jump 150′. Use as few jumps as possible. Record number of jumps.
b) EmerFit Dodgeball. Penalty exercises and reps are coach’s choice.
Commentary
Please note that we are canceling the Saturday Olympic Lifting classes until after Labor Day. So for the summer the only weekend workout will be Suffer On Saturday at City Park. Colorado is a great place to be in the summer so get outside and enjoy nature. Our next round of significant schedule changes will happen immediately following Labor Day. The coming changes won’t be nearly as major as what happened in June. You can expect a few more weekday training options and a significant expansion of our Saturday schedule. We’re also planning some specialty classes for the fall that we think you’ll like.
If you haven’t noticed we are really digging the 3-month unit for planning our programming and training schedule. We’re starting to think of it like quarters or semesters in school. Three months is also an excellent amount of time to stick with a program before trying something new. Our next goal is to announce the plan for the following 3-month’s by the middle of the previous cycle so you have plenty of time to consider goals and potential changes to your training plans.
Thursday 100624
June 23, 2010 | Comments Off
Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)
Supplemental workout 3: watch the video above from Coach Wooden. Post thoughts to comments. (Hat tip: Iron Maven
Wednesday 1006223
June 22, 2010 | 1 Comment
New EmerFit member Derek gets some on the rower!
Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)
Primary Session B
Objective
Continue linear strength improvements on the deadlift and total body conditioning.
Warm-Up
3 rounds of:
- Run 200 meters
- 5 Samson Stretch per leg
- 5 Supine Ring Pull Ups
- 10 Burpees
Strength
Deadlift 3 sets of 5. Increase load by 10 pounds from the B session the week of June 6th. In between sets complete Mountain Athletes Hip Mobility Drill (HAM).
Conditioning
1) 6 rounds not for time:
a) 5 Kettlebell Floor Presses (per side)
b) 30 second hanging L-Sit
2) For time: 30 Dumbbell Snatches per side. Touch the dumbbell to the ground and stand tall with your arm vertical each rep. Record total time and weight used.
At the beginning of the video Charles refers to this article.
Tuesday 100621
June 21, 2010 | Comments Off
Brian does some loaded chins.
Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)
Thanks to everyone who has taken the time to give us feedback on the recent changes at EmerFit. Whether you posted your feedback last week, emailed us, or told us in person we appreciate your input. In last Monday’s post I said I’d share some feedback from the EmerFit staff.
Overall we like the new program better. We have enjoyed watching everyone get stronger every session and it is refreshing for people to comment on how good they feel after the workout. Together with the Whole 30 the program changes seem to have kicked started some summer leaning for many of you and we like to see that too. We are excited for the flexibility allowed by Open Coaching and we have enjoyed watching some of our temporary specialists getting really strong.
We are anxiously waiting to see the longer term results at the end of this cycle. And we like the idea of using 3 month cycles, they give us the option to change things up without being too disruptive.
In terms of improvements we’re exploring ways to add back some more friendly competition and a team atmosphere to the “ABC” sessions. We are also planning a couple of seminars about programming in July and August. We would like to help you understand the philosophy behind the EmerFit Regulars program (ABC) and why you might choose to experiment with a specialized program. We’ll be adding some additional specialty programs in September too.
