Monthly Archives: January 2011

The kids coaching Brad during the sled drag last week! Tuesday If needed, make up Monday’s front squat then: 3 rounds for time: Row 500m 21 KB Swings 15 Push Press (95/75) Pork Loin Chops with Sauerkraut Whole Life Eating … Continue reading →

An EmerFitter in the jungle. Congrats to Keith, Ryan F., Kristi, Chris B., and various members of the CSU Crew Team for representing EmerFit in the Mile High Sprints on Saturday in Denver. Kristi took 1st (8:59) in her division … Continue reading →

Lindsay keeps training despite a stress fracture and cast. Here she does bench pulls, an exercise we will do more in class once we figure out an easier way to set it up. This is a common exercise amongst collegiate … Continue reading →

Did you all see that? Anja is doing box jumps! Awesome job Anja! Friday Sumo Deadlift 5-5-5-5-5 Complete 10 rounds of: One round consists of the following: One Arm DB Power Clean Right One Arm DB Front Squat Right One … Continue reading →

Addie did 20 minutes of “Death by Kettlebells” the other day. She is 10 and used a 12kg kettlebell – Way to Go Addie! Thursday If needed, make up yesterday’s push press or tomorrow’s deadlift then: For 20 minutes alternate … Continue reading →

One of our new members, Nathan, during Friday’s workout. Wednesday Push Press 5-5-5-5-5 7 rounds of: 15 Seconds Max Reps of Deadlift then 45 seconds of rest. 15 Seconds of Max Reps Box Jump then 45 seconds rest. Pineapple Chicken … Continue reading →

Curtis presses during the strength session on Friday. Tuesday If needed, make up Monday’s back squat then: 5 rounds: 60 seconds of shuttle sprints 15 Kettlebell Swings 5 Strict Pull-ups A Tribute to Jack Lalanne Jack Lalanne, on of the … Continue reading →

EmerFit Regulars & Body Comp Challengers Back Squat 5-5-5-5-5. Find a 5 rep max. Row 5:00 5:00 Sandbag Getups Row 5:00 Winter Strength Program Back Squat 5-5-5-5-5 Sets across. Push Press 5-5-5-5-5 Sets across. 3 rounds 10 DB or KB … Continue reading →

Tonya working on her getup. Giddy up. Monday Back Squat 5-5-5-5-5 Row 5:00 5:00 Sandbag Getups Row 5:00 Tuesday If needed, make up Monday’s back squat then: 5 rounds: 60 seconds of shuttle sprints 15 Kettlebell Swings 5 Strict Pull-ups … Continue reading →

One of our newer members, Bryce S., swinging kettlebells during a workout last week! Friday Deadlift 5-5-5-5-5 5 rounds 5 DB Thruster (35/25) 10 Double Swings (16/12) When strength training the point is rarely to do it as fast as … Continue reading →