Monthly Archives: January 2011

The kids are getting strong! Floor Press – Find a 1 rep max One minute on…one minute off…for 10 minutes: 30 Kettlebell Swings If you fail to get all 30 done the you incur a 10 burpee penalty. Burpees are … Continue reading →

Duration:6 weeks Primary Lifts:Front Squat, Floor Press, Deadlift, Push Press Lifting Days:Monday, Wednesday and Friday. (Make ups available other days.) Strength Method: Max Effort Black Box Conditioning:Short, heavy, and varied metabolic conditioning sessions on primary lifting days built around the … Continue reading →

Fun with Barbara Introduction This week we continue a 2 week transition period before our new programs start on January 17th. We will establish some repetition maximums for comparison throughout the year. For the conditioning we will see some new … Continue reading →

Strong People Are… Friday Deadlift – find a 1 rep max Tabata Burpees Some Competition Opportunities in 2011 The Emergent Fitness 2011 Event calendar will be published soon. In the mean time some non-EmerFIt 2011 events are starting to open … Continue reading →

Jason surfs in Australia. He’ll be back soon! Thursday Double Kettlebell Swing and Clean Practice If you are not coming in Friday then deadlift 1RM today. 21-15-9 reps of: Double or Heavy KB Swing Barrier Hops Meet Cynthia Cynthia started … Continue reading →

Justin push presses during Fight Gone Bad! strong>Wednesday Barbara – 5 rounds 20 Pull-ups 30 Push-ups 40 Sit Ups 50 Squats Rest exactly 3:00 New Membership Options Our 2011 membership options and rates are now listed on the Prices and … Continue reading →

Leisel – Before and After. Great Job Leisel! Tuesday If necessary make up the front squat. 3:00 Step Ups (Scale up by adding weight) 10 minutes max rounds: 5 1-Leg DB/KB Deadlift (70/50) per leg 5 KB/DB Snatch per arm … Continue reading →

Ryan with his friend and owner of Garage Strength: Dane Miller. Did you take any photos in your EmerFit gear over the holidays? If so, send them in! Front Squat – Find a 1 rep max 3 rounds: 10 Floor … Continue reading →

When: January 17th – April 15th Training Schedule:4 days per week during EmerFit Open Coaching plus additional training to be completed at home or at EmerFit. One optional group practice per week based on participant’s schedules. Self-organizing of training partners … Continue reading →

Mike’s deadlift face. Scary, eh? When: January 17th – April 15th Lifting Schedule: 3 days per week during EmerFit Open Coaching. One optional group practice per week based on participant’s schedules. Self-organizing of lifting partners highly encouraged. Goal: Measurable improvements … Continue reading →