Category Archives: blog

Sheridan testing her 2 RM Front Squat Strength See Strength List Conditioning 20-15-10 reps of Burpee Stick Jump (over and back = 2 reps) Leg Raise Push Press (95/65) Scale Up: Do strict knee to elbows instead of leg raises. … Continue reading →

Stick Jumps Week of 111127 Strength A1. Back Squat 2-2-2-2-2 A2. Strict Pull-Up Test-Max-Max-0-0 Conditioning 4 x 400 Meter Sprint with 2:00 rest between efforts – Take the first sprint easy and go all out on the second. Go as … Continue reading →

2011 Thanksgiving Day Run Introduction This is week 1 of a 10 week cycle that will end on February 4th, 2012. The goals of this cycle are as follows: Complete our initial round of testing for the EmerFit Levels Prepare … Continue reading →

Chris going for an apple during the EmerFit Games. Happy Thanksgiving! Gym is closed. Meet Coach Jeff and your fellow EmerFitters downtown for the Thanksgiving Day Run. Meet at Starbucks at 8:30, race starts at 9:00. Wear your EmerFit t-shirt. … Continue reading →

The EmerFit Games photos are finally all online. Check ‘em out, all 145 of them. We’ll get some on Facebook soon too and eventually some video. 5 rounds every 2 minutes complete: 10 KB Suitcase Deadlifts (2x32k/2x24k) Row 250 So, … Continue reading →

Mike doing 100 snatches with the 2 pood (32kg) last week. 13:00 max rounds: 3 Power Cleans (115/75) / 3 Pull Ups 6 Push Ups 9 Air Squats Scale up: Increase power clean to 155/115. Make pull-ups strict and add … Continue reading →

Curtis during the Fall 2011 Strength Program. Overview The Winter 2011 Strength program will begin December 6th and end March 2nd. The program will be 13 weeks including an introductory week for new participants or a rest week for those … Continue reading →

Brad during Friday’s “Karen”. 3 rounds with 1:00 rest between rounds. One minute at each station. KB Swings (24/16) Sandbag Push Press (50/30) Burpees Row Scale up: Go heavy on the swings and use a barbell to push press (95/75). … Continue reading →

Smile Introduction This week is a short training week due to the holiday so we are going to focus on some conditioning work. Plus, we hope to see lots of EmerFitters downtown on Thursday morning for the 2011 Thanksgiving Day … Continue reading →

One of the newest EmerFitters: Andy W. on the rower. “Karen” 150 Wall Ball Shots for time (20/12) You can do anything for 7 minutes and 26 seconds. Stress Addiction via Whole 9 Strong Awesome via TTMJ Hip Thrusts via … Continue reading →