Friday 090703
July 2, 2009 | 4 Comments
Back Squat 5-5-5-5-5
Max Kipping Pull-up Test
The Affiliate Blog linked to this cool article about rules and manners in the gym. I’d say everything Miss Manners listed should apply at EmerFit too. Below are a few other ideas for ways to be respectful of the gym and your fellow EmerFitters. Violations of any of these things are punishable by burpees.
- Do not be late to class. Tardiness to class is punishable by 5 burpees for every minute you are late or 5 burpess in honor of everyone else that showed up on time.
- Talking or other wise being distracting while the workout is being explained. This can earn the whole class burpees.
- Failing to put your equipment away at the end of class or not cleaning up your mess (blood, sweat, tears, etc).
- Not introducing yourself to someone you do not know or failing to cheer on your fellow athletes after you are done with the workout.
As you all know we are all about fun and community but as Miss Manners points out a bit of sportsmanship, respect, and support goes a long way.
Chris C. Red White and Blue Squats. Happy 4th!
Thursday 090702
July 1, 2009 | 2 Comments
“Michael”
3 rounds
- Run 800 meters
- 50 Back Extension
- 50 Sit-ups
The Colorado Open at Front Range CrossFit, September 12th and 13th.
Fight Gone Bad IV at EmerFit, September 26th.
Mark your calendars and register early if you are interested in the Colorado Open. We will have a affiliate page setup for FGB IV soon.
A.J. post slackline after Saturday’s workout.
Wednesday 090701
June 30, 2009 | Leave a Comment
“Grace”
30 Clean and Jerks for time. Mens prescribed weight is 135.
Grace (CrossFit Kids) [wmv] [mov] (Video courtesy CrossFit.com)
The EmerFit Sizzlin Summer Lean Out Challenge
Brian during last week’s go with Fran.
The Sizzlin Summer Lean Out Challenge
June 30, 2009 | 10 Comments
The Sizzlin Summer Lean Out Challenge
It has been a while since our last challenge of any type, food or otherwise. So in July we are starting a food challenge and a pull-up challenge. Details of the pull-up challenge will be announced soon.
For our food challenge we are going to steal from Level 4 CrossFit up in Seattle.
The Rules
- Start Date: July 13th 2009.
- Eating: Paleo or Paleo with Zone
- Cost: $30.00 to be put into a kitty
- 3 ‘Before’ pictures taken the week of July 13th: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top
- Each Sunday your food log for the week must be posted to the message board
- 3 ‘After’ pictures are taken on September 3rd, 2009 (or within the next 2 days)
- EmerFit trainers pick the top 5 people whose body composition changed the most
- Summer Lean Out Challenge participants vote on the top 5 to determine the Winner and Runner-up
- Winner wins entire kitty plus 1 month of unlimited classes at EmerFit
- Runner-up wins 1 month of unlimited classes at EmerFit
- EmerFit trainers and their families are encouraged to participate but are ineligible for prizes. It is up to them if they want to contribute to the kitty.
To Sign-Up
Write your name on the sign-up board at the front of the gym. Plan to have your photo taken before or after class the week of the 13th. Also plan to pitch in your $30 between now and the 13th. There are no refunds should you not manage to complete the challenge. All contributions will go to the winner as described in the rules.
Resources
All EmerFit members received information about Paleo and the Zone when you joined. For this reason we do not plan to have a initial informational meeting about the details of the diets. If you have questions feel free to ask your coaches. You might also find these online resources helpful:
- Zone and Other Resources from Robb Wolf
- Robb’s FAQ
- The Paleo Diet FAQ
Tuesday 090630
June 29, 2009 | 1 Comment
Sumo Deadlift 5-5-5-5-5. Go heavy and go home or practice something like maybe pull-ups.
Mark your calenders for the Rocky Mountain Sustainable Living Fair September 19th and 20th in Fort Collins. EmerFit is representing at the Fair this year with a booth, a workshop on Sunday at 10:00 A.M. and a coupon for new members in the Be Local Coupon Book. The workshop will be on the topic of “Sustainable Fitness: Real Fitness, Food, and Community” here is the abstract:
When we think about sustainability we often think about
transportation, pollution, and recycling but what about fitness? A
fitness program should be broad, inclusive, and sustainable. In this
workshop we will present a definition of sustainable fitness and
suggest some ways to evaluate whether your fitness program is
sustainable.
One of our newest members, Greg D., doing box jumps during his EmerFit Elements sessions.
Monday 090629
June 28, 2009 | 2 Comments
Bench Press 5 sets of 5 reps. Then, 21-15-9 reps of:
- Box Jumps
- Push-ups
- Kettlebell Swings
We have just 185 days left until 2010. What will you be able to do by January 1st, 2010? For the next 30 days last month’s “message board” will be our goal board. Write up 1 or 2 goals for yourself. At the end of July we will take a photo of the board so we can compare our end of the year results with our goals.
In addition to the goals board we are going to do a Paleo challenge and a pull-up challenge in July. Details about both challenges will be in the July newsletter that will be in your mailbox Wednesday morning.
The survivors of the “Broomstick Mile” at this past Saturday’s S.O.S. workout. Note, there will be no Suffer on Saturday workout this week due to the 4th of July holiday.
Friday 090626
June 25, 2009 | 5 Comments
“Fran”
21-15-9 reps of:
- Thrusters, 95 or 65 pounds
- Pull-ups
The BBQ and screening of “Every Second Counts” happen this evening. We’ll get the grill going as soon as the 5:30 class finishes up with the workout and we will start the movie about 8:00 P.M. The BBQ will also serve as a going away party for Ayn, before she departs for the east coast.
This party will be both Zone/Paleo and Cheat Meal friendly.
In other words, if you are not Zoning at the moment or this event fits into your cheat meal plan feel free to bring your favorite cheat food whether it be sugary, gluten-y, alcohol-y, or all of the above to share. If you are being strict with your food selection and this won’t be a cheat meal bring some tasty Zone/Paleo side or dessert to share.
EmerFit will provide plenty of grilled meat that should fit into any of the above mentioned regimens. And yes, A.J. I’ll bring you a veggie burger.
Robert doing muscle-ups during “Nasty Girls”.
Thursday 090625
June 24, 2009 | 1 Comment
Back Squat 3-3-3-3-3 then 100 perfect push-ups for time.
Yes, I mean perfect. You will have a partner to help you achieve perfection. You will maintain a rigid body that moves as a single unit with your chin, chest and quads touching the ground together and with full elbow extension at the top. You may scale by going to your knees.
If you need a picture of perfect see this movie from HQ: Push-Up Standards [wmv] [mov].
There is often some controversy and misunderstanding about both bar and foot position in the back squat. Our often linked to friends at AgainFaster do a great job of explaining some of the fine points in this video.
The Back Squat from Patrick Cummings on Vimeo.
Wednesday 090624
June 23, 2009 | 2 Comments
Interested in joining the EmerFit Coop with “Door to Door Organics?” Save money on organic produce, support local farms, and get your Paleo ON!
Contact Jeff Guthrie for more information at jeff@emerfit.com.
“Nasty Girls”
3 Rounds for Time:
- 50 Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans (135, 95#)
Can you keep up with these girls??
A.J. and Addie
Tuesday 090623
June 22, 2009 | 1 Comment
“Go Heavy Go Home”
Clean
1-1-1-1-1
Lauren at the Rocky Mountain Regional Qualifiers
