Monday 100314
March 14, 2010 | Leave a Comment
Front Squat – Find A New 1 RM.
Go heavy, go home.
Friday 100312
March 11, 2010 | 5 Comments
Bench Press 1-1-1-1-1 at 90%
3 rounds
- 7 Overhead Squats (115/75)
- 12 Burpees
EmerFit Apprentice and Firefighter John Rockwood, overhead squats.
Thursday 100311
March 10, 2010 | 2 Comments
Sumo Deadlift 3-3-3 at 85%
5 rounds
- 10 Hang squat Cleans
- 10 Push ups
- 10 Sit Ups
Fixing the Squat Clean from Patrick Cummings on Vimeo.
Wednesday 100310
March 9, 2010 | 3 Comments
Hang Power Snatch to Over Head Squat 3-3-3-3-3 at 80%
30-20-10 reps of:
- Row For Calories
- 1 Arm KB Swing or Snatch
Audrey, recent winner of the Paleo Challenge, working hard.
Tuesday 100309
March 8, 2010 | 4 Comments
Push Press 4-4-4-4-4 at 75%
4 rounds:
- 5 Burpee Broad Jumps
- 10 Knee To Elbows
- 15 Pull Ups
Paleo Challenge Results
The winners of the Paleo challenge are Audrey and Jason. Your prizes will be available at the gym any time after Monday morning. With 24 initial participants you each take home $360 plus a month of classes on EmerFit.
We’ve also decided to award a couple of Sprouts gift cards to the girl and guy who completed the challenge and who’s food logs showed they best adhered to the principles of Paleo eating during the challenge. Those prizes go to Ali and Brian. Your prizes will also be available Wednesday.
Dr. G getting ready for sectionals.
Monday 100307
March 7, 2010 | 3 Comments
In 20 minutes with a team of 2 or 3 lift as much weight from the floor to overhead as possible. Your score is the product of the number of reps completed and the load your team choose to use. Only one member of the team maybe lifting at a time.
News
The Paleo Challenge results announcement is going to be delayed by at least a day. There are three people who still need to vote and one of the contests is close enough that these votes could change the results. We will notify those of you who still need to vote by email. All votes must be cast by the end of the day Monday.
Tim does an 80 pound sand bag getup during an EmerFit Military Athlete workout.
Friday 100305
March 4, 2010 | 7 Comments
Hang Power Snatch Plus Overhead Squat: Find a 1 rep max.
8 rounds:
- 3 Hang Squat Cleans
- 5 Box Jumps
News
- Remember NO Suffer on Saturday or Olympic Lifting Class this Saturday!
- We probably won’t need many volunteers this weekend for work on the new space. Thank you to everyone that has expressed interest in volunteering. We will need your help! But we’re still doing some of slower work that doesn’t require as many people. Rest assured that when we can use your skills we will let you know.
- Its time for Paleo Challenge voting if you participated and kept your food log until the end you get to vote. Please stop in the office and vote before 6:30 P.M. Friday (tomorrow) if at all possible. The finalists are: Chris M., Mike E., Jason L., Kristen J., Audrey B., and Kendra S.
Congrats to all of you who completed the challenge. If we get all the voting done we will announce the winners on Monday’s blog post.
Got lats?
Thursday 100304
March 3, 2010 | 1 Comment
5 rounds
- 15 Swings
- 10 Knee To Elbwos
- 5 Burpees
- 30 second rest
6 rounds
- 10 Push Ups
- 10 Goblet Squats
- 10 Weighted Situps
- 30 Second Rest
Cynthia does wind shield wipers during “300″
Wednesday 100303
March 2, 2010 | 5 Comments
Deadlift: Find a new 1 rep max.
“Chris M’s B-Day Challenge”
Max reps overhead squats. Men use 95 pounds and women use 65.
Happy Birthday Chris!
One of our favorite nurses does strict push-ups during “Barbara”
Tuesday 100302
March 1, 2010 | 8 Comments
“Cindy”
20 minutes max rounds:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Check out those cool shoes. Are your lifts suffering because of squishy shoes? Give this video some consideration. Our favorite lifting shoes? Rogue Do Win’s and VS Athletics.
