Tuesday 100109

February 8, 2010 | Leave a Comment

Deadlift – Find a new 1 RM.
Deadlift 3-3-3-3 at 85%

5 rounds

6 Swings
6 Burpees
6 Turkish Get Up
30 second kettlebell hold

Posted by Chris | Filed Under blog

Peach Blueberry Crumble

February 8, 2010 | 1 Comment

Recipe Name: Peach Blueberry Crumble
Source: “The Gluten-Free Almond Flour cookbook” by Elana Amsterdam
Recipe Type: Dessert
Chef: Marlena
Chef’s Rating: 5 out of 5 Stars
Modifications: none

I love dessert! Especially when I am trying to steer clear (I am doing a 30-day Paleo clean right now). So, I am on the hunt for sugar-free options and I found one in this “Peach Blueberry Crumble.” It is dairy-free, sugar-free and gluten-free and was still delicious! I used frozen peaches and frozen blueberries and it turned out great. It totally satisfied my sweet cravings.

I cannot post this recipe, since it is from a cookbook. All I can say is everyone should get this cookbook! I have tried many recipes and have been very pleased.

Posted by Chris | Filed Under Food, blog

Monday 100208

February 6, 2010 | 6 Comments

Hang Squat Clean and Push Press – Find today’s 1 RM.
Hang Squat Clean and Push Press 2-2-2-2-2 at 85%

6 rounds:

8 KB Floor Press
8 Pull-ups
KB Farmer’s Walk 100′

Eat Paleo, cure cancer? From Time: Can a High-Fat Diet Beat Cancer? (Hat tip to Buck)

Post your thoughts on last week’s programming to the comments.

We had a record 42 people in last Monday. Thank you for believing in what we are doing at EmerFit. News on new space, new services, and new classes is coming soon!

Posted by Chris | Filed Under blog

Friday 100205

February 4, 2010 | 2 Comments

Bench Press – Find today’s one rep max.
Bench Press 2-2-2-2-2 at 85%.
30 Dumbbell Power Clean and Push Press plus a push-up.
20 Knee To Elbows

The dumbbell power clean, push press, push-up combo is a dumbbell version of Mountain Athletes “Mr. Spectacular.”

Anyone else up for some Tai Chi on Saturday afternoon? There is still room.

Diego, being spectacular.

Posted by Chris | Filed Under blog

Thursday 100204

February 3, 2010 | 16 Comments

Surprise metabolic conditioning workout. Go to the gym to find out what it is.

Need some local grassfed beef? We may be ordering another cow or two. A quarter is about 120 pounds and will go for around $3.99 a pound. Post a comment or email Jeff if you’re interested.

Got an hour for something other than workout out? Watch Michael Pollan at Google.

Posted by Chris | Filed Under blog

Wednesday 100203

February 2, 2010 | Leave a Comment

Front Squat – Find today’s 1 rep max.
Front Squat 2-2-2-2-2 at 85% of today’s 1 RM.

5 rounds:

10 Weighted Sit-ups (35/25#)
10 Kneeling Curl To Press (35/25)
30 second plank (on elbows with nose above thumbs)

The January 2010 On Ramp class. Congrats on finishing the On Ramp! See you in class.

Posted by Chris | Filed Under blog

Tuesday 100202

February 1, 2010 | 8 Comments

“Old Man Strength”

10 rounds:

12 Pull-ups
12 Burpees

If you can’t do 120 pull-ups and you’ve been at EmerFit for more than a month expect to do some jumping pull-ups. If this is your first week expect to use bands and scale the pull-ups to 6 reps per round.

Happy Birthday Old Man!

Brad’s first ascent of “Belly Full of Bad Berries”. Photo courtesy of Jim O’Connor.

Posted by Chris | Filed Under blog

Monday 100201

January 31, 2010 | Leave a Comment

Hang Squat Clean find a 1 rep max for today. You have approximately 10 minutes.

Hang Squat Clean 2-2-2-2-2 with 85% of today’s 1 rep max.

10 minutes max rounds:

5 Kettlebell Front Squats (Goblet or Double Clean Style)
7 Box Jumps
9 Knee To Elbows

Our programming is always evolving and cycling. This month we’re experimenting with some strength and work capacity formats developed by Coach Shaul at Mountain Athlete. The strength workouts require you to find a one rep max for the day and to do so rather quickly (~10 minutes). This number is going to be different than your competition 1RM or even your 1RM from class when we take 30-45 minutes to find it with lots of rest between sets.

When experimenting with these workouts last month your coaches typically used a format like 5-3-2-1-1-1. Our first single was something we knew we could do and typically had done the month before. If it was a good day we tried a moderate (10-20 pound) jump in the second single. If we missed that we’d reduce the weight and try something lighter. If it was a bad day (stress, lack of sleep, compressed workout time, etc) we took that first single and used it as our 1 RM. In short, be smart, don’t be greedy, listen to your body.

Jared does a turkish get-up.