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.
Monday 100301
February 28, 2010 | 4 Comments
Hang Squat Clean + Push Press: Find A New 1 Rep Max
6 rounds:
- 5 Front Squats (60% of your 1 RM Front Squat from 2/19)
- 10 Burpees
March News
- The Paleo Challenge ends today. Congrats to everyone who made it until the end. Results will be announced a week from today.
- This week is a back off week so expect a reduction in weightlifting volume. We’ll be finding some 1 rep maxes but you won’t see the “4 sets of 3 at 85%” stuff this week.
- Starting in March we’re going to do a monthly challenge. For March it will be the CrossFit benchmark known as “Cindy”. We will do this workout on Tuesday March 2nd and Friday April 2nd.
- There will be no Suffer on Saturday this Saturday (3/6) due to a EmerFit Staff inservice and CPR Class.
- We are hosting a CPR and First Aid certification through the American Red Cross. Class will take place this Saturday (3/6) and next Saturday (3/13) from 12:00-4:00 P.M. at EmerFit. Email us if you’d like to attend and need pricing information. All the money goes to the American Red Cross.
- There will be Suffer On Saturday on March 13th and that evening there will be a going away party at 7:00 PM at Coopersmith’s Pool Side for Diego and Lauren. See RSVP detail on the white board at the gym.
- There will be no Suffer On Saturday on March 20th due to the CrossFit Games Mountain Sectional Qualifier. Please consider volunteering or coming down to spectate.
- Help build the new EmerFit! All through March we’ll be looking for volunteers to help setup the new EmerFit. We’re hoping to have a grand opening April 1st. In the near future we will need help painting and moving. If you’d like to volunteer email Chris.
Don’t mess with a guy with sunglasses and a sledge hammer. Continually updated photos from the new space in this Flickr set. Thanks for all the help EmerFitters! The new space is in the same building as our current space but when its ready we’ll have a larger kids area, two bathrooms, showers, more training space, a garage door, and many other improvements.
Friday 100226
February 25, 2010 | 3 Comments
Push Press 1 Rep Max then 6 sets of 2 reps at 85%
10 Jingle Jangles (30 seconds on, 30 seconds off)
Links
- Hunter Gather Body Composition
- Your Brain on Food (Hat tip: Theory To Practice)
- The Happiness Project
- Stress: Portrait of a Killer
Post thoughts and comments all the links to the blog.
In other news we’ll have info about our new space on the blog on Monday (we signed a new lease, yay!), the Paleo Challenge ends Sunday and there is talk of a dinner for the participants next Wednesday. Stay tuned!
Taylor does windshield wipers during “300″.
