Strength
See List

Conditioning
Row 5 min at 20 SPM pace

Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16)

Then Row 3 min at 20 SPM pace

(Record total meters rowed and total distance farmer’s carry.)

Good luck to Ryan and Chris M. at the Colorado State Weightlifting Championship.

Strength
See List

Conditioning

Run 1 Mile
Rest 5 min
Run 1 Mile

This one might get changed depending on what the weather does so don’t be surprised if you find something a little different when you get to the gym.

Strength
See List

Conditioning
10:00 As Many Rounds As Possible

• 15 Push Press (95, 65)
• 10 Knees to Elbows

Check our planned Race Series for both people interested in doing their first half or full marathon and those of you wanting to do one or more of the obstacle course races (e.g. Tough Mudder or Warrior Dash).

Strength
See List

Conditioning
For Time

• 30 Calorie Row
• 25 DB Squat Cleans (40, 30)
• 20 Pull-ups
• 15 KB Swings (24, 16)
• 10 Walking Lunges

Strength
A1 Push Press 5-5-5-5-5 (Find 5RM or Practice)
A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set)

Conditioning
12 Min Max Rounds

• 7 1-arm DB Snatch (left) (40lb, 30lb)
• 7 1-arm DB Snatch (right)
• 3 Box Jumps (use same height as highest Seated Box Jump)

Coming Up This Week

• EmerFit Endurance Info Meeting 7:30 PM Thursday at EmerFit
• 2012 Colorado State & Open Weightlifting Competition at Red Rocks CrossFit. Ryan lifts Saturday and Chris M. lifts on Sunday.
• Denver Indoor Rowing Championship Friday and Saturday at Colorado Athletic Club Monaco. Anyone racing? Registration closes at midnight tonight (Sunday).

This is Week 1 of our next 8 week cycle. John is doing the programming for this cycle and I think everyone will enjoy the new ideas. We will be using the Max Effort Black Box method for strength work which everyone should be familiar with from past EmerFit programs. We will also be using a week A/B format: During Week A we will not have a Game Day and we will do strength work on Fridays. In Week B we will Game Day on Friday and no strength work.

Strength List:
A1 Push Press 5-5-5-5-5
A2 Seated Box Jump 5-5-5-5-5-5

A1 Sumo Deadlift 5-5-5-5-5 (Find 5RM )
A2 Dips Max-Max-Max-0-0 (Use Jerk Blocks, Cage, or Rings)

A1 Russian Step-up 5-5-5-5-5 (Per leg, Practice this week with a doable weight)
A2 Close Grip Chin-up Max-Max-Max-0-0 (Grip should be inside shoulder width)

Monday

Strength
A1 Push Press 5-5-5-5-5 (Find 5RM or Practice)
A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set)

Conditioning
12 Min Max Rounds

• 7 1-arm DB Snatch (left) (40lb, 30lb)
• 7 1-arm DB Snatch (right)
• 3 Box Jumps (use same height as highest Seated Box Jump)

Tuesday

Strength
See List

Conditioning
For Time

• 30 Calorie Row
• 25 DB Squat Cleans (40, 30)
• 20 Pull-ups
• 15 KB Swings (24, 16)
• 10 Walking Lunges

Wednesday

Strength
See List

Conditioning
10:00 As Many Rounds As Possible

• 15 Push Press (95, 65)
• 10 Knees to Elbows

Thursday

Strength
See List

Conditioning

Run 1 Mile
Rest 5 min
Run 1 Mile

(Record both mile times)

Friday

Strength
See List

Conditioning
Row 5 min at 20 SPM pace

Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16)

Then Row 3 min at 20 SPM pace

(Record total meters rowed and total distance farmer’s carry.)

Strength Day: Go Heavy, Go Home!
Press 5-3-1-1-1
Front Squat 5-3-1-1-1
Back Squat 1-1-1

If you have been training with us for less than 3 months then do 5-3-3-3-3 and 3-3-3 on the squats.

There will be an information session on the new EmerFit Endurance program next Thursday at 7:30 PM.

We will explain the program, options, costs, and answer questions. If you are interested in the program but cannot attend please talk with Katie or Chris. We will also be posting more information to the web next week. The program officially starts February 5th.

Strength
No Strength Work Today

Game Day
3 rounds

• Run 400 Meters
• 20 KB Swings (24/16)
• Max Pull-Ups

Scale up: Go heavier on the KB and do either 10 kipping pull-ups or 10 pull-ups with added weight (25/15).

Record total time and total legit pull-ups. This is the Level 2 work capacity workout so expect trainers and coaches to take reps away if they aren’t chin-and-ear over and full hang at the bottom. Swings are Russian style (shoulder height).

Strength
See The List, If you trained Monday and Tuesday then no strength work today.

Conditioning
Row or Run 5k

End Of Cycle & Future Level Testing

Okay, lets finally get those Level Boards filled in. We have put together some score sheets for each level (pdf). You’ll find printed copies at the gym. For this cycle you can fill out a form with your scores and we will compare it to our records. We reserve the right to request that you re-test if our records do not match yours.

Starting with the new cycle that begins next week we want you to record your scores on the day that you complete the test and have your coach or trainer initial your score.

In the near future we will start providing Scale Up options that are Level specific. We will also have periodic test days on Saturdays where you can get a bunch of tests completed in one day. Finally, starting next month we will publicly recognize athletes that reach a new Level and have level specific schwag.

Tuesday

Strength
See the list.

Conditioning
12:00 Max Rounds:

• 15 Deadlifts (135/95)
• 15 Push Ups