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″.
Thursday 100225
February 24, 2010 | 7 Comments
“Fran” (Brian’s birthday request)
21-15-9
- Thrusters (95/65)
- Pull-ups
Happy Birthday Brian!
Wednesday 100224
February 23, 2010 | 5 Comments
10-9-8-7-6-5-4-3-2-1 reps of:
- Front Squat (50-75% of body weight)
- KTE
- Row (for calories)
Tuesday 100223
February 22, 2010 | 2 Comments
10 minutes max rounds of
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Then 10 minutes max rounds of:
- 15 Push Press (45% of 1 RM)
- Row 250 Meters
In class, some of you will start with the first workout and some of you with the second.
Name these EmerFit newbies.
Monday 100222
February 21, 2010 | 4 Comments
Sumo Deadlift 1 RM then 3-3-3-3 at 85%
3 rounds:
- 15 Hang Squat Cleans at 45% of 1 RM
- 15 Burpees
What is Oso thinking?
Friday 101902
February 18, 2010 | 7 Comments
Front Squat 1 rep max then 2-2-2-2-2-2 at 85%.
21-15-9 reps of:
- Deadlift, 65% of last 1 RM
- Box Jump
Yesterday when I shared the news about the EmerFit Apprentices I said I’d have some news today about an upcoming seminar. We’ve linked to Urban Gets Diesel and her new venture Whole 9 Life on several occasions. And if you’re a Robb Wolf fanatic like me then you might have seen his plug for the Whole 9 Seminars.
We are happy to announce that we’re bringing the Whole 9 Workshop to EmerFit on May 29th. We’re expecting the event to sell out so sign up early!
Look who is back for a couple week before he goes “down range”.
Thursday 100218
February 17, 2010 | 8 Comments
A: Row as far as possible in 10:00
B: 10:00 of Turkish Get-ups
Check out Emily at the CrossFit Games Sectionals website.
Welcome our new EmerFit Apprentices John Rockwood and Marlena Settle. You can read about their passions for coaching their bios on our About page. Expect to see them helping coach and build EmerFit starting in March.
We have a couple of spots left in Saturday’s rowing seminar if you’re interested.
Watch tomorrow for exciting news about an upcoming seminar at EmerFit and Monday we should have news about our new space. Exciting times!
Andy’s Father Son CrossFit Challenge. The dancing is the best part. The stuff you kids put on the interwebs!
Wednesday 100217
February 16, 2010 | 2 Comments
Bench Press 1 RM then 2-2-2-2-2-2 at 85%
10 minutes max rounds of:
- 10 DB Push Press
- 10 Renegade Rows
Check out Lindsay’s testimonial. She is off CrossFitting and teaching elementary kids in Aurora now. Good luck Lindsay!
Lindsay B.
February 16, 2010 | 2 Comments
After finishing my swimming career at the University of Kentucky and being competitive in the sport for 15 years I felt it was time for a break. I was tired of being tired, exerting all my energy, competing, and basically working out. So I took some time off…months of time off. By the time I felt I was ready to get myself back in the gym it was harder than I thought. I would go to the gym get on a treadmill (the ones with the tv attached) and run mindlessly and then finish up my workout with the same weight routine I had done a hundred times before.
I was getting bored and having trouble keeping myself motivated. In the spring of 2009 I entered my first triathlon and even though it was a little rough, I loved it! I knew if I wanted to get better at triathlons I needed to make some changes to my training but I just wasn’t sure where to start.
Then I heard of Emerfit from the Lintz family. I decided to give it a try and I am so happy that I did! Crossfit was just what I needed to revamp my workouts and get my body feeling good again. The first few weeks rocked me and I was so sore that sitting down and standing up took multiple minutes and grunts.
As I continued to struggle through classes I started to notice that my fitness level was improving. Even though we didn’t run miles upon miles in class, my running was getting easier and so was my biking. I started off just coming twice a week but after I started seeing results I was actually excited to come 3-4 times a week to get my butt kicked!
Being a part of Emerfit truly made me start loving to work out again. The biggest things for me are:
#1. Accountability. At my previous gym if anyone ever noticed that I took a week off they sure didn’t say it. But at Emerfit they did notice and they did say something. The fact that the coaches had noticed I wasn’t there was huge to me and it really made me feel like a part of the gym.
#2. Team Atmosphere. Crossfit not only got my competitive juices going again but it really brought back that aspect of team that I had been missing. Everyone is so encouraging in class and that energy really helps to push you that little bit further.
#3. Coaching. Chris, Jeff, and Brad are all incredible coaches that know their stuff. They all are so wonderful at challenging you and helping you to become a better athlete.
#4. The Workouts. The crossfit model is geniusl. After months of doing the same routines at the gym, it was such a relief to go to Emerfit and be able to do so many new workouts and challenge myself to get better.
#5 Crossfit is addicting. Even though it hurts and its hard and I’m sore and its just plain cruel sometimes, CROSSFIT IS ADDICTING. I feel better, I’m getting leaner, and the best part is I have a great time doing it!
Thank you Chris, Jeff, and Brad and everyone at Emerfit!!
Lindsay B. January 2010. Aurora, Colorado.
Tuesday 100216
February 15, 2010 | 8 Comments
Jason’s Birthday Workout: “300″
- 25 Pull-ups
- 50 Deadlifts 135
- 50 Push Ups
- 50 Box Jumps
- 50 Floor Wipers
- 50 Clean and Press
- 25 Pull-ups
Happy Birthday Jason!
