Week of 100815
August 15, 2010 | 6 Comments
Sprint baby, sprint!
Cycle: Summer 2010 (pdf)
Week: 100808
Supplemental Sessions
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Introduction
Its one rep max time! Note your Personal Records on the board along with your previous record if you have it.
Remember a one rep max is no reason to do anything dumb like injure yourself. Take plenty of time to warm-up but don’t do some many warm-up sets that you aren’t fresh for the lifts. You get three attempts, takes lots of rest 2-5 minutes between attempts. Ask your coach for guidance on warm-ups, your starting weight, and increments along the way.
Also, consider mentally preparing for these lifts. Ideally, you’ll walk in the gym each day with a goal for what you think is possible. Maybe you’ll even spend some time the day before visualizing what it will feel like to lift your goal weight. And remember these sessions will take time. Do not underestimate the importance of rest between sets and of staying focused during that rest.
Primary Session A
Objective
One rep max test: back squat and bench press.
Warm-Up
5 rounds:
5 Push-ups
5 Shoulder Pass Throughs
5 Overhead Squats
5 Sit-ups
Instep Stretch
Strength
Back Squat 1 Rep max
Bench Press 1 Rep Max
Primary Session B
Objective
One rep max test: military press and deadlift.
Warm-Up
3 rounds:
200 Meter Jog
10 Burpees
25′ Crawl
Strength
Press 1 Rep Max
Deadlift 1 Rep Max
Session C
Objective
Pull-up test and sprints.
Warm-up
3 Rounds:
- Run 400
- 10 One Arm Swings
- 10 Swings To Goblet Squat
- Pigeon Stretch
Strength
Push Press 1 Rep Max
One set max strict pull-ups.
Conditioning
Sprint 4 x 400 meters.
Week of 100815 Supplemental Sessions
August 15, 2010 | 1 Comment
Sasha gets some air.
Cycle: Summer 2010 (pdf)
Week: 100815
Please note, all these workouts assume a proper warm-up.
Regulars
Session 1 (R1)
Complete between primary sessions A and B.
10 minutes max rounds:
30 Double Unders or 60 Single Unders
10 Wall Ball Shots
Session 2 (R2)
Complete between primary sessions B and C.
4 Rounds:
Run 400 meters
Row 500 meters
Friday 100813
August 13, 2010 | 1 Comment
Note, we will have Suffer on Saturday in City Park at 9:00 A.M. tomorrow. Just a few more weeks left of S.O.S. in the park and then we’ll move back inside with an expanded Saturday schedule.
What motivates you? Watch the video above and consider how it might apply to your training in the gym. CrossFit, Olympic Lifting, and gymnastics all provide lots of room for mastery. CrossFit classes provide a certain amount of autonomy and our Special Programs during Open Coaching provide even more. Community and competition can add some purpose to training as can self-improvement goals.
Are there other factors that motivate you to train? How does your training provide autonomy, purpose, and mastery?
Thursday 100812 Brutal Recess
August 12, 2010 | 1 Comment
We have Chip Conrad of Body Tribe coming out September 18th for a full day Brutal Recess seminar. We know its still a month away but if you are interested we need to get some people signed up now. The video above will give you an idea of what Chip will be presenting and here are some more details:
Brutal Recess is accepting that freedom means responsibility, and to embrace our freedom of movement, our freedom of strength, we must embrace intensity. It’s the fun of accomplishment. We’ve stolen from all the great movement arts: fighting, dance, yoga and even child’s play and tumbling, and liberally sprinkled them into our workouts, usually in the workload or GPP phases. Get your heavy foundation lifting going and then challenge your stamina and range of motion.
Topics include:
- The philosophy and program design of Bodytribe Fitness
- The Brutal Recess intense mobility concept
- Getting weird with barbells
- Unique kettlebell and dumbbell movements and drills
Wednesday 100811
August 11, 2010 | 1 Comment
Private Coaching client Erin gets some time in on the Airdyne. We don’t use this machine much in class because we only have one but its a brutal piece of equipment. It can be used in many of our workouts in the same fashion as the rower but on the Airdyne there is no “recovery”. No where to rest, no where to hide.
Sorry for the few and far between blog posts this month. We are working on a ton of Special Programs and our new CrossFit program that will be unveiled incrementally starting next week. In September we’ll return to daily blog posts with some major improvements to the website.
We haven’t posted some links in a while so here you go:
- Andy gets his first pull-ups.
- Everything You Need To Know To Become A Barefoot Runner (Hat Tip: Conditioning Research)
- Basic Barbell Programmes Reviewed (apparently in the UK its “programmes” not “programs”)
- You know you’re a strength addict when…
There are so many good one’s in that last link. I’m particularly fond of:
You automatically stop what you are doing and shout encouragement when anyone in the gym is going for a big lift
And
Other people tell you their max lifts and watch for your reaction
What is your favorite?
Week of 100808
August 8, 2010 | 2 Comments
One of the many new faces at EmerFit in July. Ask him about his post-workout meal.
Cycle: Summer 2010 (pdf)
Week: 100808
Supplemental Sessions
Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.
Introduction
Phew! The linear strength progression is done. We know many of you saw some pretty impressive strength gains. Please post your thoughts about this cycle and any big improvements to the comments.
This week we’re going to hit some tough conditioning workouts on Monday and Wednesday. Friday we will try to set some new records on the “Baseline” workout and rest up for one rep max testing next week. Then after the Warrior Dash we’ll hit Karen, “Not Fran” and the cycle’s back squat and sprint benchmark.
Details on the Fall 2010 Cycle will be announced in one week. Here are a few teasers: a simplified class schedule, a new CrossFit program, new Open Gym time, new Special programs, and a focus on the Olympic Lifts.
Primary Session A
Objective
Medium duration metabolic conditioning benchmark.
Warm-Up
5 rounds:
5 Push-ups
5 Shoulder Pass Throughs
5 Overhead Squats
5 Sit-ups
Instep Stretch
Plus, any additional individual warm-up you’d like to do before the workout. Maybe run a 200, do a few KB swings, and a few pull-ups?
Conditioning
“Helen”
3 rounds for time:
Run 400 meters
21 KB Swings
12 Pull-ups
Primary Session B
Objective
Long duration metabolic conditioning benchmark.
Warm-Up
3 rounds:
High Knees 100 meters, jog back
10 Burpees
25′ Crawl
Walk The Plank
Conditioning
“Kelly”
5 rounds for time
Run 400 meters
30 Box Jumps
30 Wall Ball Shots
40 minute cutoff
Session C
Objective
Short metabolic conditioning benchmark.
Warm-up
3 Rounds:
- Run 400
- 10 One Arm Swings
- 10 Swings To Goblet Squat
- Pigeon Stretch
Conditioning
“Baseline”
10 Pull-ups
20 Push-Ups
30 Sit-ups
40 Squats
Row 500 meters
Week of 100808 Supplemental Sessions
August 8, 2010 | 1 Comment
Mike returns from Scotland with a kilt and more hair. He is hosting a slideshow from his trip this weekend, check the community board for details.
Cycle: Summer 2010 (pdf)
Week: 100808
Please note, all these workouts assume a proper warm-up.
Regulars
This sessions are specially designed for participants in the Warrior Dash on August 21st. They will serve everyone else too but if you’re doing the Warrior Dash try to work this in.
Session 1 (R1)
Complete between primary sessions A and B.
If you are doing the Warrior Dash then Run 5k. Especially if you failed to complete last week’s 5k. A map of the usual EmerFit course will be provided. For a bit longer course with more hilly off-road terrain but still from the gym run south along the railroad tracks to Trilby and back.
If you are not doing the Warrior Dash then:
21-15-9 reps of
Deadlift (45% of your 1 rep max)
Knees to Elbows
Session 2 (R2)
Complete between primary sessions B and C.
If you are doing the Warrior Dash 4-8 Hill Sprints. Sprint up, walk down, rest and repeat.
We recommend the hill going north on Lemay between Trilby and Harmony. Park at Fossil Creek park.
If you are not doing the Warrior Dash:
Heavy Sled Drag – 800 meters. Then foam roll and stretch out.
Endurance Athletes
See “Regulars” workouts above.
Saturday 100806
August 6, 2010 | 1 Comment
Jorge post workout.
Don’t Forget
1. Special Suffer on Saturday at 1:00 p.m at the gym. Sign-up like you would for any class.
2. We’ve got Helen, Kelly, and Baseline coming up next week. Get ready!
Tuesday 100803
August 3, 2010 | Comments Off
Kristi with John Welbourn of CrossFit Football after the nutrition seminar with Dr. Lauren Cordain at last weekend’s CrossFit Football Certification.
Training Camp Rescheduled & Special Suffer On Saturday at a Special Time
There was a lot of interest in our EmerFit Training Camp but many of you were telling us that you just could not make it in August. It is a busy month with vacations plus the Warrior Dash and Colorado Open. So we will be rescheduling the event to October. (September is already busy with Fight Gone Bad V and the Body Tribe Workshop.) The exact date will be announced soon.
In lieu of the Training Camp the EmerFit staff is meeting to prepare for the next cycle of EmerFit Programming and to study coaching techniques. We need a few guinea pigs to come in for a special 1:00 PM Suffer On Saturday at the gym. Your favorite coaches and trainers will be practicing some new movement cues and other coaching techniques. You will get a good workout in while you are here plus you will get some extra coaching attention.
If you’re up for this special Suffer On Saturday then sign-up on the classes tab just you would sign-up for a regular class.
Friday 100730
July 30, 2010 | 2 Comments
News
- Suffer on Saturday is ON at City Park tomorrow at 9am.
- The EmerFit Training Camp is next Saturday (August 7th) not tomorrow. We have heard from lots of people who like the idea but cannot make the 7th. If we don’t get 5 people signed up we will move the camp to October. September is already booked with the Body Tribe Seminar.
- The linear progression is almost over. Check out the “Introduction” section of next week’s training plan for details of what is coming in August. (Yes, the training plan is out early due to the CrossFit Football Certification).
Commentary
The Need For Practice
As many of you know Dr. G is one of our top CrossFit Games competitors. The video above is of a personal record in the snatch. Its an increase in 20 pounds from his previous PR that was set at Sectionals. This video was shot during a max attempt this week after three weeks on a custom Olympic Lifting program. The keen observer will notice a couple of significant flaws in his technique in this video. If we can fix those things I believe we can easily add another 20-40 pounds to his snatch.
Dr. G did not get significantly stronger in the last three weeks he simply practiced A LOT. He practiced the Olympic Lifts and their supplemental lifts (e.g. the snatch balance, clean pulls, etc) four times a week for three weeks. After the Colorado Open he will go back to this for a while. He needs to add another 40 pounds to his snatch and to his clean and jerk for the 2011 CrossFit Games season.
We have seen the same types of improvements in many of our “regulars” during this summer’s linear strength progression. Yes, you have been getting stronger too but you have also been practicing the primary lifts A LOT. And we have seen it transfer to your other movements. Throwing a med ball around is easier when you can back squat 225 for 3 sets of 5 versus 175 for 3 sets of 5.
The point? Practice is important and effective practice is rarely random.
