Friday 090204
February 5, 2009 | 5 Comments
Four 800 meter sprints. Rest 2:00 minutes between runs.
A few weeks ago I posted a “funny face Friday” photo of Tracee. Here is another one from Fight Gone Bad that isn’t funny in the same way but still cracks me up. Jeff or I was explaining something about FGB and you guys just look completely skeptical. Arms folded and smirks all around.
Tomorrow’s WOD
Thursday 090205
February 4, 2009 | Comments Off
20 minutes max rounds
- 5 Push Jerks, 115 or 75 pounds
- 10 Fronts Squats, 115 or 75 pounds
- 15 Double-Unders
Zone Challenge Benchmark Results: They are available here.
Chris Carter back squats 160 kilograms (352 pounds) for 3 reps.
Wednesday 090204
February 3, 2009 | 4 Comments
Zone Challenge WOD
- Run 400m
- 21 Thrusters, 95 or 65 pounds
- Run 400m
- 15 Thrusters
- Run 400m
- 9 Thrusters
Zone Challenge
Remember, the Zone Challenge started Monday and the bench mark workout is today. We will also weigh you and take a photo as part of the workout. We will award prizes to the male and female with the best performance improvement in the WOD after 8 weeks. We will also have a prize or two for the person who keeps the best nutrition log on the forum. The logs will be judged on frequency of posting (at least one post per day is recommended), exactness of record keeping (e.g. “3 oz of chicken” versus “a chunk of chicken breast”), and how close the person logging sticks to the Zone.
Mile High Sprints
The Mile High Sprints took place last weekend in Denver and are pictured below. Chris competed in the “Half Hour of Power” and the Heavyweight 30-39 Mens 2,000 meter. He took 2nd and 3rd respectively. He rowed 7,900 meters in 30 minutes losing to a gentleman who rowed 8,008.
A 6:56 2k got him 3rd behind a 6:40 and 6:46. His goals for next year: 1) Bring at least 5 EmerFit athletes to the Mile High Sprints. 2) Get a CRASH-B Qualifying time. For this year that would have been a 6:06. The fastest 2k this year was a 6:26 by an unaffiliated rower in the 20-29 Mens Heavyweight group.
The “Hour Of Power” in the foreground and the womens “Half Hour of Power” in the background.
The last 45 seconds of the Mens 20-29 Heavyweight 2,000 meters. The gentleman on the very far rower in the gray shirt finishes in 6:26.
Tomorrow’s WOD
Tuesday 090203
February 2, 2009 | 1 Comment
18-16-14-12-10-8-6-4-2 reps of:
- Med Ball Slalom (over and back is one rep)
- 1.5 pood 1-Leg Suitcase Kettlebell Deadlift (half the reps left and half right)
- 1 pood Kettlebell Snatch (half the reps left and half right)
The EmerFit Super Bowl Party:
Tomorrow’s WOD
Friday 090130
January 29, 2009 | 3 Comments
Press 5-5-3-3-2-2-1-1-1
Regional Games Registration starts Sunday at 9:00 A.M. Scaling is allowed and it should be a ton of fun. Are you going? If you don’t plan to compete but want to be more involved that only spectating talk to Chris. They are looking for volunteers to help run the event.
Thursday 090129
January 28, 2009 | 5 Comments
20 minutes max rounds
- 20 Sumo Deadlift High Pulls, 95 pounds
- 20 Box Jumps
Are you coming to our Superbowl/Last Pre-Zone Challenge Party on Sunday? If so please bring a snack to share and something to drink. More details here, at you might even RSVP. Hint, hint.
Wednesday 090128
January 27, 2009 | 5 Comments
“Descending Jackie”
For time:
- 1,000 meter Row
- 50 Thrusters, 45 pound bar
- 30 Pull-ups
- 500 meter Row
- 25 Thrusters, 45 pound bar
- 15 Pull-ups
- 250 meter Row
- 15 Thrusters, 45 pound bar
- 10 Pull-ups
- KB Snatch, 1 pood.
- Burpees
When “Jackie” was introduced in the CrossFit Journal the description added that finishing up with two shorter rounds made for a perfect workout. Normally “Jackie” is a sprint but this extended version will require a bit more persistence.
Did anyone find the EmerFit athlete in Monday’s group photo? How about the one in this photo also from last weekend? All sorts of athletic education is happening at EmerFit.
Enlarge Image
Tuesday 090127
January 26, 2009 | 5 Comments
21-15-9 reps of
Complete the set number per arm. In other words, 21 left then 21 right.
Learning the double under with Jon Gilson of Again Faster:
