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

• 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.

• 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

• 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

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.

• 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.

Tomorrow’s WOD

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

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

Tomorrow’s WOD

]]> http://www.emerfit.com/blog/2009/01/27/wednesday-090128-tomorrow/feed/ 5 http://www.emerfit.com/blog/2009/01/26/tuesday-090127/ http://www.emerfit.com/blog/2009/01/26/tuesday-090127/#comments Mon, 26 Jan 2009 13:34:12 +0000 Chris http://www.emerfit.com/?p=452 21-15-9 reps of
• KB Snatch, 1 pood.
• Burpees

Complete the set number per arm. In other words, 21 left then 21 right.

Learning the double under with Jon Gilson of Again Faster:


Tomorrow’s WOD

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