Thursday 091022
October 21, 2009 | Comments Off
“Helen”
3 rounds
- Run 400 meters
- 21 KB Swings 1.5/1 pood
- 12 Pull-ups
Overhead Squat 3×3 at 85%
“If you lose the ability to stand up and sit down, someone other than you will be taking care of you.”
Quote courtesy of this post from HyperFit. Also, check your their nice oldie but goodie essay entitled “Lies We Want To Believe“.
Bob, Theresa, and Blair in the EmerFit Corporate Wellness Program.
Monday 091019
October 18, 2009 | 4 Comments
Back Squat 1 Rep Max
3 rounds
- 30 Double Unders
- 20 Kettlebell Swings
- 10 Toes To Bar
We’re almost done flushing out the new Resources page at emerfit.com. We have almost all of the links up and we are going to add some print resources too.
The Suffer On Saturday Crew. Note this was supposed to be the “silly” picture and apparently silly equals bored for Laura. 
Thursday 091014
October 14, 2009 | 4 Comments
Overhead Squat 3-3-3-3-3 with 80%
5 rounds
- Row 200 meters
- 10 Buprees
News
A couple of completely unrelated topics: Where is Brad? And, anyone want to pool resources for some winter food?
Brad
Many of you have been asking so I thought I’d make an announcement about Brad. As we’ve been telling you in person he had to deal with a personal emergency. He is not ill and he is safe. By his and his family’s requests that is all we can say at this time. We will probably have some more news on this topic at the end of the month. He will return to EmerFit but I cannot say when. He appreciates your thoughts and concern. If the EmerFit community can assist him in any way I will let you know and we will make it happen. When we can share more we will. Jeff and I miss him too.
Food
- Fall is typically hunting and butchering time so its a great time to get local grass feed beef. Every year I buy 1/4 to a 1/2 a cow from Taft Hill Dairy. The meat tastes great, is raised locally, is grass fed, and is very affordable at $3.00 a pound. A quarter of a cow is about 150 pounds depending on the cow and how you like it butchered. Taft Hill has sold 1/2 of the cow and they will butcher it as soon as they sell the other half. If you are interested in a quarter or a half please let me (Chris) know. You’ll need about 5 cubic feet of freezer space for a quarter.
- During the summer many of us get our veggies and fruits from local farms through CSAs or farmers markets but of course that doesn’t work well in the winter. While root veggies (potatoes, squash, carrots, etc.) can be great if you’re into that kind of think its nice to have some regular veggies too. With that in mind we are looking to setup EmerFit as a co-op with door-to-door organics. If you would be interested let Chris or Jeff know. We need 4 people to participate to qualify as a co-op and the gym would be the drop-off location.
Thoughts on food from Michael Pollan.
Monday 091012
October 11, 2009 | 2 Comments
Strict Press 1 rep max followed by a push press 1 rep max followed by “Jackie”.
“Jackie”
- Row 1,000 meters
- 50 Thrusters 45 lbs
- 30 Pull-ups
Mike sets a personal record of 72 kilograms as part of his quest for a body weight snatch at last Saturday’s olympic lifting class.
Monday 090928
September 27, 2009 | Comments Off
Overhead Squat 1 Rep Max Then:
5 rounds:
- Run 200m
- 15 KB Swings (1.5/1 pood)
Please note that our schedule remains unchanged this week. And we will have Suffer on Saturday at 9:00 A.M. but we will be back in the gym. The new schedule will go into effect on October 4th and will be detailed in a newsletter early this week. It is also 90% setup in the online scheduler if you want a preview.
Thanks to everyone that came out for Fight Gone Bad IV and our BBQ.
Friday 090710
July 9, 2009 | 1 Comment
Men lift 7,000 pounds from the floor to overhead. Women left 5,000 pounds from the floor to overhead. There will be a 15 minute time limit to this workout. Get as much work done as you can.
You can use any moves we have taught you. It could be a power snatch. It could be a deadlift, hang power clean, push press. It could be clean and jerk.
You can choose from the following weights which will change how many reps you must do.
Men’s Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps
Women’s Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps
This is workout #3 from the Rocky Mountain Regional Games.
Check out CrossFit all star Jeff Tincher sporting his EmerFit gear (watch the video). Thanks to A.J. for facilitating the t-shirt swap.
The EmerFit Affiliate Cup team at the Games site in Aromas.
Wednesday 090603
June 2, 2009 | Comments Off
Overhead Squat 5 sets of 5.
Alternating Tabata:
- Push Ups
- Sit-Ups
Joe, one of our newest members, practices his front squat during his CrossFit Elements training. He is learning where to rack the bar on his shoulders to facilitate keeping his elbows up.
