Strength:
Push Press 5-5-5-5-5 Find 5 RM.

Conditioning:

3 min KB Swings
Rest 1:30
2 min KB Swings
Rest 1:00
1 min KB Swings

Score equals total number of KB Swings.

2011 EmerFit Games Recap

And congrats to Jason L. for his 78k Snatch and 111k Clean and Jerk at the Front Range CrossFit Fall Weightlifting Meet!

Strength: Floor Press 8-8-8-8-8 Find 8RM.
Conditioning: Row 500m for time

The coach’s corner is delayed until early next week. This next column is a cornerstone of the future of EmerFit and the new services we are rolling out in August and September. We want to get it right. The draft I had yesterday got destroyed during editing and peer review. Yesterday’s links should have given you some food for thought.

In the mean time the CrossFit Games start Friday! This year for a few hours a day they have coverage on ESPN3 which you can stream on your computer and various other devices. There is also live streaming. The first individual and team events were announced yesterday and events 2 and 5 were announced earlier today. Should be fun to watch and perhaps it will inspire some of you to pursue the Games in 2012 or beyond!

Friday
Strength: Front Squat 1-1-1-1-1  Find 1RM.

Conditioning: 3 rounds for time

• Run 200m
• 20 DB Snatches (35/25)
• 15 Push Ups
• 10 Jumping Lunges, 5 per leg

Scale Up: KB Snatches

Hey Strong People
Here’s all of you who make this place great!

• 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.

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.

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.

“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.

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.

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.

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.