Check out Eat. Move. Thrive. Chris has a new blog for 2009 and hopes that some day it will be as cool as some of the other CrossFit blogs. For now its all about his food and workouts.

5 rounds

• Run 400m or Row 500m
• 15 Overhead Squats, 95 lb.

Doug Chapman of HyperFit on Scaling Workouts.

Know anyone who is getting married in 2009? We are doing a Bridal Boot Camp.

Every bride-to-be is worried about what their body is going to look like on the day of their wedding. It becomes an obsession that is planned down to the last detail; what shoes to wear, how the hair will be done, who will do their make up, and of course the DRESS! Soon their minds start to scream “WORK OUT”. I was no exception. I knew how to use the treadmill and a few weight machines. I even had a gym membership! Like so many “I wish I had a better body brides,” I still lacked the self-discipline and knowledge to get the body of my dreams.

Then I was introduced to Emerfit. Chris Brown and his team of coaches was my perfect answer. They were able to take the guess work out of my workout regiment.

The Emerfit team became my workout family. They were always encouraging, never doubting and always concerned with my health. Within the first month I became stronger, leaner and started to see muscle definition in my upper body. I had shoulder muscles and I knew that strapless dress was going to look amazing!

The changes I saw encouraged me to make healthier eating choices and the Emerfit team was there to introduce me to a healthier way of eating. I watched the pounds shave off and after the second month I was a whole dress size smaller. Thank god I bought a dress that laced up in the back.

Emerfit, thank you for encouraging me to be in the best shape of my life, on the biggest day of my life!

Evka (Adams) Turpin. Boulder, Colorado. August 2008.

7 rounds

• 10 Med Ball Cleans
• 10 Burpees

Who is aiming for the Rocky Mountain Regional CrossFit Games?

Check out Jenni as she works up to a new deadlift personal record for 187 lbs. Its gotta have something to do with the socks.

Happy New Year!

Chris M. and Chris B. in the middle of “Helen”.

3 rounds

• 400m Run
• 21 KB Swings, 1.5 pood
• 12 Pull-ups

Remember, no 6:30 P.M. class tonight and we have ONLY a noon class tomorrow. Back to the normal schedule on Friday.

The new T-Shirts are here! For now we have black short-sleeve both womens and regular cuts. They are bamboo. The back reads “Twice the Fitness Half The Time” and they go for $15. Get yours before they are gone. Eric L. gets a free shirt for suggesting the slogan we ultimately used.

Lauren during Fight Gone Bad on Monday.

Competition

Continuing on yesterday’s theme of 2009 goals participating in athletic competitions or contests is a great way to motivate yourself to set goals and stick to them. Here are some events we are considering participating in as an affiliate. Give these some thoughts as you think about 2009. If you’re hesitant but interested talk to an EmerFit trainer. Sometimes just going to watch is a good first step. If you have other ideas, post them to the comments. Oh, and don’t forget to schedule a goal setting session with one of your trainers in January.

• Olympic Weightlifting Showdown, January 24th
• Mile High Sprints (Rowing), January 31st
• Horsetooth Half Marathon, April.
• CrossFit Games, July. Anyone interested in being on our affiliate team?
• Fight Gone Bad IV Fundraiser, August.
• CrossFit Total, we will do 3-4 of these in 2009. Date to be announced.

I am sure there will be some other events too as the year progresses.

Cody C., home for the holidays and geared up.

3 rounds 1 minute at each station:

• Wall Ball, 20 lb
• Sumo Deadlift High-Pull, 75 lbs.
• Box Jump
• Push Press, 75 lbs.
• Row, for calories
• Rest

Compare to FGB III in September.

Welcome back everyone! We hope you had a good break and we look forward to everyone starting to trickle back into the gym this week.

If you are like me you might find yourself pondering some 2009 Resolutions during these final days of the year. There seems to be lots of advice out there these days against making resolutions but I think they can serve a purpose. For some reason I always feel compelled to start new things in concert with the calendar. Sometimes its the first of the week, the month, or the year. It can be a crutch if I’m not careful but also a good motivator. Check out Doug Chapman’s new article on resolutions.

Post your resolutions in the comments. Or if you don’t like that word post your 2009 goals.

The CrossFit Level 1 seminar that planted the seed that became EmerFit. Colorado State Police Academy, November 2005.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Doug does pull-ups with his ice axes. Check out Doug’s new blog.

20 minutes max rounds of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Remember, we have a limited schedule tomorrow (7:00, Noon, and 5:30) and we are CLOSED Wednesday, Thursday, and Friday. Suffer on Saturday will happen as usual on the 27th and the schedule is back to normal on Monday.

The crew cheering someone on at this year’s Turkey Trot.