http://www.emerfit.com Just another WordPress weblog Mon, 05 Jan 2009 21:16:13 +0000 http://backend.userland.com/rss092 en "Nancy" 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. http://www.emerfit.com/blog/2009/01/05/monday-090105/ 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 ... http://www.emerfit.com/athletes/2009/01/03/evka-turpin/ Row 2k Rest until recovered. 3-5 minutes then: 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. http://www.emerfit.com/blog/2009/01/02/friday-090102/ Run 800m 95 lb. Press, 21 reps Run 800m 95 lb. Push Press, 21 reps Run 800m 95 lb. Push Jerk, 21 reps Happy New Year! Chris M. and Chris B. in the middle of "Helen". http://www.emerfit.com/blog/2009/01/01/thursday-090101/ "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. ... http://www.emerfit.com/blog/2008/12/31/wednesday-081231/ Deadlift 5-5-5-3-3-2-2-1-1-1 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 ... http://www.emerfit.com/blog/2008/12/30/tuesday-081228/ "Fight Gone Bad" 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 ... http://www.emerfit.com/blog/2008/12/29/monday-081229/ "Filthy Fifty" 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. http://www.emerfit.com/blog/2008/12/23/tuesday-081223/ "Cindy" 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 ... http://www.emerfit.com/blog/2008/12/21/monday-081222/ Clean and Jerk Practice. Heavy triples until you're done. Dan John's Ten Classic Tips: 1. Use whole body lifts; rarely isolate a muscle. 2. Constantly strive to add weight to the bar and move it faster. 3. The best anabolic is water. 4. Did you eat breakfast? If not, don’t ask me anything about ... http://www.emerfit.com/blog/2008/12/19/friday-081219/