http://www.emerfit.com Just another WordPress weblog Thu, 02 Jul 2009 21:51:05 +0000 http://backend.userland.com/rss092 en Back Squat 5-5-5-5-5 Max Kipping Pull-up Test The Affiliate Blog linked to this cool article about rules and manners in the gym. I'd say everything Miss Manners listed should apply at EmerFit too. Below are a few other ideas for ways to be respectful of the gym and your fellow ... http://www.emerfit.com/blog/2009/07/02/friday-090703/ "Michael" 3 rounds Run 800 meters 50 Back Extension 50 Sit-ups The Colorado Open at Front Range CrossFit, September 12th and 13th. Fight Gone Bad IV at EmerFit, September 26th. Mark your calendars and register early if you are interested in the Colorado Open. We will have a affiliate page setup for FGB IV soon. A.J. post ... http://www.emerfit.com/blog/2009/07/01/thursday-090702/ "Grace" 30 Clean and Jerks for time. Mens prescribed weight is 135. Grace (CrossFit Kids) [wmv] [mov] (Video courtesy CrossFit.com) The EmerFit Sizzlin Summer Lean Out Challenge Brian during last week's go with Fran. http://www.emerfit.com/blog/2009/06/30/wednesday-090701/ The Sizzlin Summer Lean Out Challenge It has been a while since our last challenge of any type, food or otherwise. So in July we are starting a food challenge and a pull-up challenge. Details of the pull-up challenge will be announced soon. For our food challenge we are going ... http://www.emerfit.com/blog/2009/06/30/leanout/ Sumo Deadlift 5-5-5-5-5. Go heavy and go home or practice something like maybe pull-ups. Mark your calenders for the Rocky Mountain Sustainable Living Fair September 19th and 20th in Fort Collins. EmerFit is representing at the Fair this year with a booth, a workshop on Sunday at 10:00 A.M. ... http://www.emerfit.com/blog/2009/06/29/tuesday-090630/ Bench Press 5 sets of 5 reps. Then, 21-15-9 reps of: Box Jumps Push-ups Kettlebell Swings We have just 185 days left until 2010. What will you be able to do by January 1st, 2010? For the next 30 days last month's "message board" will be our goal board. Write ... http://www.emerfit.com/blog/2009/06/28/monday-090629/ "Fran" 21-15-9 reps of: Thrusters, 95 or 65 pounds Pull-ups The BBQ and screening of "Every Second Counts" happen this evening. We'll get the grill going as soon as the 5:30 class finishes up with the workout and we will start the movie about 8:00 P.M. The BBQ will also serve as ... http://www.emerfit.com/blog/2009/06/25/friday-090626/ Back Squat 3-3-3-3-3 then 100 perfect push-ups for time. Yes, I mean perfect. You will have a partner to help you achieve perfection. You will maintain a rigid body that moves as a single unit with your chin, chest and quads touching the ground together and with full elbow ... http://www.emerfit.com/blog/2009/06/24/thursday-090625/ Interested in joining the EmerFit Coop with "Door to Door Organics?"   Save money on organic produce, support local farms, and get your Paleo ON! Contact Jeff Guthrie for more information at jeff@emerfit.com. "Nasty Girls" 3 Rounds for Time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (135, 95#) Can you keep up with these girls?? A.J. and ... http://www.emerfit.com/blog/2009/06/23/wednesday-09062450/ "Go Heavy Go Home" Clean 1-1-1-1-1 Lauren at the Rocky Mountain Regional Qualifiers http://www.emerfit.com/blog/2009/06/22/tuesday-090623/