Emergent Fitness

Mr. Pibb?

Strength
See List

Conditioning

• 10-9-8-7-6-5-4-3-2-1 Renegade Row (35#/25#)
• 1-2-3-4-5-6-7-8-9-10 Weighted Sit-up w/DBs

Introduction
Week 4 of 8

This week is the end of the cycle for the Push Press, Sumo Deadlift and Russian Step-up. You’ll be trying for a 1 RM on the Push Press and Sumo Deadlift. 

Next week we’ll have a “deload” week so we can take a break from the lifts. We’ll start back up with a new cycle during the first week of March.

Keep up the hard work and I’ll see you in the gym!

Strength List
A1 Push Press 1-1-1-1-1 (Find 1RM)
A2 Seated Box Jump 3-3-3-3-3( Try to increase height from last week)

A1 Sumo Deadlift 1-1-1-1-1 (Find 1RM)
A2 Dips Max-Max-Max-0-0

A1 Russian Step-up 5×10 (Try to increase weight and height of step-up. Stay with one weight for all 5 sets)
A2 Close Grip Chin-up Max-Max-Max-0-0

Monday

Strength
A1 Push Press 1-1-1-1-1 (Find 1RM)
A2 Seated Box Jump 3-3-3-3-3 ( Try to increase height from last week)

Conditioning
5 Rounds:

• 7 Wall Ball
• 7 Pull-ups
• 7 Russian twists (per side, 45/35)

Tuesday

Strength
See List

Conditioning

• 10-9-8-7-6-5-4-3-2-1 Renegade Row (35#/25#)
• 1-2-3-4-5-6-7-8-9-10 Weighted Sit-up w/DBs

Wednesday

Strength
See List

Conditioning
“All Sprints”

Row 250m/ Run 200m
Rest 2 min
Row 500m/Run 400m
Rest 2 min
Row 1000m/ Run 800m

Thursday

Strength
See List

Conditioning
10 Min Max Rounds:

• 10 Air Squats
• 2 Burpee and Hanging Leg Raise

Friday

Strength: See List

Conditioning:
20-15-10 reps of:

• Double Unders
• Thrusters (75/45)

Rest 2 Min

20-15-10 reps of:

• Sit-ups
• KB Swings (24/16)

*Scale-up: Thrusters (95/65), KB Swings (32/24)

What happens when Olympic Lifters take a week for some conditioning? Happy Late Birthday, Jason!

Strength: See List

Conditioning:
4 Rounds:

• 15 Knee To Elbows
• Broadjump (across gym once)
• 15 Push-ups
• Bear Crawl/Crab Walk (across gym once, switch every round)

Strength
See List

Conditioning
20-15-10

• Row for Calories
• Ground to Overhead (95/65)

This week we have bear walks and crab crawls, next week I think we need to do these from a recent EmerKids class.

Strength
See List

Skill Practice
Double Unders

Conditioning
Alternating Tabata

• Jumping Lunge
• Ring Row

Some of the first 2012 Whole 30 Crew.

Strength
See List

Conditioning
10 Min Max Rounds:

• 20 Alternating One-Arm KB Swings (24/16)
• 20/20/20 Plank Hold

Scale-up: 32/24 KB and elevate your feet

Men

1. Jim S.
2. Bill G.
3. Jobe

Women

1. Kristin R.
2. Evka
3. Elle

The first place finishers split the pot ($380) that all the participants contributed. Second place took home a month’s membership and 3rd place got a private one-on-one. Congrats to everyone that finished the Whole 30.

Our next Whole 30 Challenge will start in March.

Last week’s morning med ball runs.

Strength
A1 Push Press 3-3-3-3-3 (Find 3RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)

Conditioning
For Time:
20 Burpees
Farmer’s Carry w/ KB (down and back x2)
30 Push-ups
Farmer’s Carry
40 Jumping Squats
Farmer’s Carry
30 KB Clean
Farmer’s Carry
20 Burpees

The EmerFit Endurance Program is still happening! Thanks to everyone who showed up for a run in the snow on Saturday. We’re meeting again at 11:00 this Saturday. Everyone is welcome and it will be a good time to ask questions about the program too.

More info on the 2012 EmerFit Endurance Program is now posted here and here. Check out all the great info Katie has been posting on the EmerFit Endurance blog too!

Introduction
Week 3 of 8

I hope everyone is enjoying the programming so far. I’ve had lots of good feedback over the these first two weeks. There have been some tough days, both physically and mentally and after looking at the results you all did great!

My overall goal for these 8 weeks is to of course help you to be as strong as possible, but to also help you gain more confidence in yourself. I’ve always felt that this type of exercise is way more mentally challenging than it is physically. Remember, everything we do is scaled to your ability. So no matter what your ability (super strong, fast, or beginner) you’re going to be working hard.  It’s going to make your body scream and your lungs gasp for air but if you can us your mind to tell yourself  ” Just Try!” and “Don’t stop!”,  you’ll be that much stronger and proud because you never quit.

I started doing Crossfit/ Strength and Conditioning because I’m a firefighter. I don’t play sports anymore, I’m not interested in competing and I’m not looking to be the most ripped person out there. I just need my body and mind to be ready for whatever I may encounter. And it’s worked. Firefighting is my passion and I hope to do it for as long as possible. Don’t get me wrong, I absolutely love being an Emerfit Coach. I love helping each and everyone of you to achieve your goals and reasons why you’re an Emerfitter. You’re just like me. You joined Emerfit because you wanted to be prepared for whatever life throws your way. Life will always require hard work and Training In Here will help you to Succeed Out There. Push yourself everyday and you will reap the benefits.

I have to apologize. I’ve never blogged before ( as most of you know) and I’m not the best writter. So, I’ll stop there and get to the point. This week we will continue with the lifts, practicing the Double Under, and get in some good conditioning. I’m always open to comments and suggestions so please let me know. I hope you’re all having fun and I hope to see you all in the gym.

John

Strength List
A1 Push Press 3-3-3-3-3 (Find 3RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)

A1 Sumo Deadlift 3-3-3-3-3 (Find 3RM)
A2 Dips Max-Max-Max-0-0

A1 Russian Step-up 5×10 (Try to increase weight and height of step-up. Stay with one weight for all 5 sets)
A2 Close Grip Chin-up Max-Max-Max-0-0

Monday

Strength
A1 Push Press 3-3-3-3-3 (Find 3RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)

Conditioning
For Time:
20 Burpees
Farmer’s Carry w/ KB (down and back x2)
30 Push-ups
Farmer’s Carry
40 Jumping Squats
Farmer’s Carry
30 KB Clean
Farmer’s Carry
20 Burpees

Tuesday

Strength
See List

Conditioning
10 Min Max Rounds:

• 20 Alternating One-Arm KB Swings (24/16)
• 20/20/20 Plank Hold

Scale-up: 32/24 KB and elevate your feet

Wednesday

Strength
See List

Skill Practice
Double Unders

Conditioning
Alternating Tabata

• Jumping Lunge
• Ring Row

Thursday

Strength
See List

Conditioning
20-15-10

• Row for Calories
• Ground to Overhead (95/65)

Friday

Strength: See List

Conditioning:
4 Rounds:

• 15 Knee To Elbows
• Broadjump (across gym once)
• 15 Push-ups
• Bear Crawl/Crab Walk (across gym once, switch every round)

This cycle’s first Game Day is here. This is a lot to get done in an hour. Stay on track and listen to your coach so you can get everything done. Take it easy this first time through, we will do this again in a couple of weeks.

EmerFit Endurance
If you are doing the EmerFit Endurance program several of us are planning our first Saturday run at 11:00AM on Saturday. A two miler but it might be cold and snowy. More details on the program will becoming online very soon. If you’re curious about the program or want to get in a group run meet us Saturday at 11:00 and dress warmly.

Strength
See List

Conditioning
10 Min Max Rounds

• 7 Hanging Leg Raise
• 7 Double Unders
• 7 Sit-ups

Once you got your double unders down start working on this: