CrossFit Emerald Coast

Back To Basics

Hello Emerald Coast CrossFitters!  I hope everyone is doing well and training hard.  In the next couple posts I will be putting up videos of the CrossFit fundamental movements that we need to become a faster and stronger athletes.

As a crossfitter myself, I believe that we all need to understand how important it is to achieve a mature air squat.  As our air squat becomes more mature, our weighted squats (i.e. overhead squat and front squat) get easier.

As Coach Glassman mentions - how can you expect to have a good overhead squat before your air squat is mastered? And how can you expect to snatch without a great overhead squat?  At Michael's CrossFit Level 1 Cert, Coach Glassman also mentions that it could take a person up to ten years to develop a mature air squat.  I am still working on mine…eight more years to go!

 "Have Fun, Train Hard, Live Better" -Kimberly

Learning the air squats again!!!

We Are Closed

We've had a few inquiries lately about our gym's status - sorry for the confusion!

As of April 1, 2009, we are closed for business.  We are not offering any training at this time.  The gym location in Valparaiso has been cleaned out and all excess equipment has been sold.  We are still evaluating possible future endeavors as an affiliate and we will post here as soon as we have some definitive answers. 

Thank you for your support & please keep checking back here for more updates!

Cheers,

Mike and Kimberly

Mike and Kimberly moments after tying the knot last month

Just Memories

CrossFit Emerald Coast is currently closed. 

That's all folks:  All the equipment for sale has been sold.  Thank you to everyone who helped take some of our excess equipment off our hands and helped us move - we appreciate the support!

For those of you still CrossFitting, racing, or just plain living life, keep posting your thoughts/results to comments.  Let us know what you are up to!  We intend to keep the website updated from time to time with updates and some tidbits of fitness info as we evolve our training plans.

Speaking of which:  A big congratulations to Von for her 10k PR during last weekend's race in Destin!  Keep up the great work!

It seems the last year was just a blur - was it just us?  Post your thoughts to comments!

All Quiet

CLOSED

We are now closed for business for the month of April.  We will be updating this website from time to time with updates and fitness info so keep on checking in with us!!!

For those of you who have replied to our equipment sale, please email Mike at mike@crossfitemeraldcoast.com to schedule a time to pickup your equipment ASAP.  Thanks!

 
Don't really have a caption for this one - we just thought it was too good not to post!

The Last Day

"Relay for Fran"
As a team, complete the following using one barbell:
21, 15, 9 reps for time of:
- thrusters
- pullups

Post your team time to comments

Today was our last workout in our little gym in Valparaiso!  We are now officially closed.  Many thanks to each and everyone who ever trained with us.  You all had a major impact in our lives and we are thankful for the experience!

As we mentioned before, we hope to offer training again sometime mid-May.  We don't yet have the details or pricing worked out, but we'll announce it on the website here when we do.

Keep up the great work and keep training with INTENSITY!

Our last class enjoying a fun game of 'musical medicine balls' after today's WOD

That's Alotta Reps!

For time:
50 Box Jumps, 24 inch box
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball Shots, 20#/14# (men/women)
50 Burpees
50 Double Unders

Post time to comments.

Compare to 081219

Tomorrow is our last day!  We are sorry to say we will be closed for business for the month of April.  We plan on offering training again  approximately Mid-May.  Please keep checking on the website here for updates.

We will be keeping our normal hours tomorrow.  Class times will be:  6:30am, 4:00pm, and 5:15pm.

For our existing clients, we still have a few equipment items left for sale.  Click HERE to find the list of remaining equipment.

We had an impromptu group photo after the 4pm class tonight - good times!

For Our Athletes Only

Rest Day!!!

As we've mentioned before, we will be closing our doors April 1st.  We will have some excess equipment for sale.  However, this equipment will be offered up for sale only to our current athletes at this time.  All other inquiries will be ignored.  If we offer any equipment for public sale in the future, we will post it here on our website.

To be as fair as possible, you (a current CFEC athlete) may email us to claim any equipment you wish to purchase.  Priority will be given to the order of emails received on a first come, first served basis.  Equipment must be picked up and paid for by April 3rd if at all possible.

The equipment list is posted HERE and will be updated as often as possible.

These four really pushed hard during yesterday's workout!

You'll Need A Rower Today!

For time:
- 1000m row
- 50 push press, 75#/55# (men/women)
- 30 ring pushups

Post time to comments

Great showing this morning!  Thanks to everyone who braved the stormy weather to knock out a last Saturday workout!!! 

We will be closing on April 1st, however, Monday and Tuesday will will still have classes at our normal hours:  6:30am, 4:00pm, and 5:15pm. 

Von showing the true meaning behind yesterday's workout - way to push hard!!!

Why Did You Start?

"Nasty Girls"
3 rounds for time of:
- 50 squats
- 7 muscle-ups
- 10 hang power cleans, 135#/95# (men/women)

Post time to comments

Nasty Girls is one of our favorite CrossFit videos.  In many ways, that video was one of the greatest motivators for us to try our first CrossFit workout.  We haven't looked back since!  How did you find CrossFit?  Post your thoughts to comments!!!

Yeah, OK, it is a really long video (~9 minutes), but we wanted to show this morning's WOD uninterrupted.  Great job everyone who did 'Nasty Girls' today - we saw some awesome INTENSITY!!!

What'll Ya Have?

Choose a workout you love or hate and do your best!  Excluded WODs:  TSE, FGB & anything too equipment intensive.  You can choose from any of the benchmark WODs or most any WOD you've experienced in the past at CFEC. While it is always fun to do your favorite WOD (one that you are particularly 'good at'), please consider that doing your least favorite (one that you 'suck at') will likely have the most benefit to your fitness!!!

For a list of the 'girls' and 'heros' click HERE

Please come in ready today - the clock starts 20 minutes after the class starts so have a workout and warm-up strategy in mind! 

Post your WOD of choice and results to comments

Ted, Shon, and Alma all doing Annie Rx'd yesterday.  Hey, that's 450 double-unders in this photo!