CrossFit Emerald Coast

Since We're On The Subject

Push Jerk 5-5-5-5-5 reps

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Since we brought up the bliss of running barefoot and swinging kettlebells the next time 'Helen' comes around we thought we'd share a little more info on shoes for weightlifting.

First, a great article summarizing the history of weightlifting shoes by Andrew Charniga, Jr:  Why Weightlifting Shoes?

Second, here's another article written by Coach Rippetoe and Dr. Lon Kilgore:  Weightlifting Shoes 101

AFTERNOON CLASSES:  Yes - we're having classes at 4pm and 5pm tonight!!

 
R. Plukfelder (USSR) peforming a split clean. Photo European Weightlifting Federation

It Happens For a Reason

"Angie"
for time:
100 pullups
100 pushups
100 situps
100 squats

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Medea and Mike want to tell all of you that we met at the Health Fair yesterday that we really enjoyed speaking with each of you!  If you ever would like to stop by to visit us again, please come by during our normal hours or email us at info@crossfitemeraldcoast.com! 

Wanna see a girl do a 165# overhead squat?  Mike's little sister, Meriah, pulled it off just a couple of days ago at Bridger CrossFit.  Check out the photo:   165# OHS

You've heard us talk about shoes several times in the past.  Here's a great article discussing the very reasons why we always bring it up:  You Walk Wrong

 
Sometimes you accidentally push the shutter button and get a cool photo!

All Stars

5 rounds for time of:
hill run
20 kettlebell swings, 1.5 pood/1 pood (men/women)
30 squats

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Congratulations to Medea for her CrossFit Level I Certification!  Look out everyone, Medea might be working out next to you one day, then training you the next! 

Pre-order your t-shirts by the end of the day today if you want a say in your size and color!  You can pay for these when they come in.  For more details, click HERE.

   
Medea and her trainers at the Level I Cert in Dallas.  Recognize a few faces?

Gone the Distance

Clean 1-1-1-1-1-1-1 reps

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Reminders:  See yesterday's post - we need some action from you!!  Most importantly, we'd like to know who will be making it to the 4pm class tomorrow.  Email us at mike@crossfitemeraldcoast.com.

Congratulations to our own Bridget Brown for winning her division at the Florida Challenge Half Ironman last weekend!!  She finished the race is a smoking 6:04!!

Great work, Bridget - way to represent CFEC!!

Monday Again!

"Elizabeth"
21, 15, 9 reps for time of:
clean, 135#/95#(men/women)
ring dips

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Here are a few things to remember for FYI and action:

Health Fair:  We will be presenting information about CrossFit and CFEC at a health fair (hosted by Applied Research Assosciates, Inc) on Wednesday afternoon. Fallowing the fair, we will feature a demo workout for our 4pm class.  This will be a great opportunity to show other health conscious people how our fitness is different.  To make a good showing, we'd like as many of our athletes as possible to come in for the 4pm class.  Please email Mike at mike@crossfitemeraldcoast.com if you will be attending so we can best plan for equipment and location.  Thanks for supporting us!!

T-Shirts: remember to pre-order yours by Wednesday night to get the size and color you want!  We forgot to mention in the first post that the short-sleeve shirts are a 50/50 blend of cotton and polyester and will be much better for working out than 100% cotton should you choose to wear your shirt to the gym.  Click HERE for more details. 

Friday Afternoon Classes:  The 4pm and 5pm classes are still by appointment, but we ask that you let us know by 6pm on Wednesday if you wish to train on Friday afternoon.  This will help us plan out the week's schedule and to get the info posted online earlier.  Let us know in person or email us at info@crossfitemeraldcoast.com to open a Friday afternoon class.

CrossFit Total this Saturday AM:  If you wish to get your CrossFit Total, please sign up early.  Participation will be limited to the first 9 athletes!!  For more details click HERE.

 
Joel B and Candice tearing up some 350m rows last week

Get Your Total

Rest Day!

No, we're not talking about the breakfast cereal!  CrossFit has a unique workout called the "CrossFit Total" where you determine your 1 rep max in the three following lifts:  Back Squat, Shoulder Press, and Deadlift.  Adding up your three maxes gives you your "CrossFit Total."  The CFT is yet another metric you can use to assess your strength and progress in your training.  For more details and official 'rules' check out the following link:  http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

We will be doing the CrossFit Total for next Saturday's AM workout.  The CFT takes approximately 1.5 hours to complete with warmups and practice included so be conservative and estimate 2 hours.  We'll definitely be done by 11am. 

Since the CFT is a bit equipment intensive (rack and weights), we will have to limit participation to the first nine people who sign up.  To sign up, please email Mike at mike@crossfitemeraldcoast.com ASAP.  If we get more than 6, we'll need to bring in an extra rack and weights, so please let us know as soon as you can. 

Here's a video of Mike doing the CFT yesterday morning:

Are You A 'Cherry Picker'?

"Jackie"
For time:
1000m row
50 thrusters, 45# bar
30 pullups

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Some people hate running.  Others hate weightlifting.  EVERYONE hates 'Fran'.  We all have our preferences in life and athletic training is no different. 

Why do we bring this up?

Since we started posting our WOD early in the mornings, we now occasionally hear the following from our athletes:  "I was going to come in yesterday, but I saw that you were doing <insert evil exercise here> and so I decided to stay home." 

The good news:  You got to go home early from work and catch your favorite show that you hate missing during your normal workout hour. 

The bad news:  This behaviour severely hurts your fitness potential!  If you only concentrate on exercises you like or are "good at", you will stunt your growth as an athlete and not receive the full benefit from the training we provide.

Here are a couple of special cases worth mentioning since we're on the subject:

Rain:  If we have an outdoor element to the WOD (like running) and it is raining during classtime - it will be optional or will be subbed with a rowing machine.  We might even have a 'makeup day' where you can come in and catch up on a workout you may have missed on your rest day.

Injury:  If you have an injury that might be aggrevated by an exercise within the WOD, we will find a safe and proper substitute or have you do an alternative workout.  This will allow you to keep working on your fitness while preventing further agitation to the injury. 

If you have any questions or would like to discuss futher, you may email us or just bring it up next time you come in!  Now keep on Training Hard!

Ali working on her last set of seated shoulder presses

Order Up!

Five rounds for time of:
350m row
30 situps
20 pushups
10 seated shoulder press, 65#/45# (men/women)

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We are having a 5pm class today!!

We're ordering more shirts featuring a new design next week.  If you preorder by next Wednesday (the 29th) you can order your choice of size and color!  These shirts are going to be sweet!  Click here for more details:  T-Shirt Pre-Order

A sneak peak at our latest t-shirt logo.  Thanks to Andy Hendel of CrossFit Charlotte for the design!

Pace Yourself

Run 5K

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If you are planning on running a race (5K or more) this Saturday, let us know when you come in and we'll see if we can do a makeup WOD for you instead of the run.

Kim and Candice - all that hard work is really paying off!

Focused

For time:
10 overhead squats, 115#/80# (men/women)
50 box jumps, 20" box
8 overhead squats, 115#/80# (men/women)
40 box jumps, 20" box
6 overhead squats, 115#/80# (men/women)
30 box jumps, 20" box
4 overhead squats, 115#/80# (men/women)
20 box jumps, 20" box
2 overhead squats, 115#/80# (men/women)
10 box jumps, 20" box

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On the road?  Attending a special event?  Backyard BBQ?  Be sure to take some photos of yourself on location and email them to us - we want to show the world what our athletes are up to!  Please email photos to info@crossfitemeraldcoast.com.

Wendy coming up out of a nice deep back squat