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Posted by Andy Petranek :
Monday, Dec 10, 2007
We had a fantastic challenge final on Saturday - EVERY person who showed up saw a significant improvement in their form, weight used and time. CONGRATULATIONS to all of you for following through on your commitment! For those of you that weren't there - you can see lots of the photos on our flickr page.
Monica demonstrates how she improved her time by 38% - triple extension and a great shrug!
Today's Workout
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Posted by Andy Petranek :
Friday, Dec 07, 2007
I was reading an article from The Journal of Strength and Conditioning Research about the importance of the arm swing in jumping. Really? They've actually done a study to determine that the arm swing is important to the height of the vertical jump? How much money went into that study? Any kid who's ever jumped in the air, or student at our gym who's done box jumps could tell you how important the arm swing is - and that doesn't take a degree, an official study, funding, or a research lab. Try it yourself - jumping with your arms stuck to your sides or swinging free... isn't it rather obvious?
Today's Workout
3 round for time:
500m row
30 Kettlebell Snatch Windmills
30 Push Ups
Posted by Andy Petranek :
Thursday, Dec 06, 2007
Kevin B., on a recent trip to Panama, shows off the fruit of his labor. Could this be the makings of a new fitness program - CrossFish?
Today's Workout
For time:
50 ghd sit ups
3 rounds of:
-100 double unders
-50 Pull Ups
50 ghd sit ups
Posted by Andy Petranek :
Wednesday, Dec 05, 2007
We were joined last Friday by Jeremy and his crew from CrossFit Central in Austin, TX for a 6am workout. Pictured below are Michael, Carey, Jeremy and Nicole. Great having you guys here - you're welcome back any time!
Today's Workout
"Roving Bear"
5 rounds for time using 35 pound dumbbells in every movement:
4 walking lungs
7 dumbbell cleans
4 walking lunges
7 dumbbell front squats
4 walking lunges
7 dumbbell push presses
4 walking lunges
7 dumbbell split jerks
Posted by Andy Petranek :
Tuesday, Dec 04, 2007
You might have noticed, we've made some changes to the website. Included in that is a new COMMUNITY button on the main navigation. Under that, you'll find our discussion forum. Additionally, you'll find our individual instructor blogs. We decided that each of us wanted a place on line to share what's happening with us - personally, professionally, from stories and adventures, to personal opinions and families... whatever we feel like posting. Hope you enjoy.
No one does it better than Pacino! His message applies to football, CrossFit, and life...
Today's Workout
Tabata "Mash Up"
Deadlift - bodyweight
"L" Pull Ups
- complete one set of Deadlift, rest 10 sec, complete one set of Pull Ups, rest 10 sec. Repeat this 8 times.
Posted by Andy Petranek :
Monday, Dec 03, 2007
Does anyone recognize this missing "High Fiver"? Yes, I know its a picture from behind, but if you know her, you'd know it was her from any angle! You see, she used to be around here a lot, showing up for workouts at least 2 days per week. And we have a very tight community here, so when you don't show up, you're definitely missed. So Michelle, if you see this, give us a shout - would be great to hear from you and maybe even see you!
Today's Workout
3 rounds for time
500m row
30 medicine ball clean, wall balls (20 pound medicine ball)
30 single arm kettlebell swings (15 each arm)
