eStore 
Posted by Andy Petranek :
Friday, Mar 07, 2008
About three months ago, we decided that it was time to order new T-shirts... and we decided we needed a new design. I began down that road... geez did it have a lot of ups and downs and large potholes (actually some could be called sink holes!) With a lot of help from our staff (thanks especially to Becca & Cill), and multiple back-and-forths with the graphic designer at or printer, Block Alternatives (thanks, Juan, for being so patient and accommodating), we finally came up with a design. I still wasn't sold on the idea of our logo being ONLY on the sleeve... until, that is, I got them in the mail yesterday. OK, so I know I'm biased and all, but I think they're AWESOME... plus we've got Baby T's for the girls! Here's a link to our store where you can buy them... or you can get one the next time you come in.
Today's Workout
Run 5k for time
Posted by Andy Petranek :
Thursday, Mar 06, 2008
So have you ever thought about the fact that you were never really taught how to run? I mean when you were somewhere between 1 and 2 years old, you just started running... and away you went! Have you ever watched a person that makes running look effortless? They were just born with the ability to run that way - and you weren't so you'll NEVER look that way when you run, right?!
Well I used to think that, and then about 2 months ago, I took a seminar on Pose Running and I learned that nothing could be further from the truth. Running is a skill - and a skill CAN be learned.
On Saturday, April 12th, we are hosting a Pose Running seminar. It will include video analysis of your running and specific training in skills that will help you improve your running technique - to help you run faster, more efficiently and keep you injury free. It's limited to the first 25 people who sign up - so I encourage you to sign up sooner rather than later. Click Here for more info and to sign up.
Dashel - trapped in a barbell jail... can you relate?
Today's Workout
“G.I. Jane”
100 burpee pull ups for time
Posted by Andy Petranek :
Wednesday, Mar 05, 2008
Question: When is a glute-ham situp not just a glute-ham situp? When you do it wearing a 14 pound weight vest AND throw a medicine ball against the wall as "the Burch" does in the photo below. Go John! Chris, those aren't bad double-unders, either!
Today's Workout
Snatch
3 x 6-5-4-3-2-1
- Finish one complete round (6, 5, 4, 3, 2, 1 rep sets) increasing the load each set by 5 pounds (total) each set, then drop back down for the start of the next round's first set of 6 reps. Continue in the same manner until you've completed three rounds.
- Not for time
Posted by Andy Petranek :
Tuesday, Mar 04, 2008
Now really, Ben, how many balls do you need for wall ball?
Today's Workout
8 rounds for time of:
5 left arm Kettlebell Swings
5 left arm Kettlebell Cleans
5 left arm Kettlebell Presses
10 Pull Ups
10 Dips
- use right arm on kettlebell exercises in round 2, left in 3, etc...
Posted by Andy Petranek :
Monday, Mar 03, 2008
Have you ever wondered exactly how your body is handling all the punishment you dish out to it during a workout like the "Eva" or "Angie"? The Discovery Channel has a new series called Human Body: Pushing the Limits in which they explore how our bodies perform when pushed to the max. There are four different one-hour episodes - strength, sight, brainpower, and sensation that will be airing throughout March. If you've already seen one or more episode, how'd you like it?
Lisa showing just how its done!
Today's Workout
3 rounds for time:
21 Dumbbell Bench Press, 60 pound dumbbells
12 Handstand Push Ups
400m Run
Posted by Andy Petranek :
Friday, Feb 29, 2008
Leap Day. For all of you out there that say that you wish there were more hours in a day - here is a BONUS 24! Can you imagine being born on February 29th? If that was my birthday, I'd throw one hell of a party every time it came! Anyway, enjoy your "free day"... make good use of the extra 24 hrs this year.
Sondra with her "friend" the dumbbell.
Today's Workout
"The Vortex"
Run 1.5 miles for time
Every odd minute on the minute, complete a set of 10 push ups
Every even minute on the minute, complete a set of 15 jumping lunges
(i.e. - at 1 minute, do 10 push ups, at 2 minutes, do 15 jumping lunges, etc)
