eStore 
Posted by Andy Petranek :
Thursday, Sep 21, 2006
Thanks go out to Lisa Fuson for coming up with the saying on the back - inspired by classes here, of course! They're on sale on our web site and at the gym for $15.
Click here to order a T-shirt, sweatshirt or another product.
WOD (workout of the day)
for time:
40 push ups
10 pull ups
15 double unders
30 push ups
20 pull ups
15 double unders
20 push ups
30 pull ups
15 double unders
10 push ups
40 pull ups
15 double unders
Posted by Andy Petranek :
Wednesday, Sep 20, 2006
Running - probably the most convenient athletic activity there is. ONe way to make your runs more effective is to know where you're running and to save routes that you run frequently. I've found the best way to do this is on a website called Favorite Run. Membership is free and allows you to plot a route to measure distance and then save it. I have over 20 different routes saved in mine - and its something I use when I travel to a city I've never been to before to figure out where I'm going to run. Check it out.WOD (workout of the day)
1 mile run
rest as needed
5-4-3-3-3-2-2-2 rep sets of deadlift
work toward your max weight as you progress in each set
rest as needed
800m run
Posted by Andy Petranek :
Tuesday, Sep 19, 2006
Been training for our Fight Gone Bad fundraiser for the Prostate Cancer Foundation? If you haven't and still want to support us in our efforts, please click on the link and make a donation to our team. Every dollar we raise will go to help fund research to stop prostate cancer dead in its tracks (1 in 6 American men will be diagnosed with prostate cancer.)Entering yourself into an event is a great way to get motivated to train! We have a lot of people here who would never otherwise be working out were it not for the event. So, step out of your comfort zone and make a commitment to do something, enter something, sign on the dotted line - you may squirm like hell and try to weasel your way out of it, but inside you know it's exactly what you need!
WOD
5 rounds for time of:
500m row
30 wall ball shots
Posted by Andy Petranek :
Monday, Sep 18, 2006
Remember when working out wasn't "work" at all - as a kid it was just about fun, games and playing. Who says its too late for that? Learn something new and fun - something that turns you on. I've been working on my handstand now for 2 years. For me it was about a fun challenge... what is it for you?WOD (workout of the day)
Repeat 5x for time:
400m run
15 dips
15 pull ups
Posted by Andy Petranek :
Friday, Sep 15, 2006
When's the last time you challenged yourself to lift a weight that was heavier that you thought you could lift? One, two or three rep max workouts are a great way to supercharge your neuro-muscular system and develop great strength. The king of the strength movements - the deadlift!WOD
"Dan's Challenge"
500 squats for time
Posted by Andy Petranek :
Thursday, Sep 14, 2006
To kip or not to kip, that is the question. What in the world am I talking about? The video to the left is an example of a kipping pull up. It involves utilizing momentum generated from your legs, hips, abdominals to help propel you up and over a pull up bar. Ask a gymnast if they kip in their pull ups - they won't even know what you're talking about (of course they do). Benefits of kipping pull ups are many - coordination, strength, speed, power, flexibility, and stamina, only one of which is shared by dead hang pull ups (strength). Working on your kipping pull up will improve your deadhang pull up, the opposite not true at all. If you train for function in life and in sports, there is no question - kip away!
WOD
4 rounds for time:
20 pull ups
40 sit ups
60 squats
