Posted by Andy Petranek : Thursday, Feb 07, 2008
Jonesy demonstrating an American kettlebell swing. A Russian swing only extends the kettlebell approximately 3/4 of the way up requiring significantly less power.
3 rounds for time of:
21 Kettlebell Swings
12 Pull Ups
Posted by Andy Petranek : Wednesday, Feb 06, 2008
I realize that a new diet book comes out almost every week and it can be overwhelming to keep up with what's the "best" diet or what help you lose weight or body fat. I've always been a big proponent of learning and understanding basic concepts about food, how it is digested and the impact that macronutrients have on your hormones in your body. If you understand this, then you will know how and what to eat. In the book "Good Calories, Bad Calories," Gary Taubes goes to painstakingly long lengths to educate you on basic nutritional information, much of which flys in the face of modern, mainstream thinking about food and macronutrients, and their impact. To understand the main points in his book check out this excerpt from "Good Calories, Bad Calories"... if you like this, and want more, you can get the book.
All the gang (back row, left to right: Devon, Mike, Jocelyn, Gavin, Eric, Eddie, Pat. Front row: Lisa, Courtney, Bill, Vanessa, Ezra.)
80 double unders
60 jumping pullups
50 thrusters (45# bar)
40 alternating supermans
30 box jumps (26")
20 DB suitcase deadlifts (80#DB)
Posted by Andy Petranek : Tuesday, Feb 05, 2008
So everyone has their own story... you know, the first time you got introduced to CrossFit? Whether is was a workout with a friend or on your own, or an intro here at Petranek Fitness, we all share that similar experience. I've had the pleasure of reading Malingering's infamous account that she wrote for www.laist.com, and this morning had some fun reading our new student, Cindy's, hilarious account in her online workout journal (read it here).
3 rounds for time of:
20 calories rowing
20 Knees to Elbows
20 Double Unders
Posted by Andy Petranek : Monday, Feb 04, 2008
Drug companies would have us all believe that according to their research, their drug of choice greatly enhances our lives, increases our longevity, and/or generally makes our lives better. Do you believe them? Do they really have our best interests in mind with regard to our health and well being? Or are they more concerned with their stock price, investors, board of directors and profit margins? Here's an article from the NY Times about one of the most prescribed category of drugs prescribed today, statins, that raises concern and doubt about their efficacy for doing what they're supposed to do - prolong life. Statins are great, but do they prolong your life?
Pat finishing his split jerk
5 Rounds For Time
15 Deadlifts - 225 lbs
Posted by Andy Petranek : Friday, Feb 01, 2008
Everybody know what is supposed to happen when you grow old. You will slow down, you will grow weak, your steps will become short and mincing, and you will lose your sense of balance. But recent studies show that YOU have the power to keep that from happening until MUCH later in life... the key is getting fit, and keeping fit, maintaining your ability to utilize oxygen, and constantly challenging yourself with new, diverse and fun activities. Check out the article Staying a Step Ahead of Aging from the NY Times.
Janine & Jordan
10 Rounds for time
10 Front Squats - 95 pounds
10 "L" Pull Ups
10 Good Mornings - 95 pounds
Posted by Andy Petranek : Thursday, Jan 31, 2008
There's a new show on the Discovery Channel called "Fit to Live." The idea is to see whether regular people, when placed under duress in a situation that is life threatening, have the strength, confidence, and where-with-all to save themselves and the people around them. Check out the article When Fitness Means Life or Death. How do you think you'd do?
Tabata Sit Ups
1.5 mile run
Tabata Sit Ups