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Posted by Andy Petranek :
Monday, Jul 09, 2007
Steve and Kelley Rakow run a fantastic CrossFit affiliate in Ocean City, Maryland. After doing 3 WODs with them, I never want to hear anyone complaining about it being too HOT in Southern California. In Maryland, they train with NO air conditioning in about 90% humidity and temps frequently in the mid to upper 90s! We were drenched in sweat just minutes into the warm up! Thanks to Steve and Kelley for making our visit there one to remember.
Today's WorkoutThree round for time of:
500m Row
10 Clean & Jerks, 115 pounds
20 Pull ups
Posted by Andy Petranek :
Friday, Jul 06, 2007
Alex and Chris demonstrate two different methods for weighted pull ups. Try it. Neither is easy!
Today's WorkoutFor time:
1,000m row
5 rounds of:
20 pull ups
7 split jerks (men 135 lbs, women 85 lbs)
This was the "hopper" workout that was done at the CrossFit Games last weekend.
Post time and weight used to comments.
Posted by Andy Petranek :
Thursday, Jul 05, 2007
Handstands from around the world... Are you somewhere cool, exciting, identifiable? Snap a shot of your handstand with your Petranek Fitness shirt on - and we'll put it up on the site!
Today's WorkoutThrusters 3-2-2-2-1-1-1-1-1 reps
Post load used each round to comments.
Posted by Andy Petranek :
Wednesday, Jul 04, 2007
Happy 4th of July to you and your family. We have a whole group of CrossFitters going out to Pacific Palisades and running the Will Rogers 5k / 10k. Whatever you do today, have a great time, and be safe.
Today's WorkoutRun 5k or 10k for time
post your distance and time to comments.
Posted by Andy Petranek :
Tuesday, Jul 03, 2007
The simplest adjustment to a headstand or handstand is amazingly difficult given the fact that you're upside down. It takes practice, practice, and more practice until your nervous system and proprioceptors start recognizing your body's orientation in space, and your motor nerves begin to activate the right muscles at the right time to keep you in balance, AWAY from the wall. Try this: Hold a handstand for 100 cumulative seconds in as few attempts as possible (any handstand less than 1 second doesn't count toward your 100 second total, but it does count as an attempt).
Today's Workout5 rounds for time of:
400m run
25 Thrusters, 45 lb bar
25 Dips
Posted by Andy Petranek :
Monday, Jul 02, 2007
Visiting Primal Fitness, a CrossFit affiliate in Washington, DC, I had the chance to do some Parkour. In this video, we are practicing underbar technique, monkey vaults and precision jumping. Thanks to Jesse Woody and Mark Toorock of Primal Fitness - who also are responsible www.AmericanParkour.com - check IT out! Oh, and by the way, thanks to Doris Gazda, composer of the Bisbee Hill March (and my MOM!)
Today's Workout
How many rounds can you complete in 20 minutes of:
5 weighted pull ups (25 lbs)
10 weighted sit ups (25 lbs across chest)
15 weighted walking lunges (2, 25 lb dbs)
