Posted by Andy Petranek : Monday, Jan 28, 2008
How do you get better or faster in your CrossFit workouts? If you are going as hard as you can, how do you go harder? And if you can't go harder, then how do you get faster? The secret lies in form and efficiency. You don't need to go harder. Instead, maintain your speed while reducing your effort through improved form, thereby not working as hard to do the same amount of work. This is just one of the things we learned as it relates to running this past weekend at the first ever CrossFit Pose Running Seminar at CrossFit Newport Beach taught by Brian Mackenzie and Mike Collins. Thanks guys for some great coaching and an awesome seminar!
6 x 400m sprints
- aim to make your 5th your fastest
Posted by Andy Petranek : Friday, Jan 25, 2008
Congratulations, Erica - on your 1 year anniversary training with us, and YOUR FIRST EVER ROPE CLIMB!!!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Posted by Andy Petranek : Thursday, Jan 24, 2008
This photo reminded me of the thoughts that go through my head during workouts like, "I'll never make it," "This is really too much, I should just stop," or "No one would ever know if I just stopped now and skipped those last few reps." What are some of the thoughts that go through yours?
between each round, complete 2 rope climbs from a seated position (12' rope)
Posted by Andy Petranek : Wednesday, Jan 23, 2008
With a kip, anything is possible. Doug shows his form below.
4 rounds with a 2 minute rest between each round:
20 Pull Ups
20 Push Ups
20 Sit Ups
- Set your mark on the first go round. Try to finish each as quickly as the first
Posted by Andy Petranek : Tuesday, Jan 22, 2008
John looks like a cross between Max Headroom and the guy in the old Memorex commercial sitting on a couch in front of two speakers with his hair blowing back from the volume of the sound. But in this case, it's his velocity and momentum in his pull up that is causing all the action.
Complete as many rounds as possible in 20 minutes of:
15 Overhead Squats - 95 lbs
Posted by Andy Petranek : Friday, Jan 18, 2008
Ever want to re-live grade school PE Class? Remember tether ball, 4-square, and Dodge Ball? Now that you're all grown up and CrossFit has gotten you into the best shape of your life, it might be time to get some revenge on the kids that used to beat you at all those games. Check out Fitness for the Easily Bored: Dodgeball. Hmmm... maybe a Petranek Fitness Dodgeball day? Thoughts?
... 98, 99, 100! Go Lisa!
Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in that 60 second period.