Posted by Andy Petranek : Friday, Jun 29, 2007
Will's got a great physique (right ladies?) and is very strong. As with many guys in our program, he's working on shoulder flexibility and core strength that will allow the top position of his push press to look more like a concrete pillar, with arms fully extended overhead (behind the ears) and torso rigid.
5 rounds of:
5 weighted Pull Ups
- increase weight used each round
- objective is max load
- not for time
Posted by Andy Petranek : Thursday, Jun 28, 2007
Samantha Sawyer started CrossFit about 2 months ago. A rower and paddler, she'd never done anything quite like climbing Half Dome - yet, here she is, smiling at the top... AWESOME JOB, Sam!
"I need to tell you that the classes at Petranek have affected me immensely. There was only one point in time that I thought I would not make it to the top, and that was due to a knee injury. After resting and getting out of injury-panic mode I decided I may as well try to keep going. Similar to Cross Fit workouts I used the less steep portions of the hike/climb to recover...no need to take long rests or breaks! Made me think of doing the Cindy Challenge...squats can be difficult for me so I slow down on them and try to really crank out the pushup-portion when it's workin the arms instead. What a concept that was when I was climbing on Wed. I took advantage of both my strengths and weaknesses. I could make exclamations of amazement all day about my successful hike up to the top of Half Dome with only 3 hikes under my belt in past 12 months! Of course Cross Fit prepared me...I had no idea...and then again I did.
I'm not sure I would have agreed to this hike if I knew the grueling details ahead of time. Again, a lesson of experience from attending Cross Fit classes. My performance anxiety related to mentally preparing for a tough class is so significantly reduced that I now know I only have to compete against myself. My confidence in sports and competition seems to show since attending classes. Half Dome is tangible proof to all, but most importantly, myself!"
Run 5k for time
Every 4 minutes, do 25 push ups
Posted by Andy Petranek : Wednesday, Jun 27, 2007
Want to make an ordinary push up extraordinary, as Pete demonstrates below? Pick up a set of rings from our friends at www.ringtraining.com. They're great for lots of things in addition to push ups and they can be hung from just about anything.
21-18-15-12-9-6-3 rep rounds for time of:
Ring push ups
Deadlifts, 225 lbs
- adjust the weight of the deadlifts as necessary
Posted by Andy Petranek : Tuesday, Jun 26, 2007
Front squats are one of the many skills we practice. The squat is a perfect example of a functional movment - univeral motor recruitment pattern, irreducable, natural, efficient, and effective at moving large loads, long distances. Check out the variety of people we had in class this morning front squatting! And by the way - dropping the weight or "missing" a lift is an important part of training for your max effort - congrats Dawn and Bruce for GOING FOR IT in the workout, and "missing!"
Starting at 1 rep, Increase by one every round for 20 minutes.
Posted by Andy Petranek : Friday, Jun 22, 2007
We use kettlebells and weights that many people consider "heavy" (no little pink 3 lb handweights here!) Our functional movements call upon the torso, legs and glutes as primary movers - and the only way to challenge them is with appropriately sized weights.
Complete as many rounds in 20 minutes as possible of:
Bench Press - bodyweight
- note # bench press reps in each round
- adjust weight to suit ability (you should be able to do at least 10 reps on the first round), but don't change weights once you've begun the workout
Posted by Andy Petranek : Thursday, Jun 21, 2007
Mike Heayn kicks it with burpees! Today's workout is in celebration of the summer solstice. Hopefully it's not your longest workout of the year. Have fun, and party it up when you're done!
"The Longest Day"
21 - 15 - 9 rep rounds for time of:
Dumbbell squat cleans (40 lb dumbbells)
Split Jerks - (40 lb dumbbells)
Double Unders - 100 between each round
- the workout ends with 100 double unders
- use the same weight dumbbells for both the cleans and jerks
- choose the weight based on your capacity to maintain proper form