Posted by Andy Petranek : Friday, Mar 30, 2007

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Geoff demonstrates good form in a front squat. One thing he could improve - raising his elbows higher as he lowers into the down position so that the bar remains "racked" squarely on his shoulders.

Did You Know?

Today's Workout
For time:
21-18-15-12-9-6-3 rep rounds of:
Pull ups
Back squats (95 lbs)
Shoulder press (95 lbs)
Hollow rocks

Posted by Andy Petranek : Thursday, Mar 29, 2007

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Sydney ( 3 yrs old) demonstrates how low she can go!

Today's Workout
10, 1 minute rowing sprints
rest interval - 1 min

- go for max distance on each interval

Posted by Andy Petranek : Wednesday, Mar 28, 2007

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Fight Club is Wednesday night at 6:30pm. Its a class where you'll learn some things about fighting (kicking, punching, wrestling, grappling) and then get a chance to apply it in a CrossFit workout.

Today's Workout
"Karen"
150 Wall Ball shots for time
- 20 lb ball

Posted by Andy Petranek : Tuesday, Mar 27, 2007

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You don't have to run lots of miles to get faster or stronger running... Just add squats!

Today's Workout
For time:
1200m run
120 squats
800m run
80 squats
400m run
40 squats

Posted by Andy Petranek : Monday, Mar 26, 2007

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Brent shows how "easy" the first 20 seconds of L-sit can be... it gets very hard, very fast!

Today's Workout
3 rounds for time:
90 sec L-sit
14 windmills (1/4 bodyweight dumbbell)
14 thrusters (use 2 of the same weight dumbbell you used for windmills)

Posted by Andy Petranek : Saturday, Mar 24, 2007

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We've had a lot of people asking about the 300 Spartan Workout and the question, "Is that CrossFit?" Well yes, and no, but mostly YES! The trainer responsible for the actors' training, conditioning (and incredible results) in the movie, Mark Twight (Gym Jones), used to be a CrossFit affiliated trainer. It definitely takes good coaching to great results, however, anyone that follows CrossFit diligently will get these kinds of amazing results - we see them all the time with our students. Getting back to the original question - ALL of the of the source material for the workouts used by the actors in 300 came from CrossFit (method, structure, intensity, exercises, duration, task-orientation, competitive nature, difficulty, etc).

At Petranek Fitness, and at most other CrossFit affiliates nationwide, we regularly do workouts that are equally and more challenging and demanding than the 300 workout. In fact, many of our students would say that we "Eat that workout for lunch, and still have room for desert!" Bring it on, Spartans!

Today's Workout
3 rounds for time:
20 kettlebell swings
20 wall ball
20 push press
20 box jumps
20 sumo deadlift high pulls