Posted by Andy Petranek : Thursday, Aug 30, 2007
400m of lunges will make you feel parts of your legs that you never knew existed, right Elissa? Well, if your legs are sore, rest assured that you must also be getting smarter! According to a recent article in the New York Times, exercise not only makes you sore, it makes your brain process information faster AND more efficiently. How do you feel after your workouts? Smarter? Sharper? Comments? Link to article
Pull Up ladder
Do one pull up the first minute, 2 pull ups the second, 3 the third... continue in this fashion until you can no longer complete the requisite number of pull ups in one minute.
- rest 2 minutes
One set of max Push Ups
- rest 2 minutes
One set of max Sit ups in 2 minutes
Posted by Andy Petranek : Wednesday, Aug 29, 2007
Ever had one of those days? They seem to occur at Petranek Fitness all the time - and we usually feel better just after. Jonesy is in post workout bliss!
4 rounds for time:
20 Power Cleans, 95 lbs
10 Front Squats, 95 lbs
15 Knees to elbows
30 Abmat sit ups
Posted by Andy Petranek : Tuesday, Aug 28, 2007
This picture of Jennifer F. begs the question, "What exactly IS possible?" Many of us start CrossFit having NO idea of what we're capable of... and all of a sudden, we're doing something that just a few months before WAS literally impossible. Get experience actually DOING the IMPOSSIBLE... that's what WE ALL do here. This was Jennifer's first rope climb on a 25 foot rope - GO JENNIFER!
10, 1 min Rowing Erg sprints
2 min rest between each interval
- Record distance in each interval.
Posted by Andy Petranek : Monday, Aug 27, 2007
Traver & "The Burch" made up 2/3 of the winning team in Saturday's Hooverball tournament. Brad from Elite Fitness Bootcamp was their third teammate. A good time was had by all!
21-15-9 rep rounds for time of:
225 pound deadlifts
Handstand push ups
Posted by Andy Petranek : Friday, Aug 24, 2007
Our thanks to Pat Kelley, one of our students, and the head coach of LMU's rowing team, for a fantastic seminar on rowing and stroke mechanics last night. I expect to see some records fall here over the next several months thanks to his coaching!
21-18-15-12-9-6-3 rep rounds for time of:
Sumo Deadlift High Pull, 75 lbs
Push Jerk, 75 lbs
Posted by Andy Petranek : Thursday, Aug 23, 2007
Hmmm... what gives it away?
Back Squat 5-5-5-5-5-5-5-5-5 reps
- Goal is to find your 5 rep max (the most weight you can do 5 times, but not a sixth).