Posted by Andy Petranek : Thursday, Mar 01, 2007
Erica C. demonstrates awesome height in a glute-ham developer hip extension. Go Erica!
40, 24" box jumps
20 rowing (calories)
40 Thrusters (35 lb dumbbells)
20 Knees to elbows
40 Kettlebell swings (1.5 pood)
20 GHD sit ups
40 jumping pull ups
20 burpees (YEA BURPEES!)
Posted by Andy Petranek : Wednesday, Feb 28, 2007
Many of you may have noticed a lapse in posting over the past 24 hours... well, my wife, Julia, and I are expecting our first child (a boy) any day now, and we had a "near miss" last night... no baby yet... So I'm sorry for not posting something sooner, but I've been a bit pre-occupied.
The picture is of Julia's belly on a monitor at the hospital last night... Funny story, I was so excited while there, I had to burn off some steam - so I was doing handstands - and I held one the longest I've ever held one without moving my hands - 50 seconds! Anyway, the workouts continue...
4 rounds for time:
21 front squats
42 arch rocks
Posted by Andy Petranek : Monday, Feb 26, 2007
Any way you cut it, John Burch (pictured) is flexible! Just ask Shannon... it was hard for her to push his leg up high enough for an effective stretch!
5 rounds for time of:
95lb Overhead Squats
- Scale the weight so that you are using as much weight as possible and still able to maintain perfect form in each squat.
Posted by Andy Petranek : Friday, Feb 23, 2007
Thursday night was the first of our MMA series of seminars during which we taught some basic kickboxing and grappling techniques. Of course the evening wouldn't be complete without a workout, so we finished with a bang - an MMA workout, CrossFit style! Thanks everyone for coming! For those of you that missed it, watch our schedule of upcoming events - more to come!
5-4-3-3-2-2-1-1-1 Front Squats.
- this is not for time. Going for max load.
Posted by Andy Petranek : Thursday, Feb 22, 2007
Nicole demonstrates both a great false grip AND the height / position required for a muscle up. In this photo, she is just about to throw her chest forward over her hands and press up to a muscle up.
4 rounds for time of:
20 broad jumps
20 push press (1/2 bodyweight)
Posted by Andy Petranek : Wednesday, Feb 21, 2007
If you regularly do squats, try them on one leg. They're called "pistols". Start like Chris and Shannon demonstrate - with a box, bench, or chair under your butt. As you get better and stronger, get a smaller box until you're getting all the way to the floor with no help!
12-11-10-9-8-7-6-5-4-3-2-1 push ups
Between each set - 4 "L" Pull Ups