Posted by Andy Petranek : Thursday, Apr 19, 2007
Shelley (foreground) and Carolyn in the midst of a 5 minute round of push ups.
Complete as many rounds as possible in 20 minutes of:
12 Box Jumps
12 Dumbbell Deadlifts (3/4 bodyweight)
12 Push press (1/3 bodyweight)
12 Knees to Elbows
Calculate the total number of reps, divide by 20 minutes for your #reps/min. Do this same calculation from yesterday's workout and compare the results.
Posted by Andy Petranek : Wednesday, Apr 18, 2007
Marc has been CrossFitting now for over a year - only one CrossFit workout a week and incredible benefits physically and mentally in his job, life, and sports - just ask him, he'll tell you all about it. Imagine the results if he upped it to twice per week?!
21-18-15-12-9-6-3 rep rounds for time of:
Dumbbell Deadlifts (3/4 bodyweight)
Push press (1/3 bodyweight)
Knees to Elbows
Posted by Andy Petranek : Tuesday, Apr 17, 2007
6am, 7am, 12:30 regulars converged last week for a 7am class (from left to right - Eric, Shelley, Valla, Carolyn, Andrew, Matt.)
We're working on developing a rock solid bottom of your squat in today's workout. This is not timed.
5 sets of 10 reps
Set 1: Super slow - 20 seconds round trip
Set 2: Bottom to bottom
Set 3: 10 second hold at bottom
Set 4: Eyes closed
Set 5: Easy down, explode up
* Choose a weight in each set that is your 10 rep max (10 RM) - meaning 10 is possible, but the eleventh is not.
Posted by Andy Petranek : Monday, Apr 16, 2007
Last week, Jade shared with us a bunch of things about self-defense at our seminar at Petranek Fitness. One of the most important things I took away from the seminar was to be both aware of my surroundings and environment (aka - not "HUA" - head up ass) and to be prepared to take the appropriate action - fight OR flight.
My mom sent me this article over the weekend - HUA in action! Check it out! World renown violinist Josh Bell recently spent 45 minutes playing in a subway station. Do you think anyone noticed or stopped to listen? CLICK HERE for the article in the Washington Post. It's amazing, but it actually takes practice and training to not be so preoccupied by your mind that you miss the opportunities life throws at you right in front of your eyes!
60 second sprint on the rowing ergometer
2 minues of easy rowing
repeat 15 times.
Set your computer up for the work/rest interval to keep track for you automatically. Set your mark on the first round for distance. Try to match this each successive interval. This workout will tax your anaerobic pathways while also giving you the aerobic benefit of a 45 minute workout.
Posted by Andy Petranek : Friday, Apr 13, 2007
Parkour is getting a little more air time - but it is still hard to explain or define. This month's New Yorker Magazine takes a stab at it - including it's rise in the U.S. and an interview with David Belle, it's founder. CLICK HERE
5 rounds for time:
40lbs Turkish get ups, 15 reps
GHD Back Extensions, 20 reps
Abmat Sit Ups, 25 reps
V Twists, 30 reps
Posted by Andy Petranek : Thursday, Apr 12, 2007
One of 90 box jumps Michael did the other day.
1 minute rest
Tabata abmat sit ups (feet anchored)
1 minute rest