Posted by Andy Petranek : Saturday, Mar 24, 2007
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!
3 rounds for time:
20 kettlebell swings
20 wall ball
20 push press
20 box jumps
20 sumo deadlift high pulls
Posted by Andy Petranek : Friday, Mar 23, 2007
How about an inspiring story? Believe it or not, the New York Times carried a story last week about the hight school girls weightlifting program in Florida. CLICK HERE for the story - and by the way, watch the video, it's the best part!
10-9-8-7-6-5-4-3-2-1 rep rounds of
Posted by Andy Petranek : Thursday, Mar 22, 2007
John Burch demos 3-finger push ups... Functional, maybe... if you're a fighter or rock climber and need strong fingers. Impressive, ABSOLUTELY!
Random life-saving tip: The EMERGENCY number worldwide for mobile networks is 112. Even if you are outside your coverage area, you can dial 112, and your phone will search ANY existing network in order establish a connection to local emergency personnel. You can even do this if the keyboard is locked. Try it out for yourself!
5-4-3-2-1 Front Squats
10, 100m sprints
- rest as needed between each sprint
Posted by Andy Petranek : Wednesday, Mar 21, 2007
What's that, hands in the air holding an Olympic bar? Couldn't be much harder than holding it across your back! Ha! I remember my first time doing overhead squats - I thought that I'd go light, with 95 lbs on the bar, and promptly dropped it straight to the ground! True functional, full body "core" training!
21-15-9 rep rounds of:
95 lb. Overhead squats
20 lb. Medicine ball cleans
- adjust weight of overhead squats to suit your ability
Posted by Andy Petranek : Tuesday, Mar 20, 2007
I was recently scrolling through the CrossFit Affiliate site and saw an answer to a question posed to the community. The question was, "Describe the connection between functional movements, power, intensity and results." What is your answer to this? John Gilson gave a GREAT answer. Click the "continued here" link below to read his response.
Posted by Andy Petranek : Monday, Mar 19, 2007
Chris and Naz are all business and having fun at the same time.
10 rounds for time of:
10 pull ups
10 box jumps
10 jumping lunges