Posted by Andy Petranek : Thursday, Sep 14, 2006
To kip or not to kip, that is the question. What in the world am I talking about? The video to the left is an example of a kipping pull up. It involves utilizing momentum generated from your legs, hips, abdominals to help propel you up and over a pull up bar. Ask a gymnast if they kip in their pull ups - they won't even know what you're talking about (of course they do). Benefits of kipping pull ups are many - coordination, strength, speed, power, flexibility, and stamina, only one of which is shared by dead hang pull ups (strength). Working on your kipping pull up will improve your deadhang pull up, the opposite not true at all. If you train for function in life and in sports, there is no question - kip away!
4 rounds for time:
20 pull ups
40 sit ups
Posted by Andy Petranek : Wednesday, Sep 13, 2006
Ever heard someone say "no cheating" when it comes to lifting a weight? In the real world (especially in places like in the military and police department) there's no such thing as cheating or NOT cheating - whoever is the fastest, strongest, most agile, most balanced, has the most stamina and endurance, can get up and over that fence the quickest, etc. is the person that survives. We believe that training should simulate real life - and that means using your body as efficiently as possible as one whole entity, not broken up into isolated parts. So, should you use your legs to help press a weight up over your head or swing when your doing a pull up? You're crazy if you don't (or you're just a bodybuilder.)
10-8-6-4-4-4-4 rep sets of Overhead Squat.
Go for max load in each set.
Posted by Andy Petranek : Tuesday, Sep 12, 2006
Many of the skills we teach here require skill - which takes focus and practice and intensity. Sitting on a bench in a weight machine at normal gyms doesn't do it. Check out our video clips - most of the movements you see there require skill, not just lifting a weight.
Complete as many rounds as possible in 20 minutes of:
15 knees to elbows
10 box jumps
5 pull ups
Posted by Andy Petranek : Monday, Sep 11, 2006
Why do you spend so much time training in the gym? My answer - to enjoy the countless hours and infinite adventures life has to offer outside of the gym!
I was recently in Kauai, Hawaii with my wife Julia to celebrate the marriage of two of our own - Chris Lennertz and Shannon Madden. We went on the kayak / hike adventure trip up the Wailiea River. After being out about 5 hours that day, almost all of the others on the trip with us were talking about how sore they were and how hard it was. Funny, that thought never occurred to me - and after asking Chris and Shannon, not to them either. Training pays off in many ways - this is just one of them...
5 rounds for time:
15 reps of 225# deadlift
Posted by Andy Petranek : Friday, Sep 08, 2006
What's the last event you signed up to do? Nothing like creating a context for your training like an event - Ironman, marathon, 10k, 5k - or even an event like we're having here on Sept 30 - The Fight Gone Bad for Prostate Cancer!
3 rounds for time:
12 Pull Ups
Posted by Andy Petranek : Thursday, Sep 07, 2006
A moment in time - everyone in our 6:30pm crew frozen in an "L" sit. If you've never tried one of these, give it a go. You can see various techniques in the picture or try clicking chair sit or "L" sit for video clips.
4 rounds for time:
40 walking lunges