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
Posted by Andy Petranek : Wednesday, Sep 06, 2006
Sit ups - did you know that the USMC has abandoned basic sit ups as part of it's physical fitness test for the more "politically correct" crunch? What's wrong with sit ups? You might have heard that they're bad for your back or that they require you to use your hip flexors. If all you do are sit ups, there is a possibility that they can be bad for you - but isn't that the same with just about anything? And your hip flexors are SUPPOSED to work in conjunction with your abdominal muscles - that's the point! Ask a gymnast how many crunches he/she does in their training and they'll look at you like you're insane - crunches? Why bother?
Complete as many rounds as you can in 20 minutes of:
30 seconds of L-Sit
20 hollow rocks
20 leg drops (alternating)