So we decided to learn how it works during our summer holiday in 2009.
After some research online we decided that the best place to learn it
would be Crossfit L.A. So we e-mailed Becca and received a schedule with
one morning session per day for ten days in a row.

We had four different personal coaches, all excellent athletes with
different perspectives on Crossfit: Jennifer, Becca, Jonesy and Michael.
In addition to that, we had group classes on the weekend with Andy and John.

We were absolute beginners. The first day started with a baseline
workout to check our general fitness. In the next couple of days we
learned Thrusters, Front Squats, Overhead Squats, Push Press, Clean +
Jerk, Deadlift, Kettlebell swings, Rope climbing and much more. "Helen",
"Fran" and "Jackie" became our friends. One day we even worked out on
Santa Monica Beach!

Our sore muscles did not stop us from returning every morning, eager to
learn something new. Two things made it easy for us. First: The people
at Crossfit L.A. Everyone was nice, down to earth and positive. People
you really like to have around you. Second: The endorphine and
adrenaline rush you get when you are doing Crossfit workouts. Try it.
You'll see.

This was really a life changing event for us. Back home we started to
build up our own "garage gym". As we run our own internet software
company in Germany and work 10-12 hours every day, we had to change our
daily life to add Crossfit to it. Now we workout four to five times a
week and we have changed our nutrition. After two month we now feel
healthier, stronger, more positive and relaxed. All-in-all, our life has
a greater balance now.

What did we learn? Crossfit is not a sport, it's a way of life and that
Crossfit L.A. is not a gym, it's a very special community. We also feel
that even though we are thousands of miles away and stayed only for ten
days, that we are a little bit a part of this community and we hope that
we will return soon.

Stefan & Claudia

Former USMC Cobra Helocoptor Pilot
Current Advanced Competition Aerobatics Pilot,
President, EnviroAqua Consultants, Inc.

Andy Petranek is no ordinary fitness professional. He is passionate about his work and it shows. The quality of his work is far beyond expectation, and one that you do not ordinarily see in others in the professional fitness industry. Additionally, his fitness programs are well though out. You can tell right away that these programs are proven and are derived from much thought and experience. They go just beyond somebody showing you to use a certain machine a certain way – in fact, we never even use machines. It is something that one can only explain from experience. It is like an old construction framer showing an apprentice a method of building something that comes from years of experience.

Through his experience he saved me time and effort by eliminating the “routine” from my workouts and maximizing the intensity and effect on my body. I’m amazed at how much I can accomplish in just 30 minutes with him. Andy has taught me how to make health and fitness a habit, and I actually enjoy pushing myself to my limits during his creative workouts. I’m never bored, and never know what to expect one workout to the next, which speaks to his vast knowledge and creativity. As an athlete, I also enjoy the functional movements he’s taught me. They have helped me take my speed, power and agility to the next level. He’s also taught me what to do when I’m traveling or on my own – my workouts will never be the same!

It has really been an amazing experience to watch my mind and body transform in such a short amount of time. Andy…. Thanks for your expertise, and the passion that you possess about exercise and physical fitness. Your enthusiasm is contagious.

C4 Consulting Inc.



Just wanted to tell you a quick story. Last week I went mountain biking for
the first time in months. I ride with a group who ride 2-3 times weekly,
kite surf on weekends and generally don't stop working out and adventuring. To give
you an idea of where

About 6 months ago when I last rode with them, I barely made it up the steep 3 mile
hill and I am sure they waited for me about 10 minutes at the top.

Last week, I rode with my old group, having not biked since December. My
only workout has been my two CrossFit classes weekly over the last 2 1/2
months.

When I reached the top of the mountain, I turned around and noticed that I
couldn't see anyone coming. Not only had I left them behind, but I felt for
the first time in years that I could have kept on going at top speed.

Story speaks for itself but boy does it illustrate the benefits of your
training program on all facets of exercise and sports...it also made me
enjoy rather than dread riding up that steep hill again.

See you this afternoon and thanks to you, Becca, Jonesy and the rest of the
great team for shattering my comfort zone every time I come to class!

Charlie

Music Editor

The most valuable thing I have gained from working out at Petranek Fitness is a willingness to do that which I previously thought I could never do. Although the workouts are intense and the exercises sometimes foreign, Andy breaks them down and approaches them in a way that makes you trust you are indeed capable of executing them.

It is an approach that has affected me both physically and mentally. I am now a better competitor in the sports in which I train, Brazilian Jiu-Jitsu and Muay Thai. I am stronger, faster, and have better endurance than ever before. Since joining Petranek Fitness, I gained the confidence to run my first 5K and compete in my first adventure race.

I also feel much more positive about my body image. Wearing a bikini at the pool is no longer a stress inducing occasion and I was even asked to do a photo shoot for an online fitness magazine. I recently spent time with friends I had not seen in a few months, and every one of them complimented me immediately on the changes in my body’s appearance.

The workouts at Petranek Fitness are the most intense I have ever experienced, but also the most rewarding. There is nothing quite like listening to Andy explain the workout and thinking, “How am I going to do that?” and then within half an hour realizing you accomplished something you did not think possible.

Crossfit has become one of the driving forces in my life. It not only has challenged me physically, but also mentally. I have realize that mental hurdles are often what really may keep a person from achieving a higher level of fitness; at least that's the case for me. I am stronger now in many respects by being part of the wonderful community that Crossfit offers. The community that you have all created is very welcoming, encouraging and professional. The level of expertise among the staff is evident in every class and every conversation. I am so glad that I joined Crossfit, and ecstatic to attend every class. I look forward to being there every time. I have to admit that at first I was a little scared about the drive there; I have a 30 mile drive to your gym. However, I can honestly say that every class is well-worth the drive.

I know that I probably haven't said anything that you haven't already heard-since your gym is just so AMAZING!!!! Thank you for all you do.

Norma Monroy

I wanted to share with you the positive results I've received from Crossfit over the past few months (not to brag, but rather to share my testimonial with you about you, your team, and it's ability to provide us with a means for success and improvement!). I apologize in advanced for the long email, but I can't share enough my enthusiasm for Crossfit and the results it can bring to anyone!

Since June, I've been in the application process for the FBI, and of course, one of the requirements to reach the second phase of the process is to pass a self-evaluation pt test. This test includes:

-max sit-ups in 60 secs
-300 m sprint
-max push-ups
-1.5 mile run
-4-5 mins of rest in between each exercise.

I've attached a scoring table for you to take a look. Essentially, you have to score a total of 12 points with at least a score of positive 1 in each category.

The first time I took the test in mid-June, I failed, scoring an 11. I completed 50 sit-ups, sprinted for a time of over 55 secs, 50 push-ups, and finished with a 11:53 run. This is what prompted me to join a Crossfit gym after trying to do the workouts on my own.

After seriously Crossfiting with you for a month, I retook the test in early August, scoring a 17. Incredible results just after a month and a half! I completed 58 sit-ups, sprinted for a time of 52.4, 50 push-ups, and finished with a 12:14 run.

I retook the test again last night. SCORED A 24!!!! I completed 57 sit-ups, sprinted for a time of 46.58, 57 push-ups, and finished with a 10:59 run.

I feel that if I continued to only work out on my own, my improvement would only be minimal. Crossfit is amazing, and I just felt like sharing this improvement with you!

Owner, Ghost Writers Anonomous

In elementary school, I was the last picked for kickball. In junior high track and field, I came in last in the long jump, high jump, shot put, sprints, hurdles, and long distance runs. In high school, I got hurt playing every sport, including golf. In fact, I got hurt sitting in the bleachers just watching football. Hand/eye coordination was a joke, I fell down the stairs at least four times, and I tripped while receiving my diploma on graduation day.

So you can imagine my surprise when I started working out at Petranek Fitness and subsequently won the Petranek Fitness Challenge. I've had other trainers, and I’ve gotten stronger, but it wasn’t until I started training with Andy that I began to build skills, coordination, and balance. My body is slowly but surely beginning to cooperate with my mind. I could say it’s a miracle, but really it's the training at Petranek Fitness.

Art Director
Working out with you has changed my life in a lot of positive ways. I sleep better, look better, think faster at work, am more disciplined, feel better about myself, eat considerably better, have higher goals and expectations all around, and am slowly knocking down the walls between me and what I once thought impossible.

Recently, those walls have been falling faster and faster.

And I feel my new energy reflected off of the people around me. It's true!

CrossFit LA has been like a church to me.

So thanks, Andy!

Just wanted to update you on life after one year of consistently training
with Crossfit LA. Of course that brings good news and bad news...

First the good... my strength, endurance and general physical well-being has
improved so much that I'm unrecognizable from the guy who walked in your
a year ago. In addition, I've been living with back pain for almost 20 years and
for the last six months, I've been without any pain at all!

Of course with all this exercise and huffing and puffing came one bit of bad
news: I've paid my tailor over $1,000 in alterations for my suits and pants!

Charlie

Esq., President
Motivational Management, Inc.

Andy is expensive and he should be. He’s the very best at what he does. He’s what I call a physical fitness devotee. Andy will drive five hours to a seminar just to pick up 1 or 2 new ideas.

This type of commitment to his craft enables Andy to make profound changes in your physical fitness and overall health after just a couple of visits. I know because he did it with me. I was so impressed I signed my wife up. The question is not, “Can I afford Andy?” The question is, “Can I afford not to go to Andy?” Your answer should be obvious if:
- Your health is a top priority, if not the top
- You are focused and need results now
- Your life and career demand maximum energy
- You want the best physical fitness coach you can find