Before I started at CrossFit LA I ran at most for 22 mins - 10 mins run, 2 min rest, 10 mins run. About 2.4 miles.

Since I started Crossfit I completely stopped running outside the laps we do at the gym.

Last week I tried my old 2.4 mile route and did it easily without stopping. So the next day I tried more. Ran 4 miles with one rest due to shin splints (stopped half way through to rest my shins). The major difference was that my thighs and heart didn't give out - in the past, they did. I could have run longer if it wasn't for the shin splints.

In total I ran for about 36 mins plus a minute and a half rest, basically a 9 min mile which I know is slow but the last time I ran 4 miles was about 7 years ago. And I have done zero running since Crossfit. And if not for the shin splints I would have run uninterrupted.

So now I love running and am aiming for the 10k and a faster per mile rate. 100 % confident I can do it and mostly because of the torture at CrossFit LA!

I found my way to CrossFit LA about 9 months before joining the rigorous
Los Angeles Fire Department's training academy. I was a lifelong
athlete (sports, running, gyms, etc...), but thanks to my regularly
self-administered CrossFit floggings, I found myself in the best shape
of my life. I was one of the oldest recruits in the class, yet my
fitness level was never an issue even with a vast majority of my peers
being 10 years younger.

Now as an active member in the field, I continue to use CrossFit
workouts to keep my fitness level at a peak capacity. Some guys think
it's funny when they watch me from their weight bench as I run past to
complete one of the "girls". But they don't laugh on the fire-ground
when I'm working and others are resting. CrossFit workouts are tailor
made for firefighters. Go hard for 25-40 minutes with little or no
rest and you will put out 99% of fires. Why not practice how you play?

Roger Sackaroff
Firefighter
Los Angeles Fire Department

If you want to know what has most impressed me, it’s the personal nature of the postcard and the voice mail from you, communicating encouragement, some training philosophy, and desire for feedback. I’m in the Training business too, and these things make all the difference, along with the virtually unanimous positive experience I’ve had at your place so far.

Frankly, this is intimidating stuff to me, which was why I was leaning towards private classes….but the encouragement and confidence that Michael gave me to dive into the community vibe of classes was powerful and is working out, though the workouts are tough and I’m not having “fun” getting started. I am very happy to leave class, though! I will say that both you and Becca have delivered what I think is a very healthy and adult balance of assistance, coaching, technique, and encouragement along with the “you need to do this yourself” “you need to know your own weights”, “you need to tell us first” kind of stuff, that takes me out of the typical gym trainer/coach handholding mentality. It’s a shift, for sure. And a good one, dammit.

That being said, with my age and few physical challenges (hips, etc), I think I do want to mix in some periodic one on ones to learn and perhaps even nail some of the new techniques (for me) and understand best how to customize workouts for my personal challenges and establish some realistic “stretch” goals for me. I’m pretty sure I just don’t push myself to the max yet; it scares the s**t out of me! In the meantime, I like being part of the group classes though it’s very new for me being on the bottom rung of the ladder, but being humbled in this is good for me! And while I’m a sweat hog, as your site says, no one ever drowned in their own sweat!

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

Business and Sales Performance Coach
Andy Petranek is a fitness coach like no other. The program he has created at CrossFit LA is beyond compare. It is a perfect mix of both personal training and group/team training - giving me the best of both worlds... individualized coaching plus training in a group environment with my peers. The classes and community at CFLA compel me to challenge myself beyond the physical limits I once thought were insurmountable. These workouts are NOTHING like the boilerplate workouts I've done with other trainers or at other gyms - they help me address my own particular issues with coordination, strength, balance, mindset, and even competition. Besides being a great combination of trainer, educator, and motivator, Andy and his team at CFLA are inspirational. Even though I'm in my 50s and have been exercising regularly for most of my life, what I've gotten from my training at CFLA in the past year has taken my fitness and my mindset about what's possible to a whole new level.

When I walked into CrossFit Los Angeles 8 months ago, I couldn’t do a single squat without falling head over feet; over, and over, and over (and over, and over…); last night, like a little 5 year old, I called out to one of the instructors, “If I get 100lb on the back squat, I want a picture taken!” We missed the 100lb mark for the photo-so, I did it again at 105lb-and had no problem doing it!

Everything I’ve learned at Crossfit LA helps me every single day of my life; I can lift, climb, hike like never before; my endurance is incredible and I can keep up with almost anyone. I just turned 30 and look and feel better than I ever did in my 20’s (and getting to buy a wedding dress for my May wedding in the smallest size I’ve ever owned doesn’t hurt either).

Karen Leah Womack
http://www.karenleahphotography.com

President, Mortgage Capital Advisors
Author of 7 Steps to a 720
I’ve never been considered an athlete, and because of my hectic schedule, spending hours in the gym trying to "pump" myself up has always failed. In the past, I would spend about six months rigorously training, and then I would fall off the wagon. My level of fitness never progressed, and I never achieved the athletic body I wanted.

Working with Andy changed my outlook and my fitness routine. I work out in different ways (like through mountain biking and snowboarding), and when I do go to the gym, I’m in and out in 45 minutes. Because he created a specific workout that addressed my lifestyle, my fitness goals, and my particular body and metabolic type, I have slowly but surely turned into an athlete.

Radio Talk Show Host / Voice Over / Animation
Ear Candy, Inc.

I can't believe it's only been five months since I started training at Petranek Fitness. Andy has proven to be a dedicated coach and fitness trainer who is committed to teaching each and every one of us that we do indeed have the power to take ownership of our health. When I first met Andy, I was immediately impressed by his thirst for knowledge, inspired by his contagious spirit and motivated by his positive attitude. There's not doubt that Andy lives his philosophy.

From day one, you will experience comradeship like you've never known and a supportive atmosphere that is second to none. The workouts are intense, demanding, but without question, worth it. They not only challenge your body, but your mind. I find that for me, the mind part is the tougher of the two. Andy's workin' on that! As many will tell you, those who say it cannot be done should not interrupt the person doing it. That quote might as well be the theme for Petranek Fitness, because you really do start taking the word CAN'T out of your vocabulary.

I would recommend Andy and Petranek Fitness to any individual seeking to make a positive change and regain that lust for life. No matter what fitness stage you're at, I guarantee you, you will improve. I come from dancer's background and a very strong core type of training, but never possessed the aerobic fitness that I knew I wanted. In five months, my cardio fitness level has tripled. I can honestly say that I am proud of my progress, the commitment to myself and to the friends I have met here. Work hard. Play hard. Laugh hard. Come and check it out. You'll do all three.

Fragner Seifert Pace & Winograd, LLP


I just wanted to let you know just how much I appreciate what I have gotten out of Petranek Fitness and CrossFit during the last year. As the only member of the 300 Club (combined age and weight!), it has been a challenge to catch up with all the younger, lighter and better looking people at the gym. My wife and kids complain that I am obsessed with CrossFit, and every Monday I compare my weekend sessions with Will Cipes and another guy equally obsessed with workouts. My oldest daughter is swinging up to a 70lb. kettlebell, and my 19 year old son has to work to beat me when he visits CFLA (actually, Sunday I beat him by 5 seconds, much to his chagrin). But more important to me is the phosphagenic camaraderie that hovers over the gym in a sweaty miasma at the end of each class, and nervous greetings before each class as we share our deepest fears about the workout to come. So thank you all. I look forward to many more years of walking the edge of the cliff with you all.

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