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Posted by Andy Petranek :
Friday, Sep 30, 2011
NEXT WEEK is the start of the 4th Quarter... and we're going to start something new at CFLA called the Quarterly Review. Every class will start with a 20 minute written exercise during which you will get a chance to take a look at what you've accomplished over the previous quarter, and what you want to focus on for the upcoming quarter. Don't worry... there will still be time for a workout, in fact, you'll get a chance to do 5 of the most notorious CrossFit Girls each day next week!
BE PREPARED. You know those workout log books that we're always referring to in class... the ones where you're supposed to be recording the results of your workout, how you felt, what sort of progress you're making? Bring them with you to class next week... they will come in handy. And if you haven't started one yet, now is a great time to start (here are some ideas)!
SHOW UP. This is a really important process for your training - one that usually gets overlooked by adult athletes not working out with a team or training for an event. It gets overlooked because it's so easy to blow off... who wouldn't rather work out than spend 20 minutes reflecting and planning? But talk about empowering. So show up... come prepared... then be ready to kick some boo-tay in a WOD!
Monica's workin' her overhead squat.
Today's Workout
21-18-15-12-9-6-3 rep rounds for time of:
Power cleans (135/95)
Air Squats
Posted by michael stanwyck :
Thursday, Sep 15, 2011
How active are you in your daily life? How much FUN is there in your workouts? How much do you know about what LA has to offer?
Welcome to CrossFit Los Angeles's Fall Challenge - Adventure LA! This is something completely different! We will be challenging you each week to do something fun, exciting and challenging with your friends, family and members of the CFLA community.
Every week on Monday morning, you will visit our members only facebook Adventure LA page to get details about the week's challenge. As the week goes on, you will use the page to create groups, post photos and share your experiences with other members of the challenge. You will have until the end of the day Sunday to complete the challenge for the week.
Are there winners? You bet -- everyone who plays! We will have fun prizes for great photos and other stuff -- but this time around the challenge is about fun, community, and adventure. So get registered here, it's 10 bucks to enter, and get ready to Adventure LA!
Work or play? Why separate them!?
Today's Workout
Tabata Push Ups
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300m shuttle run for time
- rest 5 minutes
300m shuttle run for time
Posted by Becca Borawski :
Wednesday, Sep 28, 2011
Do you know how awesome you are?
Do you know everyone knows you're awesome, even if you don't?
When I travel to different CrossFit gyms here in Portland and they ask me, "Which gym are you from?" and I say, "CrossFit LA," there is a pause in the conversation. They say, "Oh."
They say, "Oh" because of you. Because the power of the CFLA community reaches far beyond Los Angeles. The power of the coaching, the power of the Team, the power of our videos, the power of each of you who travels to another gym and spreads the impression of what it is to be "from CrossFit LA."
I encourage you all to visit other gyms in your travels. Every new gym I go to I meet fascinating, vibrant people all passionate around the same cause - our lives and our bodies. But, not every community is the same and I have never met a match for the power and commitment of those at CFLA.
Take pride, not in what you are from, but what you are part of -- the insoluble bond that it is to be of CrossFit LA.
Today's Workout
10 rounds:
30” Handstand Hold
30” hollow plank hold
30” squat hold
30” flexed arm hang
- start the clock, rotate every 30” no matter what. Accumulate as much time in each position as possible every 30” rotation.
Posted by Andy Petranek :
Tuesday, Sep 27, 2011
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I think I can. I think I can. I think I can.
I know I can.
How many "I think I can's" until you get to "I know I can"? What does it take? How many double unders, snatches, back squats, or handstand attempts? If you're not there, what's stopping you? Once you know you can, what then? Look around. Take inventory. Do a systems check. Look for the next hill in view that turns your stomach in knots and gives you butterflies, and takes you right back to "I think I can".
Armen 2.0 says, "I think I can!"
Today's Workout
12, 50m Hill Sprints
- Start each on the :55 sec
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Partner Mobilizations
Posted by Andy Petranek :
Monday, Sep 26, 2011
Believe it or not, the Workout of the Day (WOD) at CFLA is not just some random list of movements that we make up the night before. Although if you thought this, you wouldn't have been too far off from the truth... about 6 years ago! When I first opened the doors of Petranek Fitness, we didn't have a daily WOD... each class's coach was responsible for making up the workout for their class - and my classes all knew that if I made them go out for a really long warm-up run, I needed more time to 'plan' the workout! There was no advance planning or programming... it was the epitome of random variety.
Since then, we've done a lot to systematize our programming. We plan training in 3-week cycles. During those cycles we do our best to maintain a balance between metabolic, gymnastic and weightlifting workouts. We rotate the planning of these cycles among the coaches on staff... so every three week you will experience a different 'feel' to workouts. This ensures things don't get stale or stiff, and we get some good variety and fun. We're currently at the start of the 2nd week of MY programming cycle.
Got any workouts you'd really like to see us include in the programming? Send it to us in an email at .(JavaScript must be enabled to view this email address). We can't guarantee we'll get it in, or keep it exactly as you have it written, but believe me, we'll do our best.
It doesn't have to be fun to be fun, right Kevin?!
Today's Workout
Front Squats
- spend 25 minutes and find your 3RM today
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Tabata Kettlebell Swings (24/16)
Posted by Andy Petranek :
Friday, Sep 23, 2011
I've had a couple strange injuries occur in the past week. I strained my right hamstring in hill sprints, and I've been experiencing shin splints. I haven't had any injuries resembling these in many, many years. So I started thinking, why would I suddenly get shin splints? Nothing has changed... or has it? That's when it dawned on me. I've slowly dropped my water consumption from about 3 liters per day (100 oz) at the beginning of the year to my current level, less than one liter. And what have I been drinking instead? Coffee! Even though I drink decaf, coffee has a NEGATIVE impact on the body's level of hydration due to it's diuretic effect. And for an athlete to be drinking less than 1 liter per day is simply SILLY! Proper hydration is important for so many functions of the body, it's impossible to list them all here... your body is 70% water, after all.
So, as of yesterday, I'm holding myself accountable for drinking water each day... at least 3 liters. And I'm limiting my coffee to ONE Peet's large (20 oz). I don't know that it will cure my hamstring strain or shin splints, but it certainly won't hurt. And who knows what injuries lurk around the corner that I could be fending off by doing something as simple as drinking H2O.
If you struggle with drinking enough water too, let me hear about it in comments... We can all hold each other to it!
Kenny - keep me AWAY from that stuff... please!
Today's Workout
12 x 3 Dynamic Deadlifts
- use chains or rubber bands
- wght on bar - 50-75% of 1RM
