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Posted by Andy Petranek :
Thursday, Oct 12, 2006
Sometimes its just not possible to keep going. Learning how to manage your work to rest ratio is an important aspect of our training here. Just how much can you do before you are so spent you not only have to stop, but you can't start again for a full minute? Is it more efficient to do fewer reps, not get as spent, and rest a shorter time? This is something that you learn from doing and practicing - not by reading about it here or in a book, or asking someone else about it... so give it a whirl and practice. Figure it out.WOD (workout of the day)
For time:
400m run
30 ball slams
30 kettlebell swings
800m run
15 ball slams
15 kettlebell swings
400m run
30 ball slams
30 kettlebell swings
Posted by Andy Petranek :
Wednesday, Oct 11, 2006
Thanks to all of you who made our recent fundraiser so successful! Here is a video of the event that Scott Zagarino put together. AWESOME video. Thanks, Scott!
Posted by Andy Petranek :
Tuesday, Oct 10, 2006
Rope climbing is one of the most functional full-body combinations out there. All you need is about 20' of 1 1/4" diameter rope hung from at least 12 feet up. Make sure your rope is secure before you go climbing! A great place to buy climbing rope is Jammar Manufacturing.WOD (workout of the day)
9 rounds for time of:
15 thrusters
15 double unders
15 push ups
Posted by Andy Petranek :
Monday, Oct 09, 2006
My mom just returned from a cruise to Hawaii - she had a great time (as you can see) and took a little time each day to keep herself fit. She's an inspiration me and to everyone else out there who thinks they're too old!
WOD (workout of the day)
complete as many rounds as you can in 20 minutes of:
10 dumbbell squat cleans
10 dips
10 knees to elbows
Posted by Andy Petranek :
Friday, Oct 06, 2006
John Kilker and his nephew, Robert Reilly - who couldn't resist doing hill repeats with his uncle!WOD (workout of the day)
4 rounds
sprint for as many reps as possible in 30 sec, then 30 sec rest
Ball Slam
Box Jump
Kettle Bell Swing
Thrusters
Deadlift
Posted by Andy Petranek :
Thursday, Oct 05, 2006
Where are you going? Know how far you're riding or running? Want to plan a new route for a run near your house, but don't know distances? How about that upcoming trip - want a good 5k run route from your hotel door? FavoriteRun.com - free membership; plan and save your running routes - anywhere in the world!WOD (workout of the day)
"Big Fat Helen"
3 rounds for time of:
400m run
21 kettlebell swings
12 pull ups
