Posted by Andy Petranek : Tuesday, Nov 27, 2007
Chase brought his mom, Jocelyn, with him for a workout last week. She is a CrossFitter from CrossFit Atlanta who got him to come here for his intro. And he thought he had a choice as to whether to sign up as a student - yeah right! Welcome aboard, Chase!
Pull up Ladder
1 pull up the first minute, 2 pull ups the second...
continue in this fashion until you can no longer complete the correct number of pull ups in that minute.
100 sit ups for time
- do the sit ups immediately following the end of your pull up ladder
Posted by Andy Petranek : Monday, Nov 26, 2007
Today is the start of what could be the start of the most difficult time of year to stay on track. You know, you had a great Thanksgiving Holiday, Christmas & Hanukkah are just around the corner, you've got holiday parties to attend, cookies to bake, entertaining to do... your fitness and diet are WAY down on the priority list. NOW is the time to DIG YOUR HEELS IN and pull like hell - don't quit, don't give up, JUST SHOW UP! Remember the commitment you made to yourself way back when. Don't be one of the ones that needs a New Year's resolution to get started on your diet and fitness again!
5 rounds for time:
10 Bench presses - 1xbodyweight
Posted by Andy Petranek : Wednesday, Nov 21, 2007
Have you been practicing for the "Grace"? Our challenge finals are coming up on December 8th - that gives you about two weeks. There are some great videos on YouTube of the Clean & Jerk. Here's a link to one from Iron Maven
Dave L. near the bottom of his squat clean during the Grace.
5-3-2-2-1-1-1 rep sets of Clean & Jerk
Posted by Andy Petranek : Tuesday, Nov 20, 2007
Dara Torres, already an Olympic gold medalist, is in the hunt again for a medal in the 2008 Olympics - she's swimming faster than ever, and she's 40 YEARS OLD! From the New York Times: Torres Is Getting Older, but Swimming Faster
Elina, squatting through a workout.
5 rounds for time:
10 Deadlifts - 1 1/2x bodyweight
40 Push ups
Posted by Andy Petranek : Monday, Nov 19, 2007
Bet you never thought there was a connection between grip strength and longevity! Interestingly enough, it has been shown to be one (of many) factors (Midlife Risk Factors and Healthy Survival in Men). So, if you want to increase the odds in your favor, I'd suggest plenty of farmers walking, Olympic weightlifting, dead lifting, pull ups and improving your overall forearm tendon and connective tissue, and wrist strength with our DynaFlex Powerballs (they also make a great Christmas present!)
Rob finishing a farmer's walk
Complete as many rounds as possible in 20 minutes of:
20 GHD back extensions
25 Abmat sit ups
2x Rope Climb (12' rope)
Posted by Andy Petranek : Friday, Nov 16, 2007
Thanks again goes out to EVERYONE who supported Petranek Fitness AND CrossFit as a whole in the Fight Gone Bad II. Together, we raised over $275,000 for prostate cancer research. Check out this video - some of the Petranek Fitness crew some quality air time (is that Mai-Linh??)
10 rounds for time of
10 Kettlebell swings
5 pull ups