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Posted by Andy Petranek :
Tuesday, Apr 23, 2013
In case I've never told you, I've been running a one-man human laboratory for the past 10 years, and I'm the 'crash test dummy'. I'm regularly trying new things out on myself to see their impact and how they effect my life, my fitness, strength, performance and health. The most recent addition to my training came last summer when I started swimming (to keep a metabolic base when I was recovering from a stress fracture).
I've been swimming now for about 6 total months. I was consistently going 2 days per week for the second half of the summer and most of the fall, and I just started again about 4 weeks ago going twice per week.
I accidentally tested the effectiveness of my swimming workouts on Saturday with an overhead squat workout. The workout involved doing a max set of overhead squats after an 800m run, as many times as possible in 30 minutes. Up until now, the weak point in Overhead squats for me has always been shoulders and upper back. NOT SATURDAY. I hit over 30 reps each round for the first 4 rounds and found myself stopping each time from fatigue in my legs and torso... NOT shoulders.
I've done NO appreciable overhead squat work over the past 9 months. The ONLY real difference in my training has been swimming... I feel stronger in my shoulder girdle than ever and definitely have improved muscular endurance.
SO... if you have any shoulder issues or suffer from instability or flexibility issues in the upper thoracic / shoulder girdle (yes, this is MOST CrossFitters), swimming is a fantastic addition to your regular training. And if you're here in Santa Monica, you have the added bonus of 3 swimming pools to choose from - Santa Monica College, Westwood Pool, and Culver City Plunge
TUESDAY'S WORKOUT (NO CAP)
FUN WEEK AT CFLA
"Strategize THIS"
With a team of 4, complete for time:
Ground to shoulder: 10,000# mixed team,12,500# all male team, 7,500# all female
150 pull ups
Squat (no racks): 7,500# mixed team, 10,000# all male, 5,000# all female 150 push ups
Shoulder to Overhead: 5,000# mixed team, 7,500# all male, 3,500# all female
Teams of 4, 2 people working at a time.
AND COMING THURSDAY...(NO CAP)
FUN WEEK AT CFLA
"Athletic Skills Day"
2 min test of each skill
Tire flip and hop (scored by completed flip and hop = 1)
Sit to stand, anchored feet
Rope climbs
Agility drills ali shuffle, icky shuffle, 3 attempts for time
Broad Jump for distance, 3 attempt for max distance
Posted by Andy Petranek :
Monday, Apr 22, 2013
Since the very tiny beginnings of Petranek Fitness (CFLA), we've grown, and grown, and grown... and we've spawned the growth of entirely new communities among people and in places where they simply never existed before. I think all told, we've been directly responsible for at least 10 (maybe more?) new CrossFit affiliates over the past 8 years.
Well, it's that time again... two of our coaches, after years of participation with us at CFLA, are opening up a place of their own. It's not like they're really 'going' anywhere or moving away (they're opening up a CrossFit Affiliate gym called "Deuce Gym" near Rose & Lincoln), but in order to really focus their efforts on what they're doing for their new place and new community, this will be their last official week coaching at CFLA.
I can't really say enough great things about them to do them justice in writing. Logan came to us as an ambitious, overzealous, idealistic kid with total wonder in his eyes about 3 years ago. You should have read his first email to me... titled "The Stars Aligned" telling me about what an incredible thing to potentially have the opportunity move to LA, be a part of our team, volunteering for "large, tedious workloads at 5 in the morning", telling me he would "exceed all expectations I had for him". He was selling himself to be "the best office slave/intern CFLA has ever seen." Funny thing about stating your intentions... he was right, on all counts. Logan's done great things as both a member of our community and as a part of our team... I've been privileged to see his growth as an athlete and person as his boss, coach, and team-mate. And now I get to continue to witness his growth as fully responsible for his own community.
Danny came to CFLA as, quite literally, a different person. I look at his sign-in photo, and to this day, can't believe that that was him - complete with an additional 40-50 pounds and a double chin! He's brought nothing but good will, integrity, knowledge and fun to whatever he's taken on at CFLA, from simply taking class, to training for the CrossFit Games and coaching classes. His energy is infectious - you can't help but smile when you're around him... and jeez, for a big guy, sure can sprint fast up Franklin Hill!
I'm personally going to miss seeing you both here at CFLA. Though I know the growth, your growth, is for the highest good of all concerned, it is really hard, personally to see people like you, go. I know we are going to continue to have very intertwined and supportive communities and lives (through joint events, gatherings, etc), but it will be really different not having you here each week contributing with your spirit, energy, attitude and love. Keep doing what you both do - I wish nothing more than the very best for you and what you're building!
MONDAY'S WORKOUT (NO CAP)
FUN WEEK AT CFLA
"Fight Gone Silly"
Rotate through 5 stations completing as many reps as possible in one minute at each.
At the end of 5 minutes (five stations), take a 1 minute rest
Repeat 2 more times for a total of 3 rounds.
1. Hollow to arch roll
2. Skipping (measured by trips completed up and down length of gym)
3. Dolphin burpees (no sound = no rep)
4. Break dancing (table top position, thrust hip to switch arm)
5. Ape Walk (measured by by trips completed up and down length of gym)
AND COMING TUESDAY (NO CAP)
FUN WEEK AT CFLA
"Strategize THIS"
With a team of 4, complete for time:
Ground to shoulder (10,000# mixed team,12,500# all male team, 7,500# all female)
150 pull ups
Squat (no rack) (7,500# mixed team, 10,000# all male, 5,000# all female)
150 push ups
Shoulder to Overhead (5,000# mixed team, 7,500# all male, 3,500# all female)
- max of 2 people working at a time
Posted by Andy Petranek :
Friday, Apr 19, 2013
Please watch the video, then continue reading...
Now... I ask you... what do YOU see when you look in the mirror? Are you regularly acknowledging your greatness, your capacity to do amazing things, your function (vs. dysfunction), your gifts, the absolute miracle of your life? What about your beauty, the perfection of your body, the decisions and choices you make every day, the fact that you are doing the very best that you can given your unique life experiences. Go ahead... appreciate yourself... it's OK... in fact, practicing on yourself might just give you access to seeing and acknowledging other's greatness more often - and we can all use more of that.
William going overhead!
FRIDAY'S WORKOUT (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Thursday:
6am - L3 or L4
7am - L3 or L4
10am - L2 or L3
Noon - L3 or L4
1pm - L2 or L4
5:30pm - L2 or L3
6:30pm - L2 or L3
7:30pm - L2 or L3
AND COMING MONDAY... (NO CAP)
FUN WEEK AT CFLA
"Fight Gone Silly"
Rotate through 5 stations completing as many reps as possible in one minute at each.
At the end of 5 minutes (five stations), take a 1 minute rest
Repeat 2 more times for a total of 3 rounds.
1. Hollow to arch roll
2. Skipping (measured by trips completed up and down length of gym)
3. Dolphin burpees (no sound = no rep)
4. Break dancing (table top position, thrust hip to switch arm)
5. Animal crawl (measured by by trips completed up and down length of gym)
Posted by michael stanwyck :
Thursday, Apr 18, 2013
If you were a koala and you were about to eat something besides eucalyptus leaves I could say "STOP! You CAN'T eat that!" If you were a koala, the only thing you could eat that works is eucalyptus.
As a human, we can eat almost anything, Omnivores (for the most part) aren't limited by digestion. What that means is that it's not wrong to be a meat eater, vegan, raw foodist, pescatarian, or even bananatarian. All we have to go on is how well the choice works over time. Even with that, our body isn't the ONLY thing that we consider when we eat. Being human means that there are a myriad of reasons that we make choices - not just nutritional, but social, political, psychological, and ethical.
With every passing year, nutrition dogma shifts. We really end up making choices based on what we prefer, our results, how we feel, what impact we want to have, and how we want to interact with the world. It can come across as a dilemma, but it's not so much of a dilemma as it is a delight. We have freedom to choose. Let's rejoice that we aren't koalas! We could HAVE to eat something and we don't! We're free!
For me, eating meat is a quasi-spiritual experience. But I could honestly have said the same thing about tempeh back when I was a vegan. It's not true, it totally subjective. And I still love it! What are the reasons you make the food choices you make?
THURSDAY'S WORKOUT (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Monday:
6am - L3 or L4
7am - L3 or L4
8am - L2 or L3
9am - L1 or L2
Noon - L3 or L4
1pm - L2 or L3
5:30pm - L3 or L4
6:30pm - L1 or L3
7:30pm - L1 or L3
AND COMING FRIDAY (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Monday:
6am - L3 or L4
7am - L3 or L4
10am - L2 or L3
Noon - L3 or L4
1pm - L2 or L4
5:30pm - L2 or L3
6:30pm - L2 or L3
7:30pm - L2 or L3
Posted by Becca Borawski :
Wednesday, Apr 17, 2013
You know that feeling you get when something genuinely makes you happy? That glow in the soul that just blooms inside you and you experience it physically, intellectually, and emotionally? I just got one of those. And the reason why was because someone read one of my articles online and connected with it. Hearing of that creates such contentment, fulfillment, and joy for me. I love coaching. I loved coaching at CFLA. And one of the reasons I took this job at Breaking Muscle was so that I could continue to coach, but on a broader level. My best days are the days I get to help someone take the next step, as a writer, as an athlete, as a human.
What makes your soul glow? Are you doing it often enough and feeling that happiness often enough?
If you're not sure what makes that feeling happen inside of you, maybe that's a sign you need to be more present to what you enjoy and what you find fulfilling. Take note, literally or mentally, of when you feel good and what the common denominators are. I figured out a while back what a couple elements of my happiness and contentment were and I made sure I'd never forget again.
Becca Borawski served as Program Director at CFLA for seven years and is now part of the extended coaching family. She is the managing editor for Breaking Muscle, a website designed for real athletes and real coaches. She lives in Portland, Oregon and is most likely preparing a paleo meal at this very moment.
WEDNESDAY'S WORKOUT (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Wednesday:
6am - L1 or L2
7am - L1 or L2
10am - L2 or L3
Noon - L3 or L4
1pm - L2 or L3
5:30pm - L1 or L3
6:30pm - L2 or L3
7:30pm - L1 or L3
AND COMING THURSDAY (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Thursday:
6am - L3 or L4
7am - L3 or L4
8am - L2 or L3
9am - L1 or L2
Noon - L3 or L4
1pm - L2 or L3
5:30pm - L3 or L4
6:30pm - L1 or L3
7:30pm - L1 or L3
Posted by Andy Petranek :
Tuesday, Apr 16, 2013
I've received many great thank-you letters over the years, but I received one yesterday from one of our newer members, Maddison, that I really wanted to share with you all. While she talks about the our great Coaches - YEA COACHES - and the recent Whole Life Challenge, the big thing that I took from her letter, that she really captured, is the magic of the community... that magnetic, momentum-filled, underlying driving force that is responsible for the X in the X-Factor... that thing that makes people say crazy things like - I actually WANT to be inside of a gym! Anyway - I can't do justice describing the letter, so I'll just let you read it for yourself.
Thank you Maddison, for taking the time to express in words what we all experience here so much of the time!
To the staff @ CFLA:
I'm writing because I was too shy to stand up and say something at yesterday's event, but wanted to share my appreciation for everything you guys do and for my experience thus far at CFLA.
I have always had a poor track record with health and fitness. To me, eating right was always about choosing low calorie items to reach a specific goal weight and exercise was always a chore. There was never really any long term commitment. It was always about doing the most I could in the shortest amount of time to try and reach the goal....then, it was back to my old habits. But with the WLC and my membership at CFLA, things have finally changed.
I joined the gym in mid-January after months of going back and forth about whether it was a good idea or not. Everyone told me that crossfit was extremely difficult, meant for seasoned athletes, and that "if you join, you'll probably hurt yourself." However, after recently finishing a grad program, and finally having time to really explore what health and fitness mean, I decided to take the intro class and abandon my old bad habits. Then, soon after joining, I heard about the WLC and figured I might as well try and get the most out of this experience.
But what I got was something I didn't think was possible for me. An epiphany came this past Tuesday when I went for a jog around my neighborhood and passed by the gym. Inside, I watched as people set up for their front squats as part of the quarterly check-in WOD. The amazing thing was that - FOR THE FIRST TIME IN MY LIFE - I wanted to be inside. I have NEVER passed a gym and wished that I was inside...EVER! I found myself thinking...man, I wonder how I would be doing on those squats?...I'm definitely going to class tomorrow. Shortly followed by...DID THAT REALLY JUST HAPPEN? Did I really just wish I was INSIDE a gym? Who is this person???
My newfound appreciation for health and fitness is just as much a testament to the wonders of CFLA as it is to the magic of the WLC. The CFLA coaches have been nothing but encouraging and supportive, while the members have been nothing short of inspiring. Even when I'm the last one to finish or lifting the lightest weight, the coaches are there to applaud my efforts, and my classmates are there to cheer me on and build me up. I feel so grateful to have had the opportunity to join this community and look forward to building my connections while continuing to improve my skills and get stronger and faster.
I know you guys received a lot of flack for the website not being perfect from the get-go and from people who didn't agree with all the rules, so I wanted to make sure that you also receive your fair share of praise and appreciation. Thank you so much for everything you have done for me and everything you continue to do for this community.
Sincerely,
Maddison Gan
Fader - now THAT's goin' for it!
TUESDAY'S WORKOUT (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Monday:
6am - L1 or L2
7am - L1 or L2
8am - L1 or L2
9am - L1 or L2
Noon - L2 or L3
1pm - L1 or L2
5:30pm - L2 or L3
6:30pm - L1 or L2
7:30pm - L1 or L2
AND COMING WEDNESDAY (CAP)
CFLA LEVEL TESTING WEEK
All classes this week will be focused on CFLA Athletic Level Testing. Please make sure you're prepared by reading the emails we've sent out regarding the level tests, what they are, and hot to take them. Remember that if you're not ready for a level test or for the next level yet, no big deal... you'll spend your time in class training the elements that you need work on. Here is the planned schedule for Monday:
6am - L1 or L2
7am - L1 or L2
8am - L1 or L2
10am - L2 or L3
Noon - L3 or L4
1pm - L2 or L3
5:30pm - L1 or L3
6:30pm - L2 or L3
7:30pm - L1 or L3
