Posted by Andy Petranek : Wednesday, Feb 22, 2006
Ever notice how many runners, cyclists, and triathletes are pretty stiff and not very flexible? How about you - can you bend over and touch your toes?
Running and cycling do little if nothing for flexibility and range of motion since these repetitive movements demand only a fraction of the total range of motion of your shoulder, hip, knee, and ankle joints. This is a recipe for what I call the “walk like an old man syndrome.”
Its good practice for everyone (especially runners, cyclists, and triathletes) to incorporate exercises in their workout program that demand full range of motion and improve flexibility like squats, deadlifts, pull-ups, handstands, rowing, back extensions, and good mornings.
Try this: Run ¼ mile, 40 full (ass to grass) squats, repeat 5x as quickly as possible.
Posted by Andy Petranek : Saturday, Feb 18, 2006
In case you didn't know it, O-lifing isn't just for big fat guys in spandex tights! The athletic benefits of o-lifting are numerous and include speed, power, accuracy, strength, flexibility, coordination, and balance. Our CrossFit classes incorporate O lifting - clean, jerks, snatches - with everything from medicine balls and dumbbells to the more standard barbells. Click here for our class schedule.
Posted by Andy Petranek : Thursday, Feb 16, 2006
How would your bank account look if you only made withdrawals? You’d have absolutely zero in your bank account – any additional checks written would bounce and you’d have to exist on credit.
Now picture your personal “Health and Fitness Bank Account.” When you get less than 8 hours of sleep, practice poor eating habits, get stressed out at work all day, and don’t regularly exercise, you are constantly making withdrawals on your account. Without making any deposits, you will eventually start "bouncing checks" - the road to disease and sickness.
Get yourself on the road to health and vitality – make a daily deposit into your health and fitness bank account. Here are some ways to do it: go for a walk, take a yoga class, get a massage, work out, get 8 hours of sleep on a work night, eat healthy meals all day long. Make deposits into this account a habit!
Posted by Andy Petranek : Thursday, Feb 09, 2006
Knowing how to read and understand food labels is the first step toward improving the quality of the food in your diet. Two words that show up all the time on labels are the words "Natural" and Organic." Ever wonder what the difference is?
"Natural" on a label is NOT a term defined by the government for foods - it is used by food companies for marketing purposes only!
"Organic" on the other hand indicates that it is a food that has been produced without the use of pesticides, herbicides, or GMOs (genetically modified organisms.)
Look for the label "certified organic" on the food eat, after all, you are what you eat!
Posted by Andy Petranek : Thursday, Feb 02, 2006
One of the best things you can do when going for a walk, run or bike ride is to know both where you’re going, and how far the route is. Even smaller details like where the mile markers are can be really helpful! In the past, I’ve done things like drive the route in my car, or bike, or even walk the route with a hand-held measuring roller.
Thanks to Google and a few great web sites you no longer have to do that. Check out http://www.favoriterun.com. Membership is free, and with it, you can map any route of any run, walk, or bike-ride you’d like, save it, and then have it for future reference.
Now get out there and go for a run – even if its just around the block!
Posted by Andy Petranek : Wednesday, Jan 25, 2006
Did you know that you can accomplish the same thing in half the time by upping the intensity of your workouts? For years, you’ve heard about things like “fat burning zone” and moderate intensity for 45-60 minutes, right?
As it turns out, when you do high intensity workouts for 20 minutes or less, you put your body under such a high load/stress that it burns as much or more energy to recover than it would going at a moderate pace for an hour or more! Check out the results of a study done on this subject by McMaster University here…
Try this: Speed sit ups. Get a partner and hold their feet. Take turns sprinting in sit up intervals. Go as possible in each interval, and make the switch between partners FAST – 15 sec, 30, 45, 60, 45, 30, 15.