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Posted by Andy Petranek :
Wednesday, Mar 24, 2010
Is it possible to peak for an event without resting? Is there such a thing as a peak if you never have lows and take time off? Is max performance relative? I ask these questions because I hear people talking about how taking time off before an event doesn't help them, and may even hurt their performance... and I wonder... is it possible for some people to perform at their highest level and not take time off for rest, recovery and tapering? For me, and for most of the athletes I have seen and coached, the answer is no... without rest and recovery, performing at peak levels is impossible. But I'm curious, what works for you?
Armen goes for it at Sectionals
Today's Workout
3 rounds:
400m Run
- 2-3 min rest
800m Run
- 4-5 min rest
Posted by Becca Borawski :
Tuesday, Mar 23, 2010
This past Thursday night, Sally and Dan celebrated their fourth wedding anniversary. But, did they do it by going out for a fancy dinner? Going out to the movies or a walk on the beach? Nope. They came to the 6:30pm Beginner class at CFLA. Sally and Dan are relatively new to CFLA and I think the way they chose to celebrate their anniversary is a great symbol of the commitment they have made to their health and fitness. Not only do they get to share with each other the experience of coming to classes, but they are actively demonstrating their dedication to a long life of health and vitality. So, congratulations and happy anniversary to Dan and Sally - may you have many years together, and maybe we'll see you in class again on your fifth anniversary.
Sally and Dan, post anniversary workout.
Today's Workout
5-5-5-5
Thrusters
----rest----
As many rounds as possible in 8 minutes:
10 Mountain Climbers (2-count)
10 Med Ball V-Twists (2-count) (20#/14#)
10 Pistols (5 each side)
Posted by Andy Petranek :
Monday, Mar 22, 2010
After running point-to-point from Dodger Stadium to the Santa Monica Pier yesterday, the LA Marathon has changed forever! Overnight, it's become a world-class event and one that rivals the quality, crowd and city-wide participation of the "majors" (NYC, Boston, Chicago). With so many of the classic Los Angeles landmarks along the route, there was never a shortage of things to look at, and the crowd? There were mobs of people EVERYWHERE - all along course... and in Brentwood and Santa Monica, the crowd support was overwhelming. Thanks to all the CFLAers who were out in full force to cheer us along!
If you'd like to check someone's time, click here. Congrats to all of OUR runners, who all finished, Zach being our fastest at 3 hrs and 3 minutes!
Emily working out her front squat... pregnant and all
Today's Workout
4 Rounds for time of:
500m Row
8 Hang Power Cleans, 135#/95#
12 Push Ups
16 Toes to Bar
Posted by Andy Petranek :
Friday, Mar 19, 2010
YES... there ARE some takers! In fact, CFLA has about 12 runners in the LA Marathon this Sunday - Alex B., Zach, Kevin, Chris D., Brooke, Liz, Jen R., Suzanne, Jim G., Alex L., Matt, and Andy (me). We're renting a van and all driving to the start together - Dodger Stadium, 7:30 am. Best of luck to all our runners - it should be a lot of fun, running from Dodger Stadium to the Santa Monica Pier - good luck to all our runners! If you want to cheer us on, you've got 26.2 miles along which you can gather (map). I know there are a bunch gathering at Lululemon in Brentwood around 9:45 AM. Where else are people gathering / going / meeting to spectate & cheer?
Chad - preparing in his own special way for next year's Marathon.
Today's Workout
3 Rounds for time of:
10 dumbbell Thrusters (45/30)
3 rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats)
Posted by michael stanwyck :
Thursday, Mar 18, 2010
I’ve spent a little time looking at last weekend’s sectionals and what separated 20th place from 21st place - and it wasn’t a big margin. That's really one of the important lessons I took from the event. Be prepared for a fight - it’s gonna be close. For a good part of the competition I actually was in the exciting position of straddling the line between 20th and 21st and for guys like me – and really that was probably everyone between 15th and 30th – it could have gone either way. And when it’s that close, it’s rare that you can hold anything back. You can strategize to a point, but when it's that close and you really want it, it's a risk to take too much for granted. When it's that close you kind of just have to go for it. I think that goes for a lot of stuff. Identify what you want, strategize a little but don't assume too much, give it your all and let go of the rest. Because most of the time, it's just gonna be close.
Greg - not holding ANYTHING back!
Today's Workout
6 Max Efforts
Row - 3 minutes for max calories
- Rest 3 min
Deadlift – 3 minutes for max reps (275/185)
- Rest 3 min
L Sit – accumulate as many seconds as possible in 3 minutes
- Rest 3 min
Overhead Squat – 3 min for max reps (95/65)
- Rest 3 min
Max Pull ups – one set
- rest 6 min from start time of pull ups
800m Run – for time
Posted by Andy Petranek :
Wednesday, Mar 17, 2010
After reading Nutrition: Rise in Soda Price Linked to Better Health, I was curious... what is more effective for preventing the consumption of an unhealthy product, education or taxes? I did a quick google search and found this articleTAXATION AND PRICE, and though it does come from a biased source (http://www.tobaccofreecenter.org), the the statistical evidence for taxation effecting behavior appears irrefutable. So why the big objection to the tax? Should people be responsible for themselves? Of course. Should they avoid soda and sugar? Of course. But the simple fact is, they're not. So if, as a society, we have a system that isn't working (education, parenting, and people being responsible for themselves), and if there is a simple solution that has proven effective in the consumption of tobacco, then why not?
Devin gets inverted.
Today's Workout
CF Games SoCal Sectional WOD 2
“Double Down”
Part 1:
4 rounds for time of:
9 Cleans (135/95)
6 Handstand Push ups
Part 2:
30 Hang Squat Snatches
30 Chest to Bar Pull Ups
750m Row
- start Part 2 exactly 20 minutes after starting part one
- cutoff time for both parts is 15 minutes
