Posted by Andy Petranek : Wednesday, Jul 10, 2013
Here it is again... the COVER of my New book. And guess what? Now it's OFFICIALLY available on Amazon.com!! You can pre-order it here.
Many of you have been asking about it and asking things such as, What's in it? Is there a workout program? Why did you write it? Great questions...
I've been a CrossFitter for 9 years now... it's the longest time I've ever stuck with one particular training method or program. And after doing it for as long as I have, I still believe that there really isn't a better training system out there.
But what I have found over these years is that for 'normal' people, going at the intensities that a pure CrossFit program demands, simply isn't sustainable for the long haul. This book was written for all those people... who want to continue getting the great results you get from high intensity workouts, but who want to continue doing it for many, many years to come. It was also written for the millions of people out there that are NOT doing CrossFit... as a way to get them going with something that they can do on their own, that isn't the level and intensity of CrossFit main site and contains different elements that allow it to be realistic for their life.
We address some of this in our programming at CrossFit LA, but in terms of a system that is followable for anyone, anywhere, anytime, that sort of thing hasn't ever really existed until now. That is the purpose of the FYG program - to provide structure for a long-term, sustainable, ultimate-fitness program. As far as programming goes, we broke it down into three areas. 1. High Intensity CrossFit style workouts, 2. Pure intervals / sprints, and 3. Long slow distance for recovery.
Here's an excerpt from the book:
THE THREE ELEMENTS OF THIS PROGRAM
Intensity is necessary, and in strong doses. But the need for sustainability dictates that the intensity be do-able, and that a modified CrossFit be the first leg of a three-legged stool of fitness:
• Doable, CrossFit style, high-intensity workouts: A less-extreme version of modern CrossFit, more like CrossFit circa 2004, is safe and sane, but still brutal and brutally effective. In fact, many of the WODs here will be familiar to longtime CrossFit aficionados; many others will be similar to those Andy designs for his CrossFit LA clients. Then, to fill in some of the gaps of high- intensity workouts, Fire Your Gym will add the following:
• Sprints/Interval Training: Intervals refer to high-intensity sprints. These build sport-specific and general speed in a more structured, effective way than your get through broad-based CrossFit high-intensity. They are grueling, but over with fast.
• Long, slow distance (LSD) conditioning: After most hard workouts, Fire Your Gym schedules slow-paced cardio conditioning. The program focuses on running, the most natural activity. Ultimately, you can also use cycling, rowing, swimming and other cardio activities, depending on your goals.
TUESDAY'S WORKOUT (NO CAP)
A) BS 20RM (+5)
B) 10X for time (30 min cut off):
10 Pull ups
AND COMING WEDNESDAY (CAP)
A) 4x for reps
15 DL @ 50-55%, then
Max L Pull ups
B) For Distance:
Row 4 min
C) EMOM 10 (odd/even)
O: :30 Max Rep OHS @ 75% of 1RM Snatch
E: :30 Max sit ups