A Santa Monica, CA based elite fitness, health and conditioning training facility that trains students in Crossfit. 2008-11-17T23:01:49-08:00 PetranekFitness Copyright (c) 2008, Becca tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1320 2008-11-21T10:29:00-08:00 2008-11-17T23:01:49-08:00

A frequent question from new CrossFitters is "What is this kipping thing?" Kipping, literally, is the translation of horizontal movement to vertical movement. In other terms, it means hanging from a bar, loading up the shoulders with power by pushing them forward, and then accelerating back and up. The hips also generate power in a kip, rising up first on their own and then popping the rest of the body up and over the bar. In the photo below you can see Mike's hips rising up as his shoulders go backwards, leaving him nearly horizontal. Shortly thereafter, though, he is straight up and down again and well over the bar! This motion is significantly harder on a non-stationary bar, so great job, Mike! Today's Workout: 5 rounds 400m run 50 squats

2008-11-21T10:29:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Exercise Tips, Workouts


Today's Workout:
5 rounds
400m run
50 squats]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1318 2008-11-20T10:26:00-08:00 2008-11-17T19:41:01-08:00

Part of the learning curve in doing CrossFit involves strategy. A big element of strategy is when to rest and how much. Is it better to push through and try never to stop? Or is it better to go in high intensity spurts and rest between sets? What do you think? Which method do you find gets the most work done the fastest? Z and Jennifer rest at the same time during a set of mountain climbers. Today's Workout: 4 rounds: 250m run 20 bicycles (4 count) 20 alternating superman (4 count)

2008-11-20T10:26:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com

Z and Jennifer rest at the same time during a set of mountain climbers.


Today's Workout:
4 rounds:
250m run
20 bicycles (4 count)
20 alternating superman (4 count)
]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1319 2008-11-19T10:27:00-08:00 2008-11-17T19:50:22-08:00

Congrats to everyone who re-did their baseline workouts last week! EVERY person who did their baseline workout demonstrated improvement. Congratulations to all of you for showing consistent effort and seeing the benefit of your hard work! Greg and Zach on the pull up bars. Today's Workout: 21-18-15-12-9-6-3 Jump Shrugs Snatch Overhead Squats

2008-11-19T10:27:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts

Greg and Zach on the pull up bars.

Today's Workout:
21-18-15-12-9-6-3
Jump Shrugs
Snatch
Overhead Squats]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1317 2008-11-18T10:26:00-08:00 2008-11-13T15:43:02-08:00

Today marks DAY 40 of the 100 days of burpees challenge! For those of you just hearing about this - back in October on day 1 doing 1 burpee. Then day 2 we did 2 burpees, etc, etc. We will finish in mid-January on day 100 with 100 burpees for time! For those of you who have been in on the challenge, are you still in? What has been your experience so far? All hail burpees! Matthew burpees, while Alia recovers. Today's Workout: As many rounds as possible in 20 min: 5 pull ups 10 dips 15 sit ups 20 walking lunges

2008-11-18T10:26:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts

All hail burpees! Matthew burpees, while Alia recovers.


Today's Workout:
As many rounds as possible in 20 min:
5 pull ups
10 dips
15 sit ups
20 walking lunges]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1316 2008-11-17T10:25:01-08:00 2008-11-13T15:38:00-08:00

Often times when we do handstands in class, it's been a long time since a student has attempted one. Being upside down can be disconcerting, to say the least. The best way to get over that feeling, though, is to practice. Find a wall you can get up against and spend some time upside down. Before long, your body will realize you're doing this on purpose! You will start to acclimate to being inverted and the head rushes won't be so bad! Push, Devin! Today's Workout: 50-40-30-20-10 Double Unders Push Ups

2008-11-17T10:25:01-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts

Push, Devin!


Today's Workout:
50-40-30-20-10
Double Unders
Push Ups]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1302 2008-11-14T09:52:00-08:00 2008-11-14T15:33:46-08:00

One of the great things about CrossFit is there are days you will do the exercises you love and days you do the exercises you dislike! Why is that good? Because you probably need to work on the ones you dislike, but it's also fun to get better at the stuff you enjoy. Sometimes, the things you don't like even turn into things you wind up enjoying! When you first learn what the workout of the day will be, what's one exercise you're glad to see? What's one exercise you dread seeing? Cross country run! Today's Workout: Five 3 minute rounds, 1 minute rest between rounds Each round consists of 1 min of the following 3 exercises: Wall ball Pull ups Medicine ball v-twists Your score is the grand total of all reps

2008-11-14T09:52:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts
When you first learn what the workout of the day will be, what's one exercise you're glad to see? What's one exercise you dread seeing?


Cross country run!

Today's Workout:
Five 3 minute rounds, 1 minute rest between rounds
Each round consists of 1 min of the following 3 exercises:

Wall ball
Pull ups
Medicine ball v-twists

Your score is the grand total of all reps]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1303 2008-11-13T09:55:00-08:00 2008-11-11T19:28:05-08:00

Has it been eight weeks already? How the time flies when we're all having fun! Tonight and tomorrow morning we will be re-doing the Baseline Workout as part of the warm-up to class. This is a great time to see how much you've improved over the past eight weeks, or since you first joined. In case you don't remember (due to the haze induced from your first CrossFit workout, no doubt!) the Baseline is: 400m run, 40 squats, 30 sit ups, 20 push ups, and 10 pull ups. Sit ups are just one of the elements in the Baseline workout. Today's Workout: 35 Squats 35 Plank ups 35 Belushi burpees (180 degree jump) 35 Sit ups 35 Birdpickers 35 Medicine ball cleans

2008-11-13T09:55:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts

Sit ups are just one of the elements in the Baseline workout.

Today's Workout:
35 Squats
35 Plank ups
35 Belushi burpees (180 degree jump)
35 Sit ups
35 Birdpickers
35 Medicine ball cleans]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1301 2008-11-12T09:43:00-08:00 2008-11-10T19:47:11-08:00

On Monday, our morning class did windmills. What are those? They are a great core exercise that also involves stabilization and coordination. You stand a little wider than shoulder width apart with one arm extended overhead. Your elbow is locked out, suspending the weight overhead - imagine you are PUSHING the weight up, not just holding it up. Keep your eyes on the weight the whole time! With your other arm reach toward the ground between your feet. Stick your hip out the opposite direction to accommodate this movement. You may encounter flexibility issues - if so just run your hand down the inside of your leg as far as you can and don't worry about touching the ground between your feet. Below, Phil demonstrates why it's important to keep the weight "plum" - straight up and not tilting forward or back. It becomes impossible with heavy weights to keep the weight up without it being "plum" and without keeping your eyes on the weight. Left - Phil doesn't keep the weight straight up in the air and isn't keeping his eyes on it. The weight falls down within seconds of this photo! Right - Phil does an excellent windmill with elbow locked out, arm straight overhead, and eyes on the weight. Today's Workout: 21-15-9 Cleans* Front Squats* 400m run *Lifts are done with PVC pipe or broomstick

2008-11-12T09:43:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts
Below, Phil demonstrates why it's important to keep the weight "plum" - straight up and not tilting forward or back. It becomes impossible with heavy weights to keep the weight up without it being "plum" and without keeping your eyes on the weight.


Left - Phil doesn't keep the weight straight up in the air and isn't keeping his eyes on it. The weight falls down within seconds of this photo!
Right - Phil does an excellent windmill with elbow locked out, arm straight overhead, and eyes on the weight.

Today's Workout:
21-15-9
Cleans*
Front Squats*
400m run

*Lifts are done with PVC pipe or broomstick]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1300 2008-11-11T09:56:00-08:00 2008-11-07T23:09:17-08:00

After a good CrossFit workout it is not uncommon to see everyone flat out on the ground. CrossFit is about intensity - and going at full intensity means using everything you have in the tank. Over the last few months I have been collecting photos of Greg, who assumes the SAME position every time! If Greg ever does CrossFit while traveling the world, I might have to get someone to take photos. We could make a photo book of his travels and post workout collapse locations! Today's Workout: 3 rounds: 15 medicine ball toss & fetch 250m cross country run 15 pull ups 250m cross country run

2008-11-11T09:56:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts




Today's Workout:
3 rounds:
15 medicine ball toss & fetch
250m cross country run
15 pull ups
250m cross country run]]> tag:petranekfitness.com,2008:cms/index.php/CFITP/32.1299 2008-11-10T09:53:00-08:00 2008-11-07T22:40:38-08:00

Everybody give a big warm welcome (which in CrossFit speak is, what, burpees? double unders?) to our newest Rancho Park member, Zach! Zach is joining our morning crew and has already demonstrated his hard work and great attitude in this past Friday's workout. Welcome Zach! Zach sits on Z's feet during a round of speed situps. Today's Workout: 8 rounds: 4 burpees 8 windmills (4 left, 4 right) 12 bench jumps 16 situps

2008-11-10T09:53:00-08:00 Becca becca@ringgirl.net http://www.beccafilms.com Workouts

Zach sits on Z's feet during a round of speed situps.

Today's Workout:
8 rounds:
4 burpees
8 windmills (4 left, 4 right)
12 bench jumps
16 situps]]>