Petranek Fitness - Santa Monica Beach2009-01-05T18:51:29-08:00PetranekFitnessCopyright (c) 2009, mtanwyckWhat’s Functional About That?tag:petranekfitness.com,2009:cms/index.php/33.14972009-01-05T14:10:28-08:002009-01-05T18:51:29-08:00In a recent LA Times Health and Fitness blurb a reader asks why his trainer has him doing "routines that he calls 'functional training,' in which I'm balancing on one leg while exercising with weights." Some functional training, the columnist replies, includes movements in which "you might stand on a wobble board while doing a shoulder press." What we in CrossFit mean when we talk about functional movements is one that looks like something that you might do in your everyday life. When you do a deadlift you are training to pick up a heavy object safely. Period. When you perform a press, you are training to push a heavy object away from you, overhead or otherwise. Period. Do you ever stand on a bosu ball to put something heavy on a high shelf? Make your workouts look like you life and you will get better at life. Period.
The workout seems as infinite as the horizon
Today's Workout
5 rounds for time of:
400m Run
21-15-9-6-3 decreasing reps each round of
Wall Jumps
Push Ups
Bicycles (2 count)
HAVE YOU DONE YOUR BURPEES TODAY?
Today's Burpees: 88
Burpees To Date: 3916
Burpees Remaining: 11342009-01-05T14:10:28-08:00mtanwyckmichael@crossfitla.com LA Times Health and Fitness blurb a reader asks why his trainer has him doing "routines that he calls 'functional training,' in which I'm balancing on one leg while exercising with weights." Some functional training, the columnist replies, includes movements in which "you might stand on a wobble board while doing a shoulder press." What we in CrossFit mean when we talk about functional movements is one that looks like something that you might do in your everyday life. When you do a deadlift you are training to pick up a heavy object safely. Period. When you perform a press, you are training to push a heavy object away from you, overhead or otherwise. Period. Do you ever stand on a bosu ball to put something heavy on a high shelf? Make your workouts look like you life and you will get better at life. Period.
The workout seems as infinite as the horizon
Today's Workout
5 rounds for time of:
400m Run
21-15-9-6-3 decreasing reps each round of
Wall Jumps
Push Ups
Bicycles (2 count)
HAVE YOU DONE YOUR BURPEES TODAY? Today's Burpees: 88 Burpees To Date: 3916 Burpees Remaining: 1134]]>It’s a New Yeartag:petranekfitness.com,2009:cms/index.php/33.14952009-01-02T14:45:39-08:002009-01-02T17:58:40-08:00As I woke up January 1st with the same aches in my back and knee that I woke up with on December 31st I realized that New Year's Day was just like the day before. It is a great symbolic day to start something new in life, fitness related or otherwise, but the important thing to remember is that January 1 is not a magical day. Any promises made in the New Year are going to ask for the same hard work and commitment that they would have last year. I am certainly not encouraging anyone NOT to make the resolutions that were on their mind as last year drew to a close (DO IT! DO IT! DO IT!), but remember it is your resoluteness that is going to turn the resolution into the results you are looking for.
HAPPY NEW YEAR!
Fly, Joe, fly!
Today's Workout
400 m run
50 squats
25 burpees
50 arch rocks
25 sit-ups
50 squats
25 burpees
50 arch rocks
25 sit-ups
400 m run
HAVE YOU DONE YOUR BURPEES TODAY?
Today's Burpees: 85
Burpees to Date: 3665
Burpees Remaining: 13952009-01-02T14:45:39-08:00mtanwyckmichael@crossfitla.comsymbolic day to start something new in life, fitness related or otherwise, but the important thing to remember is that January 1 is not a magical day. Any promises made in the New Year are going to ask for the same hard work and commitment that they would have last year. I am certainly not encouraging anyone NOT to make the resolutions that were on their mind as last year drew to a close (DO IT! DO IT! DO IT!), but remember it is your resoluteness that is going to turn the resolution into the results you are looking for.
HAPPY NEW YEAR!
Fly, Joe, fly!
Today's Workout
400 m run
50 squats
25 burpees
50 arch rocks
25 sit-ups
50 squats
25 burpees
50 arch rocks
25 sit-ups
400 m run
HAVE YOU DONE YOUR BURPEES TODAY? Today's Burpees: 85 Burpees to Date: 3665 Burpees Remaining: 1395]]>Angietag:petranekfitness.com,2009:cms/index.php/33.14892009-01-01T10:41:30-08:002008-12-25T22:46:31-08:00Tim dives for the catch!
Today's Workout
"Angie"
100 pull ups, 100 push ups, 100 sit ups, 100 squats
Modification for no pull up bar: 125 push ups, 125 sit ups, 125 squats
HAVE YOU DONE YOUR BURPEES TODAY?
Today's Burpees: 84
Burpees to Date: 3570
Burpees Remaining: 14802009-01-01T10:41:30-08:00mtanwyckmichael@crossfitla.com
Tim dives for the catch!
Today's Workout
"Angie"
100 pull ups, 100 push ups, 100 sit ups, 100 squats
Modification for no pull up bar: 125 push ups, 125 sit ups, 125 squats
HAVE YOU DONE YOUR BURPEES TODAY? Today's Burpees: 84 Burpees to Date: 3570 Burpees Remaining: 1480
]]>Last Chance to Workout in 2008!tag:petranekfitness.com,2008:cms/index.php/33.14882008-12-31T10:38:32-08:002008-12-25T22:41:33-08:00Finishing a 400
Today's Workout
5 rounds: 40 walking lunges, 20 burpees
HAVE YOU DONE YOUR BURPEES TODAY?
Today's Burpees: 83
Burpees to Date: 3486
Burpees Remaining: 15642008-12-31T10:38:32-08:00mtanwyckmichael@crossfitla.com
Finishing a 400
HAVE YOU DONE YOUR BURPEES TODAY? Today's Burpees: 83 Burpees to Date: 3486 Burpees Remaining: 1564
]]>2008 - one more day!tag:petranekfitness.com,2008:cms/index.php/33.14872008-12-30T10:35:40-08:002008-12-25T22:54:41-08:00Masters at the bottom of a bottom-to-bottom
Today's Workout
400m run
100 bird pickers
400m run
80 plank ups
400m run
60 burpees
400m run
40 squats
*plank ups - starting in a plank position on your elbows, raise yourself into a plank position on your hands, one hand at a time, and back down. That counts for one.
HAVE YOU DONE YOUR BURPEES TODAY?
Today's Burpees: 82
Burpees to Date: 3403
Burpees Remaining: 16472008-12-30T10:35:40-08:00mtanwyckmichael@crossfitla.com
Masters at the bottom of a bottom-to-bottom
Today's Workout
400m run
100 bird pickers
400m run
80 plank ups
400m run
60 burpees
400m run
40 squats
*plank ups - starting in a plank position on your elbows, raise yourself into a plank position on your hands, one hand at a time, and back down. That counts for one.
HAVE YOU DONE YOUR BURPEES TODAY? Today's Burpees: 82 Burpees to Date: 3403 Burpees Remaining: 1647]]>Climb Every Mountaintag:petranekfitness.com,2008:cms/index.php/33.14862008-12-29T10:30:08-08:002008-12-25T22:53:09-08:00Here's something to miss!
Today's Workout
50-40-30-20-10
Mountain climbers (2 count)
sit ups
good mornings
HAVE YOU DONE YOUR BURPEES TODAY?
Today's Burpees: 81
Burpees to Date: 3321
Burpees Remaining: 17292008-12-29T10:30:08-08:00mtanwyckmichael@crossfitla.com
Here's something to miss!
Today's Workout
50-40-30-20-10
Mountain climbers (2 count)
sit ups good mornings
HAVE YOU DONE YOUR BURPEES TODAY? Today's Burpees: 81 Burpees to Date: 3321 Burpees Remaining: 1729]]>Nicoletag:petranekfitness.com,2008:cms/index.php/33.14852008-12-28T10:25:29-08:002008-12-25T22:30:30-08:00There really is a Nicole!
Today's Workout:
"Nicole"
AMRAP in 20 minutes
400 m run
max reps pull ups
count number of pull ups for each round
*no pull up bar? Do max reps push ups instead!*
HAVE YOU DONE YOUR BURPEES TO DAY?
Today's Burpees: 80
Burpees to Date: 3240
Burpees Remaining: 18102008-12-28T10:25:29-08:00mtanwyckmichael@crossfitla.com
There really is a Nicole!
Today's Workout:
"Nicole"
AMRAP in 20 minutes
400 m run
max reps pull ups
count number of pull ups for each round
*no pull up bar? Do max reps push ups instead!*
HAVE YOU DONE YOUR BURPEES TO DAY? Today's Burpees: 80 Burpees to Date: 3240 Burpees Remaining: 1810]]>Abdominal Snowman!tag:petranekfitness.com,2008:cms/index.php/33.14842008-12-27T10:23:27-08:002009-01-02T05:13:28-08:00Couples lateral raises!
Today's Workout
20-18-16-14-12-10-8-6-4-2
bicycles (4 count)
lateral bridges (left side)
arch rock
lateral bridges (right side)
HAVE YOU DONE YOUR BURPEES TO DAY?
Today's Burpees: 79
Burpees to Date: 3160
Burpees Remaining: 18902008-12-27T10:23:27-08:00mtanwyckmichael@crossfitla.com
Couples lateral raises!
HAVE YOU DONE YOUR BURPEES TO DAY? Today's Burpees: 79 Burpees to Date: 3160 Burpees Remaining: 1890]]>Michaeltag:petranekfitness.com,2008:cms/index.php/33.14832008-12-26T10:19:50-08:002008-12-25T22:22:51-08:00Gretchen Rocks!
Today's Workout
"Michael"
3 rounds
800 m run
50 arch rocks
50 sit ups
HAVE YOU DONE YOUR BURPEES TO DAY?
Today's Burpees: 78
Burpees to Date: 3081
Burpees Remaining: 19692008-12-26T10:19:50-08:00mtanwyckmichael@crossfitla.com
Gretchen Rocks!
Today's Workout
"Michael"
3 rounds
800 m run
50 arch rocks
50 sit ups
HAVE YOU DONE YOUR BURPEES TO DAY? Today's Burpees: 78 Burpees to Date: 3081 Burpees Remaining: 1969]]>Merry Christmas!tag:petranekfitness.com,2008:cms/index.php/33.14822008-12-25T10:13:43-08:002008-12-25T22:52:45-08:00The crew does mountain climbers
Today's Workout
The 12 Days of Christmas
1 push up
2 plank ups
3 mountain climbers
4 arch rocks
5 bicycles
6 burpees
7 jumping lunges (2 count)
8 squat jumps
9 flutter kicks (2 count)
10 good mornings
11 pull ups
1200 m run
Round 1: 1 push up
Round 2: 2 plank ups, 1 push up
Round 3: 3 mountain climbers, 2 plank ups, 1 push up
etc...through round 12
*plank ups - starting in a plank position on your elbows, raise yourself into a plank position on your hands, one hand at a time, and back down. That counts for one.
HAVE YOU DONE YOUR BURPEES TO DAY?
Today's Burpees: 77
Burpees to Date: 3003
Burpees Remaining: 20472008-12-25T10:13:43-08:00mtanwyckmichael@crossfitla.com
The crew does mountain climbers
Today's Workout
The 12 Days of Christmas
1 push up
2 plank ups
3 mountain climbers
4 arch rocks
5 bicycles
6 burpees
7 jumping lunges (2 count)
8 squat jumps
9 flutter kicks (2 count)
10 good mornings
11 pull ups
1200 m run
Round 1: 1 push up
Round 2: 2 plank ups, 1 push up
Round 3: 3 mountain climbers, 2 plank ups, 1 push up
etc...through round 12
*plank ups - starting in a plank position on your elbows, raise yourself into a plank position on your hands, one hand at a time, and back down. That counts for one.
HAVE YOU DONE YOUR BURPEES TO DAY? Today's Burpees: 77 Burpees to Date: 3003 Burpees Remaining: 2047]]>
