Petranek Fitness | CrossFit Los Angeles

POWER!

Wednesday, October 01, 2008

Monica did the Fight Gone Bad this past weekend - and for the first time, did the Class B weights! You can see the speed and intensity with which she has extended her hips. This is the type of explosive, violent movement that it takes to move a heavy object up to shoulder height efficiently (most of her power is coming from her legs, glutes and hips, NOT her arms). Way to go Monica!

Today's Workout

5 rounds
Shoulder Press - max reps w/ 50% of bodyweight
Pull Ups - max reps
Score is your total number of reps.

Give yourself 2 1/2 minutes to complete your first set plus whatever rest you need. At the 2 1/2 minute point, start the next movement max reps set. Continue this way, starting a set every 2 1/2 minutes until you have completed 5 rounds.

2 great action pics in a row... I like where we are going with this! Monica is such a stud!

Posted by Jonesy on 10/01 at 12:41 AM

Yup, that's right..., that's my little amigita! You rocked FGB! It's all about your impressive explosive extensions...AND having an amazing score keeper!

Posted by Naz on 10/01 at 12:41 AM

What a monster! Stay out of HER way.

Posted by mtanwyck on 10/01 at 05:54 AM

RAHHHHHHHHHHHHHH!!! Attack Monica, Attack!!!

Posted by BRzl on 10/01 at 06:55 AM

Damn!

Posted by Zeb on 10/01 at 07:48 AM

As I said to Monica before, I want this on a T-shirt.

On the front: Crossfit LA

On the back, Monica's pic and BRzl's quote: "Crossfit. You're f'ed either way, so it doesn't really matter."

Or maybe just, "AGGGGHH*^$$!@"

Posted by Colleen on 10/01 at 08:31 AM

Go, Monica! So great to see you at FGB. Nice job on class B!

Posted by Erica on 10/01 at 10:07 AM

Oh wow! That's a side of me you don't get to see that often.

Thanks everyone. FGB III was fun all around. Congratulations to everyone for their fundraising efforts and committment to the Fight Gone Bad. It was a great day.

Posted by monica r. on 10/01 at 10:33 AM

Awesome photo! And more importantly, awesome job, Monica!!!

Posted by Elina on 10/01 at 10:42 AM

Speed, intensity, extension...it's all good. But her snarl is world class. Get 'em, Monica.

Posted by Kevin D on 10/01 at 11:21 AM

this is a badass kickass photo! can i use that for my ichat icon?!

Posted by lani on 10/01 at 07:50 PM

Great picture Monica!! I can just see you screaming, "Bring it on!" Awesome job on FGB!

Posted by DawnHF on 10/01 at 08:43 PM

War Monica! Great picture, and congrats on FGB!

Posted by valerie on 10/01 at 11:44 PM