Petranek Fitness - Main page of Petranek Fitness

Weighted Muscle Up?

2008-09-05T06:45:00-08:00

If you thought weighted pull ups were hard, try a weighted muscle up! Below, Zeb shows some pretty incredible form while holding a 50 pound dumbbell between his legs. That is for sure a record - at least here in Los Angeles - nice job, Zeb! Can anyone top it?

Today's Workout

"Fight Gone Long"

Another variation of the Fight Gone Bad...
Spend 90 seconds at each station, making each round last 7 1/2 minutes.
Take a 90 second rest between rounds.
Complete two rounds for a total workout time of 16 1/2 minutes. Good luck!

Stations - wall ball, sumo-deadlift high pull, box jump, push press, row

Come Hell or High Water

2008-09-04T06:55:00-08:00

Does the picture below look normal to you? I didn't say familiar, because if you're a PF student, the picture of this guy, wearing a plastic boot on one foot and rowing with the other should be familiar... and the answer would be yes. However, normal? Hell no! Who do you know in their right mind that after sustaining a broken foot and having to wear a soft cast for six weeks, shows up to the gym with the same consistency, enthusiasm, and drive as he did before? That is definitely NOT normal. And it is also not ordinary... I call it EXTRA-ORDINARY! That's Mike H. - simply extraordinary!

Today's Workout

3 Rounds for time:
800m Run
30 Good Mornings - 45 pound bar
30 Knees to Elbows

Got Enough Left to Smile

2008-09-03T06:45:00-08:00

Sometimes at the finish of a workout, the only thing you can do is to lie there and smile. Bill just finished a particularly tough combo - push press and front squats, and looks a bit like he got in a fight with the chalk bucket.

On another note, welcome back Adam - it's been awhile since we've seen you and it's great to have you back in the mix!

Today's Workout
Clean & Jerk 3-3-3-2-2-1-1-1

BACK to work, Tuesday

2008-09-02T06:45:00-08:00

Hope you all enjoyed a great Labor Day weekend. I spent the day yesterday in Indiana on a little lake, waterskiing, tubing, swimming, and enjoying the last day of summer. And though it was my "rest" day, I'm totally worn out! How did you spend your last official summer weekend? Was it a training day, rest day or rest day that turned into a training day?

Jane's back.

Today's Workout
Run 7k
- every 4th minute do a 1 minute "pick up", bringing your speed up a notch for 60 seconds

Happy Labor Day

2008-09-01T06:45:00-08:00

It's the last official day of summer. Go out and have fun! Play! Go for a run, skate, or bike ride. Enjoy a day of rest. Enjoy your friends and/or family. And keep in your thoughts and prayers all the residents of New Orleans and residents of the Gulf Coast that are affected by Hurricane Gustav.

Fridays are FIGHT GONE BAD

2008-08-29T06:45:00-08:00

Every Friday from now until September 19th, all of our workouts at the gym will be some version of the Fight Gone Bad. We do this to give everyone ample opportunity to practice for the main event - Septermber 27th! Remember that the event itself is NOT about how well you do... it's about participation. To reach our goal of 100 participants, we need EVERYONE to register. So far we're at 31 (oops - we're actually at 52 - more than half way there!!)... get on board now by REGISTERING HERE (don't forget to join our team!)

Dr. John practicing the push press

Today's Workout

FGB in REVERSE

Today is Fight Gone Bad... same as usual - 3, 5 minute rounds with a 1 minute break between each. During each round, complete 1 minute for max reps of each movement listed below. The order is the reverse of the normal FGB order.
Wall Ball
Row
Push Press
Box Jump
Sumo Deadlift High Pull

Videos of Workouts

2008-08-28T05:55:01-08:00

Don't know if everyone knows it or not, but we're regularly adding content to our Video Blog. It usually consists of workouts that Chris, our "official" CrossFit video editor, skillfully puts together into a video. The one below is a video of Aaron, Alex, Mike, Matt, Alex B, and Mike G. doing "Nasty Girls" - a notoriously difficult CrossFit workout and infamous CF video featuring Nicole, Annie & Eva (watch the original one here).

Today's Workout
4 rounds for time of:
Run 600m
60 Sit-ups
45 Arch Rocks

The Power is All in the Legs

2008-08-27T06:45:00-08:00

Issac's demonstrating the perfect position at the top of a Sumo Deadlift High Pull. Elbows above the bar, bar just below the chin, and full extension of the ankles, knees and hips (you can't see this, but trust me, he's got it down!) This movement, when done correctly, utilizes the legs for power, core for midline stabilization and transference of power, and arms to hold onto the bar and complete the power transfer from the legs as the bar rises up under the chin. If your arms are bent at any time, before your ankles, knees and hips are fully extended, you are breaking this chain, and your efficiency, thus power and work output, will be compromised.

Today's Workout
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep sets for time of:
Push Press
Front Squats
- men-115#; women-70#

FGB Training

2008-08-26T06:45:00-08:00

Fight Gone Bad - it's the name of a CrossFit workout that strikes fear in all of us... it also marks this time of year. For the past 3 years, CrossFit affiliates worldwide, have done a Fight Gone Bad fundraiser for the Prostate Cancer Foundation. Last year, we raised over $250,000, which was matched by Safeway - and this year the goal is over $500,000. The event is on September 27th, and to enter, you need to have raised $150. You also need to get registered - HERE. (when you click the link and register, make sure, if you are a PF student, that you join OUR team.) Our goal at Petranek Fitness is to raise $50,000 and to have 100 participants. Join us!

Shirley push pressing in a FGB training workout.

Today's Workout
For time:
Row 1,000m
21 Good Mornings
Run 400m
21 Push Press
Row 500m
21 Squat Cleans
Run 800m
21 Overhead Squats
- weight - men-95 pound barbell, women-65 pounds

Hooverball Tourney

2008-08-25T06:45:00-08:00

We spent a few hours at the beach on Saturday morning playing Hooverball. While it's not a typical CrossFit workout, it's a game that requires balance, agility, coordination, speed, power, and stamina. On top of that, it's a whole lot of fun. If you don't remember the last time you went out for a workout, and literally just had fun (not our typical CrossFit "fun"), try it sometime... you're missing out! If you missed it this year, don't worry, we'll be doing it again.

Rodney giving a big serve.

Today's Workout
"Chelsea"
With a continuously running clock, complete:
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes
- your score is the number of completed rounds within the alloted time.
- If you fall off the pace, see how many more rounds you can complete up to 30 minutes.
- If you've finished 30 previously, try Chelsea +1, +2 or +3, adding that number of reps to each movement.