9.28.2010
9.27.2010
Due to Popular Demand . . .
The CrossFit Love Chinup and Pullup Challenge Deadline has been extended to Sept. 29th @ 9pm EST.
Get Some.
Get Some.
9.24.2010
Love Links of the Week
FIGHT GONE BAD 5 is here. If you have never been in a real fight, this is as close as you can get without getting hit! It's time to GET SOME. Tomorrow join us and all the local Philly CrossFit's at CrossFit South Philly for their grand opening and this killer workout.
Also tomorrow is the culmination of our "Max Effort Chinup and Pullup Challenge". You can post your videos on SICFIT. And check out our sponsor for the challenge At Large Nutrition.
Considering the two events that I have to put myself through tomorrow I was planning on knocking back some Progenex Recovery. Until I read this article "Progenex no longer contains Progenex".
The next article comes from Eat, Drink, and Be. It informs us that due to our obesity rate that we have ruled out our chances of meeting the U.S.'s 2010 health goals. Come on America!
Mark Hyman, MD via The Huffington Post brings us "The Link Between Poverty, Obesity, and Diabetes". This is a pretty interesting and controversial read.
"Wylde on Health" brings us a 4 part video series on Paleo nutrition and exercise. He interviews Robb Wolf and Greg Carver of the Strength Box.
And check out CrossFit Love's New Facebook Fan Page.
Get Some.
9.20.2010
The CrossFit Love Chinup/Pullup Challenges
&
PRESENT THE CHINUP & PULLUP CHALLENGES
How To Win:
1. The female and male with the most consecutive chinups wins.
2. The female and male with the most consecutive kipping pullups wins.
2. Each winner will receive an At Large supplement package and SICFIT gear.
3. The At Large package will contain a bottle of Nitrean, high-grade fish oil and a multivitamin.
4. You can participate in both challenges or just one.
5. The five highest male/female combined totals win "getsome." t-shirts.
6. Entries must be taped and posted between Sept. 22nd and Sept. 25th by 9pm EST.
7. Videos must be posted on SICFIT.
2. The female and male with the most consecutive kipping pullups wins.
2. Each winner will receive an At Large supplement package and SICFIT gear.
3. The At Large package will contain a bottle of Nitrean, high-grade fish oil and a multivitamin.
4. You can participate in both challenges or just one.
5. The five highest male/female combined totals win "getsome." t-shirts.
6. Entries must be taped and posted between Sept. 22nd and Sept. 25th by 9pm EST.
7. Videos must be posted on SICFIT.
Chinup Challenge Standards:
1. Each chinup movement begins with the arms extended above the head, gripping a fixed bar with a supinated grip (palms facing the exerciser).
2. The body is pulled up until the chin completely clears over the bar .
3. The body is then lowered until the arms are fully extended.
4. Hands may not leave the bar at anytime.
5. Your feet may not touch the ground at anytime.
6. Kipping is not allowed - anything resembling a kip will be a NO count. (Use your lats folks.)
7. The female and male overall chinup winner will be the one who completes the most reps.
2. The body is pulled up until the chin completely clears over the bar .
3. The body is then lowered until the arms are fully extended.
4. Hands may not leave the bar at anytime.
5. Your feet may not touch the ground at anytime.
6. Kipping is not allowed - anything resembling a kip will be a NO count. (Use your lats folks.)
7. The female and male overall chinup winner will be the one who completes the most reps.
8. Below is an picture example of a chinup:
Kipping Pullup Challenge:
Crossfitters LOVE kipping.
The exercise has become a staple for all CrossFit training.
Check out a video of Greg Glassman talking about kipping pullups:
Kipping Pullup Standards:
1. Each kipping pullup movement begins with the arms fully extended above the head, gripping a fixed bar with a pronated grip (palms facing away from the exerciser).
2. Use the momentum of a slight swing preceding each pull, the swing is converted into an upward roll of the hips, translating the swing energy into an upward pulling movement.
3. The body is pulled up until the chin completely clears over the bar.
4. Hands may leave not the bar at anytime.
5. Feet may not touch the ground.
6. The use of bands or jumping will discount the reps.
7. Butterfly kipping is allowed, however you must have your chin clear over the bar.
8. The female and male overall pullup winner will be the one who completes the most reps.
2. Use the momentum of a slight swing preceding each pull, the swing is converted into an upward roll of the hips, translating the swing energy into an upward pulling movement.
3. The body is pulled up until the chin completely clears over the bar.
4. Hands may leave not the bar at anytime.
5. Feet may not touch the ground.
6. The use of bands or jumping will discount the reps.
7. Butterfly kipping is allowed, however you must have your chin clear over the bar.
8. The female and male overall pullup winner will be the one who completes the most reps.
9.17.2010
Love Links of the Week
Let's start out with a little self promo. Hey, it is my blog! Click here to read "Today is the 1st day of the rest of your life!" And you can now find my newest links on Alltop.com. A great site for all your top news.@HavardBiz always provides us with great weekly business tools. This week's top choices are "Six Ways to Supercharge Your Productivity" and "Entrepreneurship as Disease".
Balanced Bites brings us a great article entitled "We've been feed a pyramid of processed food bricks." It preaches to us about EATING REAL FOOD!
Click here to check out Robb Wolf as he unveils his new website and book in the same week.
Web Smith brings us "The To Do's of Social Media for Business" on his blog. And he also drop on us the first part of the Erwan Le Corre's interview series. Erwan talks childhood and how his father influenced his current strives for elite health and fitness. Watch it below and Enjoy:
9.14.2010
Today is 1st Day of the Rest of your Life!
I know the title is cliche' but I truly mean it. Today I turn the big 3 - 0. It was a bit surreal to type. However the purpose of this article is not to get a bunch of Happy Birthday wishes. Today just sparked me to fill you in on some things. I want everyone to know that they have untapped potential inside them. Untapped potential that can provide with them with the life they dream of. That potential can separate you from the other 95% of the world. One thing I have learned in my short time on this earth is that talent is very overrated. You can wake up with all the potential in the world but if you do not get after it day in and day out nothing will ever come of you. Now I look back on my life and I regret nothing because it forged who I am today. I have not always made the best decisions but who has. Well I pledge to my loved ones, colleagues, clients, etc that from now on they will get the best Joe day in and day out.
Look around you. The people you spend your time with friends, family, co-workers, etc. Most of them probably do fine, enough to not get fired, maybe even enough to get promoted. Well let me fill you in on something. Great performance is in YOUR HANDS. You have to wake up everyday and bring it.
I am not going to get into why everyone does not do it. Everyone has his or her own reasons and different circumstances. However we all have the ability to give a 100% each and every day. You do not have to be the smartest, most athletic, best looking; you just have to care about people. Have passion for what you do. If you actually care about what you are doing and it shows, success will come.
Now I have been down the road that causes internal and external pain to others. It is not who I was raised to be. I made a promise to myself awhile back that I will never go down those roads again. Each and everyday I will attack life and my goals. I will attain all my goals. Each of us has it in us no matter your background. No excuses, work hard, and do not stop till you get what you want. No one is stopping you but YOU. Join me on the road to being the best we can be.
Look around you. The people you spend your time with friends, family, co-workers, etc. Most of them probably do fine, enough to not get fired, maybe even enough to get promoted. Well let me fill you in on something. Great performance is in YOUR HANDS. You have to wake up everyday and bring it.
I am not going to get into why everyone does not do it. Everyone has his or her own reasons and different circumstances. However we all have the ability to give a 100% each and every day. You do not have to be the smartest, most athletic, best looking; you just have to care about people. Have passion for what you do. If you actually care about what you are doing and it shows, success will come.
Now I have been down the road that causes internal and external pain to others. It is not who I was raised to be. I made a promise to myself awhile back that I will never go down those roads again. Each and everyday I will attack life and my goals. I will attain all my goals. Each of us has it in us no matter your background. No excuses, work hard, and do not stop till you get what you want. No one is stopping you but YOU. Join me on the road to being the best we can be.
"Deep within humans dwell those slumbering powers;
powers that would astonish them,
that they never dreamed of possessing;
forces that would revolutionize their lives if aroused
and put into action."
~ Orison Marden
Get Some.
powers that would astonish them,
that they never dreamed of possessing;
forces that would revolutionize their lives if aroused
and put into action."
~ Orison Marden
9.13.2010
AND THE WINNERS OF THE "33" BURPEE CHALLENGE ARE . . . .
Matt Streenz of CrossFit TBC with a time of :51 seconds
Check out his video:
Visit sicfit.com for more Videos
Matt, way to GET SOME.
The ladies winning time comes from
Ashley Denton of CrossFit Durham.
She finished in a time of 1:05! That is no joke folks!!
Check it:
Visit sicfit.com for more Videos
Both winners receive a Gymboss timer, CrossFit Love Tee, & SICFIT Gear!
Make sure you check out GYMBOSS & SICFIT!
Big thanks to Mark from Gymboss & Web from SICFIT for
helping me throw down this challenge.
I also really want to thank everyone who participated in the challenge. CrossFit Love will be putting on challenges through out the year on about a bi-weekly basis. I truly believe it is a great way for us to build a stronger and tighter community. We can join together to make this great.
If you have any interest in sponsoring one of our next challenges please contact me. If you think you have any great ideas on a challenge also contact me. I would love to brainstorm with all of you. This is what CrossFit Love is all about.
Enjoy your t-shirts.
GET SOME.
Here are a few the awesome videos (some crazy) I received. Enjoy.
And do not forget to hit me up on Twitter @JoePetrusky.
ONE ARM BURPEES!
Visit sicfit.com for more Videos
JARRET AKA THE CRAZY SWIMMER
Visit sicfit.com for more Videos
TOMMY WILLIAMS FIREFIGHTER
Visit sicfit.com for more Videos
CROSSFIT KIDS
Visit sicfit.com for more Videos
DARREN & KELLEN BURNS
FATHER & SON
Visit sicfit.com for more Videos
Get Some.
9.08.2010
9.07.2010
9.05.2010
GYMBOSS & SICFIT
PRESENT THE
"33" Burpee Challenge
Here are the rules:
You have a 90 secs to complete "33" real deal burpees.
They should look like this:
PRESENT THE
"33" Burpee ChallengeIf your still reading, I bet I had you at burpee. I know it.
We all have a LOVE/HATE relationship with the world's highest heart pounding body weight exercise. Well it is time for CFL to test your intensity!!!
CAN YOU DO "33" BURPEES IN 1:30??? CAN YOU??We all have a LOVE/HATE relationship with the world's highest heart pounding body weight exercise. Well it is time for CFL to test your intensity!!!
Here are the rules:
You have a 90 secs to complete "33" real deal burpees.
They should look like this:
How to Win:1. Anyone who captures their "33" burpees on video tape will receive a CrossFit Love "Get Some" T-Shirt or Tank Top courtesy of CFL.
2. Top Overall Female Time Wins a GYMBOSS, SICFIT Gear & CFL T-Shirt
3. Top Overall Male Time Wins a GYMBOSS, SICFIT Gear & CFL T-Shirt.
4. Click Here to submit your video entries on SICFIT
5. Deadline is 9.12.10 @ 9 p.m. EST.
I hate to over complicate things, it really is that easy.
Do "33" Burpees in 90 secs, video tape it, and you win.
Follow the conversation all week on Twitter via hashtag #33Burpees.
Tell your CrossFit Friends!
REMEMBER TO CHECK OUT GYMBOSS.COM!!!
Get Some.
9.03.2010
CFL 9.03.2010 W.O.D.
Torture DevicesMax Effort Sumo Deadlift
DB Bulgarian Split Squats 3 x 8 - 12
100 Meter Sprint/Row
15 Box Jumps
7 Rounds
Get Some.
DB Bulgarian Split Squats 3 x 8 - 12
100 Meter Sprint/Row
15 Box Jumps
7 Rounds
Get Some.
9.02.2010
CFL Links of the Week
Check out my man @MWhities and his blog One-Arm Strength. He is making some serious changes in his life and proves that anyone can stay strong.Web Smith of @SICFITdotcom and The CrossFit Chronicles tell us "Why CrossFit Needs Zach Even Esh to Stay." And with a little help from our comments Zach is maintaining his CrossFit affiliation. Also check @ZEvenEsh's Twitter and blog for three solid posts from the week.
@RobbWolf does an interview with T-Nation. Is the Paleo Diet blowing up or what?
Read "Is Google taking on Facebook"?
Should I open a Facebook Fan Page?
No, I am asking. . . should I?
My client @StephenGill is a successful online media entrepreneur. Each day he shares great links on social media success and more.
And lastly make sure you check out this SICFIT Production: THE MOVNAT TEASER featuring @ErwanLeCorre.
If you have any links you would like to share post them in the comment section or tweet them over to me @JoePetrusky.
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9.01.2010
CFL 9.01.10 W.O.D.
13-12-11-10-9-8-7-6-5-4-3-2-1KB Swings
Burpees
5:00 Rest
20 GHD Situps
20 Back Extensions
1:00 Rest
3 Rounds
Get Some.
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