Archive for January, 2011

Guy Petruzzelli

CFE propels Ironman

This is one of my top 5 must reads for 2011.

CrossFit / CrossFit Endurance is not for out-of-this-world athletes.  It does help mid pack, grinders achieve results they never imagined possible in this  world.  Its training approaches are what some world class athletes have used.

After being hit by a car in June of 2010, Guy Petruzzelli, a professional triathlete in the Chicago area, made the jump to CrossFit Endurance. Petruzzelli was not only shocked by the rapid recovery he sustained but also improved performance. Petruzzelli is featured in a story on CrossFit Endurance in the February issue of Triathlete Magazine, available on newsstands now. Below Petruzzelli writes about his journey into a brand new approach to multisport fitness.

Read the entire article

Overcome the Dreadmill

Posted: January 13, 2011 by Dave Kohrell in Running
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Ice, below zero air temperature, 30 mph winds – three things that may force you inside to a treadmill (affectionately called “dreadmill”).  On those occasions you’re inside and a cross training workout of rowing, swimming, spinning isn’t in the cards, there are ways to take the “d” out of dreadmill and put the “t” back in.

Good article from Lance Armstrong’s Foundation LiveStrong that provides some ideas on Overspeed Training and a perfect way to kick through your next treadmill workout.

An ode to pull-ups would not be complete without a nod to Mr. P90x Pull-Up, Tony Horton. This video was captured by Beachbody coaches, Kristin and Pat Hain, before Tony’s Super Saturday event in Lincoln Nebraska in October of 2010. Tony cranks out 20 switch grip pull-up/chin ups (with a slight kipping swing)!

Pull-Ups – Extreme Fun

Posted: January 12, 2011 by Dave Kohrell in Crossfit, Strength Training
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These two guys demonstrate how to have fun with pull-ups.  Wow!  Some slick and impressive moves!  Also reinforces the connection:

Play + Exercise = Life Long Health.

Kipping Pull Up

Posted: January 12, 2011 by Dave Kohrell in Crossfit
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The Kipping Pull Up is a whole body move.  Pull up purists may object to it as “cheating” versus a strict pull or chin up.  It does involve a pelvic swing “Kip” up to the pull up bar and push away from the bar to continue momement.  The two, Kipping and strict, compliment each other; much like the hundreds of push up varieties.  It does take time to master, for me it’s taken several months.  It’s fun though once you do get or Kip it!

Snow Run with Heidi and Cash

Posted: January 10, 2011 by Dave Kohrell in Running
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Snow Run 2011

Snow running is a blast with furry friends along

Beautiful in between snow rounds day.  6 inches of snow were on the ground. Weather was perfect for running – 22 degrees with no breeze.  Laced on some snow spikes and headed out with my dog friends Heidi and Cash for 3 miles.  We weaved through sidewalks, streets and some open field running.  Slow going but that’s ok.


Julie snapped a shot as we returned.  Dogs thrive in cold weather and as long as their paw pads are free of ice, they’re happy!

Pull Up – Basic

Posted: January 10, 2011 by Dave Kohrell in Crossfit, Strength Training
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Like the push up, there are dozens of variations of pull ups.  In terms of body weight exercises, the push up is the “bench press” for pecs and triceps.  The pull up is the “curl, lat, back and tricep machine”.  If you haven’t done a pull up this video is a good place to start!

Pushups – Navy Seal Way!

Posted: January 10, 2011 by Dave Kohrell in Crossfit, Strength Training
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Chest do deck.  Straight down and up.  Do it right!  Push ups in their variety, shared previously, are wonderful!  Ever wonder what the strict, proper form is?  No better source than the Navy Seals!

Insightful article on the Importance of Play for Motor / Muscular learning. The better movement blog also has some in-depth explanation of the Feldenkrais Method – a wonderful resource for improving muscle coordination and movement.

The Importance of Play for Motor Learning Unproductive waste of time? I frequently make the claim on this blog that movement is best learned with an approach that incorporates an attitude of curiosity, exploration and play. Play is one of the central tools used in the Feldenkrais Method, which I think is an excellent way to train efficient movement. The purpose of this post is to define play and explain why it is central to any learning process, and discuss ways in which play can be blen … Read More

via Better Movement

War wound two – sweetness!

Posted: January 7, 2011 by Dave Kohrell in Running
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MoPac trail was a little icy today.  Picked this souvenir up at mile 5.  Was a fun run with freaky fast friends Amber, Dave, Heidi(4 paws), Joel, Megan And PJ. 

With a 20-40 MPH NW wind we used an age old and wise technique of leap frogging or driving one car 6 miles out, leaving it and returning to the group starting line.  Thanks Megan for letting Heidi share your car, she said she was sorry for the muddy paws.  :-).

The technique proved itself as the fastest freaky of us, Joel, blazed in an extra mile.  His 1/2 mile back in the wind was brutal.