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Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home: A 9-Week Program--Fewer Injuries, Better Results [Kindle Edition]

Andy Petranek , Roy Wallack
4.5 out of 5 stars  See all reviews (13 customer reviews)

Print List Price: $22.99
Kindle Price: $9.78
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Sold by: Macmillan

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Book Description

Challenging High-Intensity Workouts That Make You Incredibly Strong and Fast

Had it with the relentless pace, fatigue and sore muscles of Body Beast and P90X? Tired of driving to the gym every day or paying a trainer? Or do you want a break from your tedious workout routine?

Dive into Fire Your Gym and you will find a challenging, exciting, time-saving, fun and smart program that delivers striking gains in muscle size and strength, running speed and endurance, fat loss and all-round peak fitness—developed by two top authorities in the fitness world. Best of all, it leaves you with a simple, highly motivating workout system that’ll keep you super-fit for life—right from your own home.

Andy Petranek, founder of one of the world’s most successful CrossFit gyms, and Los Angeles Times fitness columnist Roy M. Wallack have created a unique, science-based program that blends high-intensity strength training, intervals and low-intensity recovery cardio. Brutally effective without beating you up, it is simply the best way to get the best results.



Editorial Reviews

Review

"Every runner needs this book! Fire Your Gym! is a must-read for any athlete looking to boost his endurance and take his fitness to the next level." 

-Dean Karnazes, renowned endurance athlete and New York Times bestselling author of Ultramarathon Man

"This book makes the transition between CrossFit, other workouts, or not working out at all, into the best workout routine anywhere."

-John Hackleman, legendary coach of MMA superstar Chuck "The Iceman" Liddell

"[Andy and Roy's] Fire Your Gym! program makes the best of CrossFit accessible to anyone who wants great fitness, great health and a great life."

-Annie Sakamoto, co-owner of CrossFit Santa Cruz Central who finished 9th in the World in the 2011 CrossFit Games

From the Author

For Fire Your Gym, we wanted to put together a program that would get you fitter and faster than you'd ever been, but would be sustainable for a lifetime -- not like these other programs that burn you out after 90 days. So we borrowed the training philosophy used by the world's greatest athletes, which is remarkably simple but largely unknown to the general public:  GO HARD -- THEN GO EASY.  
Hard/easy means that you hammer it hard with high-intensity strength workouts and sprints, then let your body adapt and get stronger and faster the next 48 hours with low-heart rate recovery cardio, which also has the advantage of training your body to get faster and burn fat.  The easy day must be easy enough to keep you out of  a dangerous training zone called "The Black Hole," is also a great mental relief; consider it a reward for the hard days.  
That's the program in a nutshell, three things that have never been combined before:  High-intensity strength + sprint + long, slow endurance (LSD).
 Sequenced correctly, there's  never two hard days in a row, so you stay fresh mentally and physically. And to keep you motivated, we structured it into a 9-week "challenge," complete with a Week 5 "Mid-Term" and the "Final Exam" on Week 9.  We can virtually guarantee that you'll set new P.R.s in every strength category as well as 5K and 10k runs, because we've actually put the program to the test, publicly.  In July, we assembled a group of 14 people who were willing to give the program a try and created a blog for them to post how they were doing.  Check out their amazing successes for yourself: fireyourgymbook.com
 
-- Andy and Roy

Product Details

  • File Size: 16078 KB
  • Print Length: 192 pages
  • Publisher: Page Street Publishing; 1 edition (July 30, 2013)
  • Sold by: Macmillan
  • Language: English
  • ASIN: B00AW75UGU
  • Text-to-Speech: Enabled
  • X-Ray:
  • Lending: Not Enabled
  • Amazon Best Sellers Rank: #208,763 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
  •  Would you like to give feedback on images?.


Customer Reviews

Most Helpful Customer Reviews
12 of 12 people found the following review helpful
5.0 out of 5 stars CrossFit for the rest of us August 2, 2013
Format:Paperback|Verified Purchase
Several years ago, I was a member of CrossFit and only lasted 11 sessions (two months). I really felt that the exercises were geared toward the elite and felt no community as everyone says there is. In this book, Andy also points out that CrossFit really seems to cater to this group as well, hence the book. I really liked this book as he creates CrossFit-like workouts that are challenging without burning you out. They consist of both intense days and recovery days. I will mix this book with other DVD's that I own and so far I have really enjoyed incorporating his plan into my workout, even though I must still scale down some of the exercises (I am in my late fifties). If you are looking to incorporate CrossFit into your workout in a manageable way and without paying the high monthly membership fees, I strongly recommend this book. Easy to follow workout plan in text and pictures and each exercise is explained in detail. I am really glad this book came along!
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8 of 8 people found the following review helpful
5.0 out of 5 stars Bridges the Fitness Chasm August 18, 2013
By REH
Format:Kindle Edition|Verified Purchase
There's an odd chasm in the fitness world between strength and cardio advocates--beefy slabs of meat versus scrawny weenies. This book bridges it nicely and shows how wrong each end of the spectrum is, while at the same time spelling out a compelling nine-week program that can easily morph into a lifelong fitness regimen. The regimen entails high-intensity workouts and mellow recovery days that incorporate the best of two movements: CrossFit and barefoot running. It's easy to tweak the program to suit your own needs (like maybe you're not a runner). Most of all, it's fun. Fun to test yourself, fun to see where you end up after nine weeks. It's not easy in any way, including technique. Fire Your Gym! would make a great multimedia book, because video would be a huge help to those of us not born in a gym. But the illustrations and instructions are pretty good. Overall, a very practical, though intense, approach to fitness for athletes of any age or fitness level.
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18 of 24 people found the following review helpful
3.0 out of 5 stars Bad Title...keep your gym or else build your own August 24, 2013
Format:Paperback
I was really interested in this books since it kind of sounded like something I was trying to do but was having problems putting a plan together. This book really does bridge the gap between the pure strength and pure endurance worlds. It's really hard to find anything out there that brings together high-intensity interval training along with speed and endurance training.

The book itself is pretty well written and gets to the point right away. I really hate it when fitness and diet books authors go on and on trying to sell you on their product or philosophy in the first couple of chapters if not the entire book. If you bought the book, then you have probably bought into whatever it is they are selling. Stop beating me on the head! Thankfully, there is none of that here. The authors quickly present the program and then devote the remainder of the book on proper technique whether it's lifting or running. There's a lot of good detail here without being overwhelming.

So why just three stars? This book is not really what I expected based on the title. "Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home"...it sort of sounds like bodyweight-centric exercises that require minimal equipment (a la Insanity or P90x). WRONG. I present for your consideration the equipment note from page 17:

"You'll need a barbell (and weight plates), dumbbells (preferably the type with adjustable weight), squat rack, kettlebell, jump box and a pull-up bar for this programs's exercises. The squat rack and box are optional if you can easily pick up a heavy barbell from the floor...."

I kind of tuned out at this point. A squat rack? Really??
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1 of 1 people found the following review helpful
5.0 out of 5 stars Ideal training for "most" of us July 23, 2014
Format:Kindle Edition|Verified Purchase
Andy Petranek and Roy Wallack have shown a complete understanding of how "most" of us should train in the book Fire Your Gym. I would advise any adult, with adult responsibilities , to follow this training plan, if you train for no other reason than just to train.

I started CrossFit dot com workouts in 2007. There were no CrossFit gyms in my area (Chicago). I read every article written by Greg Glassman and I slowly outfitted my basement with all the essentials to do CrossFit. I noticed the dot com workouts were changing in 2008 and stopped following them. I have bounce around since then looking for the perfect program for me. I believe I found it, and Andy and Roy describe it.

Andy's template of a day of lifting and an ultra-short metcon, another day of 7-12min metcon, a day of sprints and finally a longer 15-20min metcon circuit, mixed with a few active recovery (20-40min HR zone 1-2), plus a day off is the perfect template for the most of adults, with adult responsibilities.

Andy also addresses the "rest of the day" that is as important as the training to see physical improvement.

Lastly, the explainations given in this book will allow me (and you too) to continue this template of training after completing the 9 weeks of training laid out in this book.

This book, not CrossFit dot com, or Gym Jones, or anywhere else, is where I would recommend most of us start.

PS. I don't know Andy or Roy. I have never trained at CrossFit LA. Training is a hobby and nothing else. I just think Andy hit it out of the park with this book.
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Most Recent Customer Reviews
2.0 out of 5 stars misleading title
great content, but if you plan to use this book, make sure you have invested in a home gym first. squat rack, plates, bar. then fire your gym.
Published 7 months ago by Jeff
5.0 out of 5 stars I love this book!
I absolutely love this book. It is simple, doable, well written, well illustrated, and it gets me motivated to workout. Read more
Published 7 months ago by Ken Gleason
4.0 out of 5 stars Simple & To The Point
Solid way to kickoff getting back into shape. You will want a bit of a training history / background before jumping in.
Published 9 months ago by Kai Opalka
5.0 out of 5 stars DO this book!!!
Having been a traditional gym person for the last 35 years using this book was a tremendous change for me. Read more
Published 11 months ago by Tami
5.0 out of 5 stars Great book
Great book - currently reading it. I am recovering from a herniated disc at L5/S1 and plan to use modified versions of the enclosed workouts to get back up to speed. Read more
Published 12 months ago by CJ
5.0 out of 5 stars Great Exercise program for all
No matter your age, you can develop your own workout following the exercises and suggestions in this excellent book. The pictures show you exactly how to perform the exercises. Read more
Published 12 months ago by Doris Gazda
5.0 out of 5 stars Very Good Book
Well worth the purchase. This book provides the reader with a functional and effective program. This is a no nonsense and professional program which suits a person who is serious... Read more
Published 12 months ago by Paul Smith
5.0 out of 5 stars Andy Petranek - learn from a master!
I have been lucky enough to have known Andy Petranek for almost seven years. I met him as he was growing one of the first CrossFit boxes in the country and was a student at... Read more
Published 13 months ago by Jenmom
5.0 out of 5 stars Andy is the man
I have known andy for years. His genuine desire to help people improve is evident in all he does. He is the most solid human and trainer I have ever met. Read more
Published 13 months ago by Michael
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