Wednesday Form: Hammies

3 muscles of the Hamstrings -- connecting from hip to knee. Responsible for hip extension and knee flexion.

Also responsible for back pain? Most people believe that tight hamstrings cause low back pain. Tight muscles pull disproportionately on the hips, reducing lumbar curve causing pressure and tightness in the back....makes sense.

But others believe that tight hamstrings are caused by a weak back. A weak back causes a compensatory shift of load to the hamstrings, hence the hamstrings become shortened and tight (outcome).



In either scenario, the concepts are imbalance and inflexibility. Stay loose and balanced. Hamstrings are a front-back-balance muscle group...they will be overpowered by hip flexors and abs if we work the front side too hard and ignore the backside.
See the CrossFit hamstring assessment here...short, sweet, and to the point.

Tuesday Attitude: This is only a test.

"Do every day or two something for no other reason than you would rather not do it, so that when the hour of dire need draws nigh, it may find you not unnerved and untrained to stand the test." -William James (father of modern psychology)

Last Attitude before Hero Week.



PS. 5:30 BW: Lordie, lordie...BW Sportie!

Are there enough gigabytes...

on this blog to post exactly how that workout went??? Doubtful, so let's just summarize.
Box JJ, ACP, Med Twist
Lunge, Dynamic V,
Lunge Press, Neg Chin Ups, Bicycle Crunch
Beck's Burpee, Jack Webbs, Plank Knee
(Transitions: Low crawl, Star Jump, Parkour Bear Crawl, High Knee....lots of Transitions)


BTW, this pic isn't of the quality that you're used to expecting (?)...but check out Capt. Awesome! That IS awesome...resting or helping CK keep an eye on things?!!:)

Monday "Did you know...?" Exercise doesn't matter.

“All movement is not progress, just as all motion is not forward.”
What? But this is Corps FITNESS. Of course, exercise matters for maintaining good muscle tone, bone density, and heart health. Exercise is good for our sense of accomplishment and goal-achievement, working out satisfies our social need to be part of a group, learning and mastering new exercises is good for our brain...and sometimes it’s a relief just to go to the gym and go ape-sh&t for an hour. Sure, exercise in many ways matters.

But, it does not matter in weight loss and weight management. Really, at all. Why? Because people exercise because they can’t manage their eating (I workout to eat all I want). Or people use eating as a reward for a hard day’s workout (Ok, I ran 6 miles, I deserve dessert!). Much research points to exercise not mattering. And exercise actually leads to an “even steven” position; in many cases, it leads to weight gain. For more on this “compensation” idea, read here.

The battle for our body...the composition we want, the look we want, the weight we want isn’t won in the 1-2 hours/day we workout. It’s won ALL the other hours of the day – the 22-23 hours we’re NOT working out. Sure, work out and stay moving...but stay intensely disciplined the rest of the day...Remember (yes, a New Year’s Resolution is a-comin’)...we can have excuses or results, not both.

“Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.” –Alfred Montapert

Sunday CF-ing...

Well, another year and "Ba Gua Steve's 12 Days of Christmas Workout" satisfies all! Sorry for the short notice....let's try to re-run it in January so everyone can join in the fun.

At'll fetch ya 'round!

Constant Motion Day (30/45 sec)
KB Leg Raise, Alligator PU, 1-leg DL, Lunge Press, Divebomber, Bbar Crunch, Squat Front Raise, Hip Ext, ACS, Chirpee, Pistol
(Steps in the middle)

What a pretty holiday tree...upon closer inspection...oh, it's the 12 Days Workout (don't click on it if you want to be surprised).

Tomorrow, 12/20, 9AM Sunday Special: 12 Days Workout.



What is Hero Week (for the new folks)? Hero Week started only last year when some CFers got the idea to stack some of the challenging CrossFit Hero workouts back-to-back the week between Christmas and New Year. Why?
1) To honor the heroes
2) To put our conditioning to the test
3) To ring in the New Year in style (totally "resolactive")
4) To get together and hang out!

This year includes 8 Workouts from Dec. 26-Jan. 2. Hero Week doesn't disrupt normal Corps Fitness class schedule. In fact, nothing changes...unless you are trying to complete all 8...then you'll be extra sore and have blisters.

In order to complete all 8, you only have to make a few special trips outside of your regular class routine...but that's life. So come on out and join in the fun. Look at the schedule and try to make as many workouts as you can!

Post to comments...are you planning on getting all 8?

Put your right foot in...

Take your left foot out...Unilateral KB Day.
TGU, Mirror Swing, Windmill, Snatch (R/L)
BW: Med Slides, OHS, Side Hurdle, Jump P/U

Holiday Schedule:

Thursday Dec. 24: 9AM Combined Class (all other classes canceled)

Friday Dec. 25: Closed



Click here for Hero Week Schedule!