A beautiful day in the neighborhood...

A solid group sets out for the warm up at the CF beginner's class 9:30am on Sat.

Wagon Wheel Poser

Chirpee, Side Hurdle

Plank

Ball Pikes, Box Jumps

1 Leg Squat

KB Sumo Pull, KB Thruster

1/2 Push Up

JM Rows, Curls

Hot Seat-Med Ball Twist

Memorial Day CF Class

What a great turnout...and everyone wore their CF suits!!
Tons of people, a blow-out circuit....ending with Tunnel of Pain in the pit! It looked kinda like this, but with more low-crawling. Excellent!

Memorial Day 2009

"Heroism is latent in every human soul - However humble or unknown, they (the veterans) have renounced what are accounted pleasures and cheerfully undertaken all the self-denials - privations, toils, dangers, sufferings, sicknesses, mutilations, life-long hurts and losses, death itself - for some great good, dimly seen but dearly held." Joshua Lawrence Chamberlain

Time...is on your side, yes it is.

"-THESE GUYS ARE FOCUSED ON THE PROCESS NOT THE OUTCOME. How many of you guys out there are ’stop-watch whores’? You put out a sub 3 minute Fran but half of your thrusters you didn’t push your head all the way through, and 10 of your butterfly pull-ups were technically over the bar but not really? These guys aren’t like that. I get to workout with dutch pretty regularly and ALL his reps count. He is focused on the execution of the rep and not really the stopwatch. OPT - same way; look at all his videos and read the ROM requirements on the blog (borderline obsessed with the process). These guys focus FIRST on doing the movement flawlessly and SECOND on the clock. If your goal is to be the stud of your garage or gym, then this might not pertain to you BUT if your goal is to compete, then this has to be your mindset." Spencer Nix (CrossFitDallas)

See a comment on this comment here...

Full reps, folks. Get the quality movement first, then start to blend the intensity. Go fast but don't hurry!

CLASS CANCELLATION AND MEMORIAL DAY SCHEDULE

As most of you know my triathlon Got the Nerve? (www.gotthenerve.org) is coming up next week and as a result we will be closed on Saturday 5/23. Monday is Memorial Day and we will be operating on a holiday schedule with two classes. Advanced class at 930am and Beginners at 1030am. As this is the unofficial start of the summer season we will be holding class at Gring’s Mill (rain or shine) on the fields adjacent to the tennis courts off of Tulpehocken Rd across from Penn State Berks. This is where Corps Fitness spent its early days so it’ll be a day to remember the good times at Grings!

Stuff it!

Bag Stuffing Party
Sunday 5/17, 2PM, CF Gym

4-corners on 'roids

Swing/Squat
Jack Webb/Squat
Burpee/Squat
Good Morning/Superman
Box Jump/8 Ct.
Pikes/Bicycle crunch

Just go 'round and 'round!

Improvise, adapt, overcome...SPELL THAT!

Hooray for CF RECRUITS, Jack D & Bryanna G., winners in the 5th Grade Spelling Bee:)

CONGRATULATIONS!

Tabata de Mayo?

Tabata Rounds:
Good Morning/Combo Crunch
Swing/8ct
KTE/Jump PU
Ball Slam/Locomotive
Side Raise/OH Punch
Toe Tap/Box Jump

PS. All KB classes this week: Swing-co de Mayo! Be ready to swing!

Nutrition Seminar Gone Good

Well the Fight Gone Bad-style workout was a success.
5 Rounds (60 sec/exercise)
Locomotives
Jump P/U
Slides
KB Swing
Crunch

And the Nutritional Seminar presented by Ann Wellock was very informative.

If you see a pancreas...

by the POD with 60 B&Ts...it's mine...put it in the lost & found box please.

Big hitter today folks.
Modified Plank
Russian Twist
Med Ball Twist
Lsit/Pike
15 B&T

ACP
Handwalk
Push Press
Front Raise/High Pull
15 Mtn Climbers

Step Up Lunge
Side Lunge
Stag Leg Squat Jump
Box Jump
15 Good Mornings

End with 200m run, air squat, l-sit...and maybe something else, I blanked out.

TOMORROW
10:30 am workout....ala CrossFit "Fight Gone Bad"...we will do "Be a Loser Gone Bad"...all competitors welcome
11:30 am NUTRITION SEMINAR!!!!

Let the challenge begin!

MAY 1...let's get it on!

Remember, MAY 3 SUNDAY:
10:30am Workout (both Teams may attend!)
11:30am Nutritional Seminar

See you on June 12. May the lighter team win!