Corps Fitness & CrossFit Berks - Redefining your fitness limits!

New Corps Fitness Site Launches - UPDATE YOUR RSS FEED

2010-11-17T03:00:00.001-05:00

The newly redesigned Corps Fitness website is now live!

Please visit the site now to update your RSS feed OR to subscribe via email and get updates delivered straight to your inbox. Beginning Wednesday, November 17th ALL updates will be posted to the new Corps Fitness website. Please take just a moment to visit the new site and update your subscription preferences.
Option 1 - RSS FEED SUBSCRIPTION - If you are using a feed reader such as Google Reader, please visit the “Subscribe” section located in the navigation bar on the right side of the homepage and click on the orange RSS icon.
Option 2 - EMAIL SUBSCRIPTION - Have updates delivered to your inbox via email subscription by visiting the “Subscribe” section located in the navigation bar on the right side of the homepage and enter your email address.

Besides our new look, you'll notice we've consolidated our website and Blog into one powerful source for staying connected to the Corps Fitness community. Having our blog updates post right to the homepage will ensure you will not miss a single event, triumph, challenge, or breaking news story. All content found on our previous website is still accessible via our newly streamlined top navigation. Looking for a past Blog update/post? Just visit our convenient new Searchable Archives menu. So...what are you waiting for? Visit us now to get connected, join the conversation, and become part of the growing Corps Fitness community.

Nov 14 Sunday Skills

2010-11-10T06:29:00.002-05:00

Why?
1) Practice exercises like Double Unders so you can keep the HR up during workouts.
2) Don't know the difference between an 8 Ct. Bodybuilder and Hello Dolly?
3) Refine Swing, Push Press, Pull Ups or any other exercise that you feel needs work.
4) Or just come for the workout (CF Basics WOD)

Doom...made it to 12 mins!

2010-11-09T20:31:00.002-05:00

Agility Work: Tire Jumps, Ladder, Cone Hop, Short Slides
Conditioning: Tunnel Rows, Back Ext, Dips, Squat FrRaise, Contralateral Push Up, Sit Up, B&T

Tuesday Attitude: 2 wrongs make a right?

2010-11-09T05:21:00.002-05:00

"A man's errors are his portals of discovery." -James Joyce

Sunday Skills Session 9-10:30am, Nov. 14.

Again...6 on a side.

2010-11-08T20:29:00.002-05:00

DB Swing/Tri Ext, Walkabout, Tuck Jump, Upright Row, Thruster, ModPlank
Leg Raise, LungePress, HackSquat, Divebomber, StepOver, Hello Dolly
(Transition: BC, Sprint, Alt SideStep)
Awesome Ups!
Warm Up: 10-20-30-40-50 Pyramid (PU, Lying JJ, B&T, Bicycle Cr., JJ)

Monday "Did you know...?" No offense...

2010-11-07T14:44:00.005-05:00

"Your form sucks." Read this blurb from CrossFit Journal

Are you better than yesterday? Avoid injury, add intensity to your workouts, get results...hone your form.

Nov. 14 Sunday SKILLS Special 9-10:30AM.
1) Show up to get instruction, feedback, or important practice time on any exercise.
2) Think your form doesn't suck? Then come out and test yourself against the CF Basics WOD.
3) Open to all CFers...everyone encouraged to attend. Basic Training Beginners to Advanced.
4) This is not formal class structure (stop by anytime). Coffee and snacks.

**The intensity, load, fatigue and speed of CF class does not lend itself to learning or just figuring out how to perform some of these complex exercises. Group exercise implies group accountability. The more exercises you all know how to perform and can perform, the more we can do in class.**

Up in the morning...

2010-11-06T20:42:00.001-04:00

with the risin' sun...gonna run, run, run...and burpee, lunge, low crawl, sandbag heave, and do mental challenges...until the day is done. Well done, CFers. Pics here.

Call-To-Action II

2010-11-06T04:14:00.001-04:00

Good luck to everyone doing the C2A today at Blue Marsh.
Gym closed today.

Tomorrow Sunday Special Workout: 9am

1 minute majors

2010-11-04T19:19:00.002-04:00

J Ala-gheo hittin' the top of the OH Swing...nice!

1) JJ/Thrust, Handwalk; BC Drill
2)Toe Tap, WallBall; OH Swings
3) B&T Box Jump, Plank Knee; Pike/Lsit
4) Renegade Rows, DB V/Fly; Side BC

(Baseball warm-up)

Thursday Updates: Group Fitness

2010-11-04T05:24:00.004-04:00

1) 2 days until "Call-to-Action II" Sat. Nov. 6, 8am, Blue Marsh. Bring your A-game!

2) Sat. Nov. 6 CF Classes Canceled, Gym Closed!

3) Sun. Nov. 7, 9AM: Sunday Special Workout (if you missed your CF fix on Sat. c'mon out for a workout).

4) NEW CF site launched. http://www.corpsfitness.net/

5) Reflections on Group Fitness: The banter (and frustration) in the comments to Monday's post had me thinking about group fitness. The best, most important, and often hardest part to get about CF is the power of the group, and the meaning of CK's "military-style group fitness."

I'm reading this fine book by Sebastian Junger, War, in which he chronicles time in Afghanistan. At one point, he marvels at the importance of attention to detail and policing of others in order, well, to stay alive. Not to condescend to suggest that CF parallels combat at all. Here are his observations:

"And because combat can hinge on the most absurd details, there was virtually nothing in a soldier's daily routine that fell outside the group's purview...There was no such thing as personal safety out there; what happened to you happened to everyone."

"The attention to detail at a base like Restrepo forced a kind of clarity on absolutely everything...I came to think of it as a kind of Zen practice: the Zen of not fucking up."

"In the civilian world almost nothing has lasting consequences, so you can blunder through life in a kind of daze...you lose a sense of importance of things."

"There are no hard feelings after everyone gets smoked...They're more pissed that they all let each other down. Once it's over it's over."

War, S. Junger
(another good read is Matterhorn, K. Marlantes)

New Corps Fitness Site Launches - UPDATE YOUR RSS FEED

2010-11-03T12:33:00.004-04:00

The NEW Corps Fitness site has officially launched at http://www.corpsfitness.net/

Please take a moment to update your RSS feed. The new feed is http://www.corpsfitness.net/?feed=rss2

Wednesday Form: There's the right way and...

2010-11-03T05:06:00.003-04:00

there's the right way.

"In the beginner's mind there are many possibilities, but in the expert's there are few."
-Shunryu Suzuki

Please have at the applications and interpretations vis-a-vis CF classes...post to comments.

Early Update:
1) **CLASSES CANCELED** Saturday Nov. 6. due to Call-to-Action Challenge.

Tuesday Attitude: Is this an elective?

2010-11-02T04:53:00.001-04:00

"The pain is inevitable, self-pity optional."

5 on a side (w/transitions)

2010-11-01T19:59:00.004-04:00

DB Press, SlamBall, 21s, SDHP, Burpee

Locomotive, HangRun, Walkabout, BoxJumpTwist, 1armKBSitUp

(BC/StarJump transitions)

Monday "Did you know...?" Repeat from 11209

2010-11-01T04:20:00.001-04:00

OK, so maybe this comes home with the Trick-or-Treaters. On average, a "fun size" bar is 70 calories. Let's say on Halloween, with all the excitement, you eat 5....350 calories. We all know how early the candy comes out in stores. So let's say (at work and home) you've hit those "fun size" bars for over a week. 350 calories x 10 days in October =3500 calories. Ring a bell? Yep, that's the calories in a lb.

Sunday CFers at Fitzy's: Happy Halloween

2010-10-31T15:18:00.003-04:00

Always fun on race day with CFers.
Superhero competition: What bad luck for the person in the Batman costume...only to be standing next to the real Wolverine!

It's been a while...

2010-10-30T10:52:00.002-04:00

Since we had a good ol' "30 seconds starts now" workout. VP's face says it all!
1) JMRow, Ball Pike, Hammer Row, Burpee (1 min Double Under/Jump Rope)
2) BT Scissor Lunge, Good Mrng, Air Squat, Decline PU (1 min MB Jingle Jangle)
3) Rope Heave, Superman, Side Plank, Hip Ext (1 min Suicide)

Wow.

2010-10-28T19:29:00.002-04:00

Ok, the Grinder was tough...but that's not the Wow.
Yes, Brad returned...but that's not the Wow.
Sure, Dan-Oh swept the sand...nope, not the Wow.

46 Burpees, 3-count,consecutive, no pause...and SD was counting...BTW, he's 46 yrs old, too. That was somethin' else. Wow.

Grinder:
25 Heaves, 25 KTE, 25 Box Jump, 15 Tire Flip, 25 OHKB Swings
(Alt. 4 MB Suicides/4 lap Farmer's Carry after each set)

Thursday Updates

2010-10-28T04:27:00.001-04:00

1) Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

2) Oct. 31: 10am Fitzy's Run (Happy Hollow Playground...click here for event info.)

Big, Big Beginner Company

2010-10-27T19:21:00.001-04:00

Wednesday Form: Agile...

2010-10-27T05:41:00.005-04:00

Speed: acceleration; time to max acceleration
Quickness: moving rapidly in response to a stimulus
Agility: rapid, controlled, accurate quickness.

Like a cat on hot bricks...ALL aspects of athleticism.

Note: Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

Tuesday Attitude: It's the little things.

2010-10-26T05:25:00.003-04:00

"Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily." -J. Schiller

Note: Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

CF Call-To-Action Challenge II

2010-10-25T08:28:00.002-04:00

Click here for information page and registration form.

Monday "Did you know...?" Rootin' tootin'

2010-10-25T04:27:00.002-04:00

lose the gluten.
Gluten is the protein found in wheat, rye, & barley...thus in cereals, breads, and even in other products (gluten can be used as a thickener for example in soups).
Gluten damages the lining of the small intestine in people with Celiac Disease. However it may be that even non-Celiac sufferers can feel similar symptoms from eating gluten. More here.

In general, trying to isolate food sensitivities is a good idea (whether it's gluten or whatever). Such isolation diets can help maximize your intake of nutrients and may help figure out why you feel physically or psychologically funky. Take a systematic approach. Read here about Uncovering Food Sensitivities.

Of course, never confuse this with professional advice, and always consult a nutritionist or physician on such matters.

CF Halloween Party 3

2010-10-24T08:42:00.002-04:00

Good lookin' crew early in the evening. Recap:
JJ & Ktri went totally retro.
Jax & DJ took the chase quarters vegan elimination round.
[sadly] Team Gretch kept it together against Team Dan-Oh.
Boys dominated flipcup.
CF Halloween Party 4 theme..."Bring back the Fog"?!

Saturday Steamer

2010-10-23T09:58:00.004-04:00

Warm Up AMRAP 10 minutes
(50' Dot Drill, 10 PU, 15 Air Squat, 50' BC, 10 PU, 15 Air Squat)

4-corners (1 min each exercise; BC/Lunge Transition)
1) Alt SS, 8Ct. 2) KB Windmill, B&TJump 3) MB Squat Jump, DB Press 4) DB Swing/TriExt, Squat Front Raise

OC
400m run
150' Low Crawl, Knee Crawl, Bear Crawl
100' Broad Jump
3 Suicides
20 AC Presses
300' Farmer Carry
400m run

30-20-10 sec/2x

2010-10-21T20:04:00.002-04:00

Front Squat/Hip Ext.
Bicycle Crunch/Wtd. Sit Up
Burpee/Front-Side Raise
Good Morning/MB Skater
Curl/AC Press

Thursday Updates: Questions

2010-10-21T05:21:00.003-04:00

Raisinette, Jelly Bean, or Wood Tick?
Where's Karate been?
Anyone coming to the Halloween Party? (Bringing something? Take a piece of the skeleton off the board by the front desk to indicate what you'll bring. Beverages provided unless you have a distinct preference in drink, then it's BYO.)

Sat. Oct 23, 6:30pm, Halloween Party
Sun. Oct 31, 10am, Fitzy's Run (we have a pretty good group of CFers so far, let's show up in force).

Wednesday Form: Proper Hopper

2010-10-20T07:05:00.000-04:00

Pic 1&2, Pic 3&4...SideSquat...Hop.
Nice work last night keeping hips aligned, deep drop, big push.
Also, going lighter on the WB allowed for more controlled descent. Just right!

Tuesday Attitude: A present. For you.

2010-10-19T05:37:00.003-04:00

"To give anything less than your best is to sacrifice the Gift."

-Steve Prefontaine

(see posters at justrunners.com)

Monday Mania

2010-10-18T20:49:00.003-04:00

1a: B&T Box Jump, 3ComboCr/3Lsit, MB P/U
1b: Wtd Good Morning, 3 Star Jump/3JJ, BC/Low Crawl
2a: KB OH Lunge, Hang Run, KB Curls
2b: 3 Thrust/3 Mtn Climbers, Leg Raise Honeymooner, Bag Punch
(Rd 1: 1 min Adv/45 sec Beg.); Rd 2: 45 sec Adv/30 sec Beg.)

Still Motivating

2010-10-18T12:27:00.002-04:00

(A few of the candidates along with Gretchen and Major Dave Hart (R)

I had the pleasure and honor of being invited to Notre Dame this weekend by my former Drill Instructor, Major Hart, to speak to some of his future Marine Officers. Most will be Infantry officers and most likely will see action in Afghanistan. The time being around them took me back a bit and reminded me why I chose to be a Marine and the motivation that comes with the job. They are getting their initial training from Major Hart, who is by far the most professional and hardcore Marine I've known and the candidates in his charge will be ready both in mind and spirit for whatever is presented to them in their career.

CrossFit this morning was a workout one of the motivated young candidates came up with and since it was a workout they just did I thought to share it with our group.

4 Rounds

400m run

10 kettlebell swings

20 pushups

30 squats

40 situps

50 knee 2 elbows

Hot grinder, anyone?

2010-10-17T12:14:00.003-04:00

Weight loss celebration Sunday Special.
Warm Up: 20 JJ, 20 PU, 20 Squat, 20 Gd Mrng, 20 Combo Cr, 20 Lying JJ, 20 Back Ext, 20 Mtn Climbers, 20 Dips, 8 B&T, 8 Bicycle Crunch (Total 196 reps...1 rep for every lb lost by the Boys & Girls Team).

Grinder: 5 person team
Pull Up, Box Jump (25 reps), Swing, Burpee, Push Press -- Run 400m after each round.

Round 2: same exercises 40 sec work/20 sec rest.

Cool Down: Bloody's, pumpkin pie, homemade CC cookies, Livewrong Chorizo Egg Casserole, Mary Janes (the candy), and Caramel creams.

Combined Cooperation

2010-10-16T15:21:00.004-04:00

Good thing we like one another...when we're packed this tight. Thanks for making it work...a little bit of everything workout!
Locomotive, 8ct, Dips, Sandbag Lunge, T2B, ModPlank, MB Slides, ACSquat, Toe Tap, PU PlankKnee, JJ/Scissor Lunge, Arm Hauler

Sorry, no Skills work...Abs, stretch and out of time.
Sunday Special 9AM...whatever favorites we didn't do today...expect tomorrow.

1, 2, 3, 4, 5, 6...like a V.

2010-10-15T14:48:00.002-04:00

Board A:
1: Iron cross, Hearts, Fr/Side Raise
2: Mnky Squat, Squat Jump, Air Squat
3: Bbar Crunch, Lsit, Combo Cr
Board B:
4: Neg ChinUp, KTE, JumpPU
5: Thrusts, B&T, Burpee
6: Quick Step, MB JingleJangle, JingleJangle

Overheard at CF:
"That's a f*%#ed up board." (And I don't think they were talking about A).

Thursday Updates

2010-10-14T05:37:00.002-04:00

1) Saturday Oct. 16: 8AM Combined Class only.

2) Sunday Oct. 17: 9AM Sunday Special (Weight Challenge celebration...bring your own casserole). Everyone welcome.

3) Saturday Oct. 23: 6:30PM-? Halloween Party. (High School Graduation Year costume theme)

4) Sunday Oct. 31: 10AM Fitzy's Run

Tuesday Attitude: Bully for you.

2010-10-12T04:49:00.001-04:00

October is Bullying Prevention month. Since there is little in the way of accountability for bullies (and/or critique of the types of dysfunctional homes that bullies/cyberbullies come from), prevention must take the best and only defense: raising strong, moral, willful, assertive children.

Tell your kids it is okay to fight. -Jeff Martin
We have been told for years that fighting is morally and ethically wrong. That it is never the answer. This belief has threatened our country’s security and now we see the effects it can have on our children. Fighting is not wrong in the cause of self defense. It is not wrong for our nation to proactively protect itself nor is it wrong on a personal level to respond with physical force when threatened.

When I was young and in school a little boy hit me in front of the teacher. He was reprimanded and sent to detention. On the way out of school he told me he was going to do it again the next day. When I told my parents about the incident, they told me if he tried to hit me again, I was to hit him. Actually, they said hit him hard enough that he will never want to hit you again. I did and he didn’t.

A couple of years ago my wife went to pick up one of our boys at preschool. She found him hiding under a desk. When she asked him why he was hiding he said he was hiding from one of the other boys who had choked him several times that day. When my wife approached the teacher she was told that the boy "was having trouble at home and just acting out.” While I sympathize with the child who was having trouble at home, this was somehow supposed to excuse him attacking my son. That night we taught our son a simple Krav Maga self defense technique. He in turn shared his new knowledge with his teacher. His teacher made it very clear to him that under no circumstances was he to defend himself. He was to get her attention instead ( with a child’s hands wrapped around his throat) and she would take care of the problem. We of course
relieved him of that notion.

Think of the different lessons these two stories teach. In the first, my parents taught me not only that I had a right to defend myself but that the responsibility for my safety rested with me.
In the second, the opposite lesson was taught. My son was told his safety was someone else’s responsibility and under no circumstances was he to defend himself. If you have been
taught the first lesson, you react instantly to someone threatening your safety. If you have learned the second, you look for an authority figure to help you when threatened. If there is no authority figure to stop the attack you waste valuable time deciding what to do and how to react. We are complicit in the victimization of children by predators if we are teaching children to
look for an elusive authority figure for help.

A few months ago, we watched in shock, the video of poor Carly Bruscha simply allowing someone she doesn’t know to walk up, grab her arm and pull her away. She looks confused
and frightened on the video. It takes only an instant for her abductor to move her out of the cameras eye. What a different video we might be seeing if at the instant she was touched by
the man she launched into him biting, kicking and using everything she had to keep him away from her. I heard a retired FBI agent say, that they knew of no case where a child who was
fighting back was killed in the course of an abduction. The reverse is not true. If abducted the outcome is almost universally bad.

But to demand that children discard their moral right to protect themselves is
a lesson that should not be taught in any school or in our society. Children
need to know it is morally and ethically right to fight and defend themselves the
instant they are physically threatened. On a news program this morning, they
ended the story by saying there is “evidence the little girl fought her attacker
to the end." The problem is she didn't fight in the beginning.

Building good character goes hand in hand with a belief in the right to self defense. Your children must know when and where to apply the defensive skills you teach them. That responsibility falls squarely on your shoulders and on theirs. If you build good character, then self defense will be exactly that—defense. It will be a reaction to an act of violation, and every child has the
right to defend himself if violated. Our children need to be given permission to fight. Yes, they ALSO need to be taught good judgment so they know when fighting might be wrong.
(crossfit kids newsletter .pdf, issue 1, december 05)

Rev-in' that 3-5-7

2010-10-11T19:25:00.002-04:00

3-5-7 reps (3 min pods/2 rds)
1) DiveBomber, StarJump, Plankwalk
2) Burpee, KB Swing, KBComboCr.
3) DBClean, BoxJump, Wtd.SitUp
4) KTE, JumpPU, FrontSquat

Monday "Did you know...?" About Fitzy's Run

2010-10-11T07:37:00.003-04:00

Sunday, October 31, 10am

Happy Hollow Playground Wyomissing

Great race, entertainment, and inspiration.

See brochures at the gym, click here for more info, or here to register.

Anyone interested in rallying a CF group to run, post to comments.

Thursday Updates: Boo!

2010-10-07T05:36:00.003-04:00

1) Saturday October 16: 8AM Combined Class Only (no 9AM class).

2) Sunday October 17: 9AM Sunday Special Weight Loss Challenge Finale (open to everyone, but we'll recognize the biggest CF losers, team winner, and maybe enjoy solid foods for the first time in weeks after the workout)

3) Saturday October 23: 3rd Annual CF Halloween Party. Costume Theme: Year of High School Graduation. (6:30pm-?)

Wednesday Form: Of a compliment

2010-10-06T05:52:00.004-04:00

"These people aren't human...that workout is bananas!"

That's great...it does seem a bit crazy, but...Bananas?! This new fella showed up for evening class. The structure of class was a usual CF circuit. As a first-timer he did well to keep the pace. Afterward, that was his description. It was nice to hear. More often people are so ego-driven they go on about themselves and why they couldn't finish the class or how they usually train or blah blah, rather than have the courtesy to compliment the accomplishments and motivation CFers.

It's easy to take for granted what we do (the sheer number of exercises we do well) and the intensity at which we do it (a heart rate that other people who "workout" could never touch). The people at class were just human...not specialized competitors or paid athletes...merely everyday folks who don't think twice about pushing the physical limits. Show up, blow it out, go back to regular lives. Pretty nice compliment

Tuesday Attitude: Try.

2010-10-05T04:54:00.001-04:00

"Effort only fully releases its reward after a person refuses to quit." - Napoleon Hill

Helton

2010-10-04T19:56:00.002-04:00

"U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton."

3 rds.
800m, 30 DB Cleans, 30 Burpees
(End: Core 3 rds 30 KTE, 30 Combo Crunch, 100' Crabwalk)

Did you know...the month formerly known as?

2010-10-04T04:51:00.000-04:00

November.

It's that time of year.

It's MOVEMBER!

Circlin' OC style

2010-10-02T10:41:00.004-04:00

Circle 1: SideBC/PU, Squat Jump, Plankwalk, 8ct, Span, Wtd Lunge
Circle 2: Box Drill, Hi/Lo Crawl, Burpee, MBSlide, Squat Fr Raise, Leg Raise
(30 sec rd, OC rd...2x)

Warm Up: Hill Suicide

Friday 3pete

2010-10-01T07:58:00.003-04:00

Lumberjack, Curl/Press, B/T 3 Hurdle
LungePress, MB Twist, RingDip
Ladder, BoxJumpTwist, Tire Flip
(Warm Up: Minute of Doom)

You're tacky and I hate you.

2010-10-01T04:07:00.002-04:00

Alright CFers. Your chance to suggest songs for the CF iPod. Post to comments 3 songs (with artist). Any comment that lists more than 3, I'm assured by the administrator, will be deleted.

Thursday Updates

2010-09-30T09:42:00.000-04:00

Thursday 830A class doin' their thing on Lunge-Plank drill.
Basic, in-the-middle circuit.
Dips, MB Side Shuffle, Floor Wipers, Sandbag squat, Pullups, Double Jumps, Swings, B/TJump, Wtd Sit Up
(Middle: Step PU, ToeTap, Side Step)

Beginner basics

2010-09-29T21:55:00.004-04:00

Rope Heave/Climb, FloorWipers, Toe Tap (Lying JJ)
Dips, B/T Jump, Wtd Sit Ups (B-buster)
DoublePU, DynamicV, Swing (Sandbag Squat)

Skills: Lunge-Plank Drill

Wednesday Form: How long is your femur?

2010-09-29T04:11:00.004-04:00

"Variations in body type can change the appearance of a proper setup position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar." (source: crossfit.com Saturday 100918)

Don't worry so much about looking like your neighbor. Be sure the execution is perfect for your height, length of hinge system, etc.

Bizarro Tuesday

2010-09-28T19:41:00.002-04:00

All mixed up...Abs, Rd. 1, End Activity Tabata, Rd. 2...?
Down the Middle:
Front Raise/Row, DropPU, DB Punch, SS Pull Up
Lunge Twist, Lying JJ, Flutter Kick, Ball Pike

Tuesday Attitude: If only...

2010-09-28T04:26:00.001-04:00

"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” -Jim Rohn

Mad Movin'!

2010-09-27T19:21:00.004-04:00

Is that a dent in your leg? See any resemblance here?

Figure8abs, HP, MB Suicide, AC Heaves, Squat Hops, Leg Raise, Decline PU, Alt Side Step/Dot Drill, BBar Crunch, Beck's Burpee

End: Nawata Poser Abs

Monday "Did you know...?" A sugar by any other name...

2010-09-27T03:39:00.001-04:00

would still be bad for us.

Uh-oh...rebranding of HFCS...you decide.

"But perhaps the public will forget all about the health ills associated with the stuff when it's called by its benign new name: "Corn Sugar"...Perhaps, with a name change, Americans will happily get back to the business of gobbling up the sugar substitute and supporting the pillar of the heavily subsidized corn industry with renewed vigor." Treehugger.com

Fructose and Health Problems
"Studies on fructose have helped give HFCS a bad name. Your body doesn't metabolize fructose and glucose the same way. The liver tends to turn fructose into fats, while the muscles burn glucose for fuel. Scientific studies support the idea that the fructose in sugars (of any kind, not only HFCS) contributes more than glucose does to abdominal fat, raises triglycerides (blood fats) and makes the body less responsive to insulin, wrote University of California researchers in the June 2009 issue of the Journal of Nutrition." Read more: http://www.livestrong.com/article/132386-high-fructose-corn-syrup-vs-cane-sugar/#ixzz10g9TQT2Z

WOD: Crazy 8s

8 rds.

8 Pull Ups

8 Box Jumps

8 Wall Ball

8 B&T

8 Sit Ups

8 OH Lunge Steps

8 Swings

8 Push Press

Strength Sunday Special

2010-09-26T10:40:00.002-04:00

10 reps each, 25 min AMRAP, go heavy
Push Press
Goblet Squat
Floor Press
Wlkg Lunge
KTE

Saturday Sircuit

2010-09-25T17:10:00.002-04:00

MB Slide, Squat FR, Renegade Rows, Side Push Off, Plyo-PU, Box Drill, Thrusts, Back Ext, Scissor Lunge, TGU
End Skills:
Dips/Plankwalk
Sandbag Step Up

In memory

2010-09-24T13:31:00.006-04:00

With enormous sadness we report that Steve Johnson died in a tragic hand-cycling accident yesterday. Steve, as many of you know, recently participated in the IM ABLE Duathlon with his family. Corps Fitness sends thoughts and prayers to Steve's family. We are very sorry for your loss.

Thursday Updates

2010-09-23T05:34:00.001-04:00

Sunday Special: September 26, 9AM

Wednesday Form: Squat did you say?

2010-09-22T06:06:00.003-04:00

The ability to strike the bottom of a squat, solidly, is critical. You will find, if you work at it, that mastering the squat opens up just about every other exercise. Why? It's not just "strength"...the majority of that skill to hit the bottom is Balance/Flexibility. Yes, shout-out to the boys showing us Balance and Flexibility (enough of the gals banging pullups, eh?).

Work on it with heels up, goblet squat, holding a band...whatever assists you need to slowly develop this skill. You'll soon find that those loose hips contribute to better exercises all around.

Tuesday Attitude: I M Strong

2010-09-21T04:27:00.001-04:00

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”

See more IM ABLE Duathlon pics by Donn Shires here.

Monday "Did you know...?" Some good advice

2010-09-20T05:26:00.003-04:00

Let's keep it light on this Monday morning. Ever need to give someone advice about CF...you know, maybe someone thinking of trying it out and asking what it's like? Or just through your busy day, ever wish for a personal advisor?

Here you go. Some good advice. (click "That's not enough. I need more **** advice." to refresh and get a new phrase.)

IM ABLE Duathlon

2010-09-18T12:55:00.003-04:00

Thursday Updates

2010-09-16T05:46:00.002-04:00

1) Sat. Sept 18, IMABLE Duathlon, Wyomissing. Please stop by to cheer on the racers. Few races intentionally support the efforts of individuals with physical disabilities as they lead active lifestyles. This is an extraordinary opportunity for challenged athletes right in our backyard. Get up and move!

2) Sat. Sept 18, Gym Closed, No Classes

3) Specials (Extra, extra, read all about it).
Friday Special, Sept 17, 5:30pm (circuit style class)
Sunday Special, Sept 19, 3:00pm (instructor's choice)

Rep Ladder

2010-09-15T07:11:00.002-04:00

10-9-8-7-6-5-4-3-2-1
Deadlift
KB Floor Press
DB Clean
(55 reps, go heavy)

Wednesday Form: "C" what we mean?

2010-09-15T03:52:00.000-04:00

Notice the big "C" (on the bottom of the kip). The "abs" and hip flexors lengthen on the front side, and the glutes/lower back squeeze on the backside. That's a very important movement to be able to execute (not just in kipping...but generally). It shows Front/Back muscle balance.

This balanced front/back extension is critical not only in a proper kip as shown, but also in staying tall in squatting, in keeping the bar high/back in a proper push press, sdhp, swing, running, plank...and the list goes on.

Front/back imbalance, tightness due to overtraining one area or weakness due to neglect of an area, is the breeding ground for injury, sorness...ie, sore hip flexors, tight hamstrings, annoying piriformis, etc.
C?

Tuesday Attitude: Hope

2010-09-14T05:55:00.000-04:00

"In all things it is better to hope than to despair."
-Johann Wolfgang von Goethe

Monday "Did you know...?" Athleticism

2010-09-13T04:42:00.003-04:00

10 elements of Athleticism (Fitness):

Cardio Endurance, Stamina, Power, Speed, Strength, Agility, Balance, Coordination, Flexibility, Accuracy
(It's intrinsic in many of them, but we could also add Timing)

Working them all? How? Begin by mastering the 9 Foundational Movements of CrossFit. Scavenger Hunt...What are the 9 movements? Post to comments.

9/11

2010-09-11T04:44:00.001-04:00

Lanes of Pain

2010-09-09T19:32:00.003-04:00

10 min Warm Up (MB)
Squat Jump, Suicide, FlutterKick, Squ Fr Raise, Lunge Twist

Lane 1: Crabwalk/Pike, DBSwing, Hearts, JumpPU (Lunge Drill)
Lane 2: ACSquat, ACP, DBLunge, Ring PU (BC Drill)
(Red exercise after each)

Thursday Updates

2010-09-09T06:02:00.002-04:00

1) Today starts Thursday Day Class at 830am (no longer 930am)!
2) Tuesdays now have a 530am class (Ben).
3) Saturday Sept. 11 is Chris' Birthday. (Any other Sept. babies?)

Wednesday Form: Rope burns

2010-09-08T04:27:00.001-04:00

"1. Fast and secure 2. Slower and more secure 3. Faster and less secure."
(crossfit.com; september 8 2010)

Tuesday Attitude: When?

2010-09-07T04:18:00.001-04:00

Today.

"Someday is not a day of the week."

Labor Day '10

2010-09-06T13:50:00.003-04:00

A beautiful day and a huge turnout!
2min/1min Pods
Low Crawl-Bear Crawl-VTwist
Bunny Hop-B&TPunch-PushUp
MBLunge-MBDotDrill-MBLsit
End: Giant Lunge Line

Hero Week T-shirts are in! Here is what you ordered (please only take the size you ordered, if you already picked one up let us know so we can verify the invoice, return if you picked up the wrong size).
Women:
JanD: S; Catharine: M; Sam: M; Madeline: M; Rhonda: M; Melissa: M; Lisa: M; Natalie: M; Gretchen: M; Meredith: L
Men:
MattD: M; Scott: M; Dan: L; Van: L; BobL: L; JJ: XL; MattM: XL; Nick: XL

Sunday CFing with Scaffidi

2010-09-05T16:58:00.002-04:00

McGhee
5 DL
9 Box Jumps
13 PushUps

Weight loss challenge

2010-09-03T07:29:00.002-04:00

Anyone who wants/needs further description, clarification, explanation of the weight loss challenge (ie, what's involved, how to use livestrong, etc), attend:

Sept. 5: After Sunday Special, 4pm-ish
Sept. 6: After Labor Day class, 10am-ish
Sept. 7: After Evening class, 6:30-ish

Thirtytwentyten

2010-09-02T21:44:00.003-04:00

30-20-10
Burpee/Bar Touch, Lunge Steps, Crunch Bridge
30 Air Squats
20 PU/Plank Knee (that's 40 PUs)
10 B&T Jump
400m/Wtd Quick Step (between rds)
End: Playground relays!

Thursday Updates:

2010-09-02T04:41:00.001-04:00

1) The "new" schedule for Fall, starting September 7th 2010 is posted! Check it out here. If you don't read the blog, then pick up a hard copy of the schedule at the gym. (Just note the few changes to formats, times, and a new class).

2) Sign up for Weight Loss Challenge Girls v Boys by Monday September 6. For instructions, visit this post. If you don't read the blog, then follow the signs at the gym.

3) Labor the Day Away Weekend.

Regular CF Classes: Saturday Sept. 4

Scaffidi Sunday Special: Sunday Sept. 5, 3pm

Labor Day Cadence Run: Monday Sept. 6, 8am (Wyomissing Pool Parking Lot)

Labor Day Combined Class: Monday Sept. 6, 9am (CF)...Refresh memories of Labor Day 09?

Beginner Basics

2010-09-01T20:17:00.002-04:00

Wednesday Form: A higher bar

2010-09-01T04:57:00.006-04:00

Famous CF Proverb:
"Ask not for a different band, ask for a stronger kip."

Ask yourself what you've significantly improved upon at CF in the last 3 months. Can you name something? Your first pushup, proper squats, heavy DL/Swings, kipping pullups, faster 400m, quicker agility ladder, more flexible shoulders? Anything? Anyone? Bueller?

The theme for the next few weeks (especially with the weight loss challenge in effect) is, "If nothing changes, nothing changes." Not satisfied with the results you're earning? Then look at what exercises are begging you to up-the-ante and set the bar higher. At CF, we're ready when you are!

The gals here are kickin' reps with the 22lb weight vest...inspiring us to always find more to do, never settle with being "done."

P.S. 1 free punch to the person who posts the answer to comments: What group popularized, uses, or is famous for coining the phrase: "If nothing changes, nothing changes."?

Musical chairs

2010-08-31T20:38:00.002-04:00

1) 8ct, HighSkip, ShoulderPU, HipExt, DBSwing, Locomotive, SideHop, FloorWipers, Lunge/Press, SideHurdle, HelloDolly, BoxDrill

2) 8ct, DBSwing, Locomotive, HighSkip, SideHop, FloorWipers, Lunge/Press, SideHurdle

3) 8ct, DBSwing, FloorWipers, SideHurdle

Skills: Fast hands/feet (partners)
30 Running step ups
Step PU, Handwalk

Tuesday Attitude: Imagination

2010-08-31T06:13:00.006-04:00

"There are no rules of architecture for a castle in the clouds."

- G.K. Chesterton

Signing Up for the Weight Loss Challenge? By Mon. Sept 6th...

1) Put name/email on list (need email for Livestrong invite)

2) Take packet, Weigh-In

3) Sign/tear off waiver on bottom of packet front page.

4) Behind desk...pay buy-in, insert waiver, write down weight.

Fast then Slow: The basics

2010-08-30T18:44:00.002-04:00

Jump PUs, PushUps, Pikes, Curls, Squats, Dips, Wtd SitUp

Monday "Did you know...?" Kettle-calorie

2010-08-30T04:11:00.002-04:00

KBs the most effective/efficient fitness modality!
A recent study by ACE (American Council on Exercise) of a KB Snatch workout:

-burned approximately 20 calories per minute!

-equal to running a six-minute mile pace, or cross-country skiing uphill at a fast pace.
-HR ranged from approximately 86 to 99 percent of max HR.

-attributed to fact that KB Snatch is full-body-workout (power & cardio!)

See full ACE review .pdf here. Keep on swingin'!

Sunday CF-ing: Practice day

2010-08-29T12:35:00.005-04:00

Look out Double Unders...it's Double Dutch!
Refining and correcting KB exercises, double unders, KTE, kipping pull-ups, texting...good work and dedication (and coffee!).
Also, a small WOD option for those who stayed.
Box Jump, Push Up, Goblet Squat, or,
Sit Up, Slam Ball

PS. Weight Loss Challenge (Sept 7 - Oct 17) Sign Up Sheets are up (big whiteboard).
Motivated people only:
Not willing to dramatically change diet?
Think you can exercise off calories?
In training and still believe in carbo-load?
Uninterested in tracking diet on Livestrong?
Then please do not sign up.

Committed folks sign up (must have email--print clearly), weigh in & buy in (folder behind desk). The game is afoot on Sept 7!

Thursday Updates

2010-08-26T05:54:00.004-04:00

1) August 29: Sunday Special Kettlebell Instruction
9-930 Swings; 930-1000 Pulls; 10-1030 Snatch
(Please stop by to refine your KB moves. This is also open-skills-work time for any exercise. Make the most of the workouts by being proficient in all movements...ie, avoid "learning" it on the fly...workouts are time to workout at high intensity, not to learn the movement...perfect practice makes perfect.)

2) September 6 Labor Day Special: 8am Run (start Wyo Pool Parking), 9am Combined Class (@ CF)

3) September 7 Weight Loss Challenge begins (look for sign-up instructions, meetings next week)

4) Saturday Sept. 18 IM ABLE Duathlon

5) Sunday 11/7 Call-To-Action Challenge

****Look for Fall Schedule changes starting Labor Day week****

Wednesday Form: Shoulder the burden

2010-08-25T04:45:00.005-04:00

Flexible, mobile shoulders are critical to performing properly and avoiding injury. We've seen how tight shoulders can compromise just about every functional movement...yes, even a good squat (especially a close grip overhead squat!). Active shoulder, active shoulder, active shoulder!
Here's what you can do:
1) Shoulder Dislocates
2) Shoulder Scarecrows
3) Doorway Stretches (any variation, open up the pecs)

Try it for 2 weeks and see how that close grip OH squat improves!

Tuesday Attitude: Playin' your cards right

2010-08-24T04:48:00.008-04:00

Let's say with a deck of cards my goal is to create 4 equal piles. When placing the first card down, I have the most freedom I can possess in this scenario. I can place the card anywhere; do whatever I want to. Notice, after this, freedom in placing cards becomes progressively more limited. All the way until the last card, where I have zero degrees of freedom. This card MUST go in the only pile left with 12 cards.

Is your health/fitness more like the first card: open to opportunity, liberated, free to participate fully in life? Or, through blind repetition, have you conceded degrees of freedom in your health/fitness, feeling like that last card ... trapped and limited because of how you've played your previous cards?

"Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.” -J. Nehru

Strike a pose.

2010-08-23T19:04:00.002-04:00

1 min & 30/30sec
Double Under
PU/PU Hold
Air Squat/Hot Seat
MB Side Shuffle
PushPress/OHHold
Mod Plank/Plank
Beck's Burpee
JumpPU/NegPU
Pike/Lsit
Bear Crawl

Did you know? Use your brain, lose the grain.

2010-08-23T04:23:00.002-04:00

Check out these 10 reasons to give up grains.

With the CF Weight Loss Challenge coming up in two weeks, some sort of calorie restriction/reduction will be in order. And of the possible food options -- meat/seafood, veggies, fruit, nuts/berries, grains --Grains looks like the best culprit...drop the grain calories, drop the pounds, and gain the health, nourishment benefits!

Eat less, clean, fresh, natural. Stay light.

Sunday CFers: Blasphemy & Madness...

2010-08-22T11:19:00.004-04:00

This is Corps Fitness!"300"
25 PullUps
50 DL
50 PushUps
50 Box Jumps
50 Floor Wipers
50 Clean/Press
25 PullUps

Fine turn-out for this Sunday Special. Note, next Sunday Aug 29, 9AM, Kettlebell Instruction & Practice (mostly focused on Swings, Pulls, Snatches). If you need to learn or work on any KB moves, show up!

Also, feel free to stop by to practice any skills (OH Squats, Double Unders, Pull Ups, Rope Climb, Muscle Up, anything....Beginner or Advanced). Mastery/proficiency with the exercises only allows you to go that much harder during the workouts.

Pod-i-licious

2010-08-20T15:39:00.005-04:00

Pod1: DropPU, Alt SS, StepUp/KB
Pod2: Skaters, ACPress, Wtd SitUp
Pod3: Dips, Hack Squat, Dot Drill
Pod4: Curl/Press, Box Jump, T-PU
(Box Drill w/i pod after every exercise)

Sunday Special: Tomorrow (Aug 22) 9AM:

Tri Hard!

2010-08-20T12:30:00.002-04:00

Good luck to Ktri at the Timberman Ironman 70.3!

Friday KB:
MuscleUp Dips, Fig. 8, Quick Step, Renegade Rows, Steam Engines, 1Arm High Pull, MB Squat Throw, Swing, Step PU, OH Lunge, Ladder

Skills: High Pull/SDHP

20 min. AMRAP

2010-08-19T19:18:00.003-04:00

10 Broad Jumps

10 KTE

100' Bear Crawl
10 B&T
4 Jingle Jangle

End: PushUp, Crunch, PullUp Pyramid

Awesome Pull Ups ladies!

Thursday Updates

2010-08-19T04:26:00.002-04:00

1) August 22, 9AM: Sunday Special "Tonight We Dine in Hell" (300 Workout)

2) August 29, 9AM: Sunday Special KB Instruction/Practice

3) Monday Sept. 6 Labor Day: 8am Cadence Run (park Wyomissing Pool); 9am Combined Class (CF)

4) Tuesday Sept. 7 – October 17: Weight Loss Challenge II -- Boys vs Girls! (weigh-ins and info from 8/29-9/6)

5) Starting Thursday Sept. 9 Time Change: THURSDAYS ONLY....9:30AM class moves to 8:30AM...THURSDAYS ONLY 9:30 moves to 8:30AM starting Sept. 9!

6) Saturday Sept. 18 IM ABLE Duathlon

7) Saturday Oct. 23 Halloween Party!

8) Sunday Nov. 7 Call-To-Action Challenge

Wednesday Form: Form of Fitness

2010-08-18T04:54:00.002-04:00

The Burpee...without argument the ultimate exercise...when executed to perfection and at rapid-fire speed (as shown by scottd). Squat thrust, push up, legs back in, squat jump high overhead clap.

Completing 150 proper burpees would be hard. Our daily exercise prescription ought to simply be 150 burpees, no?

Tuesday Attitude: Take a hike.

2010-08-17T04:48:00.002-04:00

"Happiness is not a station you arrive at, but a manner of traveling." - M. Runbeck

Monday Night Football

2010-08-16T19:52:00.005-04:00

Coincidence? Rainbow on the night Tennis Karen returns? You decide.

Football Warm Up
15 sec, 30 sec, 45 sec, 60 sec exercises: (Hello Dolly, Box Jump, JJ/StarJump, Hang Run, Scissor Lunge, Burpee, MBClean/Slam, Squat Jump, DB Press, ToeTap, Honeymooner, Swing TriExt)

Monday "Did you know...?" Sit on it, Potsie.

2010-08-16T05:20:00.005-04:00

What do you do when you're sittin' around thinking, "How can I relieve some of the muscle tension, adhesion, soreness, knots from all the high intensity exercise?" Standbys at our pad are the stretching stick used like a rolling pin and a lax ball (hit the piriformis with that baby and...whoo-boy!).

Anyway, here are some links to using foam rollers, balls, etc effectively. Stay loose!

CrossFit Invictus describes "How We Roll" (scroll the page for good pics).
Again Faster has a video for the foam roller.

Sunday CFer: 'Content' w/ these results?

2010-08-15T05:32:00.002-04:00

Tonto!

PS. Totals from Hero Week (using an ave. McGhee rds)
421 Pushups
300 Squats
275 Pullups
239 Deadlift
154 KTE and Box Jumps
112 Swings
105 GHD Situps and Back Ext
90 Squat Cleans
49 Burpee, HSPU, Thrusters
4.25 mile run

A dirty dozen

2010-08-14T10:49:00.002-04:00

3mtn climb/3thrusts, Toe Tap, Locomotives, 3crunch/3crossover, JJ2BT, Lunge, Squat Front Raise, Sprint, 3shoulderpu/3arm hauler, Bag Punch, Wall Ball, Leg Raise