9-1-1, go, go!

Monday night crew...were you calling for First Aid, CPR, or a Laxative? This one was dubbed "9-1-1". Enjoy.












Wall Ball, Decline PU, B&T Jump, Good Mornings
1-Minute Double Unders

Superman, Hip Extensions, Side Plank, Sumo High Pull
1-Minute Suicides

Ring Rows, Honeymooners, Burpees, Jack Webbs
1-Minute Build-up Sprints

Better than a cup o' joe!

Morning KBers were treated to a monster workout...
herein to be titled
"The Wake Up Call."











(2 Rounds)

Pod 1
Frog Push Up, KB sit up, Suicide (30 sec. each)
Poser = Single Leg Squat (1 min.)
KB = True Pull Snatch (2 min.)

Pod 2
Ammo Can PU, Dynamic V, Scissor Lunge
Poser = Overhead Squat
KB = Snatch

Pod 3
Dips, Flutter Kicks, Side Squat Hop
Poser = Sun Gods
KB = Swing

Cotter KB Kontact

That's alliteration...and this is flexibility! Steve Cotter is a KB and flexibility freak. We've seen him before here in some KB clips demo-ing form.

Check out this post over at his fullkontact blog. You see him Push-Jerking...you don't have to watch the full 3 minutes...just notice the soft-style hip movement (how he dips forward, then sends the hips back)...that's where the power and endurance come from.

Next, notice the Snatch video clip. Again, soft-style to get 205 reps. Notice how the KB is high between his legs...hips sent way back...and then using all that swing momentum. That's good soft-style form that allows him to get high reps. Work on that smooth, fluid form, folks.

Fitness as a Lifestyle!

Fitness defined: "Your ability to move large loads, long distances, quickly, in the broadest variety of domains is fitness. And the ability to sustain that fitness throughout your life is a defining measure of health." (Coach Glassman, CrossFit's New Three-Dimensional Definition of Fitness and Health)

Power...to the people (any/all ages)!

That's one Smug Mug

CF has a picture site at smugmug.com. You can click the link over in the left frame (CF Pictures) or go to corpsfitness.smugmug.com

Chris' brother Eric is responsible for most of the photos up there....really good stuff.

He captures 2 important elements:
1) Diversity...of Participants.

2) Unity...of Purpose.

So....what's your excuse??

Double Cheeseburger

Aha, that title caught your attention, I see.

This post isn't about burgers...but it's kind of like a burger. You know, initially a burger is good with all its aroma and juicy, drippy fattiness. But then the reality sets in...you feel like crap as it festers in your intestines and offers no energy...a total let-down.

Such it will be with this post...catchy title, and in the end, a total let-down.

So here we go. Many of you are entering racing and competition season. The races are coming fast and furious. So be mindful of your fuel intake and timing (pre- & post-workout). Or others, because of the nice weather, will just be working out more, all together.

Here's an interesting article on fueling up.

Also, check out these Top 10 foods for endurance.
Or these Top 10 foods for endurance.

And remember, even amid hard core training, don't be afraid to count calories. It creates accountability. Those who fear the calorie count are probably doing something during the day that they ought not ("should I count the 3 sleeves of Thin Mints?")

And double remember, the CrossFit mantra...if it's got a label it ain't food.

And triple remember, OPEN HOUSE THIS SUNDAY MARCH 22, 10AM...WORKOUT and PRACTICE! If you're shaky on some moves...you better be there (did that sound mandatory....good!)! What's a deadlift? What's the difference between a Push-Press & a Thruster? Can you KB Swing? How do you start a Turkish-Get-Up? What's the first move of a Squat Clean? How do you kip in a Pull-Up? What's wrong with your Push-Up? How can I Burpee more efficiently? etc, etc, etc.

*****And there will be punch-card discounts for those who show.

Spread the word to newbies, too.

Open House

Corps Fitness Open House
Sunday, March 22, 10am-noon

1) If you know someone who may be interested in CF classes but has never made it out (kinda lukewarm on it, or maybe intimidated)...then please encourage them to stop by on Sunday. They can learn about the classes. Spread the word, please.

2) If you are "shaky" on some moves and need practice at a non-class pace, then stop by starting at 10:45am. Things like kbs, deadlift, push press, burpee, kipping pull-ups, squats, etc. Practice, practice, practice.

3) If you're advanced and good on everything, then stop by at 10am for HERO WOD "Daniel."

Lots o' reasons to come on out!

Luck o' the Irish

St. Patty's Day Workout
Run 200m
40 Alternating Swing
20 Side Plank/Swinging Gate (10/lr; 3 ct)
40 Alternating Swing
Run 200m
40 Alternating Swing
20 Side Plank/Gate
40 Alternating Swing
Run 200m


2 ROUNDS (down to Supermans)
10 Push Ups
10 Combo Crunch (3 ct.)
5 Push Ups
5 Combo Crunch
20 Ring Rows
2 Suicides
10 Push Ups
10 Combo Crunch
5 Push Ups
5 Combo Crunch
20 Supermans (1...1, 2...2)

Start new set:
Run400m
Leg Raises 30 20 10
B&T OH Reach 10 20 30
Sumo Pull 30 20 10
Run 400m
50 Squats
40 Flutter Kicks (1...1, 2...2)
30 Lunge Steps (1...1, 2...2)
20 Pull Ups
10 Walking Plank (up, up, down, down)
Run 200m
10 Walking Plank
20 Pull Ups
30 Lunge Steps
40 Flutter Kicks
50 Squats
Run 200m

Happy, happy, happy!

Given that the nature and timing of death are uncertain, how shall we live?

Well...it's either "Eat more black licorice" or "Never give up on a 30 second station." (Post yours to comments)

Sat. Workout
Hot Seat
Pull Ups
Plank
Monkey Squats
Dips
Star Jumps
AC Push Up
Box Drill
AC Squat
Bbar Crunch
8 Ct.
Quick Step
(calisthenics between each exercise)

Blow it out! See you tomorrow for St. Patty's Workout, 10am!

Advantage...Corps Fitness.

Let's say, hypothetically speaking, that the coming Spring finds you prancing to far-off lands, trying to escape 30 degree mornings.
But wait? How will you manage without CF?

LET! FIRST SERVICE.





Here are some workouts to keep you honest (and sane):

Day 1:
20-18-16-14-12-10-8-6-4-2 Burpees
2-4-6-8-10-12-14-16-18-20 Overhead Squats (arms by ears)

Day 2:
5 Push Ups
10 Squats
15 Crunches
(# of rounds in 20 minutes)

Day 3:
5 Rounds
25 Box Jump, 25 Good Morning, 25 Lunge Steps (each leg), 25 T-Push Ups

Day 4:
Run 5k
Max Push Ups, Max Squats 2:00 minutes

Unless, of course, you can find a "CrossFit Far-Off Land." Then bang out some real WODs.
Enjoy!

Running to stand still.

Who's with me? Sometimes it seems like it's too much work...too little results. Like 1 step forward, 2 steps back...like we're going in circles here! It's the mystery we're all trying to figure out...how to maximize gains in the limited amount of time we have to devote.

Check out this interesting post distinguishing between Cardio and Endurance. I like the focus on "addition by subtraction"...kind of like "less is more" or "presence in absence." This addresses Mt. Bikers but is applicable to everything.

Read down to the 7 tips for improving performance. Efficiency, efficiency, efficiency.

Enjoy. And if you're still not sure about the distinction between Cardio and Endurance...be sure to show up on SUNDAY MARCH 15, 10AM for the St. Patty's Workout!!!

How's your midline?

Midline stabilization underlies the many reasons that many of us keep on coming back to CF.

Check out this presentation from CrossFit.

Also, don't forget this Sunday March 15, 10AM for a wild St. Patty's Day Workout. You might just be a Lucky Leprechaun! (Be prepared to RUN, RUN, RUN!)

KB March Madness

Another one of those workouts! (65 degrees and it's already starting to warm up in there!)

Following the format of the NCAA brackets, KB March Madness=Success!

Bracket 1:

64 Swings

32 Body Bar Crunches

16 Burpees

8 KB Knee Lifts

4 TGUs

Bracket 2:

64 Thursters

32 Lunge Steps

16 High Pulls (L/R)

8 KB Sit Ups

4 Anyhows

Bracket 3:

64 Air Squats

32 Pull Catches

16 Snatch (L/R)

8 HSPU

4 Suicides

Bracket 4:

64 Renegade Rows

32 Box Jumps

16 Gladiator Presses

8 Pull Snatches

4 8 Ct. Bodybuilders

NEXT WEEK: SPECIAL ST. PATTY's WORKOUT, SUNDAY 3/15, 10AM

Answers to Exercise Test

Here they are (see video in the post "Is this the one where you..." if you don't know what this is about):

1-ammo can push-ups
2-ammo can quick step
3-frog leg crunches
4-KB swing into alt 1 handed swing (Russian Swing acceptable)
5-monkey squat
6-power snatch
7-modified plank
8-side hurdles
9-KB sumo squat pull (KB high pull acceptable)
10-knee to elbow
11-trace the box
12-bicycle crunch
13-ammo can plie' squats
14-push press
15-hello dollys
16-jumping pull-ups
17-leg raises
18-reverse cross over lunge
19-pulses
20-arm haulers
21 squat w/ a front raise
22-DB cleans
23-scissor lunge
24-good mornings
25-air squats
26-b-busters
27-hand walk
28-thrusters
29-burpee
30-flutter kicks
32-hot seat w/ sungods
33-cleans
34-step push-up
35-spiderman push-ups
36-toe taps
37-locomotives
38-alt side steps
39-lying jumping jacks
40-plank w/knee twist
41-seated med ball twist
42-KB cleans
43-Russian twist
44-steam engines
45- 8 count body builder

Smokehouse!

It's official...the pull-up bar system is named!
SMOKEHOUSE








Sat. Workout:
KB Sumo Pull
Hollow Rock
Box Drill
Hip Extensions
DB Fly
Box Drill
8 Ct.
DB Clean
Run 400
Combo Crunch
Curl Press
Box Drill
DB Lunge
DB Punch
Hill Run

Sunday workout

KB March Madness
10am

So far, Bob F. is the only one with a perfect score on the exercise test!

"Is that the one where you..."

OK, so sometimes it's a bit silly, but generally, it's tiresome. You know how the exercises are demo-ed and then mid-circuit folks are asking what to do. And how there's a fog of apathy surrounding the need/desire to learn the names of exercises. Too frequently, you'll hear this, "Oh, Thruster, is that the one where you go..." accompanied, usually, by partially correct flailings and contortions, not unlike Elaine "Little Kicker" (and, no, by the way, she isn't doing a Thruster).





It seems what we have here is a failure to communicate. So let's make this more interesting. In the next few weeks we're going to add some urgency to this issue. The first one is a fun "Name that Exercise" activity. The video below contains 45 exercises. Label each exercise...EXACTLY as it is called...and you will win yourself two...count them...two (2) free classes! 41 out of 45 is a passing grade. Any more than that...and you're a CF freak-a-zoid. Any less than that...you're gonna be on Chris' last nerve!

Rules:
1) Submit answers (numbered as in video) via Email to Matt or put in box on table at CF.
2) No Googling, researching in books, or sharing of answers...in other words, eyes on your own paper (governed by the "honor system").
3) At least 41 must be correct to win. Any/all disputes will be decided by CF.
4) Bron-Y-Aur-Stomp is not the name of any exercise.
5) All entries due by Sat. March 7th.