Sore Losers...or Winners?

The internal feeling of pride, accomplishment, and personal fulfillment would be enough.
The external joy of giving the losing team an 80's "Facial, totally in your face!" would be enough.
But shall we make them Sore Losers.
I was at the old corpsfitness.net and saw the videos...ah, we were so young and innocent then.
Murph
12 Days Workout

And I got to thinking...what if the losing team does a workout...get it...sore losers! Then I got to thinking...this group is so insane what if a better motivation is to say, "WINNING team does MURPH!"

Whatever. Hey everyone, remember there are plenty of CF classes to choose from to get your fill of high HR conditioning. Remember the 2 newly added classes: Thursday 5:30am Corps Fitness (Chris) and the Tuesday 5:30pm Bodyweight circuits (Matt).

Nutritional Seminar

Sunday MAY 3, 11:30 AM attend at Nutritional Seminar at CF. Get some good info and ideas for the 6-week weight loss challenge.

Reply to the Evite that was sent via email.

Also, there'll be a 10:30AM workout for Team Matt. Team Chris will be eating the platter pictured here! Ha!

Be a Loser

The game is afoot! Teams are set.
Weigh-in this week.
2 Things:
1) Scale
2) Hand held body fat measurer

The losing begins FRIDAY MAY 1! See teams below:

Team Chris:
Chris, Gretchen, Lucia, Terri, Lisa W, Maria N, Karen O, Beth G, Lori B, Scott D, Karate Steve, Kelly O, Kami, Steve G

Team Matt:
Matt, John U, Corina, Daphne, Meredith, Jan, Natalie, Melissa, Amy L, Paul O, Dan, Jamie, K-Tri, Matt M

A different breed...

This is 6AM...so what did these 5AM KBers endure the previous 60 minutes????...judging by the picture, it can mean only one thing.......................
Four Corners day!!!
(Workout revealed later so it's still a surprise for the 9:30KBers)

R U ABLE?

Girls w/ Gears Bike Route

Several folks have requested the bike route from last week's Girls with Gears race. It's doubtful you'll see such a sign along the way, but reports are that the course was challenging.

Click here for pdf Bike Route.

Here are excel files from Bob.

10 mile, 26 mile, 40 mile, 62 mile

We don't need no little stinking sheets!

Battle of Little Stinking Sheets Workout
Locomotivesx10
Walking Lunge
Locomotivesx10
Walking Lunge
Locomotivesx10
Bear Crawl Box Drill
Bicycle Crunchx15
LSit-Pikex10
Bicycle Crunchx15
LSit-Pikex10
Quick Stepx4
Arm Haulersx10
HSPUx10
Arm Haulersx10
HSPUx10
Arm Haulersx10
B&T Jumpx100ft
Now someone should go back and get a s#!%load of dimes.

Other happenings:
1) Tues. 5:30pm Bodyweight Blast begins tomorrow.
2) "Be a CF LOSER Challenge" sign up forms are at the gym! Sign up this week, weigh-ins next week, challenge begins MAY 1!

Up in the morning w/ the risin' sun...

gonna run, run, run until the day is done!



Larry G. is looking to field a Corps Fitness team for the Back on My Feet 20in24 race in Philly.

Look for the poster at CF. Email Larry with questions.

Sunday Ride

So this is what CFers do on their day off? Great day to get out and support a good cause...carolforheart and Girls with Gears.

Nice and easy!

Friday KB: easy pace with rest before "best performance" exercises.

4 Best Performance:
Ring Rows
Ultimate Burpee
KB Snatch
KB Swing

Between exercises:
Plank Knee (on med ball)
KB Walking Lunge
Handwalk (on med ball)
Step Ups
2KB Squat
Hip Extension

What say you...let's put a little pepper on it for next week, eh?

New Class & Upcoming Challenge

NEW CLASS: Tuesdays 5:30PM Corps Fitness Bodyweight Blast (Matt D): Run, jump, lunge, push, pull, press, and otherwise move your body through high intensity group circuits (note: body-bars, medicine balls, and light KBs may be used).

UPCOMING CHALLENGE:

The "I'm a CORPS FITNESS LOSER" WEIGHTLOSS CHALLENGE

Call it what you will...maybe the "It's Speedo Season Rivalry." No matter...because it's on!

Next week look for the sign-up sheet at the gym.

The general idea is: We'll split participants into 2 groups: Team Chris vs Team Matt. 6-week weightloss challenge beginning MAY 1 (measurements every 2 weeks).Winning group wins! (More details at sign up).

This is designed to be a FUN competition for any CFers and to introduce some group motivation and accountability toward maybe achieving our New Year's Resolutions...that just seems like yesterday, eh...does anyone remember our CF Resol-action?

A good way to begin...

is with a Beginner's Class.
Good job with that Poser circuit, folks!

CF...to the Next Level

Special thanks (I guess you could call it that) to Stephen Pradon of Next Level Sports for sub-ing in as guest instructor at 5:30pm.







CFers were treated to this high intensity circuit, in the form of a Ring of Fire...where the movement never ceased...and neither did the pain...it's like if you pull your bottom lip straight out...not bad, eh?...now try to wrap it over your head...yeah, that's intense!

PS. Next Level Sports is Berks County's premier sport conditioning program. Team or Individual athletes. Visit http://www.nlscamps.com/ or email Stephen (spradon@hotmail.com)

Get out for a Sunday ride

Sunday April 19. Join folks for a ride to prevent women's heart disease.
Information is available at CF or go to CarolforHeart (which has a link for online registration). If you want to ride with Corps Fitness folks already registered, contact Chris. (PS. It's not just for women, anyone can ride!)

Poser!

Thursday 4/9

LumberJacks & Thrusters
Poser: Lunge

Side Raises & B&T Jump
Poser: Hello Dolly

Chirpee & Step Over
Poser: Hot Seat

Squat/Front Raise & Pulses
Poser: Push Up

Corps Fitness Updates

• Starting next Thursday, April 16, there will be a Corps Fitness Intermediate/Advanced class at 530am. Class will run on a trial basis and as long as attendance is good it will become permanent.
  
• April 18th Jim Catchmark will hold a Triathlon Transition Class. The class will be held at 12pm at Blue Marsh Lake at the Dry Brooks boat launch (Accessible from Palisades Drive, it adjoins the Dry Brooks Day Use Area in Bern Township). You will need to bring all gear that you plan to use for a triathlon i.e. Wetsuit, bike, helmet, running shoes, towel etc. This will be a fully simulated class and will take you through all that is involved with the transition area in a triathlon. This class is free to tri club members and $15 for the public.
  
• Our new picture site is up through SmugMug, corpsfitness.smugmug.com, and there is a page displaying Corps Fitness regulars getting outside, competing and enjoying being active. I want to showcase anything you do outside of class and ask you to submit any pictures you have to myself or to Matt D mjdicintio@comcast.net to get posted on there and the blog. If you don't know, the blog address is www.crossfitberks.net.

Watch your lines

Regardless of the exercise, make sure the muscle action comes from 1) mental engagement, focused consciousness of what is happening and about to happen to the body, and 2) quality, natural, elegant, coordinated, well-executed movements. 'Tis true for basic bodyweight exercises (bicycle crunch, bend & thrust, push up, whatever) to loaded exercises (KBs, squat cleans, deadlifts, whatever).

Notice in the pic, hips are back (posterior), and we need them vertical. How's that gonna happen? Drive the heels and use the hamstrings & glutes. You can almost visualize how this can go south...too much leg (squats), too much pulling with the lower back (ouch), too much shoulder movement and shrugging, too much up on the toes (knees). That's someone that's just approaching it as, "Muscles will move this." Instead of thinking, "OK, I gotta get this bar, straight up that line by driving my heels and firing my posterior side..."

Check out these 2 CrossFit journal teasers (subscribe in order to get full article). You get the point. Then watch the CrossFit video.
Deadlift Analysis
Squat -- Active Hip

Make it stop!

Yeah, yeah, yeah...turn that frown up-side down. Chris will be back Monday!



Where was he? Our fearless leader was recognized by PSU for professional accomplishments. Congratulations, Chris!!



PS. Almost forgot this from Friday 5am KB

Lower Body (5 Pushups after each)
KB Squat
Tire Jump
Snatch into Rev. Lunge
Plank Knee
KB Single Leg Reach

Upper Body (5 Broad Jumps after each)
Double Pulls
Seated Iron Cross
Quick Step/Backward Bearcrawl
Handwalk
KB See-Saw Press

Need something to do over Spring Break?

Any CFers taking some Spring Break time in warm, relaxing places (like, ahem, the Gulf Coast of FLA)...here's a recipe for success...in between beach volleyball, wading in the surf, golf, mosh pits, etc.






1) Warm Up (you know, the kind that makes us sure of the fact that "our warm up is your workout"!)

2) 2 Rounds
Double Pulls
Steam Engines
B&T 3 Hurdle
Body Bar Crunch
Med Ball Suicide
Arm Haulers
Plank Knee
Side Step Up
JJ2BT
Box Drill
KB Sit Up

3) Speed Round of same

4) 3 minute Jack Webbs

5) Collapse until the Final 4 games begin.

Ta-da!

While CKs away, the CFers will play!

Nice push last night.
KB Swing
Box Jump (length)
Push Ups (double)
Quick Step
Plank Knee
Rope Heave
Skater Lunge
8 Ct.
Med Ball Twist
Side Hurdle
HRs up...bear crawl or star jump to each station.
See you on Saturday morning!

Ever get the feeling...??

OR

Food complexes

If you're contemplating your dietary content and process, here's some info that may help you get more bang for your buck when you eat. How can you get the most out of the energy and nutrients in the food you consume? Well, it may be an issue of correct "combinations" of foods.

Yes, kind of like a Kettlebell Complex (say, Swing, Clean, Push Press)...the parts are good, but the whole is greater than the sum. So it may be with foods...how can you unleash the potential of all those raw, natural foods? Make a Complex!

Tomatoes & Avocado
OJ & Oatmeal
Blueberries & Grapes
Apples & Chocolate

Click here to read the full descriptions and research.