Enough said.

4 corners:
1) KB Leg Raise, B&T Jump
2) 8 Ct., Rev. Lunge/Side Raise
3) Sandbag Step Up, Dive Bomber
4) Med Ball Squat Jump, Hearts
(Run 200m after each corner)
2 rds.

Old...School...

Back to Basics:
Steam Engine...Handwalk...
JJ2BT...ACP...
Russian Twist...Hot Seat/Sun Gods...
Jack Webbs...ACS...
Pull Ups...Scissor Lunges...
(Down the middle after each)

What'd you say??

So someone yells out...was it in agony, inspiration, ecstasy, rage, delirium???..."Dead Bugs Rule!" What???

Wagon Wheel

Bar Complex, Plank Knee: 8 Ct.

Lumber Jacks, Dead Bugs: B&T Jump

Dip/Pushup, Curls: B-busters

Toe Tap, Walkabout: B&T Punch

End: Triathlon (Bear Crawl, Bicycle Crunch, Run)

(and only 106 degrees!)

Tri it out!

Chris Kaag is serving as Race Director for the 27th Annual Lancaster Family YMCA Triathlon on September 12, 2009.

Click here to register at Active.com.

Carry on, carry over, carry under

Perhaps we'll chalk this one up to the "Lesson Learned" category...vote with head not with heart!
400m Bar Carry (before each)
25 Sandbag Heave
100' Tire Flip
25 Combo Crunch
25 Sumo Squat HP
25 OH Swings

(Oh dear voters...where were you:)....?)

Pace day!

Well, not that fast...but go fast!

Suicide
Hello Dolly
Skater Lunge
Shoulder P/U
Side Hurdle
Monkey Bar/Hang
Side Step
Dips
Box Drill (Hop)
Dynamic V
(3 Rds)

7 Box Jumps/Push Up Drill

Happy Father's Day

Part 1: 5 Rds (1min Push Press, Swing, Burpee, L-sit up)
Part 2: GRIFF (CrossFit Hero Workout)
Stretch
Done!

That's ill...

Let's hope that CK is ill b/c the Little Sheets workout got zero votes! Hope you're feeling better.

Pods and 10 station circuit won! Which means, all next week, expect "Main Event 400m Log Carries on Little Sheets"....that should be about right!

6 on a side???

When you're in a pinch, start the day with a quick "300"
100 KB Swings
100 Push Ups
100 L-sit, combo crunch





What happened to 5 on a side?

Steam Engine
Tire Blast
Superman
Snow Angels
Frog Pushups
Squat Front Raise


Honeymooners
Good Mornings
Split Squat Press
Lateral Lunge Press
DB Push Press
Handwalk

(down the middle Bunny Hop, Bear Crawl, Ladder)

Did you know...

"It's not whether you get knocked down, but whether you get back up."?? That's a big part of Corps Fitness and IM ABLE philosophy.

Check out these pics and video of Chris riding with a local man, Dominique, who was recently paralyzed.

Video

Pics

Schedule reminders

Monday: 5:30am CF, 9:30am CF, 5:30pm CF

Tuesday: 9:30am KB, 5:30pm CF

Wednedsay: 5:30am CF, 9:30am CF, 5:30pm Beginner, 6:30 KB Intro

Thursday: 5:30am CF, 5:30pm CF

Friday: 5:00am KB, 9:30am KB

Saturday: 7:30am KB Intro, 8:00am CF, 9:00am CF Beginner

(check schedule for specific class descriptions)

CF Christmas in June

BF...did you vote? And not show? What kind of sick person, looking at those workout options, would vote and then not show?

It was somewhere around rep 617 that I thought, "Gee 20 people voted...but only 10 are here...that's pretty disturbed!"

So, if you were a voter-non-show-er, you got some soul-searchin' to do. Regardless, you know the 10 that show'd (the wild bunch!). That has to be THE SICK-ILLEST workout ever devised (if not...it's in the top 2). Yummy food was a tasty way to top off the workout...but really, it's a good thing Christmas only comes twice a year.

CF Loser "Winners"

Here are some of the results. Thanks for participating.

Team Matt:
Weight Loss: -164.5lbs
Fat % average loss: -2.5%

Team Chris:
Weight Loss: -89.0lbs
Fat % average loss: -1.2%

This means, folks, as an entire group we lost 253.5lbs...great work!

Team Chris Loser Winners:
Weight Loss
Karate: -14lbs (7.4% of bodyweight)
Lisa: -13lbs (8.4% of bodyweight)

Body Fat % Loss
Karate: -5.4%
Trish: -6.0%

Body Fat Loss in lbs
Karate: 12.1lbs
Trish: 12.2lbs

Team Matt Loser Winners:
Weight Loss
Johnnie: -23lbs (9.7% of bodyweight)
Melissa: -14lbs (8.92% of bodyweight)

Body Fat % Loss
Bob: -6.9%
MariaC: -5.0%

Body Fat Loss in lbs
Johnnie: 18.9lbs
Mere: 11.2lbs


Remember, we'll still be on Livestrong hanging out...if you want to join in, send Matt your Livestrong username.

IM ABLE & Bear Creek

IM ABLE exposed folks to the handcycle and showed off the adaptive ski at Bear Creek Resort. Portions of proceeds from the BrewFest at Bear Creek that day were donated to IM ABLE.

Weigh-Out & Sunday June 14

All "Biggest CF Loser" participants:
Remember to weigh out this week...by Friday (hopefully)!!!!

Also, everyone is welcome to attend the post-competition workout party.

10:30am, Sunday June 14th....it's Christmas in June!!

Workout: Karate Steve's 12 Days of Christmas...(warm-up on your own, demo of the 12 exercises at 10:35 promptly...)

Please bring something to eat/drink:
1) If you've been avoiding a certain food(s) on this 6-week weight loss challenge and want to treat yourself, then bring that food you've been craving...my team knows I'll have the Swedish Fish, Jelly Beans, Licorice, and sundry jellied candies, anything prepared with Yellow 7, Red 5, and Blue 3!!!

OR

2) Did you find a new, tasty, healthy recipe during the 6-weeks that you want to share, then bring that dish/treat...for example Nat gave us Cowboy Caviar, a nice black bean salsa!

OR

3) Just bring whatever you find easiest!!

Feasting may commence before, during, and/or after the 12 Days workout (ideally the Black Bean salsa comes AFTER)!!

Thanks for participating and hope you all reached your goals, learned something new, and had fun!!

Only 1 word....

Wickedly sick-ill!

6 in-6out

Loads ups, DB Punch, Plank Knee, JJ2BT, AC Squat , Curl/Press

Wall Ball, Slam Ball, Burpee/Clean/Lunge, T Push Up, Hip Extension

Oh, and some running & extra reps...CK was only getting a little PO'd!!!!

You really got some nerve!

Excellent job folks!

Another terrific year for GTN and the Myelin Project!

Uh-oh!

There's an old saying...

"You know you're in trouble when 50 B&T Jumps account for only 1/20th of the workout."

But look BW & TW are still smilin'! (picture thought bubbles over their heads, "That was a gas...let's do 2 more rounds!")





3 Lanes of Pain:
Hearts/Bear Crawl
Heavy Lunge/Good Morning
KB Leg Raise/Mtn Climbers
25 B&T Jump


Side Step/Run
Plank Knee/Lying JJs
DB Swing/Bicycle Crunch
25 B-buster


Hang Run/Air Squat
Med Ball Squat Jump/Suicide
Crab Walk-Pike/High Skip
25 Plank Walk

Everything but the kitchen sink workout

I think this was one of the exercises...I don't remember.
EBTKSW:
Sun Gods, BW Bear Crawl
B&T 1 legger, JJs
Box Jump Squat, Steam Engine
Dip Bridge, Ladder (2in2out)
Table, 6 Ct.
Quick Step, Back Extension
BW High Skip, Side Lunge/Ball Press
Run laps between sets of 2
End: Man-maker Air Squat/Push Up

Class change

Starting today, Tuesday 4:15 KB Class canceled.

Starting June 16, Tuesday 9:30am KB/Bodyweight Circuits.

Remember, too, other newer classes (in case you missed it):
Tuesday 5:30pm Bodyweight circuit
Thursday 5:30am CF class

Click here for rest of CF schedule

Jump into June!

Happy June everyone. And still...our warm-up is your workout!:)




















Jump into June:
Pike, Air Squat, Walkabout, Squat/Front Raise
Tunnel of Pain


Jump P/U, KTE, Ring Pushup, Rope Heave
Side Shuffle/Med Ball Pass


JM Row, Plank Walk, Wall Ball, Rev. Lunge
Suicides