Filthy...2:15?

Take a Filthy 50...lose the 50 reps.
3 rds: 1 min, 45 sec, 30 sec, no rest
Wall Ball, Burpee, Double Under, Jump P/U, Box Jump, KB Swing, Walking Lunge, KTE, Push Press, Good Mornings

Monday Did You Know: Cup o' Joe

It might not just be that ugly vice anymore!

Reducing chance of disease from diabetes to cancer to Parkinson's? More here.

Check out a quick video clip here.

Maybe it's better just to pay full price?!

Back-to-School Half Price Punch Card Day: I gotta do that for a 1/2 price punch-card? Is it hard to understand what's wrong with those folks who showed up?
(915 reps, click on image):
Section 1 The Warm Up (50 swing 50 Jumping Jack, 40 Swing 40 Steam Engine, 30 Swing 30 Mountain Climbers, etc)
Run 400m
Section 2 The Rounds (5-10-15/5 rds: that's 10 KB Pull Catch)
Hill Run
Section 3 The Abyss (10 High Pull/10 Pull Up/10 OH Squat, then 9 of each, then 8, etc)

Youse are tough as nails!

Fall into CF

Advanced-Beginner transition. Lots of folks out and about today...big classes, critical mass makes a difference in the class energy! Summer slacking is over...let's amp it up for Fall!
4corners: (Run 200m after each corner)
8ct/Hip Ext.
Step Up/DiveBomber
Iron Cross/Wall Ball
B&T Side Jump/Leg Raises

That seems a little one-sided.

Happy Friday!
Uni-lateral Day: (alt. 30 sec R/L)
Push Jerk
Swing
Ladder hop
Rev. Lunge
Snatch
Band lunge
Battling Ropes

Good to see that everyone who asked for the 5am start actually showed ("Yeah, definitely, earlier is better for me.")...oh, wait...well...most everyone...do we need to change someone's moniker to "Snooze Alarm"?

Thursday Updates

Things to remember starting 8/31:
1) Friday AM KB is now back to 5AM!
2) Tuesday 9:30AM KB: canceled!
3) Thursday 9:30AM: new class (CF Bodyweight: Matt D.)

Sunday Special:
August 30, 10:00AM, Revenge of Karate's Revenge and Back-to-School sale. Only our Karate Steve would ignore a little detail like diastolic blood pressure, and put 100 Burpees next to 150 L-sits (hey, blackin' out b/c of all the up-down-up-down is part of the fun!).

And since all-ya-all were too good to craft a workout for that incentive game, you will have a chance to suffer for a new incentive (is that more up your alley?) If you finish this Sunday Special, you may purchase 1/2 price punchcard (10-class, limit 2, must complete workout, only available Sunday). Expect the unusual combo of running, KBs, CF exercises.

Wednesday Form: A good lift

It's a pretty thing, no....a good lift. Flexibility, strength, and focus!

Important to notice, here, look at the angle from hip to shoulder at the bottom...notice how long she holds that angle (ie, flat back)...through all 3 frames...that's "good lines"!!!

But it's also true that nothing can make you cringe, flinch, and look the other way like a bad lift!

To hurt yourself in the real world or gym, break that angle too early (like in the second frame)...that's heaving with the back...and that's a no-no.

Much of this is flexibility...in the back side and not having hip flexors that overpower the system. Also, would you say her butt is out the back? Yeah, just a bit...that's where the power will come from!

Now imagine this...add real world speed to that beautiful move...and you have a KB Swing! Read here for all the benefit of Deadlift...KB Swing provides that + Speed! Wow...did you see all those benefits to the Deadlift...awesome stuff...it'll even lift your spirits!

Practicing this form and being mindful of your "lines" are critical...because it's the foundation for so many moves (done correctly of course). Definitely when you are lifting or swinging (form & efficiency)....but also you would hone this form, for example, coming up from a Burpee (as if she just snapped her legs in from the plank), or in a Monkey Squat, Cleans, Jumping, etc, etc.

photo from bodytribe fitness/physicalsubculture.com

Tuesday Attitude: The sun was in my eyes

and other annoying excuses. (Technically, they are called "Attributions" but a CF shirt with "What's your Attribution" on the back wouldn't be so cool.)

Whether it's blaming the class, or invoking bad luck, or making excuses about scheduling, or just downright whining about genetics...all these attributions share a quality...denying personal control and responsibility for fitness.

Anyway it's that time of year...
"You look good, you're lucky." Yeah, and it's just unlucky that Ho-Hos and Double Cheeseburgers somehow fall into some people's mouth...oooh, that's snakebit! Luck favors CFers!

"I have a bad back (or knees, etc) so I don't do that stuff." Riiiight, um, put on your "Franky Says" splat shirt and jump back to the 80s! It's 2009! BECAUSE folks don't do functional squatting and lifting, they have bad back and knees...get the logic straight!

"I have to get in shape before I workout like that." What the heck does that even mean?

"It sounds hard." And that's most likely the difference between people who "exercise" and "go to" the gym...and people who "workout" at CF.

"I don't have time." "The classes are too early." "The classes are too late." "I have eleven toes." "My dog ate my sneakers." and on and on and on....

Sometimes, it really seems easier to fit CF into the schedule, lock it in, and get it done...than to put all that psychological energy into making excuses and avoiding reality.

You may still rely on the CF Resolaction "Sh#t or get off the pot." That's always a reasonable defense against "excusers."

But now, when people hem-and-haw, why I can't do this, hummina-hummina, why I'm not doin' that, blabbidy-blab can't, won't, coulda, shoulda...you can show some sensitivity...just agreeably nod and say, "Yeah, the sun was in my eyes, too."

It was only 99!

Ok, so it was 101 when we started....but 99 when we ended!When it's under 105 degrees we gotta blow it out, no?!




Rope Heaves, Tire Flip, Burpee, KB Swing, Hello Dolly, Lunge, Box Drill, B-buster, Step Ups, PushUps, Monkey Squat, Russian Twist (alt. 30/45 sec. stations)

Now, if you're like me, you might be thinking, "Did I read that right...does that say Rope Heave to Tire Flip to Burpee to KB Swing?...that's relentless!!"

If you're like BF, then after 2 rounds and some Leg Blasters, you just shook your head and said, "What the f*%k was that?"

And so this circuit is aptly named...The "What the f*%k was that?"

Monday "Did you know...?"

"Hmmm, another Monday Did-You-Know....fascinating...tell us more!"

Alright, alright...let's stay with the theme for another day?

Did you know that love contributes to your health. Indeed, satisfying long-term relationships have been related to outcomes ranging from lower blood pressure to faster healing!
Read more... and love it!

Care package items

If you were planning on donating to the care package, please do so this week. Karen W's husband serves in Afghanistan and is able to get these items directly to soldiers who receive little-to-no mail or packages! Thanks!

Love is in the air

The really big event!

The big event: Dan-Oh...48!!!

The Main Event:
Air Squat, B&T Jump, Arm Haulers: Push Up/Crunch
Sumo Pull, Dynamic V, Rev. Lunge: Step Up High Knee
Side Step, Dips, Crunch: Tunnel of Pain
Squat frt raise, Walkabout, Back Ext: Med ball side shuffle
Rob Shauls

Wedding Bells

Do you hear Wedding Bells or is that just the Kettlebell 3-Bells of Pain workout???

Congratulations! Wishing Chris & Gretchen health, happiness, and friendship the rest of their lives!

3-Bells of Pain: 8Swings, 5/5 Snatch, 5 Sumo Pull (4 min/2 rds)
Agility: Ladder, Skater Lunge, Side Step, Squat Jump, Cone Sprint, Honeymooner (30sec/3 rds)

Because there's no such thing...

as 10 seconds off!

Box Jump/Toe Tap

8ct/KB Swing

KTE/Jump PU

Slam Ball/Locomotive

Supermans/Combo Crunch

Front-Side Raise/OH Punch

(Rd 1: 20 on/10 on, 2 minutes)

(Rd 2: 10 on/20 on, 1 minute)

Thursday Updates

There's plenty going on at CF and its related organizations, IM ABLE and GOT THE NERVE?...so keep yourself well informed!

1) MOST IMPORTANT: Please continue to check the schedule for important class changes. New classes may be added or there may be time changes to old schedule.

2) Aug 30: KB Sunday Special: Get your back-to-school groove on!

3) Sept 12: Lancaster Triathlon (Directed by our own Chris Kaag)

4) Sept 26: IM ABLE tent at Walktoberfest

5) Sept 27: Wildlands Challenge (Go CF teams!)

6) Sept 28: IM ABLE Mini Golf Fundraiser (look for details soon at the gym)

7) CF Complete Athlete Team Challenge (look for details soon at the gym)

Wednesday Form: The Push Up

It's the signature Corps Fitness move...and one of the defining moves of one's fitness level. Ask anyone to drop and do 25, yes only 25, pure pushups...not many can.

So as you work on this exercise be sure to do proper modifications before jumping in and doing crappy, ugly "proper" pushups. A good gauge...if you can't do 10-12 pure pushups on hands and toes (without reaching with neck, popping butt, short arming, etc) then you should be modifying on knees and inclines. (see video below)

Watch this "CrossFit Developing Push Ups" video...stop it at 56 seconds...look at her in the down position...Perfect....chest is slightly lower than face...not reaching with neck...shoulders, hips, knees, ankles all in a line....that's a pushup! (If you are unable to do 10-12 of those, then think about modifying.) The biggest flaw is people lead with face (turtle neck reach)...the body should lower on the same plane.

It's is an extremely difficult move...develop it, work it...there's no shame in going on inclines or knees as you develop the core and upper body strength. You will find that by doing proper modifications you will get closer to pure pushups faster than trying to eke out crappy pushups.

Work on that for two weeks and see how it goes!

Tuesday Attitude: Truer than True

Lucky 7
7 Combo Crunch, Burpee, Double Unders (Tuck Jump)
7 Dips, DB Swings, OH Squat

4 Rds (2 min, 90 sec, 1 min, 45 sec).
Run 400m between rounds

Drink yourself thin.

Did you know...

Estimates show that the average American consumes 3700-4000 calories per day. That's almost 2000 calories over what's required.

And it is estimated that 20% of those calories come from beverages (juices, sport drinks, and sodas). Let's do the math. That's about 700-800 calories a day in fluids!?

Stay hydrated on these hot days, but keep your hydration "clean."

45 minutes...or 4 punches!

Well....not really "free"....but it's that time again...you can win yourself some CF class punches....4 punches to be exact (I'll wait until you pick yourself up from the floor)...yes, that's 4 punches!!

It's a different twist on a Workout Challenge. You create a workout. Post it to comments. If Matt can't complete it in 45 minutes, you win 4 CF class punches.


Rules of engagement:
1) Make the exercises doable. Like a "Wall Ball Bench Press Suicide Get Up"....uh, no! But also, be creative and maybe show us something new!
2) Be reasonable. "500 Muscle Ups, 500 Burpess, Run to Blue Marsh" or "50 minutes of Double Unders"...Ha Ha that's so witty and clever that I forgot to laugh. Only serious inquiries. In fact, nonsense will COST you 4 punches! But also, be creative and maybe show us a different format or structure!
3) If running is included, just say # of laps (which would be the "400 lap") (like 2 laps, 4 laps, etc). If you say Hill Run, that's 1 mile, around brown building and parking lot, all the way to stop sign at top of hill intersection and back. Starting and stopping at CF door.
4) Do not include "warm up." This should be all "workout" time. Clock starts on 1st rep or at the door of CF for a run.
5) Write out your exercises and instructions (reps, sequence, rounds, etc) clearly in a Comment to this post.
6) Entries due by Thursday August 20.
(PS. Here's a clue...if you were going to say "Just do 12 Days of Christmas".... last time, Karate and I finished in about 39 minutes.).

Annie's got her guns!

Ok, so maybe we all don't want the physique of Annie T. Then what's the point of this post?
A few things: One, a tight midsection (ie, nice abs) comes from working all those full-body moves (swings, cleans, burpees, wall ball, whatever) to full range of motion, quickly, and as hard as you can!
Two, look at the midsection activation (yeah, the "abs"). Notice, this is the "deceleration" of the KB and look at the mid-activation! Nice....getting ready to deal with the speed...contract AND extend.
Three, you only get a developed front side like this by making sure you work the backside...ah, paradox!:)








Annie Thorisdottir


CrossFit 8-11-09

Anything but...

Weekend Warriors. Look familiar? Yep, those are the folks who break themselves down day-after-day, week-after-week at CF. It's always good to see CFers out and about...putting all that conditioning to good use!!!!! The ladies placed 3rd! If anyone else placed or did something remarkable, like Burpees mid-race or Thrusters with a competitors bike or Turkish Get-Ups in the transition area...just post to comments.

Combined Efforts

On August 8th, for the 1st time we took our beginners, intermediate and advanced people and threw them all together!! The result was a motivating day of people of all abilities working and pushing eachother toward a common goal...to finish. The workout was scaled to each level but each of the 6 teams included every level and had to perform as a team to finish. Workout was tough but everyone made it through:

Advanced 30-20-10 reps

8 Count Bodybuilders

Air Squats

Knee 2 Elbows

150 foot Bear Crawl

400 M run

Intermediate 20-15-10

8 Count Bodybuilders

Air Squats

Knee 2 Elbows

100 Foot Bear Crawl

200 M run

Beginners 15-10-5

8 Count Bodybuilders

Air Squats

Knee 2 Elbows

50 Foot Bear Crawl

100 M run

Afterward was followed by a social for the different groups who workout on different days the opportunity to meet the others. Great job to everyone who came out and this won't be the last.

Check out the rest of the pics here

Motivator of the Month

On Saturday, after the first but not last combined beginner/advanced class, we recognized the first recipient of the "Motivator of the Month". This award will be given monthly to someone whose performance or attitude epitomizes what Corps Fitness' philosophy is...No Excuses!

I am proud to announce the first candidate for this award was John "Johnnie" Urkuski. Johnnie broke his wrist and was forced to wear a cast for 6 weeks and unfortunately had to have surgery to fix a bigger problem resulting in another cast having to be worn for another couple of months. Despite this, he has not missed an advanced class and he has not made excuses as to why he cannot workout. He Improvised every workout and found exercises to do that didn't involve his right arm. He Adapted and Overcame and truly earned this award.

If you see anyone who you feel deserves this award please submit their name in the ammo can that will be available for submissions. Awardees are presented with a 10-class punchcard as a thank you for reminding us why we are a part of Corps Fitness.

Sat. Aug 8: "All Play"

Sat. August 8, 8:30AM!

Combined class: Beginner & Advanced!

Come out and meet ALL the CF Folks, have a great class (for all levels), and stay after class for some CF socializing!!!

This should be FUN!