Reading Hospital Run

October 11th the Reading Hospital is holding a 5 & 10k run. Link for info http://www.readinghospital.org/oth/Page.asp?PageID=OTH001576

1st for those who are interested we will be representing CF style with a group Indian Run. Those that are in can assemble and determine groups on race day. Why do a regular 5k when you can do an Indian Run 5k!!! Wearing Corps Fitness gear always appreciated!!

Second I have two free registrations for being a sponsor so I will take names for people who need to register and will pick two random names by this Saturday so get on it and give me your names if you want the free entry.

TabataNawataTabataNawata

WOD
Curl/Push Press (Nawata)
Sandbag Step Ups (Tabata)
V-Bar Pull Ups (Tabata)
KB Swing/Air Squat (Nawata)
KB Crunch (Tabata)
Tire Flip/Slam Ball (Tabata)

Wednesday Form: Jumping Pull-Ups are a snap.

Hip snap, that is! The jumping pull-up is a fine exercise...as evidenced here by how smoked these two get in a short period of time.

Notice, with legs extended, the arms are bent. So that means, with arms fully extended down, the knees will be bent. Watch her through the second minute (after getting to the proper height)...notice the angle of the knee upon landing. Look familiar? Maybe like a push press dip? Sure enough!!! That loads up the body for the hip snap.

Focus on that snap to get the weight going. That will allow you to pull with the back/arms and develop/gain upper body strength on your way to regular pull-ups. Moreover, (again watch her closely as she loads the hips), that hip snap is the emergence of the “kip”...get the weight moving horizontally prior to pulling vertically.

It’s easy to blast out jumping pull-ups ignoring form and just flailing about...but attention to a little timing, snap, and form will more readily get you on your way to a regular pull-up. Try it out for a few weeks.

Tuesday Attitude: Unreplaceable

It's not Monday, but did you know there is an Extremity Games?
Check out the gallery here.
Or watch this summary video.


Their tag-line sets the Tuesday Attitude today:
"There's no replacement for the competitive spirit."

WOD
5 rds.
Run 400m
21 SDHP
21 Thrusters
(Go heavy...compete!!!)

Monday "Did you know...?" We're not worthy

15 CFers descended on Blue Marsh Lake to participate in the Wildlands Challenge Adventure race. We know that simply completing this beast of a race is an awesome accomplishment. Physically and mentally draining...running, pulling canoes and canoeing, biking, and a variety of other challenges.
Everyone raced in proper CF form. But in this case, the ladies reigned supreme and get top billing here. See more photos at the CF picture site at Smugmug.

Also, if you have pics from the race to share, get them to us.

Lastly, gear got all shuffled around, so we'll start an Adventure Race lost and found. BF needs a long-sleeve, black, Under Armor shirt. Post to comments.

Sunday CFer

This guy's an inspiration...because he gives a wicked competitive push every class? Maybe.
Because at like 6'6" he bearcrawled 18 laps? Possibly.
Or because he arrives with pink, pastry-filled boxes? Could be.







Name: Adam Ressler, 31

How’d you hear about it/When did you start?
A friend of mine heard about this great workout that sounded a little like our college track workouts, had to check it out! Turns out it’s even better.

Why do you like CF? Why do you keep coming back?
It is an awesome workout that allows you to push yourself as hard and as far as you can. It’s only good if it hurts! I keep coming back for the workouts and the people. So many awesome people (and now friends) are there you just can’t miss it.

What other activities do you do to stay fit?
Basketball, lots of basketball.

Do you use CF to train for any sport or activity?
I like to pretend I will still throw javelin at a high level like in college. Also to keep up with the college kids in basketball.

Most and least favorite exercises?
Most favorite would probably be wall ball, uses all your muscles. Least favorite, any upper body exercise (my arms are weaker than a 5 year old girl’s).

What’s a personal challenge you have at CF?
Improve my cardio, so I can keep up with my wife when we run (crazy runner people!)

Most memorable moment?
Finishing the Ironman triathlon with Jackson and the awesome CFers who waited with us and ran with us on our last six laps.

What would you like to see at CF?
A recurring challenge series where you can measure yourself against your last performance to see how much you can improve. Not that we need motivation but this would be fun and I'm a little competitive (just ask Lauren).

Saturday items...

1) How about that Side Hurdle-Alligator Crawl Drill...something else, huh......oh, you didn't do that one....maybe get off your tush and get to AM class!

2) Fun day at R-Phils Stadium for Walktoberfest (Humane Society event)...look who shows up...Thing 1 & Thing 2, Mascot 1 & Mascot 2, and JD!

3) Anyone racing tomorrow should be at the gym tonight at 5:30 for Chili, Pork BBQ, and Schlitz pounders.

Thursday Updates

1) Friday KB: KettleFun & KettleFit (code: Ground & Pound)
2) September 26: Walktoberfest “Walk for the Animals Expo” R-Phils Stadium 10-3pm, stop by the IM ABLE tent.
3) September 26: Wildlands Challenge Pre-Race Dinner (CF)
4) September 27: It’s here! Wildlands Challenge, Blue Marsh
5) September 28: Gasser's Miniature Golf, 3-7pm, proceeds benefit IM ABLE Foundation (PA Restaurant Assn.)
5) October 6: Tuesday 9:30am class begins
6) October 11: Reading Hospital Road Race
7) October 17: Call-To-Action Fitness Challenge
8) Special thanks to DJ for "updating" the blog!

Say it 10 times fast...

"Squatting is good for me."

Myth: Squatting is only for big lifters...it's bad for your knees and back.

Fact: Squatting IS the foundation.

The ability to execute a proper squat requires balance, flexibility, mobility, and strength. Execute multiple squats...and you’d add endurance and power to that. How can that be bad?

Look here...knees pushed out and behind toes, hip crease below knees, tall spine, good lumbar curve...and smiling! OH Squat, Air Squat, Back Squat, Front Squat...it's all good.

Sure, squatting correctly is difficult for most people...but hey, hate the message not the messenger!

Here’s what Mark Rippetoe says:
“Anyone who says that full squats are “bad for the knees” has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter.
People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women’s dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem.
But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats. Most such people have absolutely no idea what a full squat even is, and they certainly have no concept of how it affects the knees, unless they have had additional training beyond their specialties, which for the professions mentioned does not include full squats.
Because if these people knew anything about squatting, and the difference between a full squat and any other kind of squat and what they do to the knees, they would know that “full squats are bad for the knees” is wrong and thus would not be making such a ridiculous statement.
Now, this is not to say that doctors, physical therapists, and nurses haven’t been exposed to knee anatomy. They have, but they have not, as a rule, been exposed to correct squatting, and thus they have no idea how the movement is related to knee anatomy. The fact is that the knee and hip anatomy actually dictate correct squatting technique.
Smart as these people are, you’d think that they could figure this out, and thus derive correct technique, the way we ignorant, uneducated lifters have. But I guess you’d be wrong if you thought that.”
- Mark Rippetoe, author of Starting Strength


For a good description of squatting visit CrossFit South Bay

For OH squat description click here.

Tuesday Attitude: CAN

CFers...remember Team Hoyt? The definition of our "Tuesday Attitude." This one's always worth another glimpse!

Monday "Did you know...?"

RD1 Run 800 / 20 pull ups / 40 burpees / 60 L sits / 80 KB swings / 100 air squats
RD2 Run 600 / 15 pull ups / 30 burpees / 45 L sits / 60 KB swings / 75 air squats
Rd 3 Run 400 / 10 pull ups / 20 burpees / 30 L sits / 40 KB swings / 50 air squats
RD 4 Run 200 / 5 pull ups / 10 burpees / 15 L sits / 20 KB swings / 25 air squats
Did you know the 2 most common excuses for avoiding The Barbarian were "My mom won't let me go" and "I don't want to get Rhabdo"??? Only a handful of Nasties showed up to blow this one out...Nice! (Tanner made it 8...he missed the pic warming up with 315lb deadlift or something!:)




Did you know that in January 2009 reports suggested that High Fructose Corn Syrup may contain Mercury? The findings indicate that certain steps in the production of HFCS may expose it to Mercury. So one of the most common ingredients in prepared foods is alleged to contain one of the most toxic substances on the planet...ouch...read more, decide for yourself.

Sunday CFer

When you see The Dish at CF, you're guaranteed to see her working hard, and always smiling!

Name: Tricia Williams, 29

Why do you like CF? I love Corps Fitness for 2, very simple reasons. Hands down, it is the best all around workout I have ever been exposed to. Chris and Matt have the phenomenal ability to get into your head during a workout and make you aware that you will always have more to give before leaving the gym. I feel that learning to motivate and being effective at it is a rare talent. The second reason is the people! I love going to class, no matter what time or day and being completely surrounded by great, competitive people, who love to work extremely hard and laugh a little bit while doing it!

How’d you hear about it, when did you start? My first class was January of ’09. My husband, Brian, had been doing the classes for 9 months and would come home after every class and say, ”Tricia, you have to do this with me, I know you’ll love it, I can’t explain why, you just have to come.” I started with the Wednesday beginner class and could not wait to work my way into the advanced as it would give Brian and I an opportunity to do it together. I am confident that I echo thoughts of other couples who workout together, it quickly became quite the competition between the pair of us.

What other activities do you do to stay fit? Anything outdoors! Hiking, bike riding, trail running!

Do you use CF to train for any sport or activity? Currently, the Wetlands Challenge, September 27th at Blue Marsh!!!

Most and least favorite exercises? Most favorite would have to be anything group, ie) walking lunges or the ammo can/medicine ball relay sprint. My least favorite is the 8 count BB, what can I say?!

Most memorable moment? Would have to be this July, 110 degrees out (which I think could be an understatement)…sprints on the blacktop, and then everything seems really fuzzy…Matt commenting about the tread on his shoes melting…In my dreams that evening, I remember cursing the darn little sheets.

What would you like to see at CF? I think it would be awesome to have a bi-annual team competition incorporating relay races and group exercises, CF’s own little version of the winter and summer Olympics.

You lost me at...

20-8 Counts in the warm up.
Pod 1: Jump P/U, JM Row, WallBall/Burpee
Transition: Bear Crawl
Pod 2: Step Up, ACS, Lunge/Press
Transition: Sprint
Pod 3: B&T Punch, OH Punch, Side/Front Raise
Transition: Box Drill
Pod 4: Pike, Pulse, Plank
Transition: Crabwalk
(PS. Should we have called the cops on that shady group huddled around the air conditioner?)

He ain't no joke: Uncle Rhabdo

OK, so the point of CF is wild intensity. Every class, every Special Sunday, every Holiday blowout is a chance to unleash and test the limits. That’s the point, right...why push the envelope when you can shove it the hell through?!!

Right.

But that’s also the point...there are physical limits in the world. We like to say there are no limits, push yourself beyond your limits...but that’s in the metaphorical world...the physical world has plenty of limits! When you go with intensity, purpose, and competition, there is the risk of injury. Slight muscle tears that keep you out a week, nagging tendon and ligament damage that may require months of healing before returning to full power, and even deadly serious results such as “Rhabdomyolysis.”

Rhabdomyolysis (Uncle Rhabdo to CrossFitters) can occur when physical, athletic activity is so intense that the muscle cells breakdown and the contents enter the bloodstream. Read this review for a further explanation.

Basically, from the intense physical shock, the body goes toxic. Not just sore, mind you, but toxic...pain, swelling, heart arrhythmia, and other symptoms that require hospitalization.

Granted, this is most likely to happen to a novice who swaggers in on a hot day and tries to keep pace with pull-ups, swings, burpees, and squat cleans. Sure, those conditions are ripe. And we may think we’re immune because our bodies are acclimated to the intensity, pace and heart rate...again, possibly true.

But any time, for any one, the conditions may be right...hydration level, fatigue, previous workouts, mental state, class competition, the particular workout...any number of variables could come into play to make it our day for serious injury.

So should we lower our expectations and stop trying to “redefine our fitness limits?” Hardly! That’s referencing an entirely different category of “limits.” If you’ve ever gone so hard that you are sore...sore beyond measure...sore to your core...so sore that you are physically ill...you may have come close to meeting Uncle Rhabdo. And for certain, that’s one limit you don’t want to push.

So in your attack, be relentless but not reckless. In your attitude, be intense but not irresponsible. As the article ends with, “Practice mindful exercise, thoughtful intensity.”

From the CrossFit site:
Warning, these workouts can kill! Acute exertional rhabdomyolysis is a serious clinical illness caused by an injury to skeletal muscle that results in the release of myoglobin and other cellular contents, including creatine kinase (CK-MM fraction) and aldolase, into the circulatory system. It can kill. Several cases of “Rhabdo” have been associated with CrossFit workouts. Only newcomers have been affected and poor fitness has NOT been a factor. We cannot emphasize enough the importance and safety of starting slowly: http://www.crossfit.com/cf-info/start-how.html.

Thursday Updates

Wednesday Beginner's Class blows out a CrossFit Michael and alotta Tabata! Nice!



1) Don’t forget the Beginner Classes: A great time to learn the execises, get acclimated to the pace, and meet some really terrific people!

2) Friday KB: Roses, Crescent Moons, & Unicorns! (Advanced KBers read that as: "Pods of Bitter Affliction")

3) Sunday, September 27: Wilderness Challenge. GO TEAM CFers!

4) Sunday, October 11: Reading Hospital 5k & 10k. Come out for a run or simply come out to join the fun at the CF/IM ABLE tent.

5) “The Barbarian”: Sunday, September 20, 10am. The typical Sunday Special...very challenging...get your endurance on!

MORF your FORM with FROM

In order to achieve any fitness goal, you must strive for Full Range of Motion (FROM) in all your movements. Sacrificing full range of motion to finish quickly or try to get more reps faster isn’t safe and isn’t contributing to overall fitness. Sure, we all want to go faster (especially when someone’s yelling at you “Go faster!”), but we aren’t getting any better if we’re shortening the range of motion. Maybe more importantly, making ROM errors puts you at risk for hurting yourself.

It matters not if you goal is weight-loss, better general fitness, or increased endurance and speed...the bottom line, the end, the “period”... if you want to be more fit, you need to prioritize range of motion and proper form, end of story!

Why?
1) Power (Force) = m x d/t: This means that the greater the d (distance) the greater the force you are applying. Said otherwise, the more Powerful you are. Said otherwise, the more calories you are burning! So go for FROM...move your body a greater distance...faster!

2) I’ll briefly summarize what CrossFit guru Mark Rippetoe says about bad form and limited ROM...
a) it shoves your joints into positions those joints ought not be in.
b) when your joints are in compromised positions, you are using muscles in ways they ought not be used. (read full article here)

Hence, this is why performance suffers and injuries are more prevalent when we let limited ROM detract from good FORM.

What are examples?
1) Butt wink or rounded back on Air Squats.
2) Butt above parallel on Air Squats.
3) Not going on toes or getting air on Wall Ball/Push Press (full extension).
4) Short-arming, turtle-necking push-ups.
5) Staying bent over when coming up in a Bend/Thrust (squat to standing)
6) Staying bent arm on pull-ups, or not going C2B.
7) Shortened leg on bicycle crunch.
8) Not dropping knee on a lunge
9) and the list can go on and on.....

Why?
1) Insufficient strength, balance, flexibility. This is fine...that’s why we come...to get better.
2) To go fast. Boooo...Hiss! That makes us uncomfortable.
3) It’s easier. Boooo...Hiss #2! That’s not the CF way, and technically, it’s not easier. Bad form and limited ROM works the body inefficiently! Inefficiency is the enemy of endurance. Just consider the Air Squat, people with exquisite form can go all day while those who bend and go half way down run out of steam quickly. FORM and FROM = Efficiency = More Movement = More Calories Burned and More Endurance Built.

The point is....go half the distance, get half the results....go FULL ROM and get full results.

Final Installment

Monday night came with the usual fair of basic stations followed by an obstacle course round. Still had 30 minutes left so the final installment of the triathlon series was introduced. The "Ironman" distance wasn't for the faint of heart but Adam and Jackson took the challenge of

1800 ft Bear Crawl

200 Bicycle Crunches (3count)

12 400m Laps

The majority finished the "1/2 Ironman"

900 ft Bear Crawl

100 Bicycle Crunches (3count)

6 400m Laps

The crowning moment last night is when a group of finishers formed outside and each took turns running the remaining laps with Jax & Adam. This demonstration was in true Corps Fitness fashion and that's what sets us apart from any other group...start together...finish together. Outstanding!!!!!!!!

Tuesday Attitude: Welcome to Our World

“Silence is the absolute poise or balance of body, mind and spirit. The man who preserves his selfhood is ever calm and unshaken by the storms of existence ... What are the fruits of silence? They are self-control, true courage or endurance, patience, dignity and reverence. Silence is the cornerstone of character."
-Ohiyesa, Santee Sioux

An overwhelming 2 responses to the Tuesday Attitude post last week...so let's give it another try. Do you have a mantra or quote that summarizes "our world"? That 60 minutes of special-ness that happens inside Bldg. 7? It could be a personal saying or famous quote...something that helps you get through?


Welcome to our world...the pain is inevitable, the self-pity is optional. Post yours to comments.




On an unrelated note, (do we expect wisecracks about "before/after" pics of Livewrong?) a while back the CrossFit Girl Barbara mated with the unstable mind of Karate Steve...this unlikely union spawned a workout titled, "The Barbarian."

It may be offered as a Sunday Special on Sept. 20 around 9:30 or 10...stay tuned to the Thursday Updates for confirmation.

Monday "Did you know...?": Will CF make me insane?

Did you know the word “insane” comes from the Latin, “sanus,” which refers to health or being healthy. That being the case, you can bet your rubber-room that CF will get you in-saner than you’ve ever been!

Consider the in-sane people who showed for the Sat. class which was 5-Pods of Torment.

Or the CFers who were in-sane enough to complete the Lancaster Triathlon...Karate, K-Tri, Leah, Sammy, Scott L?

You can’t be out-of-sane to do either!

Sunday CFer

(Mike L. works on his Chi Running pose during a 400m punishment run.)

Name, age: Mike Lawrence, 50 – for real
Why do you like CF? It is a workout unlike any other. I don’t care if you are training for a marathon, triathlon, or weight lifting competition, CF is going to kick your butt.
How’d you hear about it? I was going to a gym that Chris (the Commander) taught a few classes. I decided to try one just for something different. Man was it different.




Why do you keep coming back? Chris’s positive attitude and the fellow CF’ers are a big draw. Everyone is very encouraging. Also, I’m not sure what I’d replace it with. The total body experience is amazing. I still like to swim, bike and run but you gotta have CF in the mix.
What other activities do you do to stay fit? I do some triathlons (sprint and Olympic). I am getting into some mountain biking (crashing). I do like to throw some 5 and 10k’s in there.
Do you use CF to train for any sport or activity? Not really. I do it for all around fitness. It helps me in everything I do.
Most and least favorite exercises? There are many favorites but if I have to pick just one I would have to say I love the Burpees! Least favorite is probably Burpees. That would go for pretty much every other exercise we do.
What’s a personal challenge you have at CF? When you’ve had a tough day and you show up for class, it’s sometimes difficult to push yourself to get the reps. Chris and Matt usually take care of that in short time. The other challenge is bringin’ the salt!
Most memorable moment? Ahhhh, there are so many. Some of my most memorable days at CF would be when someone else and I tried to max rep until we dropped, Karate Steve’s 12 days of Christmas, Dan’s bizarre comments and the desire of folks like Johnny U. Since going to Corp Fitness, my most memorable moment is my second place finish (in my age group) in Las Vegas Triathlon.
What would you like to see at CF? I would like to see more people get the benefit of exercise, friendship and positive environment that we all get from this crazy place.

Thursday Updates

Boring day?!
1) Remember Saturday 9/12: Only 1 Combo Class at 8:30AM
2) Saturday 9/12: Lancaster Triathlon
3) Friday 9/11: You may know what happens when milk, eggs, people, even fights go bad...but what about KBs Gone Bad?! Hmmm.

And if you have items you'd like posted here in the Thursday Updates, please send them along to us...races to run/ride or results you're proud of, upcoming community events, school or church bake-sale, local lemonade stand....just send something, let's beef up the updates!!

Weekend Class Change

Sorry for the late notice:

Saturday September 12 Class Time: 8:30AM Combo Class

(Only 1 Sat. class. There will not be separate 8 & 9am classes.)

CrossFit Style (non-circuit, self-paced), accommodating Beginner to Advanced levels.

Wednesday Form: Get a Grip!

One of these things is not like the others, one of these things doesn’t belong!

If you identified palms facing in and palms facing out, then good for you.

Ah yes, the Pull Up vs the Chin Up. Is this another controversy thing, is there a difference? Not really. Chest-to-bar anyway you can!

Well, first, let’s look at the muscles used when you move your body toward resistance on the vertical plane (see below).



That’s quite a few! So it seems unreasonable that only one hand/arm/back orientation will target all these muscles most effectively.

If you are going for your first pull-up or trying to get 20 in a row, then work on mixing up your grip: wide, narrow, palms in, palms out, palms facing.

This diversity will recruit more back muscles and work the arms in different ways, increasing your strength and power more quickly than any single grip alone. By doing so, you’ll be well on your way to reaching your pull-up goal!


And, sure, some of the die-hard, palms-out CFers may say things like, “Why don’t you just drop down and do Renegade Rows!” or “Hey Chin Up Boy, where’s your tutu?” or “Wow, showin’ off with the chin-ups...too bad this isn’t a junior high dance.” (hypothetically, of course.)

But you gotta ignore them! Keep your chin up and say “When I use a variety of grips, I'm recruiting more muscles in a more diverse pattern!” That’ll teach ‘em!

Tuesday Attitude: People ARE Strange!

There's not much to say about 'attitude' after yesterday's showing. Was it strange that so many rolled in for a workout called "Buffet of Pain"? Or was it that so many strange folks rolled in? Either way...it's another CF inspiration to see you all pushing, digging, and eating the pain.


"People are taught that pain is evil and dangerous...You feel your strength in the experience of pain. It's all in how you carry it. That's what matters...You should stand up for your right to feel your pain.” -Jim Morrison


So today, offer up some "how do you know you're a hardcore CFer?"

You know you're a hardcore CFer...if you feel sad, deep down, when you don't get a 'speed round.'

You know you're a hardcore CFer...if you never ask because, "Yes, everything is 3-count."

Post to comments.

Labor Day Special

We might have reached new highs in just how low we can get at CF...even the hardcore folks were blown out. 652 reps...but apparently a villainous combination. Good thing the camera battery was out...it wasn't pretty! (PS. I'm not a professional lip reader, but it's easy to tell when you are mouthing "I hate you" and that's not nice.)

Before reading on, sit down.

A)21 Pull Ups, 42 Swings, 15 Pull Ups, 30 Swings, 9 Pull Ups, 18 Swings (Transition Run 800m)
B) 3 Rds: 10 Burpee/10 Sit Ups, 5 Burpee/5 Situps, Run/Bear Crawl
C) 50-30-20: Push Ups, Bicycle Crunch, Dips (Transition Run 400m)
D) 3 Rds: 8 Goblet Squat, 8 Rev. Lunge, 8 Good Morning, 200m run
E) 10-to-1 Countdown: Push Press, L-sit, Box Jump (Transition 100' OH Lunge)

Monday "Did you know...?"

that the color of your diet may be important.

According to David Heber, "Modern humans evolved about 50,000 years ago...with a varied and colorful diet of plant foods that enriched our diet and provided health benefits...Existing Hunter-Gatherers in the outback of Australia who live in equilibrium with nature eat over 800 varieties of colorful fruits, vegetables and other plant foods."

He goes on to criticize that Americans eat 3...Iceberg lettuce, french fries, ketchup!:)

What to do?

1) Avoid consistently beige & brown plates of food!

2) Use color as a cue to reduce calorie intake and stay healthy.

Red: Foods in this group include tomatoes and tomato products and contain lycopene, which inhibits breast cancer growth and has an antioxidant effect.

Green: Broccoli, brussels sprouts, cabbage, and bok choy are all in the green group of foods, which contain isothiocyanates. These stimulate enzymes in the body to scavenge and remove pesticides and carcinogens.

Green/yellow: These foods include spinach, kale, collard greens, and mustard greens, and contain lutein, which helps prevent blindness and inhibits tumor cell growth.

Orange: Packed with beta and alpha carotenes, foods like butternut squash and carrots have anti-cancer and antioxidant effects and are good for vision.

Orange/yellow: This is the citrus fruit group and should be eaten for their flavonoids and vitamin C content. The skins of these fruits also contain limonoids, which fight cancer.

Red/purple: This popular food group includes red wine, raspberries, blueberries, and strawberries. They contain polyphenols, which fight cancer.

White/green: This group, which includes garlic and onions, contain cancer-fighting allyl sulfides.

(for more, see the book, "What Color is Your Diet?" by David Heber)

Happy Labor Day!

Sunday CFer

Daisy Janie, now that's a b-buster! Please notice...this is NOT the Motivator-of-the-Month Award. Even though at one time or another during class DJ has motivated each of us with a gentle "get your sh%t together" and "get your head out of your a$s." If you are asked to be featured here, we hope you participate and share your CF experience. You simply have to answer a few questions. DJ will demonstrate. Thanks.



Name, age: Jan DiCintio, 39

How’d you hear about it? From original attendee Meredith Groff back in the CF Ice Age, 2004. She told me it was “butt-kickin’ awesome,” and that was all I needed to hear. Thanks Mere!

Why do you like CF? Sooo many things to love about CF! The physical challenge of an unrelenting circuit (which they all are), the feeling of accomplishment, the escape from my own thoughts, the motivating ‘no excuses’ mentality of those who attend, and of course, the top-notch, personable instructors (my arm was not twisted to say that).

Why do you keep coming back? If it’s not broken, don’t fix it. As long as I’m maintaining / gaining strength & endurance, then it’s working! No other exercise regimen has given me the tools I need to feel this strong day after day, year after year.

Most and least favorite exercises? Whew boy….I’m damned if I do and damned if I don’t on this question. Most fave would be lunges, step-ups, med ball pass and box drills. And least fave would be the warm-up. Yep, pretty much the entire warm-up has always been painstaking. Anyone with me on this?

What’s a personal challenge you have at CF? 2 things: a proper bend & thrust without the “Lady’s Donkey Kick” and at least 25 correct push-ups off my knees.

Most memorable moment? Thanksgiving 2006: Torrential downpour, a bit on the cold side, outside at Gring’s Mill – turned into an absolute mud pit. All we could do was laugh through the pain. Took about 3 days for me to get warm after that!

What would you like to see? I would like to see a “Form Workshop” where there are various stations set-up to demonstrate & review best practices for certain exercises. Add some analysis in there, too, b/c none of us is above the law when it comes to constructive criticism. We can only get better!!

Seek & Find Saturday

Another fantastic Combo-class!
Exercises and reps to accomodate various levels!












(2 rds)
Push ups
Squat Jumps
B&T
Flutter Kicks
B-buster
50ft. Group Lunge
(25, 20, or 15 reps)

Thursday Updates

1) Today is the first day for 9:30AM Bodyweight

2) Saturday September 5th, COMBO CLASS (Advanced-Beginner): 8:30AM...only 1 class that day!

3) Labor Day Special. Monday September 7th: 9AM (typical "Special" workout...a buffet of pain, unlimited refills)

Wednesday Form: Running Scared

Now, this is controversial...the Heel Strike vs the MidFoot Strike in running. Many people believe neither is worse or better and runners should just run how they like.

Well that’s too middle-of-the-road for us...so here’s a stance...heel striking is the cause of all the major ills in the world. OK, that’s dramatic, but heel striking has its drawbacks.

In this stick-depiction, the top runner is positioned for MidFoot Strike, while the bottom runner is the stereotypical Heel Striker...let's explore.



She isn't heel striking?






First, heel-striking is plain, old un-natural. Heel striking is a phenomenon created by people who “race.” The luxury of running a 10k, sitting back into your hips, and going slow to save energy equals heel strike. They become so consumed with times and splits and looking good, that they forget to just love running, not racing. Moreover, the shoe industry that creates shoes that “cushion the heel strike” can come under fire... “cushion the heel strike”??? Runners shouldn’t be heel striking in the first place! Anyone who runs because they love it (or any creature that runs b/c it has to survive) will not heel strike.

Second, it’s not really running. Heel strikers (as in the photo above and below) do some kind of stiff-legged scissor-leg flutter-kick kind of thing, but it’s not “running.” Can you picture that very characteristic movement of these folks? Running requires bent knee hip flexion (on the front leg) and hip extension going into a “heel to butt” movement with the back leg. And here’s the problem...landing stiff-legged in the front is going to create all sorts of shock-absorbtion issues (loud and heavy). And, of course, by keeping the trail leg straight heel-strikers create imbalances in the use of quad & hammy which creates injuries. Imagine doing flutter kicks for 30 minutes?

Third, and kind of related to the stiff-leg, is the toe flexion of the plant foot (front leg). Notice in heel strikers (the bottom stick figure and the pic below) the toe is flexed to the shin...this creates the heel strike. Stand up right now. Put your right leg out to the front. Flex the toes to the shin. Now lean forward as if landing on that foot...you HAVE TO heel strike. That, again, is just an un-natural way to hold the foot and flex the calf...now do that for a 30 minute run...hmmm, why do people get shin splints???










So now we have the heel-striker. Weight way back over the hips, stiff-legged-flutter-kick strides, toes pointed up on the landing foot for a heavy, slow pace.

After you do it rightly and well for a while, you might just find that more midfoot stiking makes you feel lighter, faster, and run more injury free.

Run natural.
Lean forward with weight in front of hips, feet under center of gravity.
Lift lead leg from the hip (flexor), let it drop naturally (with gravity) out in front.
Have a nice heel-to-butt movement of the trail leg.
Let gravity do the work...that’s how you conserve energy.
Avoid “digging in” and pushing off hard with the trail leg. That stresses the calf.
Don't run on your toes...focus on shifting weight to midfoot.
And most importantly....focus on a loose calf...relax the foot as it is raised....toes pointing slightly down...so as the trail leg comes through...your foot is relaxed and can land softly on the midfoot (rather than toes pointed up which creates that heavy heel strike).

I know, I know. They'll say, "But that’s my slow pace...that’s how I conserve energy on longer runs. This midfoot stuff sounds like sprinting or running fast. Aren’t you running too fast when you run like that?”

What?? Do these people have the intellect of a baked potato?? Isn’t that the point. Otherwise it’s called “walking.”

Heel striking is “running scared.”

"Oh, poor me, what if I get tired. What if I can’t finish. What if I peter out at mile 6, 12, 20??? I’ll just place it safe...yeah, run scared...that’ll work." Running makes you tired regardless, so you may as well have good form!

If you want to work on it:
1) Work the natural lean, weight forward. This forces the legs to move naturally (not scissor).
2) Relax the calf, toes neutral...for a soft landing.
That's a good place to start.

Also, just be a runner not a racer. "Racing" encourages that artificial heel strike stride as people become consumed by times, and pace, and self-consciousness. Run because you love it, because it’s exhilarating, because it’s therapeutic, because it’s part of who you are...stop running scared.

PS. No cheetahs were injured in the making of this post. The ideas expressed here are only ideas, which, of course, are just ideas. Run the way that best works for you and gets you from Point A to Point B as effectively as possible.

Special Update

Please mark your calendars for the Holiday Weekend Schedule

1) Saturday September 5: 8:30AM, Advanced-Beginner Combined Class!! Start the holiday weekend right!

2) Monday September 7: 9AM, Karate's Revenge! Many of you asked for it...now here it is! Note: This is not standard CF class style. This is reps for time style. Matt will proctor...

Tuesday Attitude: Hellishness

CF is a haven of intense energy. Not many other places can you be faced with a hellish workout or situation and say, "This is gonna be bad, in fact, this isn't going to be good at all...follow me." And you won't be alone...and mostly, afterward, in good spirits!

"Someone once told me the definition of Hell: The last day you have on Earth, the person you became will meet the person you could have become."