New Corps Fitness Site Launches - UPDATE YOUR RSS FEED

The newly redesigned Corps Fitness website is now live!

Please visit the site now to update your RSS feed OR to subscribe via email and get updates delivered straight to your inbox. Beginning Wednesday, November 17th ALL updates will be posted to the new Corps Fitness website. Please take just a moment to visit the new site and update your subscription preferences.
Option 1 - RSS FEED SUBSCRIPTION - If you are using a feed reader such as Google Reader, please visit the “Subscribe” section located in the navigation bar on the right side of the homepage and click on the orange RSS icon.
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Besides our new look, you'll notice we've consolidated our website and Blog into one powerful source for staying connected to the Corps Fitness community. Having our blog updates post right to the homepage will ensure you will not miss a single event, triumph, challenge, or breaking news story. All content found on our previous website is still accessible via our newly streamlined top navigation. Looking for a past Blog update/post? Just visit our convenient new Searchable Archives menu. So...what are you waiting for? Visit us now to get connected, join the conversation, and become part of the growing Corps Fitness community.

Nov 14 Sunday Skills

Why?
1) Practice exercises like Double Unders so you can keep the HR up during workouts.
2) Don't know the difference between an 8 Ct. Bodybuilder and Hello Dolly?
3) Refine Swing, Push Press, Pull Ups or any other exercise that you feel needs work.
4) Or just come for the workout (CF Basics WOD)

Doom...made it to 12 mins!

Agility Work: Tire Jumps, Ladder, Cone Hop, Short Slides
Conditioning: Tunnel Rows, Back Ext, Dips, Squat FrRaise, Contralateral Push Up, Sit Up, B&T

Tuesday Attitude: 2 wrongs make a right?

"A man's errors are his portals of discovery." -James Joyce

Sunday Skills Session 9-10:30am, Nov. 14.

Again...6 on a side.

DB Swing/Tri Ext, Walkabout, Tuck Jump, Upright Row, Thruster, ModPlank
Leg Raise, LungePress, HackSquat, Divebomber, StepOver, Hello Dolly
(Transition: BC, Sprint, Alt SideStep)
Awesome Ups!
Warm Up: 10-20-30-40-50 Pyramid (PU, Lying JJ, B&T, Bicycle Cr., JJ)

Monday "Did you know...?" No offense...

"Your form sucks." Read this blurb from CrossFit Journal

Are you better than yesterday? Avoid injury, add intensity to your workouts, get results...hone your form.

Nov. 14 Sunday SKILLS Special 9-10:30AM.
1) Show up to get instruction, feedback, or important practice time on any exercise.
2) Think your form doesn't suck? Then come out and test yourself against the CF Basics WOD.
3) Open to all CFers...everyone encouraged to attend. Basic Training Beginners to Advanced.
4) This is not formal class structure (stop by anytime). Coffee and snacks.

**The intensity, load, fatigue and speed of CF class does not lend itself to learning or just figuring out how to perform some of these complex exercises. Group exercise implies group accountability. The more exercises you all know how to perform and can perform, the more we can do in class.**

Up in the morning...

with the risin' sun...gonna run, run, run...and burpee, lunge, low crawl, sandbag heave, and do mental challenges...until the day is done. Well done, CFers. Pics here.

Call-To-Action II

Good luck to everyone doing the C2A today at Blue Marsh.
Gym closed today.

Tomorrow Sunday Special Workout: 9am

1 minute majors

J Ala-gheo hittin' the top of the OH Swing...nice!

1) JJ/Thrust, Handwalk; BC Drill
2)Toe Tap, WallBall; OH Swings
3) B&T Box Jump, Plank Knee; Pike/Lsit
4) Renegade Rows, DB V/Fly; Side BC

(Baseball warm-up)

Thursday Updates: Group Fitness

1) 2 days until "Call-to-Action II" Sat. Nov. 6, 8am, Blue Marsh. Bring your A-game!

2) Sat. Nov. 6 CF Classes Canceled, Gym Closed!

3) Sun. Nov. 7, 9AM: Sunday Special Workout (if you missed your CF fix on Sat. c'mon out for a workout).

4) NEW CF site launched. http://www.corpsfitness.net/





5) Reflections on Group Fitness: The banter (and frustration) in the comments to Monday's post had me thinking about group fitness. The best, most important, and often hardest part to get about CF is the power of the group, and the meaning of CK's "military-style group fitness."

I'm reading this fine book by Sebastian Junger, War, in which he chronicles time in Afghanistan. At one point, he marvels at the importance of attention to detail and policing of others in order, well, to stay alive. Not to condescend to suggest that CF parallels combat at all. Here are his observations:

"And because combat can hinge on the most absurd details, there was virtually nothing in a soldier's daily routine that fell outside the group's purview...There was no such thing as personal safety out there; what happened to you happened to everyone."

"The attention to detail at a base like Restrepo forced a kind of clarity on absolutely everything...I came to think of it as a kind of Zen practice: the Zen of not fucking up."

"In the civilian world almost nothing has lasting consequences, so you can blunder through life in a kind of daze...you lose a sense of importance of things."

"There are no hard feelings after everyone gets smoked...They're more pissed that they all let each other down. Once it's over it's over."

War, S. Junger
(another good read is Matterhorn, K. Marlantes)

New Corps Fitness Site Launches - UPDATE YOUR RSS FEED

The NEW Corps Fitness site has officially launched at http://www.corpsfitness.net/

Please take a moment to update your RSS feed. The new feed is http://www.corpsfitness.net/?feed=rss2

Wednesday Form: There's the right way and...

there's the right way.

"In the beginner's mind there are many possibilities, but in the expert's there are few."
-Shunryu Suzuki

Please have at the applications and interpretations vis-a-vis CF classes...post to comments.

Early Update:
1) **CLASSES CANCELED** Saturday Nov. 6. due to Call-to-Action Challenge.

Tuesday Attitude: Is this an elective?

"The pain is inevitable, self-pity optional."

5 on a side (w/transitions)

DB Press, SlamBall, 21s, SDHP, Burpee

Locomotive, HangRun, Walkabout, BoxJumpTwist, 1armKBSitUp

(BC/StarJump transitions)

Monday "Did you know...?" Repeat from 11209

OK, so maybe this comes home with the Trick-or-Treaters. On average, a "fun size" bar is 70 calories. Let's say on Halloween, with all the excitement, you eat 5....350 calories. We all know how early the candy comes out in stores. So let's say (at work and home) you've hit those "fun size" bars for over a week. 350 calories x 10 days in October =3500 calories. Ring a bell? Yep, that's the calories in a lb.

Sunday CFers at Fitzy's: Happy Halloween

Always fun on race day with CFers.
Superhero competition: What bad luck for the person in the Batman costume...only to be standing next to the real Wolverine!

It's been a while...

Since we had a good ol' "30 seconds starts now" workout. VP's face says it all!
1) JMRow, Ball Pike, Hammer Row, Burpee (1 min Double Under/Jump Rope)
2) BT Scissor Lunge, Good Mrng, Air Squat, Decline PU (1 min MB Jingle Jangle)
3) Rope Heave, Superman, Side Plank, Hip Ext (1 min Suicide)

Wow.

Ok, the Grinder was tough...but that's not the Wow.
Yes, Brad returned...but that's not the Wow.
Sure, Dan-Oh swept the sand...nope, not the Wow.

46 Burpees, 3-count,consecutive, no pause...and SD was counting...BTW, he's 46 yrs old, too. That was somethin' else. Wow.

Grinder:
25 Heaves, 25 KTE, 25 Box Jump, 15 Tire Flip, 25 OHKB Swings
(Alt. 4 MB Suicides/4 lap Farmer's Carry after each set)

Thursday Updates

1) Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

2) Oct. 31: 10am Fitzy's Run (Happy Hollow Playground...click here for event info.)

Big, Big Beginner Company

Wednesday Form: Agile...

Speed: acceleration; time to max acceleration
Quickness: moving rapidly in response to a stimulus
Agility: rapid, controlled, accurate quickness.

Like a cat on hot bricks...ALL aspects of athleticism.

Note: Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

Tuesday Attitude: It's the little things.

"Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily." -J. Schiller


Note: Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

CF Call-To-Action Challenge II

Click here for information page and registration form.

Monday "Did you know...?" Rootin' tootin'

lose the gluten.
Gluten is the protein found in wheat, rye, & barley...thus in cereals, breads, and even in other products (gluten can be used as a thickener for example in soups).
Gluten damages the lining of the small intestine in people with Celiac Disease. However it may be that even non-Celiac sufferers can feel similar symptoms from eating gluten. More here.

In general, trying to isolate food sensitivities is a good idea (whether it's gluten or whatever). Such isolation diets can help maximize your intake of nutrients and may help figure out why you feel physically or psychologically funky. Take a systematic approach. Read here about Uncovering Food Sensitivities.

Of course, never confuse this with professional advice, and always consult a nutritionist or physician on such matters.

CF Halloween Party 3

Good lookin' crew early in the evening. Recap:
JJ & Ktri went totally retro.
Jax & DJ took the chase quarters vegan elimination round.
[sadly] Team Gretch kept it together against Team Dan-Oh.
Boys dominated flipcup.
CF Halloween Party 4 theme..."Bring back the Fog"?!

Saturday Steamer

Warm Up AMRAP 10 minutes
(50' Dot Drill, 10 PU, 15 Air Squat, 50' BC, 10 PU, 15 Air Squat)

4-corners (1 min each exercise; BC/Lunge Transition)
1) Alt SS, 8Ct. 2) KB Windmill, B&TJump 3) MB Squat Jump, DB Press 4) DB Swing/TriExt, Squat Front Raise

OC
400m run
150' Low Crawl, Knee Crawl, Bear Crawl
100' Broad Jump
3 Suicides
20 AC Presses
300' Farmer Carry
400m run

30-20-10 sec/2x

Front Squat/Hip Ext.
Bicycle Crunch/Wtd. Sit Up
Burpee/Front-Side Raise
Good Morning/MB Skater
Curl/AC Press

Thursday Updates: Questions

Raisinette, Jelly Bean, or Wood Tick?
Where's Karate been?
Anyone coming to the Halloween Party? (Bringing something? Take a piece of the skeleton off the board by the front desk to indicate what you'll bring. Beverages provided unless you have a distinct preference in drink, then it's BYO.)


Sat. Oct 23, 6:30pm, Halloween Party
Sun. Oct 31, 10am, Fitzy's Run (we have a pretty good group of CFers so far, let's show up in force).

Wednesday Form: Proper Hopper

Pic 1&2, Pic 3&4...SideSquat...Hop.
Nice work last night keeping hips aligned, deep drop, big push.
Also, going lighter on the WB allowed for more controlled descent. Just right!

Tuesday Attitude: A present. For you.

"To give anything less than your best is to sacrifice the Gift."

-Steve Prefontaine

(see posters at justrunners.com)

Monday Mania

1a: B&T Box Jump, 3ComboCr/3Lsit, MB P/U
1b: Wtd Good Morning, 3 Star Jump/3JJ, BC/Low Crawl
2a: KB OH Lunge, Hang Run, KB Curls
2b: 3 Thrust/3 Mtn Climbers, Leg Raise Honeymooner, Bag Punch
(Rd 1: 1 min Adv/45 sec Beg.); Rd 2: 45 sec Adv/30 sec Beg.)

Still Motivating

(A few of the candidates along with Gretchen and Major Dave Hart (R)

I had the pleasure and honor of being invited to Notre Dame this weekend by my former Drill Instructor, Major Hart, to speak to some of his future Marine Officers. Most will be Infantry officers and most likely will see action in Afghanistan. The time being around them took me back a bit and reminded me why I chose to be a Marine and the motivation that comes with the job. They are getting their initial training from Major Hart, who is by far the most professional and hardcore Marine I've known and the candidates in his charge will be ready both in mind and spirit for whatever is presented to them in their career.

CrossFit this morning was a workout one of the motivated young candidates came up with and since it was a workout they just did I thought to share it with our group.

4 Rounds

400m run

10 kettlebell swings

20 pushups

30 squats

40 situps

50 knee 2 elbows

Hot grinder, anyone?

Weight loss celebration Sunday Special.
Warm Up: 20 JJ, 20 PU, 20 Squat, 20 Gd Mrng, 20 Combo Cr, 20 Lying JJ, 20 Back Ext, 20 Mtn Climbers, 20 Dips, 8 B&T, 8 Bicycle Crunch (Total 196 reps...1 rep for every lb lost by the Boys & Girls Team).

Grinder: 5 person team
Pull Up, Box Jump (25 reps), Swing, Burpee, Push Press -- Run 400m after each round.

Round 2: same exercises 40 sec work/20 sec rest.

Cool Down: Bloody's, pumpkin pie, homemade CC cookies, Livewrong Chorizo Egg Casserole, Mary Janes (the candy), and Caramel creams.

Combined Cooperation

Good thing we like one another...when we're packed this tight. Thanks for making it work...a little bit of everything workout!
Locomotive, 8ct, Dips, Sandbag Lunge, T2B, ModPlank, MB Slides, ACSquat, Toe Tap, PU PlankKnee, JJ/Scissor Lunge, Arm Hauler

Sorry, no Skills work...Abs, stretch and out of time.
Sunday Special 9AM...whatever favorites we didn't do today...expect tomorrow.

1, 2, 3, 4, 5, 6...like a V.

Board A:
1: Iron cross, Hearts, Fr/Side Raise
2: Mnky Squat, Squat Jump, Air Squat
3: Bbar Crunch, Lsit, Combo Cr
Board B:
4: Neg ChinUp, KTE, JumpPU
5: Thrusts, B&T, Burpee
6: Quick Step, MB JingleJangle, JingleJangle

Overheard at CF:
"That's a f*%#ed up board." (And I don't think they were talking about A).