Sunday CFer: Captain Diplomacy

or International Incident?? Adam forwarded pics from Budapest which appear to be a Nawata (20 sec. Back Squats with the statue of St. Stephen, 10 sec. swim the Danube...is that him in the red???)

St. Stephen (King of Hungary) gave this advice to his son Emeric:
"...By fulfilling your duty in this way you will reach the highest state of happiness. Be merciful ...Be patient...Be humble...Be truly moderate...Be gentle...Be honorable..." aka Be Awesome!

Combined Effort

30-45-1
(Beginner, Intermediate, Advanced)
Bag Punch, Hang Run, Curl/Press, Thrust/Mtn Climber, Honeymooner, OH Lunge, Crossover Abs, Low Crawl/Bear Crawl, Good Mrng, B&T Box Jump, Star Jump/JJ

CFers show it's all about how hard you want to push yourself. Combined levels dig through a grueling old-school circuit...and finish up with Tabata Calisthenics. Outstanding!

Friday Frenzy

KB:
Side 1
KB Walking Side Swing, KB KneeLift, KB Swing Tap, Snatch Balance, Lumberjacks
Side 2
Alt. Side Step, Ring KTE, 3 Hurdle Handwalk, KB PCSS, KB Windmill/Side Press
End Practice:
4rds: Swing, HP, Snatch Complex & Top of Turkish Get Up

In a pinch workout:
50 Box Jumps, (3 rds: 100' Lunge, 21 Swings, 21 Pushups), 50 Box Jumps

Thank heaven for 3, 5, 7

3 DB Swings
5 Burpees
7 Weighted Sit UPs

3 Tire Flips
5 Wall Ball
7 Med Ball Twists

3 Barbell Press
5 KTE
7 AC Press

Thursday Updates

1) Friday KB: Friday Frenzy
2) Sat. Jan. 30: 8 AM Combined Class (NO 9AM Beginner's Class)
3) Sun. Feb 7: 9AM Super Bowl Special (regular class style)
4) Sun. Feb 14: 9AM CF Valentine's Special (mega workout style)
5) Post other Updates to Comments

Wednesday Form: Hey, look...

Ever hear CK yell, "Look at the person next to you!" Excellent form is all around us at CF. Sure, every class you receive a constant bombardment of verbal cues about biomechanics. However, the more potent feedback available regarding proper form lies in the actions of other CF participants.



“Learning would be exceedingly laborious, not to mention hazardous, if people had to rely solely on the effects of their own actions to inform them what to do. Fortunately, most human behavior is learned observationally through modeling: from observing others one forms an idea of how new behaviors are performed...” (Albert Bandura)

Mwa-ha-ha

15 Squat Front Raise
OH Lunge
15 Squat Front Raise
OH Lunge
15 Squat Front Raise
2 Med Ball Suicide

10 Bbar Crunch
5 Plank Swinging Gate
10 Bbar Crunch
5 Plank Swinging Gate
10 Bbar Crunch
30 KB Swings

10 Decline PU
10 Dips
10 Decline PU
10 Dips
10 Decline PU
100' Roving Plank

Little Sheets...always look good on paper!! Really strong push, way to dig it out!

Tuesday Attitude: Slow and steady wins the race.

Sticking with the vintage wartime poster theme:

“Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow - that is patience.”

How are those New Year's goals shaping up? With health/fitness goals, sometimes the plan may seem questionable, the process arduous, and the results frighteningly minimal...but maintain your pace -- steady and focused.

Monday Metabolism

4 corners (45 sec each, 2 rds):
Med Ball Squat Jump/Hearts
Sandbag Step Up/Dive Bomber
Rev Lunge/8 Ct
B&T Jump/DB Leg Raise
(Run 200m after each corner)

Monday "Did you know...?" It was a different time.

Classic wartime posters.

Update. Saturday, January 30, 8AM: Combined Class. No 9am Beginner's Class.

Sunday CFer

They say, "If you fall off a horse, you ought to have used better judgment." Or is it..."you have to get right back on"?? Whatever...

With a bum arm Livewrong spent months Improvising and Adapting at CF to stay fit. He jumped at the chance (first time since his spill) to 'Overcome' by tearing it up at Blue Marsh! Phool goes right back at it!

PFT and Ring of Fire?

Warm up: Chest swings
PFT: Push up (1m), Sit Up (2m), Mile run
Ring of Fire:
Burpee/Air Squat, Sandbag Lunge/JM Row, Wall Ball/B-buster, Bicycle Crunch/Dynamic V, Box Jump/8Ct, Superman/Good Mrng
(Bear Crawl 'round the Ring)

See ya, SamS. Have a great time, and be sure to join us this Spring when you're home!

There's pushing the envelope...

and there's shoving it the hell through! Nice job AM KBers.

KB Undergound Strength Day: Rope Heave, Tire Flip, HP, Log Heave, Quick Step, Fig8, B&TJump, Push Jerk, Sandbag Squat Jump (1min, 45, 30 sec rounds)...Hardcore push!

IM ABLE Challenge Night: Feb. 27

Other updates...post to comments.

Wednesday Form: I feel like a heel!

All the cues..."stay back" "wiggle the toes" "dig in" "full foot"...and even "get on your heels!"

Yes, "heels" is a critical position for many of the exercises at CF. Deadlift, clean, squats, wall ball, KBs...and on!

For example, being able to squat on your heels will tell you about your achilles and backside flexibility, balance, midline stability, and strength.

Will you transfer to the toes? Yes, of course, many exercises require extension from heel to toe (ie, wall ball or snatch). But the foundation is "heels dug in."

See the CrossFit "Why heels?" explanation.

Tuesday Attitude: Take one for the team.

Fantastic Tabata effort!
Monkey Squat, Swing, Jingle/Jangle, B&T Jump: Lunge Squat
RussTwist, Pike, VTwist, PlankWalk: KTE/Crunch
Dips, Walkabout, Hearts, StepPU: BC Drill






"If everyone is moving forward together, then success takes care of itself.”
-Henry Ford

Who's that girl?

Keeping in line with our philosophy, Improvise...Adapt...Overcome, Ms Karen Oxholm gets back in and gets moving. Due to some temporary limitations on her physical activity, she took to my handcycle and got the heart pumping and blood flowing again. Great to have you back Karen and way to show everyone you can still move regardless of your limitations: whether temporary or permanent.

Did you know...You have Somebodiness!

MLK Day 2010
"Let us not wallow in the valley of despair, I say to you today, my friends. And so even though we face the difficulties of today and tomorrow, I still have a dream...

I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character."
MLK, August, 1963, March on Washington

"24"

This crew gets the Sunday CFer! A variation of 12 Days Workout (same concept, different exercises). It'll be in the top running for the WTF Workout of the Year...exponentially more difficult than it looked on paper! Thanks Dan-Oh!
















1 Burpee
2 Thrusts
3 Pull Ups
4 Thrusters
5 Box Jumps
6 Push Ups
7 SDHP
8 OH Lunges
9 KTE
10 KB Combo Crunch
11 LumberJacks
12 100m run (ie, run 1200m)
(remember to do the top twice!)

Thought of the Day

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction."

-William James

A powerful thought forwarded by BWilliams to follow up on this week's Intensity post. If you want to test this concept further, partner up with him at class...Axl pushes it!

Friday KB

Minute of Doom (SDHP, 8ct, Step Up): 10 mins.

KettleHell (Wagon wheel):
KTE, Med Clean: HP
Sandbag, Renegade Row: Swing
OH Lunge, DropPU: True Pull Snatch
Length Jump, KBSitUP: Snatch

What starts when?

Oh, 30 seconds starts now.
Vtwist, Rev Lunge, ACPress, Star Jump, Lsit/Pike, Squat Front Raise
Walkabout, Lunge, Weighted Situp, Rev Leg Ext, Plank Knee, Bent Rows
(Bear Crawl, Side Step)
A group all wired up and ready to go on Thursday evening. Great push!

Thursday Updates

1) IM ABLE to give: Ceren Konak raised $430 for the IM ABLE Foundation through the sale of her holiday piano CD!

2) IM ABLE Challenge Night February 27: Keynote Speaker Adam Taliaferro, former PSU football player.

3) Sunday Special: 1/17, 9am...12 Days!

Wednesday Form-ula

CF provides High Intensity Conditioning. So consider what "Intensity" is: It's that old formula m x d/t. Intensity will be a function of moving a weight (mass) as far as you can (distance) as fast as you can (time). That's it...that's all one has to focus on to get a great, high intensity workout at CF. Consider, too, where this can go awry:

-Moving fast, but very little distance (like half squats, half pushups...)
-Moving far, but slow (like doing great plank knee touches, but only doing 3-4 in 30 seconds...again, good for something, but not Intensity).
-Moving a light weight far and fast (like doing a CrossFit SDHP with a 12kg KB...maybe good for posting a scorching time, but not a High Intensity Workout).

That's what's great about CF workouts...that constant challenge (under conditions of fatigue) to find and maintain that Intensity for YOU! How will you know if you did your part to get a High Intensity workout? No fancy formulas or HR monitors...just good ol' smoked out!

Like totally '06!

This kind of chaos can only mean 1 thing...Step Ups between stations...that's throwback!

Tunnel Rows, Sprint, Bbar Crunch, ACS, JJ2BT, DB Swing, Double PU, Box Drill, B&T Box Jump, Hello Dolly
(End: Plank & Lunge Fest)

Gonna be that kinda week maybe!

Tuesday Attitude: I've got a secret!

OK, so we're still in New Year's Resolution mode...though, really, success in maintaining one's resolve is not a secret at all.

Set realistic, immediate, measureable goals.
Take ownership, no excuses.
Stay connected, seek support.

What do the WebMD experts say?
Top 7 Exercise Motivation Secrets
CNN News Attitude

Can you add a secret? Post to comments.

"The secret of success is consistency of purpose." –Benjamin Disraeli

Old school week??

30/45 circuit:
Slam Ball, KB Crunch, Curls, Side Hurdles, Mod Plank, 8ct, SeeSaw Press, Scissor Lunge, Jump PU, KTE, Hot Seat, Handwalk
End: Baseball Abs (Lsit, Crunch, Pulse, B-buster)

Monday "Did you know...?" Say Boo to Booze.

Alcohol can make a drunken mess of our weight loss and fitness goals (New Years Resolutions, anyone?).

Well, in what ways, you ask?

Obviously, it impairs our judgment and lowers our inhibition which may lead to over-eating, or just psychologically erode our motivation and resolve.




1g of Alcohol has 7 calories. Fat has 9 calories. Protein and Carbs have 4 calories. Further, the body treats Alcohol like any excess Carbs...it burns it first, thus slowing any fat burn we may want.

For more, read:
Here
Or Here
Or even Here

Thursday Updates

1) Tuesday 5:30PM BW Class: gym opens @ 5:10PM this winter/spring (heads up to you early, early arrivers).

2) BFIT Biggest Loser Info Meeting: Tonight CF, 7pm

3) January 17, Sunday Special, 9AM (possibly "12 days" depending on attendance...post to comments)

Slam Ball Ball Slams

Click here for CrossFit Ball Slam video.

(Photo from CrossFitSacramento)

Full extension, speed, flexibility/balance, timing! A great move. It will only be effective if you master all the elements. Work on perfecting the extension of the Snatch, the speed of the KB swing, the flexibility of a deep, deep Squat, and hone your timing to catch on 1 bounce...and you'll find Slam Ball to be a killer exercise. Try improving for 2 weeks and see what happens.

Tuesday Attitude: A new year, a new day...

“Just do what must be done. This may not be happiness, but it is greatness.” GB Shaw


What themes/quotes will guide your CF goals in the New Year?





Burner:
100' B&T Tire Flip Ball Slam
3 Med Ball Suicides
100' B&T Jump (2x)
15 Swing
15 Air Squat
BC (2x)
10 Push UP (3x)
20 Crunch
10 Push Press (3x)
10 Arm Hauler (3x)
15 Lsit/Pike

Tonight: BW

Did You Know: We're milking this topic?

Hydration III...neither water nor pee. Did you know that milk is the new sports drink?

Lactose tolerant? "Accredited Sports Dietitian and Dairy Australia spokesperson Glenys Kerrins says, “When we sweat we lose essential electrolytes such as sodium, calcium and potassium. Milk is a natural source of electrolytes, containing more of each of these minerals than many sports drinks."

Chocolate milk

Review of milk and recovery research from milkdelivers.org (pdf for student-athletes)

PS. Thanks to lacto-lover-leibo for forwarding this topic.


****Did you also know that you can check the CF Schedule and new fees by clicking the link to the left or here?

Sunday CFers

We're glad that the fitness level of these folks exceeds their judgment...8 in 8!

Thanks to everyone who came out for Hero/Girl Week. There were big classes with lots of energy and enthusiasm...showing that Corps Fitness prepares us to reach within to deep, unsavory places where others are unwilling or unable to go!


Hero Week Summary:
42 Thrusters
75 Deadlifts
80 Push Press
150 Back Extensions
150 Burpees
150 Wall Balls
200 Pushups
270 Box Jumps
300 Swings
450 GH Sit Ups (var.)
470 Pull Ups
10.75 miles Running

Now what?

"If you ever end Hero Week with Eva again...it'll be the end of all y'all!"
Awesome, awesome job folks!
1) We haven't had a video in almost a year...since the last Hero Week?? So go check out this year's Hero Week video at our Livestrong Corps Fitness Loser Group Blog (remember that place?). Why is it there? Well, Livestrong has tons & tons of very good info, links, articles, tips to start the New Year...and it has the Daily Plate for tracking food and fitness. A great resource for getting on track (if you did indeed jump the track) in the new year.

2) A few things learned from Hero/Girl Week 09-10:
-115# Thrusters + a bad back = a worse back.
-The name of the workout is Nancy, but that doesn't mean we should dress like her.
-8 big workouts in 8 days...CFers are tough as nails.
-What'd you learn or confirm...post to comments.

3) Keep an eye out for a Sunday Special (no, no, no, not tomorrow!)...we'll re-run 12 Days for BF and get a bigger group out!!

Hero/Girl Week Finale

Today 8am
"EVA"
5 Rds
800m
30 Swings
30 Pull Ups

HAPPY NEW YEAR!

Happy 2010 CFers! Well, the year of "Resolaction" has come and passed (tag line..."sh%t or get off the pot"). And we hope that theme served you well in staying fit and healthy in '09.
Moving forward, let's focus on a new CF Resolution theme. Look at these pics from Murph yesterday, what was going on? Therein lies your theme...(post to comments)
(and, no, Livewrong, it's not "the photographer's a phooooool" so skip the wisecracks about the pic quality).

Jan. 1
Nancy: 5 rds
400m, OH Squats
Michael: 3 rds
800m, Back Ext, GHS