Friday Kettle-pull

Circuit: SDHP, Side Step Dot Drill, MuscleUp, Butterfly Jump, Single Leg Squat, HP, Ladder Hop, 1 arm HP, KB Sit Up, Step Up

Skills work: 5 rds (complete all reps no pause or rest, ie, no sitting back on pushups)
16 Push Up (Beginners can break it up 8-rest-8)
20 Squat
20 OH Swing

Thursday: 20-minute Drill

20 minute lecture on proper squat form ("visualize the hip crease")? Nope.
AMRAP 20 minutes
10 Box Jumps
100' Bear Crawl
10 Lsits
10 Air Squats
2 Suicides

Team Bravo (Weesa-8) out rounded Team Alpha (Capt. Awesome -7). But Awesome's team thought they won because they posted a faster time? Very cool team support and competition!

Thursday Updates

1) Purchase your tickets for the IM ABLE Are You Able? Challenge Night!

2) Pull Up Club: get your max rep Pull Ups

3) Streb Extreme Action: Coming to Kutztown March 1. Learn how to put all that CrossFit and athleticism to good use!

3) March Madness: March 18-21 (4 days of mega-workouts not unlike Hero Week, culminating with a giant Sunday Special!)

Wednesday Form: You guessed...

The Pull Up Club is in full swing (hardy-har)! Get your max reps, write it down, and then try again later (though you'll find that you want to try again sooner!). Winner (most improved) gets a prize! Please record final number by March 1 (the post-test will be in late Spring some time).

Crushing max reps is 70% form and 50% attitude. Notice Gretch's smooth (yet wildly aggressive) kip form...the combination of power, timing, and overall athleticism. As for attitude, don't wait for a sure-thing, take a risk and get on the bar. If you want to be in the "5" Club...then first you have to get 4 pullups. Before 4 you have to get 3 & 2...and to do that, you have to get 1 pullup...and in order to get 1 pullup...you just have to start! The number you "can't" get is the number you "won't" get (read as, "can't lived on won't street."). And always, always...rest while you work!

PS. Tuesday BW Innie/Outie: Box Jump, Ladder, PullUp, BC/Sprint, Pushup, Squat, Burpee, Dying Turtle, Swing, ToeTap/RingHop (w/speed round)

Tuesday Attitude: Superbowl Shuffle

“Yes, risk taking is inherently failure-prone. Otherwise, it would be called sure-thing-taking.” -Jim McMahon

Monday 3-minute drill

Not everyday you see a Tunnel of Pain!
5/5 Squat/Squat Jump, Crunch/Lsit
Group: Walking Lunge
5/5 Side Step/Scissor Lunge, Dip/PushUp
Group: Tunnel of Pain
5/5 Swing/Pull, Jump PullUp/T2B
Group: Windmills
5/5 B&T/Tuck Jump, Curl/Press
Group: Bar Pass

Monday "Did you know...?" Get up and move.

An estimated 20% of American adults had a disability in 2005.
Non-disabled individuals met the physical activity requirement in 28 of 50 states. However, the disabled met the same requirement in only 2 of the 50 states.
"Adults with a disability who were physically inactive (25.6%) during a usual week was nearly twice the proportion of adults without a disability who were inactive (12.8%)." (CDC, Morbidity & Mortality Weekly Report, vol. 56, 2007)


Be sure to purchase your tickets for the IM ABLE Are You Able? Challenge Night!

PS. CF Pull Up Club is taking members until March 1:)! Get your max reps pull ups. You must have a counter watching for chin over bar and full extension of arms at the bottom. Write your name in the row of lowest reps (for example, if you get 13 reps you are in the "10" club). So many of you are mastering the kip, this is a great way to track progress. We'll repeat it this summer!

Saturday Something Else

-Neg. Chin Up, Leg Raise, Med Slides
(Star Jump)
-Tire Blasts, B&T 1 leg, Pikes
(BW Bear Crawl)
-DB Swing, T P/U, Plank Walk
(Low Crawl)
-Bench JJ, LungeB&T, Mod Plank
(Parkour Bear Crawl)


The kind of non-stop action that'll leave you like this!

Thursday...and the kitchen sink.

And you wondered?!

Pleasure to be a part of this one tonight...sick, just sick!

Tabata Dyads (20-10, 2x):
JumpPU/KTE, Skater/Scissor Lunge, SlamBall/Locomotive, 8Ct/Curls, Good Morning/Combo Crunch, SeeSaw Press/DB Raises, Toe Taps/Box Jumps
(Round 2: 30 sec circuit style)

Thursday Updates

1) February 19: (Friday) 9:30 KB Cancelled! Chris will be at Wisp Ski Resort representing IM ABLE for an Adaptive Ski Program...get up and move!

2) IM ABLE: Are You Able? Challenge Night Volunteers Needed!
*Set Up Volunteers: Friday Feb 26, 2pm-???
*Kids Event Volunteers: Saturday Feb 27, 2-4pm.
*Challenge Night Volunteer: Saturday Feb. 27, 6-11pm
Please consider helping out! To offer your assistance or ask questions about volunteering, talk to Dan-Oh.

3) Of course, also plan on attending the IM ABLE: Are You Able? Challenge Night with friends and family. It's a fun and enlightening event. This year, Adam Taliaferro, just a terrific model of the IM ABLE "get up and move" philosophy, is the keynote speaker.

Wednesday Form: Kipping Push-Up

More ways to move farther faster.

See the CrossFit video here.

PS. Tues. Bodyweight (Box Drill, Hello Dolly, Sprint, Back Ext, Step PU, Leg Raise, Step Ups, ACS, Band Row, Spiderman PU); End: Hop Skip Jump

Tuesday Attitude: It's what you train for!

The Tough Mudder Event

Here's some info from the site:

-"because there is not a race in America that tests toughness, fitness, strength, stamina and mental grit all in one place and all in one day."

-"Tough Mudder is a truly exceptional event for truly exceptional people. Fair weather runners should stay at home."

-"At Tough Mudder, we want to test your all-round mettle, not just your ability to run in a straight line..."

-"Tough Mudders...help out other Tough Mudders...being a Tough Mudder is also about making sure no man is left behind, not worrying about your race time."

-"If this is the kind of thing that annoys you, we suggest you stay at home come race day."
(From the Tough Mudder website)

C'mon...is that written FOR CFers...it's almost like you could replace Tough Mudder with CF???!!!! That's why we do the variety of exercises. That's why we rest while we work. And that's why we work as a group!

So, Jax has already signed up and created a CORPS FITNESS Team. If you sign up, join the CF team by selecting Corps Fitness from the drop-down menu when you register. As usual, the more the merrier. It is an 'individual' event, but there is an expectation that you function as a team, helping each other out as you try to navigate the obstacles (something CFers are used to!). Click here to go to the register page.

Monday: Feeling a little dirty?

Filthy 50 dressed up as 1 min, 45 sec, 30 sec rounds (back-to-back; run 5 laps between rounds).

Jump PU, Swing, Walking Lunge, KTE, Push Press, Good Morning, WallBall, Burpee, Double Unders, Box Jump

Quick, before Livewrong gets to it...what does that "P" on the t-shirt stand for?

Did you know...Presidential Fitness?

Happy President's Day!
Many people know that Obama plays hoops, W ran/biked/lifted, and Clinton jogged (though to McDonald's).

Lesser known for his exercise routine was Herbert Hoover, who played HooverBall to stay fit (like volleyball but with a medicine ball)...anyone got a net for CF?

That's a find from MariaN.

'Specially Satisfying Sunday

"From Corps Fitness, With Love" Valentine's Day Workout. Just right # of reps...fast and furious! Excellent work by all in attendance. Check out the pic of JimmieDirt doing Slam Ball...that's EXTENSION, nice!!!! Sunday CFer goes to DJ & Weesa...all Pull-Ups rx'd! (video over at smugmug)
10 Rounds
3 Pull Ups
7 Swings
Transition: Run 800m
3 Rounds
10 Slam Ball
10 Air Squat
5 Slam Ball
5 Squat Throws
(Bear Crawl)
Transition: Hill Run
21-15-9
21 High Pulls
21 Sit Ups
21 Burpees
Run 400m
15 High Pulls
15 Sit Ups
15 Burpees
Run 400m
9 High Pulls
9 Sit Ups
9 Burpees

Saturday: 2 minute major

Dead Bug/B&T Jump/DB Cleans (Quick Step)
Box Jump/Swing/Ball Pikes (Jack Webbs)
Jump PU/Walkabout/Windmill (Step Up Lunge)

Friday Kettle-love

KB Form
Pic 1 & 2, KB coming through, solid DL position, tall on the float.
Pic 3: 12 o'clock at the top of the Snatch, bell deep in thumb crease.


Circuit: 50 on, 10 off
Ladder/Jump, Pull Catch, Rope Heave, Band Jump, Pull Snatch, Wall Ball, KB Sit Up, JJ/Lunge (Swing after 3)
End: 5/5 Snatch, Handwalk, Step PU, Plank Walk






PS. Thursday Night Review: 3 Pods
Abs: Snow Angel, B-buster, Plank Knee, Bbar Crunch (1min Pike/Lsit)
Legs: Step Ups, Side Hurdle, Sandbag Squat, Weighted Lunge (1min Gd Mrng, ACS)
Arms: AC Press, Handwalk, Curls, Polar Bear Walk (1 min DB Raises)

I heard a new one today...how do you know a true CFer?...you could tell them the workout is 200 Burpees, they say, "Cool, and what are we doing after that?"

Gotta love all the folks who show up and have problems with limits!! Keep pushing!

PSS. Sunday Special: "From Corps Fitness, With Love" Valentine's Day, 9am, bring a Whitman Sampler, it'll be a while!

Thursday Updates

a) Sunday Feb. 14, 9am, Valentine's Day Special (big workout)
b) What are those handcycle-spin-bike things? Krankcycles! They will make their debut at the IM ABLE Foundation's Challenge Night. Be sure to make it out to hear Adam Taliaferro and try out a Krank.

Wednesday Form: Heart Healthy

Heart disease is the #1 killer of women in the US.
Nearly twice as many women in the United States die of heart disease, stroke and other cardiovascular diseases as from all forms of cancer, including breast cancer.

Learn more at Go Red.

Life's Simple 7:
Never smoked or quit more than one year ago;
Body mass index less than 25 kg/m2;
150 minutes (moderate) or 75 minutes (vigorous) activity each week;
Components of a healthy diet consistent with current AHA guideline;
Total cholesterol of less than 200 mg/dL;
Blood pressure below 120/80 mm Hg;
Fasting blood glucose less than 100 mg/dL.

Tuesday Attitude:

"Laugh as much as you breathe
and love as long as you live."

Some kinda chaos

15-30-45-1min
DB Punch, Crunch, Box Jump, Skater/JJ
Squat/Front Raise, HelloDolly, Swing, Thrust/Mtn Climb
Iron Cross, PlankWalk, Side Lunge, B&T/Squat Jump
1-Leg DL, Squat Jump, L-Sit, ShoulderPU/Arm Hauler
(move with your group)

Shout out to Squad Leaders: Dan, Jan, MikeL, Jax!

Did you know...Sweet topic!

"The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora of microwave meals."
Reference




"Sugar contains no real nutrition. If we never had another teaspoon of dietary sugar in our life, our nutritional health would not be affected in the slightest. So from a health viewpoint sugar is valueless."
Reference

It's everywhere, it's everywhere! Watch for hidden sugar.


A hearty thanks to Capt. Awesome for forwarding this...Happy Valentine's Week!

Sunday Super Circuit

Good one to stretch out and loosen up before the big game! Solid crew of CFers went full steam ahead, making up for yesterday's snow-out!

Go easy on the 7-layer dip!


Warm Up
Circuit: Beck's Burpee, Lsit, Swing, Box Jump, Pull Ups, Band Suicide, B&T3Hurdle, Lunge Press, BbarCrunch, KB Push Press (calisthenics after each)
End: Jack Webbs (1 to 8 to 1)

Notice: Next Sunday 2/14, 9am: "From Corps Fitness, With Love" Valentine's Day Special. Mega-Workout Style (big count-up/down, runs, etc...meaning not regular circuit).

Snowy Saturday

Snow cramp your workout style?
How fortunate...tomorrow Super Bowl Sunday Special 9am!

Thursday night...Burn it

Each exercise followed by

4 laps weighted quick step (guys #45, ladies #25) Group 1 1st round

3 Medicine Ball Suicides Group 2

25 DB Heaves

25 KB Sumo Squat High Pull

25 Weighted Situps

15 Tire Flips

25 KB Overhead Swings

2nd round reverse order and swap post exercise fun

Tremendous push by everyone despite the burning forearms!

Thursday Updates

1) Feb 7, 9AM: Super Bowl Sunday Special. To honor the Saints trip to the Super Bowl, we'll do a WOD from CrossFitNewOrleans!

2) IM ABLE: Are You Able? Challenge Night Volunteers Needed!
*Set Up Volunteers: Friday Feb 26, 2pm-???
*Kids Event Volunteers: Saturday Feb 27, 2-4pm.
*Challenge Night Volunteer: Saturday Feb. 27, 6-11pm

Please consider helping out in one of these capacities! To offer your assistance or ask questions about volunteering, email Dan-Oh.

Beginner B&T

Whole lotta Bend&Thrustin' goin' on!!! Huge Beginner group, lots of energy, constant motion...Great work! B&T Bag Punch, Air Squat, L-sit, Push Up, B&T

Wednesday Form: Throwback

Throwback (adj.): retro, old school. Lots of throwback folks (Mike, Maria, Tennis Karen)...and sporting a CF Throwback t-shirt! Bodyweight Old School!

Throwback (v.): to injure one's lumbar region; to throw one's back out. Notice, stand tall on the float (pic 1; accelerating the KB, easy w/12kg); avoid the extra heave/extension going beyond perpendicular (pic 2, lifting the KB, hard w/12kg).




BW: Side Hurdle, Crunch, Double Jump, PlyoPU, Side Step, PikeLSit, Scissor Lunge, ContralateralPU, 1Leg PushOff, Box Drill

Tuesday Attitude: Easy Peasy Lemon Squeezy

"I didn't say it would be easy...I just said it would be the truth."
-Morpheus

Monday Pods

Pods with 1 min. transition:
1) Rope Climb, Burpee, Superman, Jack Webbs (Dbl Under)
2) Decline PU, JJ2BT, DB Raise, Locomotives (Quick Step)
3) KTE, Mod Plank, Ring Row, Hip Ext (Suicide)

Did you know...eating clean?

Pepsi and Coke, yes...but have you heard of E-Cola?! Just another reason to reduce caloric intake.

Soda fountains contained fecal bacteria
"48 percent of beverages obtained from soda fountains contained coliform bacteria, 11 percent contained E. coli (which are mostly harmless, but some can cause diarrhea, urinary tract infections, respiratory illness and pneumonia), and 17 percent had Chryseobacterium meningosepticum (which could sicken newborns or adults with weakened immune systems)."

Renee Godard, lead author of the study and professor of biology and environmental studies,..."One thing we hesitate with is that people get afraid of bacteria. Many of them are benign or helpful, but certainly, I don't want E.coli in my beverage."

Amurikan (cnn.com user), comments at the bottom of the page, "Soda fountain! I always thought it was a bidet!"