Lucky Beginners

Lucky 7:
7-Burpee, KB Swing, Crunch
7-Step P/U, Wall Ball, ACSquat

Wednesday Form: Oh, that Land!

Where technique meets speed, the land of Results. That's sort of been the theme we've been mentioning recently. Folks getting out of the comfort zone of the same pace, same intensity, same weight day-after-day. Going to a new land (even though it hurts). Look around and you're seeing more full work whistle-to-whistle, higher reps, sprinting rather than jogging the hill or 400m, moving up a weight in presses and KBs...going harder. The circuit or round can't do it, Bldg 7 can't do it...it starts with a risk. Of course, harder means more fatigue. At CF, remember, that fatigue is a badge of honor! At the end of the circuit or round, wear it proudly!

Technique + Speed = More Work = Results

CrossFit preview of Technique & Intensity

Tuesday Attitude: Two steps back

"Go back a little to leap further."
-John Clarke

And so it goes. What may be called setbacks, plateaus, and even failures are simply negative mental constructs that limit our ability to improve. Those events (when viewed through a positive mental lens) are efforts and opportunities to grow and develop.

A squat, proper and deep, requires us initially to teeter backward and lose our balance. A complete, full pushup starts with dropping chest to floor and maybe realizing we are unable to push up. Running a fast 400m starts with sprinting 200m. And that first pullup is achieved only when we fail to get our first pullup. Yeah, like what Coldplay said, "If you never try, then you'll never know."

Speaking of...we are 4 weeks into the Pull Up Club...how are your form, grip strength, and attitude coming along?

Monday Obstacle Course

Obstacle Course Day: timed round, rep-ed round...blow it out, finish together.
1-B&T; 2-Bear Crawl/MB Push; 3-Crabwalk/Pike; 4-Low Crawl; 5-Box Jumps; 6-MB Side Hop; 7-Bar Span; 8-JJs; 9-OH Lunge; 10-Quick Step

Overheard at CF:
"Get here on time or the whole group pays!" (and some 60 pushups later...that's no joke!)

Monday "Did you know...?" It's where you place the modifier.

Sentence 1: "Ashley was focused on eating too healthy."
OR
Sentence 2: "Ashley was too focused on eating healthy."

Too healthy, clean, truly natural?
OR
Too consumed, preoccupied, anxious and insecure?
(Aren't you glad it's not a dangled participle!)

And, yes, though not yet a formal diagnosis...this is referred to as "Orthorexia." The argument is whether it exists separate from other Anxiety/OCD/Eating Disorders."While an anorexic wants to lose weight, an orthorexic does not desire to become thin but wants to feel pure, healthy and natural." (wikipedia)
Wikipedia it here.
Time it here.

Is it Sunday?

Or FUNDAY?! It's highly unlikely that CFers (on the CF Tough Mudder team) need to train muscular/cardio endurance. Tire flippin', burpees, box jumps, sprints, pull ups and the like...all at high HR...are standard every workout. So if we get together for any "training"...let's make it fun...like jumping off a pavilion, scurrying up a mud hill, or hopping a creek! Short, sweet, and fun!
If you're interested, please create the next Mudder & Other workout.

Disclaimer: Corps Fitness, Inc. neither endorses nor denounces participation. You assume all risk. Dry cleaning costs not reimbursed by CF.

Clean Up, Clean Up

Special thanks to everyone who helped with the Spring clean-up and rearrange. Enjoy the new (& improved) set up!

Saturday Shoelace

6 on a side (w/ down the middle transitions)
Squat Jump, Burpee, Power Bicep, DB Leg Raise, 1 arm press
Plank Knee, Handwalk, Alligator PU, Scissor Lunge, Crunch/Lsit, JM Rows

Overheard at CF:
"Sorry for spitting on you."

Friday KB

Circuit: Box Drill, Spiderman PU, Figure 8 Abs, Med Ball Thruster, Push Jerk, OH Lunge, Box Jump, Rows, Swing, Band Suicide, True Pull Snatch

Skills: Swing/HP/Snatch (L/R); Cleans

Grinder: Empty the Tank!

Sometimes you just gotta see...
25 B&T Box Jump
25 DB Heaves
10 Sit Up/Crabwalk/10 Sit Up
25 WallBall
10 PU/BearCrawl/10PU/2 Walkabouts
Transitions: 200m, 400m, 100m Side Shuffle (L/R), 400m, 800m

Thursday Updates

Saturday March 27, 3pm, Gym Clean Up/Clean Out;
Join in the fun. Beverages and food provided.

Oh What a Night!

What a beautiful evening! A great night to be out, getting the HR up, and having fun!

Beginner Class gets the instructions and then sticks with the 3-count!

If you've ever been

curious to try a Corps Fitness class but feel intimidated to walk through the door, take a look at the variety of people who come into the beginners class. We have everyone from absolute beginners to those who are becoming more intermediate and advanced. Whatever your ability, there is a place for you here. We will push everyone at their level and ensure everyone who starts together, finishes together!

Wednesday Form: Functional Fitness

Clean, Quick Step, Slam Ball, Slam Ball, Slam Ball!

Tuesday Attitude: Double Trouble

"But it is said and ever shall, Between two stools lieth the fall." -John Gower

Maybe so, but there was no hesitation this evening. Rapid fire...right to the next exercise! Really well done, folks.

Ring Dip/Plyo Pushup
JJ2BT/Burpee
Steam Engine/Pike
Med Ball Clean/Plank Knee
Box Drill Sprint/Toe Tap
Rev Leg Ext/Leg Raise
Scissor Lunge/Plyo Lunge
End Activity (avert your eyes): Tabata Box Jumps/Jingle Jangles

Monday: Merrily Merrily Merrily Merrily

2 min rds.
-3 Chin Ups, 5 KTE, 7 Pushups
-Tunnel of Pain
-Tire Flip, Slam Ball, B&T, Broad Jump
-1 min SDHP, 1 min Wall Ball


Kayak Karry Drill 5/400m (each lap lose a carrier, last 2 laps/2 people carry kayak)

Monday "Did you know...?" In the Army now...

The U. S. Army is modifying its conditioning program (moving away from long runs and basic drills) to incorporate more relevant training. "The new training also uses 'more calisthenics to build core body power, strength and agility...'"

Sunday CFers

March Madness Endurance Sunday:

Class: Push Press, Ball Pikes, Flutter Kicks, Star Jumps, Bear Crawl, Med Ball Twist, B&T Jump, Lunge Press, Side Step/Dot Drill
End Activity: Step Ups/Plank

Run

WOD: 10 Ring Rows, 20 Dips, 30 Goblet Squat, 40 Pulses, 50 Hang Run (count up/count down)
WOD: (5 rds) 10 Swings, 10 Box Jumps, 25' Roving Plank

Run

As usual, 100% energy, no one holding back, pushing the limits, eatin' the pain.
Well, that wraps up 4 Wild Workouts in 4 Days March Madness. Hope you had fun.

Overheard at CF:
"You know what I hate about these workouts...is that they have to end." Awwww, cute.

Saturday 20-40-60

Firstly, all-out push on Murph! Special props to DJ for getting 97 pull-ups! Bring the SALT!!

Nextly, a relentless grind at 8am CF. (20-40-60 sec.)

KB Sit Up, Frog Leg Crunch, Combo Crunch/Crossover

Side Hurdle, Good Morning, Skater/JJ

Frog PU, Arm Hauler, Thrusts/Mtn Climbers

Lumberjacks, B-buster, Star Jump/JJ

The kicker...transitions: 400m Med Ball Run, 200m Heavy Quick Step, 3x Bear Crawl Box Drill, 400m Med Ball Run

See you tomorrow 9am for Class, Run, WOD, Run...put an end to the Madness!

Up and at 'em

A few 5:30am-ers toughed out the KB Rd. of 64 (with heavy legs from yesterday).

KB Rd of 64 is modeled off the NCAA bracket concept...4 brackets, reps descend from 64-32-16-8...haha.

Still chances today to get it in....9:30a, 6:30p today. Also, feel free to stop by the gym @7:30p to mingle. So far it's Livewrong & me doing the workout at 6:30p...a Friday night warm-up for Murph.

7-Up

Barbarian pain: end Rd 1, 80 swings, 100 Air Squats...then off for a run!

PM Class: 7-Up
7 OH Squats, Dips, DB Swings
7 Burpees, Double Unders, KB Crunch
(2 min, 1 min, 45 sec.....2 rounds)

Daily props:
Everyone who survived the Barbarian. EE summarized it...Brutal.
PMers for "just" doing class???!!:)
CF Attitude Award:
Corina, after we worked out a calf cramp and asked if she's done..."Hell no, I made it this far." (that's in the last round of the Barbarian).
Smart-A$$ Award:
BWilliams, about the Barbarian, "Do we go back up the list?" (was he joking?)
Overheard at CF:
Mrs. Awesome, "I saw someone today that looked just like you, except they were ripped." (ouch!?)

Thurday Updates: The Barbarian

1) Reminder: Paralympic Games (Mar 12-21). Be sure to check out the action."What I try to do is show them, try to get them in the mindset of thinking of what's possible, not what can't happen..." (Jasmin Bambur)

2) Barbarian workout: Again proves to be a relentless assault on the senses! Great work AMers!


Run 800, 20 PU, 40 Burpee, 60 Lsit, 80 Swing, 100 Air Squat
Run 600, 15 PU, 30 Burpee, 45 Lsit, 60 Swing, 75 Air Squat
Run 400, 10 PU, 20 Burpee, 30 Lsit, 40 Swing, 50 Air Squat
Run 200, 5 PU, 10 Burpee, 15 Lsit, 20 Swing, 25 Air Squat

Happy St. Patty's Day

Tomorrow kicks off March Madness special workouts.

Thursday 5:30AM and 9:30AM

The Barbarian: similar to CrossFit Barbara, with running, burpees, and other exercises.

Wednesday Form: Up in the morning...

gonna run, run, run...until the day is done.
Running form. Seems silly because running is just...running. But tweaking a few elements can really help.
Check out these resources (thanks, Dan-Oh) on Pose/Chi Methods.
Pose Method.
Pose vs Chi Method. (good comparison piece)


Basic principles:
Tall, good posture.
Slight lean, not bend.
Avoid "pushing" off with calf.
Pick up leg (lift).
Allow leg to drop with gravity (avoid over-reaching out with leg, foot).
Land on mid-foot, lightly (avoid heavy heel strike).
If you try to modify your running with some of these, keep us posted on how they work!

Cash-Out Chaos

First, yesterday's class reps should have read "21"...sorry for dis-ing you on the 15 reps.

Second, another awesome workout tonight...two in a row! Wow, just outstanding energy! Great push, enthusiastic support, high intensity, beautiful weather...just remarkable! Pics of last night (yes, ol' blue is back safe and, well, just as unsound as ever).

Third, Tuesday BW Pod Cash-Out:

Pod 1: Double Pull, Walkabout, B&T Jump, Push Off

Cash Out: 10 Mt. Climbers, 5 Air Squats

Pod 2: Band Sprint, Step Ups, Lying JJ, ACS (or KB Pull)

Cash Out: 10 Bicycle Crunch, 5 Squat Jumps

Pod 3: Box Drill, Hot Seat, Sit Up, Step Overs

Cash Out: 10 Push Ups, 5 Scissor Lunges

Tuesday Attitude: When? Oh, Then

"If you haven't got the time to do it right, when will you find the time to do it over."
-Jeffrey Mayer

Monday WOD: 10 rds
15 DL, 15 Push Up


Monday Class: 3 rds
20 KTE, 20 Swings, 20 Push Up, 1 Rope Climb, 20 Box Jumps, 20 Good Mornings, 150' Lunge
2 min Ball Pass, Bar Pass

(Pics of CF ladies killing the rope climb posted soon...)

Monday "Did you know...?" Enhancement!

Well, the old "if it's got a label, it ain't food" is rearing its head again. As you know, most of what we eat from stores and restaurants tastes so darn good that it's almost addicting. Usually, this is due to some sort of faux sugar or salt to enhance the flavor (otherwise, we'd make it clean and simple at home!). The flavor-enhancer in the news recently is HVP (Hydrolyzed Vegetable Protein).
Why? Because it is an ingredient in alot of products and is being recalled due to a possible salmonella contamination. Read about the recall here. And here.


Also, did you know there are extra workouts this week for March Madness (R, F, Sa, Su)? Be sure to check out the times here at the blog or at the gym and try to make all 4 workouts in 4 days!

Notice, Friday evening time is changed to 6:30pm. Those of us working out on Friday night are planning to hang out a little bit (beverages, munchies)...all CFers are welcome (even if you aren't participating in March Madness workouts, stop by)!

Worth 1,000 words

On Sat., 2 cameras were firing away...which pic is from old blue tape?

Saturday Progressions

3 station progressions:
a) Neg. Chin Up - KTE - Jumping PU
b) Monkey Squat - Air Squat - Squat Jump
c) Side Raise - Iron Cross - Hearts
d) Med Suicide - Jingle Jangle - Quick Step
e) Bbar Crunch - Combo Crunch - Lsit
f) Thrusts - B&T - Burpee

Friday KB Musical Chairs

Round 1: Crunch, PushUp, Ladder Jump, Swing, Split Squat Band Row, TGU, Beck's Burpee, Leg Raise, HP, Med Slides Squat Jump (30 sec)
Round 2: Ladder Jump, Swing, TGU, Beck's Burpee, Leg Raise, HP, Med Slides Squat Jump (45 sec)
Round 3: 4corners-Swing, Beck's Burpee, HP, Med Slides Squat Jump (1 min)

Skills Work: Anyhow, OH Squats

Livewrong MVB

True that the pics are never good, but these are exceptionally poor!


Livewrong's Mitochondrial Volume Builder.


Jump PU, Band Suicide, Tire Flip, Wall Ball
1min Bear Crawl
B&T Punch, Slam Ball, Pike/L-sit, Swing
1min OH Bar Run
Thruster, Leg Raise, DB Cleans, Sandbag Locomotive
1min Dot Drill