Beginner 3-5-7

A: 3 Dips, 5 Pullover, 7 KB Crunch
B: 3 Log Heaves, 5 Hammer Row, 7 Wtd. SitUp
C: 3 Tire Flip, 5 MB Step Over, 7 AC Squat
D: 3 Burpee, 5 Curls, 7 Plankwalk

Wednesday Form: Go with the FLOW!

Usually, Wednesday Form posts refer to some bio-mechanical form to help improve physically. Today, it's mental form: Flow. Csikszentmihalyi made the concept famous in his book "Flow: The Psychology of Optimal Experience." So what is Flow?

“…a person who is willing to be committed, to be involved, and who is willing to pay attention to what is happening for the sake of the interaction rather than purely out of self-interest."

That's Flow. (image from wikimedia)


During and after exercise, it'd be nice to reflect on the workout and say, "Gee, that was my optimal functioning...not too hard like a beatdown, not too easy...it was just the right opportunity for me to Get in the Flow and I feel great!"

Notice this description and how closely it resembles the experience of a Corps Fitness class: "being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one...Your whole being is involved, and you're using your skills to the utmost." (Csikszentmihalyi)

Many people don't get that throughout their day, which might be filled with less than optimal experiences like worry, anxiety, or boredom (see chart). So it's like a Corps Fitness class can be your own personal Flow Zone!

How can we tie this to form? Well, the critical component of Flow is probably the balance or match between the Challenge afforded by the enviroment and the Skills of the person. So that means at times you have to be smart in how you substitute, modify, and scale exercises/reps to stay in the Flow Channel (ie, to keep yourself from falling into relaxation, boredom, worry, anxiety...see chart).

Movin' Groovin'

Hello Dolly, Plankwalk, MB Thruster, Ladder/BC, KTE, Side Push Off, MB Shuffle Pass, Pike, JJ2BT, 150m Sprint (move when Sprint returns)

End: w/ partner
50 MB PushUp Pass
3 Rds (5 Plyo, 5 Skater, 5 Reverse Lunges)/MB SitUp while you wait
Run 400m

Tuesday Attitude: Phree Your Inner Phool!

"No one ever yet was the poorer in the long run for having once in a lifetime 'let out all the length of all the reins.'"
-Mary Cholmondeley







PS. Know any HS Athletes looking to stay fit over the summer? Check out the details here (.pdf) about CF High School Athlete Camps.

Capture the Flag

Scout: 20 Burpees, Squad: Box Jump
Scout: 50 Air Squats, Squad: OH Lunge
Scout: 40 L-Sits, Squad: Bicycle Crunch
Scout: 500' Bear Crawl, Squad: Jump PU
Scout: 3 Rope Climbs, Squad: Jingle Jangle
Run 800m

Monday "Did you know...?" Can that be good for you?

"Most alarming are the fruits and vegetables dubbed the 'Dirty Dozen,' which contain 47 to 67 pesticides per serving. These foods are believed to be most susceptible because they have soft skin that tends to absorb more pesticides."

Read more about Dirty Fruits and Veggies at Toxic America.

Sunday CFers: Experiences, Experiences

"No good decision was ever made in a swivel chair." -G. S. Patton

getupandmove

PFT & Combined Class

Pull Ups/Hang
Crunch
3-mile Run















AMRAP 20mins:
5/10 Broad Jump
50'/100' Bear Crawl
5/10 Leg Raise
5/10 Air Squat
1/3 Suicides

As always, everyone sticking together to make it work!

Ding-Dong...it's Livewrong!

He's back and looking good (JJ...should we hold our next weightloss challenge on a 4 day backpackin' trip in the Grand Canyon?)

3-Spokes:
Bbar Raise/Pull, Mtn Climber, Tunnel Row
Side Hurdle, Ladder Drills, Wall Ball
Step Ups, Lunge/Twist, Russian Twist
(3 rds: out, in, around)

Skills work:
Tabata Box Jumps & MB Plank Knee Push Up

Thursday Updates

1) Saturday June 26:
8AM: PFT Measure-Up-To-A-Marine (Run, Pull Up/Bar Hang, Crunch)
9AM: Combined Class

2) Sunday June 27: Pinnacle Hike (Hand-cycle). Carpoolers meet at CF at 7am promptly (leaving CF parking lot at 7:10 sharp). Otherwise meet at the Reservoir Parking lot (see directions from CF here) ready to go at 8am! (In the off chance of severe weather that morning, check the blog for cancellation).

3) July 4 Sunday Special 8AM: Fit in some HR work before the world-famous Wyomissing Fourth of July Parade.

Wednesday Form:...of a 7!

7-Up Day
(2m, 90s, 60s; 2 rds)
7 OH Squats, Dips, DBSwing-Tri Ext
7 KB Crunch, AC Press, Burpee/Bar Tap
(We see you, Leibo!)


Some blog love to the fun, friendly, and fiendishly fiesty 5:30AM group. That's the way to bang out the reps.

The form post today (fortuitously) looks at OH Squat. How about that?

Look at this perfect OH Squat...notice how his joints/angles form several backward and upside down 7s? Hmmm? Coincidence?

Arm and a Leg

Walkabout, Rope Heave, Shoulder PU, DB Punch, Arm Hauler (Step Ups after each)
Scissor Lunge, M Sprint, Hip Ext, Side Squat Hop, Single Leg Squat (Step PU after each)

Relay(3rds): Roving Plank, Broad Jump, Bear Crawl, Crabwalk

Tuesday Attitude: Sacre-bleu!

7-mile hill at Blue Marsh
A mountain HAND-cycle

More like, Sacri-fice!






"Of all the work that produces results, nine tenths must be drudgery. There is no work, from the highest to the lowest, which can be done well by any man who is unwilling to make that sacrifice."
- Edward Henry Bickersteth

Chaos-style!

Side 1: B&T 3 Hop, KB Thruster, Plank Knee, DB Lunge, Dip/PU
Side 2: Squat Front Raise, Dynamic V, Bulldozer, Good Morning, Handwalk/Step PU
(Calisthenic after each exercise: B-buster, Locomotive, Mtn Climber, B&T, Bicycle Crunch, etc)

Great job being supportive and patient during the warm-up...speaking of which...Livewrong, where are youuuu?!

Monday "Did you know...?" Heavy duty.

That's a CF class. You mean, it makes me happy? Uh, yeah, that's true. But we're talking about the calories.
This plate is approx. the calorie-work done at CF:
1 serving Mixed Nuts: 180 calories
1 serving Dried Apricots: 100 calories
1 Banana: 100 calories
Total: 380 calories.

Most of us consider a CF class to be the hardest, most significant effort we can give...and that will maybe burn 350 calories...maybe 400 for the hardest-core movers.

see this handy chart Notice, even at the most intense work, it's about 10-12 calories a minute (that's not counting standing around, resting, low-intensity, etc.)

Isn't that heavy duty? That formula always strains my brain. The work I give in an hour at CF boils down, calorically, to a plate of freakin' trail-mix! It sure feels like we must have blown off 1500 calories!

Check out this article on Exercise by itself is not enough.

At CF we want folks to meet and exceed their goals (yeah, yeah, "results or excuses...you can't have them both" we know). Please be aware of the dangerous game of justifying eating because "I'll work out later." The math is not on our side, it just doesn't add up. If weight loss is the goal (which also will help you obtain the greatest, maximum, holistic benefits from attending CF classes), then reducing caloric intake is the primary objective.

**(Do not confuse these statements with professional advice. Always consult a physician before undertaking any nutrition, dietary, fitness program.)

Sunday CFers: R U ABLE?

Maggie put together a GREAT event! Thanks for coming out everyone!

Happy Father's Day

Pull Up Club: March - May 2010
Dedication to a goal, fun, friends, and pullin' your own weight (what else is CF about?).


MVPs: Most Valiant Pullers
Axl
Weesa
(Pick up your Dick's Gift Card at the front desk.)

Be sure to jump in the various "challenges" at Corps Fitness. Whether weight loss/diet challenges or other physical challenges, these are great opportunities to improve your skills and exercises, meet and have fun with other CFers, and maybe even win a Gift Card!

6 on a Side

The aftermath...(and the birthday-girl!)
Side 1: Bar Span, Neg SS Pull Up, Pike/L-sit, Lying Press, Alt Swing, Frog Leg Raise in Bands

(Transition: Bear Crawl, Star Jump)

Side 2: StepOver, Double Unders, Moving L-sit, 1-leg B&T, Box Jump/Twist, Dynamic V


Tomorrow: RU ABLE 5k

Also, check out Gretch's sister's blog. She is hiking the PCT (Pacific Crest Trail) raising awareness of the IM ABLE Foundation along the 2600 mile way. Really inspiring...Now THAT'S an athlete!

CF Evolution

It's a beautiful day!









(Warm Up: 5 min. Deck o' Cards...Hearts - P/U, Diamonds - High Knee Tuck, Clubs - B-buster, Spades - B&T)

Circuit:
1) Iron Cross/Hearts/Side Raise
3 Suicides 70%
2) Monkey Squat/Air Squat/Squat Jump
3 Suicides 70%
3) Combo Crunch/Bbar Crunch/L-sit
3 Suicides 70%
4) Neg Chin Up/Jump PU/KTE
2 Suicides 80%
5) Burpee/Thrust/B&T Jump
2 Suicides 80%
6) Wtd Quick Step/MB Suicide/Jingle-Jangle
1 Suicide 90%
(Second round: reverse order)

Thursday Updates

1) Pull Up Club: Until Sat. 6/19, get your "post-test" scores. Please have a counter, please write your reps on the sheet, and please try to do it whilst the camera is there. Let's put up (or pull-up, as the case may be) some big improvement numbers!

2) Sunday June 20 8am, R U ABLE 5K.

3) Sunday June 27. Pinnacle Hike. (Hamburg, PA) From Reservoir Parking lot, up to Helipad, over to Pinnacle (a very open, accessible path/trail). Hike along with Chris on the Mountain Handcycle. Approx. 7 mile round trip. Time, map, directions posted later (but plan on devoting the entire morning...ie, 7a-noon kinda thing). Sturdy/comfy footgear, water, and in the event of a spill...Ivy-B-Gone!

Basic Training: Heads Up...

FORE!
4 Boards, 4 Mins, 4 Reps
1) KTE, Wtd Sit Up, Combo Crunch
2) AC Press, Bi Curl, Plyo-PU
3) Sandbag Locomotive, MB Skater, Good Morning
4) B-buster, Wall Ball, Beck's Burpee
Awesome teamwork!

PS. Anyone cashing-out of the Pull Up Club...it would be most desirable to do it at a time when the camera is present (maybe R 9:30a/5:30p, F 5:30a/9:30a, or S 8a/9a). Thanks.

Wednesday Form: Instant Pudding

“It does not happen all at once. There is no instant pudding.” - W.E. Deming
(Last pudding post of the week!)

Actually, there is instant pudding...but it's nothing like real pudding! Watch this video of Axl demo-ing B&Ts...notice, there's no contest between the real B&T and the B&Ts (Clip #1) when he's "makin' instant pudding."




Why shouldn't you "make instant pudding" at CF?
1) Injury: Over time, if you "make enough instant pudding" you're asking for an injury.
2) Comparison: Whether competing against yourself or others, bastardizing movements by "making instant pudding" renders the entire purpose...well, purposeless. Have high standards (are there any other kind?) for the "pudding" you make at the gym.
3) Mastery: the road to Self-Actualization is not coated with "instant pudding."

ALL the WAY UP....ALL the WAY DOWN! B&T, Pull Up, Push Up, Squat, Dip, Lunge, Press...even High Knee, Toe Touch, Jumping Jack and Combo Crunch. Real Pudding, sure it takes a bit longer, and may be a bit slower, a tad bit more focus...but...yum!

You will be rewarded (with RESULTS or even better, maybe with some real pudding from the Awesomes!) by doing the exercises fully and exactly as they are to be performed at high intensity.

Getting busy!

Ring PU, Toe Tap, Tuck Jumps (Box), Renegade Rows, MB Suicide, Crunch, Squat/Front Raise, Box Drill, Rev. Leg Ext. (30-45)

Skills Work:
Leg Raise, Dip, Lunge

Tuesday Attitude: Puddin' in the effort!

“If you do your fair day's work, you are certain to get your fair day's wage - in praise or pudding, whichever happens to suit your taste." -Alexander Smith

Like a giant wagon wheel!

8ct/Skater - Hot Seat
Bicycle Crunch/Walkabout - Dying Turtle
Plankwalk/Thrusts - Lunge (r/l)
Step PU/Toe Tap - 1/2 PU Hold

Just u v. u!

Monday "Did you know...?" Recovery Pudding

2 main points: Exercise breaks down muscles. Exercise depletes the carbo (glycogen...energy store) in the muscles. That's where the soreness and fatigue/lethargy come from. Read more here. And read some more here. Both are very good reviews.

At CF, be sure to have enough recovery to avoid injury and to put in the requisite intensity (ie, get the most out of every CF hour).


Probably one of the more common and difficult situations here is working-out too much because of over-eating. Daily extra calories drive that "need to exercise" undermining any results. That’s a tough mental game to overcome -- eat-workout-eat-workout...but never making progress; staying even-Steven. Be sure to eat clean & light in order to benefit from CF workouts.

Quality, not quantity. Less is more. Workout smarter. Rest and Recovery...the best CFers use plenty. And if you're going to indulge, have the pudding; that's where the proof is.

Saturday 40-30-20

Lunge Box Drill
40-30-20 B&TJump
40 Air Squat
30 Broad Jumps
20 8Ct.
3 Jingle Jangle
150' Bear Crawl
400m Bar Carry (after each rd.)

Thursday Thrashin'

Tabata Boards (2x)/1 min. Transitions
1-DL, SDHP, Jingle Jangle, B&TJump
(lunge/squat; side shuffle/lunge)
2-Plyo Walkabout, ACPress, Elephant Walk, Bag Punch (bearcrawl/arm hauler; crabwalk/bbuster)
3-Leg Raise/HM, 1-legDynamic V, Russian Twist, Mod Plank (kte/bicycle crunch; pulses/combo crunch)



Overheard at CF:
"watafunbuah...comongetndo-erah!" (hearing 20 seconds starts now...after about 50 seconds on bag punch...does anyone speak "Dan-Ohfatiguese"?)

Thursday Updates

1) Tomorrow, Friday June 11....5:30AM KB (now, all early AM classes begin at 5:30)

2) Pull Your Own Weight: The Pull Up Club is coming to an end. You've had plenty of time to develop grip, bi, lat strength and/or work on kip power/endurance. Now it's time to cash out...anytime June 16-19 get your post-test number and write it down. There will be prizes!

3) Sunday June 20: R U ABLE 5K

Wednesday Beginnner: Smooth Circuitry

"Beginners" got it goin' on! That went...not unlike silk. Great job on the basics, folks! Thanks for staying on top of your game and pushing hard!!

Circuit: Tunnel Row, Slides, 8ct, Toe Tap, DB Swing/Tri Ext, ACP, MB Twist, Bear Crawl, MB Thruster, Flutter/Dolly

End: Lunge/Plank Drill

Overheard at CF:
"I can get to 25 seconds before Van." (Surely you know who says something like that...a welcome, but unexpected appearance on a Wed night.)

*****Early Update: Tomorrow, Thursday June 10, 5:30AM Class BEGINS! (CF Combined)

Wednesday Form: Box Jumps

Proper Box Jumps:
Clip 1: For speed, in order to count, the jump must end with hips extended (ie, pushing off the box to hip extension in the air). This would be acceptable, and in many cases preferable to achieve adequate intesity (moving mass far and fast).
Clip 2: Slower (doing less work/intensity), the hip extension may occur on top of the box. These jumps, of course, would count.
Clip 3: No hip extension. These jumps would not count. Though hurried, they lack full movement.

(Special thanks to Tennis Karen for lending her athletic prowess!)

Tuesday Night Power-Recovery

Warm Up: Minute of Doom (6ct, PU, Squat)

Jump PU, Side Step, Double Jump, Box Drill, Swing, Lunge-Run, B&TJump, MB Twist, Slides, Steam Engines

End: Nawata (20 on - Step Ups, 10 on - Plyo Pushups; 8 rds)

Tuesday Attitude: What's in your tank?

"...the manner in which one endures what must be endured is more important than the thing that must be endured."
-Dean Acheson

There's always more in the tank!




CK is ABLE to getupandmove and grind some serious trails because of the hours in the gym. How do you use your CF conditioning outside of class?

Monday 2-Minute Drill

2min, 1min, 30sec
1-Bar Pass, B&T/Plankwalk, Bicycle Crunch
2-SandbagStepUp, Lying JJ/MtnClimber, Alligator PU
3-MB Slide, Air Squat/Squat Jump, Pikes
4-Jack Webbs, Thrust/B-buster, Weighted SitUp

End: Lunges & Tunnel of Pain!

Monday "Did you know..." Beat the Heat!

Did you know that, of all natural "disasters", HEAT is the #1 killer.
"Overall, according to the August study, 1,500 Americans die each year from excessive heat, whereas fewer than 200 die from all other natural disasters -- tornadoes, hurricanes, earthquakes and floods -- combined." Read more at The Daily Green



Whether inside or outside at CF this summer...it's hot! Exercising in the heat can create conditions for dehydration, heat exhaustion, and heat stroke. Read more here at About.com and/or Livestrong. Further, some may be more susceptible to the effects of heat based on variables such as age, body fat, hydration-level, medications, diet, for example.

Heat is the real deal. Be extra smart about taking class in extreme heat (ie, as always, exercise at your own risk).

Sunday CFers: The Dish and Axl

aka Trish and Brian. Congratulations! (mfg/Melissa H put together a great surprise shower!)



The Ol' 1575 (or 1050)
A: Ring Row, Box Jumps, Scissor Leg, Tri Ext, Step Up, Bbar Crunch, JJ
B: Push Press, Monkey Squat, Frogleg Crunch, KTE, OH Lunge, V2Pump, B&T
C: Hearts, Locomotives, Pikes, Dips, ACS, L-sit, Star Jumps
D: Step PU, Air Squat, Frankenstein, DBCurls, Good Morning, Pulses, SideSquatHop
E: ACP, Rev Lunge, Weighted Situp, KB Snatch, Alt Side Step, Plank Knee, Hot Seat/Sun God
Option: 30 or 45 reps (7 exercises/5 pods/45 reps = 1575.....only 1050 for the 30 rep option)

PS. That was Special.
PPS. The guy on the bench about sums it up.
PPPS. That's good KTE form.

Saturday Psychosis

3-peat: JJ2BT, Dips, Scissor lunge, Bear crawl/push-up, Punching bag, Dumbbell cleans, Modified plank, Kbell thrusters, Ring push-ups, Tire flip, Ball slam, Dynamic V





Warm Up:
400 box drill w med ball
10 min w med ball
-5 broad jumps
-50’ bear crawl
-5 combo crunches
-5 squat w front raise
-1 suicide

Cool Down
100’ BC
30 push-ups
21 OH swings
100’ BC
25 push-ups
100’ BC
15 OH swings
20 push-ups
9 OH swings

Phat Chance

Check out the article on working out on an empty stomach to burn more fat. (It was also in today's local paper if you want the hard copy).

Letter 1: "Dear Body, I want you to hand over all the excess, unnecessary fat. Please have it ready to expel by 5pm today. Thanks, Your Brain."

Letter 2: "Dear Brain, I love carrying excess fat. In case of famine, I'll have plenty of stored energy to survive. Love, Your Body PS. Screw you...I'll never hand it over!"

If your goal is to shed the fat/lose weight, then this article is right up your alley! Make your body, (no, force it to) use its excess fat for energy. So, working out on an empty stomach makes all the sense in the world. To fuel yourself through the exercise, your body must draw upon fat, rather than use the immediate carbs. That frustrating "even steven" "plateau" will go on and on and on...unless you take in less fuel and start to burn more (in fact, in the physical world, that's the only way...do the math!)

Eating less...Visualize:
1) Am I eating for fuel or eating for emotion/habit? Why is that food going into my stomach?
2) Is this portion size too big for my stomach? Do I want to be that full?

Remember the saying: Nothing tastes as good as being thin feels. (again, only if that's your goal)

Eat clean, eat less, exercise hard!

Thursday Updates

1) Sunday Special, June 6, 9am. Should be a good one!!!

2) Thursday 5:30AM CF Class Starting June 10!

3) Friday KB time change starting June 11: 5:30AM (note: this means all early classes will begin at 5:30AM).

3) R U ABLE 5K, June 20: pick up application at the gym. Sign-up early and often. We have almost 30 CFers on the list...keep spreading the word.

Beginner Blow Out!

Baseball warm up.


AMRAP (3min, 3rds)
3 Burpee, 6 Lsit, 9 Air Squat



Finish
5-10-15
PushUp, Press, Crunch