Thursday Updates

Thursday 830A class doin' their thing on Lunge-Plank drill.
Basic, in-the-middle circuit.
Dips, MB Side Shuffle, Floor Wipers, Sandbag squat, Pullups, Double Jumps, Swings, B/TJump, Wtd Sit Up
(Middle: Step PU, ToeTap, Side Step)

Beginner basics

Rope Heave/Climb, FloorWipers, Toe Tap (Lying JJ)
Dips, B/T Jump, Wtd Sit Ups (B-buster)
DoublePU, DynamicV, Swing (Sandbag Squat)

Skills: Lunge-Plank Drill

Wednesday Form: How long is your femur?

"Variations in body type can change the appearance of a proper setup position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar." (source: crossfit.com Saturday 100918)

Don't worry so much about looking like your neighbor. Be sure the execution is perfect for your height, length of hinge system, etc.

Bizarro Tuesday

All mixed up...Abs, Rd. 1, End Activity Tabata, Rd. 2...?
Down the Middle:
Front Raise/Row, DropPU, DB Punch, SS Pull Up
Lunge Twist, Lying JJ, Flutter Kick, Ball Pike

Tuesday Attitude: If only...

"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” -Jim Rohn

Mad Movin'!

Is that a dent in your leg? See any resemblance here?

Figure8abs, HP, MB Suicide, AC Heaves, Squat Hops, Leg Raise, Decline PU, Alt Side Step/Dot Drill, BBar Crunch, Beck's Burpee

End: Nawata Poser Abs

Monday "Did you know...?" A sugar by any other name...

would still be bad for us.

Uh-oh...rebranding of HFCS...you decide.

"But perhaps the public will forget all about the health ills associated with the stuff when it's called by its benign new name: "Corn Sugar"...Perhaps, with a name change, Americans will happily get back to the business of gobbling up the sugar substitute and supporting the pillar of the heavily subsidized corn industry with renewed vigor." Treehugger.com

Fructose and Health Problems
"Studies on fructose have helped give HFCS a bad name. Your body doesn't metabolize fructose and glucose the same way. The liver tends to turn fructose into fats, while the muscles burn glucose for fuel. Scientific studies support the idea that the fructose in sugars (of any kind, not only HFCS) contributes more than glucose does to abdominal fat, raises triglycerides (blood fats) and makes the body less responsive to insulin, wrote University of California researchers in the June 2009 issue of the Journal of Nutrition." Read more: http://www.livestrong.com/article/132386-high-fructose-corn-syrup-vs-cane-sugar/#ixzz10g9TQT2Z

WOD: Crazy 8s

8 rds.

8 Pull Ups

8 Box Jumps

8 Wall Ball

8 B&T

8 Sit Ups

8 OH Lunge Steps

8 Swings

8 Push Press

Strength Sunday Special

10 reps each, 25 min AMRAP, go heavy
Push Press
Goblet Squat
Floor Press
Wlkg Lunge
KTE

Saturday Sircuit

MB Slide, Squat FR, Renegade Rows, Side Push Off, Plyo-PU, Box Drill, Thrusts, Back Ext, Scissor Lunge, TGU
End Skills:
Dips/Plankwalk
Sandbag Step Up

In memory

With enormous sadness we report that Steve Johnson died in a tragic hand-cycling accident yesterday. Steve, as many of you know, recently participated in the IM ABLE Duathlon with his family. Corps Fitness sends thoughts and prayers to Steve's family. We are very sorry for your loss.

Thursday Updates

Sunday Special: September 26, 9AM

Wednesday Form: Squat did you say?

The ability to strike the bottom of a squat, solidly, is critical. You will find, if you work at it, that mastering the squat opens up just about every other exercise. Why? It's not just "strength"...the majority of that skill to hit the bottom is Balance/Flexibility. Yes, shout-out to the boys showing us Balance and Flexibility (enough of the gals banging pullups, eh?).

Work on it with heels up, goblet squat, holding a band...whatever assists you need to slowly develop this skill. You'll soon find that those loose hips contribute to better exercises all around.

Tuesday Attitude: I M Strong

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”

See more IM ABLE Duathlon pics by Donn Shires here.

Monday "Did you know...?" Some good advice

Let's keep it light on this Monday morning. Ever need to give someone advice about CF...you know, maybe someone thinking of trying it out and asking what it's like? Or just through your busy day, ever wish for a personal advisor?

Here you go. Some good advice. (click "That's not enough. I need more **** advice." to refresh and get a new phrase.)

IM ABLE Duathlon

Thursday Updates

1) Sat. Sept 18, IMABLE Duathlon, Wyomissing. Please stop by to cheer on the racers. Few races intentionally support the efforts of individuals with physical disabilities as they lead active lifestyles. This is an extraordinary opportunity for challenged athletes right in our backyard. Get up and move!

2) Sat. Sept 18, Gym Closed, No Classes

3) Specials (Extra, extra, read all about it).
Friday Special, Sept 17, 5:30pm (circuit style class)
Sunday Special, Sept 19, 3:00pm (instructor's choice)

Rep Ladder

10-9-8-7-6-5-4-3-2-1
Deadlift
KB Floor Press
DB Clean
(55 reps, go heavy)

Wednesday Form: "C" what we mean?

Notice the big "C" (on the bottom of the kip). The "abs" and hip flexors lengthen on the front side, and the glutes/lower back squeeze on the backside. That's a very important movement to be able to execute (not just in kipping...but generally). It shows Front/Back muscle balance.

This balanced front/back extension is critical not only in a proper kip as shown, but also in staying tall in squatting, in keeping the bar high/back in a proper push press, sdhp, swing, running, plank...and the list goes on.

Front/back imbalance, tightness due to overtraining one area or weakness due to neglect of an area, is the breeding ground for injury, sorness...ie, sore hip flexors, tight hamstrings, annoying piriformis, etc.
C?

Tuesday Attitude: Hope

"In all things it is better to hope than to despair."
-Johann Wolfgang von Goethe

Monday "Did you know...?" Athleticism

10 elements of Athleticism (Fitness):


Cardio Endurance, Stamina, Power, Speed, Strength, Agility, Balance, Coordination, Flexibility, Accuracy
(It's intrinsic in many of them, but we could also add Timing)

Working them all? How? Begin by mastering the 9 Foundational Movements of CrossFit. Scavenger Hunt...What are the 9 movements? Post to comments.

9/11

Lanes of Pain

10 min Warm Up (MB)
Squat Jump, Suicide, FlutterKick, Squ Fr Raise, Lunge Twist

Lane 1: Crabwalk/Pike, DBSwing, Hearts, JumpPU (Lunge Drill)
Lane 2: ACSquat, ACP, DBLunge, Ring PU (BC Drill)
(Red exercise after each)

Thursday Updates

1) Today starts Thursday Day Class at 830am (no longer 930am)!
2) Tuesdays now have a 530am class (Ben).
3) Saturday Sept. 11 is Chris' Birthday. (Any other Sept. babies?)

Wednesday Form: Rope burns

"1. Fast and secure 2. Slower and more secure 3. Faster and less secure."
(crossfit.com; september 8 2010)

Tuesday Attitude: When?

Today.



"Someday is not a day of the week."

Labor Day '10

A beautiful day and a huge turnout!
2min/1min Pods
Low Crawl-Bear Crawl-VTwist
Bunny Hop-B&TPunch-PushUp
MBLunge-MBDotDrill-MBLsit
End: Giant Lunge Line




Hero Week T-shirts are in! Here is what you ordered (please only take the size you ordered, if you already picked one up let us know so we can verify the invoice, return if you picked up the wrong size).
Women:
JanD: S; Catharine: M; Sam: M; Madeline: M; Rhonda: M; Melissa: M; Lisa: M; Natalie: M; Gretchen: M; Meredith: L
Men:
MattD: M; Scott: M; Dan: L; Van: L; BobL: L; JJ: XL; MattM: XL; Nick: XL

Sunday CFing with Scaffidi

McGhee
5 DL
9 Box Jumps
13 PushUps

Weight loss challenge

Anyone who wants/needs further description, clarification, explanation of the weight loss challenge (ie, what's involved, how to use livestrong, etc), attend:

Sept. 5: After Sunday Special, 4pm-ish
Sept. 6: After Labor Day class, 10am-ish
Sept. 7: After Evening class, 6:30-ish

Thirtytwentyten

30-20-10
Burpee/Bar Touch, Lunge Steps, Crunch Bridge
30 Air Squats
20 PU/Plank Knee (that's 40 PUs)
10 B&T Jump
400m/Wtd Quick Step (between rds)
End: Playground relays!

Thursday Updates:

1) The "new" schedule for Fall, starting September 7th 2010 is posted! Check it out here. If you don't read the blog, then pick up a hard copy of the schedule at the gym. (Just note the few changes to formats, times, and a new class).

2) Sign up for Weight Loss Challenge Girls v Boys by Monday September 6. For instructions, visit this post. If you don't read the blog, then follow the signs at the gym.



3) Labor the Day Away Weekend.

• Regular CF Classes: Saturday Sept. 4


• Scaffidi Sunday Special: Sunday Sept. 5, 3pm


• Labor Day Cadence Run: Monday Sept. 6, 8am (Wyomissing Pool Parking Lot)


• Labor Day Combined Class: Monday Sept. 6, 9am (CF)...Refresh memories of Labor Day 09?
  
  

Beginner Basics

Wednesday Form: A higher bar

Famous CF Proverb:
"Ask not for a different band, ask for a stronger kip."

Ask yourself what you've significantly improved upon at CF in the last 3 months. Can you name something? Your first pushup, proper squats, heavy DL/Swings, kipping pullups, faster 400m, quicker agility ladder, more flexible shoulders? Anything? Anyone? Bueller?

The theme for the next few weeks (especially with the weight loss challenge in effect) is, "If nothing changes, nothing changes." Not satisfied with the results you're earning? Then look at what exercises are begging you to up-the-ante and set the bar higher. At CF, we're ready when you are!

The gals here are kickin' reps with the 22lb weight vest...inspiring us to always find more to do, never settle with being "done."

P.S. 1 free punch to the person who posts the answer to comments: What group popularized, uses, or is famous for coining the phrase: "If nothing changes, nothing changes."?