New Corps Fitness Site Launches - UPDATE YOUR RSS FEED

The newly redesigned Corps Fitness website is now live!

Please visit the site now to update your RSS feed OR to subscribe via email and get updates delivered straight to your inbox. Beginning Wednesday, November 17th ALL updates will be posted to the new Corps Fitness website. Please take just a moment to visit the new site and update your subscription preferences.
Option 1 - RSS FEED SUBSCRIPTION - If you are using a feed reader such as Google Reader, please visit the “Subscribe” section located in the navigation bar on the right side of the homepage and click on the orange RSS icon.
Option 2 - EMAIL SUBSCRIPTION - Have updates delivered to your inbox via email subscription by visiting the “Subscribe” section located in the navigation bar on the right side of the homepage and enter your email address.

Besides our new look, you'll notice we've consolidated our website and Blog into one powerful source for staying connected to the Corps Fitness community. Having our blog updates post right to the homepage will ensure you will not miss a single event, triumph, challenge, or breaking news story. All content found on our previous website is still accessible via our newly streamlined top navigation. Looking for a past Blog update/post? Just visit our convenient new Searchable Archives menu. So...what are you waiting for? Visit us now to get connected, join the conversation, and become part of the growing Corps Fitness community.

Nov 14 Sunday Skills

Why?
1) Practice exercises like Double Unders so you can keep the HR up during workouts.
2) Don't know the difference between an 8 Ct. Bodybuilder and Hello Dolly?
3) Refine Swing, Push Press, Pull Ups or any other exercise that you feel needs work.
4) Or just come for the workout (CF Basics WOD)

Doom...made it to 12 mins!

Agility Work: Tire Jumps, Ladder, Cone Hop, Short Slides
Conditioning: Tunnel Rows, Back Ext, Dips, Squat FrRaise, Contralateral Push Up, Sit Up, B&T

Tuesday Attitude: 2 wrongs make a right?

"A man's errors are his portals of discovery." -James Joyce

Sunday Skills Session 9-10:30am, Nov. 14.

Again...6 on a side.

DB Swing/Tri Ext, Walkabout, Tuck Jump, Upright Row, Thruster, ModPlank
Leg Raise, LungePress, HackSquat, Divebomber, StepOver, Hello Dolly
(Transition: BC, Sprint, Alt SideStep)
Awesome Ups!
Warm Up: 10-20-30-40-50 Pyramid (PU, Lying JJ, B&T, Bicycle Cr., JJ)

Monday "Did you know...?" No offense...

"Your form sucks." Read this blurb from CrossFit Journal

Are you better than yesterday? Avoid injury, add intensity to your workouts, get results...hone your form.

Nov. 14 Sunday SKILLS Special 9-10:30AM.
1) Show up to get instruction, feedback, or important practice time on any exercise.
2) Think your form doesn't suck? Then come out and test yourself against the CF Basics WOD.
3) Open to all CFers...everyone encouraged to attend. Basic Training Beginners to Advanced.
4) This is not formal class structure (stop by anytime). Coffee and snacks.

**The intensity, load, fatigue and speed of CF class does not lend itself to learning or just figuring out how to perform some of these complex exercises. Group exercise implies group accountability. The more exercises you all know how to perform and can perform, the more we can do in class.**

Up in the morning...

with the risin' sun...gonna run, run, run...and burpee, lunge, low crawl, sandbag heave, and do mental challenges...until the day is done. Well done, CFers. Pics here.

Call-To-Action II

Good luck to everyone doing the C2A today at Blue Marsh.
Gym closed today.

Tomorrow Sunday Special Workout: 9am

1 minute majors

J Ala-gheo hittin' the top of the OH Swing...nice!

1) JJ/Thrust, Handwalk; BC Drill
2)Toe Tap, WallBall; OH Swings
3) B&T Box Jump, Plank Knee; Pike/Lsit
4) Renegade Rows, DB V/Fly; Side BC

(Baseball warm-up)

Thursday Updates: Group Fitness

1) 2 days until "Call-to-Action II" Sat. Nov. 6, 8am, Blue Marsh. Bring your A-game!

2) Sat. Nov. 6 CF Classes Canceled, Gym Closed!

3) Sun. Nov. 7, 9AM: Sunday Special Workout (if you missed your CF fix on Sat. c'mon out for a workout).

4) NEW CF site launched. http://www.corpsfitness.net/





5) Reflections on Group Fitness: The banter (and frustration) in the comments to Monday's post had me thinking about group fitness. The best, most important, and often hardest part to get about CF is the power of the group, and the meaning of CK's "military-style group fitness."

I'm reading this fine book by Sebastian Junger, War, in which he chronicles time in Afghanistan. At one point, he marvels at the importance of attention to detail and policing of others in order, well, to stay alive. Not to condescend to suggest that CF parallels combat at all. Here are his observations:

"And because combat can hinge on the most absurd details, there was virtually nothing in a soldier's daily routine that fell outside the group's purview...There was no such thing as personal safety out there; what happened to you happened to everyone."

"The attention to detail at a base like Restrepo forced a kind of clarity on absolutely everything...I came to think of it as a kind of Zen practice: the Zen of not fucking up."

"In the civilian world almost nothing has lasting consequences, so you can blunder through life in a kind of daze...you lose a sense of importance of things."

"There are no hard feelings after everyone gets smoked...They're more pissed that they all let each other down. Once it's over it's over."

War, S. Junger
(another good read is Matterhorn, K. Marlantes)

New Corps Fitness Site Launches - UPDATE YOUR RSS FEED

The NEW Corps Fitness site has officially launched at http://www.corpsfitness.net/

Please take a moment to update your RSS feed. The new feed is http://www.corpsfitness.net/?feed=rss2

Wednesday Form: There's the right way and...

there's the right way.

"In the beginner's mind there are many possibilities, but in the expert's there are few."
-Shunryu Suzuki

Please have at the applications and interpretations vis-a-vis CF classes...post to comments.

Early Update:
1) **CLASSES CANCELED** Saturday Nov. 6. due to Call-to-Action Challenge.

Tuesday Attitude: Is this an elective?

"The pain is inevitable, self-pity optional."

5 on a side (w/transitions)

DB Press, SlamBall, 21s, SDHP, Burpee

Locomotive, HangRun, Walkabout, BoxJumpTwist, 1armKBSitUp

(BC/StarJump transitions)

Monday "Did you know...?" Repeat from 11209

OK, so maybe this comes home with the Trick-or-Treaters. On average, a "fun size" bar is 70 calories. Let's say on Halloween, with all the excitement, you eat 5....350 calories. We all know how early the candy comes out in stores. So let's say (at work and home) you've hit those "fun size" bars for over a week. 350 calories x 10 days in October =3500 calories. Ring a bell? Yep, that's the calories in a lb.