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)

Thursday Updates

1) Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

2) Oct. 31: 10am Fitzy's Run (Happy Hollow Playground...click here for event info.)

Thursday Updates: Questions

Raisinette, Jelly Bean, or Wood Tick?
Where's Karate been?
Anyone coming to the Halloween Party? (Bringing something? Take a piece of the skeleton off the board by the front desk to indicate what you'll bring. Beverages provided unless you have a distinct preference in drink, then it's BYO.)


Sat. Oct 23, 6:30pm, Halloween Party
Sun. Oct 31, 10am, Fitzy's Run (we have a pretty good group of CFers so far, let's show up in force).

Thursday Updates

1) Saturday Oct. 16: 8AM Combined Class only.

2) Sunday Oct. 17: 9AM Sunday Special (Weight Challenge celebration...bring your own casserole). Everyone welcome.

3) Saturday Oct. 23: 6:30PM-? Halloween Party. (High School Graduation Year costume theme)

4) Sunday Oct. 31: 10AM Fitzy's Run

Thursday Updates: Boo!

1) Saturday October 16: 8AM Combined Class Only (no 9AM class).

2) Sunday October 17: 9AM Sunday Special Weight Loss Challenge Finale (open to everyone, but we'll recognize the biggest CF losers, team winner, and maybe enjoy solid foods for the first time in weeks after the workout)

3) Saturday October 23: 3rd Annual CF Halloween Party. Costume Theme: Year of High School Graduation. (6:30pm-?)

Thursday Updates

Sunday Special: September 26, 9AM

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)

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?)

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?
  
  

Thursday Updates

1) August 29: Sunday Special Kettlebell Instruction
9-930 Swings; 930-1000 Pulls; 10-1030 Snatch
(Please stop by to refine your KB moves. This is also open-skills-work time for any exercise. Make the most of the workouts by being proficient in all movements...ie, avoid "learning" it on the fly...workouts are time to workout at high intensity, not to learn the movement...perfect practice makes perfect.)

2) September 6 Labor Day Special: 8am Run (start Wyo Pool Parking), 9am Combined Class (@ CF)


3) September 7 Weight Loss Challenge begins (look for sign-up instructions, meetings next week)

4) Saturday Sept. 18 IM ABLE Duathlon

5) Sunday 11/7 Call-To-Action Challenge

****Look for Fall Schedule changes starting Labor Day week****

Thursday Updates

1) August 22, 9AM: Sunday Special "Tonight We Dine in Hell" (300 Workout)

2) August 29, 9AM: Sunday Special KB Instruction/Practice

3) Monday Sept. 6 Labor Day: 8am Cadence Run (park Wyomissing Pool); 9am Combined Class (CF)

4) Tuesday Sept. 7 – October 17: Weight Loss Challenge II -- Boys vs Girls! (weigh-ins and info from 8/29-9/6)


5) Starting Thursday Sept. 9 Time Change: THURSDAYS ONLY....9:30AM class moves to 8:30AM...THURSDAYS ONLY 9:30 moves to 8:30AM starting Sept. 9!

6) Saturday Sept. 18 IM ABLE Duathlon

7) Saturday Oct. 23 Halloween Party!

8) Sunday Nov. 7 Call-To-Action Challenge

Thursday Updates

1) Murph Day: "Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open...""This deliberate and heroic act deprived him of cover and made him a target for the enemy... At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in."
1 mile Run, 100 pullups, 200 pushups, 300 squats, 1 mile run (partition reps as needed)

2) HERO WOD Make Up Day: Friday Aug 13, 5-630PM. If you need to make-up 1(one) Hero WOD, do it then.

3) IM ABLE Duathlon Sept. 18

Thursday Updates

1) Monday 5:30PM Class: "Combined." A good turn out for the first class...as with all CF classes, everyone gets a good workout! Especially, Beginners now have the opportunity to get to the gym 3x a week (Sat, Mon, Wed).

2) HERO Week: August 7-12. See schedule (click on icon)

3) CF Weight Loss Challenge II: Sept 7-Oct 17. Get lean for the Holiday season (no kidding, there has been a Halloween candy sighting!). More info later (mandatory orientation meetings in late August).

4) Sept 18: IM ABLE Duathlon (Wyomissing)

Thursday Updates

1) Saturday July 31, 8am PFT, 9am Combined Class
2) Monday August 2 begins new 530PM class format: "Beginner/Combined"
3) August 7-12: Hero Week! Should be interesting to do Hero Week in the heat! Click on the icon for details. Everyone is welcome (and expected)! Prizes for various efforts/achievements.

Sunday CF Stuff

Keep yourself up-to-date on the many CF happenings (no, we won't mention that summer is just about over). More info to follow for each...either here or at the gym.




1) July 31: 8AM PFT, 9AM Combined Class
2) August 2: Schedule Change...Monday night 5:30 format will be "Beginner/Combined"!
3) August 7-12: HERO WEEK (click icon to see schedule)
4) Sept 7-Oct 17: "Suffer, Sacrifice, Starve: CF Team Weight Loss Challenge II." Last year in the pre-summer weight loss challenge, the teams lost 256lbs. Get yourself leaned-up for the holidays.
5) Sept 7-Dec: Fight Gone Bad testing. Use FGB as a benchmark and watch your performance improve through the Fall!
6) Also keep an eye out for other great events this Fall like the IM ABLE Duathlon and the 2nd Annual CF Call-to-Action Challenge.

Thursday Updates

1) Sunday Special CHRISTMAS IN JULY (you can melt like Frosty and JA): Sunday July 18, 9AM. (Original 12 Days of Christmas Workout). 12 Days has many foundational moves and low rep counts...a perfect time to work on form, go without assistance (ie, get yourself off bands for pull ups), or go up a weight in KB/Push Press, etc. C'mon out, one and all!

2) Another Teen Sport Session starts on July 19 (11-12). For full details click here (.pdf).

Thursday Updates

1) Team IM ABLE (Chris/Gretch) finished 11/16 in the team competition at the Happy Valley Sprint Tri. That's the way to getupandmove!


Photo by Ben Lawrence


2) Remember to check out the details here (.pdf) about CF High School Athlete Camps.

Thursday Updates

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

2) July 4 Sunday Special, 8AM. Start off the day like a firecracker...get some high HR action before all the Independence Day festivities!

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.

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!