Sunday CFers at Fitzy's: Happy Halloween

Always fun on race day with CFers.
Superhero competition: What bad luck for the person in the Batman costume...only to be standing next to the real Wolverine!

Hot grinder, anyone?

Weight loss celebration Sunday Special.
Warm Up: 20 JJ, 20 PU, 20 Squat, 20 Gd Mrng, 20 Combo Cr, 20 Lying JJ, 20 Back Ext, 20 Mtn Climbers, 20 Dips, 8 B&T, 8 Bicycle Crunch (Total 196 reps...1 rep for every lb lost by the Boys & Girls Team).

Grinder: 5 person team
Pull Up, Box Jump (25 reps), Swing, Burpee, Push Press -- Run 400m after each round.

Round 2: same exercises 40 sec work/20 sec rest.

Cool Down: Bloody's, pumpkin pie, homemade CC cookies, Livewrong Chorizo Egg Casserole, Mary Janes (the candy), and Caramel creams.

Strength Sunday Special

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

Sunday CFing with Scaffidi

McGhee
5 DL
9 Box Jumps
13 PushUps

Sunday CF-ing: Practice day

Look out Double Unders...it's Double Dutch!
Refining and correcting KB exercises, double unders, KTE, kipping pull-ups, texting...good work and dedication (and coffee!).
Also, a small WOD option for those who stayed.
Box Jump, Push Up, Goblet Squat, or,
Sit Up, Slam Ball


PS. Weight Loss Challenge (Sept 7 - Oct 17) Sign Up Sheets are up (big whiteboard).
Motivated people only:
Not willing to dramatically change diet?
Think you can exercise off calories?
In training and still believe in carbo-load?
Uninterested in tracking diet on Livestrong?
Then please do not sign up.

Committed folks sign up (must have email--print clearly), weigh in & buy in (folder behind desk). The game is afoot on Sept 7!

Sunday CFers: Blasphemy & Madness...

This is Corps Fitness!"300"
25 PullUps
50 DL
50 PushUps
50 Box Jumps
50 Floor Wipers
50 Clean/Press
25 PullUps

Fine turn-out for this Sunday Special. Note, next Sunday Aug 29, 9AM, Kettlebell Instruction & Practice (mostly focused on Swings, Pulls, Snatches). If you need to learn or work on any KB moves, show up!

Also, feel free to stop by to practice any skills (OH Squats, Double Unders, Pull Ups, Rope Climb, Muscle Up, anything....Beginner or Advanced). Mastery/proficiency with the exercises only allows you to go that much harder during the workouts.

Sunday CFer: 'Content' w/ these results?

Tonto!

PS. Totals from Hero Week (using an ave. McGhee rds)
421 Pushups
300 Squats
275 Pullups
239 Deadlift
154 KTE and Box Jumps
112 Swings
105 GHD Situps and Back Ext
90 Squat Cleans
49 Burpee, HSPU, Thrusters
4.25 mile run

Sunday CFers: Badger

Sorry no pics of the AM group....word, or course, is that you blew it out!

3 rds.: 30 Squat Cleans, 30 PullUps, 800m Run




Several shout-outs today: To everyone who pulled through ripped up hands (is that a theme for the entire week?). To Chris for kranking 26 miles....and to Gretch for swimming 1 mile at the Steelman Triathlon for the IM ABLE team (on little to no swim training)! Which harkens a classic Coach G quote, "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true." Be a better, truer athlete!

Tomorrow: McGhee (530A, 930A, 530P)

Sunday CFers

4 rds (rest 90 sec. between rds):
MB Suicide, Bicycle Crunch, Curl/Press, StepOver, Ring Dips, Swing, Decline PU, Box Jump, High Pull
(rotate exercise on Suicide...Adv=3, Beg=2)

PS. May as well do a Wednesday Form while we're here...see Push Press...dip, drive, weight ends over midline, head punched thru...nice Sam!

Could this be the...

Sunday CFer?!

Sunday CFers: Experiences, Experiences

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

getupandmove

Sunday CFers: R U ABLE?

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

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.

Sunday CFer

Congratulations to Mags! 8th in the State of PA 3200m (10:49...uh-huh!)

Her next feat is RD of the R U ABLE 5K. Get the word out about this June 20 race. Pick up an application at the gym or register online.

Sunday CFers: "Bye Bye, Uncle Chris..."

"...eat my dust!"

The Mountain Handcycle is in use...hills, thrills...and no spills!Another way Chris (IM ABLE) shows people with a variety of interests and abilities how to "getupandmove"!
See video here.

Sunday CF: Do as I say...

CF & Non-CF group braved the chill and inspiring stories of compound fractures and duct tape tourniquets to learn some Mt. Bike Basics. Truly, fantastic information. JJ's a gifted resource...'spose he's been living it wrong on the trails for 7 years so you don't have to! Bike set up, repair, maintenance, and skills. Thanks for taking your time to provide this info!

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.

Sunday CFers: Kip Style

Sunday CFer: Captain Diplomacy

or International Incident?? Adam forwarded pics from Budapest which appear to be a Nawata (20 sec. Back Squats with the statue of St. Stephen, 10 sec. swim the Danube...is that him in the red???)

St. Stephen (King of Hungary) gave this advice to his son Emeric:
"...By fulfilling your duty in this way you will reach the highest state of happiness. Be merciful ...Be patient...Be humble...Be truly moderate...Be gentle...Be honorable..." aka Be Awesome!

Sunday CFer

They say, "If you fall off a horse, you ought to have used better judgment." Or is it..."you have to get right back on"?? Whatever...

With a bum arm Livewrong spent months Improvising and Adapting at CF to stay fit. He jumped at the chance (first time since his spill) to 'Overcome' by tearing it up at Blue Marsh! Phool goes right back at it!