Fitness as a Lifestyle!

Fitness defined: "Your ability to move large loads, long distances, quickly, in the broadest variety of domains is fitness. And the ability to sustain that fitness throughout your life is a defining measure of health." (Coach Glassman, CrossFit's New Three-Dimensional Definition of Fitness and Health)

Power...to the people (any/all ages)!

That's one Smug Mug

CF has a picture site at smugmug.com. You can click the link over in the left frame (CF Pictures) or go to corpsfitness.smugmug.com

Chris' brother Eric is responsible for most of the photos up there....really good stuff.

He captures 2 important elements:
1) Diversity...of Participants.

2) Unity...of Purpose.

So....what's your excuse??

Double Cheeseburger

Aha, that title caught your attention, I see.

This post isn't about burgers...but it's kind of like a burger. You know, initially a burger is good with all its aroma and juicy, drippy fattiness. But then the reality sets in...you feel like crap as it festers in your intestines and offers no energy...a total let-down.

Such it will be with this post...catchy title, and in the end, a total let-down.

So here we go. Many of you are entering racing and competition season. The races are coming fast and furious. So be mindful of your fuel intake and timing (pre- & post-workout). Or others, because of the nice weather, will just be working out more, all together.

Here's an interesting article on fueling up.

Also, check out these Top 10 foods for endurance.
Or these Top 10 foods for endurance.

And remember, even amid hard core training, don't be afraid to count calories. It creates accountability. Those who fear the calorie count are probably doing something during the day that they ought not ("should I count the 3 sleeves of Thin Mints?")

And double remember, the CrossFit mantra...if it's got a label it ain't food.

And triple remember, OPEN HOUSE THIS SUNDAY MARCH 22, 10AM...WORKOUT and PRACTICE! If you're shaky on some moves...you better be there (did that sound mandatory....good!)! What's a deadlift? What's the difference between a Push-Press & a Thruster? Can you KB Swing? How do you start a Turkish-Get-Up? What's the first move of a Squat Clean? How do you kip in a Pull-Up? What's wrong with your Push-Up? How can I Burpee more efficiently? etc, etc, etc.

*****And there will be punch-card discounts for those who show.

Spread the word to newbies, too.

Open House

Corps Fitness Open House
Sunday, March 22, 10am-noon

1) If you know someone who may be interested in CF classes but has never made it out (kinda lukewarm on it, or maybe intimidated)...then please encourage them to stop by on Sunday. They can learn about the classes. Spread the word, please.

2) If you are "shaky" on some moves and need practice at a non-class pace, then stop by starting at 10:45am. Things like kbs, deadlift, push press, burpee, kipping pull-ups, squats, etc. Practice, practice, practice.

3) If you're advanced and good on everything, then stop by at 10am for HERO WOD "Daniel."

Lots o' reasons to come on out!

Luck o' the Irish

St. Patty's Day Workout
Run 200m
40 Alternating Swing
20 Side Plank/Swinging Gate (10/lr; 3 ct)
40 Alternating Swing
Run 200m
40 Alternating Swing
20 Side Plank/Gate
40 Alternating Swing
Run 200m


2 ROUNDS (down to Supermans)
10 Push Ups
10 Combo Crunch (3 ct.)
5 Push Ups
5 Combo Crunch
20 Ring Rows
2 Suicides
10 Push Ups
10 Combo Crunch
5 Push Ups
5 Combo Crunch
20 Supermans (1...1, 2...2)

Start new set:
Run400m
Leg Raises 30 20 10
B&T OH Reach 10 20 30
Sumo Pull 30 20 10
Run 400m
50 Squats
40 Flutter Kicks (1...1, 2...2)
30 Lunge Steps (1...1, 2...2)
20 Pull Ups
10 Walking Plank (up, up, down, down)
Run 200m
10 Walking Plank
20 Pull Ups
30 Lunge Steps
40 Flutter Kicks
50 Squats
Run 200m

Happy, happy, happy!

Given that the nature and timing of death are uncertain, how shall we live?

Well...it's either "Eat more black licorice" or "Never give up on a 30 second station." (Post yours to comments)

Sat. Workout
Hot Seat
Pull Ups
Plank
Monkey Squats
Dips
Star Jumps
AC Push Up
Box Drill
AC Squat
Bbar Crunch
8 Ct.
Quick Step
(calisthenics between each exercise)

Blow it out! See you tomorrow for St. Patty's Workout, 10am!

Advantage...Corps Fitness.

Let's say, hypothetically speaking, that the coming Spring finds you prancing to far-off lands, trying to escape 30 degree mornings.
But wait? How will you manage without CF?

LET! FIRST SERVICE.





Here are some workouts to keep you honest (and sane):

Day 1:
20-18-16-14-12-10-8-6-4-2 Burpees
2-4-6-8-10-12-14-16-18-20 Overhead Squats (arms by ears)

Day 2:
5 Push Ups
10 Squats
15 Crunches
(# of rounds in 20 minutes)

Day 3:
5 Rounds
25 Box Jump, 25 Good Morning, 25 Lunge Steps (each leg), 25 T-Push Ups

Day 4:
Run 5k
Max Push Ups, Max Squats 2:00 minutes

Unless, of course, you can find a "CrossFit Far-Off Land." Then bang out some real WODs.
Enjoy!