Drink yourself thin.

Did you know...

Estimates show that the average American consumes 3700-4000 calories per day. That's almost 2000 calories over what's required.

And it is estimated that 20% of those calories come from beverages (juices, sport drinks, and sodas). Let's do the math. That's about 700-800 calories a day in fluids!?

Stay hydrated on these hot days, but keep your hydration "clean."

45 minutes...or 4 punches!

Well....not really "free"....but it's that time again...you can win yourself some CF class punches....4 punches to be exact (I'll wait until you pick yourself up from the floor)...yes, that's 4 punches!!

It's a different twist on a Workout Challenge. You create a workout. Post it to comments. If Matt can't complete it in 45 minutes, you win 4 CF class punches.


Rules of engagement:
1) Make the exercises doable. Like a "Wall Ball Bench Press Suicide Get Up"....uh, no! But also, be creative and maybe show us something new!
2) Be reasonable. "500 Muscle Ups, 500 Burpess, Run to Blue Marsh" or "50 minutes of Double Unders"...Ha Ha that's so witty and clever that I forgot to laugh. Only serious inquiries. In fact, nonsense will COST you 4 punches! But also, be creative and maybe show us a different format or structure!
3) If running is included, just say # of laps (which would be the "400 lap") (like 2 laps, 4 laps, etc). If you say Hill Run, that's 1 mile, around brown building and parking lot, all the way to stop sign at top of hill intersection and back. Starting and stopping at CF door.
4) Do not include "warm up." This should be all "workout" time. Clock starts on 1st rep or at the door of CF for a run.
5) Write out your exercises and instructions (reps, sequence, rounds, etc) clearly in a Comment to this post.
6) Entries due by Thursday August 20.
(PS. Here's a clue...if you were going to say "Just do 12 Days of Christmas".... last time, Karate and I finished in about 39 minutes.).

Annie's got her guns!

Ok, so maybe we all don't want the physique of Annie T. Then what's the point of this post?
A few things: One, a tight midsection (ie, nice abs) comes from working all those full-body moves (swings, cleans, burpees, wall ball, whatever) to full range of motion, quickly, and as hard as you can!
Two, look at the midsection activation (yeah, the "abs"). Notice, this is the "deceleration" of the KB and look at the mid-activation! Nice....getting ready to deal with the speed...contract AND extend.
Three, you only get a developed front side like this by making sure you work the backside...ah, paradox!:)








Annie Thorisdottir


CrossFit 8-11-09

Anything but...

Weekend Warriors. Look familiar? Yep, those are the folks who break themselves down day-after-day, week-after-week at CF. It's always good to see CFers out and about...putting all that conditioning to good use!!!!! The ladies placed 3rd! If anyone else placed or did something remarkable, like Burpees mid-race or Thrusters with a competitors bike or Turkish Get-Ups in the transition area...just post to comments.

Combined Efforts

On August 8th, for the 1st time we took our beginners, intermediate and advanced people and threw them all together!! The result was a motivating day of people of all abilities working and pushing eachother toward a common goal...to finish. The workout was scaled to each level but each of the 6 teams included every level and had to perform as a team to finish. Workout was tough but everyone made it through:

Advanced 30-20-10 reps

8 Count Bodybuilders

Air Squats

Knee 2 Elbows

150 foot Bear Crawl

400 M run

Intermediate 20-15-10

8 Count Bodybuilders

Air Squats

Knee 2 Elbows

100 Foot Bear Crawl

200 M run

Beginners 15-10-5

8 Count Bodybuilders

Air Squats

Knee 2 Elbows

50 Foot Bear Crawl

100 M run

Afterward was followed by a social for the different groups who workout on different days the opportunity to meet the others. Great job to everyone who came out and this won't be the last.

Check out the rest of the pics here

Motivator of the Month

On Saturday, after the first but not last combined beginner/advanced class, we recognized the first recipient of the "Motivator of the Month". This award will be given monthly to someone whose performance or attitude epitomizes what Corps Fitness' philosophy is...No Excuses!

I am proud to announce the first candidate for this award was John "Johnnie" Urkuski. Johnnie broke his wrist and was forced to wear a cast for 6 weeks and unfortunately had to have surgery to fix a bigger problem resulting in another cast having to be worn for another couple of months. Despite this, he has not missed an advanced class and he has not made excuses as to why he cannot workout. He Improvised every workout and found exercises to do that didn't involve his right arm. He Adapted and Overcame and truly earned this award.

If you see anyone who you feel deserves this award please submit their name in the ammo can that will be available for submissions. Awardees are presented with a 10-class punchcard as a thank you for reminding us why we are a part of Corps Fitness.

Sat. Aug 8: "All Play"

Sat. August 8, 8:30AM!

Combined class: Beginner & Advanced!

Come out and meet ALL the CF Folks, have a great class (for all levels), and stay after class for some CF socializing!!!

This should be FUN!