Care package items

If you were planning on donating to the care package, please do so this week. Karen W's husband serves in Afghanistan and is able to get these items directly to soldiers who receive little-to-no mail or packages! Thanks!

Love is in the air

The really big event!

The big event: Dan-Oh...48!!!

The Main Event:
Air Squat, B&T Jump, Arm Haulers: Push Up/Crunch
Sumo Pull, Dynamic V, Rev. Lunge: Step Up High Knee
Side Step, Dips, Crunch: Tunnel of Pain
Squat frt raise, Walkabout, Back Ext: Med ball side shuffle
Rob Shauls

Wedding Bells

Do you hear Wedding Bells or is that just the Kettlebell 3-Bells of Pain workout???

Congratulations! Wishing Chris & Gretchen health, happiness, and friendship the rest of their lives!

3-Bells of Pain: 8Swings, 5/5 Snatch, 5 Sumo Pull (4 min/2 rds)
Agility: Ladder, Skater Lunge, Side Step, Squat Jump, Cone Sprint, Honeymooner (30sec/3 rds)

Because there's no such thing...

as 10 seconds off!

Box Jump/Toe Tap

8ct/KB Swing

KTE/Jump PU

Slam Ball/Locomotive

Supermans/Combo Crunch

Front-Side Raise/OH Punch

(Rd 1: 20 on/10 on, 2 minutes)

(Rd 2: 10 on/20 on, 1 minute)

Thursday Updates

There's plenty going on at CF and its related organizations, IM ABLE and GOT THE NERVE?...so keep yourself well informed!

1) MOST IMPORTANT: Please continue to check the schedule for important class changes. New classes may be added or there may be time changes to old schedule.

2) Aug 30: KB Sunday Special: Get your back-to-school groove on!

3) Sept 12: Lancaster Triathlon (Directed by our own Chris Kaag)

4) Sept 26: IM ABLE tent at Walktoberfest

5) Sept 27: Wildlands Challenge (Go CF teams!)

6) Sept 28: IM ABLE Mini Golf Fundraiser (look for details soon at the gym)

7) CF Complete Athlete Team Challenge (look for details soon at the gym)

Wednesday Form: The Push Up

It's the signature Corps Fitness move...and one of the defining moves of one's fitness level. Ask anyone to drop and do 25, yes only 25, pure pushups...not many can.

So as you work on this exercise be sure to do proper modifications before jumping in and doing crappy, ugly "proper" pushups. A good gauge...if you can't do 10-12 pure pushups on hands and toes (without reaching with neck, popping butt, short arming, etc) then you should be modifying on knees and inclines. (see video below)

Watch this "CrossFit Developing Push Ups" video...stop it at 56 seconds...look at her in the down position...Perfect....chest is slightly lower than face...not reaching with neck...shoulders, hips, knees, ankles all in a line....that's a pushup! (If you are unable to do 10-12 of those, then think about modifying.) The biggest flaw is people lead with face (turtle neck reach)...the body should lower on the same plane.

It's is an extremely difficult move...develop it, work it...there's no shame in going on inclines or knees as you develop the core and upper body strength. You will find that by doing proper modifications you will get closer to pure pushups faster than trying to eke out crappy pushups.

Work on that for two weeks and see how it goes!

Tuesday Attitude: Truer than True

Lucky 7
7 Combo Crunch, Burpee, Double Unders (Tuck Jump)
7 Dips, DB Swings, OH Squat

4 Rds (2 min, 90 sec, 1 min, 45 sec).
Run 400m between rounds