Sunday CFer (on Monday)

That's some footspeed! Tennis Karen, huh?...perfect form with KBs, Olympic bars, Tire Flips, Burpees, Pull Ups...just exactly what kind of tennis does she train for???









Name, age: Karen Oxholm, 48

How’d you hear about it/When did you start?
I first heard about CF about 5 years ago but was unable to make any classes because of family schedule conflicts. I then attended the IMAble fundraiser, met Chris, and heard about the open house. I decided to try it out, and LOVED it!

Why do you like CF? Why do you keep coming back?
Since I was 13 or 14 yrs old, I have “worked out” with a gentleman who believes physical fitness is the key to almost everything. He mentored and worked out with me on the tennis court for the past 35 years – wow that sounds really old! He has not been able to run any “drill workouts” for the past 2 ½ years. When I tried out CF, it was a perfect fit and filled a huge void. I love to work out and CF provides an outlet for it. The workouts are total body workouts and allow you to push yourself to whatever extent you are able to that day….and if it’s not much, Chris, Matt and those working out with you motivate you even further. I also keep coming back because of the people. The camaraderie and bonding that occurs at CF is unparallel to anything I have ever experienced in my “adult” life….there has to be a correlation to sweating together. Everyone is willing to help an individual meet any goal they have set for themselves.

What other activities do you do to stay fit?
I play tennis any chance I can get! I also cycle, run (not too far), swim and golf.

Do you use CF to train for any sport or activity?
Although I don’t train specifically for tennis, CF keeps me fit and able to walk on a tennis court and play when I can. My timing may be off, but I can run down shots that I once was not able to …or wouldn’t be able to as I age so gracefully! : )

Most and least favorite exercises?
Least favorite has to be pull-ups; favorite would be any core/stomach exercise – plank, crunches, L-sits, K2E, etc.

What’s a personal challenge you have at CF?
To do 10 pull-ups in a row unassisted and be able to wash my hair afterwards.

Most memorable moment?
There are so many…Two that come to mind right away would be finishing the “Murph” workout (last workout during Christmas week) and helping with the IMAble triathlon – very awe-inspiring!

What would you like to see at CF?
A second 5 am class earlier in the week ; )

Did you know...the CF Challenge is coming up soon?

2 weeks to the CF Challenge. Be sure to get your entries in soon.
Remember, you won't know the exercises and workout design until the day of the event. It may be that everyone has to do an exercise, or that only one person (ie, strongest) has to do a certain exercise, or maybe everyone just does 1000 Burpees for time, or maybe it's AMRAP L-sits in 30 minutes (ow...mat burn). Who knows???

But possible exercises and video links are listed on the event page. In order to ensure the authenticity and spirit of competition, exercise form will be carefully monitored. Please do the exercises RIGHT before you try to do them FAST!

Sunday "Did you know?": Gotta Tabata

What the devil? Sunday is not "Did you know?" day!
Well it is this week. Look for our Sunday CFer tomorrow, Monday, which would make her our Monday Sunday CFer.

Why do we do Tabata-style workouts?

Maybe because it is close to the Holy Grail of conditioning? One training methodology to target both Anaerobic and Aerobic conditioning...and it's only 4 minutes a-pop! That'd be sweet...you mean I don't have to do the distance running/biking (LSD) for endurance and then on other days do the power stuff? I can get them both in 1 workout? Interesting, explain more.

The Tabata Protocol is named after Izumi Tabata who worked with the Japanese speed-skating team. Through their research (in the mid-1990s), they found that skaters who did Tabata five days a week for six weeks improved their aerobic capacity by 14%. The Tabata group also improved anaerobic capacity by 28%.

That sounds good...but compared to what? A control group did aerobic training (running for 60 minutes for the same number of weeks) showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Read that part again....the Tabata group showed gains in anaerobic (which would be expected) AND gains in aerobic (VO2)...greater than those who did traditional aerobic training (ie, running LSD)....that certainly is unexpected.

Imagine if someone said to you, "We're going to do aerobic conditioning...ready...it's 20 seconds work followed by 10 seconds rest...for 8 rounds...which will be a total of 4 minutes." Most people would scoff!

So why do people still only believe that they can improve aerobic, "cardio", or endurance with that 30-60 minute trot?

"Counter to popular belief kettlebells, obstacle courses, and CrossFit WODs performed at similar exertion levels can surpass bike riding and running at conferring increased aerobic capacity!"(Glassman, Metabolic Conditioning, CrossFit Journal)

Glassman goes on to point out that high-intensity efforts (like the 4-minute Tabata) produce dramatic aerobic benefit without the muscle wasting associated with endurance training.

Exactly....just because beliefs are popular doesn't mean they're accurate.

Remember, too, Tabata can be accomplished with any exercise....biking, rowing, swimming, running, lifting, bodyweight....anything....just make the 20 seconds of work high, high intensity!

SEPTEMBER M.O.M (Motivator of the Month)

Matt DiCintio

Matt is one of my "old-schoolers" that was with me when building 7 was still just a pipe dream and workouts were outside rain or shine, hot or cold. Since then he has become an integral part of Corps Fitness as both a participant and instructor. Everyone who knows him can attest to his motivation in and around CF and his knowledge of the lessons he teaches. His work ethic and never ending energy serve as a motivating factor to all who are around him.

This award was implemented to showcase the people that make Corps Fitness great and Matt D is a definitive example of that. Congrats MD and we're all glad you're apart of the CF family!!

Ooh-rah...

Drop the gloves.

Big poser day! Feels like being on the losing end in a hockey fight.
Push Up/Half PU Hold
Locomotive/Hot Seat
KB Sit Up/6inches
Thruster/OH Hold
Curl/Half Curl Hold
JM Rows/Plank
Step Ups/Single Leg Squat

Speaking of fights....don't forget to support "Fight: The Movie"...showing Tuesday Oct. 6. See trailer here.

Friday to-do list

Take out trash, have KB Nightmare, shop for groceries...
Turkish GetUp, Renegade Rows, Pull Catch Squeeze Squat, KB Rev. Lunge, Rope Pulls, Box Drill, Donkey Kong, Halo, High Pull, Scissor Lunge
(Steps in the middle)
End 5 min. drill: Swing/HP/Snatch (3 L/R), 50 ft. OH Lunge

Thursday Updates

1) Friday KB: KettleHarmony (code: The Nightmare)
2) Livewrong had his cast removed... ew!
3) Reading Hospital Run, Sunday October 11.
4) Call-To-Action CF Challenge, Saturday October 17 (see link in left frame).
5) New CF Class: starting Oct. 6, Tuesday 9:30am.
6)Girlies and Guys: Have you gained the weight back from the Loser Challenge? Have you packed on pounds preparing to hibernate for the winter? Well, dang it-it's time to shed those pounds! New weight loss challenge is set to roll (no pun intended!). More info/details to follow. If you'd like to join in, please drop an email to Meredith: merefg96@verizon.net