New rule...

Rule: If you see the camera on the table during a circuit, pick it up and snap some photos! Yes, we're talking to you...any CFer in the circuit. It appears someone has a problem multi-tasking -- tracking 30 seconds and taking pictures is like walking and chewing gum...boy, does it hurt!
Saturday Suffering:
Pod: Pull Ups, 6 Ct, Walking Lunge
Pod: Wall Ball, Modified Plank, Side Hurdle
Pod: Jack Webbs, B&T Jump, Crossover Abs
Pod: Box Jump, Box Drill, Combo Crunch

PS. He's not the Motivator of the Month

Thursday Updates

a) Friday KB: Kettle-back-to-normal...Painstorm, then KettleHell Obstacle Course...how about a regular old circuit!

b) Join CF’s Adam R. in raising money for testicular and prostate cancer (he battled it 8 years ago). Spread the word about his Movember Team . Grow a mustache (and raise money) to change the face of men’s health!

c) Be sure to vote for November Motivator of the Month. Vote at ammo can at the gym.

d) Nov. 22, Sunday Special, For the Fallen Workout. Keep your calendars clear!

e) Nov. 8, 10-noon, Form Seminar: Please attend and learn, practice, and share. Make your CF workouts more worthwhile. Performing exercises full and proper = change your physique, avoid injury, increase intensity of workout, burn more calories, not be responsible for class running 400s!

f) Anything else?

Wednesday Form: Practice

Consistency before intensity. Do it right before you do it fast. Master the basics. Practice, practice, practice. Better than yesterday. Part of coming into CF is a commitment to certain exercises. Sure we want to crash around and have our HR up, but we also have to want to practice and master movements. That's the only way to see improvements and avoid injury. Why? Because the kind of fitness that happens at CF is a sport!

Of course, please attend the FORM SEMINAR on SUNDAY NOV. 8, 10-noon (see signs at the gym). This is your time to practice the consistency outside of the intensity of class.

BTW, you can watch the CrossFit Snatch Balance instructional here

Abba Dabba Sections

Bodyweighters put the finishing touches on a Lunge-Sit Up Sections. (Lunge 1 section/15 situps, Lunge 2 sections/15 situps, etc.)
Upper Body: Rope Heave, Frog P/U, Rows, Plank Walk
Lower Body: Push Off, ACS, Slides, Stagger Leg Squat
Abs, abs, abs!

Tuesday Attitude: Risky business

If you limit your actions in life to things that nobody can possibly find fault with, you will not do much.
-Charles Lutwidge Dodgson (Lewis Carroll)

*Bodyweight: Abba Dabba Tuesday
*Remember to vote for November Motivator of the Month (see Ammo Can)

Did you know...the size of fun?

Hopefully, not XXXXL! OK, so maybe this comes home with the Trick-or-Treaters. On average, a "fun size" bar is 70 calories. Let's say on Halloween, with all the excitement, you eat 5....350 calories. We all know how early the candy comes out in stores. So let's say (at work and home) you've hit those "fun size" bars for over a week. 350 calories x 10 days in October =3500 calories. Ring a bell? Yep, that's the calories in a lb. Moving up a pants size...that ain't fun! Planning more trips to the gym to burn it off...well, that is fun...but not good on the joints or the psyche!:)

***NOTE: Please attend the Form Seminar on Sunday Nov. 8, 10-noon. As you know, on the fly, at the class pace of 30 sec. to 1 min., is not the time to learn the movement. Moreover, the more exercises people know, the more creative we can get. Do your part to make this group fitness work!

Sunday CFer

Does CF need a new category..."Advanced beginner"? Karen's always ready with her hard-working, positive, pleasant attitude at the Wed/Sat Beginner classes!

Name: Karen Rowe, 31

How’d you hear about it/When did you start?
I had heard about Corps Fitness a few years ago but didn’t actually start going until this past summer. My husband started taking both Corps Fitness and Cross Fit classes (Chris teaches classes where he works), and he would come home all the time and tell me how hard it was, and kept telling me how I should start going too. I saw the results with my husband and decided to give it a try.

Why do you like CF? Or why do you keep coming back?
I like the classes for a couple of reasons. First off, I don’t think you could get this kind of workout anywhere else. There is no way I would work this hard by just going to the gym myself. I also like that the workouts are always different and you never get bored doing the same thing over and over. I keep coming back because of that, and I’ve really enjoyed meeting the people who attend the same Wednesday and Saturday classes I go to. It’s a great group of people and I feel comfortable with them. It’s never a competition and we know we’re all there for the same reasons, and try to help and motivate each other.

What other activities do you do to stay fit?
Staying home to raise two young girls doesn’t leave me with a lot of time for myself, but I do try to get them outside and we take lots of walks. My husband and I also like to take the girls on hikes and try to do that whenever we get a chance.

Most and least favorite exercises?
I can honestly say I am not a fan of bends & thrusts or burpees. I guess my favorite would be doing ab exercises since having my second daughter left me with less than a bikini body!

What’s a personal challenge you have at CF?
To not always end up at the back of the line when we run – running is definitely not a strength of mine!

Most memorable moment?
Realizing that I was starting to be able to do more than two pushups (not on my knees).

What would you like to see at CF?
I enjoy the classes the way they are, and hope to see more people discover the challenge of Corps Fitness.