9-1-1, go, go!

Monday night crew...were you calling for First Aid, CPR, or a Laxative? This one was dubbed "9-1-1". Enjoy.












Wall Ball, Decline PU, B&T Jump, Good Mornings
1-Minute Double Unders

Superman, Hip Extensions, Side Plank, Sumo High Pull
1-Minute Suicides

Ring Rows, Honeymooners, Burpees, Jack Webbs
1-Minute Build-up Sprints

Better than a cup o' joe!

Morning KBers were treated to a monster workout...
herein to be titled
"The Wake Up Call."











(2 Rounds)

Pod 1
Frog Push Up, KB sit up, Suicide (30 sec. each)
Poser = Single Leg Squat (1 min.)
KB = True Pull Snatch (2 min.)

Pod 2
Ammo Can PU, Dynamic V, Scissor Lunge
Poser = Overhead Squat
KB = Snatch

Pod 3
Dips, Flutter Kicks, Side Squat Hop
Poser = Sun Gods
KB = Swing

Cotter KB Kontact

That's alliteration...and this is flexibility! Steve Cotter is a KB and flexibility freak. We've seen him before here in some KB clips demo-ing form.

Check out this post over at his fullkontact blog. You see him Push-Jerking...you don't have to watch the full 3 minutes...just notice the soft-style hip movement (how he dips forward, then sends the hips back)...that's where the power and endurance come from.

Next, notice the Snatch video clip. Again, soft-style to get 205 reps. Notice how the KB is high between his legs...hips sent way back...and then using all that swing momentum. That's good soft-style form that allows him to get high reps. Work on that smooth, fluid form, folks.

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!