Murph-day Updates

9a all smiles...a run in the snow, then getting at it hard!






Have a safe New Year's Eve.
Fri. Jan 1, 9a:
Nancy (5 rds, 400m, 15 OH Squats)
Michael (3 rds, 800m, 50Back Ext, 50GHS)

Sat. Jan 2, 8a: Combined Class
Eva: Hero/Girl Week Finale

Murph

"Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open..."
"This deliberate and heroic act deprived him of cover and made him a target for the enemy... At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in."

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
(Partition the reps as needed)

Updates

'at der righ' der is the bottom of Wall Ball...very well done EE! If you aren't getting there, then you officially have a New Year's goal.

New Year's Holiday Schedule

Thursday, December 31, Murph 5:30a, 9a, 5:30p
Friday, January 1, Michael & Nancy: 9a
Saturday, January 2, Hero/Girl Week Finale!: Eva 8a

Who's doing Murph when?

Kelly Wednesday Form

Kelly: 5 rds
400m
30 Box Jump
30 Wall Ball

Wondertwin powers activate: Form of….a circle.
A circle? Yes, but not just any circle – an Enso: A single brushstroke to create a circle that is at once complete and endless; full and empty; perfect and imperfect; moving and stagnant. Nothing in the enso exists separately from the whole – everything is part of something bigger...more than the sum of the parts. Kind of like the participants in a CF circuit!


At the most basic level, the mere presence of each one of us adds to the dynamic atmosphere of the whole CF experience. At the next level, the positive contribution of each person giving their best effort has an immense impact on the class – the ‘takeaway’ if you will. Ultimately, it’s what we get from each other, though, that is most significant and puts CK's CF experience in a class all by itself. And THAT is why those who ‘get it’ keep circling back and back and back for more. Are you getting it?

"Few things in the world are more powerful than a positive push. A smile. A word of optimism and hope. And 'you can do it' when things are tough.”

You hear it from the CF regulars..."let's go" "pick it up" "you got it" "dig" "keep moving" during the circuit...and at the end "nice push" "well done" "great job". Advanced or Beginner....when working rightly at CF you're exhausted, nauseous, and delirious...and it's that quick, positive mental pick-me-up that makes the difference between getting a few more reps and pausing.

As Hero/Girl Week circles around, we're all beyond recovery, beyond soreness, pain, discomfort, ache-i-ness, and fatigue. So, we ALL need a little more of this positiveness. Send around some cooperative selflessness – the desire to make yourself better, and as important, to make others better, too. As you go around the circle or as you're circling through your rounds, remember, if you are THERE, you are an integral part of IT…give to get and it will be returned to you!

(enso by Daisy Janie)

Mr. Joshua Tuesday Attitude

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

5 rds.
400m
30 GHSit Up
15 Deadlift





Day 4...4 to go. Keep your head up; stay loose.
"Conquering any difficulty always gives one a secret joy, for it means pushing back a boundary-line and adding to one's liberty."

D-day

Way to go! Challenge Award goes to everyone today...the 5:30am crew that blew out Daniel less than 24 hours after Hansen....and to the 4pm crew who blew out Daniel as a warm-up for 530p Corps Fitness class. Also, big props to all who are trying to "pull their own weight." The unassisted efforts, the mastery of the kip are impressive....very well done! Big pull-up day...now 2 days off from pull-ups until Murph & Eva.

CF Circuit (3 and back)

Dynamic V, Lumberjacks, Side Step Dot Drill, Butterfly B&T, BC Push Up, Punches, Scissor Lunge JJ, Push Up Plank, Thrusts

Daniel Day

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull Ups
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 Pull Ups


Did you know that CF offers everything you need to get faster. Exercises and activities to increase stride length and rate...high knee, butt kick, skipping, sprinting, lunging, jumping...see other ideas here. Of course, results only come from performing each to the correct range of motion and at the correct intensity.

And if you don't like any of those suggestions for getting faster, then just rely on the old maxim, "There's only one way to run faster, and that's to....run faster!"