Corps Fitness - Redefining Your Fitness Limits! » Corps Fitness

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Feb
05

Super Sunday!

Super-sized hour (btw, 4 yrs ago we had 8 folks at Super Sunday)
Circuit warm up
Pats: 4 rds Run 200m, 10 BxJmp, Run 200m, 10 Clean/Press (3rds, 8 reps scaled)
Giants: 20-15-10 Swing, Pullup, OH Lunge, T2B (15-10-5 scaled)
Raisin Pie: 1 rd

NOTICE:
Sign up for CPR Cert (Sunday Feb. 12th)
Benchmark #2 Monday, Tuesday (Feb. 6, 7): La Diabla & 800m

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Feb
04

Food fer thought.

Came across these gentle reminders at crossfitmerced.

If you were overweight when you started, you should now be lean (if you were significantly overweight, you should be really close to getting there). Are you? (Don’t confuse lean-ness with weight loss. Weight loss is a byproduct of fitness but not an absolute indicator. Body fat % is a much better way to measure progress. Have you lost a significant amount of body fat?) CrossFit is incredibly efficient at shredding the fat from your body if you eat right.

Are you flexible? Can you touch your toes? Can you do the splits? Can you scratch the middle of your own back? You should be able to. We’ve been showing you mobility exercises and sending you to mobilitywod.com. If you’re too tight you won’t be able to put your body in good positions to move efficiently. You should be dialing this in by now.

Can you do honest pushups with a tight hollow body? A whole bunch of them? you should. We’ve let you use your knees, but have you taken advantage of this luxury? If you can do 100 “snake” pushups super fast, but can’t do 10 honest pushups then you’ve been faking it.

Are you progressing through your pullup bands? A good rule of thumb is that you should use a given color band for 4-6 weeks, then move on to the next color. Is it a matter of mental or physical capacity? (hint: If you haven’t been progressing, it might be an issue of lean-ness – see above. It also might be a matter of confidence. If this is the case, just ask a coach what band to use. We believe you’re pretty strong.) How long have you been on your band?

3 words: RANGE OF MOTION! Squats/pullups/box jumps/push press/etc. Range-of-motion is incredibly important. Is yours great? It should be by now.

Techniques. Are you moving properly? How’s the timing in your squat-clean? How’s your footwork on your split jerk? How’s your kipping? Overhead Squat? These movements require considerable amounts of practice and repetition to get good at BUT if you’ve been around for a long time you don’t have much of an excuse.

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Feb
02

Thursday Updates: Bring the salt.

1) Friday Night Lights Workout: 2/3, 5:30pm…like Sunday Special on Friday!

2) Super Bowl Sunday Special: 2/5, 8am…Pats & Giants WODs for your Super Sunday pleasure.

3) BENCHMARK 2! Monday and Tuesday (Feb. 6, 7) each class will run Benchmark 2. La Diabla (6 rds, 6DL, 6 Burpees) and 800m will be baselined!

4) Heroes Among Us I: Mike Lawrence (Friday February 10, 5:30PM). During Hero Week, CF already recognizes Heroes who have fallen. Now, CF will institute a Heroes Among Us workout. We’ll recognize people close to CF and our local community who go above and beyond what is expected, who rise to the occasion, or who otherwise represent the generous spirit that is CF. Join us for the first installment on Friday February 10, 5:30PM. Bring some drinks, snacks, and salt for afterward.

5) CPR Certification at CF! Sunday, February 12, 9am-1pm. Get CPR certified in American Heartsaver CPR through In-Pulse CPR. Please sign up in advance at the gym so we have an accurate headcount. Cost: $55 CFer, $60 guest. Water provided, bring your own snacks/lunch.

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Feb
01

Wednesday Form: To tell the truth…

“Will the real badge-wearer please stand up?” (picture a game-show w/ a psychedelic set in the 70s)

530 & 930a meet the new rubber additions, and give em a little cleaning

Kuhn, Williams & Wilson, definitely can still smell that tire

WOD

30 reps “Burpee-Style” Pullups, Wallball & Box Jumps

5 Rounds- 5 tire flip & then fast 400m, rest 30 seconds and repeat!!

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Jan
31

Tuesday Attitude: The bright side…

“When things are bad, we take comfort in the thought that they could always get worse. And when they are, we find hope in the thought that things are so bad they have to get better.” –Malcolm S Forbes

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Jan
30

Monday “Did you know…?” Swing ‘em if you got ‘em.

So we’ve been over the efficiency of KBs (calorie burn)
And we’ve been over what “good abs” and “strong core” are.

A recent study now shows working out with KBs ”improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.”

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Jan
29