g August 18, 2017

Couldn’t summarize my feelings on this subject any better than this article:

A few key quotes from the article are below for your enjoyment, but the entire text linked above is definitely worth a read!

“Going beyond the simple calories in/calories out equation, we started blaming entire food categories for our predicament. The debate recently swung 180 degrees from villainizing fats to making carbs and sugar the ugly enemy standing between us and six pack abs. Restriction of macronutrients, from the low fat days of the 1980s and 90s to the low carb days of South Beach and Atkins, have morphed into the era of superfoods in which kale, acai, and apple cider vinegar reign the kingdom. Buzzwords like “antioxidants,” “omega 3s,” “gluten,” and “probiotics” casually roll off our tongues like we actually know what they mean and how they impact our bodies.”

“…highly restrictive diets for the purpose of weight loss or performance will have devastating consequences and that we are blindly following some very bad and short-sighted science.”

“‘Boring’ eating patterns, in addition to exercising regularly and taking care of your sleep and stress over a sustained period of time, will lead to a healthier you and probably help you keep weight off for the foreseeable future.”

g August 16, 2017

Tuesday strength / skill: Clean and Jerk
Option A: Work on form, pull under bar, lock arms out on second dip, use strong legs to stand up
Option B: Work up to 1 rep max

Thursday strength: Deadlift
5-5-3-2-1 Working to 1 RM or at least increasing load each set
Feet under shoulders, hips and shoulders rise together until bar over knees, then extend hips forward and stand tall

g August 15, 2017

Mostly reminders this week, but trying to get and keep everyone up to date!  Instructors are also mentioning these updates in class, so listen up!

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Early Morning Class Time Moving to 5:15 AM
Beginning Tuesday September 5th, ALL early morning classes will start at 5:15 AM (rather than 5:30 AM).  Why the change?  It’s based on results from our survey earlier this year.  A number of folks have been needing to step out early for work and family obligations, so we’re adjusting to help make it work for everyone!  No changes to any other class times.

New Classes Days / Times
More bang for your buck!  More class times are coming!  Also beginning the week of September 5th, we’re adding the following classes / times.  We’re looking at adding Corps Fitness classes every day of the week as well, so stay tuned.
– Wednesday 6:45 PM CrossFit
– Thursday 9:45 AM CrossFit Hybrid
– Sunday 9:45 AM CrossFit
As with all new classes, we will closely monitor the attendance, and keep the classes as long as warranted by participation.  So if you like it, be there!

We are continually looking to offer more, so stay tuned, and THANK YOU for your suggestions!!

Next Free Intro
September 2nd at 9:30 AM with Chris

Badge 27 Reunion – Follow up
Thank you to all current and former Operation Badge 27 members who participated in the reunion August 12th!  It was a great class with many who have continued attending CF since they were indoctrinated in the Badge 27 program.  We also had a chance to thank and honor Alecia, who generously supports these programs at Corps Fitness in honor of Kyle, helping us keep his spirit and legacy alive.

Badge 27 Team Challenge!
October 28th we’ll hold the second annual Badge 27 Call to Action challenge!  MORE challenges, SHORTER course.  Get your team of 4 together NOW.  Registration officially opens in early September.  Want to participate but your friends are chickening out?  Email Melissa and she’ll do her best to get you on a team!

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Best In Berks
Time to vote again! We were so very honored to be chosen Best of Berks for fitness facilities in 2016 because of YOU!!! Voting is open again for 2017. Please consider choosing Corps Fitness once again as Best of Berks 2017! THANK YOU!! https://www.surveymonkey.com/r/BestofBerks17

BCL

g August 10, 2017

If you haven’t read Resilience, by Eric Greitens, do it now!  A  No Excuses correspondence between two Navy SEALS, one of whom has fallen on hard times and self-doubt.  Greitens harkens back to ancient philosophers and digs deep into what it means to pick yourself up by your bootstraps and keep going, even when it seems impossible.  Basically, like any variety of self-improvement, it comes down to: “I can give you the tools, but in the end it’s on you.”  Everyone is capable!  I’ve highlighted so much of the book it’s impossible to put it all in this post, but here are a few quotes to whet your appetite:

“Humility leads to an open mind and a forgiving heart.”
― Greitens

“We sow a thought and reap an act; We sow an act and reap a habit; We sow a habit and reap a character; We sow a character and reap a destiny.   —ANONYMOUS”
― Greitens

“What happens to us becomes part of us. Resilient people do not bounce back from hard experiences; they find healthy ways to integrate them into their lives. In time, people find that great calamity met with great spirit can create great strength.”
― Greitens

“Smiling and breathing. These are simple things. Exercising and serving. These are simple things. Being grateful and gracious. These are simple things. Acting with humility. Acting with courage. These are simple things. Some people try to make this business of living too complicated,”
Eric Greitens, Resilience: Hard-Won Wisdom for Living a Better Life

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g August 9, 2017

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Posting updates a day late this week so ya’ll have a chance to read our newsletter before we post here!  Hopefully you found it in your mailbox this morning, but here you go!  LOTS of good stuff coming up!

Early Morning Class Time Moving to 5:15 AM
Beginning Tuesday September 5th, ALL early morning classes will start at 5:15 AM (rather than 5:30 AM).  Why the change?  It’s based on results from our survey earlier this year.  A number of folks have been needing to step out early for work and family obligations, so we’re adjusting to help make it work for everyone!  Also, we’d like to open the possibility for additional early AM classes, and by adjusting the early class by 15 minutes, we can hopefully accommodate the additions!

New Classes Days / Times
More bang for your buck!  More class times are coming!  Also beginning the week of September 5th, we’re adding the following classes / times.  We’re looking at adding Corps Fitness classes every day of the week as well, so stay tuned.
– Wednesday 6:45 PM CrossFit
– Thursday 9:45 AM CrossFit Hybrid
– Sunday 9:45 AM CrossFit
As with all new classes, we will closely monitor the attendance, and keep the classes as long as warranted by participation.  So if you like it, be there!

We are continually looking to offer more, so stay tuned, and THANK YOU for your suggestions!!

And of course, the basic updates as well:

Free Intro
August 12th at 9:30 AM with Chris

Badge 27 Reunion
August 12th at 11 AM, Chris is hosting a Badge 27 reunion / indoctrination for all current, former, and new Operation Badge 27 participants at NO COST.  ALL Berks County first responders are welcome and encouraged to attend and participate.  Along with a workout that is scalable to all fitness levels and abilities, we will be recognizing and honoring Alecia Pagerly Eberly, Kyle’s widow, who generously supports these programs at Corps Fitness in honor of Kyle, helping us keep his spirit and legacy alive.

Badge 27 Team Challenge!
October 28th we’ll hold the second annual Badge 27 Call to Action challenge!  MORE challenges, SHORTER course.  Get your team of 4 together NOW.  Registration officially opens in early September.  Want to participate but your friends are chickening out?  Email Melissa and she’ll do her best to get you on a team!

Best In Berks
Time to vote again! We were so very honored to be chosen Best of Berks for fitness facilities in 2016 because of YOU!!! Voting is open again for 2017. Please consider choosing Corps Fitness once again as Best of Berks 2017! THANK YOU!! https://www.surveymonkey.com/r/BestofBerks17

BCL

g August 7, 2017

Our coaches are always looking to make your workout the best possible!  They plan, tweak, execute, test, and keep perfecting things to make sure every CFer gets the most out of their hour.  Thank you, coaches!!

At the same time, we’re always open to respectful, constructive criticism.  We’ve received a lot of it on the CrossFit side of things, and have made adjustments for the better.  (**different from complaints and loathing**)  If you have some advice or ideas you’d like us to try or explore, definitely approach a trainer and let us know!

And as always, if you have any physical limitations (asthma, knee / joint injuries, etc), it is imperative to let your trainer know!  Don’t assume they’ll figure it out… tell them, please!!

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Emily, giving some pointers to Mike during a Thursday skill work segment

g August 3, 2017

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Yesterday we saw a “cyclocross” time trial set up the starting lineup for the 2017 CrossFit Games.  Today the Games begin!!  Can’t wait to see what the athletes and event designers have in store!!

Any thoughts out there on CrossFit including obstacle course and mountain biking in the games / programming?  Are you staging your revolt or do you think it’s good for the sport?  Which sport?  Why?  Is this CrossFit’s way of “sticking it” to those who say CrossFit-ers can’t do other things like OCR and mtn bike?

My personal opinion (open to persuasion): CrossFit makes you better at those other sports, and it’s a good idea to do things other than / outside of CrossFit.  CrossFit does not consist of or include mountain biking and OC racing, etc.  Just my humble opinion.  Persuade me.

g August 2, 2017

… The answer may help predict your overall health 10 years down the road.  A 2012 study out of Penn State shows that Teflon people, who let stress slide off of them, fare far better 10 years later than Velcro types, who let negativity and stress stick.

“The team found that people who become upset by daily stressors and continue to dwell on them after they have passed were more likely to suffer from chronic health problems — especially pain, such as that related to arthritis, and cardiovascular issues — 10 years later.”
– Penn State News

So, take a clue from Elsa and **let it goooo…**

Read the full article here

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