1) ML Update: ” the way my body tolerated the treatment was in the top 5 people that he has ever treated.” (see more at the caringbridge site)
2) Keystone Wounded Warrior 5k, Sunday May 1, 10AM. Corps Fitness is planning a cadence run for the 5K. Chris will ride and call the cadence. Sign-up sheet posted later just to get a head count of those interested.
3) Today is last day to get your name on the Rope Climb Incentive Sheet (on the whiteboard, for a free class). Test days are Monday 3/28, Tuesday 3/29 during any class. If you are around at those classes, be sure to support those who are attempting the Incentive in usual CF style!!
Plank variations are great for developing that tight midline…helping stabilize on squats, lock tight on deadlifts, and avoid sagging on pushups! That’s just to name a few…having a solid “core” is essential for everything at CF. Try to work some plank variations into your stretching routine at home. Try it for 2 weeks…you’ll like it!
Click here for video of plank sequence.
“Our greatest glory is not in never failing, but in rising up every time we fail.” R. W. Emerson
“Don’t be afraid to fail. Don’t waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It’s OK to fail. If you’re not failing, you’re not growing.” H. Stanley Judd
“Trying is a part of failing. If you are afraid to fail then you’re afraid to try.” E. Cunningham
“The only people who never tumble are those who never mount the high wire. This is your moment. Own it.” Oprah
Please have your name on the Rope Climb Incentive sign-up sheet by Thursday! And practice, practice, practice!
Did you know that Thursday March 24 is last day to sign up for the Rope Climb Incentive? Sign up sheet on the whiteboard. Put your name under your goal.
1st rope climb
2 in 45 seconds
3 in 60 seconds
Rope Climb Incentive Test Dates: Monday March 28, Tuesday March 29 (any class).
Form Post about foot placement.
Form Post with Jolie’s Rope Climbing Tips from Crossfit.
Plus BF posted a video in the Comments to the CF Incentive Page.
And there’s always practicing for a few minutes before class.
Also, Benchmark #2 times are posted on the board for this Sunday’s special.
“Be careless in your dress if you will, but keep a tidy soul.” -Mark Twain
There’s plenty at CF to “make your own” in the sense that you could be careless in your approach and apply your own style or preference. But, indeed, there is plenty to be TIDY about too in the sense that you must (yes, must) care about precision, there is no negotiation. Take care to carefully learn the exercises (ALL the exercises) so you get the best possible workout you can get.
Many of the CF Sunday Specials have specific skill work as the focus. This is your time to put in the effort.
This Sunday: Sunday Special Benchmark #2 Post Test 10:30AM
Re-test Burpee/DL (mini Diabla)
(or show up to do your pre-test if you missed the first time!)
(you should be competent at Deadlift…no one will be allowed to pull with a rounded back.)
Skills sessions (after the WOD):
Kipping Pull Up (come, learn, and practice…b/c around here it’s only fair if you pull your own weight!…not to mention, Benchmark #3 is up in a few weeks, and it has pullups!)
Struggling during CF classes on certain movements or exercises? Care to change that? Then show up for a Sunday Special.