chris May 17, 2011

“What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that’s another matter.” -P. F. Drucker

Early Update:
1) GYM CLOSED: May 21 for Got the Nerve? Triathlon. No 8am or 9am classes on May 21!

chris May 15, 2011

Way to go, Pullers! A wild, whacky few weeks! And this April Aspirations Incentive is over. Ending in true CF fashion.

Most Valuable Puller (female) goes to Ktri for banking 2 with 10 pullups (awesome…6 weeks ago she was at 1 maybe chin over bar. Exactly what this thing is all about!).

Most Valuable Puller (male) goes to Leibo.  Shows up in street clothes. Late. On the last day. He posts 29 CHEST-TO-BAR pullups…only to find out he never even signed up in the first place! So did he bank 29….phreak?!

Here are some pics in vid. Final results from Pull Up Club and Sunday Special Complete Athlete posted on whiteboard.

chris May 14, 2011

of Doom!

WallBall, Divebomber: 8Ct
Front Squ, Crunch/Lsit: B&T Bag Punch
Superman, Curl/Press: Burpee
KTE, Clean/Lunge: B&T Tuck Jump

Well done Kippers! Axl pulled 30, Pags pulled 49.63

Tomorrow 3pm, Sunday Special and last day to test out on pullups!

chris May 13, 2011

Talkin’ or Walkin’: Let’s add a twist…2 ways to achieve this incentive.

1) Individually: match or beat the number you signed up for.

2) Group: Since CF is all about group efforts. You will all achieve the incentive if, as a group, you beat the total number you all signed up for. That number of Pull Ups is….737. Why?
a) To get everyone in to test out, everyone contributes at CF.
b) To encourage you to go for max reps (as DJ showed by going +5)

So there you have it. If you signed up, better get in and post a number! As a group, try to get 737! Let’s see how that goes. Hey, you already have 5 in the bank!

Make that 6! MH crushed 16 (+1) , Iron Grip stayed up for fffffffff-fifty (even)!

chris May 11, 2011

AM chipper to mix things up:
20 Pullups/20 Squat Cleans/10 Burpees
Run 400m
30 KTE/30 Wall Ball/10 Burpees
Run 400m
40 Pushups/40 Box Jumps/10 Burpees
Run 400m
50 Dips (Ring or Bench)/50 Swings/10 Burpees
Run 400m


Runner #2 (from the left):
Natural lean
Knee drive (hip flexion, pulling through)
Neutral ankle, foot dangles for midfoot strike

Runner #3:
Heel-to-butt action
Weight over strike foot

Each characteristic  is “running”; opens up the possibilities of speed/results.

Runners 1, 4, 5:
Weight back, behind strike foot
No heel to butt (leg lagging out the back)
No knee drive (leg scissoring out the front)
Toes pointed up (flexed ankle) leading to the dreaded heel strike

Each characteristic is “running with the brakes on”; opens up the possibilities of slow/imbalances/injury.

What to do?
Run unadulterated, free, and open…the way we did as kids…before all the nonsense “jogging” “running to stay fit” “training for a race.” Sure, you could read all about Pose, Chi, etc (which is highly recommended)…but that can even adulterate this simple concept…run natural, run fearless, run fast.

Overheard at CF:
“It’s just like Bear Crawl Drill only with more Bends & Thrusts.” (Nice, very nice!)

chris May 10, 2011

“It’s only when we truly know and understand that we have a limited time on earth – and that we have no way of knowing when our time is up, we will then begin to live each day to the fullest, as if it was the only one we had.” E. Kubler-Ross

(Kubler-Ross as you may know is famous for the 5-stages of dying/grieving…Denial, Anger, Bargaining, Depression, Acceptance)

4rds (40 on/15 off, complete each exercise before moving on)
Ball Knee Raise
Pull Up
Box Jump
Wall Ball
B&T Variations
(run 200 between exercises)