chris April 21, 2011

1) Wounded Warrior 5k, May 1
2) Sunday Special May 8, 3pm, w/ Chris E.
3) 22 day left in Pull Up Club…practice alot, get on the bar as much as possible, share strategy, try things and fail, work on grip strength…but also work in some rest…give your body a chance to consolidate and gel all that hard work.

chris April 20, 2011

3 rds
21 OH Swing
12 Pull Ups

Skills: 3 rds
50 ft OH Walking Lunge (45lb plate)
10 DB Push Press
10 Slam Ball

Wednesday Night Beginners “Capture the Flag”

Great crew on a finally warm night

#1 Scout: Bends & Thrusts /  Squad: Lying JJ’s

#2 Scout: Tire Flip / Squad: Air Squats

#3 Scout: Walkabouts / Squad: Pikes & Lsits

#4 Scout: Weight Shuffle / Squad: JJ’s

#5 Box Jumps / Squad: Walking Lunges

#6 Plank Walks / Squad: Bicycle Crunches

# 7 Scout: jumping jacks / Squad: Skaters


“It was no great work of thoughtfulness. Right now we’re in a bad spot, we’re in the middle of the forest, it’s all dark, we can’t see. Get an ax and just start chopping away.” -G. Schiano, Rutgers Football

On Monday’s chipper, just put your head down and start choppin’ wood.

How to chop wood. (notice the body movement, the power from the hips…smooth, functional, working as one with the sledge. Not trying to muscle or slam with the arms).

See also similarity to Clean pic from CrossFit (Apr 19, 2011). Notice trying to “lift with arms” vs the smooth hip drive.

chris April 18, 2011


100 Squats
90 Double Unders
80 Pushups
70 Sit ups
60 Jump Pullups
50 Thrusters
40 Good Mornings
30 Box Jumps
20 DB DL


What is CrossFit:
CrossFit is an approach to fitness that focuses on functional movements done at high intensity, in a “routine” that constantly varies. In other words, CrossFit workouts combine bodyweight exercises and weightlifting all at the pace of a sprint. Emphasis is placed on Olympic Lifts, Gymnastics (pullups, pushups, situps, etc), and “Cardio” (run, row, etc).

What would the workouts be like:
CrossFit workouts (or WOD, “Workout of the Day”) come in several formats. It is the complex and constant variation of these that opens the door for gains in athleticism, fitness, and overall health. Typical WODs are completed for a number of reps or rounds, or completed for a certain time period (AMRAP, “as many rounds as possible”). Regardless of the format, intensity is the key! See for CrossFit WODs.

What can I expect of a CrossFit class at Corps Fitness?
First, and foremost, you can expect to bring the same attitude that has defined Corps Fitness for years: No excuses, Motivated People Only.
Second, you can expect many of the usual CF class elements (*except for any class noted as “Open CrossFit”): Warm Up, WOD, Group Activities, Skills Work, Stretching.
Last, you can expect to get out what you put in. The things you are good at…get even better at them. The things you can’t do well…work on them even harder. Push the limits and re-define your fitness!

So what’s the difference between a CrossFit class and a Corps Fitness class?
In general, a CrossFit WOD can be completed individually (at your house, a globo-gym, a park or at CF) and in a short period of time. A Corps Fitness class relies on group energy, community, and often, teamwork (a Corps Fitness class is a “group fitness” experience). Also, a Corps Fitness class would include greater diversity of exercises and athleticism throughout the hour class, whereas a CrossFit class would be more focused on a limited number of exercises (not always, but usually).

All in all, the focus on Functional Movements and Intensity are exactly the same!

chris April 17, 2011

at CF you gotta be everything to everyone.

Complete Athlete Installment #1:
Warm up rounds (DL, Kips, Step ups, ACP, Swing, Ladder/Hop, Wtd Sit up, Mtn Climbers)
Measures: GTOH (Ground to Overhead/Anyhow), 8Ct., 40m Hill Sprint, Box Jump, Ladder 2in/2out, 800m run
Excellent work folks…strength, power, speed, agility, endurance. See you next time! (a wicked badge was earned!)

chris April 16, 2011

200 warm up…good job everyone!
1) Rope Heave, Alt Superman, TPlank, Hip Ext: Suicide/BC Jingle Jangle
2) DB Rows, Russian Dancer, Jack Webbs, Burpee: Double Unders
3) Handwalk backs, Locomotives, 1 Leg DL, 1 Leg B&T: Broad Jump/High Knee

chris April 15, 2011

 Corps Fitness owner, Chris Kaag (back), takes Derek through a late afternoon workout.

Sunday 4/17: Krank/spin 10:30AM (if seats available)
Sunday 4/17: Sunday Special CF class 3-4PM
New Sunday Special added: May 8, 3-4pm, Chris E, CrossFit Instruction. Brush up on your CrossFit movements and exercises.

chris April 14, 2011

CF and Mother Nature cooked up a toasty meal for PM class…mmmm, it’s getting warm folks! Blue sky, bright sun, warm air…CF!

From this:

To this, in minutes!

Tire Flip/Slamball, BC/Sprint, KTE, B-buster, StarJump, Air Squat, Flutter Kick, B&T Jump, Suicide, Wtd Quick Step (Timed Round, 10 rep OC Round)