chris March 1, 2011

“The test is to recognize the mistake, admit it and correct it. To have tried to do something and failed is vastly better than to have tried to do nothing and succeeded.”   -Dale E. Turner


**NOTICE** The Sunday Special this week (3/6, 1030AM) is NOT a full class format. Only Benchmark 1 will be offered. All those who have times for Benchmark 1 ought to show up to “test out.” If you didn’t show up for the pre-test and would like to try this Benchmark, you are more than welcome to. The format will be “first come, first served” b/c we will have to share equipment.

chris

Watch Valery Federenko snatch a 106lb KB. Smooth.
Notice 1) all the rest on the bottom of the swing, 2) breathing out on compression, and 3) speed of momentum on the punch through. Very nice example. Snatch is the movement to master (notice the high HR in just a few minutes; the move associated with all the benefits of KBin). Shows him snatching this 30x each hand…ff to about minute 3 for the snatches.

CONGRATULATIONS! New mom Jamie “Jimie Dirt” Sonon welcomes Jackson Miles!

chris February 26, 2011


Wtd Sit Up, Rope Heave, Rev Lunge/Plie, ShoulderPU/Arm Hauler, Seated Leg Raise, 1legDL, StarJump/JJ, Wood Chop, 1arm Press, CrunchPunch, Thrusts/MtnClimbers
(Steps in the middle)

Reminder:
Sunday 2/27 (Tomorrow) 10:30 AM: Krank/Spin. Contact Chris to get in on it.
See Sunday Special page for Benchmark post-test dates/times.

chris February 25, 2011

SUNDAY FEB 27 10:30AM
KRANK & SPIN Class. Contact Chris to reserve a spot!

SATURDAY MAR 5 8:30AM: Combined Class Only (no 9am class)
Plan to stay at 9:30AM as IM ABLE awards a handcycle to Mike Slotwinski of DE.

chris

Keystone Wounded Warrior 5k, Sunday May 1, 2011 (Keystone Wounded Warriors and Alvernia Track, 2nd Annual). Register at the Active site.
(Run on your own, or run with a big CF group…either way support the Wounded Warriors Project…more info later)

Benchmark post-tests begin March 6! Up first, test improvement in your lung/leg burn and form……..Swing, Box Jump, Goblet Squat.

chris February 23, 2011

It starts with a PLANK. Maintaining ankle, knee, hip, shoulder alignment is critical, and difficult thoughout the movement…pay attention to violations and self-correct.
Very nice planks in all 3 pics…notice in Pic 3, as fatigue sets in, picture his hips drooping (maybe even tempting in an effort to lighten the load or go faster only pushing his chest up and down). Work the plank…arghhh!

chris February 22, 2011

**WYOMISSING S.D. 2-HOUR DELAY. 9:30AM CLASS STARTS AT 10:15***

Note: This is not your usual G-rated CF Post. Censor as you see fit.

“Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind-you could call it character in action.” -V. Lombardi

Tough…
…luck
…cookie
…shit
…nut
…love
…row to hoe
…act to follow
…it out
…as nails
…like a nastyass honey badger? Wha?