HW Honor Roll

HERO WEEK STARTS THIS SUNDAY, JUNE 25TH!!!!
We are ready to roll with our Summer ’17 Hero Week, and this installation will honor fallen Marines and our Pags (on the 6th anniversary of his death, 6/29), as well as pay tribute to the foundations of Corps Fitness.
PLEASE NOTE THE FOLLOWING SCHEDULE ADDITIONS AND CHANGES:
**Sunday, June 25th – 10:00AM Class (ONLY CLASS)
Monday 6/26 – Regular Class Schedule
Tuesday 6/27 – Regular Schedule (8:30AM class WILL be the Hero workout) Spin Hybrid will be as usual
Wednesday 6/28 – Regular Schedule
Thursday 6/29 (Pags) – ****Regular Schedule PLUS 9:30AM Class option to do the Hero Workout (8:45 Spin hybrid as usual)
Friday – Regular Schedule
Saturday 7/1 – FINALE 9AM! Stay tuned for details regarding our finale!!!
Saturday 7/1 – Send Off for Ike Nawa after class. More details to come!
And don’t forget to sign up for a t-shirt at the front desk. Design shown below (thank you Matthew Jackson!!)

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Did you know that May 11th is National Corps Fitness Trainer Appreciation Day?  Well, it’s new… but since everything apparently needs to have a ‘day’ nowadays, it was really only a matter of time…

But, seriously, let’s hear it for our Corps Fitness Trainers!!  They don’t just show up for an hour of class a few times a week.  They spend countless hours outside of CF planning, re-thinking, second-guessing, and educating themselves to try to come up with the best programming, most challenging and creative classes, and motivating all of you awesome CFers!!  Oh, and did I mention they also workout / train in several classes a week as well?

So let’s give a big THANK YOU to our trainers!  We appreciate everything you do!!  Even if sometimes it leaves us delirious in a puddle of sweat and we want to get you back (but we don’t have the energy)…

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You probably know how well-rounded your exercise regimen is at Corps Fitness, but sometimes fitness articles just point it out for you!  Case in point: this article from Spartan Racing, on the 8 Best Core Moves You’re Not Doing.  Oh really?  Let’s take a look:

Supermans – Check!  Which one?  Alternating, straight-up, double pulse?
Hollow body hold – Check.  We’ve been Hollow Rockin’ it for years
Hanging knee raise – Yuppers
Reverse crunch – Yep, several variations
Hollow body roll – They’re not called Sugar Cookies if you’re not in a sand pit? Note taken!
The Ape – AKA Monkey jumps; tom-A-to / to-mah-to…
Dead bug – Check!
One arm chest press – Admittedly the least creative movement name on the list, but at least we agree.  And… Check!

So keep rockin’ those cores, CFers, like you already do!  And, side note: Don’t complain we never do “abs!”.  Everything is abs: if it engages your core, it’s ABS!


Supermans: The first core exercise you’re “not doing”

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A little blast from the past, in the form of a 2011 CrossFit post.  We’ve reiterated many topics on the Corps Fitness blog over the years, all of which are worth repeating.  As much as CrossFit has changed over the years, this attitude is what got Chris interested in 2008, and what has kept Corps Fitness on the affiliation roster since that time.  Though we’re one of the “originals” we are very different than the typical CrossFit “Box” in many positive ways.  Let’s keep it that way!!

For a few more blasts from the past, check out the 2011 and 2012 Open workouts… WOW!  How far we’ve come…  I wish those weights were used in 2017!

Self Improvement Courtesy of CrossFit RVA

The secret to success in CrossFit is not dependent on conditions and objects found external to the body, nor is it dependent on heaven sent DNA. The barbell doesn’t care how bad your lungs hurt and the pull-up bar certainly doesn’t care how fried your forearms are. Likewise, most of us don’t hit the genetic jackpot for athletic ability and are instead left to toil with our mediocre abilities. However, accepting mediocrity without ever having the desire to improve is an admission of laziness and shows apathy for our well-being and health. The rest of this article will be used to delve into the deeper nature of CrossFit and self improvement.

There is only one requirement for being a better CrossFitter and living a healthier life and anyone can meet it: work hard at the things that are important to you. That’s it. There are no tricks and gimmicks and there’s no elixir that’s going to make you breathe fire. Accept that there is no short cut to strength and power, accept that your inflexibility will remain inflexible unless you mobilize, and accept that you won’t ever run 26.22 miles unless you train intelligently.

Once you recognize your weaknesses and deficiencies and the path laid before you, realize you have the power to change if you want it bad enough for yourself. There’s no amount of urging and cheerleading that someone else can do to make you deadlift 500 pounds. Only you can prevent forest fires can put the work in on the front end to prepare your body properly (i.e. your muscles and central nervous system). And I know that there’s no amount of pleading that I can do that will make you want to come to the gym (maybe offering high fives to people with good attendance will help?). You have to want to be at the gym. Once you realize that you can be a better human and decide that you want to change for yourself and no one else, we can help you. We have the technology tools to make you better.

Here are some keys to improving your performance (and your life):

1. Work as hard as you can in the gym and you will never be a failure. Your health is an individual pursuit and therefore, success is subjective. You don’t have to do a sub-3 minute Fran to gain respect from anyone. Our favorite (and most successful) athletes and trainees are the ones who push themselves harder and further every day they step foot in the gym. They work just as hard at the movements they suck at as they do at the movements they are naturally inclined to perform perfectly. You don’t need a PhD in rocket science to understand the necessity of commitment.

2. Practice technical movements that require coordination outside of workout time. Do you really think you’re going to magically acquire the ability to do double unders at the end of a Filthy 50 if you haven’t practiced for weeks beforehand? Practice is practice and performance is performance. Workout time is the time for you to perform; the time for you to showcase your skills. If you haven’t developed the skills (double unders, pistols, Olympic lifts, bo staff skills, computer hacking skills, etc.) with practice, expect to be mediocre. How many takes did it take to make this awesome version of “Chopsticks”? More than one and lots of practice beforehand.

3. Nutrition. Input = output. Your body is a machine. If you think of yourself as a high octane vehicle such as this one and you think about what type fuel would be optimal for maximum performance, I’m guessing you wouldn’t choose peanut oil. Sure the car might run, but why would you want to put crap (if you use google chat, type in “~@~” minus the quotation marks to your friends for funzies) into a fine tuned system? Likewise, you can’t expect to put garbage into your system and expect it to operate at maximum efficiency. Your output (performance) is directly related to what you put in (food). Food is fuel, yo.

4. Your flexibility is murdering your performance. Unless you are a yogi, which I know you’re not, you can improve your flexibility. Better positions equate to better biomechanics, which equate to better expression of power and movement. If I told you that you could add 25 pounds to your deadlift by mobilizing and stretching your posterior chain for 10 minutes a day, would you do it? Take responsibility for your nasty, crunchy, tight bits.

5. Consistent attendance. If you come in once a week to work out, sorry, you’re never going to get better at anything. Your lifts will always be sub par and your conditioning will be awful until you decide you want to take advantage of the program for which you are paying. Any program worth its weight in salt is dependent on adherence. In other words, the program doesn’t work and can’t work unless it is executed as written. The program is in place, we just need you to do it.

6. Recovery. Rest and recovery is so much more than getting your measly six hours of sleep a night. We see you for approximately one hour a day, maybe five days a week (unless we like you and you like us enough to hang out extra). For all you math whizzes out there, that’s five hours a week out of a total one hundred sixty-eight hours. You’ve got one hundred sixty-three hours to do with as you please. Your muscles don’t get stronger when you’re ripping them to shreds moving heavy things around at the gym, they get stronger when you are at home relaxing, recovering, and eating paleo treats. If you’re feeling worn out, ask yourself if you are giving your body adequate time to recover.

7. Be stronger today than you were yesterday. Mark Rippetoe sums up strength best with this quote, “strong people are harder to kill than weak people and more useful in general.” We know that there is intense love for long chippers and lung burning CrossFit style workouts, but we also know that the most difficult thing to develop in any individual is strength; it takes freaking forever and a half to get strong. Imagine for a moment that your max deadlift is 250 pounds. Now do (in your brain) “Diane” which is 21-15-9 deadlifts (225#) and handstand push-ups. Now imagine your max deadlift is 500 pounds. Now do (in your brain again) “Diane.” Which was faster? Corollary: stronger people do metcons faster (metcon stands for metabolic conditioning, basically, your cardio workouts) and are cooler and better looking. Only part of that corollary is actually true, you can decide which part is chaff. We want you to love 3×3 strength days as much as Fran and we want you to be totally enamored with max effort single days because that is your opportunity to show off your stuff. Strength and conditioning are inevitably tied together, don’t neglect either. Do your due diligence on lift days for more power.

8. Performance based fitness. Do you know why New Year’s resolutions fail and why people don’t stick to diets for more than a week or two at a time? First, because they are weak minded (suck it up, people), and secondly, and much more importantly, they don’t see change. CrossFit workouts are measured by a clock, by number of repetitions, and by weights. Conditions are repeatable and re-testable. I’m no science master (I only have my brown belt), but I’d say that’s solid experimental design. From workout to workout, our athletes can SEE that they are getting stronger and faster because they all have log books (right?). Tied in with performance, you should be setting goals for yourself. Training with no purpose is silly and it doesn’t do you any good. Want to deadlift 500 pounds? Write it down. Want to overhead squat your body weight 15 times? Write it down. Hold yourself accountable by telling other people your goals. You’d be surprised at how willing people are to help you achieve and who knows, you might inspire someone else to achieve at the same level.

Last, but certainly not least, we (the trainers) look at your health as a long term endeavor. We observe your performance on a day to day basis so that we can adjust it and make it better tomorrow. We look at the potential end product, not just the current “not as good as you could be” version. We always want more from you and while you should be proud of every accomplishment, you should ALWAYS be thirsting for more.

Work hard

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What a day!!

Another fun filled weekend with festive Easter classes and the inaugural In Game Marathon/10k at the Reading Fightin Phils! 4 person teams completed 58 1/2 mile laps for the marathon and 13 laps for the 10k. Different kind of running race with traversing around the stadium with spectators cheering once the game was underway. Festive atmosphere we plan to replicate again!

Thank you to Kelly Haldeman A Running Start – West Reading Isaiah Danner and all of our volunteers for making the day run ever so smoothly! Penn State Health St. Joseph – Reading, PA

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Bunny hopping around the room today, a little of stepping into the unknown, and finishing strong with a little Fill the Basket!

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Look out! Phil’s got the hammer!
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Rower, bench, mannequin… Interesting selections!
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The tire, a spin bike, and a couple kegs… This groups is ready!
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Please remember to stop by the front desk and update your information.  And while you’re at it, please take a minute to refresh your familiarity with our website and policies – we’ve spent a lot of time on our brand, and there’s a TON of awesome information out there!  Read and be in the know!

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