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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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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Congratulations to Emily McDonough on her successful completion of the CrossFit Level 1 Trainer seminar!  She passed the test and learned a lot!  (oh and G also successfully re-tested after initially becoming a Level 1 trainer in 2012)

Emily and I were so fortunate to be taught by some incredible CrossFit leaders, instructors, and athletes (all the same 5 people) last weekend.  We learned a LOT (did I say A LOT??) and we’re anxious to bring it all to Corps Fitness!

The instructors really brought home the concept of supporting your fellow athletes.  Denise Thomas (trainer at CrossFit One / Reebok HQ) was adamant that NO ONE is finished until EVERYONE is finished.  She brought some humor to it, but really hit on the fact that this is a community.  Nobody puts their stuff away until everyone is done.  If there’s one person still working, everybody damn well better be over near them making sure they push and get it done.  You don’t have to be a cheerleader; but you DO have to be encouraging and RESPECTFUL of everybody’s abilities and efforts.

Other (awesome) staff / trainers were Aimee Lyons (CrossFit King of Prussia), Sara Mills (CrossFit Reston / Fairfax), Dave Lipson (all-around goofy guy and established CrossFit athlete), and Joey Dill (CrossFit Hamilton).  Special shout out to Aimee and CrossFit King of Prussia for hosting!

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CrossFit L1 Seminar_KOP Mar 2017

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April Challenge
Snow in March got you down?  Not feeling lucky this St. Patty’s Day?  Our April attendance challenge is the perfect thing to turn things around and create your own luck!!  See Wednesday’s post for more details and sign up today!!

All Out In Berks – Volunteers Needed
We’re in need of a few CFers to volunteer for the AOIB on April 1st.  The event will run from about 8 AM – 1 PM, and will be a fun time encouraging some awesome athletes and seeing some incredible feats of athleticism!  A bunch of other local gyms are participating, so it’ll be a great way to meet some others who share your passion for fitness.  If you’re in, sign up at the front desk today!

CrossFit Open
Speaking of volunteering, judging the CrossFit Open workouts is a great way to sharpen your skills at recognizing good and bad movements / reps.  This week’s workout is a 13-minute time cap of 4 exercises everyone is familiar with.  If you’ve got 13 minutes to spare after tonight, Saturday 9:15, Sunday, or Monday’s PM class, please stick around!  And a reminder: you don’t have to complete the CrossFit judge’s course to judge competitors this year!

Ongoing Open Gym Times
Open gym times are continuing thanks to our PSU student trainers!
We have added:
Mon-Fri 6:30am – 1pm and 6:30pm – 7:30pm
Sat 10:30 – 11:30am
Sunday 9:30 – 10:30am

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Snow in March, just a few days before spring’s arrival, gotcha down? We have the perfect thing to help get your mind off of it….A CHALLENGE!
This is a challenge ANYONE can do. It’s an Attendance Challenge.
Rules are on the flyer attached, but key points to know:
1. Runs the entire month of April.
2. Must Pre-enter the challenge before the start of the month by signing up at front desk.
It’s a very simple challenge, and will result in a huge reward for a lucky challenger!
Sign up to commit! Nothing to lose here folks!

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Reminder about our NEW CLASS!!!
Coming tomorrow, March 7th, and continuing Tuesdays from 8:30AM – 9:30AM: We will be offering a CrossFit/Corps Fitness Hybrid class. And it’s just like it sounds….a little bit of both offerings in the mix.  As always, as long as attendance warrants it, this will class will stay on the schedule! See you tomorrow!

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…In like a lion!

New Classes
Tuesday 6:30 PM Functional Fitness for Runners
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!  Don’t be scared by the “run-centric” aspect of this class.  Come on out and give it a try, learn what it’s all about, and see how it may benefit you.  This 6:30 PM time slot is something that has been requested by CFers, so we’re hoping it’s well utilized!
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Tuesday Corps Fitness / CrossFit Hybrid
New Class Tuesdays at 8:30AM.  Hybrid class….a blend of either all or parts of the CrossFit workout programmed for that Tuesday fused with our Corps Fitness style high intensity circuit.  Omitted will be the strength/skills portion of the CrossFit programming.  Class will stay on the schedule as long as attendance warrants it.
CrossFit OPEN
We’re one week in to the CrossFit open!  A few reminders for this 5-week event:
Judges – NEW this year.  You only need to be an “official” judge (i.e. passed the CrossFit judges course) if
– you are the affiliate manager
– the athlete is likely going to regionals
–  you want to judge at regionals
– you are judging videos
This opens the opportunities for everyone to step up and help out in the next few weeks.  We’ll be holding group sessions for athletes to come in and complete the WODs on Saturdays from 10:30 – 11:30 AM and Sundays around 9:45.  Please help out and help everything run smoothly!

AOIB
The All Out In Berks is changing over to a PURELY CrossFit competition this year.  Workouts have been announced – check the link for more info, and recruit some friends to partake!

Ongoing Open Gym Times
Open gym times are continuing thanks to our PSU student trainers!
We have added Mon-Fri 6:30am – 1pm and 6:30pm – 7:30pm,
Sat 10:30 – 11:30am
Sunday 9:30 – 10:30am

Personal Training
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Our very own Jay V is now a certified personal trainer!  Check out the info above for a great opportunity for someone looking to get started on a fitness journey….or for someone looking to achieve specific fitness goals!

CF Market
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Michelle’s kimchi is in the house!!  Sign up and purchase a quart today!

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AND…we have Raw Honey!!!  Fellow CFer Emily Bundy brings to us raw honey from her family business, The Honey Bee Tree. There are delicious and beautifully packaged jars of honey for sale in the cafe (and information as well).

Even MORE Talented CFers
Also, did you know CFer Nancy is newly into the knitting business?  Knits by Nance is open to orders for her awesome beanies and scarves!
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Happy Valentine’s Day, CFers!

6:30 PM Functional Fitness for Runners – continues TONIGHT!
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!  Don’t be scared by the “run-centric” aspect of this class.  Come on out and give it a try, learn what it’s all about, and see how it may benefit you.  This 6:30 PM time slot is something that has been requested by CFers, so we’re hoping it’s well utilized!
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CrossFit
The CrossFit Open will take place from Feb 23 – Mar 27.  If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/.
It’s not required to register online – you can still do the workouts at Corps Fitness during the times we’ll set up.  Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.
We WILL need judges for the workouts – the judges course is available online.  I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…).  No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit.  We’ll gather a list of all who take the judges course and can then score workouts when they come up.  If you take and pass the course, please email Gretchen to let her know.  We’re looking into adding times immediately after and possibly immediately before regularly scheduled classes, but we need to know how many people we have to plan it all out.

AOIB
The All Out In Berks is changing over to a PURELY CrossFit competition this year.  Workouts have been announced – check the link for more info, and recruit some friends to partake!

Ongoing Open Gym Times
Open gym times are continuing thanks to our PSU student trainers!
We have added Mon-Fri 6:30am -1pm and 6:30pm-7:30pm,
Sat 10:30-11:30am
Sunday 9:30-10:30am

Personal Training
16252088_1323723791022095_3251283791309651287_o
Our very own Jay V is now a certified personal trainer!  Check out the info above for a great opportunity for someone looking to get started on a fitness journey….or for someone looking to achieve specific fitness goals!

CF Market
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Michelle’s kimchi is in the house!!  Sign up and purchase a quart today!

16422253_1327046757356465_860243823284585086_o
AND…we have Raw Honey!!!
Fellow CFer Emily Bundy brings to us raw honey from her family business, The Honey Bee Tree. There are delicious and beautifully packaged jars of honey for sale in the cafe (and information as well).
Why honey, and why RAW honey? Raw honey is unprocessed, pure, unpasteurized which helps to retain all its natural vitamins, enzymes and phytonutrients. Additionally, honey is a good source of anti-oxidant, anti-bacterial and anti-fungal properties!

Check out the display in the Cafe. Purchases can be made at the front desk. Thanks Michelle and Emily Bundy for bringing these delicious items to CF!!

Even MORE Talented CFers
Also, did you know CFer Nancy is newly into the knitting business?  Knits by Nance is open to orders for these awesome beanies!  Let her know if you’re interested – $20, any color!
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