ML Filthy 50 – Some of the 5:30 AM Crew

Many of you may notice the black shirts with yellow writing around CF, and especially today during the Mike Lawrence Hero Workout.  These shirts were designed by friends of Mike and distributed to friends and family shortly after his diagnosis to show support and solidarity in his fight against lung cancer.  He fought hard to the very end.  Please honor Mike today in the best way we know how!

Read past posts on Mike, including his Sunday CFer interview and about CF’s banding together after his passing.


Did you know?  CF’s first Summer 2016 Kids’ Camp starts NEXT WEEK!  We’ve heard from several CFers who expressed interest in signing up – please do so ASAP!  This year’s camp is planned and led by CFers who are also school teachers and have experience working with kids of all ages.  Sign up today at the front desk or by using the link below!!

Corps Fitness Kids’ Camp is a week-long physical fitness experience that combines a motivating and positive child-appropriate workout with lessons on being Respectful, being Accountable for your work, learning to work as a Team, becoming a Leader and understanding how to Persevere in an activity despite its perceived difficulty level. Workouts are fun, yet challenging, and are conducted by educator Emily McDonough and Corps Fitness owner, Chris Kaag.

Please visit for more information and to register!


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Not the courageous type this time, but the literal type.  Your guts contain loads of information that make you who you are, maybe more so than many other organ systems!

Some signs your digestive microbiome may be out of whack include intestinal issues, mental issues (depression, brain fog), stress, weight issues, and skin conditions.  Surprisingly, you can change your own microbiome for the better if you work at it.  A few tips include: getting dirty and sweaty, incorporating more fermented foods and good veggies into your diet and reducing sugar and meat / animal products.  Check the links to learn more!

A couple more interesting articles here and here.  Enjoy!

Friday Food for Thought – Are you really human?

image credit: breaking muscle

Everyone at some point in their active career is going to face recovery from an injury.  Whether acute, chronic, sudden, or built up over time, it’s going to happen!  Here are a few ideas for preventing and treating injuries:

Use a foam roller in conjunction with other massage / stretching aids to stay loose and nimble.
“The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.”
-Jeff Kuhland, Breaking Muscle

Listen to your body and rest when your body is telling you to!  Overuse is a common method of injury, especially when athletes do not take the proper time and measures to let their bodies recover.

Balance your fitness routine.  Mix in a little of everything: Corps Fitness, CrossFit, Yoga, Swimming?  Keep your body guessing and get good at everything!

Tweak and re-tweak your form, make sure you’re not getting lazy!  Just because you’ve done xx before doesn’t mean you’re perfect at it.  Today is a different day.  Pay attention – there’s always room for improvement!


Do you see a giraffe or penguin?

Did you know that what you believe is often a self-fulfilling prophecy?  Confirmation bias is “a tendency to search for or interpret information in a way that confirms one’s preconceptions.” (Science Daily).

Extending this to Corps Fitness: If you perceive an exercise to be difficult or challenging for you, it probably will be!  Keep an open mind.  Take it for face value and see how it goes each day.  Don’t count yourself out before you even try something!

So you can go where you wanna go and do what you wanna do!

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Throwback to a couple previous blog posts: January 2011, Marathon runner vs sprinter – can you tell who’s in “better shape” (carried over the pic above), and July 2013: Say No to chronic cardio!

image credit: Runners World

Ryan Hall must have been reading.  After retiring from marathon running and packing 40 lbs of muscle on his previously sinewy 5′ 10″ frame (127 lbs – what?!?), he is still impressing even himself with his energy and run times.  Not too surprising, as he’s finally feeding those starved muscles!  You gotta have balance – balance in your workouts, balance in your food / energy intake, balance in your personal life.  It all ties together.

“I still weigh myself every morning, but I get bummed if I’m not putting on half a pound now, whereas in running it was the complete opposite,” Hall said. “I was always trying to knock off a pound here and there.”
-R Hall

“I feel like it’s giving life to my body instead of taking it away,” he said. “Now I can go run and not feel fatigued and feel good. But I’m also doing so much less running-wise than I ever have—like, 12 miles a week compared to 12 miles a day.”
– R Hall

Who knew one small board could cause so much misery?


What’s your take?  CF provides balance in an otherwise 1-sided world: we offer a little of everything.  Strength, cardio, high intensity intervals (all the rage right now… we’ve been doing it since 2004!), balance work, agility, endurance.  Oh, and the added perks of no judgement and an extended family!  Not too shabby!  As always, the only way to get into CF shape (or stay in CF shape, thank you Maria Nawa) is to do Corps Fitness!!


Did you know that playing together with a stranger will increase your empathy for that person?

Being around strangers creates stress and decreases empathy (tested by plunging one’s hand into a bucket of ice water – ouch!).  But playing just 15 minutes of a cooperative game with that same stranger results in empathy and stress levels similar to when you are with your closest friends!  Amazing!  Now extend that to a Corps Fitness class…  Maybe you walk in the door as a newbie, knowing absolutely nobody (or maybe only your friend who brought you in).  Spend an entire HOUR “playing cooperatively” with them via team runs, team exercises, and general good old CF-style teamwork!  All of the sudden you’re leaving Bldg 7 feeling like you own the world!

Never stop playing, my friends!

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Is sugar toxic?

Here are a few articles fervently supporting this theory…
Time: Sugar is Definitely Toxic
“After nine days of having their total dietary sugar reduced to 10% of their daily calories, however, they showed improvements in all of these measures. Overall, their fasting blood sugar levels dropped by 53%, along with the amount of insulin their bodies produced since insulin is normally needed to break down carbohydrates and sugars. Their triglyceride and LDL levels also declined and, most importantly, they showed less fat in their liver.”

Sugar Science: The Toxic Truth
“There is growing scientific consensus that one of the most common types of sugar,fructose, can be toxic to the liver, just like alcohol.”

Global Healing Center: Refined Sugar: The Sweetest Poison of All
“Refined sugar is lethal when ingested by humans because it provides only that which nutritionists describe as “empty” or “naked” calories. It lacks the natural minerals which are present in the sugar beet or cane.
In addition, sugar is worse than nothing because it drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one’s entire system.”

…an analysis…
NYTimes: Is Sugar Toxic?

“If what happens in laboratory rodents also happens in humans, and if we are eating enough sugar to make it happen, then we are in trouble.”

…and a few other points of view: Glaring Flaws in Sugar Toxicity Study
“Tom Sanders, professor emeritus of nutrition and dietetics at King’s College London, said the study needed to be viewed “with some skepticism” because it was uncontrolled. It did not compare the children with a similar group who continued to eat a high-sugar diet. The comparison instead was made with their weight and health before the study while on their usual diet. “But it is well known that obese children underestimate and under-report food intake, particularly of soft drinks and snack foods,” said Sanders.
‘This is a fundamental flaw in the study. It is likely that the changes in metabolic outcomes observed can be explained by the experimental diet providing fewer calories than the children’s usual intake.'”

The Atlantic: Being Happy with Sugar
“The metabolic effects of fructose presented in ordinary human diets remain poorly investigated and highly controversial.”

Bottom line, it’s probably not great.  Do your research, use your brain, and decide for yourself.

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