Happy Leap Day, CFers…and extra day, make it count!

Elegant and effective…the lunge. One of the most important basic moves (hip and shoulder mobility, backside strength) which will enhance performance on more complex exercises. Watch xfit clip here.
In the OH variation…lats must be inflated, shoulder shrugged to ear, elbows locked.

Wallball, B&THop, Bbar Cr, HP, Deadbug, Alt Side Step, BC, AC Squat, Wtd Pulse.
End: Partner Step Up, Lunge, Pushup (radical off-knee efforts!)

Coming up on last chance to forward the PDR Seminar to family and friends. Sunday March 4.
Early bird discount. Day of registration ($65CFers, $70non-CFers). This is an extraordinary opportunity, let’s have a solid showing from CF!

It’s an addiction. No, really, it is! Get the CF high!

“For decades, endorphins have hogged the credit for producing “runner’s high,” that fleeting sense of euphoria and calm that many people report experiencing after prolonged exercise. Who among us, after an especially satisfying workout, hasn’t thought, “ah, my endorphins are kicking in.” Endorphins are the world’s sole celebrity peptide.” (read more here). And/or here.

Know what else can be a high? Volunteerism and service. The Got the Nerve? Triathlon volunteer sign up is available…click here to complete the form.

Monday Night CrossFit, good work on form!

5 Rounds: 400M run, 10 Burpee Box Jumps, 10 Sumo DL #95, 10 Thrusters #95, Rest 1 Minute. Scaled 100,200m, 6/8 reps

LTF always brings serious determination and high energy!

Age: 30
How’d you hear about it/When did you start?
I had heard about CF from a few people when i moved to berks county, and then Jordan started going in January of 2011. He would come home and ramble on about how challenging and rewarding the workout was. So two weeks later I gained some courage and went on a Wednesday evening. That class kicked my butt, but just like Jordan said, I walked out with a smile on my face and a sense of accomplishment. Looking back that class changed me, and that was it I was hooked.

Why do you like CF? Or something about why you keep coming back?
I don’t just like CF, I am addicted. I still get that same sense of reward and accomplishment every time I go. I look forward to screaming yeah yeah yeah, the fun energy, the high that you get from pushing yourself, and most of all I love being with the amazing people that go to CF. Its more than a gym, its a great group of friends with the same goal in mind, great physical and mental fitness.

Do you do other activities to stay fit/or what is your general fitness routine?
I have always enjoyed being active, but my favorite thing about CF is that it gives you the strength and fitness to enjoy other workouts too. I just got into triathlons last year, and I am currently training for my first Olympic triathlon. Thus I try to make my workouts balanced; CF 3 times a week, a little swimming, a bit of running, some biking, and yoga to keep me balanced and healthy enough to keep going.

In what ways has CF helped you?
CF has not just helped me, it has truly changed the way I look, feel, and view working out in general. Plus it gave me the encouragement I needed to change my diet. Right around the time of the first weight loss challenge, I found out I have high cholesterol. I wanted to be proactive, and change my diet instead of going straight to medication. And what did you know about 30 people were doing the same thing at CF! So I went on the zone diet, logged my stuff in livestrong, and I have currently lost 14 pounds. Crazy!

Most and least favorite CF exercises?
I know I am going to regret saying this later, but two my favorite cf exercises are bends and thrusts and burpies. Perhaps because I am short, but I just find them fun. Sounds strange I know. When I am having a hard moment at work, or a bad day I do some bends and thrusts and it puts me in a better mood.

Least favorite is not an actual exercise it’s the formation …. Shoelace. No matter how many times Chris and Matt explain it I get the whole thing wrong. You can see me start to sweat when I see thats what we are doing. And I will make people run, sorry. I always feel bad for my partner in shoelace.

What’s a personal challenge you have at CF?
Eventually I want to be able to do pull ups. I’m almost there, working my way down to smaller bands, and practicing my kipping.

Most memorable moment?
I freaking love capture the flag. It is so fun. Plus I absolutely love the tad bit of competitive nature every CFer gets. Looking at me, I don’t think many would peg me as competitive. But get me on a team, and face me against Melissa Hazlett, Mike Kuhn or any other competitive CFer, I will kick some butt. Shout out to my team this year, Kristen Gerhard, Brian Williams and Jordan. Although we didn’t win, I will take my team any day!

Is there something you’d like to see at CF?
I would love to see more of my friends and family at CF. I want to share with so many of my loved ones the joy I get out of CF. I thought the new beginners class was a great place to start. It gives newbies the reassurance that they can get through a class, and a little more attention to do so.

2 exercises each pod for 45 seconds and then 90 seconds 5/5 FAST. #1) Ball Slams & Burpess then 5 Bicep 5 Push Press. #2) 25′ Sandbag run 3 squats & Weighted Good Mornings then 5 MB Toe Taps 5 MB Step Ups. #3) Quick Bag Jabs & Hand Walk then 5 KB Swings 5 Pushups. #4) Plyo Ball Bicycle Crunch & Get Ups then 5 MB Combo Crunch 5 V Twist. Great job everyone…minimal runs today!!!

Arrow Reunion Class-For those who recognize some of these faces, did a reunion class Friday to see if they still remembered how to do Bends & Thrusts! Coldest & wettest day of the week and everyone looked good and great to see everyone again

1) We were honored to receive these plaques of recognition from the FOP for our tribute and fundraising efforts. Ed spoke of it the last 2 WODs of Hero Week: how much it meant to him that we were paying respect to the fallen and active LEOs, and the work they do. This plaque reinforces that thankfulness and gratitude. Of course, the thanks truly go to all CFers who extend themselves through physical sacrifice and monetary donations, commit to something bigger than the self, and make HW the special event it has become.

2) PDR! Personal Defense Readiness Seminar, March 4. REGISTER ONLINE. Do not miss this extraordinary opportunity to learn the SPEAR/Blauer self-defense principles! (Note: there is “day-of” registration, but early-birds get a discount.)

3) Friday Night Lights and Sunday Special

4) CrossFit Open WOD 1: AMRAP 7min………..BURPEES.

On those goals? Focus on “better than yesterday.” Devote at least 10 mins a day to Virtuosity and Form re: your goal. Best time is the 5-10mins before class! Commit to 2 weeks of just mapping the movement into your brain, hanging, little mermaids. With lots of “kip” goals on the board…let’s walk down memory lane (for other goals, you can search on the blog or go to the old blogger blog, too).

Here we go again…Kip post!
C on the back side.
Weight vest pullups and here.
Open the shoulders and the hips.
Old Pull Up Club.

Or just watch funny monkey.

Also dedicate some thinking-time to your goal…what is the major obstacle? Tight shoulders, tight hip, lack of strength, extra weight, not enough practice…clearly define the problem and ye shall find the solution. Good luck and keep working! Special shout-out to Bethy who has practiced 2unders since putting it on the goal board…and she has that rope whippin’ around now!

“The fate of unborn millions will now depend, under God, on the courage and conduct of this army. Our cruel and unrelenting enemy leaves us only the choice of brave resistance, or the most abject submission. We have, therefore, to resolve to conquer or die.” George Washington, Address to the Continental Army before the Battle of Long Island (27 August 1776)

Sunday March 4: Personal Defense Readiness. Register Online (click icon in right frame)