Bicep curl:  Back straight, head up, chest out.  Elbows stay locked against the sides, arms bend at the elbow only.

Faults: Loss of lumbar curve (bent back), lacking full range of motion, using momentum of legs / shoulders to curl the weight (this is sometimes ok).





5:30 am and 6:30 am classes on Tuesday 10/30 are CANCELLED.

As of this post, 9:30 am class and 5:30 pm class will be held on Tuesday as scheduled.

Stay safe!

5:30 pm class will proceed as scheduled.  Other updates will be posted here as more information is available.

Many folks came in early this morning, thanks to their hurricane Sandy day off!


As of now (7:30 pm Sunday night), the Corps Fitness Hurricane Sandy action plan is as follows:

- 5:30 am and 9:30 am classes on Monday 10/29 will proceed as scheduled.

- As more information becomes available, a decision will be made regarding Monday evening and Tuesday classes.

Stay safe!

Are those nuts you’re eating really raw?  Come on, get your head out of the gutter!  Did you know that all almonds grown in the US are pasteurized using either chemicals or heat, regardless of whether they are sold as ‘raw’ or not?  You can learn more here or here - enjoy!


Friday 9:30 crowd… and a devil dawg?

Ugly Sweater Christmahanakwanzika Party some time in December… Stay tuned!

Fitzy’s run this Sunday 10/28.  More information / Register online here

Yay! It’s my birthday! I love burpees!
OMG WTF just happened???


Ed swinging 105!


Did you guess the correct movement?  If you said ‘deadlift’ I am really not sure where you’ve been for the past several years… however, if you answered ‘push press’ you are correct!  The three key elements to a successful push press: DIP, DRIVE, PRESS

Set-up: Feet hip-width apart, bar in rack position, elbows down and in front of the bar, closed grip on bar

Execution: Dip (quick quarter squat), Drive (use the legs: extend the hips fully to drive the bar overhead), Press (press the bar out overhead, activating the shoulders and locking the arms)

Common faults: Performing movements out of sequence, pausing at the dip step, leaning forward / surrendering lumbar curve, muted hip



“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
Lou Holtz


Monday night: Bear crawl / Weighted run / Burpees / KB swings / Lunges + L-sits / Get-ups to wrap it up

First night back in 2 weeks… That’ll leave a mark!








Spider genes in goats and cow genes in pigs?  Check out the video recommended by JD on Friday…  It’s worth the time to set aside and learn about the food you put into your body.  Diet, like exercise, boils down to ‘you get out what you put in.’  Just because it CAN be done doesn’t mean it SHOULD be done…


Saturday: Up/Down, Side/Side, Forward, Backward…  Sunday Special: 3 minutes of jump rope!?!  Get some!

Is organic a scam?  Read around and make your own informed decision… there are several resources and discussion boards available, not to mention knowledgeable CFers and other friends.

Great reading on this topic includes The Omnivore’s Dilemma (M. Pollan), In Defense of Food (M. Pollan) and Food Inc.


Friday workout… dodging the raindrops