Just watching this is incredibly painful, so please don’t be like this!!

Do you know how to safely bail out of a missed lift?  Is not knowing this preventing you from pushing yourself further?  Always use correct form, and bail if you are compromised or can’t quire complete a lift.  Here are a few tips on how and when to bail on a lift, and pointers on how to bail safely.

When to bail:
- If you lose core tightness
- If you are going to sacrifice proper form
- If you lose your balance
- If you are injured / feel pain

Set-up / “Prepare to fail” (just in case):
- Look around / inspect the surrounding area to ensure there are no obstacles or safety hazards in the event you miss a lift.  Think about the following:
- Is this safe? Am I at least comfortable with this load?
- What might the bar bounce off of?
- Might the bar roll / which direction?
- Are other athletes close by / in the “strike zone”?
- In which direction am I most likely to miss (snatch could be forward or backward, clean will be forward, squats depend on type - back / front / OH)
- What direction will I move if I miss (OPPOSITE the bar!)

And of course, this applies to more than lifting heavy stuff.  Bodyweight exercises require the same awareness of self and surroundings (see video).  Be safe!

Links for this post:
CrossFit South Bay


When you pry it from my cold, dead hands.  Ever have hands or feet that look like this?  You’re not alone!  Raynaud’s is different for each person experiencing it, but may result in loss of feeling / numbness, and then pain and tingling as blood flow returns to the affected area.  It is often more noticeable on cold or damp days like we’ve been having lately.  Here’s a little more information on Raynaud’s disease / Raynaud’s phenomenon:

“With Raynaud’s phenomenon, the body’s reaction to cold or stress is stronger than normal. It makes blood vessels narrow faster and tighter than normal. When this happens, it is called an “attack.”

During an attack, the fingers and toes can change colors. They may go from white to blue to red. They may also feel cold and numb from lack of blood flow. As the attack ends and blood flow returns, fingers or toes can throb and tingle. After the cold parts of the body warm up, normal blood flow returns in about 15 minutes.”

And finally, here’s a fun Buzzfeed pictographic article on Raynaud’s for your Monday entertainment.

He leads by example….the example of No Excuses.  For the remainder of April, try your hand at Chris Kaag’s Challenge.  Before or after 9:30AM, 5:30PM and weekend classes, you have the challenge to do Kaag’s workout….and in “his shoes”.  To see what the workout entails, check out this video link.

And, we have an incentive:  Beginning this Monday, April 11th from 6:00AM to 1:00PM, anyone who emails their sign up request time for the challenge to [email protected] will be entered into a drawing for discounts on either the Got the Nerve Triathlon or the RU ABLE Duathlon, and a discount voucher for the 2017 IM ABLE Bash.  Plus, ALL participants will receive a FREE IM ABLE tee shirt!

And when considering this challenge, remember:  You CAN, you are ABLE, and most of all, NO EXCUSES!


Here’s a good Mark’s Daily Apple post on reasons not to trust the latest nutritional study.

A few highlights:
Who paid for the study… “An earlier analysis of milk, soda, and fruit juice nutrition studies found that those sponsored by milk, soda, and juice companies were far more likely to report favorable results than independent studies.”

Correlation and causation…Guns and Butter! “Correlations provoke interesting hypotheses and tests of those hypotheses, but they’re very often spurious. Everything we eat is associated with cancer if we look hard enough. Does that actually tell us anything useful?”

Statistical significance vs practical significance… “‘The association between fat and type 2 diabetes is unlikely to be a coincidence.’ It says nothing about the size of the association. It doesn’t mean eating fat doubles your chance of getting type 2 diabetes. The clinical significance—the biological effect—is very likely trivial.”

And a reminder about a previous post about why we believe what we do.

Really it all comes down to using your own brain, thinking critically, forming your own beliefs, and practicing moderation.


PAGS Fundraiser at Texas Roadhouse
Texas Roadhouse is holding a fundraiser dinner from 5-10 PM next Thursday.  Stop in and support a great organization and our fallen hero!  You must bring along a copy of the flier below to be eligible for the fundraiser.

OCR Training is a GO!  If you registered, tonight’s the night it all begins!  If you’re still interested, stop by the front desk to join in.  It’s never too late!

We don’t give things away, but there’s always a way to earn it!  Check out the CF Loyalty Program and Incentives we announced last week.  Earn points while proudly wearing your CF gear while “oot and aboot” and killin’ it in competitions or races you enter this year.  You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!

Stay tuned to the blog and social media for a special upcoming challenge this month!  Something you might not be expecting…

A great way to get in some zero-impact mileage, especially on rainy spring days!
Spin 9:30 AM 3/26 – NO CLASS
Regular spin / krank schedule:
– Tuesdays 10:30 AM with Aimee
– Wednesdays 6:30 PM with Lisa
– Thursdays 6:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates / see above)

Next Intro to Corps Fitness class will be Saturday 3/26 at 9:45 AM with Chris
Intro to CrossFit classes are suspended until further notice



Friday 5:30 – Emily
Sunday 8:30 AM – Emily
Sunday 9:30 AM – Owen (open time and CrossFit skills)

3 Lanes of Pain at Teleflex today!

Growing Up Corps Fitness….

Lots of great examples of teens coming in to get a workout on with Moms and Pops. A win/win for everybody; great workout preparing teens for sports conditioning, all with the philosophies that are the foundation of Corps: Respect, Accountability, Teamwork. Plus, a little “bonding” time with your teen!

13-16 year olds are welcome to join in the CF family fun with an adult. And, if your child is not of an age yet to join the regular classes, stay tuned for announcements regarding summer kid’s classes and more overall kid’s programming!

CF is one of the few places parents and their kids can work out together!  What a unique experience, instilling and reinforcing shared values and goals across generations!

Additional Shout-Outs:
The Kuhns!  Rachel and Mike Kuhn and their kids (Brady is no longer “four and ‘firsty!”)
The Leibowitz family! Lauren, Jen and Scott
The Schippers family!  Noah has been spotted working out with dad Eric, particularly during T1D Day of Hero Week!


What’s the key to happiness?  Several CFers seem to have it figured out - just look around at the smiles on the faces around you!

Here are a few research-based ways to increase your happiness, from the NY Times:
- Make friends and family a priority… especially on the weekends
- Be grateful, express your gratitude
- Be healthy
- Think creatively
- Don’t force it or obsess over it
And if all else fails:
- Fake it till you make it

Of course, it doesn’t hurt if your favorite basketball team wins a national championship, either!  Congratulations, Villanova!!

The 2016 NCAA Champion Villanova Wildcats! image credit: NBC Philadelphia

*cover image credit: aliveagainpositiveliving.com

RESTART® 5 Week Detox 
Beginnig this Wednesday, April 6th
in the Water Room of Bldg 7 Yoga
Real Food. Real Learning. Real Support.
Part nutritional education, Part sugar detox, part support group - an empowering combination!
Last series before Summer!
The 5-week RESTART® Program is a simple, powerful way to give your body a vacation from having to process toxins like sugar. With a 3-week sugar detox built right in, the program focuses on how to use REAL FOOD to boost your energy and cut sugar and carb cravings. Discover how good you can feel!
  • 5 Weekly Meetings Once a Week
  • 60-90 minutes per meeting
  • 4-10 people per group
  • Meetings held at BLDG. 7 Yoga | Earth Room
BENEFITS you can expect from the Program:
  • Weight Loss
  • Increased Energy
  • Better and more restful sleep
  • Boosted immune system
  • Mental clarity and improved mood
  • Decreased anxiety
  • Reduced PMS/Menopause symptoms


  • Week 1:How to prepare for your REAL FOOD sugar detox
  • Week 2:Your digestive check-in
  • Week 3:What sugar really does in your body
  • Week 4:The truth about FATS
  • Week 5:How to move forward and celebrate your success!
 Learn more about Freya at www.bio-logicnutrition.com
$120 after April 1st
Additionally, Bldg 7 will be holding a FREE Stark Juice tasting this Saturday:
FREE Stark Juice Tasting
Saturday April 9th
Stark Juice is raw cold pressed juice sourced from locally grown fruits and vegetables operating out of an old feed mill in Kempton, Pennsylvania. All juices are cold pressed and hand crafted in our certified, commercial kitchen to get the maximum nutritional benefit. Cold pressing preserves the plant’s live enzymes that would otherwise be destroyed by the heat created in other types of processing. We do not use any pasteurization or heat of any kind so all nutrients are left untouched.  Picking the vegetables the day before pressing also ensures optimal vitamin and enzyme content along with incredible flavor and taste.  Although our fruits and vegetable are not certified organic, they are carefully sourced from homegrown, local farms.
Want these products available for purchase all the time? Let us know!
Learn more about Stark Juice at www.starkjuice.com
Stay in the know for Bldg 7 Events and Workshops at this link: http://bldg7yoga.com/classes-2/workshopsseries/

Age for me is not an excuse not to be able to perform difficult moves or move heavy objects. I love going to CF and being a part of an extended family.

I love CF! A friend told me to check out Corps Fitness 6 years ago. I came in to just ask questions, but Chris was there, told me I was ready and join in the class, and the rest is history. Chris is such a great motivator, love him lots, and the instructors are all awesome. Everybody that works out at Corps Fitness is so helpful and supportive. In the time since I started there, I have managed to accomplish big hurdles every year. Even though I don’t love running, I started by doing a few 5Ks. Then I moved on to 10Ks, ran a half marathon in 2014, and in 2015 I also competed in a duathlon using the hand cycle for the bike portion. This year, I competed in All Out in Berks as one of the oldest competitors. I can do pull-ups, rope climbs and many other tough exercises, but I still see room for improvements and more accomplishments….I would love to do a muscle up, and would like to get better at double unders. I do have an injury that holds me back sometimes. I may perform my exercises slower for some things, but I do that so I do not compromise my form. Age for me is not an excuse not to be able to perform difficult moves or move heavy objects. I love going to CF and being a part of an extended family.