You probably know how well-rounded your exercise regimen is at Corps Fitness, but sometimes fitness articles just point it out for you!  Case in point: this article from Spartan Racing, on the 8 Best Core Moves You’re Not Doing.  Oh really?  Let’s take a look:

Supermans - Check!  Which one?  Alternating, straight-up, double pulse?
Hollow body hold - Check.  We’ve been Hollow Rockin’ it for years
Hanging knee raise - Yuppers
Reverse crunch - Yep, several variations
Hollow body roll - They’re not called Sugar Cookies if you’re not in a sand pit? Note taken!
The Ape - AKA Monkey jumps; tom-A-to / to-mah-to…
Dead bug - Check!
One arm chest press - Admittedly the least creative movement name on the list, but at least we agree.  And… Check!

So keep rockin’ those cores, CFers, like you already do!  And, side note: Don’t complain we never do “abs!”.  Everything is abs: if it engages your core, it’s ABS!

Supermans: The first core exercise you’re “not doing”


From squat cleans to climbing trees, your core strength is fundamentally integrated into all activity.  So many powerful movements follow core-to-extremity movement patterns, with the core being the source of all strength, stability, and explosive movement.  Here is Outside Magazine’s take on how to build a do-anything core.  Anything look familiar?  They should!

32″ getting some use!!

5k partner row with lead / follow exercises to boot!  Getting it done.

New exciting options at CF!
6:30 PM Functional Fitness for Runners - starts 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!

Motivate a friend!

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.

Throwdown with XF Ephrata!  Friday, February 10th, any interested CFers wishing to participate in a CrossFit style throw down, we will be heading to CrossFit Ephrata to join their gang at 7:00PM. This is just a friendly CrossFit style workout done with CrossFitters from nearby. So that we can get a decent head count, please give [email protected] a shout to let her know if you’ll be able to attend.

Also, the All Out In Berks is changing over to a PURELY CrossFit competition this year.  CFers have visited other CrossFit “Boxes” in the past for similar events.  Spread the word to the CrossFit community and bring others in!

Other ongoing special events - reference last week’s updates!
Jay’s personal training
Kimchi and honey at CF



There are so many acronyms about fitness floating out there… let’s get to talking about a couple.

HIIT - high intensity interval training.  Hmmm… Intensity, intervals… sounds a lot like a Corps Fitness class, doesn’t it?  Think timed stations, Tabata, or even sets of reps with planned “rest” built in.  The key is to maintain the INTENSITY and then take advantage of the rest (but being ready to push that intensity every time… did I mention that yet?).  If you just go through the motions without pushing yourself to an uncomfortable intensity for the designated time, you’re not doing yourself any favors and won’t reap as many benefits.

LISS - low intensity steady state.  Think “active recovery” - taking a walk a few times a week, riding a bike, etc.  Keep your intensity at a 3-4 on a scale of 1 (low) to 10 (high).

CrossFit takes on a little of each, especially CF-style CrossFit where we’re active for an hour.  Depending on the workout, you might be sustaining intensity a little longer than HIIT but not as low as the 3-4 intensity level to qualify as pure LISS.

The key is to keep your body guessing, not allowing it time to adjust to one mode or the other.  Form follows functions, so challenge yourself and keep it interesting both for your mind and for your muscles!



And let it go… brave parents raise brave kids!  Check out this article from Outside Magazine for more, and do your best to quell the anxiety and be a great role model for our next generation!

“Sheltering our kids isn’t the solution. “You’re building their grit when you let them out in the world,” says Krissy Pozatek, author of Brave Parenting:A Buddhist-Inspired Guide to Raising Emotionally Resilient Children. ‘They’re growing in the world. If you keep them contained and safe, they’re more vulnerable because they don’t have the necessary skill development.’”
-K. Arnold



Click this link to read up on why your jeans really fit better when you’re eating low carb, and gain a few takeaways on whether it means you’re truly doing what’s best for your body.  Paul Nobles provides a well-rounded, knowledgeable perspective on the low-carb idea.

“Assuming you are working out and you take a balanced approach to fitness, you are doing some combination of calorie burn and muscle breakdown. The goal is to eat enough (and potentially even more) to build leaner, stronger tissue.”
-P. Nobles

If life is anything, it’s a constantly varying experiment.  Try something new and see what works for you.

Happy weekend, CFers!