Sunday, February 28, 2016


No, this isn't a new running distance, but the first Crossfit Open workout for 2016 (Hence the 16 and .1) that was announced Thursday night and completed by thousands of athletes worldwide. These tests of fitness began in 2011 and run for 5 weeks.

This is the first year I am "competing" in the Open. At my affiliate gym, ProjectMOVE in Littleton, CO, 42 athletes took part and completed over 6.072 reps. I can say, "what an experience!" We completed 16.1 in heats starting at 4:30 and ending at 6:30. I was a part of the 6 o'clock group of 8 athletes.

Now, the workouts are designed in such a way that allows everyone coming from different fitness levels to compete. As with most Crossfit workouts, there's a Prescribed (Rx) and Scaled workout to accommodate those varying fitness levels.

The 16.1 Workout (Prescribed)
20-min. AMRAP (As Many Rounds As Possible)
  • 25-ft. overhead lunge
  • 8 burpees
  • 25-ft. overhead lunge
  • 8 chest-to-bar pull-ups
  • Men lunge 95 lb
  • Women lunge 65 lb
As much as I would have loved to press a 95 lb. barbell overhead for 20 mins and lunge 25 ft with it twice with 8 burpees and pull-ups in the middle and end, (which I did try one rep of that prescribed barbell weight) my shoulder stability just isn't there. Read about shoulder instability in a later post and how I've been working with a Right Shoulder imbalance for years.

So, I opted for the Scaled version of the workout:

  • 25-ft. front rack walking lunge
  • 8 burpees
  • 25-ft. front rack walking lunge
  • 8 jumping chin-over-bar pull-ups
  • Men lunge 45 lb
  • Women lunge 35 lb

My Stats:

  • 6 rounds
  • 156 "reps"
  • Avg HR: 126 bpm
  • 215 calories burned; 11 cals/min
  • 1283 steps
Two days later, my glutes and quads are still a little sore. So naturally, I went on a 4.35 mile walk/jog just to drive and get some blood moving through those areas and I do feel looser thankfully!

Needless to say, Crossfit is a challenging sport, no question about it. The workouts themselves are mini-feats of strength, endurance, and shear mental will power to keep going. If you haven't tried going to a "box" (the common name for a Crossfit gym) then I suggest giving it a shot just to experience the workouts which should always have a scaleable workout to try. Admittedly, the workouts can be intimidating, but a good box should have trainers/coaches knowledgable enough to break down a movement, progress it and regress it for your needs.

And of course, always consult with your physician to make sure the activities are appropriate for your health and fitness level.

Here's to all the athletes in this year's Open! May the fittest person win! (It won't be me!)

In Health,
Corpo Fitness

Friday, February 19, 2016

Squeeze your butt!

The glutes: Gluteus Maximus, Medius, and Minimus. Some of the most important muscles in our hip region or "pelvo-hip complex" as it is sometimes called. But, one of the most underutilized group of muscles. Why? How? It's our butt right? We sit on it everyday, it must be doing something...Well, it is, padding your tush from getting sore by sitting on your pelvis or hip bones.

I want you to try something. If you're sitting, stand up. Just right there, stand up (paying mind to your surroundings of course and if you're driving, well hopefully you're not reading this while driving!)

So, how'd that go? You stood up, so mission accomplished right? Well, now, sit back down. This time, squeeze your butt like you're trying to keep gas from coming out (Oh please, we ALL fart) and hold it for a couple seconds. Do that three times.

Now, stand up again and squeeze your butt as you rise. Easier? Should have been. That's because the major muscle, the Gluteus Maximus, is a major component in hip extension.

When you walk and your leg crosses the body and extends behind you=hip extension. When you are sitting and your thighs move from parallel to straight=hip extension. So, when you walk, when you stand, squeeze your butt! You will move with more strength and stability!

In health
-Corpo Fitness