February 5, 2019

3rd Annual Bless Back Chili Cookoff!
Do you like chili and beer? Join us at the 3rd Annual Bless Back Worldwide Chili Cookoff at
Lenny Boy Brewing Co. on February 9th! You can sign up to enter the chili contest or come
taste unlimited chili and cast your vote between 1:00 and 4:00 pm to crown the winner.
 
Does your chili have what it takes to win $200?
Chili categories include: Best Overall // Tongue Burner //Most Creative
 
You can also enjoy live music, raffle prizes, craft beer and family fun, all while
benefiting local non-profit, Bless Back Worldwide’s mission to serve those in need.

January 9, 2019

StretchLab

The folks from StretchLab will be at the gym this evening and tomorrow evening from 5-8:30pm.
StretchLab is a 1:1 stretch that gives the individual a really good feel for what an assisted stretch is like and how it can complement their training regimen.  They follow PNF stretching which is a proven form of static stretching to help increase range of motion and all the Flexologists bring their own certifications (yoga, physical therapy, dance, etc.), followed by a rigorous training program specific to StretchLab.
 
They will have 2 benches and will be offering 15 minute demo stretches to Ultimate members during that time.  
We will have a sign-up sheet on the whiteboard so please sign-up!  This a free service that we highly encourage everyone to take advantage of!

12 Days of WODs & Holiday Schedule

Dusted this off from the UCF archives:

The 12 Days of WODs

The Holiday season is wonderful, but it can also be pretty hectic and stressful. Between traveling, shopping, and having kids home on break, getting to the gym may not always be an option.

But you don’t have to throw in the towel and put off your fitness until the New Year. There is hope! We’ve got 12 days of workouts for you that are sure to keep you healthy and active through the season! I must stress though, the key ingredient to success with these workouts is INTENSITY. They’re short so hit them hard.

The beauty of these workouts is that minimal equipment is required – just some sneakers. Got a jump rope? Awesome. Pack it. This invaluable resource is the easiest piece of equipment to tote around.

No rope? No problem. Anytime you see double unders listed in a workout, swap them out for half the amount of tuck jumps. You’re welcome.

Day one, let’s start it off right. These two gems are by far my favorite travel WODs to date. Nothing gets my heart racing quite like the double-under/burpee couplet.

1

Try either:

  • 50 double unders
  • 25 burpees
  • 40 double unders
  • 20 burpees
  • 30 double unders
  • 15 burpees
  • 20 double unders
  • 10 burpees
  • 10 double unders
  • 5 burpees

or

  • 12 min AMRAP
  • 10 burpees
  • 25 double unders

The next 11 WODs feel to go in order or mix up as you see fit – just be careful of targeting the same muscle groups multiple days in a row!

2

Tabata 8 rounds of 20 sec on, 10 sec off of each exercise

  • air squat
  • push-up
  • tuck jumps
  • sit-up

3

5 rounds

  • 5 burpees
  • 10 jumping lunges (alternating legs)
  • 1 shuttle run (10 meters, 20 meters, 30 meters)

4

  • 200m run
  • rest 30 sec
  • 400m run
  • rest 1 min
  • 600m run
  • rest 2 min
  • 800m run
  • rest 3 min
  • 600m run
  • rest 2 min
  • 400m run
  • rest 1 min
  • 200m run

5

Deck of Cards WOD!

Assign a movement to each suit, and each time you flip a card, do the number of that movement as indicated – face cards and Aces = 10 reps
ex.

  • Spades – Sit-ups
  • Diamonds – Star Jumps
  • Clubs – Mountain Climbers
  • Hearts – Burpees (because you LOVE ‘em!)

6

50-40-30-20-10

  • Push-ups
  • Walking Lunges

7

5 rounds

  • 400m run
  • 20 burpees

8

400m walking lunge…spice it up and finish with a 200m burpee-broad jump…oh yes!

9

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit ups

10

Run 1 mile, every minute on the minute do 10 burpees

11

For Time

100 Push-ups

*every time you break, sprint 50 yards

12

100 burpees for time!

I’m sure you’re sitting here asking yourself, “why so many burpees?” Well equipment or not, no other exercise gives you more bang for your buck – you will build strength, speed and stamina over these 12 days – I promise!

Hope everyone enjoys a safe, healthy and wonderful holiday season!


Please note our holiday schedule of classes:

  • Monday, December 24: 8, 9:30 and 11am classes only
  • No classes on 25th – Merry Christmas!
  • Wednesday, December 26: 8, 9:30 and 11am classes only
  • Thursday, December 27: no 7:30pm class
  • Friday, December 28: no 7:30pm class
  • New Year’s Eve (Dec 31): no 7:30pm class
  • New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 19

Partner WOD:    IMG_1468
8 Rope Climbs
20/15 cal Assault Bike           (each, relay)
40 KBS      (2/1.5)
200m run             (each, relay)
6 Rope Climbs
20/15 cal Assault Bike
30 KBS
200m run
4 Rope Climbs
20/15 cal Assault
20 KBS
200m run

*split rope climbs and KBS as needed
*complete Assault Bike and Run relay style 

Conditioning WOD:

A) Rowing
1:40/:20r x 9

*this is a pre set workout on the concept 2 rowers, go to menu-select workout-custom list-v1:40/:20r…9
*1:40 sec of work followed by 20 sec of rest x 9 rounds, after the 5th round you get a 2 min break (just follow the on screen instructions)
*track meters each round

B) EMOM 6

Min 1: 20 Hollow Rocks
Min 2: 40 sec Abmat Sit-Ups
*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25th – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 18

Strength/Skill: IMG_1469
3 Super Sets

5 Strict BB Overhead Press @20X1
8-12 Ring Push-Ups
10 Ring Row @20X2

*rest 90 sec b/w sets
*scale push-ups as needed

WOD:

3 Rounds
15 T2B
60 Double Unders
+
2 Rounds
30 Wall Balls                (20/14)
7 Power Clean              (175/115) (60-70% 1RM)
+
20m DB OH Walking Lunge (45-50/30-35)

*10m Right Arm & 10m Left Arm

*

Interesting read from Vox.com:

CrossFit is amassing an army of doctors trying to disrupt health care

CEO Greg Glassman believes his program could end chronic disease — and he wants doctors to help him.

Patient after patient would stream into her clinic with diabetes, weight problems, and heart disease. Rockett followed the medical guidelines, recommending healthier diets and more exercise. But despite her best efforts — even texting and emailing motivational follow-ups — many failed to change at all, either because they didn’t want to or didn’t have the means.

In 2013, eager to try something new, Rockett decided to quit medicine and close up her practice. What she did next, she says, is the most meaningful contribution to health care she’s made to date. She opened a CrossFit gym.

CrossFit is a high-intensity interval training and resistance exercise routine known for instilling a cult-like devotion among followers and promoting the low-carb diet. By the time Rockett opened a gym, she was already a devotee. Now age 51, she can do 32 pullups and deadlift 240 pounds. She attributes her fitness and lowered cholesterol to the program. And she believes she can help people make more substantive changes in their lives through CrossFit than she ever could practicing medicine.

“It’s exciting that I can treat and cure medical problems in the gym,” she said. “Just in the last week alone, I’ve gotten three different texts from people saying, ‘I don’t think you understand how much this has changed my life.’” Though she had 2,000 regular patients at her clinic and now works with just 70 regulars at her gym, she’s convinced she’s having more impact on each individual. Plus, she said, “This is more fulfilling.”

That CrossFit could be a substitute for, or an extension of, health care in America may seem like a stretch. But this is precisely the vision of CrossFit’s charismatic, contrarian, and often combative founder and CEO, Greg Glassman. These days, Glassman is on a quest to disrupt health care and solve the growing crisis of chronic disease related to diet and inactivity. And he wants to do this one CrossFitting doctor at a time.

A couple of years ago, Glassman discovered that at least 20,000 US doctors regularly went to CrossFit gyms. He also learned that many of them felt like Rockett — disappointed by their inability to prevent chronic disease and help patients change their behavior.

“Medicine is supposed to be about helping you through the accidents — the misfortune of a genetic disease, the misfortune of a trauma, the misfortune of some pathogen,” Glassman said. “Nobody went to medical school to babysit someone through a life of self-inflicted misery because of two deadly habits: sedentarism and excessive consumption of refined carbohydrates.”

CrossFit, meanwhile, is a radical intervention, theelegant solution” to the chronic diseases of obesity and diabetes ailing so many people, he said.

read full article here…

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 17

Strength:  IMG_7526
Back Squat​​
1.1 @30X0 x 5 sets

*rest 15sec between singles with the bar on the rack (2 singles each set)
*rest ~ 2 min b/w sets
*build weight each set

WOD:
3 Rounds
Row 300/250
Clean Grip Deadlift x 10​​​(225/155) (no hook grip)
Double KB Front Rack Carry x 30m​​(24/16 kg) (1.5/1)

*rest 1 min b/w rounds
*scale deadlift weight as needed (should be able to do first set unbroken)

Conditioning WOD:
A) 6 x 400m run
*1:1 rest ratio
*goal is consistent times across all 6 runs (+/- 3 sec)
*scale number of runs to keep total time under 30 min

B) EMOM 9
Min 1: BB Good Morning (empty bar) x 15
Min 2: Ring Plank x 30 sec
Min 3: Slam Ball x 10 (30/20)

*

Momma’s Quote of the Week:  “Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.”—Jason Statham

*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only