April-2012

CF Blog 4/2

Strength:

Press 1RM

WOD:

3 Rounds

800m Run

15 KB Swings (2/1.5)

50 Double Unders

15 Wall Balls (20/14)

“Ultimate Crossfit runs the Cooper River Bridge”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Walking your talk is a great way to motivate yourself. No one likes to live a lie. Be honest with yourself, and you will find the motivation to do what you advise others to do.”—Vince Poscente

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 2 benefiting our Wounded Warriors and your chest!

 

 

 

 

Ultimate Crossfit has procured 20 tickets to see the Charlotte Checkers on April 7th at Noon. Our tickets are in Section 105 and are $25 per ticket. Please pay or email Mike if you’d like to join us.


CF WOD 4/2

Strength:

Press 1RM

WOD:

3 Rounds

800m Run

15 KB Swings (2/1.5)

50 Double Unders

15 Wall Balls (20/14)


Welcome and Welcome back! Glad to see some new faces and love to see the familiar ones. Good job baselining today, gang. How’d it feel and how did you do? Did you notice any improvements from our last Baseline Test? Post any thoughts to the comments section.

See you guys back dark ‘n early tomorrow.

**The Push Up Challenge is underway** If you want in, there’s still time. Just need $25 and your t-shirt size. ***REMINDER about what constitutes a full push up… Push-ups must be chest to deck at the bottom and full extension with arms locked out at the top. This means that your chest actually, physically touches the ground. You may do Push-ups from your knees if you do not have full range of motion Push Ups.***

Monday’s Workout: Baseline Test – 800m run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees; Plank for time; 5 min. AMRAP of 5 Dips, 10 Sit Ups, 15 Lunges.


BC 4/2

Monday’s Workout: Baseline Test – 800m run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees; Plank for time; 5 min. AMRAP of 5 Dips, 10 Sit Ups, 15 Lunges.


CF Blog 4/3

Strength:

Back Squat 5-3-3-1

WOD:

AMRAP 20

300m Row

20 Slam Balls (30/20)

5 Wall Walks

1 Rope Climbs

“Scott”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 3

 

MOUNTAIN BIKE ON WEDNESDAYS AT 1230PM

 

 

 

 

 

 

 

One of our members Ann Groninger has organized 1230pm Mountain Bike Ride on Wednesdays. 12:30pm 

It is the Bikelaw Midweek Lunchtime Ride: Roll through Charlotte by road and trail to Renaissance Park, one full lap of all singletrack, and back. Mountain bike preferred but doable for experienced cross cyclists. We will ride for approx. 1.5 hours. Mileage will vary.

You can find more information on the middle of the page of the link below.

http://weeklyrides.com/index.php?option=com_content&view=category&layout=blog&id=28&Itemid=25

 


CF WOD 4/3

Strength:

Back Squat 5-3-3-1

WOD:

AMRAP 20

300m Row

20 Slam Balls (30/20)

5 Wall Walks

1 Rope Climbs


We do a lot of work in the mornings. New folks and Veterans alike are bound to feel a little tweak, a little tightness, inflammation or over-exertion at some point or another. It’s the nature of being active. You are going to feel sore and you may even find it hard to move some muscles, especially if you have never worked out before. But there is a difference between being sore and being injured.

Soreness:
Sore? More sore 2 days after a workout than immediately after? That’s typical. It’s called Delayed Onset Muscle Soreness or “D.O.M.S.”. From the following article:

When you find yourself sore after a tough workout, try these methods to deal with your discomfort. Although not all are backed up with research, many athletes report success with some of the following methods.

  • Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down.
  • Rest and Recover. If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment.
  • Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
  • Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
  • Use R.I.C.E., the standard method of treating acute injuries, if your soreness is particularly painful.
  • Perform Gentle Stretching. Although research doesn’t find stretching alone reduces muscle pain of soreness, many people find it simply feels good.
  • Try a Nonsteroidal Anti-inflammatory. Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won’t actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended.
  • Try Yoga. There is growing support that performing Yoga may reduce DOMS.
  • Listen to Your Body. Avoid any vigorous activity or exercise that increases pain.
  • Allow the soreness to subside thoroughly before performing any vigorous exercise.
  • Warm Up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).

Injuries:
The most common forms of injuries in bootcamp are pulled or inflamed muscles, shin splints and sore knees or ankles. If you’ve had surgery in one of those areas, you are more likely to experience injury.

The last thing we want is to cause an injury or exacerbate an existing one. If you have an injury, let an instructor know as soon as you can. We will either find an alternate exercise for you. Or, if the injury is severe enough, you will want to take a day or two of rest. Just let us know. The last thing you want to do is push through it and possibly make it worse.

One defense against injury is stretching. If you didn’t have a lot of time to stretch at bootcamp, stretch more at home in the shower while your muscles are warm and loose. The best treatment for an injury is the above action plan known as RICE or Rest—Ice—Compression—Elevation. Here are the steps:

  •  Rest the affected area
  •  Apply ice to the affected area every 15 to 20 minutes every two hours for the first 24 hours. Use a towel to apply the ice or use a bag of frozen vegetables as a substitute.
  • Compress the affected area to minimize swelling. Do this by applying an ACE bandage or other loose wrapping around the area. Don’t cut off blood flow.
  • Elevate the area if possible by lifting it above heart level.

*Anyone else see the tents by the stage this morning?
**Push Up Challenge Day 3.
***Tomorrow, we talk sugar.

4/3 Workout:
WoD: 2 minutes Jump Rope followed immediately by 10 min AMRAP of 15 Squats, 15 Mountain Climbers, 15 Wall Jumps followed immediately by 200 Jump Rope Singles. Finisher: 10 Hill Sprints.


4/3 BC

4/3 Workout:
WoD: 2 minutes Jump Rope followed immediately by 10 min AMRAP of 15 Squats, 15 Mountain Climbers, 15 Wall Jumps followed immediately by 200 Jump Rope Singles. Finisher: 10 Hill Sprints.


CF Blog 4/4

Skill:

Turkish Get-up

WOD:

“Cement Mixer”

7 three minute rounds of:

400m Run

12 Toes 2 Bar

*In this workout you will run 400m as fast as possible and then immediately complete 12 toes 2 bar. Record your time and rest until the 3 minute mark, when you will begin your next run. Record times for each of the 7 intervals. If you do not finish a round in 3 minutes take the next round off and go after that.

“Double trouble”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 4: Do 4 push-ups today 🙂

 

 

 

 

IT’S HOT OUTSIDE AND IT’S TIME TO START THINKING ABOUT HYDRATION:

In case you haven’t noticed, it has been unusually hot already this year and it’s only the first week of April. The last thing we want to do is overheat when we train in this kind of weather. We need to start thinking about hydrating and staying cool as we move into these spring and summer months. Since we don’t have AC in the gym, what we need to do is start acclimating.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). We are, however, going to need to draw the line at undies. Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

Thanks,

Hirst

 

LADIES AND GENTS: DUE TO THE EASTER HOLIDAY THE GROUP OUTING TO THE CHARLOTTE CHECKERS GAMES HAS BEEN CANCELLED


CF WOD 4/4

Skill:

Turkish Get-up

WOD:

“Cement Mixer”

7 three minute rounds of:

400m Run

12 Toes 2 Bar

*In this workout you will run 400m as fast as possible and then immediately complete 12 toes 2 bar. Record your time and rest until the 3 minute mark, when you will begin your next run. Record times for each of the 7 intervals. If you do not finish a round in 3 minutes take the next round off and go after that.


Comparison too harsh?

Obesity. Type II Diabetes. Hypertension. And Heart Disease. More and more research is showing that sugar is at the root of many of our health issues. I mean, it was even on 60 Minutes! With Dr. Sanjay Gupta, no less! Kidding and exclamation points aside, it’s high time we stop nodding our heads when hear and read or watch these stories… and start changing some patterns in our lifestyles. Sugar is a toxin.

Make some time today to watch these videos.

Here’s a link to the story and transcript.

Or you can watch the segment here (15 min, including some quick commercials)

But WAIT! That’s not all. The 60 Minutes Overtime continues the discussion and even gets intohow sugar affects our kids. Watch that here.

4/4 Workout:
Seven 3-minute rounds of: 400m Run + 10 Hand Release Push Ups.


4/4 Workout:
Seven 3-minute rounds of: 400m Run + 10 Hand Release Push Ups.


Endurance 4/4

Endurance 4/4 WoD: Partner sprints surprise!

There should be no issue with sharing the track since school is out for spring break.  BUT if there is, we’ll be at the smaller track at Woodlawn/Barclay Downs.

There will be no group run on Saturday 4/8. 

Happy Easter!


CF Blog 4/5

Strength:

Deadlift 3-3-3

WOD:

“Continuous Box Jumps and Push-ups”

1 Box Jump (24/20) and 1 Push-up the first minute. 2 Box Jumps and 2 Push-ups the second minute. 3 Box Jumps and 3 Push-ups the third minute and so on. Continue until you cannot get the allotted Box jumps and Push-ups completed in the minute.

“The White Mamba”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 5

 

 

 


CF WOD 4/5

Strength:

Deadlift 3-3-3

WOD:

“Continuous Box Jumps and Push-ups”

1 Box Jump (24/20) and 1 Push-up the first minute. 2 Box Jumps and 2 Push-ups the second minute. 3 Box Jumps and 3 Push-ups the third minute and so on. Continue until you cannot get the allotted Box jumps and Push-ups completed in the minute.


Thursday’s off and running, dig through this pile for some Random Notes.

Awkward. Revolution. Sleep. Cardiac. Snapguide. PaleoBunny. 99. Baseball/Music. E[nstitute]. …and How Do I Convince Someone to Try Paleo?

4/5 Workout:
WoD: Seven 3 minute Rounds of 2 Hill Sprints, 15 Extreme Jacks, 10 Fire Hydrants (ea. leg), 5 Yard Sales. Finisher: Tabata Wall Sit/Squat.


4/5 BC

4/5 Workout:
WoD: Seven 3 minute Rounds of 2 Hill Sprints, 15 Extreme Jacks, 10 Fire Hydrants (ea. leg), 5 Yard Sales. Finisher: Tabata Wall Sit/Squat.


CF Blog 4/6

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

“Alex”

 

 

 

 

 

 

 

 

 

 

MOGA is having a soft opening on Monday, April 9th.

 

 

 

From Beth and Breeze,

We are so excited to share our new journey with you! Please join us in class starting April 9th for our soft opening for friends and family.

During the month of April, we will be offering our new student specialto everyone!  Yes, that’s right – 5 classes for $15.00!!

So what is Moga?  Moga was created for YOU – the Crossfit Athlete, Triathlete, the Investment Banker, or stay at home parent.  It’s a blend of deep stretch/restorative yoga, Thai Yoga Massage, and mobility exercises that will increase your overall well-being, performance, and everyday movement.
Visit MogaCharlotte.com to find out more information and to sign up for classes online – spaces are LIMITED so sign up before the spots are gone!
We will start selling memberships and packages on April 9th at the studio.

Location:
2108 South Blvd. – #202
Charlotte, NC 28203
PUSH-UP CHALLENGE DAY 6


CF WOD 4/6

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups


“I went to Mexico once and rented a car and abused it, playing ‘Gas-o, Brake-o.’ To play Gas-o, Brake-o I keep the gas pedal pegged to the floor and accelerate and decelerate with the brake. WHAM! I’m redlining. WHAAAAAH! until the car is about to blow up. So I swing into my hotel and park the car and a guy comes running up to me and says, ‘Señor!,’ pointing at the rear tire because it’s erupted into flames.”

Continue reading…

Have a great weekend.

4/6 Workout:
Skill: Pull Up, Speed: Prowler x 5, WoD: Continuous Box Jump + Push Up Ladder.


BC 4/6

4/6 Workout:
Skill: Pull Up, Speed: Prowler x 5, WoD: Continuous Box Jump + Push Up Ladder.


CF Blog 4/7

Strength:

Tire Flips 3-3-3-3

WOD:

50 Double Unders

50 Walking Lunges

25 Push-ups

25 KB Swings (1.5/1)

40 Double Unders

40 Walking Lunges

20 Push-ups

20 KB Swings (1.5/1)

30 Double Unders

30 Walking Lunges

15 Push-ups

15 KB Swings (1.5/1)

20 Double Unders

20 Walking Lunges

10 Push-ups

10 KB Swings (1.5/1)

10 Double Unders

10 Walking Lunges

5 Push-ups

5 KB Swings (1.5/1)

 

“Eric showing how not to land on top of a box”

 

 

 

 

 

 

 

 

 

 

Push-up Challenge Day 7

 

 

 

Don’t forget about MOGA’s soft opening on Monday, April 9th:

 

 

 

From Beth and Breeze,

We are so excited to share our new journey with you! Please join us in class starting April 9th for our soft opening for friends and family.

During the month of April, we will be offering our new student specialto everyone!  Yes, that’s right – 5 classes for $15.00!!

So what is Moga?  Moga was created for YOU – the Crossfit Athlete, Triathlete, the Investment Banker, or stay at home parent.  It’s a blend of deep stretch/restorative yoga, Thai Yoga Massage, and mobility exercises that will increase your overall well-being, performance, and everyday movement.
Visit MogaCharlotte.com to find out more information and to sign up for classes online – spaces are LIMITED so sign up before the spots are gone!
We will start selling memberships and packages on April 9th at the studio.

Location:
2108 South Blvd. – #202
Charlotte, NC 28203

CF WOD 4/7

Strength:

Tire Flips 3-3-3-3

WOD:

50 Double Unders

50 Walking Lunges

25 Push-ups

25 KB Swings (1.5/1)

40 Double Unders

40 Walking Lunges

20 Push-ups

20 KB Swings (1.5/1)

30 Double Unders

30 Walking Lunges

15 Push-ups

15 KB Swings (1.5/1)

20 Double Unders

20 Walking Lunges

10 Push-ups

10 KB Swings (1.5/1)

10 Double Unders

10 Walking Lunges

5 Push-ups

5 KB Swings (1.5/1)


CF Blog 4/8

WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x body weight)

Bench Press (body weight)

Squat Clean (.75x body weight)

 

**No Yoga class today, otherwise we are on a regular schedule**

 

 

“Brandon”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 8

 

 

MOGA is having a soft opening tomorrow night: Monday, April 9th.

 

 

 

From Beth and Breeze,

We are so excited to share our new journey with you! Please join us in class starting April 9th for our soft opening for friends and family.

During the month of April, we will be offering our new student specialto everyone!  Yes, that’s right – 5 classes for $15.00!!

So what is Moga?  Moga was created for YOU – the Crossfit Athlete, Triathlete, the Investment Banker, or stay at home parent.  It’s a blend of deep stretch/restorative yoga, Thai Yoga Massage, and mobility exercises that will increase your overall well-being, performance, and everyday movement.
Visit MogaCharlotte.com to find out more information and to sign up for classes online – spaces are LIMITED so sign up before the spots are gone!
We will start selling memberships and packages on April 9th at the studio.

Location:
2108 South Blvd. – #202
Charlotte, NC 28203

CF WOD 4/8

WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x body weight)

Bench Press (body weight)

Squat Clean (.75x body weight)


CF Blog 4/9

Strength:

Snatch on-the-minute for 10 minutes

WOD:

4 Rounds

400m Run

3 Muscle-ups

6 HSPU

9 Burpees

“And they’re off”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”—Zig Ziglar

 

 

 

 

 

PUSH-UP CHALLENGE DAY 9

 

 

 

 

YOUR 2012 ULTIMATE CROSSFIT REGIONALS TEAM:

Taylor Seeloff

Ben Hunley

Brian Walsh

Jayme Bowles (team Captain)

Liz Naum

Kim Norton

These athletes will be competing for a spot in the 2012 Crossfit Games at the Mid-Atlantic Regionals on May 4- 6 at the Prince George’s Athletic and Learning Complex in Landover, MD. Please congratulate these men and women when you see them. They busted their butts during the Open to earn a spot on our team. Congratulations guys! We have a great team this year and I think we can do really well at the competition. Keep training hard and we look forward to cheering you on during the Regionals and beyond!!! It’s Beastmode time!

Come cheer your teammates on this year at the 2012 Mid-Atlantic Regionals.  Not only is it a great competition to watch but to have a little bit of home with you on the road will be a big boost for our athletes. They would love to have some of you with them in the crowd cheering them on while they throw down.

To purchase tickets to the 2012 Mid-Atlantic Regionals click here: https://events.cuetoems.com/cfregion_midatlantic/OnlineTicketSales.aspx

 

 

 

 

 

 


CF WOD 4/9

Strength:

Snatch on-the-minute for 10 minutes

WOD:

4 Rounds

400m Run

3 Muscle-ups

6 HSPU

9 Burpees


“You should wake up stoked, not broken.”

Back pain (ahem!)? Check your sleep. Specifically the “how” part.

Watch this video. Think about what you need to do to sleep better.

4/9 Workout:
Gettin’ all up in the Ab Wheel.

 


BC 4/9

4/9 Workout:
Gettin’ all up in the Ab Wheel.


CF Blog 4/10

WOD:

“Fight Gone Bad”

3 Rounds

1 min Wall Balls (20/14)

1 min Sumo Deadlift High-pull (75/55)

1 min Box Jumps (20″)

1 min Push Press (75/55)

1 min Row (Calories)

1 min Rest

“Elyse”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 10


CF WOD 4/10

WOD:

“Fight Gone Bad”

3 Rounds

1 min Wall Balls (20/14)

1 min Sumo Deadlift High-pull (75/55)

1 min Box Jumps (20″)

1 min Push Press (75/55)

1 min Row (Calories)

1 min Rest


“Ciabatta?” No, Amorette. Tabata…

What the heck is “Tabata”? It’s an interval training method by Dr. Izumi Tabata (former Japanese Olympic speed-skating coach and exercise researcher), developed to increase anaerobic (vs. aerobic) capacity and push an athlete’s VO2 max. It consits of 20 seconds of movements, followed by 10 seconds of rest for 8 intervals over 4 minutes. Lots of info on Tabata’s Protocol here, here and here.

Tabata your job?

4/10 Workout:
WoD: Tabata Push Ups, Sit Ups, Dips and Squats. 1 min rest between movements. SPEED: Hill Sprints every 30 sec for 3 minutes.


BC 4/10

4/10 Workout:
WoD: Tabata Push Ups, Sit Ups, Dips and Squats. 1 min rest between movements. SPEED: Hill Sprints every 30 sec for 3 minutes.


CF Blog 4/11

Strength:

Hang Power Clean 3-3-3-3

WOD:

50-40-30-20-10

Ball Slams (30/20)

Abmat Sit-ups

Cash Out:

Max Effort Wall Sit

“Chris is a pretty good guy for a Michigan Wolverine fan :)”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 11

 

 

 

 

 

NO SHORTCUT by Lisbeth Darsh @ crossfitlisbeth.com

Work harder. Work smarter. Love more.

That’s not the answer we’re looking for (any of us) but it’s the path to almost everything we want–in the gym, in our jobs, in our lives.

We like to think — we hope — there is an easier answer, a better path, a shortcut through what looks to be some dark and nasty woods. There isn’t.

Stop searching for the shortcut and start moving. The sunlight is on the other side of that forest.

Work harder. Work smarter. Love more.


CF WOD 4/11

Strength:

Hang Power Clean 3-3-3-3

WOD:

50-40-30-20-10

Ball Slams (30/20)

Abmat Sit-ups

Cash Out:

Max Effort Wall Sit


And I raaaan....

Running. We can all be better at it. Whether sprinting, running longer distances or just warming up… like everything we do there is a skill and technique. Since I feel fairly certain we’ll run again, below are some tips from my endurance-guru friend Dee to keep in mind as you practice your running. Skills take practice…

Some things to keep in mind:
1. Gravity is your friend – A slight lean forward with ankles hinged can help propel you forward naturally. (Peep the pic Alexis posted on our FB page)
2. Pick your feet up behind you (as you lean forward) instead of reaching them far out in front.
3. Avoid heel striking – try to stay toward the balls of your feet, but not quite on your toes.
4. Run with your shoulders un-tensed and fists un-clenched.
5. Avoid side-to-side swinging of your arms and try to let them move naturally forward and back.
6. Breathing is important. Don’t forget to do so. In the nose, out the mouth.

Some of this stuff may seem rudimentary, but simple reminders can help us run more efficiently. Obviously, any adjustments will affect your running in both time and muscle fatigue/soreness. Keep Deetheses tips in mind as you continue your running development. Keep practicing… we’ll get some more running in soon. I promise.

4/11 Workout:
SPEED: 10 x 200m Sprints + 10 Lunges. Rest is 60 seconds. Finish with some core work.

Push Ups: 11


BC 4/11

4/11 Workout:
SPEED: 10 x 200m Sprints + 10 Lunges. Rest is 60 seconds. Finish with some core work.


Endurance 4/11

WoD: 2 minutes on, 1 minute rest AMDAP 30 minutes

Congrats to Marcus on his first 10k race!  Awesome performance on a trail too!!

6:30 AG Middle School Track – If the track is being used, the group will go down to the smaller track at corner of Woodlawn/Barclay Downs.  This should not be an issue moving forward, but just in case…

 


CF Blog 4/12

Skill:

Pull-ups (dead hang, kipping, butterfly)

WOD:

4 Rounds

5 Dead Hang Pull-ups

5 Shoulder to Overhead (135/95)

15 Bar Facing Burpees

Cash Out:

2k Row

“The killa and the scala… My shirt would say wodskippa.”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 12

 

 

 

 

 

**IF YOU TAKE A KETTLEBELL OUTSIDE TO TIE A DOG UP BRING IT BACK IN WHEN YOU ARE DONE. THIS IS EXPENSIVE EQUIPMENT THAT CAN RUST OR BE STOLEN. PLEASE TAKE THAT INTO CONSIDERATION**


CF WOD 4/12

Skill:

Pull-ups (dead hang, kipping, butterfly)

WOD:

4 Rounds

5 Dead Hang Pull-ups

5 Shoulder to Overhead (135/95)

15 Bar Facing Burpees

Cash Out:

2k Row

 


BC 4/12

4/12 Workout:
WoD: AMRAP20 of 400m Run + 25 Squats. CASH OUT: Centipede.


Thursday’s Random Notes:

MasterStorytelling. FaceStagram. OddsBeatingEntrepeneurs. ObamaMustaineRiffs. SpringpadGoesSocial. NFLViolenceSimmons. HillaryTexts. MobileUsage. FoxNewsMole. BeatProcrastination. DefinitiveFoodPrepGuide. BeerSmarts. Axl-lessGnRHoF. PriceFixers. FaceBookUncool. SpotifyRoyalties. BirchBox4Men. WorldHappiness. WorldChanger.

4/12 Workout:
WoD: AMRAP20 of 400m Run + 25 Squats. CASH OUT: Centipede.

Push Ups: 12


CF Blog 4/13

Strength WOD:

Back Squat 3-3-3-3

Bench Press 5-5-5-5

Cash Out:

Partner Abs

25 (each) Med Ball Throw Sit-ups

25 (each) Seated back-to-back Med Ball Twist Pass

25 (each) Leg Throws

“J-Bird”

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 13


CF WOD 4/13

Strength WOD:

Back Squat 3-3-3-3

Bench Press 5-5-5-5

Cash Out:

Partner Abs

25 (each) Med Ball Throw Sit-ups

25 (each) Seated back-to-back Med Ball Twist Pass

25 (each) Leg Throws


Thanks for the great workout today, Boone.

Do you ever watch people run? Well, I do. And if you do watch, you’ll notice some differences in technique, style, flavor… whatever you wanna call it. People run differently. And for different reasons. Let’s explore a couple points about musculature and strength and how such things affect running.Got anything to add from your own experience? By all means… share.

Runners Need Strong Glutes

The Heel Whip

The Deep Hip Flexor / Iliopsoas

The 10 Best Mobility Exercises for Runners

4/13 Workout:
“The Boone” 4 x 4-minute AMRAPs with 1 minute rest between. Partner One does 50m farmer’s walk while the other does movement: 1.  Situps 2.  Plank 3.  K2E 4.  2-Broken-Legged-Table Pose. Finish with 13 Burpees.


4/13 BC

4/13 Workout:
“The Boone” 4 x 4-minute AMRAPs with 1 minute rest between. Partner One does 50m farmer’s walk while the other does movement: 1.  Situps 2.  Plank 3.  K2E 4.  2-Broken-Legged-Table Pose. Finish with 13 Burpees.


CF Blog 4/14

WOD:

800m Run

100 Double Unders

10 Muscle-ups

25 Burpees

25 KB Swings (1.5/1)

25 Box Jumps (24/20)

10 Squat Cleans (155/105)

100 Double Unders

800m Run

“Boys love Bacon”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 14


CF WOD 4/14

WOD:

800m Run

100 Double Unders

10 Muscle-ups

25 Burpees

25 KB Swings (1.5/1)

25 Box Jumps (24/20)

10 Squat Cleans (155/105)

100 Double Unders

800m Run


CF Blog 4/15

Strength/Speed:

Prowler Push 2-2-2-2-2

WOD:

AMRAP 15

250m Row

15 Overhead Walking Lunges (45/25)

10 Back Extensions

1 Rope Climb

10 Med Ball Throws (20/14)

15 Abmat Sit-ups

“T”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 15

 


CF WOD 4/15

Strength/Speed:

Prowler Push 2-2-2-2-2

WOD:

AMRAP 15

250m Row

15 Overhead Walking Lunges (45/25)

10 Back Extensions

1 Rope Climb

10 Med Ball Throws (20/14)

15 Abmat Sit-ups


CF Blog 4/16

“Congratulations to EC who qualified for the Pan Am Masters and to Mie for PRing both her Snatch and Clean & Jerk this weekend!!!

Strength:

OHS 5-3-3-3-1

WOD:

“Freddy Krueger”

21-15-9

KB Swings (2/1.5)

Burpees

Cash Out: (not for time)

Toes 2 Bar 10-10-10

“Post your Shalbert family captions in the comments below”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Some people are motivated by visualizing themselves reaching their dream. Some people are motivated by the nightmare of not reaching it. Do both.”–Robert G. Allen  

 

 

 

 

PUSH-UP CHALLENGE DAY 16


CF WOD 4/16

Strength:

OHS 5-3-3-3-1

WOD:

“Freddy Krueger”

21-15-9

KB Swings (2/1.5)

Burpees

Cash Out: (not for time)

Toes 2 Bar 10-10-10


Great work today, everyone. A heckuva start to the week! Keep comin’ back… there’s lots more goodness where that came from. It’s gonna be a great one this week.

Don’t forget your push ups, challenge folks… 16 today.

Oh, and Happy Yesterday!

4/16 Workout:
WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints. WoD2: 2 Rounds of 15 Wall Jumps, Stair Run, 15 Dips. Also, some Ab throwdowns mixed in…


4/16 BC

4/16 Workout:
WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints. WoD2: 2 Rounds of 15 Wall Jumps, Stair Run, 15 Dips. Also, some Ab throwdowns mixed in…


CF Blog 4/17

Strength:

Weighted Pull-ups 5-5-3-3-1

WOD:

3 Rounds

400m Run

25 Double Unders

10 Ring Dips

25 Abmat Sit-ups

“Lizard and the Silver Fox”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 17

 

 

 

 

 

 

HOPE FOR SOMEONE TO CHASE by Lisbeth Darsh @ http://crossfitlisbeth.com/

“Oh good, she’s here.”

How many times have you seen someone enter the class and you’re happy? Not because you know them or you like them (duh) but because you know they’re slower or weaker than you? Because you know you can beat them? Because you know you probably won’t be last in this WOD?

Admit it. You’ve done it. Almost everyone has. (Maybe not saints. Or Rich Froning. I’m pretty much going to bet though that Fitness Lonnie has some kind of victory dance for this moment.)

“Whew. I won’t be last today.”

It’s human nature. Our ego. The need to protect our fragile little psyche.

And it’s kind of wrong. Self-limiting, at best. Mostly, just kind of sad, when you think about it.

Because what would make us better would be a class of people better than us. A bunch of folks we’re chasing. A bunch of folks we’re pretty damn scared will catch us and pass us by. That would make us run faster, lift more, do more, be more.

Not playing big in the kiddie pool. Because you’re a big tough shark if you’re the only fin in the water.

Life’s a little different when you see fins above the surface everywhere.

Don’t just be happy for the competition that you can beat. Be thrilled that someone is going to challenge you today, make you work harder, make you earn every tiny victory. Or maybe defeat you and create the smoldering embers that will keep your fire burning —  a fire that may one day erupt into some greater victory than you ever dreamed of in this small battle today.

Be grateful for your competition, for used properly, they really are the key to your success. And that’s really why you’re here in this CrossFit class anyhow, and not just dancing around in your living room.


CF WOD 4/17

Strength:

Weighted Pull-ups 5-5-3-3-1

WOD:

3 Rounds

400m Run

25 Double Unders

10 Ring Dips

25 Abmat Sit-ups


Bryan, for one, loves coffee.

“…caffeine raises blood pressure, but habitual coffee drinkers are half as likely to die of heart failure as those who don’t fill their mug daily. And while caffeine spikes blood sugar, a java habit may help you dodge diabetes.”

Check this article from Men’s Health on caffeine, coffee and it’s effects on our health. (For the record, we’re talking coffee here… not triple soy latte pumpkin spice dry cappucino two vanilla shot espressos. That’s sugar.)

Tomorrow, a word operating in and around your comfort zone.

4/17 Workout:
WoD1: “Running, Jumping, Cindy-ish”: 5 Push Ups, 10 Fire Hudrants, 15 Squats, run to the stage, 10 Jump ‘n Touch on the Wall, Run Back. WoD2: 5min AMRAP of 10 Bar Rows-Sprint-10Sit Ups-Sprint.


BC 4/17

4/17 Workout:
WoD1: “Running, Jumping, Cindy-ish”: 5 Push Ups, 10 Fire Hudrants, 15 Squats, run to the stage, 10 Jump ‘n Touch on the Wall, Run Back. WoD2: 5min AMRAP of 10 Bar Rows-Sprint-10Sit Ups-Sprint.


After years of being the classic yo-yo dieter, I finally had my “ah-ha moment” in October 2011! I realized that in order to be successful in reaching my fitness goal, I had to make a healthier commitment to my new lifestyle. So then I began the CrossFit Journey. Since joining CrossFit, my experience with the workouts has given me a new-found excitement and a welcome challenge. The camaraderie at the gym with the great trainers and fellow CrossFitters has provided me the needed support and encouragement. My CrossFit WODs and early morning runs with my Maltese Rocco have physically transformed me into the person I am today. The Paleo diet gave me the nutritional foundation to learn how to enjoy natural foods for optimal results and performance. Well, I’m excited to say, 100 pounds later, I’ve almost achieved my goal and look forward to my future as I continue to become my best fit self.

Name: LaSonya Williams
Crossfitting Since: July 2011
How Often: 4-5 times a week
Favorite Workout: Any WOD that motivates me to drive from Cornelius or Salisbury
Least Favorite: Anything Burpee J
Personal Crossfit Goal: Become my best fit self
Who at the gym you admire the most: All of the strong women participating in CF
Favorite Workout Jam: All things Hip Hop
Slogan for my t-shirt: “The pain of discipline is easier than the pain of regret”
Why Ultimate CrossFit: Ultimate has such a great group of people.  I really enjoy the WODs and there’s so much accommodation in the times for the classes offered.


CF Blog 4/18

Strength:

Clean & Jerk 1-1-1-1-1-1-1

WOD:

“Tabata Rows”

20 Seconds on 10 seconds off for 8 Rounds

The Goal is 1000m.  There is a 1 burpee penalty for every 5m below 100om that you row.

 

“Courtney and Amanda”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 18

 

 

 

 

 

 

 

 

 

 

 

what: sea wheeze, lululemon’s first half marathon! when: august 11, 2012

where: vancouver, bc

why: yoga. run. party. who wouldn’t want to go? great opportunity to train with other people in the community! and then get out of charlotte for a weekend and have an amazing time!

where can i find more information: http://www.seawheeze.com/

Lululemon’s Charlotte goal: to have 50 people run the race and party post race! (we can’t let other cities beat us out!)

 


CF WOD 4/18

Strength:

Clean & Jerk 1-1-1-1-1-1-1

WOD:

“Tabata Rows”

20 Seconds on 10 seconds off for 8 Rounds

The Goal is 1000m.  There is a 1 burpee penalty for every 5m below 100om that you row.


BC 4/18

4/18 Workout:
SKILL: Pull Up. WoD: 3 Rounds, 5 Stations, 1 minute at each: Ring Rows, Ball Slams, Renegade Rows, Side Ball Toss, Plank.


This makes me happy.

HARWOOD, Md., April 17, 2012 – Agriculture Deputy Secretary Kathleen Merrigan announced today that USDA will be investing in farm to school programs nationwide to help eligible schools improve the health and wellbeing of their students and connect with local agricultural producers. Merrigan joined students at Southern High School to announce the new program that will promote opportunities for nutrition and agriculture education while providing new economic opportunities for food producers of all kinds and communities nationwide. Students at the school displayed and highlighted their farm to school efforts with a tour of the school’s greenhouse.

“School cafeterias are great places to champion U.S. agriculture and to teach students where their food comes from,” said Deputy Secretary Merrigan. “More and more, schools are connecting with their local farmers, ranchers and food businesses each day and these programs are a great way to bring more local offerings into school cafeterias and support U.S. producers as well. As we struggle with obesity and associated diet related diseases, farm to school programs give us one important tool to help our kids make lifelong healthy eating choices.”

continue reading. As of yesterday, schools and school systems can apply for the $3.5 million in grants that the USDA anticipates (an additional $1.5 million will be invested in training and technology, administration or other grants.

Read more about the USDA’s Farm to School program here.

4/18 Workout:
SKILL: Pull Up. WoD: 3 Rounds, 5 Stations, 1 minute at each: Ring Rows, Ball Slams, Renegade Rows, Side Ball Toss, Plank.


Endurance 4/18

WoD: 5 minutes on, 2 minute rest, 5 rounds

6:30 AG Middle School Track

*Couple of notes for 4/18: Forecast looks like rain.  We will run in the rain but NOT if it there is lightning.  A confirmation will be posted on the website by 4 pm or text or call at 704-491-8018.

**If the track is full because of a school related game, we will move to the shorter tract at Barclay Downs/Runnymeade

Saturday 4/21 – The Sarcoma Stomp 5k is being held at McAlpine Park this Saturday!  There will be no group run from the Booty loop but I encourage everyone to sign up and participate in this great fundraising event for sarcoma research!

The second annual fundraiser for The Paula Takacs Foundation will be The Sarcoma Stomp 5K Run, 3K Fun Run/Walk, and Kids’ Dash. Proceeds of this fundraiser will benefit Memorial Sloan-Kettering Cancer Center, the world’s oldest and largest cancer center. It will be held at the McAlpine Creek Greenway 5K course at 8711 Monroe Rd. in Charlotte, NC at 9:00 am. The 3K Fun Walk begins at 9:05 am; the Kids’ Dash starts at 9:45 am.

 


CF Blog 4/19

Strength:

Weighted Push-ups 5-5-3-2-1

WOD:

10-9-8-7-6-5-4-3-2-1

Burpees Pull-ups

GHD Sit-ups

Ball Slams (30/20)

“DB”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 19


CF WOD 4/19

Strength:

Weighted Push-ups 5-5-3-2-1

WOD:

10-9-8-7-6-5-4-3-2-1

Burpees Pull-ups

GHD Sit-ups

Ball Slams (30/20)


Some repeats, some new. Search and find in this week’s Random Notes…

Superheros. Sweet Apple. Tumblr. Cubelessness. Beat the Attack. The Shakes. School Lunch. Anxious Smarts. Deliciousness. Elaine. Dick Clark’s Cave.

4/19 Workout:
INTERVAL: 4 Rounds of 400m Run Forward / 200m Run Backward + 5 Burpees. CASH OUT: Core Work.


4/19 BC

4/19 Workout:
INTERVAL: 4 Rounds of 400m Run Forward / 200m Run Backward + 5 Burpees. CASH OUT: Core Work.


CF Blog 4/20

“Push-up Challengers, Thank you so much for signing up and participating. Because of you we were able to raise almost $800 for the Wounded Warrior Project. Thank you all very much!”

Strength:

Deadlift 4-4-4

WOD:

3 Rounds

25 Air Squats

1 Rope Climb

400m Run

20 KB Snatches (1.5/1)

“Rob’s weighted push-ups”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 20

 

 


CF WOD 4/20

Strength:

Deadlift 4-4-4

WOD:

3 Rounds

25 Air Squats

1 Rope Climb

400m Run

20 KB Snatches (1.5/1)

 


I had an interesting question this morning. “When will I not be sore?” My answer is probably never. I mean, not in this program at least. Soreness means your body is adapting. And we constantly change the variable to which we’re adapting, so it stands to reason that you’ll continue to be sore. Right? Now, if we did the same thing over and over every day, you would probably see that soreness decrease quite a bit. But we’re going to always change two things… the movement and the intensity. So, you probably won’t ever really adapt. That’s kind of the point. Soreness lets you know you’re working hard. Embrace the soreness.

To look at it another way: when you are no longer sore, you may need to look at increasing the intensity in your workouts. If that happens, please ask me about how we can make you sore again…

For a more professional and elaborate response to that question, read this great article from WebMD.

Starbucks is phasing out the use of beetle extract for food coloring in their coffee. Well, thanks for that, Starbucks.

4/20 Workout:
End-O.


4/20 BC

4/20 Workout:
End-O.


CF Blog 4/21

WOD:

“Blake”

4 Rounds

100ft Overhead Walking Lunges (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 HSPU

 

 

 

 

 

 

 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

PUSH-UP CHALLENGE DAY 21


CF WOD 4/21

WOD:

“Blake”

4 Rounds

100ft Overhead Walking Lunges (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 HSPU

 


CF Blog 4/22

WOD 1:

AMRAP 9

2 Power Cleans @ 70% of your 1RM

8 Toes 2 Bar

Rest 3 min

WOD 2:

AMRAP 9

200m Row

15 Push-ups

“Krystina”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 22


CF WOD 4/22

WOD 1:

AMRAP 9

2 Power Cleans @ 70% of your 1RM

8 Toes 2 Bar

Rest 3 min

WOD 2:

AMRAP 9

200m Row

15 Push-ups


CF Blog 4/23

Strength:

Back Squat 2-2-2-2 @ 80-90%

WOD:

5 Rounds

5 Power Snatches (95/65)

35 Double Unders

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.”–Stephen R. Covey  

 

 

 

 

 

PUSH-UP CHALLENGE DAY 23


CF WOD 4/23

Strength:

Back Squat 2-2-2-2 @ 80-90%

WOD:

5 Rounds

5 Power Snatches (95/65)

35 Double Unders

 


You may have heard the term “Active Recovery” this morning. Seems like an oxymoron, huh? But it’s very beneficial in recovery from intense exercise, especially the short burst-type of sprinting we did this morning. From the article posted at the end of this blurb:

“One study published in Medicine & Science in Sports and Exercise (1) found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.

Another study (2) found that adding low intensity exercise to the rest period after competition did not decrease an athlete’s physical recovery and actually had positive effects on psychological recovery by improving relaxation.

A third study found active recovery encouraged lactic acid removal and and helped speed recovery. (3) The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise.”

Read the entire article here.

4/23 Workout:
Sprint Intervals of 20 active / 40 rest, 15 minutes. “Grinder” 10-1 Wall Jumps / 1-10 Push Ups.


4/23 Workout

4/23 Workout:
Sprint Intervals of 20 active / 40 rest, 15 minutes. “Grinder” 10-1 Wall Jumps / 1-10 Push Ups.


CF Blog 4/24

Skill Work:

Muscle-ups (if you have muscle-ups work on 3 x max reps)

WOD:

3 Rounds

400m Run

3 Muscle-ups

15 Wall Balls (30/20)

10 DB Bent Over Rows (45/30)

“Heath, Aaron and Samy”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 24


CF WOD 4/24

Skill Work:

Muscle-ups (if you have muscle-ups work on 3 x max reps)

WOD:

3 Rounds

400m Run

3 Muscle-ups

15 Wall Balls (30/20)

10 DB Bent Over Rows (45/30)

 


A little reminder… so we remember why it is that we do this stuff.

Question: Where do you find yourself on this chart?

Folks on the far left of this diagram are typically sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive and longer life. Simple “wellness” isn’t enough. A balanced diet and workout regimen allows for optimal health & fitness and guards against sickness. If you are fit, you’d first have to pass through the phase of being well before you can get sick. Make sense? Fitness provides a margin of protection against sickness. We want to push you as far to the right as possible.

The following quote goes well with this diagram:

“…we have NOT spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”

~ Mark Rippetoe

4/24 Workout:
10+10+10+10 (x 10) of Broad Jumps, Yard Sales, Superstars and Fire Hydrants. + 800m Indian Run.


BC 4/24

4/24 Workout:
10+10+10+10 (x 10) of Broad Jumps, Yard Sales, Superstars and Fire Hydrants. + 800m Indian Run.


CF Blog 4/25

WOD:

5 Rounds

50m KB Farmer’s Walk (1.5/1)

25 Abmat Sit-ups

10 Box Jumps (30/24)

Cash Out:

Prowler Push 2-2-2-2

“Dalissia”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 25. We are now 1/4 of the way through. Are you feeling huge yet?

 

 

 

 

WE TELL OURSELVES by Lisbeth Darsh @ crossfitlisbeth.com

We tell ourselves all sorts of things.

“This weight is too heavy for me.” “I’m not a fast runner.” “I’ve never been agile.”

Well, f*** that.

Every time you tell yourself bullshit, you’re limiting yourself. Just because something was, doesn’t mean it has to be.

I’m slow as hell when I run. What’s that mean I should do? Run more. Get better. Get more efficient. Get faster.

You’re weak at the front squat. What should you do? Front squat more. Get better. Get more efficient. Get stronger.

Stop telling yourself what you are and start telling yourself what you could be.

Then work like hell to become that.

 


CF WOD 4/25

WOD:

5 Rounds

50m KB Farmer’s Walk (1.5/1)

25 Abmat Sit-ups

10 Box Jumps (30/24)

Cash Out:

Prowler Push 2-2-2-2


Today’s topics:

Diet and exercise.

Wow, that’s different. Not really. But kind of. Read on…

First link there is a roundtable discussion, Paleo vs. Vegan. Some arguments from experts on both sides of that discussion, along with some moderation. Proteins, grains… the thing they both seem to have in common is a stance against processed foods. Glad for that.

Second link is an article from the NY Times Magazine on exercise and it’s effect on your brain. Well, and mice’s brains. Is it mind games that keep the brain sharp? Or exercise. Check it out.

My conclusions are these: 1. I feel better and am more fit now than ever before in my life and I had meatloaf and veggies for breakfast. 2. My grandmother did the crossword puzzle and walked every day of her retirement (which was 30+ years) and attributed both of those items to living to be a very healthy 97 years old.

I invite your feedback.

4/25 Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 Push Ups, with 50 Jump Rope Singles between each set. WoD2: 10-9-8-7-6-5-4-3-2-1 Ball Slams, with 3 Burpees between each set. Cash Out: Core Work.

Pushps: 24


BC 4/25

4/25 Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 Push Ups, with 50 Jump Rope Singles between each set. WoD2: 10-9-8-7-6-5-4-3-2-1 Ball Slams, with 3 Burpees between each set. Cash Out: Core Work.


Endurance 4/25

WoD 1: 1 mile time trial

WoD 2: 6 x 400 m sprints, 1 minute rest

 

6:30 AG Middle School Track

If the track is unavailable we will go down to the smaller track at Runnymeade/Barclay Downs…and the workout will be altered slightly!


Back again in 2012, with new obstacles and a switch in direction from last year… our good buddy Taylor Wrenn and the CMPD Academy invite you out to the Police Academy for the Jump ‘n Run 5k! Last year was a lot of fun and this year promises to be even bigger and better. Info is below.

This year's course.

What is the Jump and Run 5K?
You’re invited to put yourself to the test. See what you’re made of. It’s not just free coffee and doughnuts. So I challenge you. Spend a little time in the shoes of Charlotte’s Finest. You think you have what it takes, huh? Well, now you have the chance to prove yourself. Join us at the Charlotte-Mecklenburg Police and Fire Training Academy for the Ultimate Team Competition. Just as each one of Charlotte’s Finest knows, no one works alone and the team is only as strong as its weakest link. Teams will consist of four members and the event is open to anyone with the guts to take on the challenge. Charlotte’s Finest face unknown challenges every day and so will you. The course objectives will not be announced ahead of time. All team members must complete each objective in order to successfully finish this event. The terrain consists of paved roads and cross-country woodlands. The distance is 3.1 miles. So I ask again…think you’ve got what it takes?

Why We Run
This Team Event supports the Charlotte’s Finest Legacy Foundation, a 501(c)3 non-profit organization set up to honor those officers who were killed in the line of duty.

The Charlotte’s Finest Legacy Foundation was established to organize and raise money for a scholarship to help those high school seniors who are wishing to pursue a career in Law Enforcement.

RACE FAQ
Q: Where is the race located?A: Charlotte-Mecklenburg Police and Fire Training Academy, 1700 Shopton Road, Charlotte, NC

Q: What time does the race start?
A:
0800 hrs (military time) or 8:00 am

Q: What is the course like?
A:
The course will be both paved asphalt and trail with some inclines and declines. You will have to navigate five “events” during the course.

Q: Is the course certified?
A: No, but measured with GPS.

Q: Is there a shorter “Fun Run”?
A: No.

Q: Can I walk this 5K, or do I have to run?
A:
This will be a team event, use whatever pace is necessary to finish.

Q: Is there a cut-off time?
A: No.

Q: Is there a race cap – a limit on the number of teams?
A: No.

Q: Can I get a refund if I enter and then can’t run?
A: Sorry, but no.

Q: Can I register the morning of the race?
A: Yes, but we encourage pre-race registration.

Q: Where do I pick up my race packet? Can I pick it up ahead of time?
A: At the Charlotte Police and Fire Academy at 1770 Shopton Road. Saturday June 2nd (Race Day) from 0630-0745 hours (6:30-7:45 am)

Q: Will the event be chip timed?
A: No, but the event is timed and will have posted results.

Q: Will there be finisher’s medals?
A: There will be finisher’s custom made awards. See photos from 2011 – but you     have to race to find out what 2012 will bring!

Q: How many aid stations will there be on the race course? Where will they be located?
A: Water stations at Mile 1, Mile 2, and the Finish Line.

Q: Will there be food after the race?
A: Yes – but sorry, no doughnuts.

Q: What happens if it rains?
A: We run!

Q: What happens if there is lightning?
A: Race day decision, but safety of our citizens is always our main concern.

Find out more and register here.

 

**Logo Illustration and Design by UCF’s own Brandon Reese and Carter Lewis.

 


CF Blog 4/26

WOD:

“Crossfit Total II”

1 RM Clean

1 RM Bench

1 RM Overhead Squat

“Alex”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 26

 

 

 

 

 

BIKELAW MID WEEK LUNCHTIME MOUNTAIN BIKE RIDE @ 12:30pm on Wednesdays

 

 

 

 

 

UCF members are welcome! Roll through Charlotte by road and trail to Renaissance Park, one full lap of all singletrack, and back. Mountain bike preferred but doable for experienced cross cyclists. We will ride for approx. 1.5 hours. Mileage will vary.

Info is on the middle of the page from this link. If you are interested in riding, your contact is Ann G.

http://weeklyrides.com/index.php?option=com_content&view=category&layout=blog&id=28&Itemid=25

 


CF WOD 4/26

WOD:

“Crossfit Total II”

1 RM Clean

1 RM Bench

1 RM Overhead Squat


Let’s run through this week’s collection of…

Carved Book Landscapes. Cool.

The Return of Tenacious D. Awesome.

The Lost Steve Jobs Tapes. The Wilderness Years.

…and a very inspiring tale about Jobs’ old neighbor. Thanks Chris M.

Coca-Cola Kills. Literally.

Contagious Eating Habits. Friends.

Lack of Vitamin D Cause of Increased Fat and Decreases Strength in Youth? Whoddathunkit?

Shorten Your Resume. Tips.

Jack White/Girls. Jack White/Boys. Alabama Shakes. Jools Holland.

Burger King to go Cage Free with Eggs and Chicken. By 2017. Progress, I guess.

Carving a Niche in Digital Music Distribution. Wayne Coyne.

7 Commonly Corrected Grammar Mistakes. That aren’t.

A Night w/ the World’s Most Hated Bands. Klosterman.

Tuesday = Houston. Bloggess = Funny.

4/26 Workout:
WoD1: 15min AMRAP of 15 Wall Jumps, 15 Dips, 15 Bar Rows + stairs and a hill. WoD2: Sprint 25m, recover backwards once every 45 seconds (x10).


4/26 BC

4/26 Workout:
WoD1: 15min AMRAP of 15 Wall Jumps, 15 Dips, 15 Bar Rows + stairs and a hill. WoD2: Sprint 25m, recover backwards once every 45 seconds (x10).


CF Blog 4/27

Skill:

Double Unders

WOD:

3 Rounds

400m Run

15 Burpees

500m Row

25 Double Unders

“Sarah”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 27


CF WOD 4/27

Skill:

Double Unders

WOD:

3 Rounds

400m Run

15 Burpees

500m Row

25 Double Unders


Welp… that’s it! That’s April’s BC session! We saw some huge improvements this month. Hope you enjoyed yourself and enjoyed the workouts.We always welcome feedback, so feel free to share.

You have the next two days to rest. Then it’s on again! Monday (yes, I know it’s still technically April) begins our May session, and… our third year of existence. So let’s get it on!

PS. Don’t forget to keep up with your push ups over the weekend.

4/27 Workout:
“Gettin’ Leggy Wit’ It!” + Hill Sprints.


4/27 Workout

4/27 Workout:
“Gettin’ Leggy Wit’ It!” + Hill Sprints.


CF Blog 4/28

WOD:

“Pheezy”

3 Rounds

5 Front Squats (165/110)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes 2 Bar

5 Push Jerks (165/110)

18 Hand Release Push-ups

 

 

 

 

 

 

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

 

PUSH-UP CHALLENGE DAY 28


CF WOD 4/28

WOD:

“Pheezy”

3 Rounds

5 Front Squats (165/110)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes 2 Bar

5 Push Jerks (165/110)

18 Hand Release Push-ups


CF Blog 4/29

Speed:

10 x 50m Sprints

WOD:

Tabata Sledge Hammer Strikes

rest 1 min

Tabata Row (Calories)

rest 1 min

Tabata KB Swings (1.5/1)

rest 1 min

Tabata Abmat Sit-ups

*Score is the least number of reps performed in any of the eight intervals

“Kristy”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 29


CF WOD 4/29

Speed:

10 x 50m Sprints

WOD:

Tabata Sledge Hammer Strikes

rest 1 min

Tabata Row (Calories)

rest 1 min

Tabata KB Swings (1.5/1)

rest 1 min

Tabata Abmat Sit-ups

*Score is the least number of reps performed in any of the eight intervals


CF Blog 4/30

Strength:

Press 5-5-5 @ 70%

WOD:

3 Rounds

300m Row

20 Wall Balls (20/14)

10 Pull-ups

“Oh Yeah!”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:   “ Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.”—Les Brown

 

 

 

 

 

PUSHUP CHALLENGE DAY 30


CF WOD 4/30

Strength:

Press 5-5-5 @ 70%

WOD:

3 Rounds

300m Row

20 Wall Balls (20/14)

10 Pull-ups

 


Happy Birthday to us! We’ve logged some serious reps and sweat over the past 2 years. We started this journey with Kate, Susan, Lisa, Lauren, Cassie, Marcy, Ashley and Dina 2 years ago. Our first day was rainy and, considering I’d quit my 9-to-5 job in Birmingham and moved here without the wife (temporarily… it was hard for her), I was just really hoping some folks would show up. They did. They came back after the first day. And we’re still doin’ our thang!

Thanks so much to all who have helped with our program and who inspire us to help motivate people in their health and fitness.

In honor of this occassion, we’ll be doing our entire first month’s programming +. We’ll spice things up where they need spicin’ and fill in a couple little holes. Lace ’em up… it’s gonna be a GREAT month!

Monday’s Workout:
“Tabata This’n” Push Ups, Sit Ups, Dips, Squats, Burpees. Tabata-style with 1 minute rest between movements. Score is lowest number of reps per movement.


4/30 BC

Monday’s Workout:
“Tabata This’n” Push Ups, Sit Ups, Dips, Squats, Burpees. Tabata-style with 1 minute rest between movements. Score is lowest number of reps per movement.


CF Blog 5/1

Strength:

Front Squat 5-3-3-1-1

WOD:

21 Power Cleans (95/65)

800m Run

15 Power Cleans (95/65)

800m Run

9 Power Cleans (95/65)

“UCF invades Gamecock Stadium”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This week marks the beginning of Ultimate Crossfit Bootcamp’s THIRD year. Thanks to all who have supported us over the past 24 months. We continue to grow and diversify and bring our brand of fitness to the Queen City. Big Up to Boone, Chad, Amber, Whitney and all our guest trainers. We appreciate it. Gettin’ dirty in the dark ‘n early… see ya in the park!

 

PUSH-UP CHALLENGE DAY 31


CF WOD 5/1

Strength:

Front Squat 5-3-3-1-1

WOD:

21 Power Cleans (95/65)

800m Run

15 Power Cleans (95/65)

800m Run

9 Power Cleans (95/65)