CF Blog December 7

Strength: IMG_6867
OHS 3-3-3-3

2 Rounds
25 Pull-ups
25 Calorie Row
25 OHS (45/35)
25 Box Jumps (24/20)


Mark Your Calendars For The Ultimate Christmas Party!!

Saturday, December 16th
Studio 1212


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.

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


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!

Tabata 8 rounds of 20 sec on, 10 sec off of each exercise
air squat
tuck jumps

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

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

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

Walking Lunges

5 rounds
400m run
20 burpees

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

Double Unders
Sit ups

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

For Time:
100 Push-ups
*every time you break, sprint 50 yards


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!

CF Blog December 6

Partner WOD:IMG_6853
800m Run (Together)
100 Wall Balls (20/14)
100 KB Swings (1.5/1)
400m Run (Together)
100 Lateral Plyo Skier Hops (2 count)
100 Abmat Sit-ups
200m Run (Together)
100 Double Unders

10 Bumper Plater Ground to Overheads
10 Burpees
Rest 5 Minutes
200m Run
15 Ball Slams
15 Abmat Sit-ups


It’s Bring a Buddy Day!!!

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regular CrossFit classes today to try a class on us!


Mark Your Calendars For The Ultimate Christmas Party!!

Saturday, December 16th
Studio 1212


Love seeing all of the Giving Tree gifts come in – please make sure you have your donations by Monday, December 11 so they can be delivered on time.


CF Blog December 5


The Christmas Party Is Just Around The Corner!!!
The Christmas Party Is Just Around The Corner!!!

RDL 5-5-5-5

WOD: (from 5/10/16)
50-40-30-20-10 Walking Lunges
10-20-30-40-50 Push-ups


Mark Your Calendars For The Ultimate Christmas Party!!

Saturday, December 16th
Studio 1212


Some useful information for your Tuesday from Mark’s Daily Apple:

The Insulin-Illness Connection

By Mark Sisson

Most discussion of chronically-elevated insulin levels (hyperinsulinemia) and insulin resistance revolves around their relationship to bodyweight. This is unsurprising. Bodyweight’s what “sells tickets.” It’s why most people get interested in diet, health, fitness, and nutrition—to lose weight or avoid gaining it.

But improving insulin sensitivity and reducing fasting insulin levels have major ramifications for your health, longevity, and resistance to disease. And it’s not just because “weight gain is unhealthy.” Insulin itself, in excess, exerts seriously damaging effects. Today, I want to impress upon you the importance of controlling your insulin response by laying out some of the health problems that stem from not controlling it.


If you’re insulin resistant, insulin doesn’t work very well. You need more of it to get the same effect an insulin sensitive person would get. When insulin doesn’t work, its ability to shuttle glucose out of the blood suffers, and blood glucose goes up and stays up. That’s hyperglycemia. Everyone “knows” that high blood sugar is bad, but why? What exactly goes wrong?

Some cells are passive recipients of blood sugar, while others have mechanisms that prevent excess blood sugar from entering their membranes. In the presence of high blood sugar, the passive recipients begin producing excessive amounts of reactive oxygen species (ROS). ROS aren’t pathological in and of themselves. They’re signaling molecules that our bodies need for healthy cellular function. But unchecked ROS generation induced by hyperglycemia causes a lot of problems.

In endothelial cells, hyperglycemia inhibits the production of nitric oxide. Nitric oxide is a vasodilator—it helps our blood vessels widen to accommodate increased blood flow and reduce shear stress. Without sufficient nitric oxide, our blood vessels are more susceptible to high blood pressure and our risk for heart disease and atherosclerosis goes up.

In neurons, hyperglycemia causes shrinkage. No one likes shrinkage, especially not in the brain cells where thinking occurs.

In pancreatic beta cells, hyperglycemia reduces cell mass, induces oxidative stress, and reduces functionality. Since the pancreas secretes insulin—the stuff used to deal with excess blood glucose—this is disastrous.


Insulin is a growth promoting agent, and cancer is a disease of unchecked cellular growth. There are nuances to this of course. But by and large, those are true statements. It’s no surprise that hyperinsulinemia is a risk factor for most, if not all cancers.

While insulin isn’t everything when it comes to cancer, the links are undeniable and myriad—and worrying.

The link between colon cancer and hyperinsulinemia likely involves the increased availability of insulin-like growth factor in a hyperinsulinemic state. Post-menopausal women with genetic variants related to insulin resistance and hyperinsulinemia have a greater risk of colorectal cancer, and colon cancer patients who eat the most insulinogenic foods have poorer outcomes.

In breast cancer, hyperglycemia increases the tumors’ resistance to chemotherapy. Fixing the hyperglycemia makes chemotherapy more effective.

People with a genetic predisposition toward hyperinsulinemia have a higher chance of developing pancreatic cancer.

Independent of bodyweight, hyperinsulinemia predicts endometrial cancer; so does a high postprandial insulin response.

Diabetics who use insulin therapy have an increased risk of liver cancer.  One study of Taiwanese diabetics found that those on insulin therapy have an elevated risk of dying from cancer and from non-cancer.

Across the board, in both obese and people of normal bodyweight, hyperinsulinemia, whether it’s genetic, simulated, or diet-driven, increases cancer incidence and mortality. 

Okay, okay. That’s all rather convincing, but there’s a chance that these are merely associations and some common factor is causing both the hyperinsulinemia/insulin resistance and the cancer. Right?

What seems to counter that hypothesis is the effect of metformin, an anti-diabetic drug, on cancer. Compared to other diabetic drugs, metformin reduces the risk of cancer in type 2 diabetics. Metformin’s mechanism of action? A reduction in insulin levels and improvement of insulin resistance.

Alzheimer’s Disease

Alzheimer’s hits families like a freight train, but if you know what to look for you can see it coming.

Alzheimer’s and other forms of dementia are characterized by brain insulin resistance. In experiments where researchers simulate brain diabetes by administering drugs known to induce brain insulin resistance, it looks almost exactly like Alzheimer’s. Some people even call Alzheimer’s type 3 diabetes, so closely is it linked to insulin resistance.

Alzheimer’s patients have high blood sugar, but their neurons are so resistant to the effects of insulin that they’re unable to utilize the available glucose for energy. That’s why ketogenic diets and ketones in particular are so helpful for Alzheimer’s; they offer an alternative fuel source that even the insulin resistant brain can utilize.

Read full post here…

CF Blog December 4

C792E5C2-0C87-4839-8EE0-69A8E58A80ECStrength: 20 Minutes to find a 3RM Back Squat, then 1 x max reps @ 80% of 3RM

3 Rounds
400m Run
12 Power Snatches (115/80)
6 Bar Muscle-ups*

*Sub 12 C2B Pull-ups or 6 Jumping Bar Muscle-ups (no dips)

“Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB Swings
30 Lunges
30 K2E
30 DB Push Presses
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Unders


Momma’s Quote of the Week: “Failure at some point in your life is inevitable, but giving up is unforgivable.”—Joe Biden


New Limited Edition Tanks and Tees are IN!!!  $25 While Supplies Last!!


Christmas Schedule:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY


The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

Please return all unwrapped donations to the gym by Monday, December 11!!!

*Wish list items are on display at the entrance of the gym!!!

CF Blog December 2



“Jag 28”
800m Run
28 KB Swings (2/1.5)
28 Strict Pull-ups
28 KB Clean & Jerks (2/1.5)
28 Strict Pull-ups
800m Run


U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.