CF Blog December 13

Strength/Skill:1212181250
EMOM 12
Odd: 5-7 BB Bench Press @2112
Even: 8 Strict T2B

WOD:
5 Rounds
200m Run
18-15-12-15-18
DB Walking Lunges (45/30)
Ring Rows

*run 200m each round

*

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 12

Partner WODIMG_1421
100 cal Row  + 40m Farmers Carry*(2/1.5)
50 Box Jumps + Plank Hold**(24/20)
80 cal Row + 40m Farmers Carry(2/1.5)
40 Pull-Ups + Chin Over Bar Hold***
60 cal Row + 40m Farmers Carry 2/1.5)
30 Burpee MB Chest Pass(https://youtu.be/1jFYZmPKuS0****(20/14)

*Partner A rows, while other partner B does Farmers Carry (not farmers run). Switch after 40m, continue until 100 cal complete
**Partner A Box Jumps while partner B holds a forearm Plank
***Partner A does pull-ups, only count while partner B has chin above bar (scale as needed with band or holding top of ring row
****~10 feet apart for Burpee Chest Pass

*

Conditioning WOD:
For Time
800m Run
50 Air Squats
25 Push-Ups
45 sec Wall-Sit
400m Run
35 Air Squats
20 Push-Ups
45 sec Wall-Sit
20 Air Squats
15 Push-Ups
45 sec Wall-Sit

*

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 11

Strength/SkillIMG_1416
Deadlift
4×4 @3111

WOD:
5 Rounds
30 sec Double Unders
rest 30 sec
30 sec Double DB HPC(45/30)
rest 30 sec
30 sec Double Under
rest 30 sec
30 sec Strict HSPU
rest 30 sec

*total reps for each 

*

*Delayed Opening Tuesday 12/11*

Due to the potential unsafe driving conditions in the early morning we will be running on a delayed start. The first class of the day will be the 930am class. There will be no 5am, 6am or 7am classes today.  Thank you for your understanding and please stay safe!

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Some tips on staying healthy during the holidays from Box Life Magazine:

Christmas and New Year’s are nearly upon us, and many athletes will be traveling home to be with friends and family. But there is something that we all need to be wary of this December: the trap of the holiday season.

“What the heck is that?” I hear you ask. Well, I think you know what it is. Think back to previous years and how you felt when you came back to the box on January 2nd. I’m sure you were carrying a few extra pounds and that first workout hit you like a train wreck. It’s amazing how much damage a couple of weeks can do to your levels of fitness.  I’m sure I’m not alone in hoping that this year, things will be different. While you should permit yourself (some of) the drinks, turkey and cake at this time of year, doing so will naturally have an impact on your fitness, but it’s the price we pay for festivities and celebrations. What we do have control over, however, is how big a price we need to pay. Shocking as this sounds, you can take control of your fitness this month and ensure that when you do return to the box, you don’t have to fight tooth and nail to return to the levels you know you’re capable of. Here’s how.

Try to watch what you eat
This is most people’s undoing during the holiday period. It can be all too easy to let yourself relax TOO much and indulge a little too excessively. There’s nothing wrong with having a drink now and again and eating some non-paleo food, but you must be aware of how often you’re eating/drinking badly. You might feel pressure from friends and family to “enjoy yourself” and have another drink, but you have to keep the bigger picture in mind as well. You can still have a good time while keeping an eye on what you consume—isn’t that what you’ve been doing for a while anyway? I’m not going to sit here and tell you what to eat and drink and what to avoid, as I’m sure you already know what helps your fitness and what’s detrimental to it. It’s up to YOU to keep a lid on things, and the weeks over Christmas and New Year’s are certainly going to test your willpower. But if you can picture how brutal it’s going to be to try and return to the level of fitness you once held if you keep indulging, I’m sure that mental cue will force you to be a little more strict with yourself than you’ve been in past years.

Drop in at a local box (if there’s one close by)
I can’t stress how important it is to drop in at new boxes whenever you get the opportunity—not just during the holiday season. It’s good to see how other affiliates operate. You can learn new methods of doing things from different coaches, you may get to play around with equipment you don’t have at your home box, and you’ll get a better appreciation and understanding for the CrossFit community by meeting new athletes that also share a passion for the sport. Oh yeah, and you’ll get to do CrossFit over the holidays, which is worth its weight in gold! The last thing you want over the course of a couple weeks is to be a complete stranger to the ways of WOD. Dropping in at a box is the best way to ensure that your muscle memory stays fresh and you don’t become a stranger to the game. Fortunately, with the rate of growth that the affiliate community is currently experiencing, you should be able to find a box that’s relatively close to you—depending on where you live and/or how far you’re willing to drive to get there.

Go to a globo gym
If you can’t get to an affiliate: have no fear, the globo gym is here! In all honesty, you shouldn’t have any qualms about walking into a ‘traditional gym’ to do your own thing—which is quite an ironic thing to write, seeing as so many of us were regulars at globo gyms before we transitioned into CrossFit. While we may do things a little differently inside the walls of an affiliate, you can accomplish plenty of work inside a globo gym too. Sam Dancer, 2nd place finisher at the 2014 CrossFit Games with Team Conjugate Black and NPGL competitor, typically does his first workout of the day at a globo gym. Depending on the day, Dancer will perform eight to ten accessory exercises that he splits between the upper and lower body. Accessory exercises are movements, lifts and drills that are designed to support your primary lifts in a given sport. For example, box squatsare a strength training accessory exercise to assist your squat.

There are three glaring problems with trying to attempt to perform a typical CrossFit workout at a globo gym. First, such gyms typically don’t condone the practice of dropping heavy barbells (in fact, any barbell or dumbbell or anything!) on the floor from overhead. Second, the design of a globo gym isn’t conducive to performing a WOD. You likely won’t have the space to bring a barbell and place it next to a rower if you’re trying to perform Jackie, for example. And if you are lucky enough to find that the rower, barbells and pull-up bar are pretty close together, you’ll probably have to fight through a throng of other people to go from station to station. Lastly, unless you’re working out with a buddy, you won’t have anyone to spot you—which is a problem that any athlete will face, not just CrossFitters.

With all that being said, we are still CrossFitters, and we adapt to our environments, damn it! Ok, so you might have to make a couple of modifications to your typical workout—that doesn’t mean that you shouldn’t do it. Go up to 85% of your one rep max, go heavy on volume and hone in on refining your technique. Grab a set of dumbbells and do a modified Fran. And if all else fails—squat. Always squat.

Do home workouts
If the gods are really against you and dropping in at a box or going to a globo gym is out of the question, you’re still in good shape (pun intended). There are a TON of bodyweight workouts (and workouts that require minimal equipment) that you can do in your back yard, in your neighborhood, or in the convenience of your home (for those of you with a home gym, I salute you). So if you just can’t control yourself on Christmas day afternoon and need to get your fix, here are a few workouts to get you started:

Annie: 50-40-30-20 and 10 rep rounds of: Double-unders and sit-ups
Angie: Complete in order: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
Murph*: Run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, run 1 mile (Partition the pull-ups, push-ups and squats as needed.)
Cindy: 20 minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats
Surfer on Acid: 3 rounds for time, 400m run, 21 burpees
Tabata Sprints: Sprint 20 seconds, rest 10 seconds (8 rounds)
Susan – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups

Read full article here…

CF Blog December 10

Strength:  IMG_1399
Back Squat​​
5×2 @30X0

*build a little from last week

WOD:
EMOM 16
Min 1: 18 Wall Ball
Min 2: 40 sec Ring Plank
Min 3: 10 OHS (95/65) *from the ground
Min 4: 20 sec Hollow Hold/Tuck Hollow Hold

*

Conditioning WOD:
Every 4 min x 5
Row 300m
20 Walking Lunge
15 Ring Row

*

Momma’s Quote of the Week:  “Each of us must work for his own improvement and at the same time share a general responsibility for all humanity.”—Marie Curie

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*Delayed Opening Monday 12/10*

Due to the potential unsafe driving conditions in the early morning we will be running on a delayed start. The first class of the day will be the 930am class. There will be no 5am, 6am or 7am classes today.  Thank you for your understanding and please stay safe!

CF Blog December 9

Strength/SkillIMG_7526
3 Super Sets
8/arm DB/KB Single Arm Row @2112
8-12 Strict Dip or pBar Push-Ups @2111

WOD:
4 Sets
Wall Sit x 60 sec
rest 30 sec
Bike (cal) x 60 sec
rest 30 sec
MB Lat Toss x 10/side(20/14)
rest 60 sec

*add/increase load on wall sit each round
*goal is to increase cal output each round on bike

CF Blog December 8

WODphoto-21
12 Power Cleans(135/95)
12 Burpee Over Bar
12 Thruster(135/95)
12 Burpee Over Bar

rest 1 min

12 Power Cleans (115/75)
12 Burpee Over Bar
12 Thruster(115/75)
12 Burpee Over Bar

rest 1 min

12 Power Cleans (95/65)
12 Burpee Over Bar
12 Thruster (95/65)
12 Burpee Over Bar

*

Midline Cashout:
3 Sets
20 Alt V-Ups or Bicycle Crunch
20 Side Plank Hip Tap(ea side)
20 BB Goodmorning (empty bar)

*

Get your party pants on…

The Ultimate Christmas PARTY is Tonight!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

As in years past, we want to keep you safe this holiday season.  To facilitate your enjoyment of this year’s party, we are providing an UBER Code to get you to and from the Christmas party safely.  Please email info@ultimatecrossfit.com for the Code.

*Please note that a winter weather advisory is forecasted tonight through Monday morning.  Our party is still on, but please use your best judgement.  

CF Blog December 7

Strength/SkillIMG_1357
3 Super Sets
DB Suitcase Loaded Split Squat x 6/leg @31X1
Strict Pull-Ups x 5-8 @2111
Ring Plank x 40-60 sec

*90 sec b/w sets

WOD:
AMRAP 14

8 HSPU
30m KB Front Rack Carry(1.5/1)
60 Double Unders

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Get your party pants on…

The Ultimate Christmas PARTY is Tomorrow!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

CF Blog December 6

Strength/SkillIMG_1328
Every 90 sec x 10 (15 min)

3 Power Snatch
*increasing loads
*not TnG

WOD:
6 RFT​​
300m Row
12 KBS(2/1.5)

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The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

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Food for thought from T-Nation:

3 Bad Ideas You Need to Stop Repeating

Training and Diet Analogies That Suck

“Stimulate, don’t annihilate” was popularized by bodybuilder Lee Haney. It’s a simple way to think about much more complex issues: hypertrophy, recovery, muscle protein synthesis, program design, etc. It’s oversimplified, but we all remember it.

Of course, other simple phrases like “Eating fat makes you fat!” made a whole generation of dieters even fatter because they replaced all those evil avocados with processed carbs.

The human brain loves powerful, easy-to-grasp ideas. And since we love to argue in our field, we often resort to these simple sayings to “prove” our point. The problem is, many of these are misleading or even completely untrue. Here are three of them:

1. “Sprinters are leaner and more muscular than marathon runners. That’s why high intensity intervals are better than steady state cardio.”

I admit that when I started out as a trainer I used that analogy too, even though I never fully bought into it. Now I know it’s downright false.

First, all elite sprinters have over 90 percent fast-twitch muscle fibers, which indicate an ACTN3 RR profile. Without going too deep into genetics, ACTN3 is the gene that determines your muscle type as well as your muscle’s response to training.

The ACTN3 profile, which is only found in about 10 percent of the population, has a very high ratio of fast twitch fibers. Remember, fast twitch fibers have a much greater growth potential, a greater mTOR response to training (which means more protein synthesis) and a faster rate of muscle damage repair, which will also lead to more growth.

Elite endurance athletes – those who are used in the comparison to elite sprinters – are very slow-twitch dominant. That’s indicative of an ACTN3 XX profile, found in 10-15 percent of the population.

This is the “endurance” muscle profile: more slow twitch fibers (less growth potential), lower mTOR and greater AMPK (bad for muscle-building, good for endurance), a slower rate of muscle repair but a higher max VO2 and fat utilization capacity.

Simply put, those who reach a high level in sprinting have the genetics to be fast, powerful, strong, and muscular to begin with. Those who excel in endurance sports are the opposite.

Also, sprinters do a ton of heavy lifting. Heavy benches, squats, power cleans, deadlifts, etc. These guys put up pretty impressive numbers. Most elite sprinters squat in the 500 and bench press in the mid-300 pound range. Some of them squat in the 600’s and bench in the 400’s. Not world-class powerlifting numbers, but strong enough to have built a ton of muscle tissue along the way.

Have you ever seen an endurance athlete lift weights? Me neither! Well, in all seriousness, I have. And except for a few smart exceptions they all do BOSU ball exercises, curl-lunges combos, and quarter squats, all in the 15-25 rep range “to work on endurance.” And they don’t train hard or push themselves.

They don’t have great muscle-building genetics to start with, and they don’t do anything to stimulate muscle growth. Sprinters lift heavy; marathon runners don’t. Is it that surprising that one is more muscular than the other?

And do you know what sprinters DON’T do? Intervals! Sprinters don’t do intervals in their training, yet their bodies are used to “prove” that intervals are better at giving you a lean and muscular physique. See the problem there?

Read full article here…

CF Blog December 5

Partner WODIMG_1318
For Time:​​
800m Run (relay style 400m each partner)
40 KB Goblet Squat (2/1.5)
20 Pull-Ups
10 HSPU (each)
800m Run (relay style 400m each partner)
30 KB Goblet Squat (2/1.5)
20 Pull-Ups
20 Push-Up (each)
800m Run (relay style 400m each partner)
20 KB Goblet Squat (2/1.5)
20 Pull-Ups
30 DB Push Press(35/25) (each)

*split GB Squats & Pull-Ups as needed

Conditioning WOD:

AMRAP 9
15 Wall Balls
15 Abmat Sit-Ups

rest 3 min

AMRAP 12
30 Double Unders
10 HR Push-Ups

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Thanks to everyone who came out on Saturday to support our Ultimate Giveback Charity WOD to benefit Thompson Family Services here in Charlotte.

Couldn’t make it?  You can still drop-off/donate anytime at the gym through TODAY or make a direct donation here: https://www.thompsoncff.org

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

CF Blog December 4

Strength/SkillIMG_1330
Deadlift
4×5 @3111

WOD:
4 Rounds each for Time

10 Burpee Box Jump Over(24/20)
12 DB Alt Snatch (45/30)
14 cal Bike/Row

*rest 60 sec b/w rounds
*increase effort each round

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A huge shout out and congrats to Kyle on his big win on Friday night!!  This man has been training hard and it paid off!!!

*

Thanks to everyone who came out on Saturday to support our Ultimate Giveback Charity WOD to benefit Thompson Family Services here in Charlotte.

Couldn’t make it?  You can still drop-off/donate anytime at the gym through Wednesday or make a direct donation here: https://www.thompsoncff.org

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*