Please make sure all Giving Tree Gifts for the Thompson Family Services are returned by Monday, December 11th!!!
There’s still time to shop and donate :). The tags may be gone, but Thompson Family is in need of pretty much anything and everything – from toys to toiletries. The full list is posted by the trees at the entrance of the gym.
Thank you all for your generosity!!
Don’t forget – next Saturday – it’s time to dust off your party pants for the annual Ultimate CrossFit Christmas Party!!!
Saturday, December 16 @ Studio 1212 (you know the place!)
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.
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
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!
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.
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?
The more insulin resistant you are, the less cerebrovascular reactivity you show. Cerebrovascular reactivity measures the ability of the brain’s blood vessels to dilate—to react to changing conditions—and its dysfunction heralds oncoming dementia.
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.
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!!!
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.