February 5, 2019

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

12 Days of WODs & Holiday Schedule

Dusted this off from the UCF archives:

The 12 Days of WODs

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

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

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

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

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

1

Try either:

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

or

  • 12 min AMRAP
  • 10 burpees
  • 25 double unders

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

2

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

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

3

5 rounds

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

4

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

5

Deck of Cards WOD!

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

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

6

50-40-30-20-10

  • Push-ups
  • Walking Lunges

7

5 rounds

  • 400m run
  • 20 burpees

8

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

9

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit ups

10

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

11

For Time

100 Push-ups

*every time you break, sprint 50 yards

12

100 burpees for time!

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

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


Please note our holiday schedule of classes:

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

Business Profile – Loan Simply, Inc.

Meet Roger Moore.  Not only is he a UCF athlete, but he is also the President at Loan Simply, Inc.  He’s done loans for quite a few UCF members over the years and recently launched his new company.

Business Profile – Loan Simply, Inc.

Who We Are:
Loan Simply is a mortgage broker headquartered in Charlotte and doing business in NC, SC, VA, MD, FL, and CA. I started this company because I wanted to make refinancing or purchasing your home as easy as it should be.  We make getting a loan faster, less expensive and less invasive, without sacrificing the personal service that helps put your concerns at ease.  Basically, we make it simple because it should be.

Why Work With Us:
Loan Simply is the answer to a mortgage process that is outdated and broken, leaving consumers frustrated, confused and wanting more.  We utilize a paperless and digital process that allows you to close your loan in as fast as 14 days.  Because we are fast and efficient, we can offer lower rates and fees than our competition with none of the headaches.  And while technology makes the process simpler, at the core of our offerings is the personal service and care that gets to the heart of your needs.

 What We Do:
Whether you are a seasoned investor or first-time buyer, we have a solution for all your new home buying needs.  Want to refinance to save money or access your home equity?  Take advantage of record real estate values to pay off debt, tackle home improvements, combine multiple mortgages or get rid of costly mortgage insurance.

Promotion:
Starting today, if you to work with Loan Simply, we will waive all lender fees and reimburse you for all appraisal fees after closing.  Refer a friend or family member and we’ll do the same.  Email roger@loansimply.com for more info.

November-2017

CF Blog November 2

Strength: IMG_6314
Strict Press 5-5-5

WOD:
Every 5 Minutes for 20 Minutes Perform:
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

*each one is a sprint

***

New T-shirts are in!!  Get ’em while they’re hot!!

IMG_0784

$25 each…ladies tanks will be coming soon!

***

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym

*

Pamela’s gymnastics career began at age six when her mom found her in a full split. Hard work and years of dedication led her to the podium at High School Nationals, Massachusetts Senior Gymnast of the Year and a Scholarship to a Division I University where she broke the school record for balance beam.

After graduate school, marriage, an elementary teaching career and raising her two boys, she couldn’t find a sport that brought her the same passion as Gymnastics – until 2010 when her sister introduced her to CrossFit, knowing it was a perfect match. The first wod had pull-ups and handstand skill work, and she was hooked.

As a multiple Individual Mid-Atlantic Regional CrossFit Qualifier, Pamela has taken her passion for teaching, athletics and gymnastics and is honored to coach gymnastics fundamentals to CrossFit athletes around the world.


CF Blog November 3

Strength: IMG_6327
Back Squat 5-5-3-3-1-1

WOD:
3 Rounds
500m Row
21 Power Cleans (95/65)

***

IMG_0784New T-Shirts are in!! $25!!

***

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be next Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym


CF Blog November 4

WOD:
AMRAP 20
3 Strict Pull-ups
6 Hand Release Push-ups
9 Wall Balls (20/14)

***

Photos from last week’s HalloWOD event are up and available on the BAW Photography site.  Check them out!!  

***

The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
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

 


CF Blog November 5

WOD:IMG_1790
400m Run
100m Farmer’s Carry (2/1.5)
800m Run
100m Farmer’s Carry (2/1.5)
400m Run

***

Don’t forget to turn back your clocks!!!


CF Blog November 6

Strength: FullSizeRender 2
Push Press 5-5-5-5

WOD:
With a 16 Minute Running Clock:
2 Rounds
Min 1: Max Calorie Bike
Min 2: Rest
Min 3: Max Rep Rope Climbs
Min 4: Rest
Min 5: Max Calorie Row
Min 6: Rest
Min 7: Abmat Sit-ups
Min 8: Rest

CONDITIONING WOD:
5 Rounds
10 DB Push Presses
10 Box Jumps
15 KB Swings
25 Double Unders
400m Run

***

Momma’s Quote of the Week:  “The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”—Matt McGorry

*

Photos from last week’s HalloWOD event are up and available on the BAW Photography site.  Check them out!!  

***

The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
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

 


CF Blog November 6

Strength: IMG_6392
Squat Clean 1RM

WOD: “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

***

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym

*

Pamela’s gymnastics career began at age six when her mom found her in a full split. Hard work and years of dedication led her to the podium at High School Nationals, Massachusetts Senior Gymnast of the Year and a Scholarship to a Division I University where she broke the school record for balance beam.

After graduate school, marriage, an elementary teaching career and raising her two boys, she couldn’t find a sport that brought her the same passion as Gymnastics – until 2010 when her sister introduced her to CrossFit, knowing it was a perfect match. The first wod had pull-ups and handstand skill work, and she was hooked.

As a multiple Individual Mid-Atlantic Regional CrossFit Qualifier, Pamela has taken her passion for teaching, athletics and gymnastics and is honored to coach gymnastics fundamentals to CrossFit athletes around the world.


CF Blog November 8

Partner WOD:Fokis Gr8ness Flyer
800m Med Ball Run
100 Lateral Plyo Skier Hops
50 Burpees
100 Ball Slams (30/20)
50 T2B
100 Lateral Plyo Skier Hops
800m Med Ball Run

CONDITIONING WOD:
EMOM 25
Min 1: 10 Burpees
Min 2: 15 Ball Slams
Min 3: 10 Calorie Row
Min 4: 15 Abmat Sit-ups
Min 5: 200m Run

***

Fokis will be at the gym today hitting up a WOD on his “Gr8ness Under Construction” tour.  Come meet him and sneak in a great WOD in the process!

A little from Fokis:

My name Fokis, I am a recording artist out of NYC that used to weigh 303lbs before I discovered Crossfit & The Paleo Diet. I am down 89lbs and my goal is to break the 200lb mark so I am traveling throughout the US hitting various boxes until I get there.  I am documenting my Crossfit journey/transformation for my documentary I am putting together called *Gr8nessUnder Construction*.  You can check out my promo video here https://youtu.be/N9AcI-8qEYE or on my website iamfokis.com which will give you a brief description of my story. You can also check out my Instagram/FB/Twitter which is @Fokeezy and you can get an idea of all the boxes I have visited so far (215).


CF Blog November 9

Strength: IMG_6412
Back Squat 2-2-2-2-2

WOD:
Three 5 Minute Rounds for Max Reps
0:00-2:00 – 400m Run then Max Rep Double Unders
2:00-3:00 – Max Rep DB Push Presses (35/20)
3:00-4:00 – Max Rep Pull-ups
4:00-5:00 – Max Rep DB Hang Squat Cleans (35/20)
*Rest 5 Minutes Between Rounds

***

Note: We will be operating on a normal schedule for Veteran’s Day

*

The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
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

*

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be this Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym


CF Blog November 10

Strength: photo-6
Power Snatch 3-3-3-3-3

WOD:
AMRAP 20
20 Calorie Row
15 Dips
10 DB Turkish Get-ups (45/30)

***

Happy Veterans Day to all of our Veterans.  Thank YOU for your service!!

We will be operating on a normal schedule today.


CF Blog November 11

WOD: “Willy”DSC01285_2_Full
3 Rounds
800m Run
5 Front Squats (225/155)
200m Run
11 C2B Pull-ups
400m Run
12 KB Swings (2/1.5)

*

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

*

Gymnastics Clinic is TOMORROW!!!  There’s still time to sign up for the Handstand or Muscle-up clinic!!  You can sign up at the gym or by emailing Mie!! 


CF Blog November 12

WOD:fullsizerender-3
3 Rounds
500m Row
15 Box Jumps (24/20)
15 Push-ups
5 Reverse Overhead Ball Toss (30/20)

***

Gymnastics clinic with Pamela Gagnon is today!! 


CF Blog November 13

Strength: FullSizeRender 3
Back Squat 5-5-5

WOD:
3 Rounds
400m Run
20 Pull-ups
50 Double Unders

***

Momma’s Quote of the Week:  “Press on. Obstacles are seldom the same size tomorrow as they are today.”—Robert H. Schuller

*

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.

*Wish list items will be on display at the entrance of the gym by noon today!!!


CF Blog November 14

WOD: DT
“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Conditioning Cash Out: “Tabata” Calorie Bike
8 Rounds of 20 sec on/10 sec off
Score is total Calories

***

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

***

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.

*Wish list items are on display at the entrance of the gym!!!  Grab a tag or shop on your own – gifts for ALL ages are needed!!

***

Holiday Schedule

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
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


CF Blog November 15

Partner WOD:
AMRAP 20
150m Row
15 KB Swings (1.5/1)
10 Burpees

*Partners Alternate Rounds

Core Cash Out: Partner Abs
15 T2B while partner holds a plank then switch
25 Med Ball Sit-up Throws each
25 Partner Leg Throws each
15 T2B while partner holds a plank then switch

CONDITIONING WOD:
EMOM 20
Min 1: 40 Sec Wall Balls 20 Sec Rest
Min 2: 40 Sec Abmat Sit-ups 20 Sec Rest
Min 3: 40 Sec Lateral Plyo Skier Hops 20 Sec Rest
Min 4: 40 Sec KB Swings 20 Sec Rest

***

Looking for something fun to do this Saturday, November 18??
Come on out and support Kyle in his next big boxing match!!!
Deets in photo below!

IMG_0363


CF Blog November 16

Strength: IMG_6510
Front Squat 2-2-2-2-2

WOD:
5 Rounds
400m Run
10 Box Jumps (24/20)
10 DB Thrusters (45/30)

***

Great article from T-Nation…since we’re not all in our early 20s anymore ;):

Tip: The Number One Thing That Needs to Change

The longer you’ve been lifting hard, the more this advice applies.

Dealing With Wear and Tear

If you want to continue progressing, do your best to stay healthy and injury-free.

The human body has a great capacity to adapt, but it still has limitations. And if you’ve been lifting for 20-plus years, you likely have some wear and tear across your body. You likely built plenty of scar tissue and you’ve also become less efficient at producing collagen which makes it harder to heal. Your body can’t withstand the same type of stress that it could when you were younger and less experienced.

While there are some powerlifters who continue to be decent in their 40’s and even some in their 50’s and 60’s, they rarely keep progressing. And truth be told, except for those relying on performance-enhancing drugs, you’ll pretty much never see strength athletes perform at a high level past 40. On the other hand, you’ll see plenty of broken-down former elite lifters who all but stopped training because they’re too limited in what they can do.

Staying injury-free comes down to mindset. And that’s the number one thing that needs to change as you get older. While it’s hard to do, you should tone down the competitive spirit and stop trying to be the strongest in the gym.

Stop Competing With Your Former Self

Listen, I bench pressed 445 pounds in my thirties, snatched 315 in my late twenties, squatted and deadlifted 600 and front squatted 475. Decent weights for someone who was always pretty much 210-220 pounds.

Nowadays I can’t come close to these numbers, and if I tried it would destroy my shoulders. I simply can’t use super heavy weights anymore. Yet my physique is as good, if not better, than it was back then. I’m leaner now and I’m bringing my weight back up while staying lean. I do that by focusing on other variables to increase training stress.

read full article here…


CF Blog November 17

Strength:

This crew had a great time with Fokis on his visit!
This crew had a great time with Fokis on his visit!

Single Leg DL/RDL 8-8-8-8 (ea. leg)
(same side arm/leg)

WOD:
AMRAP 13
300m Row
15 Bumper Plate Ground to Overheads (45/25)
15 Sit-ups

***

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.

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

***

Looking for something fun to do tomorrow??
Come on out and support Kyle in his next big boxing match!!!
Deets in photo below

IMG_0363


CF Blog November 18

ViolaHERO-AlexViola

AMRAP 20 minutes:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

 


U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

***

Tonight!

IMG_0363


CF Blog November 19

WOD:IMG_0798
750m Row
Then
3 Rounds
15 Med Ball Cleans (20/14)
15 Push-ups
15 Vertical Plate Presses
50m Farmer’s Walk (1.5/1)
Then
750m Row


CF Blog November 20

Strength: IMG_6616
Close Grip Bench Press
3-3-3-3-3

WOD: (from 12/2/16)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

*
CONDITIONING WOD:
AMRAP 20
400m Run
15 Wall Balls
15 Sit-ups
15 Box Jumps
15 KB Swings

***

Momma’s Quote of the Week:  “If a goal is worth having, it’s worth blocking out the time in your day-to-day life necessary to achieve it.”—Jill Koenig

*

Congrats to Kyle on a big win Saturday night!!  After all of the hard work and training that went into this fight, hoping you can relax and thoroughly enjoy Thanksgiving!!  

*

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**

Wednesday Nov 22nd – No 730pm Class
Thursday Nov 23rd (Thanksgiving Day) 800am Class ONLY
Friday Nov 24th 800am and 930am Classes ONLY


CF Blog November 21

WOD: (from 7/9/12)IMG_6626

“Spartan Warrior”
10-8-6-4-2
Muscle-ups
Squat Cleans (175/125)
HSPU

Cash Out: GUT WORK
3 Rounds
10 GHD Sit-ups
40 Flutter Kicks
20 Paloff Press (10. ea side)

***

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**

Wednesday Nov 22nd – No 730pm Class
Thursday Nov 23rd (Thanksgiving Day) 800am Class ONLY
Friday Nov 24th 800am and 930am Classes ONLY

***

Looking to round out your holiday table with some healthy fixings?  Check out some recipe ideas from The Good Kitchen:

Thanksgiving The Good Kitchen

 

This time of year reminds us how much we have to be grateful for – those big, bold happenings in our lives and then those seemingly small, sweet moments we cherish forever.

What’s awesome is that we get the best of both of those worlds on Thanksgiving. Which is why it really is a special time to gather and connect with family and friends. And share a meal while we’re at it.

We’re sharing a couple of the TGK family’s favorite Thanksgiving recipes if you wish to prepare a meal or side dishes with good, clean, whole ingredients.

We believe in nothing but the best for a special meal like this. Gather, feast, and enjoy.

 

GLUTEN-FREE STUFFING (Serves Four)

  • ¾ cup Onion (Small Diced)
  • ¾ Carrot (Small Diced)
  • ¾ Celery (Small Diced)
  • ½ cup Walnuts(Chopped)
  • ½ cup Dried Cranberries
  • 3 tbsp Butter
  • 3 tbsp Rosemary (Chopped)
  • 1 tbsp Garlic (Chopped)
  • ½ cup Chicken Stock
  • 2 Gluten Free Bread (Recipe Follows)

Gluten Free Bread:

  • 1 cup Almond Flour
  • ½ cup Butter
  • ½ cup Egg
  • 1 tsp Baking Powder
  • 1 tsp Salt
  • 2 tsp Apple Cider Vinegar

INSTRUCTIONS

  1. Preheat oven to 350.
  2. Mix almond flour, baking powder and salt together in a bowl.
  3. Melt butter and mix with apple cider vinegar and egg.
  4. Add wet ingredients to dry and mix until consistent.
  5. Pour mixture into a loaf pan and bake at 350 for 30 to 45 minutes.

Stuffing:

  1. Heat a saute pan on medium high heat. Melt butter and add carrot, celery and onion. Sweat until slightly soft and aromatic. About five minutes.
  2. Add garlic and continue to cook for another minute.
  3. Crumble bread into a mixing bowl. Add vegetable mixture and remaining ingredients then fold together.
  4. Place mixture in a casserole dish and bake at 350 for 45 minutes.

 

GREEN BEAN CASSEROLE (Serves Four)

  • 2 cups Green Beans
  • 1 cup White Mushrooms (Sliced)
  • ½ cup Onion (Small Diced)
  • 1 tbsp Garlic (Minced)
  • 3 tbsp Butter
  • 2 cups Cashew Cream (Recipe follows)
  • Salt and Pepper to taste

For the Cashew Cream:

  1. Soak ½ cup cashews in 1 cup of water and place in refrigerator. For best results soak overnight or 4 hours minimum.
  2. Blend on high until smooth.

For the Casserole:

  1. Blanch green beans in boiling water for 30 seconds. Drain and reserve.
  2. Melt butter in a saute pan on medium high heat. Add onion and mushroom and saute until soft. About 5 minutes.
  3. Add garlic and continue to cook for another minute.
  4. Preheat oven to 350. Fold in green beans and cashew cream to mushroom and onion mixture. Pour into an oven safe casserole dish and bake for 30 min at 350.

CF Blog November 22

Partner WOD: IMG_0695
(from 10/12/16)
2000m Row
50 Burpees
100 Ball Slams (30/20)
10 Turkish Get-ups (1.5/1)

Cash Out: Partner Mile For Time
*partners alternate 400s, each running two 400s to equal one mile total

CONDITIONING WOD:
EMOM 25
Min 1: Jump Rope
Min 2: Plank Hold
Min 3: Ball Slams
Min 4: 10m Shuttle Runs
Min 5: Rest

***

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**

Wednesday Nov 22nd – No 730pm Class
Thursday Nov 23rd (Thanksgiving Day) 800am Class ONLY
Friday Nov 24th 800am and 930am Classes ONLY

***

Giving Tree:

There may not be many tags left on the tree, but there is still a great need of items!!  You can find the Thompson Family Wishlist posted at the front entrance of the gym.  There are tons of ideas on there to get you going for some Black Friday Shopping!!

Please return all items, unwrapped, by Monday, December 4th.

Thanks everyone!!!


CF Blog November 23 – Thanksgiving

WOD:

Image courtesy of crossfitrebels.com
Image courtesy of crossfitrebels.com

FGB Style
3 Rounds
Min 1: Double Unders
Min 2: Plank Hold
Min 3: KB Swings
Min 4: Wall Sit
Min 5: Rope Climbs
Rest 1 Min

***

Happy Thanksgiving!!

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**
Thanksgiving Day:  800am Class ONLY
Friday Nov 24th: 800am and 930am Classes ONLY

***

Giving Tree:

There may not be many tags left on the tree, but there is still a great need of items!!  You can find the Thompson Family Wishlist posted at the front entrance of the gym.  There are tons of ideas on there to get you going for some Black Friday Shopping!!

Please return all items, unwrapped, by Monday, December 4th.

Thanks everyone!!!


CF Blog November 24

Strength: IMG_6402
Back Squat 3-3-3-3

WOD:
5 Rounds
10 T2B
10 Power Snatches (75/55)
10 Wall Balls (20/14)

***

Today’s Class Schedule: 8:00am and 9:30am Classes ONLY

***

Giving Tree:

There may not be many tags left on the tree, but there is still a great need of items!!  You can find the Thompson Family Wishlist posted at the front entrance of the gym.  There are tons of ideas on there to get you going for some Black Friday Shopping!!

Please return all items, unwrapped, by Monday, December 4th.

Thanks everyone!!!


CF Blog November 25

WOD:ChrisCoffland
“Coffland”
w/30 min cap
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups

***

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

***

Don’t Forget to Get Out and SHOP SMALL Today!!!  

We have lots of gym members to support on this Shop Small Saturday!
#shoplocal

 


CF Blog November 26

Speed/Agility: 5-10-5 (Pro Short Shuttle)img_6799
*4-6 attempts

WOD:
3 Rounds
25 Ball Slams (30/20)
400m Run
10 Burpees
15 T2B


CF Blog November 27

Strength:

Photo courtesy of Baw Photography
Photo courtesy of Baw Photography

Back Squat 5-5-5

WOD:
50-40-30-20-10
KB Swings (1.5/1)
Sit-ups

Cash Out: 1k Row

CONDITIONING PARTNER WOD:
6 Rounds
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run (together)

*Split reps as needed with one person working at a time. Runs are done
together.*

*

Momma’s Quote of the Week:  “Without goals, and plans to reach them, you are like a ship that has set sail with no destination.”—Fitzhugh Dodson

*

An oldie but goodie from our friends at The Good Kitchen:

Kick Start The Holidays

The all-too-early Christmas décor and evergreens encroaching on the fall leaves can only mean one thing: the holidays are on the horizon.

But what does that mean to you?

The holiday season can be wonderful, but between the baked goods, endless holiday parties, shopping, hangovers, Christmas cards, etc., it can also leave us stressed, exhausted, and a few pounds heavier than we may want to be. Most will wait until after New Year’s to regain control of their health, but what if you started now?

I’m not suggesting that you go for broke on a strict diet and extensive training plan, but why not at least set the wheels in motion for not only a happy and healthy New Year, but a happy and healthy holiday season as well?

Here are just a few of the many reasons why you should think about kick-starting your health and fitness before the holidays instead of after:

  • If you start now, you’ll be less likely to overindulge. We all know that falling off the wagon is a slippery slope. Once you veer off a little, you tend to throw in the towel and go crazy. By putting yourself on some sort of pre-holiday regime, you are more likely to have a treat here and there, but then reign it back in.
  • You will feel better – Who wants to go through the holidays in a food/drink hangover haze? By ensuring that you sneak in a sweat session at least 4-5 times per week and stay properly hydrated, you will have more energy to keep smiling party after party.
  • Junk food has been linked to depression. According to studies, the type of food you eat can affect your mood – the better your diet, the better your mood. Who really wants a “Blue Christmas”?
  • You won’t have to deal with those extra holiday pounds. The average American reports a holiday weight gain anywhere between 2 and 10 pounds. What’s more, studies suggest that this holiday weight is even harder to take off than we thought. So how about avoiding it altogether?
  • If you can stay on track during the holidays, you can do it anytime. November and December tend to boast calendars that are chock full of activities, appointments, parties and work. If you prioritize healthy eating and fitness during this crazy season, you will give yourself the confidence of knowing that you can achieve this lifestyle at any point during the year.
  • You’ll have more energy for all sorts of holiday and winter activities. We’ve all been there – the post holiday-feast or post-holiday party haze – watching the day go by in sweatpants on the couch. Definitely enjoy a treat and a drink here and there, but try not to go crazy at parties or meals – that way you can take advantage of all of the fun that winter has to offer. Go skiing, skating, caroling, and enjoy the cold, fresh air!
  • Get yourself a fitness buddy and you can have fun supporting each other through the season. Having a partner in crime will help you stay on track with your workouts, plus you can swap healthy recipes or paleo baked goods! You can even share the gift of health with a gift certificate to The Good Kitchen and/or a local gym.
  • You can set to task on a much cooler New Year’s Resolution. Because let’s face it, the whole “I’m going on a diet January 1” is lame.

I know that the thought of eating healthy the next couple of months may seem daunting, but it doesn’t have to be! The Good Kitchen is a great way to help you stay on track this holiday season. Their pre-made meals take the thought and extra hassle out of nutritious meal prep. Plus, if you’re traveling to see family, they can ship meals to your destination so you don’t even have to worry about trying to eat healthy at Grandma’s house.

And, if you’re looking for some help in creating your own healthy and delicious holiday meals, check out Nom Nom Paleo and the Paleo Magazine.

Have a healthy and happy holiday season!


CF Blog November 28

Strength: IMG_6740
Deadlift 2-2-2-2-2

WOD:
5 Rounds
15 Wall Balls (20/14)
50 Double Unders
15 Pull-ups

***

Christmas:
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 November 29

Partner WOD:IMG_6769
AMRAP 35
400m Relay Run*
50 Box Jumps (24/20)
40 T2B
500m Relay Row**
30 Burpees

*Partner 1 runs 200m then partner 2 runs 200m
**Partner 1 rows 250m then partner 2 rows 250m

CONDITIONING WOD:
5 Rounds
1 min Calorie Row
1 min DB Push Presses
Rest 30 Sec
1 min Ball Slams
1 min KB Swings
Rest 30 Sec

***

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 November 30

Strength: IMG_6776
Front Squat 1-1-1-1-1-1-1

WOD:
EMOM 20
Min 1: Ball Slams (30/20)
Min 2: DB Snatches (AHAP)
MIn 3: Calorie Bike
Min 4: Rest

***

Thanks to The Good Kitchen for sharing this Science Daily article – reminding us about the benefits of exercise…especially during this busy time of year!

One hour of exercise a week can prevent depression

A landmark study led by the Black Dog Institute has revealed that regular exercise of any intensity can prevent future depression — and just one hour can help.

Published in the American Journal of Psychiatry, the results show even small amounts of exercise can protect against depression, with mental health benefits seen regardless of age or gender.

In the largest and most extensive study of its kind, the analysis involved 33,908 Norwegian adults who had their levels of exercise and symptoms of depression and anxiety monitored over 11 years.

The international research team found that 12 percent of cases of depression could have been prevented if participants undertook just one hour of physical activity each week.

“We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression,” said lead author Associate Professor Samuel Harvey from Black Dog Institute and UNSW.

“These findings are exciting because they show that even relatively small amounts of exercise — from one hour per week — can deliver significant protection against depression.

“We are still trying to determine exactly why exercise can have this protective effect, but we believe it is from the combined impact of the various physical and social benefits of physical activity.

“These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns. If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits.”

The findings follow the Black Dog Institute’s recent Exercise Your Mood campaign, which ran throughout September and encouraged Australians to improve their physical and mental wellbeing through exercise.

Read full article here…


CF Blog December 1

Strength: IMG_6785
Power Clean 3-3-3-3-3

WOD:
AMRAP 15
250m Row
10 Push Presses (155/105)
20 Sit-ups

***

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!!!


October-2017

Conditioning – October 2

IMG_9631[hr] AMRAP 25
5 Man Makers
20 Abmat Sit-ups
20 Walking lunges
400m Run


CF Blog October 2

Strength: IMG_5817
Back Squat 2-2-2-2-2

WOD:
3 Rounds
20 Single Arm DB Overhead Walking Lunges (10 ea. arm) (45/30)
15 Ring Push-ups
50m Farmer’s Carry (1.5/1)
10 Box Jumps (30/24)
50m Farmer’s Carry (1.5/1)

***

Momma’s Quote of the Week:  “In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.”—Les Brown

***

Mark your calendars for these upcoming events:

*The month of October marks the 10 year anniversary of Ultimate CrossFit –
to help celebrate we will be honoring our past by doing the original
Ultimate CrossFit WODs aka LB’s first month of programming – albeit
modernized slightly and in conjunction with our regular strength/skill
work. This will begin starting next week (Oct 2nd) and run through the end
of the month.

*Cystic Fibrosis Fundraising Halloween/Costume WOD courtesy of Mallory and
Dalissia on Saturday, Oct 28th. Heats will begin at 9am. There will be no
regular classes on this day. More details to come.

*3 Hour Gymnastics Seminar from Pamela Gagnon
http://risingcrossfitballantyne.com/portfolio/pamela-gagnon/ More details
to come.


CF Blog October 3

Strength:
Deadlift 5-5-5

OLYMPUS DIGITAL CAMERA
WOD:
“Tabata This Style”
KB Swings (1.5/1)
Rest 1 Min
Ring Rows
Rest 1 Min
Abmat Sit-ups
Rest 1 Min
Sledgehammer Strikes
Rest 1 Min
Bottom to Bottom Squats

*The 10 seconds of rest should be spent in the bottom of the air squat
position.
*Tabata score is the sum of the lowest reps performed in any of the
intervals.

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 4

IMG_9568[hr]800m run
Rest 4 minutes
800m run
Rust 3 minutes
800m run
Rest 2 minutes
800m run


CF Blog October 4

Partner WOD: (from 12/9/15)
5 Rounds
400m Med Ball Run (20/14)*
30 Box Jumps (24/20)
20 T2B
10 HSPU

*partner 1 runs 200m med ball run while partner 2 waits at the starting
line. When partner 1 returns, partner 2 runs their 200m med ball run. When
partner 2 returns team can move on to the next movement. Reps in the WOD
will be split as needed with one person working at a time.

***

It’s Bring a Buddy Day!!!

If you have a friend who has been wanting to try out CrossFit, please bring him/her to any one of our regularly scheduled classes today!

***

Nice little recommendation from CrossFit Invictus:

Let’s Take A Bath
Written by Nichole Kribs

Show of hands: how many of you have taken a bath in the last month? My guess is that there aren’t many hands being raised. Baths can be time consuming, more work than they are worth, require set-up, etc…or is that just an idea we’ve perpetuated because we haven’t taken the time to really digest all the health benefits from a good soak? There are lots of great benefits from taking a dip in the tub, especially if you have been training hard. A bath would do many of you some good!

We know how important recovery is and how vital it is if we want to continue our strength gains, prevent injury, be mentally restored and give our bodies time to heal. A key part to allowing our bodies to recover is to get our bodies and minds relaxed. Taking a few minutes out of the day to totally disconnect and soak is a great way to relax, both mentally and physically. My suggestion would be to wait a few hours after training and, just before bed, take a bath to help you get really relaxed so you have a great night’s sleep (When the meat of your recovery happens. In all seriousness, if you have trouble sleeping then try taking a bath before bed and see if that helps your sleep quality.).

Read on for two tips to make your bath time the ultimate experience for relaxation and recovery:

Add 2 cups of epsom salts. This is especially true for those of you who are on a rigorous training schedule. Epsom salt is a pure mineral compound of magnesium and sulfate. Soaking for 12-15 minutes in an epsom salt bath will allow your skin to absorb depleted magnesium levels from strenuous training. Epsom salt also helps reduce inflammation, which is great for athletes trying to recover quickly and effectively.

Add 10-15 drops of essential oil. Using essential oils in your bath can help relax and calm you. I, personally, am a big fan of lavender but other essential oils, like arnica and peppermint, are great for helping with muscle soreness. Adding some drops of essential oils, like lavender, can help relax you by calming the parasympathetic nervous system, increasing blood circulation and reducing stress. Plus, your bath will smell so lovely!

read whole blog post here…


CF Blog October 5

Strength:

OLYMPUS DIGITAL CAMERA

OHS 3RM

WOD:
4 Rounds
400m Run
20 DB Snatches (45/30)
15 Wall Balls (20/14)

***

Our friends at The Good Kitchen pointed us in the direction of this interesting read from The Daily Meal:

5 Reasons Why Lard Is the New Coconut Oil

Coconut oil may no longer be the trendiest healthy fat on the block

Lard may not look pretty, but you’ll probably be seeing a lot more of it in the upcoming months.

“Lard ass, tub of lard, lardo.” An article in Prevention opens with these three poignant offenses. It goes on to say, “With insults like these now part of our social vernacular, it’s no wonder lard has gotten such a bad rap. The word isn’t just synonymous with fat — it actually is fat, or pork fat culled from the area surrounding a pig’s stomach and rendered for use in cooking.”

 

With that being said, who in her or his right mind would want to cook using lard? It sounds unhealthy, and it’s made up of about 40 percent saturated fats. Won’t eating it turn you into a regular ol’ tub o’ lard?

Apparently not: According to fairly recent studies, saturated fats aren’t that bad for you. Along with the fact that lard doesn’t taint foods cooked in it with any flavor, its high saturated fat content is just one of the reasons why lard may be the newest, trendiest fat on the block. Here’s why:

Cholesterol (Oh, Yeah, It’s Healthy)
Lard sits comfortably in the 18th position on a list of the top 22 foods richest in cholesterol. Lard provides us with dietary cholesterol which is, in fact, beneficial to the body and doesn’t contribute to blood cholesterol levels. Rather, it supports healthy hormone production and helps deal with inflammation.

Read entire article here…


CF Blog October 6

Strength: IMG_5874
Close Grip Bench Press 4-4-4-4-4

WOD:
4 Rounds
500m Row
15 Pull-ups
15 Push-ups
20 Ball Slams (30/20)

***

HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 7

WOD: (from 7/2/16)FullSizeRender 3
“Beast 12″
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20”)
20 Double Unders
25 Ring Dips
20 K2E
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 DB Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

***

HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 8

WOD:

Dan knocking out some double unders while JP just hangs out with the barbell on his back
Dan knocking out some double unders while JP just hangs out with the barbell on his back

3 Rounds
400m Shuttle Run
(20m out and back, 40m out and back, 60m out and back,
80m out and back)
21 KB Swings (1.5/1)
12 Burpees


CF Blog October 9

Strength: OLYMPUS DIGITAL CAMERA
Jerk 1-1-1-1-1-1-1

WOD: OG “Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

***

Momma’s Quote of the Week:  “Our character is what we do when we think no one is looking.”–H. Jackson Brown, Jr.

***

News and Notes:

Welcome to Week 2 of Original Workouts from our first month of Ultimate CrossFit!!  Hope some of you old originals have your WOD logs from back in the day and can compare your progress…it must be unreal!

Note: the only days that will not be originals are Saturdays and sometimes Wednesdays.  This Wednesday, Mike has modified an original WOD to make it into a partner WOD…wonder what it could be?

***
*Saturday 10/28*

We will be running the Cystic Fibrosis HalloWOD.  Please note that there will be no regular
classes on this day.  We are anticipating a 9am-12pm time frame for event.

*
*Sunday 11/12, (10am-1pm)*

Gymnastics Clinic with Pam Gagnon!!!

This is really a great opportunity for all members at the gym to work on their gymnastic skills.

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

There will be a sign up sheet on the cork board at the front of gym.  Please choose ONE session.


Conditioning – October 9

IMG_9626[hr] 750m row
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
750m row


CF Blog October 10

Strength: IMG_5918
Romanian Deadlift 5-5-5-5-5

WOD:
15-12-9
Calorie Row
Single Arm DB Thruster (45/30)
Pull-ups
Single Arm DB Push Press (45/30)

***

Congrats to Allyson, Wes and Aaron for rocking the Chicago Marathon this past weekend.  We are all so proud of the hard work and dedication that you put into making this amazing feat possible!!  Way to go!

*

News and Notes:

We are working our way through Week 2 of Original Workouts from our first month of Ultimate CrossFit!!  Hope some of you old originals have your WOD logs from back in the day and can compare your progress…it must be unreal!

Note: the only days that will not be originals are Saturdays and sometimes Wednesdays.  This Wednesday, Mike has modified an original WOD to make it into a partner WOD…wonder what it could be?

***
*Saturday 10/28*

We will be running the Cystic Fibrosis HalloWOD.  Please note that there will be no regular
classes on this day.  We are anticipating a 9am-12pm time frame for event.

***
*Sunday 11/12, (10am-1pm)*

Gymnastics Clinic with Pam Gagnon!!!

This is really a great opportunity for all members at the gym to work on their gymnastic skills.

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

There will be a sign up sheet on the cork board at the front of gym.  Please choose ONE session.


Conditioning – October 11

IMG_9633[hr] 4 Rounds
200m run w/ slam ball
20 slam ball OHWL
20 slam ball situp
20 slam ball burpee


CF Blog October 11

Partner WOD:40DCC16D-7B82-4959-A472-AB59FF89AD10
400m Run (together)
15 KB Swings each (1.5/1)
15 Ball Slams each (30/20)
10 Strict Pull-ups each
400m Run (together)
15 Power Snatches each (75/55)
15 Wall Balls each (20/14)
10 Pull-ups each
400m Run (together)
15 Box Jumps each (24/20)
15 HSPU each
10 C2B Pull-ups each
400m Run (together)
15 Push Presses each (75/55)
15 GHD Sit-ups each
10 Muscle-ups each

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 12

Strength:OLYMPUS DIGITAL CAMERA
Back Squat 5-5-5

WOD:
AMRAP 20
10 Burpee Box Jumps 20″
10 Calorie Row
10 HSPU
10 Power Cleans (135/95)

***

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym

*

Pamela’s gymnastics career began at age six when her mom found her in a full split. Hard work and years of dedication led her to the podium at High School Nationals, Massachusetts Senior Gymnast of the Year and a Scholarship to a Division I University where she broke the school record for balance beam.

After graduate school, marriage, an elementary teaching career and raising her two boys, she couldn’t find a sport that brought her the same passion as Gymnastics – until 2010 when her sister introduced her to CrossFit, knowing it was a perfect match. The first wod had pull-ups and handstand skill work, and she was hooked.

As a multiple Individual Mid-Atlantic Regional CrossFit Qualifier, Pamela has taken her passion for teaching, athletics and gymnastics and is honored to coach gymnastics fundamentals to CrossFit athletes around the world.


CF Blog October 13

Strength: IMG_5959
Power Snatch 2-2-2-2-2-2

WOD:
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Cleans (35/20)
KB Swings (1.5/1)
Pull-ups

***

Friday is usually an olympic lift day for strength here at Ultimate.  Even though we’re snatching today, keep this info from Catalyst Athletics in your back pocket for the future 😉

*

The Clean: Don’t Just Fall Down, Turn It Over

Greg Everett

A refrain of mine I’m sure plenty of people are sick of hearing by this point is that in the Olympic lifts, there is never a moment in which you’re just letting things happen; you need to always be actively making them happen. The barbell doesn’t want to be where you’re trying to put it—it wants to be resting on the floor where it started, and it’s going to do whatever it can to get back there. You have to force it to do what you want, and that requires constant action and attention.

This idea comes into play very obviously in the third pull of the lifts (moving under the bar), because lifters tend to be so overly focused on elevating the bar in the first and second pulls that they forget everything else after that. The clean is more susceptible to this problem than the snatch because the lifter and bar have to cover only about half the distance relative to each other that they do in the snatch, and in a technical sense it’s a simpler movement. In other words, you can get away with a lot more sloppiness and inactivity.

This leads to a lot of lifters relying on the launch the bar up and fall down under it method of cleaning—they get away with it enough of the time that they don’t feel an urgent need to fix anything. The problem with this approach is two-fold: the bar crashes onto the shoulders, which means more chance for instability and imbalance and far more difficulty recovering from the bottom; and the clean is inconsistent because its success is based largely on chance.

Just like in the snatch, the movement under the bar in the clean should be an active one—pull yourself down under the bar, bring the bar and the body together smoothly into the correct positions, and secure those positions aggressively.

Pulling the elbows up and out to initiate the movement down under the bar is my preferred method. This maximizes the downward acceleration, creates the momentum necessary for a quick turnover of the elbows, and encourages the bar and body to move the right way to achieve a solid receiving position.

The idea is simple: the body needs to move down toward the bar, and the bar needs to continue moving up and back toward the shoulders so that the two are in close proximity before the elbows spin around the bar. If the bar and shoulders are distant, initiating the turnover means the arms are actually curling the bar instead of being spun around it, and the speed is reduced, both increasing the likelihood of an incomplete turnover and weak rack position.


CF Blog October 14

“Andy”HERO-AndrewWeathers
25 Thrusters (115/80)
50 Box Jumps (24/20)
75 Deadlifts (115/80)
1.5 Mile Run
75 Deadlifts (115/80)
50 Box Jumps (24/20)
25 Thrusters (115/80)

*if you have a 20# vest or body armor, wear it

***

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.


CF Blog October 15

WOD:sarah
4 Rounds
50 Double Unders
200m Run
25 Air Squats
10 Get-up Sit-ups (5 ea. side)
1 Rope Climb


CF Blog October 16

Strength:

OLYMPUS DIGITAL CAMERA

Front Squat 3-3-3-3-3

WOD:
3 Rounds
400m Run
21 Burpee Pull-ups
10 Hang Power Cleans (135/95)

***

Momma’s Quote of the Week:  “The reason I exercise is for the quality of life I enjoy.”—Kenneth H. Cooper

***

Save the Date – Saturday, 12/16 Ultimate Christmas Party

*

Gymnastics Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 16

IMG_9640[hr]Buy In: 400m run
Forties (40 reps of each)
-wall balls
-plyo push-ups
-DB deadlifts
-calories on rower
-pull-ups
-jumping lunges
-DB presses
-double unders
-burpees
Buy out: 400m run


CF Blog October 17

Strength: IMG_5999
Push Press 2RM

WOD:
AMRAP 15
100m Farmer’s Carry (50m down & back)
15 Push Presses (75/55)
15 Ball Slams (30/20)
15 Box Jumps (24/20)
15 Sit-ups

***

Save the Date – Saturday, 12/16 Ultimate Christmas Party

*

Gymnastics Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite also will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 18

IMG_9656[hr]EMOM 25 minutes
Minute 1: DB thrusters
Minute 2: plank
Minute 3: pull-ups
Minute 4: wall sits
Minute 5: sit-ups


CF Blog October 18

Partner WOD:IMG_6016
With a 30 Minute Running Clock
AMRAP 25
1000m Row
30 Wall Balls (20/14)
30 KB Swings (1.5/1)
30 T2B
400m Run
then 5 Minutes to each find a 1RM Deadlift (DL score is the sum of the two
lifts)

*

Save the Date – Saturday, 12/16 Ultimate Christmas Party

*

Gymnastics Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite also will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 19

Strength: IMG_6036
Weighted Pull-ups 2-2-2-2-2

WOD:
EMOM 15
Min 1: 5 Thrusters (135/95)
Min 2: 30 Double Unders
Min 3: 2 Rope Climbs

***

Interesting read from The Huffington Post:

Low-Carb, High-Fat Is What We Physicians Eat. You Should, Too

We have adopted this diet for ourselves and our families, for health and well-being reasons. And we continue to eat this way because we love what we eat.

10/04/2017 Èvelyne Bourdua-Roy Family doctor at Coop de santé-solidarité de Contrecoeur

As physicians, we are concerned when we see misinformation circulating in the media, especially when it comes from health-care professionals. Therefore, we would like to rectify some points raised recently by a few nutritionists and dietitians in a letter of opinion published in a daily newspaper in Quebec.

Not a ‘fad diet’

First, the low-carbohydrate, high-fat diet (LCHF) is not a “fad diet.” It’s a way of eating that is as old as the world. Human beings evolved by eating this way for hundreds of thousands of years. In fact, humans have only been eating an abnormally high quantity of carbohydrates (bread, pasta, potatoes, rice, fruits and sweets) for about four decades.

The “restrictive” nature of this diet is often cited as a reason not to offer it to patients. It will supposedly be so difficult to sustain it that the majority of people will give up in the short or medium term.

People who choose to be vegetarians face restrictions and make choices for their own health, just like people who are intolerant to gluten. Let’s not forget that people who are following a low-fat diet, the fad diet of the last few decades, also face many food restrictions, such as: avoiding whole dairy products, fatty cheeses, full cream, butter, eggs and certain cuts of meat. When it comes to health, we all make choices. The low-carb diet is no exception, and is not any more restrictive than other diets. It deserves to be offered.

The main objective of LCHF isn’t rapid weight loss. LCHF is a way of eating, a way of life.

Following a low-carbohydrate diet often makes counting grams or calories unnecessary. This practice, which is so common in many approaches in the field of nutrition, can trigger an eating disorder. Rather, patients are taught to listen to their bodies, and to stop eating when they feel full. Weight loss has been shown to be more effective with low-carb diets than with the standard low-fat diet, and this occurs while feeling satiated.

One must understand that in order to get the energy required to properly function, assuming protein intakes are constant, carbohydrates must be increased if fats are drastically reduced. We favour an approach that is lower in carbohydrates and higher in natural fats than the current dietary guidelines recommend. Natural fats are present in butter, cream, cuts of whole meat, fatty cheeses, olive oil, avocados and coconut, for example.

The experience of thousands of doctors and other health professionals

Our personal and clinical experience shows that this diet is more varied, tasty and satiating than the low-fat diet proposed by the Canadian Food Guide. We are thousands of doctors across the country and around the world who have adopted this way of eating for ourselves and our families, for health and well-being reasons. And we continue to eat this way in part because we love what we eat.

The main objective of LCHF isn’t rapid weight loss. LCHF is a way of eating, a way of life. Weight loss is one of the side-effects of this way of eating, and it is not always rapid. We offer this diet to our patients because it can help reverse several lifestyle chronic diseases, such as type 2 diabetes, metabolic syndrome, chronic pain and chronic fatigue, hypertension, etc.

What we see in our clinics: blood sugar values go down, blood pressure drops, chronic pain decreases or disappears, lipid profiles improve, inflammatory markers improve, energy increases, weight decreases, sleep is improved, IBS symptoms are lessened, etc. Medication is adjusted downward, or even eliminated, which reduces the side-effects for patients and the costs to society. The results we achieve with our patients are impressive and durable.

With the current recommendations, on the other hand, patients remain diabetic and still need medication, usually in increasing dosages over time. Don’t we say that type 2 diabetes is a chronic and progressive disease? It doesn’t have to be this way. It can actually be reversed or put into remission. Of the patients that we treat with a low-carb diet, most will be able to get off the majority or all of their medications.

Read full article here…


CF Blog October 20

Strength:

Ryan making pull ups look easy on the rings
Ryan making pull ups look easy on the rings

Bench Press 3RM

WOD:
3 Rounds
15-12-9
500m Row
Burpees
KB Swings (1.5/1)
Over the Box Jumps (24/20)

***

Save the Date – Saturday, 12/16 Ultimate Christmas Party

*

Gymnastics Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 21

WOD:IMG_6084
“Badger”
3 Rounds
30 Squat Cleans (95/65)
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

***

There wasn’t much information given on HQ site regarding Chief Petty Officer Mark Carter, who we do this WOD in honor of today…further research found this info on navy.mil: 

Release Date: 12/13/2007

VIRGINIA BEACH, Va. (NNS) — Special Warfare Operator Chief Petty Officer Mark T. Carter (SEAL), 27, of Fallbrook, Calif., was killed while conducting combat operations in support of Operation Iraqi Freedom December 11, 2007.

Carter enlisted in the U.S. Navy Oct. 6, 1998, and graduated from boot camp at Recruit Training Command, Great Lakes, Ill., in December. In May 1999, Carter entered Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., Class 226. It was the SEALs’ embodiment of the Navy Core Values of Honor, Courage, and Commitment that drew Carter to volunteer for SEAL training.

“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” said Carter’s commanding officer. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss and I urge those who knew him to honor his life, in the best way we know how.”

Following graduation from BUD/S, Carter served at two West Coast-based SEAL Teams through April 2004. He was assigned to an East Coast-based SEAL team the same month, where he served the remainder of his career.

“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a Chief Petty Officer makes that loss even tougher. Chief Carter served with an enormous heart and constant dedication throughout his career,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”

His awards and decorations include two Bronze Stars with “V” for valor, Joint Service Commendation Medal with “V”, Navy and Marine Corps Commendation Medal, Navy and Marine Corps Achievement Medal, Navy Unit Commendation, three Good Conduct Medals, Armed Forces Expeditionary Service Medal, two Combat Action Ribbons, Iraq Campaign Medal, Afghanistan Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, National Defense Service Medal, and three Sea Service Deployment ribbons, Navy Expert Rifleman Medal, and Navy Expert Pistol Shot Medal.

Carter, a graduate of Fallbrook Union High School, is survived by his father, mother, three brothers, and four sisters.

For more information on Naval Special Warfare, visit the Web site: www.seal.navy.mil .

For more news from Naval Special Warfare Group 2, visit
www.navy.mil/local/nswgtwo/.


CF Blog October 22

Skill/Practice: i
15-20 min GOAT WORK

WOD:
“Tabata”
Ball Slams
Renegade Rows
Lunge Steps
Sit-ups


CF Blog October 23

Strength:
Back Squat 3-3-3-3-3

OLYMPUS DIGITAL CAMERA
WOD:
3 Rounds
400m Run
25 Air Squats
25 Push-ups
25 Box Jumps (24/20)

***

Momma’s Quote of the Week:  “Let’s not judge. Let’s draw inspiration from each other’s stories-successes and failures-and realize we’re all connected.”—Cory Booker

***

*Reminder*

Saturday 10/28 is the HalloWOD hosted by Mallory and Dalissia.  This will be a fun even and will serve as a great fundraiser for Cystic Fibrosis

Please be aware that there will be no regularly scheduled classes on Saturday.

Open Gym will be available for our members in the Pit from 8am-11am.

Hopefully we see lots of faces to support a great cause on Saturday!  Grab a partner and come participate or just hang out and lend your support!!


Conditioning – October 23

IMG_9638[hr] 5 Rounds
20 goblet squats
50 double unders
400m run


CF Blog October 24

WOD:IMG_5914
3 Rounds
10 Clean & Jerks (135/95)
5 Muscle-ups

Speed Cash Out:
2 X 150m Shuttle Sprint (25m down & back, 50m down & back)

***

Save the Date – Saturday, 12/16 Ultimate Christmas Party

*

Gymnastics Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

This Saturday 10/28
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 25

IMG_9666[hr] 1000m row
10-1 ball slams and 1-10 sit-ups with slam ball
800m run
10-1 wall balls and 1-10 Russian Twists with medball
1000m row


CF Blog October 25

Partner WOD:IMG_6135
800m Run (together)
100 Wall Balls (20/14)
100 KB Swings (1.5/1)
100 Burpees
100 Sit-ups

***

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.

*We will have wish list items on display by the entrance to the Main Gym within the next few weeks.  More details to come


CF Blog October 26

Lewis
#tbt lol

Strength:
RDL 8-8-8

WOD:
5 Rounds
12 Alternating DB Snatches
25 Double Unders
200m Run

***

*Reminder*

Saturday 10/28 is the HalloWOD hosted by Mallory and Dalissia.  This will be a fun even and will serve as a great fundraiser for Cystic Fibrosis

Please be aware that there will be no regularly scheduled classes on Saturday.

Open Gym will be available for our members in the Pit from 8am-11am.

Hopefully we see lots of faces to support a great cause on Saturday!  Grab a partner and come participate or just hang out and lend your support!!

*
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 27

Strength:

Halloween fun at the 6:30 pm WOD

Front Squat 2RM

WOD:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

***

*Reminder*

Saturday 10/28 is the HalloWOD hosted by Mallory and Dalissia.  This will be a fun even and will serve as a great fundraiser for Cystic Fibrosis

Please be aware that there will be no regularly scheduled classes on Saturday.

Open Gym will be available for our members in the Pit from 8am-11am.

Hopefully we see lots of faces to support a great cause on Saturday!  Grab a partner and come participate or just hang out and lend your support!!

*
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 28

https---cdn.evbuc.com-images-35731414-199137399896-1-original

*Reminder*

Today is the HalloWOD hosted by Mallory and Dalissia.  This will be a fun event and will serve as a great fundraiser for Cystic Fibrosis

*Please be aware that there will be no regularly scheduled classes today.

Open Gym will be available for our members in the Pit from 8am-11am.

Grab a partner and come participate or just hang out and lend your support!!

*
HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds will go towards the Charlotte Chapter of CF. Costumes are not required, but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats every 30 minutes with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! (Please check Athletes of Ultimate FaceBook page to see updates from Mallory regarding heats that are already full!)

Please keep in mind that ALL can participate! It will be a great workout, but will also be approachable and enjoyable for those who don’t necessarily do CrossFit! 

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event**

We are not asking for a certain amount of money when you register for a heat (but Eventbrite will not let you put in zero either-just as an FYI).

If you feel more comfortable donating in person or buying lots of raffle tickets that’s cool, but please remember that in order to select a heat time must donate some amount.

As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 29

Strength: photo (1)
Single Arm DB Bent Over Row
10-10-10 (ea. arm)

WOD:
7 Rounds
7 Med Ball Cleans
7 Burpees
7 Pull-ups


Conditioning – October 30

IMG_9573[hr] EMOM 20
Minute 1: Prowler
Minute 2: Box Jumps
Minute 3: Bike
Minute 4: Ring Rows

Cashout: accumulate 90 sec in plank – REST – 90 sec in a left side plank -REST – then 90 sec in a right side plank


CF Blog October 30

Strength: IMG_6205
OHS 2-2-2-2-2

WOD:
400m Run
30 K2E
50 OHS (75/55)
30 K2E
400m Run

***
CONDITIONING WOD:
EMOM 20
Minute 1: Calorie Row
Minute 2: KB Swings
Minute 3: Calorie Bike
Minute 4: Pull-ups

CONDITIONING CASHOUT: accumulate 90 sec in plank – REST – 90 sec in a left
side plank -REST – then 90 sec in a right side plank

***

Momma’s Quote of the Week:  “Happiness does not come from doing easy work but from the afterglow of satisfaction that comes after the achievement of a difficult task that demanded our best.”—Theodore Isaac Rubin 

***

Some (great) advice from our friends at The Good Kitchen:

Good Advice

Eat a better breakfast. For most people, breakfast is an after-thought. Vinnie Schtulman says it’s the most important meal of the day (yes that’s a Police Academy reference). Is he right? Weight loss, better health, and energy for performance all vote yes for not skipping that morning meal.

But often breakfast is not treated with the same care as other meals. We fall into the trappings of quick items. It may be more accurate to call breakfast the most dangerous meal of the day. Not only because of the sugar in so many breakfast cereals, but also because the refined grains that compose them are virtually the same thing (sugar) once they reach your bloodstream.

Breakfast was the most important meal of the day until we ruined it.


CF Blog October 31

Strength: jack
Deadlift 3-3-3-3

WOD:
5 Rounds
20 Ball Slams (30/20)
50m Waiter’s Walk (1.5/1) (25 meters down & back)
20 Abmat Sit-ups
200m Run

***

Happy Halloween!!!  Normal schedule of classes today…costumes encouraged!!!

*

This is an older article posted last year, but thought it was a good one from “Lift Big, Eat Big”:

Inner Dialogue: Why You Need to Toughen Up

That’s negative self-talk. The insidious voice that tunnels out of your subconscious when you start to get uncomfortable. Cut it out. Now. I’m going to help you realize why it’s hindering your performance.

WHY DO SOME ATHLETES EXCEL WHILE OTHERS DON’T?
If you’ve spent any time in a high intensity training facility, whether a CrossFit gym, a garage gym, or a group exercise class, you’ve probably seen the high level athletes that continually crush their workouts. You’ve probably also worked out alongside these people and wondered how the heck they do it. There’s many moving parts to a great athlete, one of the biggest pieces being mental toughness. This toughness goes beyond going against what your body is telling you and jumping back on the pull-up bar after ripping your hands to shreds. That’s not mental toughness. Mental toughness is when you feel like your lungs are collapsing but keep moving, no matter how slowly. Mental toughness comes from the ability to filter out your own negative self-talk. Henry Ford once said, “Whether you think you can or you can’t, you’re right.” I think about that quote often, especially when going for a PR on a lift or a benchmark work out. It’s true. The thoughts that you choose to listen to will define your performance.

HOW DO I GET MY ACT TOGETHER?
Start Meditating
I’m not sure why people are so terrified of meditation. The common misconception is that meditation requires you to sit and think about nothing. Fortunately, that’s not true. Meditation is a challenging skill, and one worth adding to your recovery and regeneration routine. The simplest way to start a meditation practice is to set aside five minutes every day. I like to meditate at the end of the day as it helps me unwind and decompress after being around people all day.

Begin in a comfortable seated position. This can be on the floor with your back against the wall or a chair or seated in a chair. Avoid laying down as it’s tempting to fall asleep or get distracted. Set a timer on your phone for five minutes and toss it to the other side of the room – no distractions, people. This means music too. Music will distract you from the thoughts you’re trying to tune into.

Close your eyes. Start to notice your breath. You don’t have to ‘om’ or make any special breathing noises, just breathe naturally. Notice the sensation of your breath as it goes in and out through your nose. Notice how your body feels in this seated position. Start to bring your awareness to your senses. Create awareness of the way the air feels on your skin, on how the back of your eyelids look, on any sounds you might hear. Tuning into our senses in a controlled state help to develop a better sense of intuition and of your body. Your relationship with your body is one of the most important ones you can develop. This simple practice of sitting quietly can help you discover your thought patterns. During your meditation, allow thoughts to travel through your mind, as if they’re a breeze coming in an open window. Allow your thoughts to surface at the front of your mind, acknowledge them, and then set them free. If you find yourself wanting to dwell on something, observe that. There’s no wrong way to acknowledge your own thoughts.
Once your five minutes is up, treat yourself to any comfortable stretches you feel like taking. You’re already on the floor, so I recommend taking a few rounds of cat and cow stretch. If you don’t know what that is, use this thing called google. I hear it’s pretty great.

Read whole article here…


CF Blog November 1

Partner WOD:FullSizeRender
1000m Row
25 Burpee Box Jumps (24/20)
25 Power Snatches (115/80)
100 Double Unders
100 Wall Balls (20/14)
100 Double Unders
25 Power Snatches (115/80)
25 Burpee Box Jumps (24/20)
1000m Row

CONDITIONING WOD:
4 Rounds
15 Wall Balls (20/14)
10 Push-ups
400m Run
10 Box Jumps (24/20)
15 Weighted Sit-ups (45/25)

***

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.

*We will have wish list items on display by the entrance to the Main Gym within the next few weeks.  More details to come


September-2017

CF Blog September 2

WOD: Running Clock
AMRAP 3IMG_5438
20 cal row
30 wall balls
20 T2B
30 Box Jumps(24/20)
20 Ball Slams(30/20)
30 Burpees
20 Shoulder –to-Overhead​​(135/95)
300m Shuttle Run (6x50m)

Rest 1 min

AMRAP 6
20 cal row
30 wall balls
20 T2B
30 Box Jumps(24/20)
20 Ball Slams(30/20)
30 Burpees
20 Shoulder –to-Overhead​​(135/95)
300m Shuttle Run (6x50m)

Rest 1 min

For Time
20 cal row
30 wall balls
20 T2B
30 Box Jumps(24/20)
20 Ball Slams(30/20)
30 Burpees
20 Shoulder –to-Overhead​​(135/95)
300m Shuttle Run (6x50m)

***

#HelenForHouston

By now, we have all seen some of the catastrophic effects that Hurricane Harvey has had on Houston, but most of us cannot imagine the ongoing devastation as this 500 year flood continues, or the long term rebuilding aid that will be needed once the water subsides.

Here at the gym, we will be trying to do our part in support of the relief efforts by taking part in the Beyond the Whiteboard’s #HelenForHouston event on Monday. (More on this below).

However, if you are looking for a way to donate on your own, The New York Times has provided a list of reputable charities:

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 3

Strength: FullSizeRender-2
Strict Ring Pull-Up
(1 sec pause at top, 2 sec eccentric)
*4-6 reps
*4 sets
*strict pull-up or ring row for sub

WOD: 2 RFT
800m Run
25 KBS(1.5/1)
5 Wall Walks
5 Renegade Rows  (Heavy)

***

Labor Day Hours:
8 & 9:30 am classes only

We’ll be doing #HelenForHouston

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 4

Labor Day Hours:wordpress
8 & 9:30 am classes only

***

Momma’s Quote of the Week:  “I don’t want to live in the kind of world where we don’t look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I can’t change the way anybody else thinks, or what they choose to do, but I can do my bit.”—Charles de Lint

***

We’ll be doing #HelenForHouston

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 5

Strength: IMG_5501
Back Squat 3-3-3-3-3 (80-90%)

WOD: (11/10/15)
AMRAP 10
10 Ball Slams (30/20)
20 Abmat Sit-ups
30 Double Unders

***

Kind of loving this advice from life.Spartan.com (warning- language):

The human brain is wired to come up with big ideas. Following through? Not so much. Take business startups. A 2015 Gallup report found that 49 percent of potential entrepreneurs with a business idea say they don’t know where to start. Meanwhile, University of Scranton research found that a quarter of New Year’s resolutions are abandoned within the first week.

Yet, the secret to starting anything and seeing it through is really quite simple: JFDI. Just fucking do it.

Simple, obviously, doesn’t mean easy. Any new project, whether you’re launching a business, writing a book, or taking on a new diet or training program, can be so intimidating that by hesitating you feel like you’re protecting yourself from failure.

Stanford philosophy professor emeritus John Perry, Ph.D., calls it “structured procrastination.” As he explains in The Art of Procrastination, it’s not always bad to gear up slowly, especially when we’re still getting other things done.

But there’s a point when delaying is no longer an option. After all, if your dream is to run the Yukon Arctic Ultra, putting off your training while you detail your car isn’t going to get you marathon-ready, no matter how many times you wax on, wax off.

Same with shuffling tasks around on your to-do lists to get some boxes ticked. What looks like productivity often hides the fact that you aren’t really procrastinating so much as deciding not to act at all.

In their 1981 study on how we frame our decisions, psychologists Daniel Kahneman and Amos Tversky wrote that our brains have an aversion to loss. That’s why we nearly always choose the option that offers the least change, and by extension the least risk. Acting on our dreams, and failing, means we risk losing them forever.

Author Steven Pressfield makes a similar point in Turning Pro. Procrastination, he writes, is just one form of “resistance,” which comes in many guises, including self-doubt and suspicion. The nature of resistance is to make you too tired to do anything. It takes so much energy to convince yourself you can’t do something that there’s none left to actually start the project.

Which brings us back to JFDI. Instead of letting resistance fight you, Pressfield advises, you have to fight resistance to have any hope of getting started and eventually achieving your goal. How? By side-stepping all your B.S. excuses and, well, just fucking doing it.

Step 1: Show Up

In Turning Pro, Pressfield says you must show up not just on the first day, but every day. Want to start training? Go to the gym. Building a business? Start brainstorming. Want to write the next great American novel? Sit your ass down and start typing. Repeat every single day. It doesn’t matter if you produce great workouts or great ideas or great prose. You can’t do any of those things until you first strengthen your commitment to the project.

read full article here…


Conditioning – September 6

IMG_9671[hr] 800m Run
40 Wall Balls
40 Russian Twists
40 Burpees
40 Box Jumps
40 Ball Slams
40 KB Swings
800m run


CF Blog September 6

Partner WOD: Alternating MovementsIMG_5506
EMOM 8
3 Box Jumps (30/24)
6 Calorie Row
9 Thrusters (95/65)

Rest 2 Minutes

EMOM 8
3 Wall Walks
6 Lateral Barbell Burpees
9 Hang Power Cleans (95/65)

Rest 2 Minutes

EMOM 8
3 Burpee Pull-ups
6 Front Rack DB Walking Lunges (45/30)
9 T2B

*partners alternate movements
*if work is not completed within the minute, next minute is taken off

***

Today is BRING A BUDDY Day!!!

If you have a friend or family member who has been wanting to try out CrossFit, please bring him/her to any one of our regularly scheduled CrossFit classes today to try a class on us!


CF Blog September 7

Strength: IMG_5514
Deadlift 5-5-3-3-1-1

WOD:
3 Rounds
25 Push Presses (95/65)
500m Row
100 Double Unders

***

Beers and Burpees is next weekend….

** REGISTER NOW, SOME HEATS ARE SOLD OUT ALREADY! **

Registration price includes participation in the event, free t-shirt (men) and tank top (women), 7 beers per team (if over 21) plus other give-aways from our sponsors.   You don’t drink?…No problem, just sign up for the Regular Division where drinking is optional and exercises can be modified.

LOCATION – CrossFit Charlotte (9535 Monroe Road #100, Charlotte, NC)

Plan to make a day out of it…beer and food vendors will be there all day and there will be activities for kids and adults including free “field-day” challenge events for you and your friends.  Past and present “Dream Kids” will be there as well to share their story.

Check out our main page http://www.beersandburpees.com/ to see a demo video of the workout.

* YOU MUST BRING ID WITH YOU TO EVENT IN ORDER TO DRINK. YOU CAN NOT BRING YOUR OWN ALCOHOL AND NO DRINKING ALCOHOL BEFORE THE WORKOUT (INSURANCE PURPOSES)*


REGULAR DIVISION – $120 FOR A TEAM OF TWO

Teams can be male/female, female/female or male/male.  This division will not be judged for standards and will not be eligible for top team prizes. There will be modified exercises as an option for people who can not do some parts of the workout and drinking is not required for this division.


CF Blog September 8

WOD:IMG_0543
3 Rounds
5 Strict Chin-ups
10 Ring Dips
20 Alternating DB Snatches (45/30)
40 Walking Lunges

Cash Out: 1 Min Max Calorie Bike

***

Love this from our friend, Amber, at The Good Kitchen:

Things I Learned From My Mom

My mom was an amazing cook. Not classically trained like a true “chef.” Just a great southern-style cook. She prepared amazing fried chicken. Her biscuits and gravy were the best I’ve ever had. A lot of my earliest memories are of our time together around the butcher block in our kitchen.

She was such an amazing cook that I was hesitant to help her out. It was intimidating to me as a kid. She just seemed to have this understanding about all the tools to use, the ingredients that work and the ones that don’t. I later realized it’s just about gaining the knowledge as you go.

Eventually, I opened up to the idea of cooking with my mom. It helped us forge a special bond. Some of my fondest memories were forged with her in the kitchen around food. Even though she passed away two and a half years ago, her lessons are very much part of who I am as a person. They define how I approach feeding others.

My Mom’s 5 Most Important Food Lessons

  1. Grow a garden. Mom always had a garden. She would grow the biggest tomatoes. We called them ‘Bobbimaters’ – her nickname was ‘Bobbi.’

  2. Cook from scratch. She always cooked from scratch. No shortcuts. If she didn’t cook from scratch, we went out to eat. When her health got in her way and she quit working, I was in high school. So we would have breakfast, lunch and dinner together at home. It was amazing!

  3. Understand food phases. This is funny. We all have “periods” that we go through as kids… Mom would take me to get a hamburger when I was a vegetarian because I was craving meat. And, she wouldn’t blow my cover. Bless her.

  4. Learn how to cook. Mom taught me how to cook, even though I hated it at first. She showed me that cooking can be very therapeutic and expressive.

  5. Chips and salsa are a legit food group ;-). We ate Mexican at least once a week when I was growing up.

Amber Lewis and Her Mom

Given my initial hesitancy to roll up my sleeves in the kitchen, it’s funny that I ended up starting a food business. I learned how to cook from my mom. The Good Kitchen is a testament to her inclusion of me in the kitchen as a young’n. In her honor, I started this business. I started it as a way to serve others nutrient-dense food that makes people healthier in mind, body and spirit.

Lots of our beginning recipes were riffs I built off of the meals I remember her preparing for my dad and I. Recipes that I tweaked to be healthier, while still maintaining those great flavors. Like Stuffed Peppers, Fried Chicken (that was a tough one), Mac ‘n Cheese and Spaghetti.

Because I grew up under my mom’s wing providing meals for three, and more recently cooking for two busy adults while working full-time in my 20s and 30s, I understand the challenges we all face getting good food on the table. Balancing work, kids’ schedules, social life, vacations, family time, etc. Plus, a lot of people may not have the time or skills to cook from scratch. We help with both. We can do all the prep work, cooking and clean up, while you enjoy time with family, friends, or just by yourself.

With our kids line of meals, “the lunchbox” –  (our healthier version of the Lunchable) – we are providing parents with nutritious meals they can feed their kids. We wanted  parents to  feel confident in the quality of a convenient children’s meal.  Then they can focus more on their families and spend more quality time with their kids.

Make sure to check out all of The Good Kitchen’s offerings for both kids and adults!!


CF Blog September 9

WOD: IMG_5530
“Dunn”
AMRAP 19
3 Muscle-ups
60yd Shuttle Sprint*
6 Burpee Box Jump Overs 20″

*5 yards out and back, 10 yards out and back, 15 yards out and back

***

HERO-Keilin-Dunn-1Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

***

Beers and Burpees is next weekend!!!  Sign up to participate or come out and watch!  Either way, you’ll be supporting a great cause!!


CF Blog September 10

WOD:photo (4)
4 Rounds
50m Farmer’s Walk (1.5/1)
400m Run
50m Farmer’s Walk (1.5/1)
15 Wall Balls (20/14)

Cash Out: Prowler Pushes (high down/low back) x 3


CF Blog September 11

Strength:

picture courtesy of http://www.moretobe.com/2013/09/remember-911-praying/
picture courtesy of http://www.moretobe.com/2013/09/remember-911-praying/

Front Squat 3RM

WOD: “Never Forget” (CFFB)
3 Rounds
9 Power Cleans (225/155)
11 HSPU
101yd Shuttle Run

***

Momma’s Quote of the Week:  “Here’s my whole marketing idea: treat people the way you want to be treated.”—Garth Brooks  

***

Some Monday motivation from Lift Big Eat Big:

FINDING INSPIRATION TO DRIVE MOTIVATION AND ENHANCE PERFORMANCE

Whether you’ve been an athlete for years, are just starting your venture in strength training, or want to live an overall healthier lifestyle, at some point you will likely confront an absence of motivation. Taking the time not only to recognize but also examine your initial motivation, where it came from, why you want to achieve the goals you’ve set out for yourself, and how practical your goals are will be greatly beneficial in making lasting change and seeing growth. By reexamining what your big picture is, your goals become more tangible and your motivation turns to habit, discipline, and success over time. In sport, but also in life, we tend to be most successful when following a plan that allows flexibility within specific constraints. Knowing that your motivation will likely shift over time and being prepared to adjust your goals and anticipate their completion will also help in establishing new goals and develop goal oriented habits.

New beginnings and the establishment of habits often come with mixed feelings of excitement and novelty as well as fear of change. Change is uncomfortable. No matter how much we may need it, the mind and body resist change because it creates imbalance in homeostasis making adherence such a challenge. Typically, when we are trying to problem solve we look at tools we’ve used in the past. By discovering new tools and strategies in the present to overcome obstacles, we enter a state of novelty which in its truest form is a state of mindfulness, exploration, and relaxation. Biologically, entering a state of novelty reduces stress hormones including cortisol, norepinephrine and epinephrine while secreting dopamine, a pleasure receptor. There is no likelihood of being simultaneously mindful and obsessive, you have either one or the other. Mindfulness is not only an excellent coping strategy to reduce obsessive thinking but also allows you to focus on the present, seek discovery, and see opportunity clearly.

Athlete or not, we all have easy and hard days; days when you’re straight killing it and days when you’re simply going through the motions. The distinct difference between a hard day and easy day is effortlessness; you feel your most happy, confident, highest self-able to meet challenges head on and mediate any dilemma that comes your way. More often than not, this is when the foundations of nutrition, sleep, hydration, personal life and social life are in harmony.

Nevertheless, there must be days when you’re just going through the motions to teach yourself that you can grind through the BS. Sometimes dragging through the mud for a little while is the only way to come to terms with how awful it feels fighting through a workout being sick, angry, or distracted. It doesn’t take long to be in that headspace and realize that sacrificing performance isn’t worth the setback of achieving monster goals.

Working out only when you feel a certain way is one of the biggest disservices you can do yourself.  Only training when you’re happy can be just as limiting as only training when you’re pissed off.  Expecting some off- training days and adapting to it in a controlled manner every once in a while, being aware that it’s only temporary is extremely powerful. If you can leave the gym without feeling completely defeated means you’ve won. This is a pinnacle point where your inner warrior is tested and you face the question of: “Can I use this pain and frustration as motivation to see what I’m truly made of?”

Read full article here…


Conditioning – September 11

Flag[hr] WoD 1: 21-18-15-12-9-6-3 of Ring Rows + V-ups + Double Unders

WoD 2: 5 Rounds of 30 sec Wall Sits + 1 min Plank


CF Blog September 12

Strength/Skill: IMG_5562
Turkish Get-up 5-5-5 (ea. side)

WOD: (from 8/29/16)
30 Burpees
45 Wall Balls (20/14)
60 Ball Slams (30/20)
45 Wall Balls (20/14)
30 Burpees

***

New post from our friends at The Good Kitchen:

Think about your favorite photograph.

You have it inside your house, in a frame, behind glass. You can count on gazing at it for many years. You don’t worry about it fading or falling apart.

Now think about taking that photograph out of the frame. Go outside and throw it down in your driveway. Walk away.

How long would it take for the sun, the wind, and the rain to corrupt it?

You know that excessive sun exposure can prematurely age your body from the outside. But are you prematurely aging your body from the inside by making fundamental nutrition mistakes?

The Top 5 Nutrition Mistakes That Accelerate Your Aging

  1. Not eating enough quality protein. Sarcopenia is the loss of muscle mass as we age. It can be up to 5% per year in sedentary people.  Eating too little protein can accelerate this process. Possible effects of sarcopenia include decreased muscle strength, problems with mobility, frailty, weak bones (osteoporosis), falls and fractures, decreased activity levels, diabetes, weight gain, and a loss of physical function and independence

  2. Not eating enough fiber. – Too little fiber in your diet can have adverse effects such as irregular digestion, elevated cholesterol, weight gain, and colorectal cancer.

  3. Eating too much starch and sugar. By now you know that too much bread, pasta, and sugar is bad for you. A diet high in rapidly absorbed carbohydrates and low in cereal fiber is associated with an increased risk of type 2 diabetes. And don’t forget about AGEs (Advanced Glycation End Products). Think of this as caramel in your bloodstream. Your body can make these when excess sugar in your bloodstream combines with proteins or fats in your blood vessels, muscles, and internal organs. AGEs accelerate your aging.

  4. Not getting enough omega-3s. You don’t want your body to outlast your mind. Low levels of Omega-3s have been linked to declines in fluid intelligence (capacity to reason).

  5. Too much Alcohol. An occasional glass of wine is OK, but chronic, excessive consumption can lead to liver damageand skin cancer.

Read full article and check out menu here…


Conditioning – September 13

IMG_9538[hr]800m Run
10-1 Sit Ups
1-10 Lunges
800m Run
10-1 Push-ups
1-10 Squats
800m Run


CF Blog September 13

Partner WOD:IMG_5571
1000m Row
then
2 Rounds of:
50 Pull-ups
100 KB Swings (1.5/1)
100 Abmat Sit-ups
50 Box Jumps (24/20)
then
1000m Row

***

Food for thought from The Washington Post:

Students eat lunch at Irving Elementary School in Sioux City, Iowa. (Jim Lee/Sioux City Journal/AP)

The Department of Agriculture has invested seven years and several million dollars in a popular program that claims it gets students to eat significantly more fruits and vegetables.

But as a recent critique of the research behind the program reveals, “significantly more” often means an amount as small as a single bite of an apple.

The critique, which was published on the academic platform PeerJ in August,  alleges that researchers have exaggerated the benefits of a program that is now used as a model for healthy eating in schools. The critique is preliminary and has not been peer-reviewed.

The paper raises questions about the efficacy of the Smarter Lunchrooms Movement, which has been adopted by more than 30,000 schools across the U.S. since its launch in 2010. And it speaks volumes about the challenges of trying to get children (and adults) to voluntarily improve their diets.

In addition to the Smarter Lunchrooms Movement, USDA has devoted millions of dollars to improving the nutrition of school meals and encouraging food-stamp recipients to buy more produce.

Both efforts produced results on par with a single bite of apple, said David Just, the co-director of Cornell University’s Center for Behavioral Economics in Child Nutrition Programs, the research group that administers the Smarter Lunchrooms Movement.

Any nutrition intervention — including Smarter Lunchrooms — comes with striking limitations, Just acknowledges.

“The best we would hope for, under ideal conditions, is to get kids to eat some extra fraction of a serving of fruits or vegetables,” Just said.

Since 2010, the USDA-funded Smarter Lunchrooms program has often been held up as a model for persuading children to make healthier choices.

Using the principles of behavioral economics, a field that studies why people make decisions, Smarter Lunchrooms encourages school food service workers to make cosmetic changes that “nudge” students toward healthier choices. Administrators may place fruits in attractive baskets, for instance, or assign catchy names to vegetable dishes.

Schools that adopt these techniques can earn awards of up to $2,000 from USDA. More than $5.5 million in grants have also been earmarked for Smarter Lunchrooms training.

But the research methods employed by the Smarter Lunchrooms team have fallen under scrutiny, forcing Cornell to open an investigationinto its practices earlier this year. Six months ago, after one of the team’s directors published a blog post that described unorthodox statistical methods, a team of three independent researchers raised concerns about a number of the lab’s papers.

Andrew Gelman, a statistician at Columbia University, accused the labof using statistical manipulations — what he called “junk science” — designed to make its findings look more significant.

More recently, Eric Robinson, a behavioral scientist at the University of Liverpool who researches eating behavior and obesity, reviewed a series of BEN Center papers that informed the Smarter Lunchrooms techniques. He found that several appeared to exaggerate the available data or over-generalize their findings.

In one instance, a series of interventions that were said to “significantly” increase children’s fruit consumption only led them to eat the equivalent of an extra one-tenth of a small apple per day — the aforementioned apple bite.

Read full article here…


CF Blog September 14

Strength: IMG_5576
Back Squat 1-1-1-1-1-1-1

WOD:
5 Rounds
200m Run
7 Hang Power Snatches (95/65)
12 Ring Dips

***

Don’t forget, Beers and Burpees is THIS SATURDAY!!!

On September 16th, 2017 the 7th Annual Beers and Burpees Charity Event presented by Flexogenix will be held in Charlotte.  Over 15 local gyms (including CrossFit gyms, Orangetheory, Boot Camps and more) are partnering to host the event where the Charlotte Fitness Community and up to 1,000 people will come together to workout, drink beer and raise money for the Dream on 3 Charity organization. 

Our goal is to raise $40,000 for Dream on 3, a local wish-granting organization whose mission is “Making sports dreams come true for children with chronic illnesses, developmental disabilities, or life-altering conditions”.

There will be heats starting every 30 minutes from 11am to 6pm.  In addition to the heats, there will be free “field-day” type events, beer vendors, food trucks, kids “Brownies and Burpees” division, teen division, adaptive athlete division, kids activities, music and much more throughout the entire day.

To register, donate, or find out more information, check out the site here


CF Blog September 15

Strength: FullSizeRender
Weighted Pull-ups 3-3-3-3-3

WOD:
AMRAP 12
75 Double Unders
12 Front Rack Lunges (135/95)
9 Shoulder to Overheads (135/95)
7 Lateral BB Burpees

***

Don’t forget, Beers and Burpees is TOMORROW!!!

On September 16th, 2017 the 7th Annual Beers and Burpees Charity Event presented by Flexogenix will be held in Charlotte.  Over 15 local gyms (including CrossFit gyms, Orangetheory, Boot Camps and more) are partnering to host the event where the Charlotte Fitness Community and up to 1,000 people will come together to workout, drink beer and raise money for the Dream on 3 Charity organization. 

Our goal is to raise $40,000 for Dream on 3, a local wish-granting organization whose mission is “Making sports dreams come true for children with chronic illnesses, developmental disabilities, or life-altering conditions”.

There will be heats starting every 30 minutes from 11am to 6pm.  In addition to the heats, there will be free “field-day” type events, beer vendors, food trucks, kids “Brownies and Burpees” division, teen division, adaptive athlete division, kids activities, music and much more throughout the entire day.

To register, donate, or find out more information, check out the site here


CF Blog September 16

WOD: “Morrison”IMG_5605
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (1.5/1)

ScottMorrisonHeroU.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

***

Save the date:

October 28 – Fundraiser WOD for Cystic Fibrosis.  More deets to come


CF Blog September 17

WOD:20141015_063746

21-15-9
DB Squat Clean Thrusters (35/20)
Burpee Pull-ups
400m Run


CF Blog September 18

Strength: IMG_5615
Back Squat 10-10-10

WOD:
30-20-10
Wall Balls (20/14)
GHD Sit-ups*
Pull-ups

*sub parallel or abmats as needed

***

Momma’s Quote of the Week:  “Don’t ever mistake my silence for ignorance, my calmness for acceptance or my kindness for weakness. Compassion and tolerance are not a sign of weakness, but a sign of strength.”—Dalai Lama

***

Kettlebells 4 Kids!!

We will be running the kettlebells4kids Fundraiser WOD tomorrow!!  Donations are not required in order to participate, but if you feel so inclined, you can donate here…

A little about the cause:

kettlebells4kids is a non-profit organization built to educate the American public about the growing issue of  child homelessness in our country. In one of the richest countries in the world, 2.5 million homeless kids in America is simply unacceptable.

Homeless children do not choose their situation and we know as humans, we are what we experience. In order to help break the cycle of homelessness, we are on a mission to bring the power of fitness to homeless children living in shelters across our country. Building strong children today can create successful communities tomorrow.

If you are a CrossFitter, you believe that we can improve our community one person at a time. It starts with improving ourselves and then it becomes about helping others improve themselves. It is about Support. Motivation. Encouragement.

These are also things homeless children and their families need – someone who says “Hey, how can I help you? I know you can do this!”

Please join us and become a Champion for homeless children in your community.

 


Conditioning – September 18

IMG_9613[hr] 4 Rounds
400m run + max ball slams + 2 mins rest between rounds


CF Blog September 19

Strength: IMG_5622
Clean & Jerk 1-1-1-1-1-1-1

WOD: “Kettlebells4Kids”
AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)

***

Kettlebells 4 Kids!!

We will be running the kettlebells4kids Fundraiser WOD today!!  Donations are not required in order to participate, but if you feel so inclined, you can donate here…

A little about the cause:

kettlebells4kids is a non-profit organization built to educate the American public about the growing issue of  child homelessness in our country. In one of the richest countries in the world, 2.5 million homeless kids in America is simply unacceptable.

Homeless children do not choose their situation and we know as humans, we are what we experience. In order to help break the cycle of homelessness, we are on a mission to bring the power of fitness to homeless children living in shelters across our country. Building strong children today can create successful communities tomorrow.

If you are a CrossFitter, you believe that we can improve our community one person at a time. It starts with improving ourselves and then it becomes about helping others improve themselves. It is about Support. Motivation. Encouragement.

These are also things homeless children and their families need – someone who says “Hey, how can I help you? I know you can do this!”

Please join us and become a Champion for homeless children in your community.


Conditioning – September 20

IMG_9572[hr] AMRAP 20: 20 OHWL + 15 KB swings + 10 Wall Balls + 5 Burpees

Plank: 3 Rounds of 1 min on/1 min off plank holds


CF Blog September 20

Partner WOD:IMG_5636
800m Med Ball Run (20/14)
100 Double Unders
75 HSPU
100 Lateral Plyo Skier Hops
75 T2B
100 Double Unders
75 Ball Slams (30/20)
100 Lateral Plyo Skier Hops
800m Med Ball Run (20/14)

***

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 21

Strength Superset:IMG_5646
Bent Over Row 5-5-5-5
superset w/
Bench Press 5-5-5-5

WOD: (from 12/15/15)
AMRAP 12
30 OHWL (45/25)
15 Ring Dips

Core Cash Out:
2-3 Rounds
10 Vertical Plate Press
20 Paloff Press (10 ea. side)
40 Flutter Kicks
10 Back Extensions

***

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 22

Strength: IMG_5655
Snatch 1-1-1-1-1-1-1

WOD:
21-15-9
Power Snatch (75/55)
Calorie Bike/Row

***

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 23

WOD: “Emily”IMG_5662

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

***

HERO-EmilySecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


CF Blog September 24

WOD 1:FullSizeRender-27
4 Rounds
200m Run
16 KB Swings (1.5/1)
10 Plyo Push-ups

WOD 2:
3 Rounds
300m Row
16 Ball Slams (30/20)
10 Get-up Sit-ups (5 ea. side)


Conditioning – September 25

IMG_9599[hr] 800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run

Cashout: 3×10 GHDs and Back Extensions


CF Blog September 25

Strength: IMG_5706
Hang Power Clean 3-3-3-3-3

WOD:
9-15-21
Thrusters (95/65)
Bar Facing Burpees

***

Momma’s Quote of the Week:  “We must not, in trying to think how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee.”–Marian Wright Edelman

***

Mark your calendars for these upcoming events:

*The month of October marks the 10 year anniversary of Ultimate CrossFit –
to help celebrate we will be honoring our past by doing the original
Ultimate CrossFit WODs aka LB’s first month of programming – albeit
modernized slightly and in conjunction with our regular strength/skill
work. This will begin starting next week (Oct 2nd) and run through the end
of the month.

*Cystic Fibrosis Fundraising Halloween/Costume WOD courtesy of Mallory and
Dalissia on Saturday, Oct 28th. Heats will begin at 9am. There will be no
regular classes on this day. More details to come.

*3 Hour Gymnastics Seminar from Pamela Gagnon
http://risingcrossfitballantyne.com/portfolio/pamela-gagnon/ More details
to come.


CF Blog September 26

Strength: FullSizeRender 2
Chin-ups/Weighted Chin-ups
3-3-3-3-3

WOD:
3 Rounds
400m Run
25 KB Swings (1.5/1)
25 Abmat Sit-ups

***

Mark your calendars for these upcoming events:

*The month of October marks the 10 year anniversary of Ultimate CrossFit –
to help celebrate we will be honoring our past by doing the original
Ultimate CrossFit WODs aka LB’s first month of programming – albeit
modernized slightly and in conjunction with our regular strength/skill
work. This will begin starting next week (Oct 2nd) and run through the end
of the month.

*Cystic Fibrosis Fundraising Halloween/Costume WOD courtesy of Mallory and
Dalissia on Saturday, Oct 28th. Heats will begin at 9am. There will be no
regular classes on this day. More details to come.

*3 Hour Gymnastics Seminar from Pamela Gagnon
http://risingcrossfitballantyne.com/portfolio/pamela-gagnon/ More details
to come.


Conditioning – September 27

IMG_9604[hr] 400m Run
20 KB SDHP
400m Run
40 KB swings
400m Run
100 Double unders
400m Run
40 burpees over KB
400m Run
20 KB deadlifts (10 per leg)
400m Run


CF Blog September 27

Partner WOD:IMG_5739
AMRAP 30
60 Wall Balls (20/14)
50 Calorie Row
40 K2E
30 Box Jumps (24/20)
20 Power Cleans (135/95)
10 Muscle-ups*

*sub 20 CTB Pull-ups

***

Check out this older article from Breaking Muscle on Kill Cliff…notice, the only con listed was that it only came in one flavor.  Not anymore!!  We carry most of the new flavors at Ultimate!!  Check it out and give one a try!!

Product Review: Kill Cliff Recovery Drink

Logan Gelbrich

kill cliff, kill cliff drink, kill cliff recovery drink, recovery drink, SEALs

How Kill Cliff’s recovery drink got the name “The Tasty” is less mysterious than where the name “Kill Cliff” itself came from. Countless samplings around the country yielded one common description from taste testers upon their first sip: “That’s tasty.” The rest is history.

A former Navy Seal started Kill Cliff, and the brand commits a share of its earning to support Navy SEALs and their families. It’s with this heritage that much of the mystique around the name, Kill Cliff, originates. I’ve heard at least two different stories circulating amongst their fan base. One claims the name is in reference to a secret mountainside in rural Afghanistan where soldiers are marched off to their death never to be found. Another story claims the name belongs to the butt of a BUD/S prank in which a SEAL candidate named Cliff arrived at a team party to find everyone in attendance wearing shirts that read “Kill Cliff” – except him of course. I can only imagine that as the popularity of the brand grows so will the number of rumors surrounding the name.

As mysterious as the name is, the product isn’t a secret at all. The slender aluminum can might make you think “Redbull” upon first glance. “The Tasty” isn’t an energy drink, though. Using natural ingredients, Kill Cliff seeks to do what other energy drinks don’t do, which is address recovery by fighting inflammation. With just 15 calories and 25mg of caffeine, its nutritional footprint isn’t one to sound any alarms. Green tea extract and ginseng combine with ginger to create a unique flavor that, as I mentioned earlier, so many described as “tasty.” I’d describe the experience as a crisp Cactus Cooler-like taste with a hint of ginger that really separates the taste from anything I’ve had before.

As far as the application, I am a pretty clean eating athlete and it seems to fit well with me as a fun addition to my routine. As someone who sticks to water, Americanos, and a celebratory class of wine every now and then, I can drink Kill Cliff and feel good about it. Plus, this brand supports a fun environment. From their involvement in the military, endurance, and CrossFit communities to the personable branding, you just want to hang out with these guys.

As a recovery tool, Kill Cliff can be utilized in the post-workout window. In practice, however, there’s no reason not to enjoy Kill Cliff any time of day. Plus, the recovery attributes of green tea and light glycogen reload are more lifestyle type stores anyway. Increasing their consumption in general will yield benefits. Athletes need not view Kill Cliff is a medicated dose for acute situations, but rather a healthy alternative for everyday consumption.

read entire review here…


CF Blog September 28

Speed:IMG_5750
5 x 25m Sprints
5 x 50m Sprints

WOD:
5 Rounds
50 Double Unders
5 Power Snatches (135/95)

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog September 29

Strength: IMG_5770
Front Squat 5-5-3-3-1-1

WOD: “Mind Eraser”
AMRAP 20
7 Power Cleans (135/95)
7 Burpees
200m Run

***

Tomorrow!!

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 30

WOD: “Fight Gone Bad”

OLYMPUS DIGITAL CAMERA
3 Rounds
1 Min Wall Balls (20/14)
1 Min Sumo Deadlift High Pull (75/55)
1 Min Box Jump 20″
1 Min Push Press (75/55)
1 Min Row (calories)
1 Min Rest

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

HalloWOD for CF (Cystic Fibrosis

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 1

Strength: FullSizeRender-24
Single Arm DB Push Presses
5-5-5-5 (ea. arm)

WOD:
800m Run
21 KB Swings (1.5/1)
21 Goblet Squats (1.5/1)
400m Run
21 KB Swings (1.5/1)
21 Goblet Squats (1.5/1)
200m Run
21 KB Swings (1.5/1)
21 Goblet Squats (1.5/1)


August-2017

Pre-Unknown, August 2010

Five Workouts left in all of Ultimate Crossfit Bootcamp. We’re going out blazing.

“Back in the day” before there was a Pit attached to the gym on Rampart and before Unknown Brewing was conceived, we used to meet on inclement weather days in the South End Fieldhouse. They also hosted a Futsal league. We played some indoor soccer there more than once, got locked out when the temps were in the single digits (and still made a workout happen) and had a pre-Wedding weekend workout for Whittney and Blake Ashwood.

This workout is named in honor of Lt. Michael “Murph” Murphy, one of the members of Operation Redwing, a small team operation intended to capture or kill a high ranking Taliban official near Asadabad, Afghanistan in late July, 2005. Here is his story. There was a movie with Marky Mark, sans-Funky Bunch, too.


WoD: Bootcamp-style “Murph” Run 1 Mile, 100 Push Ups, 200 Sit Ups, 300 Squats. Partition as needed. Scale as necessary.


Conditioning – August 2

IMG_9667[hr] AMRAP 25
1 rope climb
2 prowler push (down and back)
3 turkish get-ups per arm
10 calories on bike


CF Blog August 2

Partner WOD: (from 8/3/16)IMG_4793
7-7-7
AMRAP 20
7 KB Swings (2/1.5)
7 Burpees
7 Wall Balls (20/14)

*alternate partners each round

Cash Out:
2 Rounds
10 Vertical Plate Press
40 Flutter Kicks
20 Paloff Press (10 ea. side)
30 Banded GMs

***

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 regularly scheduled CrossFit classes today for a FREE workout!!!

Conditioning – August 3

untitled (10)

Epic fishy storm

Not a news flash

Take risks

Shrinking seats

Sam Shephard

Don’t text and walk in Honolulu

Too much sleep

[hr]

Strength: 3×5 Turkish Get-ups

WoD: AMRAP 20
1 Rope Climb
10 Wall Balls
20 Situps
400m Run


CF Blog August 3

Speed:
20 Yard Pro Agility Shuttle

IMG_4799
pic courtesy of Fotobossi Photography


(5-10-5 Shuttle) 4-6 attempts

WOD: (from 10/24/12)
3 Rounds
25 Ball Slams (30/20)
400m Run
2 Rope Climbs
50 Abmat Sit-ups

***

from the UCF archives:

Let’s talk a little bit about goal setting…  

Do you have a specific goal in mind- something that you’d like to achieve within the next year?  Muscle-up? Sub-3 min Fran? 600lb deadlift?  You may have spent plenty of time visualizing this particular goal, but have you decided yet how you’re going to go about achieving it?

Goals are fantastic, but simply wanting something will not make it happen.  So here are just a few steps that you can take to make sure your goals come to fruition:

  • Once you have decided on a goal, write it down.  Along with the goal, write down why this goal is important to you and what it would mean for you to achieve it.
  • Have a game-plan – what can you do to bring this goal within your grasp?  Do you need to spend more time in open gym working on strength or honing gymnastic skills, or would you benefit from an Endurance class or two?
  • Commit to it – we all know that without commitment, New Year’s Resolutions quickly fall by the wayside.  The same is true when you set goals for yourself – don’t put them off until tomorrow, commit today!
  • Lastly, get others involved to both hold you accountable and encourage you along the way – family, friends, trainers.  This support group can make all the difference in the world.  Having a friend meet you for a gym date ensures that you make it into the gym, even on those days when your bed sheets are far more inviting (what’s more, your friends can give you a well-earned pat on the back when you hit benchmarks along the way).  Also talk to your trainers about your goals – they can provide you with some tools and advice to set you well on your way :)

Also keep in mind, goals do not always have to be long-term in nature.  You can set weekly and daily goals for yourself as well…This week I will make it to Olympic lifting class so I can begin to improve my clean…Today I will make sure to drink one more glass of water and one less can of soda…

And I always encourage peeps to set goals for themselves each time they approach a WOD.  Wherever you are in your level of fitness, set a WOD goal.  Ask what competitive times are for the WOD and give yourself a time to shoot for, try a lower resistance band, or go for that first RX!!!

It’s all within your reach.

What are your goals?


Camber
Camber

Big shout out to the coaches who have led workouts through the years at Freedom Park, Independence Park, the Met, the Pit and all over uptown: Cathy Baad, Boone Duwel, Amber Lewis, Whitney Preslar, Meg Tucker, Beth Lange, Chad (Martin not Hagerman – that dude could never be in the park that early), Katie Wachtler, $Bill Davis, Eric Carpenter.

I only overslept 3 times. And only lost my fob (with access to my car with everyone else’s keys) once.

About this photo: One year for Halloween, Amber dressed up as Carter. Scary and hard to un-see.

WoD: “BC Poker” – it’s a Deck of Cards workout, with a hill. OR OTM15 40sec/20sec Sprint/Recovery. Vote here in comments, or I’ll decide.


CF Blog August 4

Strength: IMG_4815
Clean & Jerk 1RM

WOD:
AMRAP 20
200m DB Farmer’s Carry (45/30)
20 Push-ups
40 Double Unders
10 DB Push Jerks (45/30)

***
It’s ONE REP MAX Clean and Jerk Day!!!
Make sure you make it in to test your gains!!!
***
Good reminder from PaleoLeap:

SOCIAL CONNECTIONS: NOT JUST FOR MENTAL HEALTH

You’ve probably heard of the Roseto effect, the name coined to describe one curious statistic about the otherwise ordinary town of Roseto, PA. At the beginning of the 20th century, people in Roseto died from heart disease half as often as people anywhere else. This didn’t happen in the surrounding towns; Roseto was basically a tiny island of heart health. The only noticeable difference that researchers could come up with to explain the puzzle was social cohesion: Roseto was a tight-knit immigrant community where social bonds were strong and flourishing.
Unfortunately, we now know those researchers were right, because the loss of those social bonds brought the cardiac death rate up to normal. As financial prosperity and social mobility slowly chipped away at the community, cardiac deaths in Roseto slowly rose to meet the national average. It really was their sense of community that had protected them from heart disease, and as they lost that, they got steadily sicker.

That’s bad news for the modern US, because we’re getting more and more isolated every year: by the latest numbers, 25% of adults have nobody at all to talk to about a serious problem or important topic like a divorce or an illness. The most famously lonely people are the elderly, but even younger and working-age adults are getting increasingly isolated.

If we think about the health dangers of loneliness* at all, we tend to think in terms of mental health – and that certainly is a big problem. But loneliness isn’t just bad for your mind; it’s also physically unhealthy in very real and demonstrable ways.

*“Loneliness” here doesn’t mean “being alone.” You can be alone without feeling lonely, and you can be lonely in a crowd of people. Loneliness means that you don’t have enough meaningful relationships to meet your personal needs.

Loneliness and Physical Health

This study looked at the risk of death from all causes for people with strong or weak social groups. The researchers found that after controlling for other variables (age, sex, etc.), people with stronger social networks had a 50% higher likelihood of survival than people with less social support. Social isolation was riskier than obesity, smoking, physical inactivity, heavy drinking, hypertension, and air pollution exposure.

Here’s the chart from the study showing the relative risks of various different things (source). The longer the bar, the riskier it is to make the unhealthy choice in that category. So for example, “smoking” shows the dangers of smoking; “physical activity” shows the dangers of NOT exercising.

Risks of loneliness

All other things being equal, if you’re obese but have a strong network of friends, you have a lower risk of death than a thin person without that support. If dieting makes you lose your social ties, you would have been healthier without the weight loss.

So how does that actually work?

How Social Connections Improve Health

This study explains how social integration improves health in two different ways:

  • Stress buffering: meaningful human contact actually has hormonal effects that counteract stressors in your life. Chronic stress contributes to hormone-driven problems like insulin resistanceand depression, and even apparently unrelated issues like gut dysfunction: just look at the links between IBS and mental health. It’s one of the worst possible things you could ever do to your body, not to mention your mind, Social integration provides a kind of shield against these effects from a physiological perspective: it actually lowers the stress hormone cortisol, reducing all the downstream physiological problems of stress.

Read entire article here…


CF Blog August 5

WOD:IMG_4837
800m Run
10 HSPU
20 Pull-ups
30 Box Jumps (24/20)
40 OHWL (45/25)
400m Run
40 KB Swings (1.5/1)
30 Box Jumps (24/20)
20 Pull-ups
10 HSPU
800m Run
***
A Note on staying hydrated from CNN:

How much should you drink to stay hydrated during exercise?

Story highlights

  • We typically get enough water through foods
  • Sports beverages, for most, offer no benefits over water while providing extra calories and sugar

The following is adapted from “Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day” by Robert J. Davis with Brad Kolowich Jr.

(CNN)How much should you drink to stay hydrated during exercise?

You may need less water than you think but more water than other hydrating beverages
It’s that time of year when we encounter lots of advice about the importance of staying hydrated. Among other things, we’re told to down at least eight glasses of water a day and to “stay ahead of your thirst” before, during and after exercise to avoid dehydration, which impairs performance and causes harm.
It turns out that such directives lack sound scientific backing. Research shows that we typically get enough water through foods (which supply 20% of our water) and beverages (including coffee, soda and alcohol), and that for most of us, thirst is a reliable indicator of when we need more fluid, even during exercise.
Dehydration isn’t always the threat that it’s portrayed to be, according to studies. Contrary to popular belief, it’s generally not a cause of exercise-related muscle cramps or heat illness. And studies involving competitive cyclists have found that mild dehydration doesn’t impair exercise performance. What’s more, drinking only when thirsty results in better performance than does chugging constantly.
Though you want to make sure to consume enough water, especially if you’re older or exercising in the heat, a bigger problem than dehydration may be drinking too much during exercise, according to a report authored by a panel of 17 experts.
If you take in so much fluid that your body can’t get rid of the excess through sweating or urination, sodium levels can become dangerously low. The resulting condition, known as hyponatremia or water intoxication, can cause headaches, vomiting, confusion, seizures and, in some cases, death.
Previously, hyponatremia occurred mainly in slower marathon runners, but it’s now showing up among people engaged in activities such as hiking, half-marathons and hot yoga.
One purported method for determining your hydration status is to check the color of your urine. We often hear that pee ideally should be pale yellow and that the darker it is, the more you’re dehydrated.
But this advice too is misleading.
In a review of the evidence, researchers debunked the notion that urine color is an accurate marker of hydration. Part of the problem is that some foods (such as beets and carrots) can affect the color of urine, as can certain vitamins. Ditto for some medications and dietary supplements. What’s more, striving for pale pee could prompt some people to drink too much, overhydrate themselves and develop hyponatremia.
The experts who authored the report on hyponatremia say the best way to ensure that you’re properly hydrated before, during and after exercise is to “drink palatable fluids when thirsty.”

CF Blog August 6

Strength/Skill:
TGU 5-5-5 ea. sidephoto-16

WOD: (from 4/14/13)
5 Rounds
300m Row
12 Hollow Rocks
3 Burpee Broad Jumps
12 DB Snatches (45/30)

Conditioning – August 7

IMG_9673[hr] 400m run
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
400m run


The Man. The Myth. The Legend.
The Man. The Myth. The Legend.

Last week of Bootcamp. Hopefully you learned some things over the past several years that you can use moving forward. Some intervals (see pic), some nutrition advice, some basic workout set ups that you find fun and effective. The idea is just to keep moving. Get outside and keep moving. And it doesn’t have to be the perfect thing all the time. The formula is simple = stay active + eat well.


Gametime decision on weather/place:

Inside: Tabata-style – Row + Wall Ball + Box Jump + Burpee + Sit Up. 1 min rest between movements.

Outside: “3×7” – AMRAP7 of 7 Yard Sales + 7 Frog Squats + 7 Donkey Kicks.
AMRAP7 of 7 Walking Lunges + 7 Burpees + 7 Walking Lunges (yes you read that right).
AMRAP7 of 7 Extreme Jacks + 7 Row Boats + 7 Stripper Push Ups.
(Inspired by QOTSA)


CF Blog August 7

Strength:IMG_4866
Back Squat 1RM

WOD: (from 10/14/16)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

***

Momma’s Quote of the Week:  “In family life, love is…the oil that eases friction, the cement that binds closer together, and the music that brings harmony.”—Eva Burrows

***

Good read from CNN:

One-month sugar detox: A nutritionist explains how and why

(CNN)If you’ve read about the latest wellness trends, you may have entertained the idea of a diet detox.

But whether you’ve considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you’re probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.
In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.
But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.
“Sugar makes you fat, ugly and old,” said Brooke Alpert, a registered dietitian and co-author of “The Sugar Detox: Lose the Sugar, Lose the Weight — Look and Feel Great.” “What we’ve discovered in the last couple of years is that sugar is keeping us overweight. It’s also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging.”

Sugar addiction

Here’s more bad news: We can’t stop consuming sugar. “People have a real dependency — a real addiction to sugar,” Alpert said. “We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more.”
About 10% of the US population are true sugar addicts, according to Robert Lustig, professor of pediatrics and member of the Institute for Health Policy Studies at the University of California, San Francisco. What’s more, research suggests that sugar induces rewards and cravings that are similar in magnitude to those induced by addictive drugs.
One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods. Although ice cream cake is an obvious source of sugar, other foods that may not even taste sweet — such as salad dressings, tomato sauces and breads — can be loaded with the white stuff.
“People don’t realize that seemingly healthy foods are loaded with sugar — and so we’re basically eating sugar all day long, from morning till night,” Alpert said.

How to sugar detox: Going cold turkey for three days

The good news is that even if you’re not a true sugar “addict,” by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.
“There is no one person who wouldn’t benefit by eliminating added sugars from their diets,” Lustig said.
Children can benefit, too. Lustig’s research revealed that when obese children eliminated added sugars from their diets for just nine days, every aspect of their metabolic health improved — despite no changes in body weight or total calories consumed.
But going cold turkey is what works best, at least in the beginning.
“Early on in my practice, when I would notice that people had real addiction to sugar, we’d start trying to wean them of sugar or limit their intake or eat in moderation … but the word ‘moderation’ is so clichéd and not effective,” Alpert said. “It was just ineffective to ask people to eat less of something when they’re struggling with this bad habit. You wouldn’t ask an alcoholic to just drink two beers.
“What was so successful in getting my clients to kick their sugar habit was to go cold turkey. When they would go cold turkey, I wasn’t their favorite person — but the number one positive effect was that it recalibrated their palate,” she said. “They could now taste natural sugars in fruits, vegetables and dairy that they used to be so dulled to.”

Conditioning – August 8

IMG_9689[hr] 4 Rounds:
20 Squats
10 Push-ups
20 Super planks
10 Dips
20 Double unders
10 Pull-ups
400m run


CF Blog August 8

Strength: FullSizeRender-2
Single Leg DL 4×6 ea. leg
*DBs or KBs w/ weights in each hand

WOD: (from 1/12/15)
“Amanda”
9-7-5
Muscle-ups*
Squat Snatches**

*2 C2B Pull-ups + 2 Dips
**Power Snatch

***

Some training advice from T-Nation:
(
How to sneak in some cardio without sacrificing your weightlifting gains)

4 Anabolic Metcon Workouts

Build Muscle Without Gaining Fat

Don’t be like most lifters who avoid conditioning like it’s an Ebola-laced Kleenex. Conditioning work will not make your muscle gains hemorrhage out of all your orifices.

However, doing moderate intensity steady state cardio, ultra low volume, or even skipping conditioning completely isn’t the answer. Sure, you’ll grow a smidge bigger by dumping all types of conditioning work, but the price you’ll pay will be pathetic athleticism and gaining enough marbling around your abs to make a T-Bone steak cringe.

Drop the “conditioning keeps me small” sob story. It’s time to maximize your training with well-planned and precisely executed conditioning. These four conditioning methods will build renewed athleticism and get you jacked, even if you’re a hardgainer.

1.  Sprints

Option One:  Pre-Lift Sprints

Sprinting before lifting is ideal for improving performance by potentiating the nervous system for heavy and explosive training.

This comes with a risk versus reward trade-off as sprinting done before training must be enough to spark the nervous system, yet low enough in volume and intensity to not fatigue the body and hinder lifting ability. When fatigue is managed, strength performance, conditioning, and athleticism will skyrocket.

After your dynamic warm-up (that you’re already doing, right?), do some submaximal speed drills like skips and low intensity sprints for 5-10 minutes.

Low volume, short distance sprints performed before strength training help prevent injury and improve performance, as opposed to doing a technical, neurologically demanding exercise after training when fatigue predisposes you to injury.

Perform sprints two days per week. Start with 5 sprints of 10-20 yards with 30-60 seconds of recovery and add one sprint per week, maxing out at 10 sprints.

Option Two:  Sprints Conditioning After a Lift

Sprints require sound mechanics and practice before you can pile on tons of volume, a process to which most gym rats aren’t willing to dedicate time. With that in mind, sprinting for conditioning must be done sub-maximally on either a hill or incline to prevent over-striding and hamstring injuries.

Start with running two days per week on a treadmill or hill. After a warm-up and some speed drills, sprint for 10 minutes with 10-second sprints and 50-second rests, increasing sprint time by one second and decreasing sprint rest by one second each week until you build up to 15-second sprints.

 

read full article here…


rockyWhen Amber and I lived in Atlanta in 2007, we had some friends who owned BTB Fitness in Poncey-Highlands. The owners, Jeff and Melissa, had started a bootcamp several years before that had grown in popularity and ran several groups around the ATL. As a “next step” in evolving their clients’ fitness, they decided to check in to this crossfit thing that was happening. And opened a gym. We had a mutual friend that introduced us, who convinced us to check out their bootcamp program. We eventually did. Loved it. Saw amazing results. Literally changed our lives. This workout is one of my favorites that we did in those days, and continues to be one of the more popular ones we’ve done. So, let’s do this.


WoD: “Hearts on Fire: A Tribute to Rocky”  Three rounds of five 1-minute intervals at each station for total reps per round. 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)


Conditioning – August 9

IMG_9697[hr] WoD 1: 50 squats + 40 push-ups + 30 Russian twists + 20 dips + 10 bowler lunges

——REST 3 MINUTES——

WoD 2: 50 burpees + 40 reverse lunges + 30 cross-body mountain climbers + 20 DB presses + 10 super planks


CF Blog August 9

Strength: IMG_4899
Press 1RM

Partner WOD:
AMRAP 20
150m Sprint (75m down & back)
15 KB Swings (1.5/1)
10 Box Jumps (24/20)

*partners alternate rounds

***

Cool little write-up in Self about Tia-Clair Toomey – winner of the 2017 CrossFit games:

CrossFit Games 2017 Winner Tia-Clair Toomey Owns Her Strength

She’s known as “the fittest woman on Earth”—and it’s not hard to see why.

If you’ve ever watched the CrossFit Games, you know that the events are hard as hell—and that the athletes competing are truly some of the fittest all-around athletes out there. This year, women’s champion Tia-Clair Toomey took the grand prize in the individual women’s category at this year’s especially high-profile CrossFit Games, proving that perseverance and hard work really are the keys to success.

The Australian athlete is a two-time runner up at the Games and an Olympic weightlifter. As for what drives her during competitions, “To be honest, you have to think about everyone who’s there to support you (and) remember all the work you put in,” she said in a statement to CrossFit.

In an Instagram post following her win, Toomey said she was “overwhelmed with all the support I have received from all over the world.”

It had initially looked like two of her competitors had secured the first and second place slots earlier in the event, but she managed to catch up with a slow and steady approach. Toomey really shined during the “hay bale clean burpees,” which require athletes to lift a 70-pound hay bale, toss it over a wall, and then do a burpee over the wall, repeating the series 10 times in a row. (And we thought regular burpees were intense.)

Toomey just barely managed to attain the title of “fittest woman in the world” by a margin of just points, scoring a total of 994 to the runner up’s 992. According to commentators, this is the most narrow victory in CrossFit Games history.


Introducing The Good Kitchen

In case you haven’t heard, modPALEO is now The Good Kitchen. With a new name, comes a brand new look, even better service, and more flexibility to fit your active lifestyle, but still the same great quality and deliciousness that you loved about modPALEO!

 Check out the site with new offerings including Kids’ meals, seafood, vegetarian dishes, and add-ons from your favorite Paleo companies!

This is Who We Are

Learn more about who we are and our healthy food delivery service.

We are…
Foodies,
Nature enthusiasts,
Fitness devotees,
Coaches
Dog lovers,
and enjoyers of craft beer.

We are not scientists.

We are people who have a passion about food – good food. And over the past 5+ years, that passion has become the foundation of our company, The Good Kitchen.

We are on a mission to not only feed you delicious goodness, but to spread knowledge as well – the knowledge that whole, real, and sustainable foods are the best choices for our health, and the health of the environment.

We are believers that clean eating improves overall health and wellness.

Numerous studies (please visit Mark’s Daily Apple, Chris Kresser, and Robb Wolf) have shown that eating better food translates into marked health improvements. But we don’t need a study to tell us what we have already seen first-hand. Through our own personal trial and error, and that of our clients, we have seen some amazing results – weight loss, improved blood panels, better quality sleep, more energy, and the alleviation of symptoms from chronic diseases.

You see, we understand that advancements in science have made it possible to develop processed foods with extended shelf lives that are “safe” to eat. But just because you can eat something, doesn’t necessarily mean that you should. And certainly doesn’t mean that it’s good for your overall health.

We are athletes with performance goals.

While many hop aboard the paleo train with weight loss goals, they are pleasantly surprised to find that improved fitness levels are a side effect as well. Those who follow a measurement based fitness program (like CrossFit, weightlifting, running, etc.) will find that once they make the transition to eating quality, whole foods, their numbers improve.

As it turns out, the old adage, “you can’t outperform a bad diet” is completely true!

We are supporters of the environment.

At TGK all of our ingredients are sourced responsibly from farmers who share in our beliefs of ethical and sustainable farming. The produce we use is organic and seasonal; all of our beef and pork are grass-fed, grass-finished and pasture-raised, and chicken is antibiotic free and hormone free.

Sustainable farming enhances our environment by ensuring the availability of these natural resources for generations to come. Supporting these farms is good for the animals, good for the farmers, and good for our economy. In short, you can feel good about where your meals come from.

So no, we’re not scientists. But we are purveyors of quality food and promoters of fitness and good health.


Conditioning – August 10

untitled (5)

 

 

 

 

 

 

For the morning, we will do a workout based on a Firefighter Workout that Chris Moore submitted to me (Carter) on December 28, 2011. I never took him up on it, though he’s reminded me several times. So, what the hell – let’s do this. We will most closely as possible mimic the following in “stations”: Stair Climb, Equipment Carry, Hose Carry, Hose Pull, Roof Venting, Floor Venting, Door Entry, Rescue Carry. This will be a 26 Minute workout of 3 rounds (1 minute each station) with 1 minute rests between rounds. The Dropkick Murphys will play at least once during this workout.


Blunt climate report

Ikea rugs

Netflix

This guy must be kidding

Dying of loneliness

Save fuel

Very important information about oreos


CF Blog August 10

Strength: IMG_4910
Front Squat 2-2-2-2

WOD:
4 Rounds
500m Row
15 HSPUs
1 Rope Climb

***

Beers and Burpees is just around the corner….

** REGISTER NOW TO GET THE HEAT TIME YOU WANT, SOME HEATS ARE SOLD OUT ALREADY! **

Registration price includes participation in the event, free t-shirt (men) and tank top (women), 7 beers per team (if over 21) plus other give-aways from our sponsors.   You don’t drink?…No problem, just sign up for the Regular Division where drinking is optional and exercises can be modified.

LOCATION – CrossFit Charlotte (9535 Monroe Road #100, Charlotte, NC)

Plan to make a day out of it…beer and food vendors will be there all day and there will be activities for kids and adults including free “field-day” challenge events for you and your friends.  Past and present “Dream Kids” will be there as well to share their story.

Check out our main page http://www.beersandburpees.com/ to see a demo video of the workout.

* YOU MUST BRING ID WITH YOU TO EVENT IN ORDER TO DRINK. YOU CAN NOT BRING YOUR OWN ALCOHOL AND NO DRINKING ALCOHOL BEFORE THE WORKOUT (INSURANCE PURPOSES)  *


REGULAR DIVISION – $120 FOR A TEAM OF TWO

Teams can be male/female, female/female or male/male.  This division will not be judged for standards and will not be eligible for top team prizes. There will be modified exercises as an option for people who can not do some parts of the workout and drinking is not required for this division.


IMG_55203… 2… 1…

Time.

That’s it. Ultimate CrossFit Bootcamp is officially dismissed. It’s been real. It’s been fun. Hell, sometimes it was even real fun. I think I speak for all involved when I say this was a great chapter in our lives.

Thanks to all of the trainers and bootcampers for all of your hard work and effort through the years. And a huge shout out to Lance who let me start this thing in the first place. Running this bootcamp as an extension of UCF for 4+ years, before turning it over to the gym to run, allowed me to escape the rat race I was caught up in. We all took a chance. And it worked. Starting this program brought us (Amber and I) to Charlotte and, in a precursory way, led to the birth of modPALEO / The Good Kitchen. So we couldn’t be more delighted and gracious for all who have helped us get to where we are today. Tip of the cap, too, to BTB Fitness / Atlanta and it’s founders for the inspiration.

So long to Freedom, Independence and Marshall Parks, all the parking lots and garages in and around the Met and CPCC, uptown buildings, stairs and sidewalks; SouthEnd Fieldhouse (RIP); the Pit and the Greenway from Freedom to Uptown; all the “bootcamp warmups” every morning, before Cooper River Bridge Run, the USNWC and many 5ks across the Carolinas. Sayanora to the Burpee and Push Up Challenges, the Logbooks, blog posts, orange cones, decks of cards, jump ropes, bench dips, Freedom stage, the Independence “Figure 8,” lost key fobs, Halloween costumes, warm drinking fountain water, all the geese (and their crap), humidity, grass stains, sweat and all the passers-by who thought “what are these people doing?.”

And thanks to Cassie, Kate, Lauren, Katrina and Susan; Dina, Ashley, Haley and Marci. They were the initial folks who took a chance on a new program and got us going 2,668 days ago in May 2010.

Now go get one more hill sprint!
Carter


WoD: The “Pain Train” / aka. “21” or “21 Bun Salute”


CF Blog August 11

Strength: IMG_4935
Weighted Pull-ups 3RM

WOD:
AMRAP 15
400m Run
15 K2E
30 Double Unders
15 KB Snatches (1.5/1)

***

News and Notes:

Today (Friday, Aug 11) marks the last day of bootcamp!  Come one, come all for one, last, kick butt class!!!

Going forward, we will no longer have 6am Bootcamp or 6am Conditioning classes.  

Evening Conditioning classes WILL CONTINUE!!!

*

Labor Day Schedule: 8 and 9:30 am classes only!


CF Blog August 12

WOD: (from 5/14/16)IMG_4961
“Nine-30’s”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run

***

In case you missed Carter’s note in regards to the end of bootcamp:

3… 2… 1…

Time.

That’s it. Ultimate CrossFit Bootcamp is officially dismissed. It’s been real. It’s been fun. Hell, sometimes it was even real fun. I think I speak for all involved when I say this was a great chapter in our lives.

Thanks to all of the trainers and bootcampers for all of your hard work and effort through the years. And a huge shout out to Lance who let me start this thing in the first place. Running this bootcamp as an extension of UCF for 4+ years, before turning it over to the gym to run, allowed me to escape the rat race I was caught up in. We all took a chance. And it worked. Starting this program brought us (Amber and I) to Charlotte and, in a precursory way, led to the birth of modPALEO / The Good Kitchen. So we couldn’t be more delighted and gracious for all who have helped us get to where we are today. Tip of the cap, too, to BTB Fitness / Atlanta and it’s founders for the inspiration.

So long to Freedom, Independence and Marshall Parks, all the parking lots and garages in and around the Met and CPCC, uptown buildings, stairs and sidewalks; SouthEnd Fieldhouse (RIP); the Pit and the Greenway from Freedom to Uptown; all the “bootcamp warmups” every morning, before Cooper River Bridge Run, the USNWC and many 5ks across the Carolinas. Sayanora to the Burpee and Push Up Challenges, the Logbooks, blog posts, orange cones, decks of cards, jump ropes, bench dips, Freedom stage, the Independence “Figure 8,” lost key fobs, Halloween costumes, warm drinking fountain water, all the geese (and their crap), humidity, grass stains, sweat and all the passers-by who thought “what are these people doing?.”

And thanks to Cassie, Kate, Lauren, Katrina and Susan; Dina, Ashley, Haley and Marci. They were the initial folks who took a chance on a new program and got us going 2,668 days ago in May 2010.

Now go get one more hill sprint!
Carter


CF Blog August 13

Strength:

back in the day...
back in the day…


Single Arm DB Bent Over Row
8-8-8 ea. arm (using bench for support)

*tempo – 1 sec pause at top, 2-3 sec eccentric.

WOD:
“Tabata”
Air Squat
Row (calories)
Double Unders
Bike (calories)


Conditioning – August 14

IMG_9674[hr] 21-15-9 push-ups + sit-ups
—-rest 3 minutes—-
9-15-21 wall balls + mountain climbers
—-rest 3 minutes—-
21-15-9 slam balls + dips


CF Blog August 14

Strength: FullSizeRender
Deadlift 1RM

WOD:
3 Rounds
20 Single Arm DB OHWL (35/20)
20 DB Snatches (35/20)
10 Burpee Box Jump Overs (24/20)

***

Momma’s Quote of the Week:  “The three ordinary things that we often don’t pay enough attention to, but which I believe are the drivers of all success, are hard work, perseverance, and basic honesty.”—Azim Premji

***

It’s MAX DEADLIFT DAY!!!  woop, woop!  Make sure you make it in to the gym today to test your strength gainz!! 🙂

***

CrossFitters outside of CrossFit…

We all know Coach Mie does amazing things inside the gym, but you’ll be pleased to know that she does some amazing stuff outside of the gym as well.  Through her involvement with the Carolina Raptor Center, Mie helped to release a Great Horned Owl back into the wild this weekend at Crowder’s Mountain!!  How cool is that?!


CF Blog August 15

Strength: IMG_5036
Jerk 1-1-1-1-1

WOD:
AMRAP 15
400m Run
20 Wall Balls (20/14)
15 C2B Pull-ups

Core Cash Out:
2 Rounds
10 Vertical Plate Presses
20 Paloff Presses (10 ea. side)
40 Flutter Kicks
10 Arch Rocks

***

Looking to improve your snatch?  Here’s some great info from Barbend.com (make sure to click the link for full article and video demos):

Snatch Balance Exercise Guide: Technique & Benefits

Perfecting the snatch takes time, dedication, and a highly detailed approach to addressing technical faults and weaknesses. One exercise that can drastically improve technique in weightlifters, CrossFit® athletes, and fitness goers is the snatch balance, which we will discuss in detail throughout this article.

For increased speed and technique, the lifter should work to meet the barbell in the overhead squat as low and as fast as possible following the dip and drive phase. It is important to note that catching the barbell high and then riding it down into an overhead squat will diminish a lifter speed and confidence catching heavy snatches at full depth, and therefore is not advised as a general snatch balance practice.

Benefits of the Snatch Balance

Below are a few brief yet highly beneficial technique and strength aspects of the snatch that are directly impacted by the addition of snatch balances within training programs.

1. Confidence in the Snatch Receiving Position:

The ability to quickly and confidently drop into an overhead squat receiving position is one that requires mobility, timing, and speed, all of which must be developed through movements specifically geared to challenge a lifter’s ability to get fixated in a deep and stable position while simultaneously applying aggressive elbow extension to support the load. The snatch balance specifically targets this aspect of the snatch.

2. Vertical Torso in the Receiving Position of the Snatch:

Receiving the snatch in anything but a vertical and stable torso position will result in a lifter producing excessive lean of the trunk, often leading to missed reps. Although other faults, such as not finishing one’s pull or poor pulling technique and power can result in a poor receiving position, the snatch balance can help to reinforce strength, stability, and proper awareness of proper bar path in the recovery of the snatch.

3. Increased Speed Under Barbell in Snatch:

As discussed above, the speed at which a lifter can attain fixation underneath a barbell (as well as their ability to get fixated quickly in a stable and deep position) will drastically affect their ability to snatch. Speed and timing must be developed, and often is neglected as lifters try to pull loads higher when in fact they should also be trying to increase their ability to receiving snatches in a deeper, more stable position as well.

4. Overhead Strength and Stabilization:

Increasing overhead lockout strength of the arms and upper back, as well as an increased awareness and stabilization throughout the receiving positions of the snatch are key to securing lifts overhead. Snatch balances can be manipulated to pinpoint certain phases of the receiving position.

Click here for full article and video demos


Conditioning – August 16

IMG_9670[hr] 5 Rounds
20 DB back squats
10 pull-ups
400m run


CF Blog August 16

Partner WOD:FullSizeRender
200 Double Unders
150 KB Swings (1.5/1)
100 Abmat Sit-ups
150 Ball Slams (30/20)
200 Double Unders

***

Great Nutrition Information from Mark’s Daily Apple:

CrossFit Training: How Going Primal Will Enhance Recovery

By Mark Sisson

Exercise is a major stressor. But it’s a major acute stressor, rather than a chronic one. It hits us, then it’s over, and we recover. When the next session rolls around, we’re better/faster/stronger/fitter. We adapt. At least, that’s how exercise is supposed to go if you have enough buffer time between sessions. Most people do provide enough buffer time between their exercise sessions to promote recovery. Many provide too much, leading to detraining.

Some people go the other way. For these people who train 4, 5, 6 times a week, workouts can become, for all intents and purposes, chronic stressors. String enough acute stressors together with small enough buffers in between and you’re stewing in low level inflammation. Never quite recovering, never quite wringing out as much adaptation as you should.

A regimen like CrossFit demands a lot from you. The workouts themselves are demanding, prescribing complex movements, high intensity, and high volume. The weekly schedule is rigorous, with some boxes recommending 4-6 workout sessions a week. This can produce incredible gains in strength, body composition, and overall fitness—if you’re careful to recover and avoid burnout. If you’re not careful, if you don’t optimize your recovery, CrossFit training can burn you out.

Notice if you’re feeling an increased fatigue you can’t shake, decreased work capacity, intense sugar cravings, or poor sleep. Any of these are signs you need to pay more attention and time to recovery. If you’re finding yourself more injury-prone, obviously that’s a major red flag whose message you should heed.

Today, I’m going to explain how going Primal offers unique and particular benefits to CrossFitters and anyone else engaged in intense training who wants to optimize their recovery.

I won’t go deep into everything that factors into recovery from workouts, either because I’ve already covered them or they aren’t unique to Primal. These include:

Calories: Your body needs food to recover.

Protein: You need it to build back up that muscle you’ve been putting through the wringer.

Carbs: Refilling that glycogen you just burned through is important if you plan on getting back out there tomorrow.

Fat: Saturated fat, monounsaturated fat, omega-3s, and cholesterol all contribute to muscle recovery and protein synthesis. Make sure you’re eating plenty of all four. I recommend including a large source of all four in your last meal on training days. There’s something special about giving your body a ton of testosterone/androgenic precursors to play with before bedtime, which is when most of the growing and recovering happens.

Read entire article here…


CF Blog August 17

Strength: IMG_5083
Strict/Weighted Chin-ups
3-3-3-3-3

WOD:
“Freedom Trail”

AMRAP 3
21/15 Calorie Row
21 Burpees
Max Rep Thrusters (75/55)

Rest 3 Min

AMRAP 3
18/12 Calorie Row
18 Burpees
Max Rep Thrusters (95/65)

Rest 3 Min

AMRAP 3
15/10 Calorie Row
15 Burpees
Max Rep Thrusters (115/80)

Rest 3 Min

AMRAP 3
12/8 Calorie Row
12 Burpees
Max Rep Thrusters (135/95)

***

Love this from the CrossFit Journal:

“I’m going to get bulky.”

“I’m going to get injured.”

“I’m not fit enough for CrossFit.”

Experienced affiliate owners and coaches have been hearing these myths for years, and they’ve discovered ways to dispel them, helping people confront their fears and insecurities in the process.

With CrossFit, you’re likely to getter stronger and fitter, not bulkier. (Ruby Wolff/CrossFit Journal)

Myth: “I’m Going to Get Bulky”

Chase Knight of CrossFit FIF in Kansas City, Missouri, said he’s had ample experience dealing with people—mostly women—who hesitate to start CrossFit for fear of gaining weight or getting too big or too bulky.

A coach’s instinct might be to reassure the prospect she won’t get bulky, but Knight takes a different approach. Instead of confronting the myth, he confronts the fear behind the myth. Sometimes he even tells prospects they actually might gain weight, he explained.

“I don’t promise them anything. I say something along the lines of ‘What I can say is your body is going to do what it’s going to do through natural growth in CrossFit. If your body has body fat it needs to lose, then it (probably) will. If you are a thin person because you were an avid runner, you (probably) will gain muscle.’”

Knight also offers real-life examples of how weight gain can be welcome. This includes telling his own story: He was 160 lb. when he started CrossFit, and today he’s 190 lb.—yet his clothing is the same size and he’s leaner now.

Shane Roehl, the owner of Rivertown CrossFit in Lake Stevens, Washington, said he’s had success dispelling the bulky myth by explaining that bulking up is a conscious decision that requires a lot of effort for most people, and size gain is driven largely by diet, not training alone.

“You will not eat nearly enough food, or enough of the right food, to get bulky,” Roehl said he tells fearful prospects.

“Our program will make you lean and mean,” he adds.

Jacob Hill, owner of CrossFit REP in Austin, Texas, takes the same approach.

He said he tells the prospect “it’s actually really hard to get bulky. Getting in shape or toned requires some muscle tone … but you won’t get huge unless you really try to.”

He adds: “If you find out that after eating your regular diet and working out for a few hours a week you gain 10 pounds of lean mass, please let us know how you did it.”

Myth: “I’m Going to Get Injured”

Fear of injury is sometimes the elephant in the room, and it needs to be addressed, Roehl said.

Roehl said he doesn’t promise the prospect anything because injuries can happen anywhere—at the gym, skiing, hiking, getting out of bed or in the shower. Instead, he explains it’s his job to help the client become healthy and fit through constantly varied functional movements to decrease the chances of injury.

“Injuries tend to happen when folks are attempting movements they either don’t fully understand or don’t have the capacity to perform due to some sort of physical limitation. It’s my job as coach to show you how to perform these movements to your ability in a safe and effective manner so you can do this for a long time,” he said of how he talks to a new prospect.

Karen Clark, the owner of CrossFit Amoskeag in Bedford, New Hampshire, also explains to her prospects that becoming more fit through CrossFit will actually make you less susceptible to injury.

“I rely on the foundations of CrossFit and the sickness-to-fitness continuum: The more strength and flexibility you develop, the more likely you will be to avoid serious injury,” she said, referencing the Sickness-Wellness-Fitness continuum outlined by CrossFit Founder Greg Glassman in the 2002 CrossFit Journal article “What Is fitness?”

In fact, Clark said, most injuries she sees happened outside CrossFit and could have been avoided if the body were better prepared.

“Every day, we are at risk of being injured. The stronger we are, the more resilient we are to injury as long as we remain within our ability levels and trust the process,” she said she tells prospects.

The other side of the fence comes down to the prospect’s personality. A willingness to be humble is necessary to avoid injury, Clark explained.

“For potential CrossFit (athletes) with this fear, it becomes a question of ‘will you check your ego at the door? It can be difficult to balance competitiveness with checking the ego, but your coach should be there to help you through.'”

Read full article here…


CF Blog August 18

Speed: FullSizeRender-1
T. Rice Conditioning Test
Three (3) 300yd Shuttle Runs
*rest 5 minutes btwn efforts
*six (6) 50yd shuttles

WOD:
EMOM 15
2 Power Cleans + 10 Double Unders
*pick load on power cleans and adjust weight as needed

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog August 19

WOD:IMG_5125
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

***

AMRAP For Autism
Saturday, August 26, 2017
4 – 11 PM

YOU’RE INVITED TO JOIN US FOR OUR 4TH ANNUAL AMRAP 4 AUTISM.

We’re excited to announce that this year our event will be held “UNDER THE LIGHTS” as a full evening and family friendly event. In addition to a 32-minute AMRAP, the event will include food trucks, beer, wine, music and several children activities.

A4A is the Signature Fundraising Event of the Autism Strong Foundation. All proceeds go to support the mission of ASF, where funds raised remain local, supporting Charlotte-area families and children on the Autism Spectrum. (www.autismstrong.org)

Check out all the details, register, donate here…


CF Blog August 20

WOD:IMG_6234
“Boat Race”
3 Rounds
500m Row
400m Run
3 Minute Rest


Conditioning – August 21

IMG_9668[hr] AMRAP 25
10 ring rows
20 goblet squats
30 bicycle crunches
400m run


CF Blog August 21

Strength: IMG_5210
3 Working Super Sets
Dual KB or DB Front Rack Reverse Lunge; 8 reps/leg (2 sec on eccentric)
rest 30 sec
GHD Sit-Up; 10-15 reps (2 sec eccentric, if just going to parallel try to
pause for
2 sec)
Rest 90 sec

WOD:
21 DB Thrusters
7 Muscle-Ups
15 DB Thrusters
5 Muscle-Ups
9 DB Thrusters
3 Muscle-Ups
*sub for MU is double the reps C2B pull-ups

***

Momma’s Quote of the Week:  “Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.”—Don Miguel Ruiz

***

It’s Total Eclipse Day!!!  Make sure you view safely with these tips from NASA:

Eclipse viewing safety chart

Looking directly at the sun is unsafe except during the brief total phase of a solar eclipse (“totality”), when the moon entirely blocks the sun’s bright face, which will happen only within the narrow path of totality.

The only safe way to look directly at the uneclipsed or partially eclipsed sun is through special-purpose solar filters, such as “eclipse glasses” (example shown at left) or hand-held solar viewers. Homemade filters or ordinary sunglasses, even very dark ones, are not safe for looking at the sun; they transmit thousands of times too much sunlight. Refer to the American Astronomical Society (AAS) Reputable Vendors of Solar Filters & Viewers(link is external) page for a list of manufacturers and authorized dealers of eclipse glasses and handheld solar viewers verified to be compliant with the ISO 12312-2 international safety standard for such products.

  • Always inspect your solar filter before use; if scratched or damaged, discard it. Read and follow any instructions printed on or packaged with the filter.
  • Always supervise children using solar filters.
  • Stand still and cover your eyes with your eclipse glasses or solar viewer before looking up at the bright sun. After looking at the sun, turn away and remove your filter — do not remove it while looking at the sun.
  • Do not look at the uneclipsed or partially eclipsed sun through an unfiltered camera, telescope, binoculars, or other optical device.
  • Similarly, do not look at the sun through a camera, a telescope, binoculars, or any other optical device while using your eclipse glasses or hand-held solar viewer — the concentrated solar rays will damage the filter and enter your eye(s), causing serious injury.
  • Seek expert advice from an astronomer before using a solar filter with a camera, a telescope, binoculars, or any other optical device. Note that solar filters must be attached to the front of any telescope, binoculars, camera lens, or other optics.
  • USA map with eclipse pathIf you are within the path of totality (https://go.nasa.gov/2pC0lhe(link is external)), remove your solar filter only when the moon completely covers the sun’s bright face and it suddenly gets quite dark. Experience totality, then, as soon as the bright sun begins to reappear, replace your solar viewer to look at the remaining partial phases.
  • Outside the path of totality, you must always use a safe solar filter to view the sun directly.
  • If you normally wear eyeglasses, keep them on. Put your eclipse glasses on over them, or hold your handheld viewer in front of them.

Read the entire post here…


CF Blog August 22

Strength:IMG_5218
Barbell Single Leg RDL
4 x 6 reps/leg

WOD: 5 Rounds
45 sec Wall Sit
8 Hang Power Clean ​155/105
10 T2B
18/15 cal row
*90 sec rest b/w rounds
*can add weight to Wall-Sit

***

In case you missed it, Barbend.com did a review of The Good Kitchen last week – so cool!  Check out what they had to say (TGK did score a 9 out of 10!!):

The Good Kitchen Review 

We receive free products to review and participate in affiliate programs, where we are compensated for items purchased through links from our site (at no cost to the buyer). See our disclosure page for our list of comped products and affiliate programs.

PROS

  • Consistent Taste
  • Unique Meal Options
  • Fair Bulk Order Pricing
  • Straight Forward Nutrition

CONS

  • Pricey Minimal Orders
  • Smaller Sized Meals

The Good Kitchen is a food delivery service oriented for the health conscious consumer. They offer ready-made meals designed to provide you with organic and locally sourced ingredients. In addition, they offer you the option to add on various a la carte items to meal plans, and have a children’s meal plan.

All of The Good Kitchen’s Meals are non-GMO, and free of food additives, so they’re a good option for the health driven strength athlete. We compared The Good Kitchen to other healthy food delivery services and assessed their meals in taste, appearance, nutrition, convenience, customizability, and price.

Taste

We received five meals from The Good Kitchen, but for brevity purposes, we included two meals within our review. The meals we included were the Primal Italian Chicken Sausage & Eggs With Cheese Grits and Beef Barbacoa With Chili Dusted Sweet Potato. To keep this review consistent with our others we heated these meals up in the microwave, per the packages instructions.

The first meal we tested was the Italian chicken sausage & eggs with cheese grits. Chicken sausage can go either way with flavoring, but I thought their sausage did a good job at capturing an Italian taste without losing the bite of the chicken. Additionally, the texture was pretty consistent and the meat didn’t have an overly chewy taste like pork sausage can get when microwaved.

Next, we tried and the eggs and cheese grits alone and in combination with each other. As I suspected, the eggs were good, but somewhat bland alone. It’s hard to keep an egg’s original texture and bite after being reheated. But if you combine the eggs with the cheese grits, then they had a good texture and flavoring. If you’re not a fan of mixing foods, then you’ll be pleased with the flavor and texture of the cheese grits alone. They have a nice cheesy bite, and a dense texture, so they capture the true essence of what grits should be.

The second meal we tested was the beef barbacoa with chili dusted sweet potatoes, and we found it had similar attributes in taste and texture as the first meal. I liked the beef barbacoa for it’s texture and composition. Beef barbacoa can sometimes get rubbery when reheated, but I thought The Good Kitchen’s beef did a good job at staying true to it’s form. My only beef with their beef was the flavoring, I thought it was somewhat bland, but that wasn’t necessarily a bad thing.

If you combine the beef barbacoa with the chili dusted sweet potatoes, then you’ll find that their flavors complement each other very well. The subtly blander taste of the beef mixed with the spicy chili dust did a good job balancing each other out. Stand alone, the sweet potatoes were great, and the chili dust gave them a unique bite that left your mouth watering.

The Good Kitchen Appearance

When it comes to appearance, I thought The Good Kitchen did a fairly good job at packaging their meals. The meals arrive in one single plastic container and have a plastic film that’s vacuum sealed over them. When meals are packaged like this I have two immediate standout features I look for. First, how does the company do at separating ingredients. Second, are they packaged in a way that prevents them from getting messy while traveling.

The Good Kitchen’s foods all make contact with each other, so the picky eater may have some issue with foods mixing. Otherwise, I thought they did a pretty good job at keeping the foods in their respective space for coming one container. Unlike some companies that utilize one container packaging, their packages have a vacuum seal, so the meals traveled well and didn’t become overly messy in transit. Whether plated or in their tray, I thought the meals looked appetizing before and after prep.

The Good Kitchen Nutrition

The Good Kitchen’s meals did a good job at providing you with easy to read/find labels, but lacked in some respects. On the back of every meal, you’ll find nutrition facts with caloric and macronutrient breakdown, which is a positive for athletes. Also, this is ideal for anyone tracking calories/macros for a specific goal in mind. In addition, they list each meal’s ingredients, so there’s no guesswork behind where macros/calories are coming from.

The only issue I had with The Good Kitchen’s nutrition was the variance in total calories and meal macro totals. Every meal is pretty consistent, but does vary slightly. We found (from the five meals we received) calories varied between 250-410, and macros respectively of meal composition between 5-15g. While these aren’t huge margins, athletes who need very specific meals may have trouble remaining consistent with The Good Kitchen’s options.

The Good Kitchen Calories

As mentioned above, The Good Kitchen’s total caloric values varied slightly between meals. From our meals, we experienced a variance of 250-410 calories, which is a small degree of difference between them. This is good for those who need somewhat consistent meals, but don’t need to be pinpoint accurate in their tracking.

The downside to these sized meals is that their caloric totals are a little low for the athlete that needs ample calories on a daily basis. I think putting on weight, or maintaining a higher bodyweight would be difficult with this service.

read entire review here…


Conditioning – August 23

IMG_9659[hr]  50 Plyo skier hops + 50 Sit ups + 50 Dips + 50 Push-ups + 50 Squats
*EMOM – 2 burpees*


CF Blog August 23

Strength:IMG_5237
OHS 3×3

Partner WOD: Running Clock

AMRAP 10
100 Wall Ball (50 each)*
400m Run (same time)
25 Burpee (in sync)
Max Effort OHS w/ time remaining; alternating every 5 reps (95/65)

Rest 3 min

AMRAP 8
70 Wall Ball (35 each)*
400m Run
20 Burpee
Max Effort OHS w/ time remaining; alternating every 5 reps (95/65)

Rest 3 min

AMRAP 6
40 Wall Ball (20 each)*
400m Partner Run
15 Burpee
Max Effort OHS w/ time remaining; alternating every 5 reps (95/65)

*Wall Ball cant touch the ground until all wall ball reps are done for
that round;
10/8 Assualt Bike Cal penalty for each partner.
*split wall balls up as needed
*sync burpee = both partner chest on the ground at the same time

***

Mark’s Daily Apple serving up some love for your shoulders:

How to Take the Weight of the World off Your Shoulders (One Move at a Time)


Today’s awesome guest post is offered up by a good friend to MDA—Ryan Hurst, Co-founder and Head Coach at GMB Fitness. I hope it helps you during your work week. Enjoy, everyone!

Our shoulders carry a lot of our stress. We hunch forward at our desks trying to get work done, tensing up over issues we thought we’d fixed already. And it doesn’t help that we often have to stay in the same position, even if we are lucky enough to have standing desks, typing or doing some other repetitive tasks.

As a result, a lot of us have issues with tight shoulders, and we know we really should move and stretch them, but stiffness and aches can make this even more difficult and uncomfortable. And that dreaded vicious cycle sets in. Your shoulders are tight because you don’t move like you should, but when you start moving it starts to hurt. And that stops you from moving….

The solution isn’t to quit working and do yoga all day. Instead, I’ll show you some simple movements to add to your daily routine. These exercises can be done in very little space and don’t take very long at all.

Below, I’ll share a simple and effective shoulder mobility routine that will help you get your shoulders back in gear. But before you start putting these movements into action, it’s a good idea to understand why you’re having these issues and why it’s so important to get your shoulders moving well.

What’s Tightening You Up?

There are a lot of different things that could be going on in your shoulders. For many people, sitting hunched over a computer or phone all day is the culprit, but for others, it could be something entirely different.

The way you exercise might be a factor. If you spend a lot of time in the gym doing bench presses or working your chest fly, that could encourage the shoulders to rotate forward.

I won’t go into too much detail here about how the shoulders work, but what I will say is this: the shoulder girdle is a complex area made up of at least 16 major muscles.

The innate complexity of this region means there’s a lot that can potentially go wrong, but there’s also a lot of tissue to support the shoulders through some pretty rough episodes.

Of course, our shoulders aren’t sealed off from the rest of our bodies. Shoulder issues very often come with neck and upper back issues, and vice versa.

The good news is the following routine will help you address your shoulder restrictions, which will often do a good job of clearing up some of those related issues as well.

Efficient and Effective Work is the Name of the Game

Before I get into the routine, I want to address the elephant in the room: stretching sucks.

…or, at least it can the way most people do it and teach it.

A lot of trainers or fitness companies will throw a bunch of random stretches at you, and when you don’t arbitrarily get “more flexible,” they tell you to just “stretch more.” That’s not very useful, and if that’s the way you’ve always stretched, then yeah, it’s probably sucked. No one likes to put in effort without any payoff.

What makes this routine different is that it’s not random at all.

While there can be so many different things going on in the shoulders, the exercises in this routine were carefully chosen to target the most common motion restrictions.

When your shoulders are tight, they keep you from moving freely throughout your daily life, as well as in your training. For people with particularly bad levels of tightness, something as simple as reaching to grab something from a high shelf can feel impossible.

Even if your issues aren’t quite that severe, you’re here reading this article, which probably means you are dealing with some level of restriction in your shoulders.

So let’s get into it!

Daily Shoulder Mobility Routine — Six Stretches to Help You Loosen Your Tight Shoulders

The following routine is made up of six shoulder stretches, some of which you may have seen before, but all of which work together to address the most common issues we’ve seen in clients.

Work through these slowly and do not move into any painful positions. Stay within a range that is comfortable for you.

Check out the exercises/read the full article here…


CF Blog August 24

Strength:
EMOM 10FullSizeRender-2
Min1: 4-6 Strict Dips (1 sec pause at bottom)
Min2: 4-6 Strict Pull-Up (1 sec pause at top)

WOD: AMRAP 15
6 Box Jump​(30/24)
9 Push-Ups
12 KBS​(2/1.5)

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog August 25

Strength: FullSizeRender
Squat Cluster
5 x 1.1.1
*3 reps per set with 15sec rest between reps with the bar in the rack
*75-80%

WOD: EMOM
Min1: 15/12 cal row
Min2: 2 Wall Walks + 10 sec Handstand Hold at top of each rep
Min3: 10 GHD Sit-Ups or 15 Abmat Sit-Up
Min4: 12 DB Alt Single Arm Snatch (choose weight)

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog August 26

WOD: “Ralph”IMG_5288
4 RFT
8 Deadlift 250/170
16 Burpee
3 Rope Climbs
600m Run

***

 

Hero_Ralph2British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.


CF Blog August 27

Row Conditioning: 10 x 300m rowWeighted pull-ups
*1 min rest b/w sets
*goal is consistent/repeatable efforts

Midline: 3-5 Rounds
50m Farmers Carry (Heavy)
40-60sec Ring Plank


Conditioning – August 28

IMG_9660[hr] WoD 1:
50 Slam Balls
20 Ring Rows
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (completed at any point during the WOD)

WoD 2: max effort plank (or accumulate 5 minutes in a plank – whichever is longer)


CF Blog August 28

FullSizeRender 2

WOD:
400m Run
35 Wallballs (20/14)
400m Run
35 Deadlift (135/95)
400m Run
20 Burpee Box Jumps
400m Run
35 Deadlifts
400m Run
35 Wallballs
***

Momma’s Quote of the Week:  “The calm and balanced mind is the strong and great mind; the hurried and agitated mind is the weak one.”—Wallace D. Wattles

***

Great advice for new CrossFit athletes (that we can all learn from) from BoxRox.com:

7 Important Scaling Tips for Crossfit Beginners

Finding the right weights and reps and starting out as a Crossfit beginner isn’t so easy so here are 7 tips to help you out.

Everybody who starts Crossfit begins with a different types of experience and levels of fitness. A big advantage of Crossfit is that everybody can join and scale their workout individually, so everybody is challenged but never over challenged. You can adjust the training to your level at the beginning and keep changing it as you process.

1. TRACK YOUR PROGRESS

A training log can help give you an overview about the progress you are making. Be proud of the steps you already made and work on them to improve further. When you write down your achievements, you can comprehend your successes and you can make sure to move forward. It’s important to celebrate the small victories.

2. KNOW YOUR LIMITS

As a beginner you will see many athletes in your box lifting heavy weights and doing many more reps than you ever thought possible. But they have also been through the same process as you, everyone is a novice at one stage. Do not compare yourself with others too much, but find out where your limits are, and what is possible for you to lift. Overestimating yourself can heighten the risk of injury.

Train hard, consistently, intelligently and safely and you WILL improve!

3. DON’T UNDERESTIMATE YOURSELF

On the other side of the coin, it is also important not to underestimate yourself. Find a path in-between to keep your training safe and effective. If you keep the weights too low and don’t challenge yourself then you are missing the point of Crossfit, you won’t progress and and you won’t reach your goals. Even if the steps are small, it’s important to keep moving forward.

It terms of overall progress on a time scale, it’s often an intelligent idea not to overestimate what you can achieve in a month, but never to underestimate what you can achieve in a year. Consistency is the key to development.

4. KEEP CHALLENGING YOURSELF

Crossfit is an ongoing progress. Never stop trying to challenge yourself even when you reached one of your goals. You can always increase the scale and make it a new challenge for you. Try not to rest on your success but set new goals and always try to reach higher than before.

“What you get by reaching your goals is not nearly so important as what you become by reaching them.” Zig Ziglar

5. DON’T BE SCARED TO ASK FOR HELP

As a beginner, Crossfit is not only a new sport but also a new language. There is a lot to learn at the beginning and getting an overview by yourself is challenging. Ask your trainer for help by working through a beginners program that is perfect for you. Your trainer can help you find the right number of repetitions and weights for your level of fitness, they can help you scale every workout in a way that suits you, yet will also challenge you.
A good coach knows how to encourage and support athletes of all levels.

6. COMPETE WITH YOURSELF BEFORE WORRYING ABOUT OTHERS

It’s impressive to see what others in your box are already able to do. Sometimes other beginners with a different sporting background will be able to lift heavier than you. But especially as a beginner it is important to concentrate on yourself and find your own way. Challenge yourself and build up a basis before competing with others.

Continue reading…


CF Blog August 29

Conditioning/Speed: (~15-20 min)IMG_5394
Death by 10m
*death by 20m on rower
*death by 1cal on bike

4 sets (not for time)
6/arm DB Push Press (1 sec pause at top, 2 sec eccentric)
8/leg DB/KB Single Leg Suitcase Deadlift https://youtu.be/h8KZJKXm6xA
L-sit 20 sec (tuck L-sit is ok)

***

Labor Day Hours:

8 & 9:30 am classes only

***

Beers & Burpees September 16th

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

Conditioning – August 30

IMG_9643[hr] Partner WoD
6 Rounds
24 air squats
24 push-ups
24 burpees
400m run (together)


CF Blog August 30

Strength: IMG_5398
Close Grip Bench Press
4×8 (1 sec pause at top, 3 sec eccentric)

Partner WOD: For Time
100 cal Row
50 T2B
75 KBS(2/1.5)
25 Power Cleans (155/105)
100 cal Row

***

Loving these Words of Wisdom for your Wednesday, courtesy of CrossFit Invictus:

A Long Pursuit in the Same Direction

Written by Invictus Athlete Josh Littauer

When it comes to achieving a goal, it more often than not takes years of perseverance doing the same or similar tasks. While there are now many resources on the quick-fix or tricks to success, the truth is, it just doesn’t come that quickly. This is true across many avenues. Relationships, business, personal finance, health and fitness etc., they all take time. When it comes to achieving goals it may often feel like we are not making any progress at all or we are just doing the same old mundane tasks. But it seems the best things come from time and energy placed in moving forward.

We’ll use sports as it is a great example and practical application for the rest of life. The people we know to be great in a sport, Michael Jordan, Derek Jeter, Muhammad Ali, Venus Williams and many more, did not just show up one day as top performers in the field. They didn’t even read a short book describing how to be the best in their given sport. They spent years upon years doing the same thing over and over and over. While what they do on the court or field may look flawless or perfect, I can guarantee the practice they took to get there was not. I’m sure each would tell you that they did the mundane most boring things for hours on end before they ever got to the complex things. And in many cases they likely went back to the basics regularly to keep their foundation strong. To be great you must be willing to do the most boring of tasks on a regular basis to keep your foundation strong. A strong foundation is the only way to reach high heights.

In the same way, those great athletes did not do everything right the first time. Chances are they failed hundreds, if not thousands of times before becoming successful. Perhaps the most important aspect of wanting to be successful is being ready and willing to fail. Setting yourself up to be successful means being humble enough to recognize where you’re at and being ready to fail on the way to getting better. If there was no struggle the success would not be nearly as sweet. Have you ever set out to do something and very quickly accomplished it with no struggle? If you have you likely felt as if it was not enough, or that you set your goal too low. The struggle is what makes us better, and it is an absolutely necessary part of life.

In terms of fitness we get to see this on a daily basis. Workouts challenge us, specific movements cause us to fail, the weight just gets too heavy. Failure is an option, and in many cases is the option with the best results. Fitness is an interesting context for so many lessons that are applicable to the rest of life. It provides us with a struggle, lets you set and attain goals, keeps you humble and wanting more. Literally dozens of ways to grow as we are challenged.

For example, maybe the goal is getting a single strict pull up. While simple to some, not simple to others. For those with this goal, you must struggle with it for a long time. You must do the boring scapular retractions and seemingly hundreds of negatives to build the strength. You must listen to coaches suggestions and encouragements, and you absolutely must fail first. Be willing to keep the long pursuit in the same direction.

Short takeaways for success:

1: Be willing to do the basics to build your foundation. No matter how good you are at a task, be willing to do the basics to keep you base big and growing.

2: Be willing to fail. Often. It takes failing to get better. The best things in life don’t come easy, to get better you must fail.

3: Stay the course. When you think you’re in a rut and not making any progress, stay the course. Giving up when things get hard or boring is a sure fire way to let your goals and success stay the same distance away from you.

Continue reading here…


CF Blog August 31

Strength: IMG_5407
4x5 Back Squat (2 sec hold at bottom)

WOD:
3 Rounds
200m Run
8 Clean Grip Deadlift (no hook grip)(225/155)
50m Double KB Front Rack Carry​​(heavy)
Rope Climb

*60 sec rest b/w rounds

***

#HelenForHouston

By now, we have all seen some of the catastrophic effects that Hurricane Harvey has had on Houston, but most of us cannot imagine the ongoing devastation as this 500 year flood continues, or the long term rebuilding aid that will be needed once the water subsides.

Here at the gym, we will be trying to do our part in support of the relief efforts by taking part in the Beyond the Whiteboard’s #HelenForHouston event on Monday. (More on this below).

However, if you are looking for a way to donate on your own, The New York Times has provided a list of reputable charities:

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 1

StrengthIMG_5430
Every 90 sec for 10 sets (15 min)
Hang Power Snatch (above knee)Power Snatch
*can build load as you go

WOD:
20 Min AMRAP
40 Double Unders
Strict HSPU
15/10 cal Bike
30-40 sec KB/DB loaded Side Plank (R)
30-40 sec KB/DB loaded Side Plank (L) https://youtu.be/vz1tJupeIjk
6
0 sec Rest

***

#HelenForHouston

By now, we have all seen some of the catastrophic effects that Hurricane Harvey has had on Houston, but most of us cannot imagine the ongoing devastation as this 500 year flood continues, or the long term rebuilding aid that will be needed once the water subsides.

Here at the gym, we will be trying to do our part in support of the relief efforts by taking part in the Beyond the Whiteboard’s #HelenForHouston event on Monday. (More on this below).

However, if you are looking for a way to donate on your own, The New York Times has provided a list of reputable charities:

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


July-2017

CF Blog July 2

WOD:FullSizeRender-15
5 Rounds
300m Row
15 Ball Slams (30/20)
15 Single Arm KB Swings (1.5/1)


070317No Conditioning tomorrow. Celebrate your Independence.


WoD: 1600m Run + 1200m Run + 800m Run + 400m Run, with 2min Rest Between (“all out”) Efforts


Conditioning – July 3

IMG_9707[hr] 5 Rounds
500m row + 5 pull-ups + 10 burpees + 15 wall balls + 20 KB swings


CF Blog July 3

Strength:
Curtis P 1-1-1-1-1-1-1
(Power Clean + Lunge Step (R) + Lunge Step (L) + Push Press)
https://www.youtube.com/watch?v=uLff8fhPIQgIMG_4118

WOD:
“Karen Vs. Annie”
30 Wall Balls (20/14)
50 Double Unders
50 Abmat Sit-ups
30 Wall Balls (20/14)
40 Double Unders
40 Abmat Sit-ups
30 Wall Balls (20/14)
30 Double Unders
30 Abmat Sit-ups
30 Wall Balls (20/14)
20 Double Unders
20 Abmat Sit-ups
30 Wall Balls (20/14)
10 Double Unders
10 Abmat Sit-ups

*scale volume as needed

***

Momma’s Quote of the Week:  “Life is too short not to clebrate nice moments.”–Jurgen Klopp

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

We’ve tallied the votes and the Hero WOD that we’ll be doing tomorrow is….

“The Seven”Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***


No Conditioning – July 4th

Flag[hr] Please check the CrossFit post for holiday class times if you’d like to do the hero WoD.


CF Blog 4th of July

Happy 4th of July!!!

WOD:

“The Seven”
Seven rounds for time of:

Image courtesy of: happy4thofjulyimages.org
Image courtesy of: happy4thofjulyimages.org

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

*

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

***

Class times today:
8 and 9:30am only!!

Hope everyone enjoys a wonderful and safe holiday!

 


0707173 WoDs – 3 Rounds each: 1min Wall Jumps + 1min Plank 1min Jack Knifes + 1min Jumping Lunges 1min Dips + 1min Tuck Jumps


Conditioning – July 5

IMG_9702[hr] 2 Rounds
5 Manmakers
25 Toes-to-Bars (on floor if needed)
800m Run
2 Rope Climbs (3 to 1 scale)
50 Double Unders (3x singles)


CF Blog July 5

Partner WOD:IMG_4150
100 Power Snatches (75/55)
800m Run
100 Pull-ups
100 Ball Slams (30/20)
100 Calorie Bike
100 Box Jumps (24/20)

***

Today is 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 for a FREE class!!

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

Conditioning – July 6

untitled

Enjoy being bored

Amelia Earhart

Extreme gardening

Ticks and travel

Fully electric

101 year old sprinter

Gross

Technical glitch

Tilde

[hr] 5 Rounds
10 calorie bike
10 weighted sit-ups (with DB)
rest 60 seconds
10 calorie bike
10 renegade rows
rest 60 seconds
10 calorie bike
10 weighted squats (with DB)
rest 60 seconds


CF Blog July 6

Strength: IMG_4143
Romanian Deadlift 5×3
@50% of your 1RM DL

WOD: (Linchpin)
3 Rounds
25/20 Calorie Row
15 Bar Facing Burpees
10 Front Squats (165/110)

***

For your Thursday…from Mark’s Daily Apple:

Coconut Oil Is Going to Kill Us All (or Maybe Not…)

By Mark Sisson
I was beginning to rest on my laurels. It had been months since the inbox had flooded with upset readers asking me to address the latest episode of the conventional establishment’s attack on healthy food and living. Until last week, when people starting freaking out about the American Heart Association’s attack on coconut oil. As USAToday put it, “Coconut oil isn’t healthy. It’s never been healthy.”

I was surprised. While I get most of my scientific references from USAToday (the “Works Cited” section of my upcoming keto book is just a single link to USAToday.com) and they’ve never let me down in the past, I didn’t know what to make of their coconut oil claims.

Had I entered an alternate timeline? Did the Tokelau people of the South Pacific obtain 50% of their calories from PUFA-laden soybean oil, and not saturated fat derived from coconuts? Did the Kitavans thrive on an admittedly high-carb diet not by supplementing it with coconut cream and meat, but by dousing their yams and fish in Unilever margarine shipped in from across the ocean?

I did some digging, revisited some other sources I’ve used in the past. Turns out I wasn’t crazy. Everything was the same. The Tokelau people really did show zero signs of heart disease despite eating a 50% coconut fat diet. They really did start getting fat and diabeticand heart diseased only after the introduction of wheat, sugar, and vegetable oils. And the Kitavans did eat a high-coconut oil, high-carb diet and thrived while doing it.

I could probably stop this post here. I mean, 50% of calories from coconut oil and pristine health is about as resounding a debunking of the AHA’s position you could produce. Let’s keep going, though….

When it boils down to it, the AHA’s condemnation of coconut oil is just another salvo in their futile war against saturated fat consumption. They focus only on the tendency of coconut oil to increase LDL and ignore everything else it does, even referring to coconut oil’s lack of “offsetting favorable effects.”

LDL has something to do with heart disease. Maybe it’s the LDL particles. Maybe it’s the oxidized LDL. Maybe it’s all that and more. I just wish the AHA would branch out a bit is all.For example, you’d think the American Heart Association would find it interesting that PUFA metabolites are actually biomarkers of non-alcoholic steatohepatitis (fatty liver + liver inflammation). If you want a non-invasive way to diagnose it, just look at how much PUFA they’re metabolizing. They don’t. Maybe they haven’t seen the research.

read entire article here…


070517800m Run + 50 Squats + 40 Sit Ups + 30 Push Ups + 20 Bar Rows


CF Blog July 7

Strength: IMG_4155
Jerk 1-1-1-1-1-1-1

WOD:
3 Rounds
20 KB Swings (1.5/1)
30 Double Unders
400m Run

***

In case you missed this from our friends at The Good Kitchen, it’s a great reminder and worth the read!!

(Also, be sure to check out their latest summer menu – because who wants to waste time cooking in the summer when they could be doing something more fun?!?):

You’re probably busy. Right? Work, dinners, parties, functions, gatherings, kids, practices, lessons, spouses, date night, working out… But, mostly work. As a business owner, I recognize more and more how valuable time is. Here are 4 things I keep in mind to stay on track with life.

It’s B.S.
There is no true work/life “balance.” You are rarely able to completely shut one thing off and begin another. There IS, however, work-life integration. Once you can acknowledge that the two are not completely separate, but that life is more like a venn diagram with all of it’s overlapping pieces and parts, the easier it’ll be to flow in and out of “life compartments.” (tip of the cap here to a Dave Asprey podcast with Tony Robbins where this principle was first unearthed to me)

Frame of Mind
Set yourself up for success. Make your bed. Set your station before you begin. To simplify further, choose a uniform. This is well-travelled territory. But the takeaway is the same. Engage when ready, but not before.

Prioritize Yourself
You gotta do you first. Everyone and everything else is second (yes, even your kid, spouse or parent). Just as when the unlikely event of a loss in cabin pressure occurs, you secure your own mask before helping others. Only a healthy (of mind, body and spirit) individual can raise up his or her surroundings and community. Be it work life or coaching baseball practice, a sturdy foundation is the best start. Get some sleep, meditate, eat well, stay hydrated, move around and keep active, watch a movie, take a nap, read a book, play an instrument. Do you.

Be Selfish
Because #3 bears repeating. No one makes time for you but you. And you can’t help others until you help yourself. Give yourself permission and mark your time as “out” on your calendar. No excuses. Then take advantage.

The closer I get to maintaining these 4 principles (well, 3.5 really) on a consistent basis, the better I feel, perform and participate.


CF Blog July 8

WOD:
EMOM 2410628499_10152739637016349_3250219790200994621_n
40 Sec on 20 Sec off
Min 1: Row (Calories)
Min 2: Plate Ground to Overheads (45/25)
Min 3: Skier Hops
Min 4: Sit-ups

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact. Make sure you mark your calendars. More deets to come…


CF Blog July 9

WOD:FullSizeRender-26
21-15-9
Dumbbell Squat Cleans (35/20)
Hand Release Push-ups
400m Run


WoD: 3 Rounds of 25 Squats +  400m Run + 15 Push ups + 400m Run071017


Conditioning – July 10

IMG_9713[hr] 3 Rounds
25 squats
400m run
15 push-ups
400m run


CF Blog July 10

Strength: FullSizeRender
Back Squat

Warm-up Sets:
1×3 @50%
1×3 @60%
1×2 @70%
1×2 @80%
Working Sets:
1×1 @90%
1×1 @95%
1×1 Walkout @1RM Goal

 

WOD: 

30 DB Push Press
300Shuttle Run (6x50m increments)
15 T2B
20 DB Push Press
200m Shuttle Run (4x50m increments)
12 T2B
10 DB Push Press
100m Shuttle Run (2x50m increments)
9 T2B

***

Momma’s Quote of the Week:  “How wonderful it is that nobody need wait a single moment before starting to improve the world.” –Anne Frank

***

Note:

There will not be any Sunday classes this week, July 16. We will be holding a mobility seminar for  our coaches from 9am-1pm on this day. 

***

 


Conditioning – July 11

IMG_9690[hr] Turkish Get-ups 3×5
WoD: EMOM 16
Minute 1: Prowler
Minute 2: Ring Rows
Minute 3: Bike
Minute 4: Plank


CF Blog July 11

Strength:IMG_4369
Deadlift

Warm-up Sets:
1×3 @50%
1×3 @60%
1×2 @70%
1×1 @80%
Working Sets:
3×1 @90%

WOD:
AMRAP Ladder 16
4 cal Row/Bike
4 KBS​​(2/1.5)
4 Wallball

*continue going up by 4 reps on each movement until time
*row preferred

Cash out: Accumulate 2-3 min of Ring Plank

***

Good read from CrossFit Invictus:

Workout Strategy: Plan First, then Execute
Written by Invictus Athlete Josh Littauer

How many of you show up to the gym with no preconceived notion of what the workout is or what all you may be asked to do? I’d probably see a good show of hands for that question. Now there are also plenty of you who would say the opposite, and you’re also likely the ones who refresh your Wodify app every minute after 8pm to see what the next day holds for you. Neither is necessarily right or wrong, but I’d like to provide a slightly different perspective on approaching your daily workout. What if I could teach you how to treat each workout like it’s own game? This is what I will try to accomplish here.

Treat Each Workout Like it’s Own Game

When approaching each workout like its own game there are multiple things that need to be taken into consideration. How long is the workout? What movements or movement patterns are there? Is there a high-skill movement? Are these movements I’m good at? Each of these questions will play a role in your ability to move well through a workout and achieve the best possible outcome.

We first need to provide some framework and look for the ultimate outcome of the workout. You may hear a coach mention the “desired stimulus” of a workout, this is essentially the intended outcome and how you should feel during or after a workout. The stimulus often determines the pace with which we attack a workout or decide how to scale a workout (more on scaling for a different post).

I’ll use several examples to help discuss this point.

In the case of Fran, 21-15-9 reps of thrusters and pull-ups, a workout designed to be a sprint and very fast (sub-6 is a pretty good time) should be done with a weight on the thruster that is easily maintained for unbroken sets and scaled on the pull-ups to accommodate your skill. Anytime you see the numbers 21-15-9 it can be reasonably assumed it is supposed to be a fast workout.

Another example would be Murph, the total opposite of Fran. Murph includes two miles worth of running, 100 pull-ups, 200 push-ups, and 300 air squats; this is a very long CrossFit workout! In terms of pacing, Fran and Murph are polar opposites.

To Redline or Not? It Depends…

You may hear the term redline thrown around in a CrossFit gym as well. The term redline is a analogy to the tachometer in your car that tells you how many revolutions per minute the cam shaft or pistons rotate per minute. The dial in your car probably reads somewhere around 6000 RPM before hitting a red line and slowing the engine down to avoid blowing up. Your body has a similar red line that determines how quickly you can move, your power output potential, and how long you can operate at a near sprint pace before you also “blow up”. In the case of CrossFit which includes workouts with variable time domains, it isn’t always advantageous to hit the “redline” immediately in a workout, or even at all for that matter. When we look at the previous two examples, Fran and Murph, we can see that Fran requires you to redline right out of the gate, while Murph never requires you to hit the redline. It depends on the desired stimulus or outcome.

How to Consider Rep Schemes & Strategic Breaks

We also have to consider the rep schemes and movements in the workout. Let’s take Karen for example: complete 150 wall balls for time. Only the best of the best are going to go unbroken for all 150 reps, and the result is often devastating. It is still possible to get big sets done in this workout, but it may be smart to take strategic breaks. For example, what if instead of doing a max effort unbroken set right out of the gate you instead did 5 sets of 30 or maybe 10 sets of 15? This would allow for you to maintain good-size sets with minimal rest in between, instead of doing say a set of 75 at the beginning and then taking multiple 30 second breaks between the remaining sets of 10. This is one good example of how to approach breaking up large sets of a singular movement.

This can also be done for medium to high-skill gymnastics movements in a medium length workout. Lets use the example of 3 rounds of 15 pull-ups and a 200 meter run. If your best set of pull-ups is six, but you can maintain sets of three to four consistently, it would be smarter to stick with 5 sets of 3 for all 3 rounds then to try to do a max effort set each time. If you were to do a max effort set it would likely turn into resting 20-25 seconds between sets and doing sets of one to two. It would be smarter to go 5×3 with 7-8 seconds rest between sets. Applying this strategy can help take away some of the frustration of struggling with a skill as you can better break up a movement and take strategic breaks to help you move through the workout better.

This can be applied to running and rowing as well, although I would like to save that discussion for a future post.

continue reading:


071217WoD: “Death by Burpees” – Start with 1 Burpee in the first minute, adding one burpee each succeeding minute until failure.

After: Core Work and such


Conditioning – July 12

IMG_9705[hr] WoD 1: In 12 minutes complete 400m slam ball run, then AMRAP: 5 burpees + 10 ball slams + 20 sit ups
——REST 2 MINS———–
WoD 2: In 12 minutes complete 400m run then AMRAP: 5 pulls-ups + 10 medball cleans + 20 Russian Twists


CF Blog July 12

Strength: IMG_4386
Press
3 @65%
3 @75%
3 @85%

Partner WOD from 7-13-2016

AMRAP 20

10 Hang Power Clean(135/95)
10 Bar Facing Burpee
3 Muscle-Ups

*One athlete will run 400m while the other completes as many rounds/reps of the amrap as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

*sub for muscle-up = 6 pull=ups + 6 dips

***

Thompson’s Christmas in July Campaign:

We have done a great job supporting the Thompson Family Services over Christmas, now there’s an easy (online) way to help them in July as well!!  Read letter from Thompson below if you’re interested!

We are having a bit of a “Christmas in July” here at Thompson and I wanted to reach out and let you know about this opportunity. For the first time ever, Thompson is partnering with SHARE Charlotte’s SummerSHARE campaign to collect much-needed items during the month of July. If you’re unfamiliar with the campaign, just click on the link and learn a little about it…it’s a very cool thing!

Hygiene items and school supplies are definitely our greatest need and in VERY low supply during the summer months. We are using this time to collect as many of these items as possible to assemble “welcome kits” and “discharge backpacks” for our residential kiddos. Can you help us?

 Perhaps you could share our needs with your office, neighbors, church, or friends as a special effort for Thompson’s children – either through the SummerSHARE campaign (online purchases) or I’d be happy to send you a list and you could have a drive and collect items that way!

During the SummerSHARE campaign (July 10-21) we will be soliciting gifts from our Give Shop Wish List . Once we have received enough items, we will utilize a few volunteers to assemble the kits and the backpacks – probably in mid-August.


Conditioning – July 13

untitled (12)

Be happy(er)

Be a man, have skills

Pack it in

Drugs, alcohol, cheap food and free porn

Mountaineers are always free-ish

Digital twin

Kneecaps

Internet of things

Human chain

Sheriff of

Popsicles with a kick

Well this should get their attention

Ridiculous

 

[hr] Tabata
– wall balls
– pull-ups
– squats
– sit-ups
– lunges


CF Blog July 13

Strength:

Steve does not share…he does not share the air
#tbt Steve does not share…he does not share the air

 

Back Squat
Warm-up Sets:
1×3 @50%
3×3 @60%
Working Sets:
3×3 @70%

WOD:

100m Double KB Front Rack Carry*(1.5/1)
20 Ring Row
20 Box Jump Overs*(24/20)
20 GHD Sit-Ups
100 Double-Unders
20 GHD Sit-Ups
20 Box Jump Overs*(24/20)
20 Ring Row
100m Double KB Front Rack Carry*(1.5/1)

*keep torso upright on KB carries, don’t lean back. Adjust weight as needed
*box jump overs are no touch at the top, scale height as needed

***

Note:

There will not be any Sunday classes this week, July 16. We will be holding a mobility seminar for  our coaches from 9am-1pm on this day. 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Beers and Burpees is right around the corner!  Make sure you grab a partner and sign up!   
 
$120 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

071417Purpose: Running backwards provides several benefits. The biggest is that it will actually help you run faster when you go forward. It helps to increase your stamina but also strengthens your calves, quads, and shins for better muscular balance. Plus, if you can run hard for 400m backwards, just think how much easier that will feel next time you run a 400m forward in a WOD.


WoD: 3 rounds
100m Forward, 100m Jog
100m Backwards, 100m Jog
200m Forward, 200m Jog
200m Backwards, 200m Jog
400m Forward, 400m Jog
400m Backwards, 400m Jog
(all resting jogs are forward)


CF Blog July 14

StrengthIMG_4421
Clean & Jerk 6×2 @80-90%

WOD:
5 Rounds, each for time
3 Power Clean(155/105)
6 Pull-Ups
9 Push-Ups
12 Air Squats
15 cal bike/row

*2 min rest b/w round
*sprints, goal is to get faster with each round
*bike is preferred 

Cash out:
Accumulate 2 min of Sorenson Hold https://youtu.be/THsDCzaod3M
30 Paloff press each side

*can break up however you want

***

Interesting read from the Daily Mail:

Trying to get strong? Forget muscles, you need to work out your NERVES by lifting heavy weights, new study finds

  • Engaging your nervous system could help build strength more than muscle gain
  • In the body, nerves called motor neurons relay signals from the brain to muscles
  • Scientists found some exercises engage the motor neurons more than others
  • Heavy weights engage nerves more than light weights, even with fewer reps
  • Lifting heavy weights induces nerves to send more signals from brain to muscle

Those trying to become stronger by putting in extra hours at the gym may be getting it all wrong, according to new research.

Researchers have found that engaging your nerves could be more important to gaining strength than working out your muscles.

In the body, specialised nerves known as motor neurons relay signals from the brain to the muscle tissue, which allows us to choose when we flex our muscles.

Scientists have now found that some types of exercise engage the nerves surrounding our muscle tissue more than others.

They discovered that lifting heavy weights engages the nerve cells more than lifting light weights, even if you do far fewer reps.

Lifting heavy weights can induce nerves to carry more signals from the brain to the muscles, making muscles stronger, the researchers found.

How was the research carried out?

Researchers discovered that heavy reps can stimulate the nerves after following the activity of frequent gym-goers.

They noticed that those who chose to lift many repetitions of light weight could build up muscle mass just as quickly as those who chose to do fewer reps of heavy weights.

But despite this, those who trained with heavier weights made better gains in strength than those who lift lighter loads.

To understand why, researchers asked 26 men to train for six weeks on a leg-extensions machine loaded with either 30 or 80 per cent of the maximum weight they could lift.

Researchers monitored the participants three times a week as they did as many reps as they could.

They found that those carrying light and heavy weights experienced a similar amount of muscle growth.

But participants carrying heavy weights increased their strength by roughly ten pounds more than their counterparts lifting lighter weights.

‘If you’re trying to increase strength – whether you’re Joe Shmoe, a weekend warrior, a gym rat or an athlete – training with high loads is going to result in greater strength adaptations,’ said Nathaniel Jenkins, an assistant professor of exercise physiology at Oklahoma State University, who conducted the research.

Read more: http://www.dailymail.co.uk/health/article-4681956/Strength-comes-nerves-muscles.html#ixzz4mk6AHKBJ


CF Blog July 15

WOD: IMG_4463
“Lumberjack 20”
20 Deadlifts (275/185)
400m run
20 KBS (2/1.5)
400run
20 OHS (115/85)
400m run
20 Burpees
400m run
20 C2B Pull-ups
400m run
20 Box Jumps (24/20)
400m run
20 DB Squat Cleans (45/30)
400m run

*scale as needed
*40 min time cap
*1 bar change your weight for Deads and OHS

*

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel.

***

Note:

There will not be any Sunday classes this week, July 16. We will be holding a mobility seminar for  our coaches from 9am-1pm on this day. 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

CF Blog July 16

IMG_4483


071717WoD: 15 min AMRAP of 5 Burpees, 10 Yard Sales, 15 Walking Lunges up hill… sprint to the top and back down = 1 Round.
After: core work.


Conditioning – July 17

IMG_9703[hr] 5 Rounds
– 400m run
– 20 lateral plyo skier hops
– 15 double unders
– 10 DB presses
– 400m row


CF Blog July 17

Strength: IMG_1749
3×8 reps/leg
Dual KB or DB Front Rack Reverse Lunge
https://youtu.be/Hx7mMZf-yh0

WOD:
4 Rounds
400m
40 Double Unders
8 Squat Snatch (115/80)
8 Bar Facing Burpee

***

Momma’s Quote of the Week:  “The principle is competing against yourself. It’s about self-improvement. It’s about being better than you were the day before.”—Steve Young

***

Monday morning read from Mark’s Daily Apple:

Are CrossFit and Primal Compatible?

By Mark Sisson

Back when they were infants, CrossFit and paleo were the best of friends. Robb Wolf was giving CrossFit nutrition seminars. CF boxes were running paleo challenges and offering meal plans to clients. Tens of thousands of people were introduced to paleo through CrossFit and CrossFit through paleo.

Over time, however, they drifted apart. CrossFit met and fell in with the Zone Diet—a calm, well-mannered lad with impeccable balance, and paleo’s dad got a job in another city. They ended up going to different schools. These things happen. It’s fine. Both CrossFit and paleo are better versions of themselves for having met each other.

I’ve been interested in CrossFit for the better part of a decade. I’ve been to several of the Games. One of CrossFit’s best (and best-known) coaches, Kelly Starrett, was a presentee at PrimalCon Oxnard and a contributor to MDA. The infamous Grundler Brothers were early supporters of the Primal Health Coach certification program. Without CrossFit’s early endorsement, I’m not sure ancestral health would be as big and influential as it is today.

For the past year, my Primal Health Coach team and I have been working with Absolution CrossFit (of LaGrange, IL) co-owner and coach Laura Rupsis to understand what CrossFit athletes are missing in their diets and lifestyles. We’re convinced we can help them. I’m convinced we can help coaches help their clients using a Primal approach.

CrossFitters want:

To perform better. They’re interested in eating healthy food, but they don’t want their performance to suffer because of it.

To lose body fat and gain muscle. Who doesn’t? Losing body fat can improve performance in exercises where you manipulate your own body weight, but not if it means losing muscle and strength.

CrossFitters worry about:

Getting enough calories. With Paleo diets it’s notoriously hard to overeat, which is great if you’re trying to lose weight, but not so great if you’re trying to support an active training and competing schedule.

Getting enough carbs. I don’t blame your average CrossFitter for giving up on paleo. Keeping up with WODs while eating lean meat and getting your carbs from broccoli and asparagus sounds like hell. It doesn’t have to be that way on Primal, and I’ll show you how.

Burning out. CrossFit is taxing. There’s no way around that. And our real lives are busier than ever. Between kids, work, commuting, cooking, cleaning, and, hell, living, we all have a ton on our plates. Throwing one of the most intense training programs in the mix can push people to the breaking point. I’ll explain how going Primal can help prevent or mitigate burnout.

Continue reading…


Conditioning – July 18

IMG_9691[hr] Four Rounds
-6 intervals of 30 secs on/30 secs off rowing
– 2 minute rest between rounds


CF Blog July 18

Strength:
4×6 reps/arm
Single Arm DB Strict Press19598846_10155218354765568_6120631616735243023_n

WOD:
Running Clock for 16 min

AMRAP 5
30 KBS(1.5/1)
30 Wall Balls​​(20/14)
Max Effort T2B w/ time remaining

Rest 2 min

AMRAP 4
20 KBS
20 Wall Balls
Max Effort T2B w/ time remaining 

Rest 2 min

AMRAP 3
10 KBS
10 Wall Balls
Max Effort T2B w/ time remaining 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact. Make sure you mark your calendars. More deets to come…

***

An update from Mike D. about Beers and Burpees:

Our event is less than 2 months away and we hope to see everyone there on September 16th.   Beers & Burpees is where the Charlotte Fitness Community comes together to make dreams come true, one burpee at a time.  We have almost 350 people registered from across 25+ gyms ranging from OrangeTheory to CrossFit to Bootcamps and more.

Reasons to sign up today:
  • 1 person who registered between 7/10 thru 7/17 will win a new $350 Yeti Tundra 45 cooler.
  • Heats are selling out!  12noon is SOLD OUT.  Plus 11am, 12:30, 1pm and 3pm are close to selling out as well.
  • Registering/Raising money early allows us to sponsor as many kids as possible and have these kids AT our event on Sept 16.  Making these kids’ dreams come true is the reason we do this event and having them AT our event, meeting the participants and cheering us on is what Beers & Burpees is all about!
  • It takes 2 minutes:  www.beersandburpees.com/register
You’ve already registered?   Thank you and if you’re willing, pass this email on to your friends to help us get to our goal of $40,000 raised!
Once again, 100% of the money raised goes to the Dream on 3 charity and, with your help, we’re trying to raise $40,000 this year!!
 
Don’t forget:
– We have two kids “Brownies and Burpees” heats (11:30 and 3:30)
Free kids Yoga clinics (12:30 and 2:30)
Free kids activities
– Teen Division
– Adaptive Athlete Division
Free fun adult “field-day” type activities/competitions
– 4 Food Trucks (Two Chix and a Truck, Hiya Korean, Pizza Truck, QC Pretzel) plus Rita’s Ice and Protein Smoothies from Project Lean Nation
– Plus music, auctions/raffles and more exciting things announced over the coming weeks
Click “interested” or “going” at this link to stay updated:
 
THANK YOU for your support!

071917WoD1: 10 Rounds of “+1” Wall Jump and Dip. Begin with 1 each in first round. Add 1 each additional round, up to 10th round of 10 Wall Jumps and 10 Dips. 

WoD2: 10min Plank (each time you break, quick sprint)


Conditioning – July 19

IMG_9672[hr] “Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

5×10 hollow rocks and back arches


CF Blog July 19

Strength: IMG_4558
3×8 reps/leg
KB or DB Single Leg Crossbody RDL

Partner WOD:
17 Minutes to Complete:
60 Deadlifts (135/95)
30 Burpees
60 Front Squats (135/95)
30 Burpees
60 Push Presses (135/95)
30 Burpees
AMRAP Clean & Jerks (135/95) with remaining time.

***

Check out this cool Brewery tour put on by the Beers and Burpees Charity Event:

Next Thursday July 27 @ Sycamore Brewing

Come workout with us at Sycamore Brewing’s FREE Gladiator Camp at 6:15pm and stay after to take part in or watch our FREE Beers & Burpees demo beginning at 7:15pm.

Demo participants will receive a free Reebok swag bag and a free beer!

What is Beers and Burpees? It’s a charity fitness event on September 16th in Charlotte (www.beersandburpees.com) where up to 1,000 people will work out, drink beer and raise money for Dream On 3, a sports-based wish granting charity for special needs kids in Charlotte. And to get the word out about our event, we’re doing a summer long brewery tour with free demos at your favorite breweries across the Charlotte area!

Beers & Burpees, Reebok and Work For Your Beer will be co-hosting the event.

Grab a friend and come out to support this charity event!


Conditioning – July 20

heart

Meddling kids

Hogs

Winnie the Pooh blacklisted

Activity inequality

Eye scream

Giving hackers the middle finger

Holy gross

[hr] PT Test: max effort 800m Run
1min each of max effort with full recovery between exercises – Pushups, Situps, Pull-ups, Squats
2min each max effort with full recovery between exercises – Burpees, Plank


CF Blog July 20

Strength: IMG_4571
4×6 reps arm
Dual DB Bentover Alternating Row

https://youtu.be/De7Ejrxo7Zs

WOD: EMOM 25
Min1: 12/10 cal Row or Bike
Min2: 10-12 GHD Sit-Ups or 20 Abmat Sit-Ups
Min3: 10 Pull-Ups or 10 Ring Row
Min4: 15 Slam Ball(30/20)
Min5: Rest

***

Hi UCFers! By now you figured out what’s in door number 2 (next to the trainer’s room) at the gym 🙂

The Bod Pod is a body composition testing machine that is super accurate and the whole appointment only takes 10 minutes. Last week, I had someone drive two hours to get tested, but for you, it’s already at the gym! The test is operated by Mie and Jaye, so you already know us 🙂 It’s really cool to see all your hard work in the gym get translated into body fat percentage and lean body mass. You can then use this info to take your goals to the next level.

You can schedule your appointment on the website link below. Hope you check it out!

http://carolinabodymetrics.com/


flairWhooooo!!


WoD: 4 Rounds of 800m Run + 10 Burpees. Then, Tabata Squats.


CF Blog July 21

Strength:
15 min to find a Heavy Complex ofIMG_4582
1 Power Snatch +
2 OHS
*4-6 working sets

WOD:
2 RFT
800m run
20 HSPU
20 Box Jump​​(30/24)

Cash out: Accumulate 2 min of L-sit (rings, p-bar, floor)

***

Some Beers and Burpees Charity Fun is headed our Way Next Thursday – 

Come workout with us at Sycamore Brewing’s FREE Gladiator Camp at 6:15pm and stay after to take part in or watch our FREE Beers & Burpees demo beginning at 7:15pm.

Demo participants will receive a free Reebok swag bag and a free beer!

What is Beers and Burpees? It’s a charity fitness event on September 16th in Charlotte (www.beersandburpees.com) where up to 1,000 people will work out, drink beer and raise money for Dream On 3, a sports-based wish granting charity for special needs kids in Charlotte. And to get the word out about our event, we’re doing a summer long brewery tour with free demos at your favorite breweries across the Charlotte area!

Beers & Burpees, Reebok and Work For Your Beer will be co-hosting the event.

Grab a friend and come out to support this charity event!


CF Blog July 22

WOD: Dallas 5Collage7
AMRAP 5
Burpees

rest 1 min

AMRAP 5
7 Deadlifts(155/105)
7 Box Jumps(24/20)

rest 1 min

AMRAP 5

DB Turkish Get-Ups​​(40/30)

rest 1 min

AMRAP 5
7 Snatch(75/50)
7 Push-Ups

rest 1 min

AMRAP 5
cal row

*each station gets a score for reps completed 

***

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.


CF Blog July 23

Skill:
Depth Jump to Broad JumpFullSizeRender-2

https://youtu.be/45rdJO63NWQ

*focus on soft landing into explosive broad jump
*start with short box and work up to taller box
*rest 60 sec b/w efforts

WOD: 4 RFT
50 Double Unders
10 DB Thruster(45/30)
10 Ring Rows
40 sec Ring Plank


#thatshowwedo

The Met on Wednesday…


WoD1: 3 Rounds of Hill Sprint + 25 Push Ups.
WoD2: AMRAP7 of 5 Bar Rows, 10 Dips, 15 Jumping Squats


Conditioning – July 24

IMG_9695[hr] 4 Rounds:
20 Squats
10 Push-ups
20 Ball Slams
10 Dips
20 Double Unders (3x singles)
10 KB SDHP
20 Wall Balls
400m run


CF Blog July 24

Strength: IMG_4622
Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
2×3 @70%
Working Sets:
5×2 @80%

WOD: (Linchpin)
6 Rounds
200m Run
15 Wall Balls (20/14)
10 Push Press (95/65)
1 Rope Climb

***
Momma’s Quote of the Week:  “The two most powerful warriors are patience and time.”—Leo Tolstoy
***

**Summer Party will be on Saturday from 1-5pm**

***
You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
Mark your calendars for the following dates:
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

Conditioning – July 25

IMG_9696[hr] 6 Rounds: Bear Crawl (down and back on turf) + 15 squats + 10 Burpees

WoD2 – 5x weighted prowler pushes (down and back is 1)


CF Blog July 25

Strength: FullSizeRender 2
Deadlift
Working Sets:
1×1 @80%
1×1 @90%
1×1 @95%

WOD:
50 Double Unders
5 Ring Muscle-ups
40 Double Unders
4 Ring Muscle-ups
30 Double Unders
3 Ring Muscle-ups
20 Double Unders
2 Ring Muscle-ups
10 Double Unders
1 Ring Muscle-up

 
*3 to 1 sub MUs 
*2 to 1 sub DUs

Core Cash Out:
2 Rounds
10 GHD Sit-ups
20 Paloff Press
30 Banded GMs
40 Flutter Kicks

***

Summer Bash Update!!!

**Please email Mike if you are planning to attend!!!**

This Saturday from 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal

***

You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
 
Mark your calendars for the following dates:
 
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

We’ll be at the Met Wednesday. Now, this one *seems* complicated. But it’s not. Stick with me.

Beginning on Level 5 / Trader Joe’s Parking Garage:
WoD: 7 Rounds of Stair Climb (descent + ascent) + 3 Wall Walks + 220150223_0621570 Wall Touches*

*add a level of stairs with each round. First Round, down to Level 4 and back; Second Round, Level 3; Third Round, Level 2; Fourth Round, Level 1; Fifth Round, Level 2; Sixth Round, Level 3; Seventh Round, Level 4.


Conditioning – July 26

IMG_9706[hr] 750m Row or 800m run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
35 Box Jumps (24/20)
35 DB Push Presses (35/25)
35 KB Swings
750m Row or 800m run


CF Blog July 26

Strength: IMG_4638
Press
5 @70%
3 @80%
1 @90%

Partner WOD:
100 Box Jumps (24/20)
100 Ball Slams (30/20)
100 Calorie Row
100 KB Swings (1.5/1)
100 Abmat Sit-ups
400m Run (together)

 
*one person working at a time, split reps as needed.
***

Summer Bash Update!!!

**Please email Mike if you are planning to attend!!!**

This Saturday from 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal

***

You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
 
Mark your calendars for the following dates:
 
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

Conditioning – July 27

untitled (4)

The case against reality

Conflict of interest

Failure

Genghis Khan’s tomb

Pirated

The Field Study Handbook

Spark

[hr] 500m row
10-1 slam balls
1-10 overhead walking lunges
750m row
10-1 Russian Twists
1-10 Push-ups
500m row


CF Blog July 27

Strength: FullSizeRender 3
Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
Working Sets:
3×3 @70%

WOD:
3 Rounds
50 Air Squats
15 HSPU
400m Run

***

Summer Bash Update!!!

**Please email Mike if you are planning to attend!!!**

This Saturday from 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal

***

You’ve been working hard for months…it’s time to test out those new 1 Rep Max lifts!!!
 
Mark your calendars for the following dates:
 
Friday, July 28: Snatch 1RM
Friday, August 4: Clean & Jerk 1RM
Monday, August 7: Back Squat 1RM
Wednesday, August 9: Press 1RM
Monday, August 14: Deadlift 1RM

20150223_062157
So you heard the news. August 11 will be the final bootcamp. I’ll go throwback on some images from throughout the years. Chris Conway to the right – July 2011, part of the Uptown Bootcamp (led by Amber and later Whitney Preslar, this was the third BC location).

WoD1: 1-20 alternating Burpees and Extreme Jacks with Parking Lot Sprints between each movement
WoD2: 30-20-10 Pushups / 10-20-30 Lunges


CF Blog July 28

Strength: FullSizeRender-1
Snatch 1RM

WOD:
3 Rounds
15 Calorie Row
12 Power Snatches (95/65)
9 Burpees

***

It’s ONE REP MAX SNATCH DAY!!!!  

You’ve been working hard for months now, make sure you make it in for class today to test your max!!

***

Summer Bash is TOMORROW!!!

1-5pm

Lots of fun, food and drinks!

Please email Mike if you’re planning to attend!

See you there!!!


CF Blog July 29

WOD: (from 9/19/15)IMG_4689
5 Rounds
15 Push Presses (75/55)
15 Front Squats (75/55)
400m Run
10 Pull-ups
25 Double Unders

***

Summer Bash Today!!!

From 1-5pm!!!

*Water Slide, Slip and Slide, Beer Mile and more…
*Food by Bang Bang Burgers
*Adult Beverages and Waters will be provided

Bring whatever else you would like as long as it is legal


CF Blog July 30

Strength:  IMG_1636
Close Grip Bench Press
3-3-3-3-3 @
~70% of your 1RM Bench Press

WOD:
25-20-15-10-5 KB Swings (1.5/1)
25yd Farmers’ Walk (1.5/1)
w/kb in each hand after each set of swings.

Cash Out: Reverse Tabata Assault Bike –
8 Rounds of 10 sec on, 20 sec off


Conditioning – July 31

IMG_9627[hr] 4 Rounds
200m Farmer’s Carry
50 squats
200m Waiter’s Walk
50 Sit-ups


Dirty. And Strong. Ashley.

We ran 126 people through our program throughout the years. Plus those folks who came out from the gym… around 45. This pic is of Ashley Smith, one of the founding members of the illustrious Independence Park crew.

WoD:
400m Run
10-1 Ball Slams
1-10 OHWL
800m Run
10-1 Russian Twists
1-10 Push-ups
400m Run


CF Blog July 31

Strength: IMG_4725
Barbell Walking Lunges (back rack)
4×6 ea. leg (aka 4×12 steps)
@~30-50% of your 1RM Back Squat

WOD: (from 11/27/12)
6 Rounds
5 Push Presses (155/105)
10 T2B
20 Box Jumps (24/20)

***
Momma’s Quote of the Week:  “Most of us spend too much time on what is urgent and not enough time on what is important.”—Stephen R. Covey
***
The CrossFit Games start this week (Thursday).  If you’re interested in tuning in to catch your favorite athletes, here’s how you can watch:
ONLINE

Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.

CrossFit will use Facebook update groups to let people know when events are live, so be sure to join and set your notifications so you don’t miss the best action. Known events and times will be scheduled in advance, and the Studio team will be breaking live announcements as they happen on site. For full schedule information, download the CrossFit Games app (coming soon) or visit Games.CrossFit.com.

Please note the Games will take place in Central Standard Time.

TELEVISION

New for 2017: Televised coverage will be moving to CBS and CBS Sports Network. The move will mean an unprecedented amount of coverage before, during and after the Games.

Starting Thursday, July 20, CBS Sports Network will air four original preview shows highlighting CrossFit Games history, contenders and past champions in the lead-up to the Games:

“Road to the Fittest: The History” – July 20, 2017, 8 p.m. ET

“Road to the Fittest: Men’s Contenders” – July 20, 2017, 8:30 p.m. ET

“Road to the Fittest: Women’s Contenders” – July 27, 2017, 8 p.m. ET

“Road to the Fittest: The Champions” – July 27, 2017, 8:30 p.m. ET

Once the Games are underway, fans can catch two hours of competition coverage on CBS Sports Network at the end of each day, Aug. 3-6, starting at 10 p.m. ET. And don’t miss the live coverage on Saturday on CBS Television at 1 p.m. ET or digitally on CBS All Access.

The CrossFit Games stream is available for free on CBSSports.com and the CBS Sports App for mobile and connected TV devices (OTT). OTT devices with the CBS Sports App include Roku, Apple TV (3rd gen. and 4th gen.), Amazon Fire TV, Xbox One and Windows 10. No authentication or sign-in is required to view this stream on any device. CBS Sports Network is widely available through all major cable, satellite and telco distributors. Use the CBSSN channel finder to find your channel. CrossFit will also be added under “Watch” on the CBSSN homepage once coverage begins. 

After the Games, fans can get a fresh retrospective on CBS Sports Network. Six episodes will recap key moments and also premier unseen content, including behind-the-scenes interviews, new event footage and analysis:

Oct. 16, 2017, 7 p.m. ET

Oct. 23, 2017, 7 p.m. ET

Oct. 30, 2017, 7 p.m. ET

Nov. 6, 2017, 7 p.m. ET

Nov. 13, 2017, 7 p.m. ET

Nov. 26, 2017, 8 p.m. ET


Conditioning – August 1

IMG_9661[hr]

400m run. 100 Squats.
400m run. 80 Russian twists.
400m run. 60 KB swings.
400m run. 40 Push-up-to-plank.
400m run. 20 DB presses.


CF Blog August 1

Skill: IMG_4747
Gymnastics Goat Work (15-20 min)

WOD:
1000m Row
30 Deadlifts (225/155)
50 Pull-ups

*stagger wod as needed

***

Great advice from T-Nation:

Tip: The Best Damn Sleep Tip Ever

It’s the single most effective thing you can do to sleep better, feel better, and kick life in the pants.

Your Alarm Clock is Hitler

There’s a lot going on while you sleep. The average person goes through four to five sleep cycles every night. Each of those cycles has several stages: four different stages of NREM sleep and one stage of REM sleep. You go from light sleep to deep sleep and back again, over and over.

When your mind and body are fully rested and recharged, the cycles naturally conclude and you wake up. It’s elegant and delicate and miraculous… unless you use an alarm clock, which throws a big clanging monkey wrench into the machinery of good sleep.

The Worst Way to Start Your Day

When the alarm goes off, you’re forced to wake up in the wrong cycle or stage of sleep. You’re disoriented at first, you feel like crap, your natural hormone fluctuations are off kilter, and usually you keep feeling like a used tampon for a good part of the morning.

But people who have trained themselves to sleep and wake naturally without an alarm…

  • Are healthier overall
  • Have less stress
  • Experience fewer junk food cravings
  • Have more energy
  • Generally stay leaner

It Can Be Done

My wife and I ditched the alarm clock years ago. And no, we’re never late for anything. In fact, we’ve usually had a meal, had a workout, walked the dog, and put in an hour’s worth of work here at T Nation before 8 AM.

So, how do you do this? It seems impossible at first, I know. But it all starts with going to bed early, consistently. For Dani and I, that means we’re in bed by about 8:30 PM. Our wake time fluctuates by 15-30 minutes because we’re not forcing it with an alarm.

When the mind and body are fully rebooted by sleep, you wake up naturally. If the sleep process needs 30 minutes more or 30 minutes less, that’s allowed to occur organically without interruption. For us the sleep cycle finishes up at 5 to 5:30 AM.

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you’re busy and yes, I know you can’t do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a “window” for your wake time rather than setting an alarm for a designated time.

Read entire article here…


June-2017

Bootcamp – June 2

06012012Hi there. It’s Carter. I’m back for a few months. Let’s boogie.


WoD1: 4 Rounds of 20 Flutter Kicks + 10 (very explosive) Tuck Jumps + Sprint 200m. This one should be fast, so get after it!

WoD2: Run 1 mile. On the top of every minute, stop and do 5 Burpees.


CF Blog June 2

Strength:

bar-facing burpees...they almost look effortless ;)
bar-facing burpees…they almost look effortless 😉

Hang Snatch 3-3-3-3

WOD:
EMOM 20
15/12 Calorie Row
20 KB Swings (1.5/1)
10/8 Calorie Bike
10 Pull-ups
40 Sec Plank Hold (any way)

***

Did you know we had a BodPod at the gym?  

We Do!!  If you’re interested in scheduling an appointment, you can do so at the Carolina Body Metrics site.

Don’t know what a Bod Pod is?  Check out the Info below!

*

The Bod Pod is a specialty body fat testing system that gives the most accurate results available.

How does it work?

Air displacement technology accurately measures the amount of fat and lean muscle mass in the body, without the discomfort of other methods.

There are several benefits to using the Bod Pod when compared to other body testing methods:

  • The assessment is extremely simple and comfortable. The time you will actually be sitting in the Bod Pod only last about 2 minutes. There are a few minutes in the beginning where we collect some basic info about you and some pre-test calibrations. All-in-all its about a 5 minute process.
  • You stay dry! Unlike hydrostatic testing, which submerges you in a tank of water, the Bod Pod requires no time consuming preparations or post-test shower to remove dirty water and germs.
  • It is safe for kids too. It is the only body monitoring technology that is applicable to kids as well as adults.

Since the Bod Pod technology has emerged, it has become the world’s leading body- monitoring system. The NFL combine uses it to test players prior to recruitment. The Mayo Clinic uses it to monitor the health and treatment of patients. NBC’s “The Biggest Loser” uses it to track changes in contestants during the show. It is an excellent tool that some of the health and fitness leaders in the nation are already relying on.

Overview

What How Positive Negative
The Bod Pod, using air displacement technology is one of the best indicators of overall health. This method has been developed using the same principles as under water weighing. The technique uses air, as opposed to water and is known as air displacement plethysmography. Patients enter a sealed chamber that measures their body volume through the displacement of air in the chamber. Body volume is combined with body weight in order to determine body density. You will sit inside the Bod Pod cabin for about 2 minutes. Total time including goal setting and reviewing is approximately 10-15 minutes. Safe, non-invasive, and ideally suited for frequent testing. Provides the highest degree of accuracy, with the least discomfort in testing. Very quick—only 2 minutes inside of chamber. Can test any physical attribute of a person—can hold up to a 7-foot person and 550 pounds. Flexibility in testing special populations, including young children. Very few businesses carry the Bod Pod. Finding a place that offers this method can be difficult.

CF Blog June 3

WOD:IMG_3508
“Broken Nutts”
2 Rounds
5 HSPU
7 Deadlifts (250/175)
12 Box Jumps (30/24)
25 Pull-ups
50 Wall Balls (20/14)
100 Double Unders
200m Plate Run (45/35)

***

LtAndrewNuttallLieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.


CF Blog June 4

WOD: (from 7/10/11)photo-15
3 Rounds
500m Row
25 Push-ups
2 Rope Climbs
25 Ball Slams (30/20)


BOOTCAMP – JUNE… FIF!

Found this in the Way Back Machine. 2012, 6:30a class.
Found this in the Way Back Machine. 2012, 6:30a class.

It’s the FIF.

And check in to WCCB News Rising Monday morning at 8:30 to see Amber Lewis, Founder/CEO of The Good Kitchen (shameless, I know – not sorry) bring the good word.


from June 4, 2012:

WoD1:
AMRAP15 of 10 Push Ups + 20 Squats + Hill Run.

WoD2:
AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.


Conditioning – June 5

IMG_9717[hr] 5 Rounds – 40 seconds on/20 seconds
-walking lunges
-sit-ups
-wall sits
-plank
-KB swings

WoD 2: 200m sprints x 5


CF Blog June 5

Strength:IMG_3561
Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
2×3 @70%
Working Sets:
5×3 @75%

WOD: (20 min Cap)
5 Rounds
200m Run
14 DB Thrusters (35/20)
30 Double Unders
7 C2B Pull-ups

***

Momma’s Quote of the Week:  “It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short term and the long term for both yourself and others will come.”—Dalai Lama  

***

Don’t forget to get your Zzzzzs!!  Important read from Breaking Muscle:

The Importance Of Sleep For Weightlifters And Other Athletes

Athletes are well aware of the importance of proper training if they want to make progress. They are also aware of the need for proper nutrition. Often given short shrift, though, is the need for recovery from those workouts. We have discussed massage and other general methods of recovery. Now I will discuss the importance of adequate rest between workouts. Since we spend roughly a third of our lives asleep, I think it is important that we understand this process more, especially with regard to recovery from physical exercise.

How Much Sleep Do Athletes Need?

Most people are aware the body needs sleep. After all, sooner or later we get tired. But just how much sleep do we need? This is difficult to say because like many other things, it depends on individual differences. Some people need more sleep than others due to metabolic reasons. Even the same person at different stages of his life will need differing amounts of sleep. And even that individual will need different amounts of sleep depending on his or her activity level.
Young people will usually require seven to eight hours of sleep per night for optimum performance. That is, optimum for average daily living. When that young person decides to become involved in serious athletic training, then the need for extra sleep will soon rise. It has to. The more physical activity you do, the more the muscles and nervous system will break down in the natural course of experiencing stress on the body. That rebuilding is done during sleep for most part. So naturally, the more you do, the more time it’s going to take to rebuild those systems, and the more sleep you need.

What Happens During Sleep

What exactly happens when you hit the sack and get to dreamland? First of all, you will go through a light sleep stage. Once you lie down and become relaxed, you might dose off. Maybe you will go to sleep fully at this point, but often you will reawaken but without fully cognizant vision. Not long after you maybe doze off again. This is what is called the threshold stage of sleep. This type of sleep is not enough to ensure adequate recovery.
But if all goes well, you soon will enter into the first stage of real sleep. Bodily processes slow down somewhat, temperature drops slightly, and the heart rate drops too. This is not a very deep sleep. As with the threshold stage this type of sleep is not sufficient for adequate recovery.
After some time, you enter the second stage of sleep. This is much deeper and your body processes slow down even more. This process continues until your body enters into its deepest sleep stage. This is where we use the term rapid eye movement sleep (REM sleep). It takes from one to two hours for you to reach this stage. This is where you start dreaming, as your eyes move rapidly and so might your body. Oddly enough in this situation your body processes speed up, mainly the heart rate but blood pressure can also fluctuate considerably. It is this situation that can generate some of the fantastic dreams we may remember afterwards. These can include the terrifying ones many of us are familiar with, such as falling, having an accident, or being chased. It can also produce more pleasant dreams. Finding money is a common one, I’m told.
That is the sleep cycle from start to finish, but this is not when you wake up. You actually go through several of these cycles in the course of a night, each one lasting from one to two hours. After the REM stage experience, usually after only a very short time, the cycle starts over, back at light sleeping. This is why we can be easily awakened at times and not at all at others. Finally, after eight hours or so, your body processes get back to normal in preparation for waking up.

The Special Sleep Requirements of Athletes

This is what happens with a good night’s sleep. This is what is necessary for the adequate recovery of a non-athlete. But this may not be enough if you are serious athletes doing a high volume of training. You will need more sleep or else you will be going into training sessions in sleep debt. You might get away with this for one training session, but it cannot continue if you expect to make any progress. Sleep debt also creates a window for opportunistic infections to enter the body. Invariably, I get a cold or the flu after two or three days of inadequate sleep. Since even these relatively benign diseases take a week to run their course, they inevitably lead to compromised training.

Conditioning – June 6

IMG_9716[hr]AMRAP 25
1 Rope Climb
20 Russian Twists
20 DB presses
400m Run


CF Blog June 6

Strength: IMG_3573
RDL 4×5 @40%

WOD:
AMRAP 20
5 HSPU (Strict)
10 Power Cleans (135/95)
15 Burpee Box Jump & Overs (24/20)*
20 Calorie Row

***

Cleaning Up Chalk…

IMG_3574

Looks like the summer heat has brought with it the dreaded “Chalk Monster”.  Not entirely sure why anyone needs chalk to ride a bike, but a friendly reminder to folks to clean off any equipment that you have used.  Especially in the heat when sweat abounds…if you’ve bled on it, sweat on it, or chalked it up, PLEASE grab one of the many disinfectant wipes from around the gym and clean it up!!!

Also good to note – adding extra chalk when you’re sweating does NOT improve your grip but DOES increase the likelihood of a tear.  Try bringing an extra hand towel to wipe your hands off on, or try sweat bands to reduce the amount of sweat on your hands.  


BOOTCAMP – 6/7

 

06072012Be better to your self.


from June 4, 2012:

WoD1:
AMRAP15 of 10 Push Ups + 20 Squats + Hill Run.

WoD2:
AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.


Conditioning – June 7

IMG_9709

 

[hr]  750m Row OR 800m run
50 Pull-ups or ring rows
50 Abmat Sit-ups
50 Ball Slams
50 Box Jumps
50 DB Push Presses
50 KB Swings
750m Row OR 800m run


CF Blog June 7

Partner WOD:
100 Single Arm DB Overhead Walking Lunges (35/20)IMG_3586
200 Double Unders
75 Wall Balls (20/14)
10 Rope Climbs
75 Wall Balls (20/14)
200 Double Unders
100 Single Arm DB Overhead Walking Lunges (35/20)

***

Today is Bring a Buddy Day!!

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regularly scheduled CrossFit classes to try for FREE today!

***

Check out what’s new from TGK!

We believe that you are not only what you eat – You are what you eat eats. In other words, you’re only as good as the fuel you fill up with.

One of the differentiating components of The Good Kitchen and the service we provide is how we source the ingredients we use in our meals. Five years ago, we (then modPALEO) began as a way to feed a small group of friends from our gym. As we grew, we continued to look at our ingredients with the same integrity as those we feed ourselves. And we still do. This means we only want the best. For us. For you. So, we use only 100% grass-fed and grass-finished beef (why is that important?); pasture-raised poultry, pork, eggs, lamb and turkey, and Seafood Watch compliant seafood items. And produce that is organic when available and necessary (we subscribe to the Dirty Dozen philosophy).

We work with farmers who utilize Animal Welfare standards and GAP certifications, promote sustainability and – through recent partnerships with Savory Institute – are working to push sustainability a step further to encompass regenerative agriculture. We source produce from farms and farmers using Organic practices. While they may not all be certified Organic, we know their practices and we eat the produce they provide.

Below is a comprehensive list of our farmers, purveyors and vendors. We work with each of them proudly.

White Oak Pastures – Beef, Pork, Chicken, Duck, Lamb, Eggs (Bluffton, GA)
Hickory Nut Gap – Turkey, Pork, Beef, cured meats (Asheville, NC)
Wild Turkey Farm – Chorizo (China Grove, NC)
Inland Seafood – Chicken, Chilean Salmon, NC trout and Gulf shrimp (Georgia, Gulf Coast, Western NC)
Plainville Farms – Turkey (New Oxford, PA)
Barbee Farms – Organic and conventional produce (Concord, NC)

Barbee FarmsEastern Carolina Organics (ECO) – Produce, yogurt, Maple Syrup, molasses and goat cheese (Central NC)
New Appalachia Foods – Produce (Western, NC)
Albert’s Organics – Organic produce (Charlotte, NC)
Chosen Roaster – Nuts and dried fruit (Charlotte, NC)
Applegate Meats – Salami, hotdogs and deli turkey (New Jersey)
The New Primal – Meat snacks (Charleston, SC)
Banner Grassfed Butter – Grass-fed Butter (Atlanta)
Mt Sterling – Goat Chedder Cheese (Mt. Sterling, WI)
Coconut Secret – Coconut Nectar, Coconut Aminos, Coconut Crystals, Coconut Vinegar (Mill Valley, CA)
Primal Kitchen – Avocado Oil, Ranch and Mayo (Oxnard, CA)
Bulletproof – Coffee and coffee-related add ons (Los Angeles, CA)
Paleo Treats – Desserts (San Diego, CA)
The Naked Tart – Raw, vegan desserts (Charlotte, NC)
Firewalker Hot Sauce – Hot sauces (Asheville, NC)
Batistini Farms – Olive oils (Greensboro, NC)

We also use the following standards for sourcing:

EWG (aka “Dirty Dozen”) – Vegetable & fruit sourcing requirements
Monterey Bay Seafood Watch – seafood sourcing
Animal Welfare
Always 100% grass-fed and pasture-raised proteins.
Our gluten-free facility is USDA inspected.


Conditioning – June 8

Bananas

Conqueror

Algorithmic responsibility

Priorities, eh?

Botched

Making a difference

Whoa!

Spiral odyssey

Bee crown

[hr] 400m run
10 ring rows
20 jumping lunges
400m run
10 ring rows
20 push-ups
400m run
10 ring rows
20 squats
400m run
10 ring rows
20 dips
400m run
10 ring rows
20 GHD
400m run


CF Blog June 8

Strength: IMG_3615
Push Press 3-3-3-3

WOD:
5 Rounds
20 KB Swings (1.5/1)
400m Run

***

Good read from Catalyst Athletics:

Why Your Pulls Feel Ten Times Heavier Than Your Lifts

Matt Foreman

When you started Olympic weightlifting, you learned pretty quickly that it’s a mental sport. “50% mental, 50% physical.” Maybe your coach told you that, or maybe it was a fellow lifter. Or maybe you just figured it out yourself when the difficulty started kicking you in the crotch.

I can take that whole idea one step further. You already know weightlifting is psychological, but you might not understand how ENORMOUSLY psychological it is, and how much of your success and failure in this game relies on what’s happening between your ears.

This isn’t going to be another generic “mental toughness is crucial” article. I’ve got better ammunition than that.

Let me give you the example that’ll show you what I’m talking about, and I can just about guarantee you’ll have personal experience that connects with this. Have you ever finished your snatches or cleans in a workout, and then added 5 kg on the bar to do your snatch or clean pulls, and it felt like the flipping thing weighed 6,000 pounds?

You’ve done this, right? Let’s say we’ve got a lifter who has a snatch PR of 85 kilos. This lifter has a pretty good snatch workout and hits a solid 83 kg, right around PR level, and then pulls his straps out of his bag because the coach has programmed snatch pulls next, 4×3 @ 85 kg (100%). He loads 85 kg on the bar, straps up, and does a set of three snatch pulls that feels like he’s trying to drag the damn Titanic off the floor of the ocean. And between sets, he sits on the bench and goes through the same rigmarole we’ve all said to ourselves. “Holy #%#! That’s only a couple kilos more than I just snatched, and it feels like somebody loaded another half-ton on there! What the $#@!?”

Yeah, we’ve all been there. It’s a completely common phenomenon in Olympic lifting. And it’s also one of the finest examples I can think of to illustrate the idea that this whole thing really is all…in…your…head.

That 85 kg is only a few pounds more than the lifter just ripped over his head to snatch. It’s not a huge difference. If you picked up a suitcase that weighed 83 kg, and then picked up another suitcase that weighed 85 kg, you might not even notice it. But when we approach an 83 kg barbell knowing that we HAVE to snatch it, our mind does something completely different from when we know we just have to pull it up to waist level.

Stop and think about this for a second. It’s an amazing demonstration of the power of the mind. Nothing PHYSICALLY changed between the 83 kg snatch and the 85 kg pulls. But everything changed MENTALLY. There was an entire psychological shift that completely changed how the weight felt.

What can we learn from this? There are several things, actually. First of all, we can learn just how easy it is to talk ourselves out of setting new PRs. If you’ve snatched 85 kg, and you want to set a new one-kilo PR of 86 kg, your mental approach can completely determine whether or not you make it. I mean seriously…if you’re strong enough to snatch 85, you’re strong enough to snatch 86. But if you make any of the mental slip-ups like the ones that happen when you go from snatches to pulls, you’re screwed. Your brain will literally change the way your body moves. Your overall technique, your level of acceleration, whether or not you totally commit to jumping all the way under the bar to stick it over your ears…everything. Your mind changed everything between the snatches and the pulls, right? That means it can change everything between snatch attempts too, if you let it.

How can we stop this mental disaster from happening?


BOOTCAMP – 6/10

06092017Sleep. You know you need it. So do I. I’m guilty of not getting enough, too. Check out these 6 reasons to NOT scrimp on sleep. You need rest and so do your muscles.

For now, let’s do Friday:


WoD1: 3x AMRAP5 of 5 Burpees + 1 Hill Sprint. 1 min Rest Between AMRAPs.

WoD2: “Grinder” 10-1 Wall Jump + 1-10 Hand Release Push Up.

Next week look for sprinting and awkward walking.


CF Blog June 9

Strength:
Weighted Chin-ups 3-3-3-3-3-3-3IMG_3631

WOD:
21-15-9
DB Snatches (45/30)
Dips

Cash Out:
Reverse “Tabata” Assault Bike:
8 Rounds of 10 Sec on 20 Sec off

***

A fun, light article from People to kick off your weekend:

Wonder Woman Amazon Warrior and CrossFit Athlete Brooke Ence Wants to Prove that ‘Strong Is Beautiful’

BY @GABYOLYA

Brooke Ence
WARNER BROS. PICTURES/CLAY ENOS/DC COMICS

Brooke Ence was preparing for the 2015 Reebok CrossFit Games when she got a call asking if she wanted to portray an Amazon warrior in the upcoming Justice Leaguefilm.

“[Director] Zack Snyder had come across a picture of me online and asked Warner Bros. to reach out,” Ence, 27, tells PEOPLE. “It took me a little while to accept [the role] because I wasn’t sure it was going to be worth disrupting my career. I was training for the World Finals of the CrossFit Games, but I ended up accepting it. It was a natural thing for me to do Wonder Woman as well after doing Justice League.”

Ence is best known as a competitive CrossFit athlete, but she actually has a background in musical theater and grew up singing and dancing.

“I always thought I would be on Broadway,” she said, but felt she ended up taking a different path because of her physique. “My whole life I’ve been a very muscular girl. I knew all of the dance companies I could never dance for because of the way that I looked.”

read full article here…

 


CF Blog June 10

WOD: (from 5/30/15)IMG_3650
800m Run
75 Double Unders
50 Wall Balls (20/14)
25 KB Swings (1.5/1)
500m Row
25 Pull-ups
50 Ball Slams (30/20)
75 Abmat Sit-ups
800m Run

***

With CMS now out for the summer, I think all of our parent-athletes are officially on summer break!!  

Happy summer vacation all!!


CF Blog June 11

WOD 1:photo-19
AMRAP 5
100m Sprint (50m down & back)
10 Ball Slams
10 Burpees

Rest 2 Min

WOD 2:
AMRAP 5
5 Pull-ups
10 Push-ups
10 Air Squats

Rest 2 Min

WOD 3:
AMRAP 5
150m Row
10 Box Jumps
15 Abmat Sit-ups


minus3Going to see Neil deGrasse Tyson Monday evening. Should be interesting.

And this (from Chris several years ago).


WoD1: 21-18-15-12-9-6-3 of Squat + Yard Sale + Dip (with a stair run each round).
WoD2: 3 Rounds of 20 sec Hold Bottom of Squat + 10 sec Rest + 20 sec Jump ‘n Touch + 10 sec Rest.


CF Blog June 12

Strength:
Back SquatIMG_3701
Warmup Sets:
1×3 @50%
1×3 @60%
2×2 @70%
1×2 @80%
Working Sets:
3×1 @90%
1×1 Walkout @100%

WOD:
3 Rounds
1 Min Max Rep Box Jumps (24/20)
1 Min Max Rep Wall Balls (20/14)
1 Min Max Calorie Row
1 Min Rest

Midline Cash Out:
2 Rounds
10 GHD Sit-ups
20 Paloff Press (10 ea. side)
30 Banded GMs
40 Flutter Kicks

***

Momma’s Quote of the Week:  “Life is like a taxi. The meter just keeps a-ticking whether you are getting somewhere or just standing still.”—Lou Erickson 

***

Just in time for ice-cream truck season – The CrossFit Journal takes a look at kids’ sugar consumption:

Over the last 30 years, Americans have increased their sugar consumption by over 30 percent. It’s in ice cream, doughnuts, cake, frozen yogurt and all the other usual culprits, but it’s also hidden in most processed foods, such as cereals, breads and pastas. The biggest source of them all? Sweetened beverages such as sodas, juices, sports drinks and coffee/tea drinks—liquid diabetes.

What does this level of consumption mean for our kids? Do they need this sugar?

The Science

“Sugar” refers to simple carbohydrates, the most common of which are glucose and fructose. Glucose is the basic energy source for the body and brain. The body stores glucose as glycogen to be used when needed. The body uses naturally occurring sugars in nutritive foods such as vegetables and fruits.

Added sugars are sugars and syrups that are added to foods and beverages when they are processed or prepared. Added sugars do not have any nutritional value (such as vitamins or minerals), they are not naturally occurring, and they create a state of excess for the body.

ALT TEXTYour child can’t be the only one who doesn’t have cake in social situations, but your child also doesn’t need added sugar on a regular basis. (iStockphoto.com/mediaphotos)

The Benefits of Added Sugar for Kids

Are there any benefits of added sugar for kids? No.

I cannot think of a single healthy child for whom I would recommend added sugars. I wouldn’t recommend added sugars even for a child who has failure to thrive (too small). I would recommend protein and vegetables. A calorie is not a calorie. Every child I know gets enough glucose from naturally occurring sugars.

I have prescribed synthetic sugar to a diabetic child and IV sugar to hospitalized children who are not able to eat—but never to a healthy child.

Sugar’s only benefit is in social settings. We want our kids to be socially normal. We want them to have the same experiences we had growing up. While it is normal to have cake and ice cream on your birthday or to bake cookies with the family, our sugar consumption is now way past extreme.

With the ubiquity of sugary beverages (especially sodas), crackers, fruit snacks and the like, we have to limit the amount of “socially normal” added sugar our kids consume. Forty years ago, a piece of cake had less effect because it was an infrequent treat. Now, kids consume so much sugar on a daily basis that treats aren’t even needed. For example, breakfast is actually dessert for most children if you evaluate how much sugar they consume in their first meal of the day.

Meals, snacks, and beverages at home, at school and at sporting events should not have added sugars.

The Negative Effects of Sugar

For those of you who say “a little bit of sugar cannot hurt my child,” know that it’s not a “little bit” of sugar anymore, and it will hurt your child. Added sugar causes diabetes, metabolic syndrome, obesity and cavities.

As soon as sugars enter your child’s bloodstream, the body’s insulin works to move them out of the bloodstream. When your child’s body has too much insulin, the insulin creates long-term damage, including but not limited to hypertension, dislipidemia, obesity and heart disease.

If the body is constantly exposed to insulin, it eventually stops responding and becomes insulin resistant. This is diabetes (Type 2). Rates of diabetes have significantly increased in the past 100 years. Before 1900, the disease was rare, but now it affects approximately 10 percent of Americans, according to the Centers for Disease Control (CDC). The rate of prediabetes is also rising. In 2012, 86 million Americans over 20 had prediabetes versus 79 million in 2010, according to the American Diabetes Association. A 2013 JAMA studyestimated prediabetes rates of over 50 percent in population samples in China.

Rates of diabetes and obesity have increased as sugar consumption has increased, so think twice before giving your child just a little bit of sugar over and over again.

Added sugar is concerning in all forms, but that in soda is likely the worst for your child. 

Sugar has also been directly linked to tooth decay. Time reported 60-90 percent of U.S. school-age children have experienced tooth decay, and the American Academy of Pediatric Dentistry recommends limiting added sugars—especially sweetened beverages including sodas (which also contain acids that soften tooth enamel).

Just recently, the American Academy of Pediatrics issued new recommendations stating children under 1 should not be given fruit juice, children 1-3 should have no more than 4 oz. daily, children 4-6 should have no more than 4-6 oz. daily, and children over 7 should have no more than 8 oz. daily.

When children eat and drink sugars, they displace good calories with bad ones. If children only have the option of vegetables and fruits, they will eventually eat the nutritious food. They will.

Evidence suggests sugar is addictive, and sugar-addiction programs now exist, so your child might not have the ability to regulate his or her own sugar intake. I doubt this is shocking to anyone. For me, it is the parents’ responsibility to teach their children how to be healthy in the face of constant exposure to added sugars.

Read full article…


Conditioning – June 12

IMG_9715[hr] WoD 1: 21-18-15-12-9-6-3 of burpees + plyo skier hops + sit-ups with slam ball

WoD 2: 4 Rounds of 1 min box jumps + 1 min Plank


CF Blog June 13

Strength: IMG_3709
Deadlift
Warmup sets:
1×3 @50%
1×3 @60%
2×2 @70%
Working sets:
4×1 @80%
4×1 @85%

WOD: (from 6/5/15)
“Moore”
AMRAP 20
1 Rope Climb
400m Run
Max Rep HSPU

***

HeroDavidMooreMedalOfValorOfficer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

***

 


Conditioning – June 13

IMG_9518[hr]  4 Rounds
20 Box jumps
10 DB presses
20 V-ups
10 Dips
20 Russian twists
10 DB deadlifts
20 KB swings
400m run


tenplus

Someone suggested the other day that we not do Suicides. I have a hard time with this. Trying to quell the urge…


WoD1: 10 Rounds / switching arms at 25m – 50m Bottoms-Up KB Carry + 10 Goblet Squat + 50m Waiter’s Walk 

WoD2: Something Else.


Conditioning – June 14

IMG_9714[hr] WoD 1: 50 squats + 40 push-ups + 30 Russian Twists + 20 dips + 10 bowler lunges

WoD 2: 50 burpees + 40 reverse lunges + 30 mountain climbers + 20 tuck jumps + 10 V-ups


CF Blog June 14

Strength: IMG_3728
Press
5 @40%
5 @50%
5 @60%

Partner WOD: (from 6/29/16)
“Wingman”
100 Burpees
100 T2B
100 Jumping Lunges
100 KB Swings (1.5/1)
100 Calorie Row

***

Food for thought from NYMag.com:

This Workout Might Help Reverse the Aging Process, According to a New Study

By

Many of us have tried high-intensity interval training (HIIT) at some point, even if it was just a boot-camp class our friend dragged us to. But a new study suggests that we may want to incorporate those workouts — which include short bursts of intense exercise, followed by stretches of more moderate activities — into our regular fitness routines, since they’ve been shown to reverse the aging process.

Published in the journal Cell Metabolism, scientists from the Mayo Clinic recruited an equal number of women and men to participate in the study, and split them up into two groups: young (18–30 years) and older (65–80 years). The researchers then divvied the participants up another time, into three groups partaking in different exercise routines for a 12-week period.

One group participated in HIIT, which involved three days of cycling (high-intensity bursts fused with slower-paced intervals) and two days of treadmill walking each week. Another group focused on resistance training that consisted of two days a week of lower- and upper-body exercises, and the last group did a combination of the two — cycling less strenuously than the first group and lifting fewer weights than the second, for a total of five days of exercise a week.

At the end of the 12-week period, participants in each of the groups had improved overall fitness. However, those participating in high-intensity interval training saw the most benefits. The younger HIIT participants had their mitochondrial capacity — which helps the body create energy — increase by 49 percent, while older volunteers saw a 69 percent increase. The overall HIIT group also saw their insulin sensitivity improve, which means they potentially lowered their diabetes risk, and they had an increase in ribosome activity (which helps build proteins that create muscle cells).

read full article…


Conditioning – June 15

untitled (3)

Four wheel drive king

Granny with a gun

Abdicate

Ship tunnel

Crush procrastination

Mayo for power

Older than we think

Jumping spiders

Influencers

[hr] WoD: AMRAP 25 of 1 Rope Climb + 250m Row + 25 Double Unders / 75 Singles + 30cal Assault Bike


CF Blog June 15

Strength: FullSizeRender
Back Squat
Warmup sets:
1×3 @50%
1×3 @60%
2×3 @70%
Working sets:
4×3 @75%

WOD:
3 Rounds
250m Row
12 Squat Snatches (65/45)*
21 Push-ups

*scale power snatch + ohs, power snatch, cleans or swings

Post WOD: Stretch/Foam Roll

***

If you’re not putting our many kettlebells of varying weights to use to work on some goblet squats, Boxlife Magazine gives you three good reasons why you should:

3 BENEFITS OF THE GOBLET SQUAT

By William Imbo

If the back squat is considered the ‘king’ of all exercises, the goblet squat is one of the best movements to master it. The goblet squat helps athletes understand the basic mechanics of weighted squats and when performed correctly does wonders to improve squatting form.

Performing the Goblet Squat
Begin in a standing squat stance, feet slightly wider than shoulder-width apart.
You can use a dumbbell or kettlebell for a goblet squat. Hold your palms underneath the weight like an old-school goblet, hence the name. If you choose to instead hold the kettlebell by the handles, it’s important to keep the bell tucked in to your chest.
Squat by extending your hips back and down. Push your knees outward and keep your torso vertical. Keep the weight close to your chest throughout.
Hit full depth and don’t allow your heels to come off the floor. If you notice your heels rising, widen your stance and work on your ankle mobility.
Drive up to full extension to complete the rep.

Benefits of the Goblet Squat
1. Teaches Proper Positioning: The positioning of a goblet squat, holding a compact weight in front of you, allows you to maintain an upright position that is much easier to stabilize than a squat with a long barbell in the back or front rack positions.
Mobility: Your center of gravity shifts so that you’re forced to recruit your quads more than your posterior chain, in addition to also using your abdominal muscles. This allows you to sit back onto your heels promoting a deeper squat. It’s helpful for those athletes who struggle with mobility and for those who don’t have the proprioception to know what breaking parallel and squatting to depth truly feels like.

2. Upper Back Awareness: The goblet squat is also useful for teaching upper back awareness, because athletes have a tendency to round their back when performing the movement even with light weight. Tighten your upper back and pull your shoulders back to brace against rounding your back. It’ll transfer when you have to handle heavier weight in barbell squats.

3. Scaling: The goblet squat can also be used a scaling option during a workout if an athlete is unable to perform a barbell squat as it still challenges their muscular endurance in high-volume workouts. Remember though, while goblet squats help you conquer proper squat mechanics, they don’t help build as much strength as barbell squats do—you simply can’t handle as much weight in a goblet squat position versus a front or back squat.


061517It’s so hot out. You should drink plenty of water. Half of your body weight in ounces for a starter. Add more with activity or dehydrating foods (or beverages – ahem). Just sayin’…


OUTSIDE:
10 Rounds:
10 Burpee Broad Jumps
10 Yard Sales
10 Pushup-to-Plank
Backwards Jog to Start

INSIDE:
AMRAP 25 of 1 Rope Climb + 250m Row + 25 Double Unders / 75 Singles + 20cal Assault Bike*

*Unless Chris is there. Then we’ll change it.


CF Blog June 16

Strength: IMG_3782
Power Clean + Strict Press 1-1-1-1-1

WOD:
5 Rounds
5 Thrusters (165/115)
5 Bar Muscle-ups
25 Double Unders

***

Looks like the warm weather is here to stay for the summer – let’s make sure we’re being smart about our workouts!

  • Drink plenty of water all day and bring a bottle to fill at the gym
  • Wear clothing appropriate for the weather…please no “sweating out” 5 lbs of water weight
  • Wipe down all equipment.  It’s sweaty and gross.  Leave it clean for the next athlete to use it.

CF Blog June 17

WOD:IMG_3784
“Rankel”
AMRAP 20
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KB Swings (2/1.5)
200m Run

***

HeroJohnRankelU.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


CF Blog June 18

WOD:IMG_0174
3 Rounds
400m Run
10 Shoot Throughs*
50 Double Unders
10 Get-up Sit-ups

*https://www.youtube.com/watch?v=5ndtEnITur4

 

Happy Father’s Day!!!!


Conditioning – June 19

IMG_9522[hr] Four Rounds
-40 Cal Row
-30 Russian Twists
-20 Push-ups


CF Blog June 19

Strength:
Barbell Reverse Lunge (back rack) 4×4 ea. leg

*from the rack

WOD: (Linchpin)
4 Rounds
400m Run
12 OHS (95/65)
6 Ring Muscle-ups

FullSizeRender-1

***

Momma’s Quote of the Week:  “High achievement always takes place in a framework of high expectation.”—Jack Kinder

***

Coffee lover?  Check out this article from mic.com to see the benefits in that cup o’ Joe!:

Coffee has some serious health benefits — here’s how to maximize them

It’s 10:30 a.m. on a weekday and you’re already working on your third cup of coffee. You know that caffeine doesn’t just help keep you from curling up under your desk and taking a nap — it makes you more productive in the long run.

Researchers know all this too. According to one review of scientific research on caffeine, published in the journal Nutrition, caffeine — coffee’s not-so-secret weapon — improves focus, problem-solving skills, reaction time, decision accuracy and general cognitive function. Plus, it decreases mental fatigue.

But you might not know that caffeine doesn’t actually boost energy levels. Rather, caffeine blocks your body’s adenosine receptors, so you feel as if you have more energy, Georgie Fear, registered dietitian and author of Lean Habits for Lifelong Weight Loss, said in an email. “When active, your adenosine receptors perform essential functions related to sleep and suppressing arousal. So by blocking this ‘chill out’ pathway, the central nervous system is stimulated.”

And, caffeine aside, most people underestimate the fact that coffee hydrates you — just as well as water, according to a 2014 study from University of Birmingham researchers in the U.K. That hydration can only help your brain cells do their thing, said Bonnie Taub-Dix, a registered dietitian and the author of Read It Before You Eat It.

What’s more, the antioxidants and various compounds in coffee appear to have long-term benefits for cognitive function: Research published in the Journal of Alzheimer’s Disease shows that drinking three cups of coffee per day can delay the onset of dementia in people who are already starting to suffer from memory problems.

To maximize the benefits of your coffee, follow the expert-approved coffee-drinking guidelines below.

Drink early.

Caffeine’s effects begin to set in within 15 minutes of consumption — and hit full force after about an hour, Fear explained. That makes first thing in the morning, before you’ve even gotten through the shower, the perfect time to drink your java. That way, you’re on your A game as soon as you sit down at your desk.

Plus, by getting your caffeine ASAP in the morning, you lower the likelihood that your coffee habit will interfere with your sleep. “While caffeine can help you think sharp and maximize your creativity, becoming sleep-deprived will do the exact opposite, tanking your mental ability,” Fear said.

Start small and dark.

For most people, 50 milligrams of caffeine is all it takes to get a mental perk, according to Fear. But if you have a high tolerance for the stimulant, you may need more to feel like you’re at your best. “If you currently don’t drink coffee, see how you feel with a single espresso, which contains 75 milligrams, or an 8-ounce, small cup of brewed coffee, which contains about 100 milligrams,” she said.

What’s more, light roasts actually contain more caffeine than dark roasts, so try out dark roasts first, Fear suggested. And while packets of sugar and whipped topping can make that dark roast taste a little lighter, try to minimize the extras, since the last thing your brain needs is a sugar crash during an important meeting.

Continue reading…


061517I’m going to keep programming this workout and repeating this image until we get it done.


OUTSIDE:
10 Rounds:
10 Burpee Broad Jumps
10 Yard Sales
10 Pushup-to-Plank
Backwards Jog to Start

INSIDE:
Strength: 3×3 Turkish Get Ups,
WoD: “Tabata” – Ball Slams (30/20), Pull Ups, Push Ups, Row (calories)


Conditioning – June 20

IMG_9538[hr] AMRAP 20: 20 Walking lunges + 15 KB swings + 10 Wall Balls + 5 Burpees

Cashout: 5 Rounds of 1 min on/1 min off plank holds


CF Blog June 20

Strength:
Romanian Deadlift 4×5 @40% of your 1RM DLIMG_3839
WOD:
“Tabata”
Ball Slams (30/20)
Abmat Sit-ups
Box Jumps (20”)
Row (Calories)
***
Understanding why and when you should scale workouts to achieve the intended stimulus of the WOD is so important.  Check out CrossFit Invictus’ post about intensity:

As a CrossFit coach, I have been approached several times recently by athletes with the question,“What else can I add in on top of my normal CrossFit class?” or “Can you make up extra stuff for me to do outside of the gym so I can get more work in?” These questions are raising an interesting topic that will take us back to the original intent of CrossFit.

The Current Trend – Desire to Increase Volume

There seems to be a trend happening in CrossFit boxes around the country and among many CrossFit athletes that an increase in volume will expedite the fitness process. This is true among competitive athletes who are trying to get the Regional or Games level, or your everyday members at your local affiliate. James Hobart, of CrossFit HQ’s seminar staff recently wrote a post on this subject that is full of great information 1. I will break down some of his thoughts and add a few of my own here.

When CrossFit started to become popular it was because of its potentially devastating effect on the body in such a short workout period while still causing tremendous health benefits. The simplicity of combinations of weightlifting, gymnastics and mono-structural movements was completely effective in developing a well-rounded fitness that worked across broad time and modal domains. The original prescription in a structured CrossFit class was a warm-up, short workout, and a cool down; perform five days a week and voila you have elite fitness.

Somewhere in the past few years we have adopted this idea that just a one-hour CrossFit class is not enough to create a full fitness program. So we added in additional volume in the form of an extra metcon, more weightlifting, more skill sessions, and before you know it your one hour of CrossFit has turned into two hours of a compilation of randomly designed workouts that may or may not actually be effective. Somewhere along the line we have forgotten the original intent of CrossFit.

Intensity is King, NOT Volume

So here is my thought. Intensity is King and will rule over the servant of Volume any day. Greg Glassman, founder of CrossFit has said, “Be impressed with intensity not volume.” In its original intent CrossFit was made to be short in duration and high in intensity. Many times it is easy to get into a mentality of, “more is better” or “maybe if I add volume I’ll expedite the fitness process”. James Hobart says in his article, “Volume is not the cure-all; effective coaching is.” If an athlete is going to a normal CrossFit class and there is a well-rounded program in place, then that is sufficient for making continual progress. Even if slow, progress will be there; remember intensity is King. A single effective dose of CrossFit a day is enough to obtain and sustain lifetime fitness.

Different Needs for Different Athletes

As a coach it is important to understand an athlete’s goals with their training and work towards achieving those individual goals with each athlete. On the topic of additional volume, there are two cases that occur most often. The first is the athlete that wants to be competitive in CrossFit. The second is the athlete who has experienced some weight loss but progress has slowed. In both cases one of the biggest factors in deciding if more volume is appropriate is mechanical consistency in the athlete’s movement. The athlete should be able to move well, consistently at a high intensity, and be able to make improvement in movement with verbal cues from a coach.

For the athlete who is seeking to be competitive, an appropriate amount of skill work added to a normal prescription of high intensity CrossFit will suffice for making progress towards the desired goals. As for the second case, it is common that when an athlete sees quick progress in CrossFit and loses weight, but then progress becomes slower as they approach a much lower body weight that athlete will try to add volume as a way to continue the large amounts of weight loss. Again, intensity is King. To see continual progress in CrossFit, just doing more CrossFit is not the solution.

Understanding Power Output

A classic example could be a workout like Fran. A simple couplet of thrusters and pull-ups that is potentially devastating for the athlete that pushes deep into their anaerobic threshold. The transverse would be something like running a 5k, longer duration and much slower pace than the typical Fran. These two represent opposite ends of the spectrum when it comes volume and intensity. Fran would be relatively low volume, yet high intensity. While a 5k would be higher volume, but much lower intensity. Now is there place for longer workouts with a lower intensity threshold, yes; however these workouts should not be the staple of a CrossFit program.

continue reading…


062117What day is it?.


INSIDE:
Strength: 3×3 Turkish Get Ups. Work up to 3 heavy reps.
WoD: “Tabata” – Ball Slams (30/20), Sit Ups, Box Jumps, Row


Conditioning – June 21

IMG_9690[hr] 15 Lunges + 800m Run
Full Recovery
Two times = 10 Lunges + 400m Run
Full Recovery
Four times = 5 Lunges + 200m Run

BONUS: 50 “Anytime” Burpees during the workout


CF Blog June 21

Strength: IMG_3849
Bench Press 5-5-5-5-5
Partner AMRAP 20:
Alternating Rounds of:
5 T2B
6 Burpees
7 KB Swings (2/1.5)
***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

Conditioning – June 22

untitled (6)

Farewell tour

Smart

Differences between generations

Blow the lid off

Avo-awesome

Ligers

Culture change

100 years ago….[hr] 3 WoDs – 3 Rounds each:

One Minute Box Jumps + One Minute Plank
One Minute pendulum ab leg swings + One Minute Jumping Lunges
One Minute Dips + One Minute Tuck Jumps


CF Blog June 22

Strength: IMG_3874
Turkish Get-ups 3-3-3 ea. side
WOD 1:
21 DB Push Presses (45/30)
400m Run
15 DB Push Presses (45/30)
400m Run
9 DB Push Presses (45/30)
400m Run

WOD 2:

Max Effort 500m Row
***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

062317Let’s see what the weather does overnight… stay tuned.


Outside…
5x 1000m, w/ 50 Burpees (completed at any time)

Inside…
WoD: 4 Rounds of 5 Man Makers + 10 Pull Ups + 15 Sit Ups w Plate + 25 Double Unders (75 Singles).
Cash Out: Prowler Pushes x5


CF Blog June 23

Strength: FullSizeRender
Front Squat 3-3-3-3-3
WOD:
6 1-Minute Rounds of:
3 Power Cleans (155/105)
60yd Shuttle Sprint (5yds out & back, 10yds out & back, 15yds out & back)
Max C2B Pull-ups
*Rest 2 Minutes Between Rounds
***
Great reminders from our friends at Stronger, Faster, Healthier:

LISTEN TO YOUR BODY

Working out isn’t always an easy feat. A little bit of discomfort is common, but no matter how hard you’re pushing your body, you should never be in pain while you’re at the gym. It’s important to know how to listen to your body in order to avoid exercise-induced injuries. Here are a few ways to make sure your body just as happy with your workouts as you are.

Lifting weights puts a lot of strain on your body, so it’s normal to feel some aches and pains the next day. The muscles are repairing themselves and need time to heal before they’re worked out again. One of the benefits of drinking whey protein powder after a gym session is that the extra protein can speed up the recovery process. However, it’s still acceptable to take the day after a tough workout off. If you’re on a strict program and don’t want to take a day off, make sure to keep your workout light if you’re still sore from the previous day.

Stop when it hurts

“No pain, no gain” is nonsense. While the process of working out doesn’t always feel pleasant, you shouldn’t be in pain. If you feel any sharp pains in your stomach, legs or arms, stop right away. Pushing through the pain can set you up for an even longer-term injury, potentially keeping you from the gym even longer than you would have had you just cut your workout short.

“Some very serious injuries or conditions could often be avoided,” physical therapist Dr. Doug Andrews told Greatist. “When we experience pain, our body is definitely telling us that something is not right.”

The same goes for any sort of nagging pain that doesn’t subside after a few days, or recurs regularly, even if it isn’t unbearable. It could be a warning sign of an impending serious injury if it isn’t treated right away. Visit your doctor if you suspect that anything could be amiss.

Fully recover
If you do injure yourself, it’s important to give yourself enough time to recover. Pushing yourself too soon is just setting yourself up for another injury. If your doctor or physical therapist tells you to take it easy for the next four weeks, make sure you listen! You may feel better, but that doesn’t mean your muscle or joint is fully healed.

If you find yourself coming down with an illness, it’s also important to not force yourself to hit the gym before you’ve had ample time to recoved. While exercising with the common cold won’t be detrimental to your health, if you have symptoms like a fever, dry cough, sore muscles, vomiting or diarrhea, it’s best to take some time off from the gym, according to Bodybuilding.com.

Get enough sleep
According to the National Sleep Foundation, adults require between seven and nine hours of sleep every night. While it’s understandable to occasionally fall short, it won’t be possible to have the energy necessary to optimize your workout. Your routines also shouldn’t exhaust you out to the point that you’re too tired to continue your day after. If you find that you’re too tired post-workout, or having difficulty waking up to go to the gym, it may be in your best interest to dial your workouts back and make sure that you’re allowing yourself enough time to sleep. Not only can chronic exhaustion make it tough to exercise, but it can also lead to a weakened immune system and other health issues that will ultimately slow you down.


CF Blog June 24

WOD: (from 1/7/15)FullSizeRender-1
“The Ghost”
6 Rounds
1 Min Row (Calories)
1 Min Burpees
1 Min Double Unders
1 Min Rest
***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

CF Blog June 25

WOD: (from 3/1/15)photo-14
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)
400m Run
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)

Cash Out:
2 Rounds
10 Vertical Plate Presses
20 Paloff Presses (10 ea. side)
30 Banded Good Mornings

40 Flutter Kicks

062617Get your shit together.


WoD: 800m run 30 squats 400m run 30 squats 400m run 30 squats 800m run
Cashout: Core Work


Conditioning – June 26

IMG_9711[hr] 800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run

Cashout: 3×10 GHDs and Back Extensions


CF Blog June 26

Strength: IMG_4002
Back Squat
Warmup Sets:
1×3 @50%
2×3 @60%
Working Sets:
2×3 @70%

WOD: (from 12/10/16)
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

***

Momma’s Quote of the Week:  “Procrastination makes easy things hard, hard things harder.”—Mason Cooley

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
Here’s our current vote count (if you want to see a different WOD up there – VOTE!!):

DT: 3 votes
Hamilton: 1 vote
Horton: 1 vote
Danny: 1 vote
The Seven: 1 vote

This is the last Week to vote for your July 4th Hero WOD

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

Conditioning – June 27

IMG_9700[hr] 4 Rounds
400m run + max ball slams + 2 mins rest between rounds


CF Blog June 27

Strength: IMG_4008
Deadlift
Warmup Sets:
1×3 @50%
1×3 @60%
1×2 @70%
Working Sets:
1×1 @80%
2×1 @90%

WOD:
3 Rounds
20 Overhead Walking Lunges (45/25)
400m Run
20 Box Jumps (24/20)

***

BnB Sept 16 Flier

***
Beers & Burpees
Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting July 1, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

062817

Strap your fast-flyin’ white sneakers on, friends. (you know, ‘cuz they make you look faster)

 


WoD: OTM x15: 5 Burpees + 50m Sprint (rest remainder of minute)


Conditioning – June 28

IMG_9613[hr] 400m Run
20 KB SDHP
400m Run
40 KB swings
400m Run
100 double unders (3x singles)
400m Run
40 burpees
400m Run
20 KB deadlifts (10 per leg)
400m Run


CF Blog June 28

Partner WOD: IMG_4019
(from 6/15/16) (30 min cap)
100 Lateral Plyo Skier Hops
800m Med Ball Run (20/14)
75 Ball Slams (30/20)
100 Double Unders
75 Wall Balls (20/14)
100 Double Unders
75 Burpees
800m Med Ball Run (20/14)
100 Lateral Plyo Skier Hops

Strength: Press
5 @60%
5 @70%
5 @80%

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
This is the last Week to vote for your July 4th Hero WOD

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting July 1, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

Conditioning – June 29

untitled (10)

Facial recognition

Dali exhumed

Hufflepuffs

Healthcare faces

Name game

Lyme disease

The Lottery

Fake honey

[hr] 400m run
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
400m run


CF Blog June 29

Strength: IMG_4047
Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
Working Sets:
4×3 @70%

WOD: (from 6/9/16)
“Elizabeth”
21-15-9
Cleans (135/95)*
Ring Dips

*Can be Power or Squat Cleans. If you want to go OG Ultimate CrossFit
style, do Squat Cleans.

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
This is the last Week to vote for your July 4th Hero WOD

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting July 1, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

063017Sh-sh-sh-shoulders!


WoD: “Stage to Stair” loop… Lunge the Bridge + 10 Decline Push Up  + 5 Wall Walks


CF Blog June 30

Strength: FullSizeRender-2
Snatch 6×2 @80-90%

WOD:
3 Rounds
Farmer’s Walk (Length of the Parking Lot and Back)
15 Burpees
15 K2E
50 Double Unders

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
This is the LAST DAY to vote for your July 4th Hero WOD!!!

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting TOMORROW, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog July 1

WOD:IMG_4089
“Deck of Cards”
Clubs = KB Swings
Spades = Wall Balls
Hearts = Pull-ups
Diamonds = Sit-ups
Aces = 400m Run
Jokers = 15 Burpees

*the number on the card refers to the number of reps, all Face Cards are
10 reps, all 52 cards will be used.

***

4th of July Hours:

8 and 9:30 am classes only!

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…