February-2012

I was feeling like posting something sort of… inspirational today. And I saw this on the Gym’s blog. So I’ll put it up here. If you’re one who hits both blogs, sorry for the repeat… I promise I’ll be original again tomorrow. Happy HumpDay!

21 SUGGESTIONS FOR SUCCESS by H. JACKSON BROWN, JR.

  1. Marry the right person. This one decision will determine 90% of your happiness or misery.
  2. Work at something you enjoy and that’s worthy of your time and talent.
  3. Give people more than they expect and do it cheerfully.
  4. Become the most positive and enthusiastic person you know.
  5. Be forgiving of yourself and others.
  6. Be generous.
  7. Have a grateful heart.
  8. Persistence, persistence, persistence.
  9. Discipline yourself to save money on even the most modest salary.
  10. Treat everyone you meet like you want to be treated.
  11. Commit yourself to constant improvement.
  12. Commit yourself to quality.
  13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
  14. Be loyal.
  15. Be honest.
  16. Be a self-starter.
  17. Be decisive even if it means you’ll sometimes be wrong.
  18. Stop blaming others. Take responsibility for every area of your life.
  19. Be bold and courageous. When you look back on your life, you’ll regret the things you didn’t do more than the ones you did.
  20. Take good care of those you love.
  21. Don’t do anything that wouldn’t make your Mom proud.

Paleo Challenge, Day 17.

Wednesday’s Workout:
Wod1 4 rounds hand release 10 push up, 10 sit up, stair run. Wod2 Playground: 4 rounds 5 k2e,10 dip, 15 parking lot lunges. Wod3 30 sec plank+hill sprint, then repeat with left side and right side plank.


BC WoD, 2/1

Wednesday’s Workout:
Wod1 4 rounds hand release 10 push up, 10 sit up, stair run. Wod2 Playground: 4 rounds 5 k2e,10 dip, 15 parking lot lunges. Wod3 30 sec plank+hill sprint, then repeat with left side and right side plank.


Endurance 2/1 & 2/4

2/1 Endurance  at 5:30 & 6:00 (we are transitioning to 6:00 but if you need to get started at 5:30, I will be there!) @ AG Middle School track.

WoD1 : 10 rounds: 200 m sprints, 20 lunges, 60 second rest

WoD2: CORE WORK! 

2/4 Group Run at 8:00 am at the Gazebo on the booty loop.  We will have two loops on Saturday to allow for the faster runners and those who want a longer distance! Email me or text me if you are attending (704-491-8018) or dee@ultimatecrossfit.com


CF Blog 2/2

Strength:

Snatch 1-1-1-1

WOD:

“Nancy”

5 Rounds

400m Run

15 OHS (95/65)

“UCF says goodbye to Chelsea “My American Idol” Kyle. Good luck back home CK
we’ll miss you big time! If you need anything, Ultimate is here for you.”

 

 

 

 

 

 

 

 

 

 

RUN FOR THEIR LIVES 5K:

On Sunday, February 19th, there will be a 2nd annual race to honor the memory of fallen CMPD officers Sean Clark and Jeff Shelton, for the benefit of the Charlotte’s Finest Legacy Foundations.

Run For Their Lives 5K Run/Walk

Sunday February 19, 2012-3:00 PM Start

$20.00 Registration Fee ($25.00 Day of Race)

  • The Run For Their Lives 5K takes participants through Montgomery Ave. in downtown Albemarle
  • For more info, karlen.lambert@graystoneday.org
  • Registration also available at SPORToften.com

 


CF WOD 2/2

Strength:

Snatch 1-1-1-1

WOD:

“Nancy”

5 Rounds

400m Run

15 OHS (95/65)


I guess it’s not really all that random, but kinda… it’s Random Notes Thursday!

1: Is yoga good for you? Bad for you? NOT for you? Read. ~ nytimes.com

2: A great library of live, in-studio performances on KEXP in Seattle. Read. ~ kexp.org

3: Is the “Black Market” actually good for our economy? Read. ~ wired.com

4: Is crime random? Or can it be predicted? Read. ~ theatlantic.com

5: Three surprising reasons to give up soda. Read. ~ rodale.com, via washingtonpost.com

6: It’s just really Dirty and Nasty how politics affect companies, organizations, individuals, farmers, consumers, soil, competition, people, etc. What happens when the Organic Elite surrender to Monsanto? Surely that couldn’t happen, right? Read. ~ huffingtonpost.com

6.5: Want to help Family Farms stand up against Monsanto? It’s a classic tale right of a monvie… Big Bad Business squashing the American Dream for… the American Dream?  Read. ~ fdn.actionkit.com

7. Class War is not a new concept. It’s been discussed and debated plenty. And it’s a popular soapbox for artists, musicians and actors to “get behind”. This article is about a new book that, at least to me, seems interesting in that the writer puts some statistics behind it. Read. ~ nytimes.com

Paleo Challenge, Day 18.

Thursday’s Workout:
WoD: 6 x 400m Runs with exactly 2 min rest between efforts.

 


BC WoD, 2/2

Thursday’s Workout:
WoD: 6 x 400m Runs with exactly 2 min rest between efforts.


Register for the 2012 Crossfit Games Open.

Think you got a shot at taking the 2012 Reebok Crossfit Games? Register.

Wanna see how you stack up against the elite of the elite? Register.

Want to see what it’s like to go through these (sometimes) brutal workouts, just like the Big Dogs do? Register.

Just want to have fun and experience some great camaraderie with some great folks? Register.

It’s just that easy.

Register for the 2012 Crossfit Games Open here: https://games.crossfit.com/mygames/


CF Blog 2/3

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

 


CF WOD 2/3

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

 


That damn Punxatawney Phil and his shadow. What does he know? I guess we’ll see. Let’s just hope it doesn’t get too much colder in the next 4-6 weeks. I’m ready for spring… hence today’s workout selection, baseball.

As we wind down the week, how are you Paleo Challenge folks feelin’ out there? Love to hear from you! How’s your progress?

And to our friends this morning, thanks for visiting. We hope to see you again soon!

Paleo Challenge, Day 19.

Friday’s Workout:
Bootcamp Baseball


BC WoD, 2/3

Friday’s Workout:
Bootcamp Baseball


CF Blog 2/4

WOD:

“Danny”

AMRAP 20

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

 

 

 

 

 

 

 

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.


CF WOD 2/4

WOD:

“Danny”

AMRAP 20

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

 


CF Blog 2/5

Strength/Skill:

Goat Work

WOD:

“Tabata”

Row for Calories

Push-ups

Air Squats

Sledgehammer Strikes

 


CF WOD 2/5

Strength/Skill:

Goat Work

WOD:

“Tabata”

Row for Calories

Push-ups

Air Squats

Sledgehammer Strikes

 


CF Blog 2/6

“A special thanks to Brian @ Crossfit Integrity for this video”

Strength:

Back Squat 5 x 3 @ 80-90%

WOD:

Every 30 Seconds for 8 Minutes complete:

1 Power Clean(155/105)

&

5 Ball Slams (30/20)

*penalty – for every rep not completed perform 1 hspu

“Elyse and Suzy”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week: “What do I mean by concentration?  I mean focusing totally on the business at hand and commanding your body to do exactly what you want it to do” – Arnold Palmer

 

Bob Week’s Run across North Carolina featured in Sunday’s Charlotte Observer: http://www.charlotteobserver.com/2012/02/05/2979925/marathon-runner-faces-444-miles.html#storylink=misearch

 

Don’t forget to register for the 2012 Crossfit Games Open. The cost to compete this year is $20 and registration is open until February 22nd when the first workout is announced. You can register at https://games.crossfit.com/mygames/Once Registered you can join Team Ultimate Crossfit. The gym with the most athletes registerd to compete in this year’s Open will be rewarded handsomely. On Sunday, February 26, at 5 p.m. PT, the team with the most registered athletes will win tickets to the Games–as many tickets as registered team members–and have their affiliate fee waived for life.

 The team prizes don’t end there. The team with the most validly registered athletes in their region on Sunday, February 26 at 5 p.m. PT will win tickets to their Regional competition.
Team Ultimate Crossfit has 27 athlete’s registered so far!

Team athletes will complete the five Open workouts like individual competitors. If an athlete chooses to register with a team, the athlete can still compete in the individual competition at the Regional level, if they qualify. A team’s top three male and female scores in the week’s workout will contribute to the team’s standings.

At the conclusion of the Open, the top 30 teams in each Region will advance to Regionals. A team’s Regional roster must draw from the group of athletes that represented it during the Open. Teams are comprised of three men and three women.

Over the course of three days, six team members will complete workouts together. Sometimes, only two members will do the workout, sometimes four, sometimes all six. No more than three teams will advance to the CrossFit Games Affiliate Cup.

 

 


CF WOD 2/6

Strength:

Back Squat 5 x 3 @ 80-90%

WOD:

Every 30 Seconds for 8 Minutes complete:

1 Power Clean(155/105)

&

5 Ball Slams (30/20)

*penalty – for every rep not completed perform 1 hspu


What’s more important than your diet? Nothing. Right? Hmmm… well…

Says Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here. (R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here. (Julien Smith)

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scimp on sleep. (Harvard)

**If you haven’t already, send me your t-shirt size if you’re in the Paleo Challenge.**

Paleo Challenge, Day 22.

Monday’s Workout:
SKILL: Pull Ups. WoD: 3 Rounds of 400m Run w/ 3 Rounds of 7 Ball Slams, 7 Box Jumps, 7 Push Ups


BC WoD, 2/6

Monday’s Workout:
SKILL: Pull Ups. WoD: 3 Rounds of 400m Run w/ 3 Rounds of 7 Ball Slams, 7 Box Jumps, 7 Push Ups


Joe Tedesco has a lot of initals that he can put after his name. All quite impressive. They include DPT, OCS, ATC, and CSCS. (They stand for Doctor of Physical Therapy, Board Certified Orthopedic Specialist, Athletic Trainer Certified, and Certified Strength and Conditioning Specialist.) He works at Architech Sports and Physical Therapy here in CLT. We are honored (and quite lucky) to have Joe as a speaker and trainer on February 25th at NOON.

Basic mobility is a must. Maintenance on your own equipment is not only your responsibility and duty to yourself as an athlete, it’s essential for peak performance and recovery. So come on out and see Joe. Topics he will cover include Assessment, Mobility and Corrective Exercises, as well as advanced Mobility and Core Re-Training.


CF Blog 2/7

Strength:

Jerk 1-1-1-1-1

WOD:

3 Rounds

300m Row

21 KB Swings (1.5/1)

3 Muscle-ups

“Marcus”


CF WOD 2/7

Strength:

Jerk 1-1-1-1-1

WOD:

3 Rounds

300m Row

21 KB Swings (1.5/1)

3 Muscle-ups

 


“Man, that Paleo thing sounds pretty cool (if I could exercise my own will power), but I don’t know how people afford to eat like that. I mean, all this locally-sourced food… grassfed beef and all that… Harris Teeter just fits my wallet waaaay better.”

Look, I’m not exactly made of money either. But this argument holds no water. Let’s look into this (with help from a couple friends):

We’re not saving the world. We’re eating as well and responsibly as we can. See this post. (insert tried and true comment here… “Don’t let perfect get in the way of good”) You do the best you can and you fuel your machine the best you can. (insert analogy of not fueling a Ferrari with Diesel fuel here). See that last post. Then this one.

Still not buying it? Click here.

Paleo Challenge, Day 23.

Tuesday’s Workout:
SPEED: “Death by 10m”. TABATA Dips and Step-Ups. TABATA Squats.

 

 


BC WoD, 2/78

Tuesday’s Workout:
SPEED: “Death by 10m”. TABATA Dips and Step-Ups. TABATA Squats.

 


CF Blog 2/8

Skill:

Double Unders

WOD:

3 Rounds

400m Run

20 Wall Balls (20/14)

50 Double Unders

“Robert”

 

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 2/8

Skill:

Double Unders

WOD:

3 Rounds

400m Run

20 Wall Balls (20/14)

50 Double Unders

 


Do you like music? When you workout? Do you like workout music? Do you like the LMFAO song that even says you work out? (I kinda do)

What type of music do you like to work out to? What’s your jam? You like harder music with an edge; or something with a driving beat; hip-hop; nursery rhymes; reggae; bluegrass; Stravisnky’s “Rite of Spring”; Christmas carols… what gets you moving well and motivated to push through a tough workout?

*Think of this as a good time to put in requests…

Paleo Challenge, Day 24.

Wednesday’s Workout:
SKILL: Agility Ladder; Max Broad Jump / WoD: 4 Rounds of 15 AbMat Sit Ups, 10 KB Swings, 5 Renegade Rows, 50 Jump Rope, 1 Rope Climb.


BC WoD, 2/8

Wednesday’s Workout:
SKILL: Agility Ladder; Max Broad Jump / WoD: 4 Rounds of 15 AbMat Sit Ups, 10 KB Swings, 5 Renegade Rows, 50 Jump Rope, 1 Rope Climb.


Endurance 2/8 & 2/11

2/8: Time change to 6:00 PM at AG Middle School track! 

WoD: 6 x 800 m sprints.  Yes, that is three miles!  2 minute recovery.

2/11 Group Run from the gazebo on the Booty Loop!


CF Blog 2/9

“Sign up today and join Team Ultimate Crossfit in the 2012 Reebok Crossfit Games Open https://games.crossfit.com/mygames/

Strength:

Weighted Pull-ups 5-5-5-5

WOD:

5 Rounds

3 Power Snatch (115/75)

12 Hand Release Push-ups

6 Toes 2 Bar

 

 

 

 

 

 

 

 

 

 

 

WE ALL SUCK by Lisbeth Darsh @ http://crossfitlisbeth.com/

We all suck.That’s the first step. If you can admit you suck at something, then you’ve got a chance — because you’ve got heart.

See, we speak so much of the valiant efforts of the accomplished, the winners, those who distinguish themselves in competition and trial that we often forget that the most heart is unseen. The biggest effort in many gyms often happens before the WOD ever starts, before the “3-2-1-Go!”, before the first warm-up, before the first hello.

The biggest effort is often just walking through the door. Think about it.

People — grown adults — show up in CrossFit gyms to learn, to admit that they don’t know everything, that they’re not accomplished at everything, that they need help, they need to learn, they need to grow. It’s a declaration no one wants to make. Our ego fights against it. We pride ourselves on knowing what to do, what to say, how to be. We are adults, after all. Our bravado masks our fear of the world.

And in the CrossFit gym, we take off those masks and simply lay bare our fear in many, many domains and aspects. And we try. We fail. And we try again. Maybe (hopefully!) we eventually succeed: at this skill, at that movement, in this WOD, in that goal.

But we fool ourselves if we believe that success is our most difficult moment. No, success is reaping the rewards of many difficult moments, each met and conquered. Success is a culmination.

But it all starts with the walk though the door, the admittance that you suck at something, at many things.

You suck, so what. We all do. Welcome to the road to success.


CF WOD 2/9

Strength:

Weighted Pull-ups 5-5-5-5

WOD:

5 Rounds

3 Power Snatch (115/75)

12 Hand Release Push-ups

6 Toes 2 Bar


It’s Thursday. And it’s time for Random Notes*.

You have too many Facebook “Friends”. Read. ~ readwriteweb.com

Paleo: moving from a “diet” to more of a “template.” Read. ~ chriskresser.com

Poultry group “ruffles feathers” in the ATL. Read. ~ atlantamagazine.com (Jeff H)

The best movie posters of 2011. Read. ~ mubi.com

The Paleo Marketing Challenge. Read. ~ jwsokol.com

Eight ways Monsanto fails at sustainable agriculture. Read. ~ ucsusa.org (Jeff A)

Your next Landlord… might be a Buyout Fund. Read. ~ businessweek.com

Paleo Diet: Am I losing Enough Weight? Read. ~ robbwolf.com

The 25 Best Cities for Shopping. Read. ~ luckymag.com

Should the government subsidize crops used in junk food? Read. ~ cbsnews.com

You can actually look around in the Red Hot Chili Peppers’ new video, “Look Around” (better in concept than execution, imo). Read/view. ~ mashable.com

 

*To make it truly “Random”, I suppose I should just post links without any info about where the link goes or what it’s about. Right? Like this.

Paleo Challenge, Day 24.

Thursday’s Workout:
The Workout Formerly Known As “4 Square”. Then Birthday Burpees for Chris M.


BC WoD, 2/9

Thursday’s Workout:
The Workout Formerly Known As “4 Square”. Then Birthday Burpees for Chris M.


CF Blog 2/10

Strength:

Front Squat 5-5-5

WOD:

AMRAP 12

25 Overhead Walking Lunges (45/25)

5 Ring Dips

“Liam”

 

 

 

 

 

 

 

 

 

 

 

Please help us welcome William Barrett Doar Cochran aka “Liam” to the world. 2 days old and already rockin’ a nickname! Liam was born on February 7th at 8.5lbs and 21 inches long (what is that in kilos Mie? :)) Mom and Dad are doing fine. Congratulations Ashley and John we wish you the best with your new bundle of joy!!

 

Lost and Found: Do I belong to you?

 

 

 

 

 

 

 

 

 

 


CF WOD 2/10

Strength:

Front Squat 5-5-5

WOD:

AMRAP 12

25 Overhead Walking Lunges (45/25)

5 Ring Dips


Need a new challenge? Have an affinity for burpees (or want to learn to have an affinity for burpees)? How about the 115 Royal Burpee Challenge*? It kicks of tomorrow (Saturday) and ends on June 4th, in honor of what would be the 115th birthday of Royal H. Burpee. It is the brainchild of Crossfit Advanced in Eaton, PA. More info here. Join the FB group  here. This challenge won’t be officially endorsed by UCFBC, but we welcome any and all to participate (Amber is doing it and I’m still thinking about it…). The site says to check back, that there will be a t-shirt available for purchase.

HEY! Speaking of t-shirts… have any ideas on t-shirts for the Bootcamp Paleo Challenge? I’m making them this weekend, so speak now or forever hold your peace! So far I have narrowed it to two. And I guess I’ll decide, unless y’all want to submit one. Don’t have to be participating to enter your thought(s).

Great week everyone! Have a great weekend and we’ll see you in The Pit on Monday!

* Food for thought: Our Burpee Challenge this time last year lasted 100 days and produced/caused 5,050 burpees. This challenge lasts 115 days and will include 6.680 burpees.

Paleo Challenge, Day 25.

Friday’s Workout:
10 rounds: 200 m sprints, 10 lunges, 60 second rest. (+ something else)

 


BC WoD, 2/10

Friday’s Workout:
10 rounds: 200 m sprints, 10 lunges, 60 second rest. (+ something else)


CF Blog 2/11

WOD:

30 HSPU

40 Pull-ups

50 KB Swings (1.5/1)

60 Sit-ups

70 Burpees

“Emma Zoe”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Welcome Emma Zoe Currence to the Ultimate Crossfit family!! Emma was born on Thursday. Mom and Dad are doing fine.

Congratulations Jon and Karolyn!!!


CF WOD 2/11

WOD:

30 HSPU

40 Pull-ups

50 KB Swings (1.5/1)

60 Sit-ups

70 Burpees

 


CF Blog 2/12

WOD:

“Griff”

800m Run

400m Run Backwards

800m Run

400m Run Backwards

 

 

 

 

 

 

 

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.


CF WOD 2/12

WOD:

“Griff”

800m Run

400m Run Backwards

800m Run

400m Run Backwards


CF Blog 2/13

Strength:

Back Squat 4-4-4-4-4 @ 60-70% keep it on the lighter side today

WOD:

AMRAP 10

20 Wall Balls (20/14)

20 Push-ups

“We can’t forget about Baby Rentz!”

 

 

 

 

 

 

 

 

 

 

 

 

 

Help us welcome William to the Ultimate Crossfit Family! William Foster Rentz was born 12/31/11 at 7:05am, 5lbs3oz. He is healthy, hungry and doing really well! Here is a photo.

Congratulations Lisa and Dave!!

 

Momma’s Quote of the Week:  “Concentration is the ability to think about absolutely nothing when it is absolutely necessary.”–Ray Knight  

 

*LADIES DON’T FORGET THIS SUNDAY WE ARE HAVING A FREE WOMEN’S SELF DEFENSE SEMINAR

“Success for Safety Self Defense for Women”

**Led by Irwin Carmichael’s Martial Arts Training Institute’s Family Training Center.

Course content:
– The profile of an attacker
– Blocking and striking techniques
– Home security and safety outside the home
– Defense against grabs, holds, and chokes
– The laws and legalities of self defense

2-Hour Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

Open to all Females ages 12 and up FREE of Charge.
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

 

*Bob Week’s Run Across North Carolina featured on News Channel 14 on Thursday:

http://charlotte.news14.com/content/top_stories/653596/charlotte-man-running -across-the-state-for-veterans

 

*The 2012 REEBOK CROSSFIT GAMES OPEN:

In case you haven’t heard, the Reebok Crossfit Games Open 2012 starts in just over a week!  If you haven’t signed up yet, what are you waiting for?

Perhaps you’ve found the promotional videos splayed out all over facebook and various Crossfit blogs a bit intimidating?  While these videos are designed to propagate excitement for the 5 week competition (and have certainly achieved their purpose in amping up athletes all over the world), I think it can give some the wrong impression of what the Open is all about, and may even serve as a deterrent for others.  So, just for clarification purposes let me say that the Open is not just for “competitors,” it’s designed for everyone of all ages and ability levels to test their fitness against people all over the world.  Aren’t you the slightest bit curious to see how you stack up against Bob Harper?

So here are just a few reasons why you should go ahead and register for the open:

  • It costs just $20 for a 5-week experience like no other
  • Every Saturday, you will get an opportunity to have your workouts judged in a competition setting, while being pushed and cheered on by other members of your Ultimate family
  • Your participation could help our gym!!!  Even if you have no desire to compete outside of the Open, your scores for any number of the Open wods could help to qualify a team to represent Ultimate Crossfit at regionals.  That’s right.  We have to qualify first and we need your help – come show off your strengths!

When you register, make sure you check off Ultimate as your affiliate (it is at the right-hand side of the registration page.  We are in the Mid-Atlantic region).  We have a team registered for the gym and we want you to be a part of it – the more the merrier!  3…2…1….GO!

 

 

 

 


CF WOD 2/13

Strength:

Back Squat 4-4-4-4-4 @ 60-70% keep it on the lighter side today

WOD:

AMRAP 10

20 Wall Balls (20/14)

20 Push-ups

 


Whew, almost 30 days of eating a strict diet of meats, veggies, fruits, nuts and seeds… begs one question: What now? Well, I see 2 options at this point. One approach is to take what you’ve gained (or lost) and chalk that up to a learning experience that was a good test of your willpower, run to Donatos/Fuel/Intermezzo/Dominos and grab a big pie and a six-pack of Double IPA Stout GlutenBombs and celebrate this thing being OVER! FINALLY!!

The other option, and of course the one I hope you’ll choose, is to not fall (or, more to the point, jump) right off the wagon. But to continue with what you’ve learned, experienced and endured and see how you can apply that to your life forever. How can you affect your life within the confines of the Paleo way of eating? You’ve learned what your energy levels, performance and sleep, as well as digestion and overall health can be and feel like… let’s look at how that can be the way you live. As opposed to a 30-Day Challenge you once did.

To that point, understanding that these last 30 days have been fairly restrictive (and perhaps difficult), how can you make that work in your life? You like an occasional dessert, cheese awesome and beer has been a great friend of yours for a loooong time. Okay. How can that fit within the confines of a healthier diet and better you? Some things are absolutes. Some other things we can begin to reintroduce systematically and slowly to see what sorts of results we get. And how the affect us, weight-wise, complexion-wise, bloating-wise, sleep-wise and hell… just how they make you feel. Does dairy make you break out? Does too much sugar give you a headache? Overly-marinated steaks make you feel bloated? There’s a lot to learn about your own body.

A great approach to this idea/question is Chris Kresser’s article about a “Paleo Template”. Check it out and see if it makes as much sense to you as it does to me. Check it out here.

In short, this is when the real challenge starts. Day 31 is when you no longer have a log to turn in to someone to hold you accountable. You make your own decisions from now on. And you report to yourself.

Paleo Challenge, Day 29.

Monday’s Workout:
SPEED: Prowler x5. WoD: AMRAP 15 of 20 Lunges, 15 Wall Balls, 10 Jumping Pull Ups, 5 Burpees.


BC WoD, 2/15

Monday’s Workout:
SPEED: Prowler x5. WoD: AMRAP 15 of 20 Lunges, 15 Wall Balls, 10 Jumping Pull Ups, 5 Burpees.


CF Blog 2/14

Strength:

Press 3-3-3-3

WOD:

3 Rounds

400m Run

25 Double Unders

20 Air Squats

15 KB Swings (1.5/1)

10 HSPU


CF WOD 2/14

Strength:

Press 3-3-3-3

WOD:

3 Rounds

400m Run

25 Double Unders

20 Air Squats

15 KB Swings (1.5/1)

10 HSPU


Twenty-one started. Eight are finishing. Today is the last day of the 30-day Paleo Challenge. Congratulations to all and I hope you’ve all learned a little (or more) along the way. Let’s go back to our good friend* Chris Kresser for the last day of the Paleo Challenge.

Paleo Fascism. The 80/20 Rule. Cheats. Is Paleo a “one-size-fits-all” approach to nutrition? In this post, Chris Kresser addresses all the above and more. This is a very good article and I suggest you read it more than once. Don’t take what you want to take out of it, but really pay attention to what he’s saying about eating specific to your own body. We’ve done the “reset” for the last 30 Days. But to really get all you can out of this Challenge, it’s imperative that you approach the next few days and weeks with a plan. If you lost weight, gained weight, stayed the same weight… how do you feel? What do you notice that’s different?

This concludes the constant blogs about nutrition and Paleo, etc. (You know better than to believe that, don’t you?)

FANTASTIC JOB TO ALL!
Winners will be announced tomorrow…

*Chris Kresser is actually not one of our good friends. matter of fact, he doesn’t even know us. That’s not to say we couldn’t be good friends. We just aren’t, at this point in time.

Paleo Challenge, Day 30!

Tuesday’s Workout:
20 Rounds of Hill Sprint, 5 Sit Ups and 5 Fire Hydrants (each leg). 30 Dips.


BC WoD, 2/14

Tuesday’s Workout:
20 Rounds of Hill Sprint, 5 Sit Ups and 5 Fire Hydrants (each leg). 30 Dips.


CF Blog 2/15

Strength:

Power Clean 3-3-3-3

*do not drop the weight do not set it down
*work up to the heaviest weight possible without having to let go of the bar

WOD:

4 Rounds

40 Walking Lunges

20 Dumbbell Push Presses (35/20)

250m Row

15 Pull-ups

“The newest member of the Muscle-up club! Way to go Luke!!”

 

 

 

 

 

 

 

 

 

 

 


CF WOD 2/15

Strength:

Power Clean 3-3-3-3

*do not drop the weight do not set it down
*work up to the heaviest weight possible without having to let go of the bar

WOD:

4 Rounds

40 Walking Lunges

20 Dumbbell Push Presses (35/20)

250m Row

15 Pull-ups


That is all. (In honor of yesterday’s workout.)

Paleo Challenge, Day 31… wait… that means it’s OVER! Congratulations all! Winners shall be announced tomorrow.

Wednesday’s Workout:
Strength: Turkish Get Up 3-3-3. WoD: 3 Rounds of 20 Squats, 15 KB Swings, 10 Hand-Release Push Ups, 5 Ring Rows.


BC WoD, 2/15

Wednesday’s Workout:
Strength: Turkish Get Up 3-3-3. WoD: 3 Rounds of 20 Squats, 15 KB Swings, 10 Hand-Release Push Ups, 5 Ring Rows.


Endurance 2/15 & 2/18

AG Middle School Track – 6:00 PM

WoD: 16 x 100 m sprints.  All out effort.  Your recovery time is the time it takes for you to walk back to the starting line up to 60 seconds.

Group Run from Gazebo at the Booty Loop on Saturday morning 8 am!


CF Blog 2/16

Strength:

Snatch Balance 1-1-1-1-1

WOD:

“Rahoi”

AMRAP 12

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

 

 

 

 

 

 

 

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

 


CF WOD 2/16

Strength:

Snatch Balance 1-1-1-1-1

WOD:

“Rahoi”

AMRAP 12

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

 


BC WoD, 2/16

Thursday’s Workout:
Fartlek


Although everyone who participated in the Challenge is a winner in my book… The Winners (of money) of the Winter 2012 Paleo Challenge are Bryan and Heather Skelton. Congratulations, kids!

Now, let’s play Random Notes. But, this time… a little different(ly). click one.

Marketing Errors. Sodium. GF Cupcakes. Carb-loading. Man in Black Museum. Better Meetings. Pringles. Amazing. Grammy Crying. Best Ads. John Glenn. Speak Up! Travel Agent. Evil Grains.

Thursday’s Workout:
“Fartlek


CF Blog 2/17

Strength:

Deadlift 5-5-5

WOD 1:

AMRAP 5
20 Abmat Sit-ups
10 Dumbbell Snatches (45/30)

WOD 2:

AMRAP 5
20 Ball Slams (30/20)
5 Ring Dips

WOD 3:

1000m Row

“Kyle Harrell (on the right) made his pro debut last Thursday night. Way to go Brother!
We are proud of you man!!”

 

 

 

 

 

 

 

 

 

 


CF WOD 2/17

Strength:

Deadlift 5-5-5

WOD 1:

AMRAP 5
20 Abmat Sit-ups
10 Dumbbell Snatches (45/30)

WOD 2:

AMRAP 5
20 Ball Slams (30/20)
5 Ring Dips

WOD 3:

1000m Row


I suppose the easiest way for me to do this Friday blog would be just to post a couple links…

Diane Rehms talks about gluten sensitivity and the rising popularity of gluten-free products. (I know it’s NPR… but it’s actually very interesting)

Race to the Top of the Duke Energy building.

Women’s Self Defense class on Sunday.

…and then say “Have a great weekend everyone!” and list the workout for today.

Friday’s Workout:
4 x 800m Run, with 2 minute rest between efforts.

 


BC WoD, 2/17

Friday’s Workout:
4 x 800m Run, with 2 minute rest between efforts.


“Success for Safety Self Defense for Women”

**Led by Irwin Carmichael’s Martial Arts Training Institute’s Family Training Center.

Course content:
– The profile of an attacker
– Blocking and striking techniques
– Home security and safety outside the home
– Defense against grabs, holds, and chokes
– The laws and legalities of self defense

2-Hour Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

Open to all Females ages 12 and up FREE of Charge.
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

 


CF Blog 2/18

WOD:

“Eva”

5 Rounds

800m Run

30 KB Swings (2/1.5)

30 Pull-ups

“Noor”


CF WOD 2/18

WOD:

“Eva”

5 Rounds

800m Run

30 KB Swings (2/1.5)

30 Pull-ups


CF Blog 2/19

Strength/Speed:

Prowler Push 2-2-2-2

WOD:

10-1

Renegade Rows (35/25)

Turkish Get-ups

“Dalissia”


CF WOD 2/19

Strength/Speed:

Prowler Push 2-2-2-2

WOD:

10-1

Renegade Rows (35/25)

Turkish Get-ups

 


CF Blog 2/20

Strength:

Back Squat 2-2-2-2 @ 90+%

WOD:

1200m Run

50 Ball Slams (30/20)

800m Run

35 Ball Slams (30/20)

400m Run

20 Ball Slams (30/20)

“Beth”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “To be able to concentrate for a considerable time is essential to difficult achievement.”–Bertrand Russell

A Note to all of the Challenge Participants:

Congrats, everyone!!  We are just about half-way through the challenge – Tuesday, February, 21st marks the official 31st day of the challenge at which point you can begin to re-introduce approved foods into your diet.  I’m sure you are all also aware (and excited) that during this second half of the challenge, you are entitled to 2 cheat meals – I hope you guys have big plans for those!

So, the popular question has been, “exactly what alcohol am I allowed to drink for the second-half of the challenge?”  Here is your list of choices:

  • Patron with soda water and lime
  • Three Olives vodka (not the flavored kind) – it’s made with grapes
  • Red wine
  • Gluten-free beer
  • Hard ciders (look for the more natural varieties – Amber recommends Harpoon)

Other additions include protein supplements.  For post-wod proteins, I highly recommend one of the following:

  • Stronger, Faster, Healthier*
  • Progenex*
  • Organic Warrior Whey
  • Egg white protein powder

*available for sale at Ultimate

If you have any questions or another brand that you’d like to try, just check with Liz or Bryan.

Lastly, I’ve noticed some growing trends in everyone’s journals, so instead of writing similar emails, I thought I would address those here:

Please make sure you are eating enough – that means trying your best not to skip meals, and trying to balance all of your meals with some sort of protein, fat and carb.  A couple of examples of what I’m talking about:

  1. If you grab a banana, larabar and nut butter for breakfast, that is 2 servings of carbs and 2 servings of fat – let’s try to work some protein in there.
  2. If you’ve had eggs, sausage and bacon for breakfast with nothing else but coffee, you’ve just had 3 servings of protein (with some fat), but no carbs to balance out the meal – try throwing some veggies in the mix!
  • Corn is not a vegetable; it is a grain and is not allowed on this challenge.
  • Sweet potatoes are delicious and a great after workouts – any other time, please use in moderation!  They are not supposed to be a breakfast, lunch and dinner type of deal.
  • Larabars in moderation, or in a pinch.
  • And lastly, remember that you can only earn 9 points each week (1 pnt. For each night that you get 7 hrs of sleep, 1 pt. for a rest day and 1 pt. for working out 3x in a week).

I think that’s about it – please let me know if you have any questions!

Great job everyone!!!

 

 

 


CF WOD 2/20

Strength:

Back Squat 2-2-2-2 @ 90+%

WOD:

1200m Run

50 Ball Slams (30/20)

800m Run

35 Ball Slams (30/20)

400m Run

20 Ball Slams (30/20)


You can read a lot about the workout we did today on the internet. I chose to copy/steal this description (from Hardass Fitness):

Fight Gone Bad was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

See y’all tomorrow. Or Wednesday.

**Don’t forget to pick up your Paleo Challenge t-shirt.

Monday’s Workout:
“Fight Gone Bad” is Three rounds of: Wall Ball, KB Sumo Deadlift High Pull, Box Jump, DB Push Press, Row (Calories). 1 minute rest in between rounds.


BC WoD, 2/20

Monday’s Workout:
“Fight Gone Bad”


CF Blog 2/21

Strength:

Bench Press 5-5-3-3

WOD:

“2011 CF Games Open WOD 11.2”

AMRAP 15

9 Deadlifts (155/100)

12 Push-ups

15 Box Jumps (24/20)

“Sam”

 

 

 

 

 

 

 

 

 

 

from an anonymous author:

In someone else’s shoes…

The other day, a friend asked me about trying Crossfit. She wanted to get in shape, but was intimidated by Crossfit. Her concerns were the following.

  1. What if I throw up?
  2. What if people laugh at me because I am so uncoordinated?
  3. What if I walk in there feeling worse about myself than before?

I have thought about this e-mail every day as soon as I walk into the gym.

It’s easy to forget how intimidating in can be to walk into a gym with fit bodies everywhere pouring sweat onto the floor.  Weights being dropped, grunting, loud music, people laying on the ground gasping for air.

It’s easy to forget that we are all uncoordinated in some way, no matter who you are.

It’s easy to forget that you should feel better when you leave a gym than when you first walk in (putting aside the post workout pain that you may still feel).

My comfort level at Crossfit came not only with time, but another important aspect of Crossfit – other athletes. Over time, my confidence grew when I realized I was getting stronger, and getting the hang of movements.

What really meant a lot to me though, was when other athletes approached me. Having an experienced athlete come up to me to say they were once in my shoes, that they didn’t get a kipping pull-up in the first year, or deadlift 200lbs from day 1, was just the reassurance I needed to keep coming back.

Do you remember your first days at Ultimate Crossfit? What is was like when you first started compared to where you are now in your training and what Crossfit is/means to you now? Please share your stories in the comments below.

 


CF WOD 2/21

Strength:

Bench Press 5-5-3-3

WOD:

“2011 CF Games Open WOD 11.2”

AMRAP 15

9 Deadlifts (155/100)

12 Push-ups

15 Box Jumps (24/20)


Because it’s my blog and I’ll post what I want to.

*Oh, you prefer your music acoustic? Fine.Check this version(same song).

Tuesday’s Workout:
“The Sevens” – 7 min. AMRAP of 7 Yard Sales, 7 Frog Squats and 7 Donkey Kicks; 7 min. AMRAP of 7 Walking Lunges, 7 Burpees and 7 Dips; 7 min. AMRAP of 7 Extreme Jacks, 7 Row Boats and 7 Push Ups.


BC WoD, 2/21

Tuesday’s Workout:
“The Sevens” – 7 min. AMRAP of 7 Yard Sales, 7 Frog Squats and 7 Donkey Kicks; 7 min. AMRAP of 7 Walking Lunges, 7 Burpees and 7 Dips; 7 min. AMRAP of 7 Extreme Jacks, 7 Row Boats and 7 Push Ups.


CF Blog 2/22

“The first WOD of the 2012 Crossfit Games Open is released tonight!! Time to get AMPED!! Who are you? You are a CHAMPION!!”

Strength:

Power Snatch + Overhead Squat 1-1-1-1-1

WOD:

10 x 25m Partner Band Sprints

Core Work:

2 Rounds not for time

10 GHD Sit-ups
1 min Plank
25 Abmat Sit-ups
10 Toes 2 Bar
1 min Side Plank (2nd round hit the other side)

“Big Mike”

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 2/22

Strength:

Power Snatch + Overhead Squat 1-1-1-1-1

WOD:

10 x 25m Partner Band Sprints

Core Work:

2 Rounds not for time

10 GHD Sit-ups
1 min Plank
25 Abmat Sit-ups
10 Toes 2 Bar
1 min Side Plank (2nd round hit the other side)


Ashley sent me this when these videos were all the rage on the Facebooks. I just now watched it. Pretty funny. And true. And I’ve heard as bad or worse from guys…

Wednesday’s Workout:
WoD 1: 1200m Run, 50 Sit Ups, 800m Run, 35 Sit Ups, 400m Run, 20 Sit Ups. WoD 2: Alternating Tabata of Dips and Incline Push Ups.

 


BC WoD, 2/23

Wednesday’s Workout:
WoD 1: 1200m Run, 50 Sit Ups, 800m Run, 35 Sit Ups, 400m Run, 20 Sit Ups. WoD 2: Alternating Tabata of Dips and Incline Push Ups.

 


Endurance 2/22 & 2/25

2/22 WoD: 8 rounds 2 minutes sprints followed by 1 minute recovery

6:00 PM AG Middle School Track

2/25: Group Run from Gazebo at Booty Loop – 8:00 am

 


CF Blog 2/23

Strength:

Weighted Pull-ups 3-3-3

WOD:

7 Rounds

1 Rope Climb

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

20 Double Unders

“Susan”


CF WOD 2/23

Strength:

Weighted Pull-ups 3-3-3

WOD:

7 Rounds

1 Rope Climb

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

20 Double Unders


It’s Thursday, let’s do Random Notes:

All about hands. Shrinking human brains. Google is watching your iPhone. Where do people buy beer? Nomophobia. Saturated fat, carbs and cardiovascular disease. Roadhouse. Brand impressions from a 5-year old (love this one). A buddy’s behind-the-scenes look at a new print ad campaign. Shoes from balloons. 2012 USA B’ball Unis. “Perfect” body? Eggs. Food Trucks! Raising helpless kids (or entitled?).

Thursday’s Workout:
Amber’s “Pain Train”


BC WoD, 2/23

Thursday’s Workout:
Amber’s “Pain Train”


modpaleo

Lasagna, Amber and Stuffed Peppers.

modpaleo is a modern approach to Paleo eating. Our meals come prepared with a cryo-vacuum seal to preserve freshness and deliver a quality meal for each day of the week. Don’t need all your meals prepared for you? No worries. We have several options to fit you and your family’s lifestyle! Our base meals starts at 4oz of protein paired with 6-8oz of vegetables.

All of our meals are prepared with sustainability in mind. We know our farmers and a lot about their practices. All of our beef is grassfed, our pork and chicken is pasture raised. We only work with farms that raise healthy, happy animals. We use all fresh, local produce, when in season. When it’s not in season, we order from a regional distributor that shares our ethical responsibility to work with small, sustainable family owned farms.

Below are the packages to choose from:
The Occasional Cook – This package includes 3 meals per week for the busy folks that like to cook, but would like the option to have a meal to heat up quickly in a pinch.
The Lunch Plan – This package includes 5 meals per week and is great to have a Paleo meal for lunch or dinner each day of the week.
The Couple – This package includes 10 meals per week and is great for one person who wants lunch and dinner for the work week OR for a couple to share for dinner during the week.
The Anti-Cook – This package includes 14 meals per week. It’s great for folks that want to have 2 prepared meals per day or for a family to share.
The Mammoth – This is any of the above packages upgraded to a 6oz portion of protein and 8-10oz of vegetables.

You may  also choose to add the following to each meal:
Breakfast – same amount of protein and veggie, but made in a breakfast style meal.
Snack – includes 2oz of protein and a complex carb like sweet potato and butternut squash. Great as a workout recovery meal or an afternoon snack!
Fat – Think portion size as half of an avocado or handful of olives.

Please visit our website www.modpaleo.com for pricing.

FAQ’s

How many people will each meal feed?
Our meals are packaged for one person. If you intend to have meals for your spouse or family – you’ll need to order the number of meals per person to feed. We do offer a price break for family or multiple meal orders. Call for more info.

How do you package your meals?
All meals are Cryo-vac sealed for ultimate freshness. Meals will typically last from 2-3 weeks. You may also freeze them to last longer, if you choose.

When are your meals delivered?
Meals are delivered once per week. Ultimate Crossfit on Sunday at 5pm, Neece’s Law Firm in Gastonia on Monday at 10am, Crossfit Vitality on Monday at 3pm.

How many ounces of protein are included in your meals?
Base meals contain 4oz of protein. You may upgrade your meal to 6oz of protein at an additional cost. I recommend the 6oz portion meals for most men.

What do you qualify as Paleo ingredients?
Our meals are strict Paleo – no grains, no dairy, no processed ingredients and no added sweetners. Some of the resources we draw information from include Robb Wolf, Loren Cordain and Chris Kresser. I will also utilize the
Whole9 website on occasion!

How do I get my meals?
We currently deliver our meals to
Ultimate Crossfit in Southend and Crossfit Vitality in Concord. You may order online using PayPal. If you would like to pay by check or credit card outside of PayPal please send your desired package to info@modpaleo.com

Still have questions or want to inquire about delivery to your gym?
Please feel free to email at info@modpaleo.com or call 980.263.7182. Check us out on Facebook and follow us on Twitter, too.


CF Blog 2/24

WOD:

500m Row

25 Air Squats

25 Push-ups

25 Back Extensions

800m Run

25 Ball Slams

25 Burpees

25 Abmat Sit-ups

250m Row

25 Back Extensions

25 Push-ups

25 Air Squats

400m Run

“Lauren aka (LJ) Jones”

 

 

 

 

 

 

 

 

 

 

2012 Crossfit Games Open WOD 12.1 (Workout 1)

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

 

 


CF WOD 2/24

WOD:

500m Row

25 Air Squats

25 Push-ups

25 Back Extensions

800m Run

25 Ball Slams

25 Burpees

25 Abmat Sit-ups

250m Row

25 Back Extensions

25 Push-ups

25 Air Squats

400m Run

 


That’s it for February. Great job this month, gang! We’ll be back at it on March 5th. In the meantime, I’ll post a workout every day next week that you can do at home, if you’d like to keep at it. I’d really encourage resting mostly. We’ve been workin’ it pretty hard lately and a little rest will do ya good. Get some stretching and mobility work in, eat well and we’ll see ya back on March 5th, ready for action.

Good News to tide you over: We may have our first test-tube burger by fall!

Friday’s Workout:
“BC Filthy Fifty” – 50 each of squats, extreme jacks, push ups, kayaks, mountain climbers, push up-to-plank, row boats, frog squats, yard sales and burpees.


BC WoD, 2/24

Friday’s Workout:
“BC Filthy Fifty” – 50 each of squats, extreme jacks, push ups, kayaks, mountain climbers, push up-to-plank, row boats, frog squats, yard sales and burpees.


CF Blog 2/25

WOD:

“2012 Crossfit Games Open WOD 12.1”

AMRAP 7

Burpees

“Chad”


CF WOD 2/25

WOD:

“2012 Crossfit Games Open WOD 12.1”

AMRAP 7

Burpees


CF Blog 2/26

WOD 1:

3 Rounds

7 Thrusters (135/95)

14 Box Jumps (24/20)

21 Calorie Row

WOD 2:

AMRAP 10

5 Deadlifts (225/155)

10 Pull-ups

30 Double Unders

“Kelly”


CF WOD 2/26

WOD 1:

3 Rounds

7 Thrusters (135/95)

14 Box Jumps (24/20)

21 Calorie Row

WOD 2:

AMRAP 10

5 Deadlifts (225/155)

10 Pull-ups

30 Double Unders

 


We’re off this week. so, here’s…

a link: A look behind the scenes… pasteurized milk.

a workout: After sufficient warm up, so that you are able to get a 100% effort on the sprints… Sprint 200m and do 25 push ups; 4 rounds. Then a nice cool down, including a little recovery jog to loosen the lactic acid before stretching.


BC WoD, 2/27

2/27: Sprint 200m and do 25 push ups; 4 rounds.


CF Blog 2/27

Strength:

Back Squat 3-3-3-3 @ 70-80%

WOD 1:

AMRAP 5

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

WOD 2:

AMRAP 5

15 Ball Slams (30/20)

10 Box Jumps (24/20)

“Please help Whitney and John welcome Quincy Bayer into this world.
Congratulations guys! We are truly excited for you!!”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Concentration and mental toughness are the margins of victory.”–Bill Russell

 

 

 

 

With the 1st workout of the 2012 Crossfit Games Open finished and in the books how do you guys feel? Are you satisfied with your score? Did you out perform your own expectations? Are you feeling frustrated because you didn’t do as good as you know you could have? Well, i’ve got good news for you. Guess what we don’t have to do again? 7 minutes of Burpees!

There are 4 more workouts left in the Open competition so don’t feel down and out if you didn’t do that well on the 1st one. Next week could be totally different. It could be the workout that you have been waiting for it could be the deadlifts and box jumps that I am praying for 🙂  It’s a long season and one bad workout doesn’t mean your Games season is over.  So no thinking “oh woe is me”. Get back up on that horse and ride. Take each workout as a learning experience and use it to make yourself a better athlete. No matter what you think you are great in my eyes.

Here is a little article that was sent to me from an anonymous source. A ghost writer if you will…

Comparing…

When you first walk into a Crossfit gym, it’s completely natural to size up everyone. From their age, their shirtless bodies, the plethora of shoes, socks and newest lululemonwear, it’s quite the vision. After the initial once over, and over the course of the next days and weeks, you begin to constantly compare your fitness level to theirs.

The genius thing about Crossfit is that it allows our successes to be measurable. Our PRs in strength and Metcons are measured in numbers and reps. We repeat WODs to prove that the pain and hard work we are doing is worth it. Let’s be honest though – the tendency in Crossfit is to measure our successes in a WOD against someone’s else.

It can be the beauty and the beast of Crossfit.

It’s beautiful because by looking at others peoples’ numbers, it pushes us to try to beat that time. We work harder in the WOD that day with a particular goal in mind. We keep our peripheral eyes opened to try to keep up with the athlete a few reps ahead of us. It makes us BETTER athletes.

The beast of the comparison game is when this constant comparison of ourselves to other athletes forces us to overlook our individual successes. We become focused on what others can do, and ask ourselves how we can get as strong/as fast in the shortest time possible. While this pushes us to new levels, it takes the fun out of what we have accomplished and where we have come from. It can cause injury, overtraining, and let’s face it, a bit of an obsession.

So how do you conquer this dilemma? You remember that what you are capable of is more than you ever thought was possible. You readjust what you once thought was impossible. You set higher goals for YOURSELF based on YOURSELF.  You realize your capabilities have nothing to do with anyone else’s, but you also hold onto something inside of you that can push beyond the temporary pain in order to beat the athlete next to you, so that YOU become fitter, stronger, faster than YOU were when YOU walked through the door.

 

 

 


CF WOD 2/27

Strength:

Back Squat 3-3-3-3 @ 70-80%

WOD 1:

AMRAP 5

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

WOD 2:

AMRAP 5

15 Ball Slams (30/20)

10 Box Jumps (24/20)

 


BC WoD, 2/28

2/28: Every Minute on the minute for 15 minutes, perform 15 Squats and 5 Sit Ups.


We’re off this week. so, here’s…

a link: funny little clip/promo from the IFC show “Portlandia”… is it local? Is this too far? Is this you?

a workout: Every Minute on the minute for 15 minutes, perform 15 Squats and 5 Sit Ups.

 

**ATTENTION Cooper River Bridge Runners… email me if you want to get in on the t-shirt we’re doing for all gym/Bootcamp folks running the race.


CF Blog 2/28

Strength:

3 x max rep HSPU/and or Handstand Holds

WOD:

“Tabata”

Dumbbell Push Press (35/20)

Row (Calories)

Abmat Sit-ups

Double Unders

Core Work:

3 x 10 GHD Sit-ups/ 1 min Plank

“Ultimate Crossfit says goodbye to one of the Greats! Good Luck Caleb
We’re going to miss you!”
– post your goodbyes to Caleb in the comments below

 

 

 

 

 

 

 

 

Final Call for Cooper River Bridge Run t-shirts?

If you are planning on running Cooper River this year and want an    Ultimate Crossfit-themed t-shirt to wear, please let us know by 5 PM TODAY!! This way we can make sure everyone gets one. Tee will read “It’s a bridge. Get over it.” Please email Mike Shields at meshields@gmail.com and let him know your size (unisex American Apparel shirts). T-shirts will cost about $15 per shirt.


CF WOD 2/28

Strength:

3 x max rep HSPU/and or Handstand Holds

WOD:

“Tabata”

Dumbbell Push Press (35/20)

Row (Calories)

Abmat Sit-ups

Double Unders

Core Work:

3 x 10 GHD Sit-ups/ 1 min Plank


CF Blog 2/29

Strength:

Squat Clean 1-1-1-1-1

WOD:

3 Rounds

400m Run

15 Pull-ups

50 Air Squats

15 Pull-ups

“D to the A”

 

 

 

 

 

 

 

 

 

 

 

A note from Liz:

National Eating Disorders Awareness Week:

February 26- March 3, 2012

The 95lb bar

The first time I completed the WOD, “Grace,” I cried.  It had just been a pure battle from start to finish – the bar felt cold; heavy with each pull off the floor, and abrasive each time I collected it to my chest.  Every thrust above my head tested the diminishing strength in my arms and every crash of the weights to the floor reminded me of the bar’s heft – its significance.  As rep thirty clanged to the ground and edged itself away from me, I gave in to the warm pulse of tears.  It wasn’t just that I was rolling on the ground trying to discover some position that would grant me the ability to breathe, or the fact that I could swear I tasted blood at the back of my throat.  It was so much more than that.  It was the overwhelming, emotional realization that a few years earlier, I would never have been able to pick up that bar.  The truth is that just a few years earlier, I weighed less than that bar.

I had always been self-conscious (doubtful of my size, shape, appearance) growing up, especially through high school. While I was never overweight, I was bigger than I wanted to be and felt uncomfortable in my own skin.  But, I was also very much a tomboy and wrote off my size as being “athletic” and how I needed to be in order to be successful in sports.  When I went away to college however, everything changed.  I was no longer playing the sports I loved and I wanted to start over.  I wanted so desperately to be “skinny,” but what had started as a diet quickly spiraled into a full-blown eating disorder, wrought with depression and isolation.  After running 5 miles a day and following an extremely restrictive diet, I found myself at the close of my first year, not with the typical freshman 15, but rather down 50 pounds.  Of course, people took notice and professionals were called in, which made everything, in my eyes, much worse.  I felt (at this time) that this was my life at rock bottom.

I would like to say that my journey back began there, but it didn’t. I did whatever I had to do to stay out of the hospital and get back to school, but the next few years brought even more struggles and even lower lows.  In all honesty, it wasn’t until I had my daughter that I truly made the commitment to get better.  She needed a good role model – every girl does.  I had to do better.  She deserved it.  I deserved it, too.

I found my way out through competition.  I decided to sign up for a marathon.  It gave me a goal to work towards and a sense of accomplishment with each step I took.  For a few years I made running my thing – I signed up for a bunch of races and did pretty well for myself, but I didn’t love it (there wasn’t a single race that I ran that the thought of “why the hell am I doing this – I hate running?!” didn’t pass through my mind).   And then the most amazing thing happened to me – a friend introduced me to Crossfit.

When I first discovered Crossfit, it was as though a switch went off in my head.  It awoke the athlete inside me that I had quelled so long in vanity – and I loved it!  I think one of the most beneficial aspects of Crossfit is that it changes your mindset about how you approach a workout.  I know we joke a lot about the “elliptical fail,” but in all honesty, how many of us before Crossfit knew any better or worked out for a purpose other than trying to lose weight or keep those fat genes at bay?  When you think about it, it is such an unhealthy mentality to have in regards to exercise.  But Crossfit is different.  Instead of focusing on the calories in/calories out approach, the focus shifts to measurable gains and strength.  I could no longer tell you how many calories I burn during a typical workout, but I can tell you what my Fran time is or how much I can deadlift.  What’s more, Crossfit has helped me to understand that strong is healthy.  Strong is beautiful.  (Good) Food nourishes strong.

Years later, (my daughter just turned 7), I feel like I finally have it figured out.  With the support of family, friends and the gym community, I have made tremendous strength gains and accomplished things that I had never dreamed to be imaginable for myself.  But even still, every time I touch a bar with 95 lbs on it, I am reminded of where I started and how far I’ve come (don’t worry, I don’t cry anymore…except sometimes when I’m doing backsquats).

I know you’ve seen a lot of these stories recently, but in honor of Eating Disorders Awareness Week, I thought I would share my own.  The fact is that everybody knows somebody that this disease effects – don’t look away, talk to them.  Maybe even introduce them to Crossfit, who knows where it may lead.

 


CF WOD 2/29

Strength:

Squat Clean 1-1-1-1-1

WOD:

3 Rounds

400m Run

15 Pull-ups

50 Air Squats

15 Pull-ups


We’re off this week. so, here’s…

a link: Willie Nelson on why we should occupy our food supply.

a workout: 400m Run, Rest 2 minutes, 400m Run; Push Up Pyramid (10, 9, 8… 1); 400m Run, Rest 2 minutes, 400m Run


BC WoD, 2/28

2/29: 400m Run, Rest 2 minutes, 400m Run; Push Up Pyramid (10, 9, 8… 1); 400m Run, Rest 2 minutes, 400m Run


Endurance 2/29 & 3/3

Endurance 2/29 WoD: 4 rounds: 400 m sprint, 60 second rest, 800 m sprint, 120 second rest

6PM AG Middle School Track

Endurance 3/3: Gazebo at the Booty Loop for approximately 4.5 mile run!


CF Blog 3/1

Strength:

Sumo Deadlift 3-3-3-3

WOD:

Max Effort 2k Row

“EZ E”

 

 

 

 

 

 

 

 

 

 

 

YOUR MENTAL GAME Vs. THE CROSSFIT GAME by Dawn Fletcher of FletcherFitness.com

The goal of the CrossFit Games is to see which athletes and teams are the fittest in the world.  I believe that the Games are more than just a test of physical fitness.  It is a competition of the most important aspect of all, a single facet that is not listed as one of the 10 components of fitness. The biggest test of the CrossFit Games is mental.
Simply by signing up for this competition, you are facing fears about your current fitness level and whether or not you’re ready. You are heading into a plethora of unknown factors, which makes most people highly anxious. You are committing to an event where your scores will be publically seen and judged around the world, simply by the click of a button. You have expectations and goals you’d like to reach to satisfy yourself and others.  You have put yourself in a position that is uncomfortable and almost seems crazy, like some type of weird torture (but really it’s freaking awesome). Your heart is racing fast already.
Focusing on the wrong thing for five seconds could cause you to miss a PR in “Annie.”  Having negative thoughts right before you approach the rack may cause you to miss a jerk.  Spending energy thinking and reacting to uncontrollable factors will lead to major letdowns in your performance. Telling yourself you are tired will cause you to slow down.  Your thoughts and emotions will simply make or break your performance, regardless of your unbelievable physical capacity. You cannot be consistently successful in CrossFit with a poor mindset.
So, What Do I Really Need To Know To Lift More & Move Faster?
Start conditioning your mind. Train it, and continue to condition your mental game. Trying to quickly answer “how do I improve my mental game” is like trying to quickly explain “how do I get better at CrossFit?” But, here are five solid tips.
1. Realize every single competitor wishes he or she were more prepared, had just a bit more time to train weaknesses, or could be a little stronger. You are a work in progress and are simply seeing what you are capable of at this moment. You have trained hard and you are as prepared as you need to be to compete your best.
2. Create a ‘go to’ mantra. This is your thing, true to you, that will get you going when you’re flat out exhausted between reps or stuck at a movement. Keep it short and sweet.
3. Get in your zone; focus on your space and your bar. When it is go time, bring your focus to your movement, your steady breathing and your positive thoughts and mantras. Keep your stare intent and focused in your zone.
4. Negativity kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.
5. Break your reps and sets down. Before an event, think and visualize through the entire workout and each movement completely. During the workout, take it set by set, tell yourself, “just three more” or “one minute of work.” Break down long AMRAPS and lots of reps into shorter (or smaller) portions. You can always get yourself to do two of anything. Don’t think about all aspects of the workout you still have to complete.
In this competition, you are going to be forced outside of your comfort zone. Throughout the Open, you will have to make thousands of choices that will determine exactly how well you perform.  Your outcome will be defined by your good or bad mental choices, not by how quickly you can move weight. As an athlete, you must recognize that you have the ability to control and choose your confidence level, your reactions to setbacks, what you say to yourself and others, your courage and ability to persevere through tough spots, your body language, and what you focus on. The athletes who are able to make the best choices about these mental components are the ones who will have the best results.

 


CF WOD 3/1

Strength:

Sumo Deadlift 3-3-3-3

WOD:

Max Effort 2k Row


We’re off this week. so, here’s…

a link: Pasta, not bacon, makes you fat. Really? Nuh-uh.

a workout: 75-50-25 rep rounds of Sit Ups and Flutter Kicks (2 count: L+R=1). Alternate exercises – 75 SU & 75 FK, 50 SU… This is to be performed for time.


BC WOD, 3/1

3/1: 75-50-25 rep rounds of Sit Ups and Flutter Kicks (2 count: L+R=1). Alternate exercises – 75 SU & 75 FK, 50 SU… This is to be performed for time.