January-2012

CF Blog 1/2

Strength:

Squat Cleans 1-1-1-1-1

WOD:

In 8 Minutes Complete:

40 KB Swings (1.5/1)

40 KB Goblet Squats (1.5/1)

Row for meters with the remaining time

*score is total meters rowed

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”—Norman Vincent Peale P.S. Happy New Year!


CF WOD 1/2

Strength:

Squat Cleans 1-1-1-1-1

WOD:

In 8 Minutes Complete:

40 KB Swings (1.5/1)

40 KB Goblet Squats (1.5/1)

Row for meters with the remaining time

*score is total meters rowed


First thoughts on January:
1. Get some sleep.
2. Eat well. We’ve got a plan to help you. More information as it develops, but we will be beginning a 30-day Paleo Challenge on Jan. 16. Stay tuned.
3. Be on time or let me know you can’t make it… email bootcamp@ultimatecrossfit.com prior to your session to let me know that you won’t be able to make it. And it BETTER be a damn good reason!
4. Layer well when we’re outside. Get a moisture-wicking layer on first and then add thin layers over. Try to avoid cottons, especially close to the skin. A hat keeps heat in pretty well. Find some good gloves or mittens. And peep these.
5. Weather. It’s no secret that it’s cold out. Plan on January being inside (in the Pit at UCF gym, 210 Rampart Street) on Mondays and Wednesdays. Other days we’ll be outside.

Buckle up. It’s gonna be a great ride…

Monday’s Workout:
WoD: 25, 20, 15, 10, 5 Weighted Lunges with 10 Thrusters and 15 Sit Ups
Finisher: Bear Walk / Crab Walk Relay Race


BC WoD, 1/2

Monday’s Workout:
WoD: 25, 20, 15, 10, 5 Weighted Lunges with 10 Thrusters and 15 Sit Ups
Finisher: Bear Walk / Crab Walk Relay Race


CF Blog 1/3

Strength:

Bench Press 3-3-3-3

WOD:

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

“The Millers are starting their training early”

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 1/3

Strength:

Bench Press 3-3-3-3

WOD:

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats


 

 

 

 

 

 

 

 

 

 

 

 

 

The word “diet” shall refer only to what you eat and not in any way, shape or form, to limiting intake of food. Your diet is what you eat, not what you are on. Dig what I’m sayin’? Portion control and counting calories are different animals. We are going to be kicking off a Paleo challenge on the 16th (don’t worry, full details will be outlined in a packet next week) and I want to go ahead throw this out there… Paleo is not a diet. It’s a lifestyle. Or, at the very least, an approach to eating. Healthier eating. We won’t be restricting intake and counting calories or encouraging you to assign points for certain foods. We’re going to look at the quality of the foods you eat and you can make changes in your diet to make a move toward bettering your health and increasing your energy level. I’ll give you a guideline to refer to as far as how much to eat (a simple diagram will work)… but I don’t want you to start thinking in terms of limiting qualities. Only increasing quality.

Tuesday’s Workout:
“The 10s” – 10 Rounds of Broad Jumps, 10 Fire Hydrants (per leg), 10 Yard Sales, 10 Extreme Jacks, Back Pedal to Start.


CF Blog 1/4

Strength:

Partner Band Sprints 10 x 25m

WOD:

AMRAP 15

15 Power Snatches (95/65)

15 Ring Dips

“The Original Rob H.”


CF WOD 1/4

Strength:

Partner Band Sprints 10 x 25m

WOD:

AMRAP 15

15 Power Snatches (95/65)

15 Ring Dips


A match made in _______.

Nice work on Tabata’ing those couplets. So romantic… A classic tale of Dips loving Squats. Push Ups loving Box Jumps. Wall Balls loving Ball Slams.

Now let’s talk about me. And Apple. And our relationship. I’m a long-time user of Apple products, since the Apple IIe my mom used to bring home (from teaching) in the summer when I was 8 years old (to play Sammy Lightfoot and learn Mavis Beacon Typing). I’ve been through every generation of Mac since. In college and my work and personal life. It’s the chosen platform for my other career (graphic design). Apple products are just so damned intuitive. They make sense somehow. There’s never been a very steep learning curve. All creative types I’ve ever met in the advertising and design profession agree.

Until now. Maybe it’s age. Maybe I’m slow. What’s the deal with the new Mail in Tiger operating system? And what the hell is up with iCloud? All of a sudden things are less intuitive. The “search” function in that Mail program is making me crazy. Used to be so easy. I know it’s me. Sure it is. Oh, and I can no longer use my pirated version of Word 2004… unless I open those documents in freakin’ Google Documents. You (Tiger OS) don’t support older versions of Microsoft products? How dare you… I can’t even open them up! Again, I know the answers are probably easy to find. I just don’t like navigating forums and searching for answers. I just want the answers. Now.

End rant. What does that have to do with exercise, nutrition or any other things we usually discuss here? Very little.

For various reasons, I’m low on Random Notes for tomorrow. So, if you’ve got any, send ’em along to me here. (Don’t post ’em in comments below. That’d be silly. Then I can’t use it tomorrow. Don’t worry, you’ll get credit.)

Wednesday’s Workout:
Couplet Tabata: Dips and Squats / Push Ups and Box Jumps / Wall Balls and Ball Slams with 2 min Rest between each couplet.


BC WoD, 1/4

Wednesday’s Workout:
Couplet Tabata: Dips and Squats / Push Ups and Box Jumps / Wall Balls and Ball Slams with 2 min Rest between each couplet.


Strong Core + Flexibility = Better at everything Crossfit.

From our very own Heather Obleada, owner of Iron Butterfly Pilates:

“I would like to offer all members
of Ultimate Crossfit and Ultimate Crossfit Bootcamp
UNLIMITED mat classes, NOW – January 31st for $30.

Email or stop by for details or to get started.

visit: ironbutterflypilates.com
email: ironbfly@bellsouth.net
call: 704-661-6778


Endurance 1/4/12

WoD: AMDAP – 20 minutes – 200 meter sprint, 200 meter recovery jog

5:30 AG Middle School Track – Call or text if questions!  704-491-8018

ITS COLD!  How to deal with running in the cold??  Here are a few tips courtesy of RunHers Running Club:

Temperature and Wind Chill

Brrr.  There are times when the temps will be at or around zero and the wind chill is even colder!  That may be the days to do a treadmill workout or do some cross training or other indoor activities!  With very low temps, your movement and wind – the wind chill is even lower and penetrates your clothing; removing your warm, insulating boundary layer from your body.  This can spell trouble with overexposure to the elements.  So, simply; just be smart about it.  Go out for a short loop of 15 – 20 minutes and see how you feel.

 Dress in Layers

You’ll want to start with a ‘base layer’ – which is a thin layer of synthetic material which wicks sweat from your body.  Avoid cotton as it retains moisture and doesn’t ‘wick’ the moisture away, leaving you wet and miserable!  For your outer layer, you need a breathable made of nylon or a Gore Tex type of jacket – these will let out heat and moisture to prevent overheating (yes it can happen!) and chilling.  And if it is wicked cold, you may need a middle fleece type layer.  Try different things on your runs to see what works best for you. 

 If you are out in a race/run with wet snow or even rain and cold – make sure you have a waterproof outer layer and hat.  If you are out of town – a cheap poncho or rain suit, or even a hotel trash bag can help keep you warmer and dryer.  Just cut a hole for your head and you are good to go!  Improvise and make something work!  Looking great is not the main thing here – it is all about your health and safety – be as smart as possible.  Other runners are usually a good source of info – ask around! 

Don’t Overdress

Most experienced winter runners use this as a good starting point – dress as if it is 20 degrees warmer outside than it really is.  You’ll warm up once you get moving, so you should feel a little bit chilly when you start your run. If you are going to a race and you’ll be standing in the corral or start area for some length of time – consider taking old sweatshirts and other old clothing items you can discard as you start running. NOTE: most races call local charities in to pick up these clothes and reuse them.  And please don’t throw them where people are actually running – throw them over the fencing or out of the way from where runners are! 

Protect Your Hands and Feet

The statistic is that as much as 30% of your body heat escapes through your hands and feet.  On semi-cold days simply wearing a thin running glove with wicking is plenty.  On cold days, many are opting for the mittens, where your fingers can share their body heat.  Don’t forget about those cheap, disposable Hot Hands either!  Tuck one in each mitten or glove, they do help!  For warmer feet – a wicking sock liner may be used as a base with a polar fleece or wool sock on the outer.  NOTE:  make sure you do have room in your running shoes to wear that thicker sock setup. 

Your Head

Wearing a hat is essential!  You can lose about 40% of your body through your head.  You can even layer (and accessorize) if you chose.  If it is wicked cold, you might consider wearing some type of scarf or face mask to warm the air you’re breathing a little and protect your face.  Oh, and moisturize your face and lips – early and often! 

Wet Clothing

If you get wet from rain, snow, or sweat in winter temps, you’re at an increased risk for hypothermia (see below).   If you do get wet – get to warm shelter as quickly as possible.  As well, get out of the wet clothing and into dry as soon as you can.  If you suspect you may be in trouble, ask for and get emergency treatment immediately. 

Hypothermia

This isn’t our favorite topic – but here at runhers we are all about safety!  It is important to know the signs, and for your own good, let others know where you will be running and the route.  Another option is to run with friends!  We can catch up on the latest news together during our runs!   

Hypothermia sets in when the body’s temperature drops below normal. It starts when the body loses heat faster than heat can be made. Heat is produced by muscle action and shivering. Very low body temperatures can threaten life.  Early symptoms include shivering, cold and pale skin, apathy, and impaired judgment. Later symptoms include drowsiness or weakness, confusion, slow pulse and breathing, and passing out.  Hypothermia is an emergency.  Get immediate help.

 Frostbite

Make sure you ‘listen’ to your fingers, toes, ears, and nose.  They can feel a little numb when you first get out – but they should warm up as you get into your run.  Noticing a patch of hard, pale, cold skin could indicate you may have frostbite.  Get inside to shelter immediately and begin slowly warming up the area(s).  If you continue to feel numb or unsure – it is best to get some emergency care.  It really is better to get checked out as early as possible. 

Hydration

This is important to remember. Even though it’s cold you will still heat up and lose fluids through sweat. Cold, winter air also has a drying effect – making dehydration a real issue.  As with all running, make sure you are properly hydrating – before, during and after your runs and walks!   

In closing

Yes, winter months can present a challenge with fitness and outdoor lifestyle.  Please don’t give up your running, fitness and outdoors activities during these cold dark months.  A little planning, a little testing and some imagination can keep you going – and you’ll have a huge head start on spring/summer swimsuit season!  If you are not running or walking yet, we want to help you get started.  Don’t wait till it warms up.   Our next article will be running safely in the dark.  As well, we will be writing about winter style, moisturizing tips, hair care and other topics in our lifestyle section.  We want you to be your best you, however you imagine you to be!


CF Blog 1/5

Strength:

Deadlifts 5-5-5 @80+%

WOD:

4 Rounds

5 Push Jerks (155/105)

10 Toes 2 Bar

20 Ball Slams (30/20)

“Buddha letting Breeze know the mistake she just made

by partnering with her for the partner band sprints”

 

 


CF WOD 1/5

Strength:

Deadlifts 5-5-5 @80+%

WOD:

4 Rounds

5 Push Jerks (155/105)

10 Toes 2 Bar

20 Ball Slams (30/20)

 


The last sunset of 2011, as seen from Oak Island, NC.

The first of it’s kind for 2012. It’s…

Got this from a buddy’s FB page. I love it. Especially this bit, “We have more and more ways to communicate, as Thoreau noted, but less and less to say. ” I just wish I were better about it. The Joy of Quiet ~ nytimes.com

On the farm-to-table restaurant: Starting one, going to one and talking to folks who own and run one. (and a recipe from one) ~ robbwolf.com

Are you a writer? Then here is a little article for you to help you get over it. 30 Things Writers Should Stop Doing. ~ terribleminds.com

Not a writer? Then here is a little article for you on 30 Things To Stop Doing to Yourself. ~ marcandangel.com

600-Pound Butter Cow Sculpture Wins Iowa Caucus ~ theonion.com

Still buying your meat from the grocery store? You won’t want to read this, then. ~ nytimes.com (find: Haley P)

“Organic” is great ‘n all. Local and in seasonal is better. And… cheaper? Don’t tell Mexico. Organic Agriculture May Be Outgrowing Its Ideals ~ nytimes.com (find: Aaron W)

For those cold bootcamp mornings and the Star Wars lover, the Chewbacca Hoodie. ~ geekologie.com (find: Brian K)

Mike Stewart has turned the world of gun dog training upside down ~ gardenandgun.com (find: Chad M)

West Virginia University put up a record-high points in the Orange Bowl last night. Hopefully that’s enough of a headline for this sportscaster to take note that West Virginia is a state. ~ youtube.com

Infographics: They are ALL the rage. Here are two… Geeks vs. Nerds. and The Insane Economics Behind Bowl Games. ~ geekologie.com (find: Brian K) & fastcodesign.com

New Panthers uniforms for 2012. ~ pigskinbuzz.com (find: Brian K)

Thursday’s Workout:
5 Rounds: 50 Jump Ropes, 40 Kayaks, 30 Mountain Climbers, 20 Extreme Jacks, 10 Burpees.


BC WoD, 1/5

Thursday’s Workout:
5 Rounds: 50 Jump Ropes, 40 Kayaks, 30 Mountain Climbers, 20 Extreme Jacks, 10 Burpees.


CF Blog 1/6

Strength:

OHS 5-5-5 @ 70-80%

WOD:

100 Burpees

100 Double Unders

 

 

 

 

 

 

 

 

**DICK HARRELL MARTIAL ARTS KIDS PROGRAM**

Dick Harrell Martial Arts will be holding 2 free introductory kids classes beginning next week, January 10th (Tuesday) and January 12 (Thursday), both from 5 pm-6 pm. Anyone who is interested in coming by for one or both of these classes should contact Dick. The ages are 8-13 for both girls and boys.

Dick’s number is 704-619-2024 and their address at the new place is 627H Minuet Lane, Charlotte, NC.

http://www.dick-harrell.com/index.html

 

 

 

 


CF WOD 1/6

Strength:

OHS 5-5-5 @ 70-80%

WOD:

100 Burpees

100 Double Unders

 

 


My first book cover design?

This was on the blog as a link yesterday, but I thought it was worth making a point of. This is something I both struggle with and strive for.

The Joy of Quiet

By PICO IYER, nytimes.com
Published: December 29, 2011

ABOUT a year ago, I flew to Singapore to join the writer Malcolm Gladwell, the fashion designer Marc Ecko and the graphic designer Stefan Sagmeister in addressing a group of advertising people on “Marketing to the Child of Tomorrow.” Soon after I arrived, the chief executive of the agency that had invited us took me aside. What he was most interested in, he began — I braced myself for mention of some next-generation stealth campaign — was stillness.

A few months later, I read an interview with the perennially cutting-edge designer Philippe Starck. What allowed him to remain so consistently ahead of the curve? “I never read any magazines or watch TV,” he said, perhaps a little hyperbolically. “Nor do I go to cocktail parties, dinners or anything like that.” He lived outside conventional ideas, he implied, because “I live alone mostly, in the middle of nowhere.”

…great article. Continue…

Friday’s Workout:
WoD: 20 Squats, Hill Descent, 19 Push Ups, Hill Ascent, 18 Squats, Hill Descent, 17 Push Ups, Hill Ascent… Down to 1.
Skill: Centipede
Finish with Indian Run


BC WoD, 1/6

Friday’s Workout:
WoD: 20 Squats, Hill Descent, 19 Push Ups, Hill Ascent, 18 Squats, Hill Descent, 17 Push Ups, Hill Ascent… Down to 1.
Skill: Centipede
Finish with Indian Run


We constantly give you feedback in your workouts. Right? Well, now it’s your turn. We’d love your feedback on how we’re doing. Please click below to take a very brief survey that will help us in our efforts to make our gym better for you. Thanks in advance.

Click Here to take the survey.

Or, paste this URL in your browser: http://survey.constantcontact.com/survey/a07e5hgghj4gwzc06o8/start

 

 


CF Blog 1/7

WOD:

“Event 2: 2010 Crossfit Games”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

“Big Robb”

 

 

 

 

 

 

 

 

 

 

 

**DICK HARRELL MARTIAL ARTS KIDS PROGRAM**

Dick Harrell Martial Arts will be holding 2 free introductory kids classes beginning next week, January 10th (Tuesday) and January 12 (Thursday), both from 5 pm-6 pm. Anyone who is interested in coming by for one or both of these classes should contact Dick. The ages are 8-13 for both girls and boys.

Dick’s number is 704-619-2024 and their address at the new place is 627H Minuet Lane, Charlotte, NC.

http://www.dick-harrell.com/index.html


CF WOD 1/7

WOD:

“Event 2: 2010 Crossfit Games”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups


CF Blog 1/8

WOD:

“Battle Buddy Bar”

4 Rounds

40 Front Squats (75/45)

40 SDHLP (75/45)

40 Push Press (75/45)

200 Jump Rope Singles

*Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.

“Jesica B.”

 

 

 

 

 

 

 

 

 

 

 

**DICK HARRELL MARTIAL ARTS KIDS PROGRAM**

Dick Harrell Martial Arts will be holding 2 free introductory kids classes beginning next week, January 10th (Tuesday) and January 12 (Thursday), both from 5 pm-6 pm. Anyone who is interested in coming by for one or both of these classes should contact Dick. The ages are 8-13 for both girls and boys.

Dick’s number is 704-619-2024 and their address at the new place is 627H Minuet Lane, Charlotte, NC.

http://www.dick-harrell.com/index.html


CF WOD 1/8

WOD:

“Battle Buddy Bar”

4 Rounds

40 Front Squats (75/45)

40 SDHLP (75/45)

40 Push Press (75/45)

200 Jump Rope Singles

*Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.


CF Blog 1/9

Strength:

Back Squats 3-3-3-3 @ 85%

WOD:

“Tabata”

Row for Calories

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

“KC”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Let me tell you the secret that has led to my goal: my strength lies solely in my tenacity.”–Louis Pasteur  

 

2012 PALEO/ZONE TEAM CHALLENGE

This will be our first ever 60-day, team challenge. For this challenge, participants will choose to follow either the Zone or Paleo diet. Workouts, rest days and sleep will also be factors in the challenge, as they are necessary components of a healthy, balanced lifestyle.

For the first 30 days, we ask that participants adhere to a strict diet. This means absolutely no alcohol and no cheats during this time. The purpose of these first 30 days is to allow your body to rid itself of all of the toxins and essentially hit its “reset” button.

The second 30 days will focus on how to make Paleo/Zone less of a diet and more of a lifestyle. To that end, we are going to allow participants to re-incorporate sanctioned items such as protein shakes and certain alcohols, in addition to allowing two cheat meals over the course of the second half of the challenge.

Our hope for this challenge is for participants to commit to a length of time that will allow them to reach past a basic diet to reap the benefits of an actual lifestyle change.

Also, by being accountable to other teammates, we hope to push the challenge a bit beyond a personal commitment – in addition to making it a fun experience!

Get a team of 4 and get on board to kick-start your new year!!

Once you create your team, have your team captain sign up by emailing: challenge@ultimatecrossfit.com

*Challenge meeting: Saturday, January 14th following the 10am class. This is informational but NOT mandatory to do the challenge.

*Challenge start date: January 22nd

 


CF WOD 1/9

Strength:

Back Squats 3-3-3-3 @ 85%

WOD:

“Tabata”

Row for Calories

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

 

 


Unrelated graphics. Or are they? More thoughts to think.

Good weekend? I hope so. Mine was.

(insert transition)

You can learn about yourself during a workout. I think this thought to myself a lot. How do you approach a physical test? Do you embrace it? Do you meet it head-on? How does that type of approach manifest itself in the rest of your life?

Today, I’m gonna share a little something I read over the weekend. Read it. Think about it. The way to better is not through easy. Good thought for a Monday. Your workouts may be tough sometimes (like this morning, eh?), so may the rest of life. What are you gonna do about it?

This article, by Lisbeth Darsh, applies 100% to both CrossFit and Bootcamp.

“Expect more of yourself.”

I was observing a CrossFit Level 1 Course last year and I heard CrossFit trainer Denise Thomas say this to someone in the middle of a workout. In the middle of a workout. “Expect more of yourself.” It struck me enough to stop and write the note down in my phone. I’ve heard a lot of things yelled by a lot of people during workouts (including some of the choicest, most creative use of swear words ever) but I had not heard that phrase said in a WOD before.

The gentleman she was talking to was doing a circuit of sprints, kettlebell swings, and push-ups. But Denise wasn’t just pushing him to go faster or to do more: she was pushing him to be more. Think about that. When’s the last time someone (outside of your CrossFit circle) nudged you in the back like that? Psst. Hey you, you’re better than what I’m seeing here.

We get so used to this attitude in CrossFit: the prevailing notion that we can improve our bodies, our minds, our spirits, our lives. But it’s not necessarily how the rest of the world operates. I get the feeling that a lot of non-CrossFitters think it’s okay to aim low. Or it’s okay to underachieve. To underperform.

But it’s not okay in our CrossFit world, not if you’re doing CrossFit right. We’re really not interested in making the WOD easier for you, but we are interested in adjusting the workout so that you are working as hard as you possibly can.

Life isn’t going to take it easy on you, so why should CrossFit?

Change your own expectations of what you can deliver, of what you can do, of what you can be. But you can’t do that with easy. You can do it with hard.

Expect more of yourself.

Monday’s Workout”
Speed: Prowler Relay. WoD: OTM/15 minutes complete 5 Hand-Release Push Ups, 10 KB Swings, 15 Squats to a Med Ball.


BC WoD, 1/10

Monday’s Workout”
Speed: Prowler Relay. WoD: OTM/15 minutes complete 5 Hand-Release Push Ups, 10 KB Swings, 15 Squats to a Med Ball.


2012 PALEO/ZONE TEAM CHALLENGE

This will be our first ever 60-day, team challenge. For this challenge, participants will choose to follow either the Zone or Paleo diet. Workouts, rest days and sleep will also be factors in the challenge, as they are necessary components of a healthy, balanced lifestyle.

For the first 30 days, we ask that participants adhere to a strict diet. This means absolutely no alcohol and no cheats during this time. The purpose of these first 30 days is to allow your body to rid itself of all of the toxins and essentially hit its “reset” button.

The second 30 days will focus on how to make Paleo/Zone less of a diet and more of a lifestyle. To that end, we are going to allow participants to re-incorporate sanctioned items such as protein shakes and certain alcohols, in addition to allowing two cheat meals over the course of the second half of the challenge.

Our hope for this challenge is for participants to commit to a length of time that will allow them to reach past a basic diet to reap the benefits of an actual lifestyle change.

Also, by being accountable to other teammates, we hope to push the challenge a bit beyond a personal commitment – in addition to making it a fun experience!

Get a team of 4 and get on board to kick-start your new year!!

Once you create your team, have your team captain sign up by emailing: challenge@ultimatecrossfit.com

*Challenge meeting: Saturday, January 14th following the 10am class. This is informational but NOT mandatory to do the challenge.

*Challenge start date: January 22nd


CF Blog 1/10

Strength:

Push Press 5-5-3-3

WOD:

3 Rounds

30 Walking Lunges

15 Wall Balls (20/14)

1 Rope Climb

15 DB Push Press (35/20)

30 Double Unders

400m Run

“Sarah”

 

 

 

 

 

 

 

 

 

 

 

Don’t forget guys, starting next week we are adding some classes to the mix and the Saturday schedule is changing for the first time in Ultimate Crossfit’s history. But don’t worry it is changing for the better.

STARTING THE WEEK OF MONDAY, JANUARY 16:

MORNING OPEN GYM BEGINS: MONDAY, TUESDAY AND WEDNESDAY MORNINGS FROM 7-9AM IN THE PIT

THE 3PM CLASS: WILL BE 5 DAYS A WEEK!

NEW SATURDAY SCHEDULE STARTING ON SATURDAY, JANUARY 21:

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS

 

 


CF WOD 1/10

Strength:

Push Press 5-5-3-3

WOD:

3 Rounds

30 Walking Lunges

15 Wall Balls (20/14)

1 Rope Climb

15 DB Push Press (35/20)

30 Double Unders

400m Run


The As-Yet-Unnamed-Paleo Challenge of January 2012*

Okay. Let’s start thinking about this. We’re changing the way we eat. Better start preppin’ for that, huh? Some advice: Get comfy in the kitchen. This is gonna take a little work. Cook. Plan. Plan. Cook. Having good food on hand at all times is the key here. Cook ahead of time. Cook enough for leftovers. Use tupperware or some other resealable container. Make a fritatta for breakfast that will last several days. You don’t want to find yourself hungry with nothing prepared… that’s when bad things happen. Eat when you’re hungry. We’re not counting calories here. We’re looking at quality of food. And, eat fat. Why? Because, once you’re stripped your diet of those bad, ugly processed carbs it’s gonna look for something else to burn. Give it good fat to burn for energy. With every meal. Fat. And if you get that “bonk” feeling, between meals… fat. A handful of nuts or some olives, an apple and some almond butter… will go a loooong way. But be careful not to “crack out” on nuts and nut butters. And stick to more veggies than fruits for your carbs.

Okay. Let’s start with some recipes and basics. Below are some links to check out. Look at some now, some later, pick up a book to check out as you begin your quest.

BOOKS:
Robb Wolf: The Paleo Solution
Paleo Comfort Foods, some friends of ours from the ATL

RECIPES:
modpaleo, Hey, we know her!
Chowstalker
Nom Nom Paleo
Fast Paleo

The Foodee

Jen’s Gone Paleo
The Clothes Make The Girl
Jen’s Gone Paleo
Everyday Paleo

LOCAL RESOURCES:
Atherton Mills Farmer’s Market
Underwood Farms – Pastured Pork and Grass-fed Beef
Proffitt Farms – Grass-fed Organic Beef
Red Dirt Ranch – Pastured Chicken and eggs
Coldwater Creek – Organic local veggies and pastured eggs – some grassfed dairy
North 40 farms – Organic local veggies and pastured eggs
Put a fork in it – organic local veggies and pastured eggs
Monks groovy beans – Coffee – local roaster and a % if their profits support local charities
Ohh-lio express – Fancy olive/grapeseed oil and balsamic vinegars
Healthy Home Market

OTHER RESOURCES:
So many things here, like a shopping list and “Quick Start Guide”

I’m going to create a page here on our blog/site to house a bunch of this info, as well additional resources… so that it’s all in one place.

* Help name our Challenge. Submit your idea here.

Tuesday’s Workout:
Speed: 50m Shuttle Run every 90 seconds for 10 minutes.
WoD: 10-1 Broad Jumps with 3 Burpees at end of each set of Broad Jumps.


BC WoD, 1/10

Tuesday’s Workout:
Speed: 50m Shuttle Run every 90 seconds for 10 minutes.
WoD: 10-1 Broad Jumps with 3 Burpees at end of each set of Broad Jumps.


STARTING THE WEEK OF MONDAY, JANUARY 16:

MORNING OPEN GYM BEGINS: MONDAY, TUESDAY AND WEDNESDAY MORNINGS FROM 7-8AM IN THE PIT

THE 3PM CLASS: WILL BE 5 DAYS A WEEK!

NEW SATURDAY SCHEDULE STARTING ON SATURDAY, JANUARY 21:

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS

FULL SCHEDULE HERE.


CF Blog 1/11

Skill: Kipping Pull-ups

*If you have kipping pull-ups do 4×5 Weighted Pull-ups or work on Butterfly

WOD:

5 Rounds

5 Deadlifts(275/195)

10 Burpees

Cash Out:

3 x 10 GHD Sit-ups

“Brandi”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Are you pumped for the for the 2012 Crossfit Games? I can’t believe that we are only 6 weeks away! Who’s getting ready? Are you starting to dial up your training? Working on full range of motion yet? Need tips and training advice? That is what we (the coaches) are here for. We have several athletes that competed in last year’s Open competition and last year’s Regionals that will be glad to share their experiences with you. Still on the fence? I say hop over that darn thing and sign up on February 1 anyway for a great learning experience and to see how you compare against the likes of Rich Froning Jr. and Annie Thorisdottir and the legendary Lance Breeden.

Post in the comments below if you’ll be competing in this year’s Open and to let us know how you’re feeling about it.

 

THE 2012 REEBOK CROSSFIT GAMES SEASON

February 1: Registration for the Open begins

Feb 22 – Mar 25: The Open

Apr 27 – May 27: The Regionals

July 13 – 15: The Games

THE OPEN:

The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that!

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park.

Once you submit your workouts to the Games site, you’ll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age.

The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.

 

The 27 Rules of Conquering the Gym by Jason Gay of The Wall Street Journal

Thank you Doug for the article 🙂

 


CF WOD 1/11

Skill: Kipping Pull-ups

*If you have kipping pull-ups do 4×5 Weighted Pull-ups or work on Butterfly

WOD:

5 Rounds

5 Deadlifts(275/195)

10 Burpees

Cash Out:

3 x 10 GHD Sit-ups


Due to the nature of several conversations this morning, I arrived at this topic for today’s blog…

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.

Paleo Challenge Update: Collecting more resources for you. They are HERE. Let me know (via email) by this Thursday if you’re in. I’ve got 15 signed up thus far. Need a little more motivation? Read this.

Wednesday’s Workout:
Skill: Ring Push Ups and Double Unders
WoD: AMRAP12 of 30 Lunges, 15 Wall Balls, 30 Double Unders, 1 Rope Climb, 15 Sit Ups w/Slam Ball


BC Wod, 1/11

Wednesday’s Workout:
Skill: Ring Push Ups and Double Unders
WoD: AMRAP12 of 30 Lunges, 15 Wall Balls, 30 Double Unders, 1 Rope Climb, 15 Sit Ups w/Slam Ball


Endurance 1/11 & 1/14

Endurance for Wednesday 1/11 has been cancelled due to expected thunderstorms! 🙁

BUT, there is a special Endurance class on Saturday 1/14 at 8:00 at AG Middle School Track.  We will be doing our normal Wednesday night track workout and intervals on Saturday! 

There will be a group run starting at 9:00 for anyone interested in just the group run.

Saturday January 21st – check out the trail run at the US National Whitewater Center – 3 distances to choose from: 4 miles, 9 miles, 13 miles. More information at charlotterunning.com.

 


CF Blog 1/12

Strength:

Snatch 1-1-1-1-1

WOD:

3 Rounds

400m Run

10 Ring Rows

25 Abmat Sit-ups

15 Box Jumps (24/20)

“Tell”

 

 

 

 

 

 

 

 

 

 

Paleo Challenge on the mind? Trying to figure out how the heck am I going to be able to do this? Here our some paleo resources provided by our very own Carter and Amber (thank you both very much for this information.)  And remember this quote from a childhood role model of mine when you are feeling like you just won’t be able to make it through: “The power is yours” (who said this?)

BOOKS:
Robb Wolf: The Paleo Solution
Paleo Comfort Foods, some friends of ours from the ATL

RECIPES:
modpaleo, Hey, we know her!
Chowstalker
Nom Nom Paleo
Fast Paleo

The Foodee

Jen’s Gone Paleo
The Clothes Make The Girl
Jen’s Gone Paleo
Everyday Paleo

LOCAL RESOURCES:
Atherton Mills Farmer’s Market
Underwood Farms – Pastured Pork and Grass-fed Beef
Proffitt Farms – Grass-fed Organic Beef
Red Dirt Ranch – Pastured Chicken and eggs
Coldwater Creek – Organic local veggies and pastured eggs – some grassfed dairy
North 40 farms – Organic local veggies and pastured eggs
Put a fork in it – organic local veggies and pastured eggs
Monks groovy beans – Coffee – local roaster and a % if their profits support local charities
Ohh-lio express – Fancy olive/grapeseed oil and balsamic vinegars
Healthy Home Market

OTHER RESOURCES:
So many things here, like a shopping list and “Quick Start Guide”


CF WOD 1/12

Strength:

Snatch 1-1-1-1-1

WOD:

3 Rounds

400m Run

10 Ring Rows

25 Abmat Sit-ups

15 Box Jumps (24/20)

 


Here we are again, folks. It’s…

– A recent argument involving Mountain Dew, a Mountain Dew drinker and a mouse. Read. ~ msnbc.com

– A mall made of boxes pops in London and sparks a conversation about the future of retail. And gets the hip urbanites thinking. Read. ~ theatlantic.com

– Let’s say you were about to begin a Paleo Challenge. Where would you start planning, prepping and organizing? Or finding answers to those big and small questions you have… How about here. ~ robbwolf.com

– Finally! A Swiss Army Knife with a thumb drive… a nice add-on. 1 TB-worth of memory on the handiest of tools. (btw, 1TeraByte = more than you’ll likely ever need, unless you’re transporting clips of a documentary on the good and evil of dairy in our modern society…). Read. ~ mashable.com

– The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. Visit their site. ~ thedhproject.org

– Emmmm…barassing. Pittsburgh’s mayor made a wager and lost. Now, he Tebows. Read. ~ usatoday.com

– Is there a link between farming, cancer and nutrition? Seems like we talk about that stuff a lot, huh? Here’s another documentary called The Gerson Miracle. Read. ~ foodmatters.tv

– If you haven’t already seen this on Facebook or from a friend, check this out. 27 Rules of Conquering the Gym. Read. ~ wsj.com

**Email Carter today to sign up for the Bootcamp Paleo Challenge by today! And… we are still taking name suggestions. I know you have one…**

Thursday’s Workout:
WoD1: 4 Rounds of 25 Squats, 200m Run Forward, 200m Run Backward. WoD2: 15-10-5 Incline Push Ups and Dips with a clever little hill/stair run at end of each round.


BC WoD, 1/12

Thursday’s Workout:
WoD1: 4 Rounds of 25 Squats, 200m Run Forward, 200m Run Backward. WoD2: 15-10-5 Incline Push Ups and Dips with a clever little hill/stair run at end of each round.


CF Blog 1/13

“These guys just found out about the new classes being added next week.  Okay, no I’m lying,  it’s actually just a Hirst family reunion.”

Strength:

Romanian Deadlifts 8-8-8

*stay light and work on getting a good deep stretch

WOD:

3 Rounds

250m Row

20 Slam Balls (30/20)

50 Double Unders

*Mike Williams has to use the 50# for this wod*

 

“David is all thumbs up after hammering through the deadlift, burpee wod”

 

 

 

 

 

 

 

 

 

STARTING THE WEEK OF MONDAY, JANUARY 16:

MORNING OPEN GYM BEGINS: MONDAY, TUESDAY AND WEDNESDAY MORNINGS FROM 7-9AM IN THE PIT

THE 3PM CLASS: WILL BE 5 DAYS A WEEK!

NEW SATURDAY SCHEDULE STARTING ON SATURDAY, JANUARY 21:

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS

FULL SCHEDULE HERE.

 

 

 

 

 

 

 

 

Do you know what today is? What….Hockey night in Canada? No silly it’s Friday the 13th.

 

 

 

 

 

 

 

 

 


CF WOD 1/13

Strength:

Romanian Deadlifts 8-8-8

*stay light and work on getting a good deep stretch

WOD:

3 Rounds

250m Row

20 Slam Balls (30/20)

50 Double Unders

*Mike Williams has to use the 50# for this wod*


Damn it was cold this morning! Great effort this week, folks.

Next week… we’re in for some more fun.Monday starts the Paleo Challenge. Participants, look for an email from Carter today about all the Ins and Outs of the Challenge. Best of luck. May the best Caveperson win!

Best of luck to Angela and Lorrie in Charleston tomorrow (they’re running the Half Marathon)!

Friday’s Workout:
WoD1: 25 Lunges, 5 Burpees, 50 Singles… repeat as many times as necessary to get from the stairs to the bridge; across the bridge to the stage for 25 Kayaks and 25 Row Boats, run back to start. WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint.


BC WoD, 1/13

Friday’s Workout:
WoD1: 25 Lunges, 5 Burpees, 50 Singles… repeat as many times as necessary to get from the stairs to the bridge; across the bridge to the stage for 25 Kayaks and 25 Row Boats, run back to start. WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint.


CF Blog 1/14

WOD:

“Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

*For time.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

 

 

 

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


CF WOD 1/14

WOD:

“Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

*For time.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


CF Blog 1/15

Strength:

Prowler Pushes 1-1-1-1-1 (high down/low back = 1)

WOD:

4 Rounds

15 KB Swings (1.5/1)

250m Row

15 Back Extensions

15 Floor Wipers (135/95)

“Carter and Cory”


CF WOD 1/15

Strength:

Prowler Pushes 1-1-1-1-1 (high down/low back = 1)

WOD:

4 Rounds

15 KB Swings (1.5/1)

250m Row

15 Back Extensions

15 Floor Wipers (135/95)

 


CF Blog 1/16

Strength:

Jerk 2-2-1-1-1

WOD:

30-20-10

Wall Balls (20/14)

Knees 2 Elbows

Dumbbell Snatch (35/30) *split btwn each arm*

 

Momma’s Quote of the Week:  “Setting goals is the first step in turning the invisible into the visible.”–Tony Robbins

“Todd”

 

 

 

 

 

 

 

 

 

 

Here is a note from Jill Powers, one of our members who is Co-Chair in the 12th Annual Guys and Dolls Auction to support the Cystic Fibrosis Foundation: As most of you probably already know your fellow UCF’ers, Nick Aquilino, Jess Ard, and Jen Joyner are participating this year in the12th Annual Guys & Dolls Date Auction to support the Cystic Fibrosis Foundation.

Cystic fibrosis is a devastating genetic disease that affects children and young adults. Advances continue to be made in finding a cure, but your help is needed now—more than ever—to help keep up the momentum of this life-saving research. Too many young lives depend on this vital research to let it go unfunded. Attached is a photo of Gavin, who lives in Charlotte, and fights CF every day. He takes handfuls of pills each day, does hours of therapy- just to keep him healthy.

 

 

 

 

The auction is held at the Hilton Center City on February 25th 1012. This Black Tie event is a great time every year and all tickets include the following: OPEN BAR for beer & wine (I know all of you enjoy a drink), heavy appetizers (passed & seated, sorry no Paleo snacks ;)), opportunity to bid on live & silent auction items, DJ entertainment for dancing after the event, and free entrance for the after party uptown.

Please come out and show your support for these amazing individuals who have worked tirelessly over the last few months to raise money, and build these amazing date packages! And you get to see them strut their stuff on stage as they auction off their date packages, which is always a fun time!

And thank you SO much in advance for your generous gift to The Foundation and for helping to make a difference in the lives of those with the disease.

For more information about Guys & Dolls and the Cystic Fibrosis Foundation, see here – www.guysanddollscharlotte.com

CLICK THE LINK BELOW TO BY YOUR TICKETS NOW BEFORE THEY ARE SOLD OUT! http://www.cff.org/LWC/dsp_DonationPage.cfm?idEvent=18351&idUser=519768

CLICK ON THIS LINK TO DONATE FOR JESS ARD:

http://www.cff.org/LWC/dsp_donationPage.cfm?idEvent=18351&idUser=513501


CF WOD 1/16

Strength:

Jerk 2-2-1-1-1

WOD:

30-20-10

Wall Balls (20/14)

Knees 2 Elbows

Dumbbell Snatch (35/30) *split btwn each arm*


Congrats to Angela and Lorrie on their Half Marathon this past Saturday!

Great start to the week, gang! A Baseline workout in the cold, chilly air… burning lungs and cold teeth… and a new approach to eating. Today is Day One of the Paleo Challenge. Best of Luck!

A couple notes on the food logs. Fill out what you eat each day in the appropriate cell and list your water intake and hours of sleep as NUMBERS ONLY, so the formulas will work correctly. Also, please fill out that first page of the spreadsheet… it’s important to gauge your water levels. Send that sheet in on the assigned dates by Noon for credit. And you haven’t brought your $20 Buy-in, please do so.

You hate Burpees, right? Well, so does Jessica Alba, apparently. But she does ’em anyway.

Monday Workout:
Baseline Test: 800m Run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees. AMRAP5 of 5 Burpees, 10 Sit Ups, 15 Lunges. 5 Hill Sprints. Max Effort Plank.


BC WoD, 1/16

Monday Workout:
Baseline Test: 800m Run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees. AMRAP5 of 5 Burpees, 10 Sit Ups, 15 Lunges. 5 Hill Sprints. Max Effort Plank.


CF Blog 1/17

Strength:

Back Squat 1-1-1-1

WOD:

3 Rounds

20 KB Swings (1.5/1)

10 Box Jumps (30/24)

5 L-Pull-ups

5 HSPU

Cash Out:

Max Plank Hold

“How do you count your reps?”

 

 

 

 

 

 

 

 

 

 

COMING SOON TO ULTIMATE CROSSFIT:

WOMEN’S SELF DEFENSE SEMINAR: “Refuse to be a victim”

Sunday, February 19th from 330pm-530pm at Ultimate Crossfit

Brought to you by Irwin Carmichael’s Martial Arts Training Institute

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

Registration Deadline: February 12th.

To register please see or email Bryan Russell @ bryan@ultimatecrossfit.com

The gym will cover the cost so there will be no charge for attending. We just need to know how many will be attending.

Please take advantage of this great opportunity in making yourself aware.

 

 


CF WOD 1/17

Strength:

Back Squat 1-1-1-1

WOD:

3 Rounds

20 KB Swings (1.5/1)

10 Box Jumps (30/24)

5 L-Pull-ups

5 HSPU

Cash Out:

Max Plank Hold


As Officer Vinnie Schtulman said in Police Academy 2, “Besides lunch and dinner, breakfast is the most important meal of the day.” Of course, he was talking about Fruit Loops (that the cat had used as a litterbox), but that is beside the point. Oh, well, and that he was wrong. Sort of. Breakfast actually IS the most important meal of the day. It sets your metabolism and sets your energy levels right. Especially after an early morning workout. Try to eat within an hour of your workout.

So, what to eat for this most important of meals? Whatever you want. It’s just a time of the day, right? Eat last night’s leftovers. Make a frittata on Sunday that will last several days, cut it up, stick it in tupperware and heat it up for your morning awesomeness during the week. Throw whatever’s in the fridge in a pan with some grapeseed oil and scramble some eggs with it. We use, and endorse, all these methods. Just make sure you’re getting protein, carb and fat in breakfast (as well as ALL meals). My breakfast this morning was a tag team effort of some leftovers from Amber’s delicious cooking mixed with some Carter flair: chorizo, peppers and eggs scrambled together, with cauliflower grits. And coffee. And water.

What do you eat for breakfast?

Paleo Challenge, Day 1.

Tuesday’s Workout:
“Ab Wheel” & an Indian Run.


BC WoD, 1/17

Tuesday’s Workout:
“Ab Wheel” & an Indian Run.


CF Blog 1/18

WOD:

400m Run

100 Abmat Sit-ups

400m Run

50 Burpees

400m Run

25 Back Extensions

400m Run

25 Air Squats

400m Run

50 Push-ups

400m Run

100 Double Unders

“Before the WOD a 50# slam ball seems like a good idea…I love you slam ball”

 

 

 

 

 

 

 

 

 

 

“After the WOD you realize the 50# slam ball is your enemy… I hate you slam ball!”

 

 

 

 

 

 

 

 

 

 

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

“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 members
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

 **Non members can attend for a fee of $15 dollars so please feel free to invite your friends or anyone you think might benefit from this**

 

 

 

 

 

 

 

 

 

 


CF WOD 1/18

WOD:

400m Run

100 Abmat Sit-ups

400m Run

50 Burpees

400m Run

25 Back Extensions

400m Run

25 Air Squats

400m Run

50 Push-ups

400m Run

100 Double Unders


Endurance 1/18 & 1/21

Endurance 1/18 WoD: Up & Down the Ladder: 800 m, 600 m, 400 m, 200 m, 400 m, 600 m, 800 m, 600 m, 400 m, 200 m.  60 second rest between interval.

5:30 AG Middle School Track

Endurance 1/21: Trail Run at the US National Whitewater Center.  Register Here: http://crctrailrace.com/

3 Trail Distances: 4 mile, 9 mile & 13 miles.  Hit us up if you are running!  Oh, and did I mention there is a HOODIE as the race swag?


Time Warner fail (or a worldwide blackout) got ahold of the Lewis household this morning. So apologies for the lateness…

Feb. 19th, Ultimate Crossfit is holding a Women’s Self Defense Class. It will be put on by Irwin Carmichael’s Martial Arts Training Institute and will be held at the Ultimate Crossfit gym from 3:30-5:30 PM on the 19th. All members of Bootcamp are welcome to attend, free of charge. I’ve heard a lot of good things about the group conducting this worskhop. If you’d like to attend, please email Bryan Russell, bryan@ultimatecrossfit.com. Full details are here.

Paleo Challenge, Day 2.

Wednesday’s Workout:
WoD1: 500m Row, 10 Burpee, 15 Ball Slams. Rest 2 minutes. WoD2: 5 Ring Dips, 10 Box Jumps, 400m Run. Each workout is a 12 min AMRAP.

 


BC WoD, 1/18

Wednesday’s Workout:
WoD1: 500m Row, 10 Burpee, 15 Ball Slams. Rest 2 minutes. WoD2: 5 Ring Dips, 10 Box Jumps, 400m Run. Each workout is a 12 min AMRAP.


CF Blog 1/19

Strength:

Deadlift 3-3-3 @ 90%

WOD:

4 x 500m Row Sprints

2min rest in between bouts

“Paul Z.”

 

 

 

 

 

 

 

 

 

 

We have a few events coming up on the Ultimate Crossfit calendar for February. One is for the ladies the other one is for everybody. And by everybody I mean all you supple leopards out there and all you stiff leopards looking to get supple.

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

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

Open to all Females ages 12 and up FREE of Charge for all members. $15 for non-members.
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

Vote for who you would like to be your training dummy: Bruss, Lance or Mike

 

Also coming to Ultimate Crossfit in February: Movement and Mobility Seminar by Joe Tedesco, Physical Therapist for Architech Sports. This Seminar will be on Saturday February 25th at 12pm. Admission is free for all Ultimate Crossfit members.

 

 

 

 

 

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditioning Specialist.

He has treated athletes from pediatric to professional, including pro and amateur golfers, triathletes, distance runners, cyclists, gymnasts, Olympic track athletes lacrosse and soccer players, collegiate and pro football, baseball, hockey, and basketball players, Crossfit athletes, weekend warriors , and even Broadway performers and ballet dancers. He also served on the Athletic Training staff for the Florida Gator men’s basketball team. He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

Topics to be covered:

1. Assessment, Mobility and Corrective Exercises

2. Advanced Mobility and Core Re-training

Come on out and get yourself a daily dose of fish oil for your joints!

 

 

 


CF WOD 1/19

Strength:

Deadlift 3-3-3 @ 90%

WOD:

4 x 500m Row Sprints

2min rest in between bouts

 


BC WoD, 1/19

Thursday’s Workout:
“Poker”


And now, for another fun-filled and fun-packed edition of…

5 reasons to NOT worry about your cholesterol numbers. Here. ~ chriskresser.com

4, 9 or 13 miles. You decide. Charlotte Trail Race at the Whitewater Center. January 21. Here. ~ crctrailrace.com

Hey Time Magazine: It’s NOT The Calories, Stupid – Weight Gain Depends On The Quality of What You Eat (Not How Much). Here. ~ bulletproofexecutive.com

Drink Coffee? Off with Your Head! Here. ~ npr.org

Other breakfast drinks then… what about orange juice… why is it so dang good? And oddly consistent from carton to carton? Here. ~ foodrenegade.com

One of the scariest things about today’s food in schools. Thanks to Jamie Oliver and Huntington, WV. Here. ~ youtube.com

Nerd Alert! Linograph: The Movie (trailer). A documentary on the Linotype type-casting machine. Talk about the good ol’ days. Here. ~ vimeo.com

What does that picture there in the upper right have to do with anything? Here. ~ youtube.com

Paleo Challenge, Day 3.

Thursday’s Workout:
“Poker”


CF Blog 1/20

“Muscle-up prep work by K-Star starts at 1:58 in the video”

Skill Work:

3 x max rep Muscle-ups (if you don’t have MU’s work on progression or do 3 x max rep Ring Dips)

WOD:

21-15-9

Push Press (125/85)

Burpees

“Cody”

 

 

 

 

 

 

 

 

 

 

NEW SATURDAY SCHEDULE STARTING THIS SATURDAY

7AM COMPETITOR TRAINING

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS


CF WOD 1/20

Skill Work:

3 x max rep Muscle-ups (if you don’t have MU’s work on progression or do 3 x max rep Ring Dips)

WOD:

21-15-9

Push Press (125/85)

Burpees

 


CF Blog 1/21

WOD:

5 Rounds

400m Run

25 Double Unders

20 Lunges

10 Push-ups

15 Abmat Sit-ups

“Amanda”

 

 

 

 

 

 

 

 

 

 

 

 

 

The new Saturday schedule starts today:

700am Competition Training

800am Crossfit Class

930am Crossfit Class

1100am Crossfit Class (intro workout is now at 11am instead of 10am)

12-200pm Open Gym

200pm Crossfit Class

 

Good luck to our athletes competing in Greensboro today at the “War of the Wods” Garage Games Competition. Kick butt and take names but most importantly have fun!

War of the Wods competitors:

Jess Ard and Theresa Nichols (team division)

Mishelle Lee and Sherra Harrison (team division)

Cagney Davis and Laura “LJ” Jones (team division)

Jennifer Joyner and Whitney Bayer (team of 3 division?)

Barrett Pack and Robert Qualkenbush (team division)

Patrice Williams (women’s individual division)


CF WOD 1/21

WOD:

5 Rounds

400m Run

25 Double Unders

20 Lunges

10 Push-ups

15 Abmat Sit-ups


CF Blog 1/22

Skill Work:

3 x max rep HSPU

WOD:

5 Rounds

10 Med Ball Cleans (20/14)

10 Box Jumps (24/20)

10 Slam Balls (30/20)

“DA”


CF WOD 1/22

Skill Work:

3 x max rep HSPU

WOD:

5 Rounds

10 Med Ball Cleans (20/14)

10 Box Jumps (24/20)

10 Slam Balls (30/20)

 


CF Blog 1/23

Strength:

Front Squat 5-5-3-3 @80-85%

WOD:

3 Rounds

25 Double Unders

400m Run

10 Clean and Jerks (135/95)

1 Rope Climbs

“The Caveman aka Rob”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Your goal should be out of reach but not out of sight.”–Anita DeFrantz

 


CF WOD 1/23

Strength:

Front Squat 5-5-3-3 @80-85%

WOD:

3 Rounds

25 Double Unders

400m Run

10 Clean and Jerks (135/95)

1 Rope Climbs


My wife, Amber, actually found this article last night and sent it to me for use in this weeks’ Random Notes. But, then, my buddy Ryan and I were discussing this very thing this morning. Kind of.  He was saying how he was doing this Challenge (there’s one kicking off this week through the gym, as well) as an “outside participant” (as in, not signed up, but trying it to see how it goes). Anyway, he said he had a dream about food last night… food he can’t have. And that made me think of a previous Challenge when Amber and I discussed this, too… isn’t it odd how you don’t really crave stuff (sometimes) until you can’t have it? Resisting temptation is a hard thing to do. SO, now back to this article I mentioned. It’s about willpower being the greatest strength we have. It comes via NPR. Be aware, though, that your willpower will be tested as soon as you click through to it. There’s a picture of a cupcake.

“The power to resist temptation — to pass up dessert, to endure an unpleasant experience, to defer satisfaction — is our “greatest human strength,” argue psychologist Roy F. Baumeister and science writer John Tierney in their new book, Willpower. The book delves into the science of our age-old struggle with self-control.

“The Victorians talked about this vague idea of it being some form of mental energy,” Tierney tells NPR’s Audie Cornish. “In the last 15 years we’ve discovered that it really is a form of energy in the brain. It’s like a muscle that can be strengthened with use, but it also gets fatigued with use.”

Whether you’re resisting a favorite food or completing a dreaded task, exercising self-control in different areas of your life saps the same mental energy source. Many dieters employ the out-of-sight-out-of-mind technique of hiding desirable food — and studies show there’s something to it.” Read on…

We’re one week in. How’s the Paleo Challenge goin’, for all your participants? Getting the hang of it? I’m curious how you’re feeling and sleeping? Have you hit “man I miss sugar” period yet? What do you notice that’s different? What’s the same?

Paleo Challenge, Day 7.

Monday’s Workout:
3 Rounds, 1 minute at each station… Row, Squat, KB SDLHP, Slam Ball Sit up, Box Jump. 1 minute rest after each round.


BC WoD, 1/23

Monday’s Workout:
3 Rounds, 1 minute at each station… Row, Squat, KB SDLHP, Slam Ball Sit up, Box Jump. 1 minute rest after each round.


CF Blog 1/24

WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*For Time complete all reps of each exercise before moving to the next.

“Cory and Greg join the Muscle-up club!”

 

 

 

 

 

 

 

 

 

 

 


CF WOD 1/24

WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*For Time complete all reps of each exercise before moving to the next.

 


Man, Paula Deen is really causing a stir, isn’t she? I mean, I don’t think anyone’s really shocked by her announcement that she has diabetes. I mean, we’ve seen her for years and know what she’s up to in her kitchen. So, again, no real ssurprise. Her teaming up with a drug company as a result can certainly be looked at several ways. And everyone’s certainly entitled to their opinion on who exactly that‘s helping. But, is that really beside the point? I saw (what I thought was) a great post yesterday from a group called “Health-Bent” on the matter. With that introduction, I’ll leave the rest up to them. And you. Which is what, ultimately, this post is about.

The ButterQueen Effect.

Best of luck today to Scott.

Paleo Challenge, Day 8.

Tuesday’s Workout:
Sprint Interval: 20 seconds sprint / 40 seconds rest for 15 minutes. WoD: AMRAP 7 of 10 Bar Rows and 10 Dips, separated by 50m Run.


BC WoD, 1/24

Tuesday’s Workout:
Sprint Interval: 20 seconds sprint / 40 seconds rest for 15 minutes. WoD: AMRAP 7 of 10 Bar Rows and 10 Dips, separated by 50m Run.


CF Blog 1/25

Strength:

Press 5-5-5

WOD:

4 Rounds

10 Knees to Elbows

10 Deadlifts (225/155)

15 Games Standard Box Jumps (24/20)

*pause at the top of box w/ hips fully extended

“UCF athletes representing strong at the War of the Wods in Greensboro!
So proud of all you guys!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Registration for the 2012 Crossfit games kicks off one week from today. You can create an account and fill out your profile now on https://games-beta.crossfit.com/mygames/ But you’ll have to wait until next week to register.

*There are two steps to competing in the Open. First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season if you choose to.

Starting February 1st, you will be able to register as an Athlete and choose a team right from a link on your profile page. If you haven’t created an account then you can get started here.

We are again in the Mid-Atlantic Region along with Pennsylvania, Maryland, Delaware, West Virginia, Virginia, and the District of Columbia.

If you have any questions about the CF Games or the Open please email me at: mike@ultimatecrossfit.com

 

A PALEO NOTE FROM LIZ

Good morning, Challenge peeps!!!  We are half-way through the first week of our challenge and since Bryan and I won’t be looking at your journals until Sunday, we wanted to address some concerns we have had with the sentiments of “I’m hungry!” and “I’m tired!’ which have been expressed throughout the gym and on facebook.

The greatest concern we have when we hear “I’m hungry…tired…and have a headache” is that people are not eating enough.  These are not common side effects of eating Paleo, but rather stem from lack of nutrition (unless your headache is from caffeine withdrawal from suddenly cutting out x-number of sodas a day).  Remember, this challenge is focused on having you eat CLEAN, NUTRITIOUS food (and lots of it!), not on a starvation diet.  Feed your bodies!!!  Food = fuel.

That being said, if you are hungry, make sure you are getting enough fat in your diet.  While following a paleo diet, your body uses fat for fuel as opposed to carbohydrates.  Some good choices for fats include:

  • Avocados
  • Nuts (macadamias, pecans, cashews, walnuts, almonds, etc.)
  • Nut butter *try not crack out on the nut butters though (even if they were deliciously made by Jess Ard)
  • Coconut butter (this stuff is awesome and you can go to town on all of its nutritious deliciousness)
  • Coconut oil, olive oil (sneak fat into your meals by cooking veggies in coconut oil, or using olive oil as a dressing)

Also for this challenge, remember that preparation is going to be the key to your success.  Don’t go hungry or cheat because you didn’t have anything on hand for breakfast/lunch/dinner/snack.  Making your own egg muffins provides you with a great on-the-go breakfast all week, paleo crock-pot meals allow you to come home at night to a nice warm dinner, and veggies, fruit, jerky, and nuts all make for great paleo snacks.  Many flavors of larabars are also paleo (make sure to check the label) and are great to pack in your bag to have in a pinch, but they should be used sparingly.

Keep in mind that the paleo diet is not synonymous with deprivation.  Missing dessert?  Try blending some fresh fruit and coconut milk together for a smoothie, or throw the mix in the freezer for a yummy treat!  You can also find some really great recipes for meals and snacks online (Amber’s blog, for instance) or in a number of paleo cookbooks now available.  Savanna Orchards makes a great trail mix with jerky in it – it’s called Moxie Crunch.  It’s awesome! https://www.savannaorchards.com/shop/paleo-lifestyle-2

Lastly, I wanted to throw out some tips on pre/post-WOD nutrition. Just because you’re not allowed protein shakes for the first 30 days does not mean your body doesn’t need its post-WOD protein!  So, for these first 30 days, I will make these suggestions.

  • Before working out, prep your body with a snack-size portion of protein and a little fat.
  • Post-WOD, help your body recover with a meal-size portion of easily digestible protein and a starchy vegetable – note that this is the one time when you don’t want to eat fat (fat slows digestion and we want your body to process the protein as fast as possible so that it can get to work repairing your muscle tissue).  Egg-whites, turkey, and chicken coupled with squash or a sweet potato are all excellent choices for a post-wod meal!

I think that’s about it for now.  Definitely keep the questions coming, but try to direct them to challenge@ultimatecrossfit.com.  Great job, everyone!!  We are proud of all of the effort and commitments you have put forth for this challenge – keep up the good work!!

-Liz

 

 

 


CF WOD 1/25

Strength:

Press 5-5-5

WOD:

4 Rounds

10 Knees to Elbows

10 Deadlifts (225/155)

15 Games Standard Box Jumps (24/20)


The Turkish Get Up. Apparently it gets it’s name from the Turkish wrestlers who have popularized the movement in the strength and conditioning world. Why might one perform such an odd little series of movements with a weight overheard? To develop wrist, shoulder and core strength and stability (among others). Not to mention grip strength.

**Check out this NPR story about McDonald’s in France. Apparently, “MacDo” does things a little differently in the City of Love (and Lights).They use locally-sourced foods and… gasp!… grassfed beef!?!

“In the U.S., McDonald’s says its cattle are mostly corn-fed. While the company doesn’t address on its site whether growth hormones and growth-promoting antibiotics are added to the animal feed consumed by the animals it buys, it’s a reasonable assumption that they are.

French cattle are all grass fed, which many argue makes them tastier. Growth hormones are illegal here and each animal has a passport showing where it was born, raised, and slaughtered, according to McDonald’s France. That’s called traceability, and we don’t yet have such a national system in place.”

…read more here.

Paleo Challenge, Day 10.

Wednesday’s Workout:
Skill/Strength: Turkish Get-Up 3-3-3. WoD: 10-1 KB Swings & Goblet Squats.


BC WoD, 1/25

Wednesday’s Workout:
Skill/Strength: Turkish Get-Up 3-3-3. WoD: 10-1 KB Swings & Goblet Squats.


Endurance 1/25 & 1/28

Endurance WoD 1: 1 mile time trial

WoD 2: 6 x 400 m sprints, 2 minute recovery

We will officially start class at 5:30 AND 6:00 tonight for those of you who need more time to make the track.  Feeling too pressed to make it at 5:30, come on down and we’ll get you going at 6! AG Middle School Track

Saturday 1/28: 8 AM at the Gazebo on the Booty Loop across from intersection at Harris Teeter, etc.  Please email or text if you will be attending!  704-491-8018

4 Running in the Cold Tips from Active.com:

It’s that time of year, everyone. The leaves are falling and the breeze is chilly. People are trading in their tank tops and shorts for blue jeans and long-sleeve tees. It’s a great time to be a runner, but it can be a frustrating time if you’ve just started running and have never had to brave the elements.

The number one question heading into the chilly months is, “As a new runner, what can I expect with cold-weather running?”

The short (and most exciting) answer, is faster times.

Yes, we run a lot faster in the cold races than we do in the standard, hot-summer month 5Ks and 10Ks, but there are a few things to learn before heading into the snow.

First, let me share my worst cold-running experience.

On January 17, 2009, I ran my first 5K. When I woke up that morning, the thermometer said 22 degrees, with a wind chill of 19. Having never done anything in conditions like that (I trained on an indoor track), I panicked and put on all the winter clothing I could find. It was a big mistake.

My official getup consisted of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will.
My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away.
I can’t tell you how many times I tried to “become a runner” in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.
OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There’s just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don’t be the guy running with his shirt off when it’s below freezing. People aren’t staring because they think you’re really awesome… Trust me. 

4. Hydration is still important.
Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

Ben Davis is the first Active.com ambassador. He recently lost 120 pounds and plans to lose the last 20 in the coming months. He runs, writes and blogs daily. You can read more about his journey at http://bendoeslife.com.

 

 


Endurance 1/25 & 1/28

1/25 WoD 1: 1 mile time trial

WoD 2: 6 x 400 m sprint, 2 minute recovery

We will start the class at 5:30 AND at 6:00 for those of you who can’t make it to the 6.  We will be moving to 6:30 as soon as we can!  AG Middle School Track

1/28 WoD: Group Run starting from the Gazebo at the Booty Loop (across from Harris Teeter) at 8:00 AM

4 Cold Weather Running Tips from Active.com

It’s that time of year, everyone. The leaves are falling and the breeze is chilly. People are trading in their tank tops and shorts for blue jeans and long-sleeve tees. It’s a great time to be a runner, but it can be a frustrating time if you’ve just started running and have never had to brave the elements.

The number one question heading into the chilly months is, “As a new runner, what can I expect with cold-weather running?”

The short (and most exciting) answer, is faster times.

Yes, we run a lot faster in the cold races than we do in the standard, hot-summer month 5Ks and 10Ks, but there are a few things to learn before heading into the snow.

First, let me share my worst cold-running experience.

On January 17, 2009, I ran my first 5K. When I woke up that morning, the thermometer said 22 degrees, with a wind chill of 19. Having never done anything in conditions like that (I trained on an indoor track), I panicked and put on all the winter clothing I could find. It was a big mistake.

My official getup consisted of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will.
My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away.
I can’t tell you how many times I tried to “become a runner” in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.
OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There’s just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don’t be the guy running with his shirt off when it’s below freezing. People aren’t staring because they think you’re really awesome… Trust me. 

4. Hydration is still important.
Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

Ben Davis is the first Active.com ambassador. He recently lost 120 pounds and plans to lose the last 20 in the coming months. He runs, writes and blogs daily. You can read more about his journey at http://bendoeslife.com.

 

 


CF Blog 1/26

Skill Work:

Pistols

WOD:

4 Rounds

400m Run

15 Wall Balls (20/14)

25 Double Unders

“Look who snuck back in for a WOD. We miss you Reagan!!”

 

 

 

 

 

 

 

 

 

TRUTH OR LIES by Lisbeth Darsh @ crossfitlisbeth.com

Life is full of hard truths.So is CrossFit.

Sometimes you win. Sometimes you suck so much they should name a suckage monument after you. Kids on school trips could take their pictures in front of your crumpled, pathetic concrete image. (“This statue is in memory of the Great WOD Disaster of 2011. That extra 20lbs on the bar almost killed her. Survivors still have nightmares about her form at the end. Scary stuff. Kids, don’t let this be you.”)

Nobody will ever love you more than your mother. Not even your partner or your kids or the front squat. Your dog is sure going to try though.

You will love the barbell more than it will ever love you back. (It can’t love — it’s an inanimate object. Stay with me here, people.)

The 10 seconds of rest during Tabata are actually 4. No one’s been able to scientifically prove this point, yet we all know it’s true.

The L-Sit was used during Ancient Roman Times as a punishment for adultery. They put hot coals under the parallettes. This is how “players” first learned to get amazing abs.

When four or more people gather for a WOD, at least one person will be the Whiner. Or the Heavy Sweat-er. Possibly also The Person Who Always Has to Leave Early.

If you eat perfectly at every single meal, get 10 hours of sleep every night, and have impeccable form on every movement in every WOD and the lowest WOD times, and the heaviest weights in every lift, you’re probably a big old liar too.

All joking aside though, there is one hard truth that’s indisputable, if you do CrossFit right: No matter how bad you felt before the WOD, no matter how crappy and terrible and horrendous your day was up until the point that you walked in the gym, you will always feel better after the WOD. Well, at least once you can breathe again. (And don’t slip on that pool of sweat: the Heavy Sweat-er can’t help it, it just flows out of him like a water faucet.)


CF WOD 1/26

Skill Work:

Pistols

WOD:

4 Rounds

400m Run

15 Wall Balls (20/14)

25 Double Unders


Okay. Let’s get…

1. I posted this yesterday, but how about McDonald’s in France using locally-sourced foods… including grassfed beef!?! Here. ~ npr.org

2. One of my sites I like to check from time to time for good info, some entertainment and a lot of help with this machine I’m driving and maintaining (that’s the body), I like to read up on the Mobility Project… which is drawing to an end. Anyway, in this episode K*Star (his name, not mine) talks about hip mobility as it pertains to the squat. He’s referencing, specifically, the Back Squat. However, this is fantastic (and extremely applicable) to air squats as well. Look for some of this stuff in the park soon. Here. ~ mobilitywod.com

3. Here’s a paleo site for recipes. BEWARE: they do Paleo on their “own terms”, so watch for added sugar, honey, etc. if you’re currently in the Challenge. (Beyond the Challenge,I encourage Paleo on your own terms. Here. ~ health-bent.com

4. It’s been a little warmer out the past few days which makes me yearn for Spring. And, to me, Spring means baseball. Sports radio is starting to talk it up and I heard about the Prince Fielder deal the other morning. Tom Law has a take on it that I kinda like. Here. ~ espn.com (Keith Law)

5. What the Heck is this? (and why am I just now finding this blog?). ~ blog.fooducate.com

6. Monsanto is apparently harvesting fear now. Or, wait… I think they’re just getting into the milk business, but that’s what the title of Vanity Fair article is. Read it Here. Wanna read some anti-Monsanto propaganda/literature/spewing? I’ve got just the blog for you to spend some time: Occupy Monsanto. ~ vanityfair.com and occupymonsanto.wordpress.com

7. Joe Paterno did not die a bitter man, or of a broken heart. He was happy and saw himself as extremely fortunate. Here. ~ sportsillustrated.com (Joe Posnanski)

8. Once the Challenge is over… OR if you weren’t on the Challenge to begin with, check out Garden & Gun’s 50 Best Southern Bars. Here. ~ gardenandgun.com

9. Lastly, in my opinion, quite possibly the best video and cover song ever recorded. Hurt. ~ dailymotion.com

9-1/2. Even better, Trent Reznor’s commentary on the Cash version of his song here. More.

 

Paleo Challenge, Day 11.

Thursday’s Workout:
Partners each complete 600m Run, 15 Burpees, 600m Run, 30 Squats, 600m Run, 100 Jump Rope Singles, 600m Run. Partner 1 runs while Partner 2 completes task, then the switch.


Name: Mie Greenberg (Mie Yoshinaga, on Facebook)

Sports/Fitness Background: Climbed trees and did a lot of double unders as a child, tennis, cross country running and track in high school, ultimate frisbee in college, 2 years of hardcore aerobics classes post-college.

Favorite Lift?: Snatch, C&J

Least Favorite Lift?: Deadlift

How Long have you been Crossfitting?: Feb 2006-Oct 2010

How Long have you been a Crossfit Trainer?: Two years+

Why CrossFit?: Because it taught me to eat right. Because it taught me how much pain I could tolerate. Because it gave me friends. Because it gave me Olympic weightlifting.

Why Weightlifting?: If you have ever intensely loved something or someone, you know how I feel about weightlifting. I love weightlifting so much so that it sometimes feels like I am being unfaithful to my husband.

Workout music of choice?: The music of a heavy barbell dropped on the floor, the grunting that comes from rising out of a heavy squat, and the victory scream after a PR lift.

Current job outside of Crossfit?: Japanese interpreter/translator

Certifications: CrossFit Level 1, USA Weightlifting Sport Performance Coach

Motto: Set a goal and everything you do should be to achieve that one goal.

Favorite thing about Ultimate?: The UCFers are so purely and completely awesome. I’ve never met a group (of 350!) with such positive attitudes and drive. I love that everyone makes an effort to get better and regardless of how much I hurt you, you always come back with a smile on your face. 🙂 Another one of my favorite things about Ultimate is Lance, whose vision of UCF is something I completely trust and believe in. I will gladly jump off a 24 …inch box for that man. I also love that we have more barbells than most gyms in the U.S.

Nickname given to you by the other trainers?: Snatch Dragon, Yoshi, that little Asian girl


BC WoD, 1/26

Thursday’s Workout:
Partners each complete 600m Run, 15 Burpees, 600m Run, 30 Squats, 600m Run, 100 Jump Rope Singles, 600m Run. Partner 1 runs while Partner 2 completes task, then the switch.


CF Blog 1/27

Strength:

Bear Complex 7-7-7-7-7

WOD:

AMRAP 10

250m Row

15 Slam Balls (30/20)

10 Ring Push-ups

“Ashli!”

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 1/27

Strength:

Bear Complex 7-7-7-7-7

WOD:

AMRAP 10

250m Row

15 Slam Balls (30/20)

10 Ring Push-ups

 


The other (Wednesday) morning, as you entered and exited the gym, did you notice a smell? A sweet, doughy smell? Like walking through the mall and all of a sudden entering the “Cinnabon Zone”? And you were suddenly filled with the desire for doughy yumminess, right? Well, there’s a bakery around the corner that puts off that odoriferousness. What’s the allure? Duh. But… is it satisfying?

What do porn and junk food have in common?

Matt Lentzner introduces us to the idea of “The Porn You Eat” in this post from Robb Wolf’s blog.

Enjoy your weekend. See you Monday. I hope to get us back outside (knock on wood) on a regular basis soon.

Running out of steam on creativity or need a kickstart with your recipes? Don’t forget modpaleo and the Paleo Resources list on this blog.

Paleo Challenge, Day 12.

Friday’s Workout:
Partners complete 2 Rounds of 50 Wall Balls, 50 Medicine Ball Twist Passes, 50 Ball Slams, 50 Medicine Ball Sit-up/Throws, 50 Dynamic Push-ups. Begin and Finish with 400m Med Ball Run.


BC WoD, 1/27

Friday’s Workout:
Partners complete 2 Rounds of 50 Wall Balls, 50 Medicine Ball Twist Passes, 50 Ball Slams, 50 Medicine Ball Sit-up/Throws, 50 Dynamic Push-ups. Begin and Finish with 400m Med Ball Run.


CF Blog 1/28

Partner WOD:

“Balls to the Wall”

100 Wall Balls (20/14)

100 Medicine Ball Twist Passes (20/14)

100 Ball Slams (30/20)

100 Medicine Ball Sit-up/Throws (20/14)

100 Dynamic Push-ups

800m Medicine Ball Run (20/14)

“Just like Prince this man is known by merely a symbol: $

 

 

 

 

 

 

 

 

 

 

SATURDAY SCHEDULE:

700am – Competitor’s Training

800am – Crossfit Class

930am – Crossfit Class

1100am – Crossfit Class and Free Intro Class

12-2pm – Open Gym

200pm – Crossfit Class


CF WOD 1/28

Partner WOD:

“Balls to the Wall”

100 Wall Balls (20/14)

100 Medicine Ball Twist Passes (20/14)

100 Ball Slams (30/20)

100 Medicine Ball Sit-up/Throws (20/14)

100 Dynamic Push-ups

800m Medicine Ball Run (20/14)

 


CF Blog 1/29

Strength:

Bent Over Row 5-5-5

WOD:

3 Rounds

500m Row

5 HSPU

10 SDHLP (95/65)

15 KB Swings (1.5/1)

20 Pull-ups

“Rob standing tall”

 

 

 

 

 

 

 

 

 

 

 

SUNDAY SCHEDULE:

930am – Yoga

1100am – Crossfit Class

1200pm – Olympic Lifting Technique Class

100pm – Advanced Olympic Lifting

200pm – Crossfit Class

 


CF WOD 1/29

Strength:

Bent Over Row 5-5-5

WOD:

3 Rounds

500m Row

5 HSPU

10 SDHLP (95/65)

15 KB Swings (1.5/1)

20 Pull-ups


CF Blog 1/30

Strength:

Back Squat 5-5-5-5 @70-80%

WOD:

AMRAP 15

5 Hang Power Clean to a Push Press (155/105)

50m Farmer’s Walk (as heavy as possible) kbs,dbs,sandbags,plates,etc.

*farmer’s walk 25m down and back

“Jana Gettin Low”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “The tragedy of life doesn’t lie in not reaching your goal.  The tragedy lies in having no goal to reach.”–Benjamin Mays

 

Big shout out to Jayme “Mama Bear” Bowles who finished 4th in the Heraean Games, an all female Crossfit competition held in Florida this past weekend. Way to go Jayme you Warrior Princess you!!

 

 

 

 

In the 6th Century BC The Heraean Games were established as the first official all women’s athletic competition.The event was held every four years in the stadium of Olympia in honor of the Goddess Hera.

Spartan Women in particular were encouraged to train in the same athletic events as men and usually dominated at the Heraean Games as a result.  These women played a significant role in Spartan history and were often viewed as warriors themselves.

Over 2000 years later, Fashletics and South Florida CrossFit Endurance proudly bring you the return of The Heraean Games to honor the spirit of an all female competition.

 

THE ROAD TO THE FITTEST:

Registration for the 2012 Reebok Crossfit Games Open Competition will open on Wednesday. Go to http://games-beta.crossfit.com/ to set up your profile now and log back on Wednesday to register for the Open. We are only 23 days away from competition.

 

**Today begins a six week Back Squat cycle for strength. Stay within the percentages. We will have heavy back squat days and then back off days for the next six Mondays all while helping to push your Back Squat to levels that you have never seen before. Let’s do WORK!

 


CF WOD 1/30

Strength:

Back Squat 5-5-5-5 @70-80%

WOD:

AMRAP 15

5 Hang Power Clean to a Push Press (155/105)

50m Farmer’s Walk (as heavy as possible) kbs,dbs,sandbags,plates,etc.

*farmer’s walk 25m down and back


February begins today. At least in the Bootcamp world. Today is Day 1 of the 4 weeks that comprise Ultimate Crossfit Bootcamp for February. And we’re very excited about this month. Programming is done for the whole month and it’s fantastic (at least I think so). We’re going to apply a matrix (that’s right, kids… a matrix) to our training that will target and develop specific strengths on certain days throughout the month, increasing in difficulty as the weeks progress.

A few things for this month:
1. Do you have a timepiece with a stopwatch function? A watch, stopwatch, whatever. If you do, please bring it on Thursday.
2. As a 4-week program, we sometimes run into that occassional “odd” month where there is an extra/5th week. This is one of those months. Therefore, we will have BC through February 24th. We will have the dates of 2/27 – 3/2 OFF. Then pick back up again with March BC on March 5th. I’ll make sure you have some good ideas on workouts if you want to continue on through that OFF week, but I would also encourage rest. Especially those of you who have been pushing it pretty hard the past few months and consistently showing up dark ‘n early… your body might enjoy a little rest.
3. Our 30-Day BC Paleo Challenge will wind up mid-month and we hope to see great results from it. And, hopefully, change some more folks’ eating habits for good!
4.

Paleo Challenge, Day 15. (Half Way!)

Monday’s Workout:
WoD: 2 min Jump Rope; followed immediately by AMRAP 10 of 15 Squats (to Med Ball), 15 Ab Mat Sit Ups, 15 Box Jumps; followed immediately by 75 Double Unders/200 Singles. STRENGTH: 5x Prowler Push.


BC WoD, 1/30

Monday’s Workout:
WoD: 2 min Jump Rope; followed immediately by AMRAP 10 of 15 Squats (to Med Ball), 15 Ab Mat Sit Ups, 15 Box Jumps; followed immediately by 75 Double Unders/200 Singles. STRENGTH: 5x Prowler Push.


CF Blog 1/31

WOD:

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

400m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

“Teddy Ballgame”

 

 

 

 

 

 

 

 

 

 

“10 Attempts” from Stuff

10 Attempts.

I live in the spaces between the knurling. Where chalk collects and where my blood dries and flakes and eventually wears away, leaving behind a residue like the rust of my efforts and my spirit. Even with straps, my hands are tired and starting to tear. I probably should have quit by now, but for some reason I couldn’t. I was more afraid of quitting than I was of trying again. I guess I took the path of least resistance, if you think about it.

I’m not sure what attempt it was when they started goading me. I wasn’t counting. I just knew I hadn’t made it yet.

“You’re trying again? No way you’re going to make this.”

I didn’t make it.

to Continue Reading :10 attempts

 


CF WOD 1/31

WOD:

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

400m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips


It’s Tuesday. Let’s talk mobility. Specifically, let’s continue the discussion from yesterday’s class about your hips. I hear from several folks every couple of days complaining about “tight hips”. And a lot of folks who aren’t specifically talking about tight hips are showing signs of tight hips. As basic body maintenance, what things (like the Dragon-lunge-deal we did yesterday) can we look to, in terms of opening up some of that tightness? This article I’m “borrowing” (it’s the internet, after all) is from an Olympic Weightlifting site, Catalyst Athletics.

Without further ado, let’s talk about the Russian Baby Maker.

“The most important thing to know when doing the RBM is that the point is to spread the hips, not the knees. We’re trying to push the proximal ends of the femurs out to the sides, not the distal ends.

Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.”

Read more here. (including a look at the name itself)

Paleo Challenge, Day 16.

Tuesday’s Workout:
SPEED: 5xPartner Band Sprints, with 5 Burpees at end of each length (5 Sprints, 50 Burpees). WoD: miniFartlek.


BC WoD, 1/31

Tuesday’s Workout:
SPEED: 5xPartner Band Sprints, with 5 Burpees at end of each length (5 Sprints, 50 Burpees). WoD: miniFartlek.


CF Blog 2/1

Strength:

Squat Clean 1-1-1-1-1-1-1

WOD:

21-15-9

Calorie Row

Strict Pull-ups

“Post your caption in the comments below”

 

 

 

 

 

 

 

 

 

 

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

 

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.
21 Suggestions

CF WOD 2/1

Strength:

Squat Clean 1-1-1-1-1-1-1

WOD:

21-15-9

Calorie Row

Strict Pull-ups