March-2012

CF Blog 3/2

Strength:

3 x Max Rep Ring Rows

WOD:

21-15-9-15-21

Push-ups

KB Swings (1.5/1)

Jumping Lunges

“Caution”

 

 

 

 

 

 

 

 

 

PALEO CHALLENGE UPDATE:

 

 

 

 

Hey Paleo Challenge Peeps!!!  How was that cheat meal?  I have to say, you are all doing an amazing job with this challenge – 60 days is no joke, and I am so proud of the commitment that you have put forth.  That being said, the challenge officially comes to a close on Wednesday, March 21, so please continue your journals through that day.  Also, please take the time to read through your challenge packet rules carefully, you will see that any cheats (aside from your 2 free passes) will lose you 1 point during this second half of the challenge, not 3.

And, make sure you mark your calendars for Sunday, March 4 – come out to the gym for a paleo potluck!  Bring your favorite paleo dish to share & have some fun with friends!

These are the standings after 5 weeks – I’ve only posted the top numbers so that teams could see how close they are to the top.  If you have any questions or concerns, please contact me via the challenge email.  Great, great job everyone!

Three Jerks and a Snatch – 181 (perfect score + 1 for t-shirts)

Sarah Coble’s Team – 178

Primal Princesses – 175

Beauty and the Beasts – 172

Kipping Paleo – 169

Paleo…So Easy a Caveman could do it – 165

Three Ladies and a Caveman – 164

Sir Mix A Lot Team

Honeybadger

Vicious and Delicious (missing week 5 log)

Team HAM

Boys of Bedrock

Paleo’d Out

Team Geico

 


CF WOD 3/2

Strength:

3 x Max Rep Ring Rows

WOD:

21-15-9-15-21

Push-ups

KB Swings (1.5/1)

Jumping Lunges

 


We’re off this week. so, here’s…

a link: An anti-cheese billboard campaign slathers on the guilt.

a workout: Rest.

**March BC begins on Monday (the 5th)**


BC WoD, 2/2

2/2: Rest.


CF Blog 3/3

WOD:

“2012 Crossfit Games Open WOD 12.2”

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
(75/45) pound Snatch, 30 reps
(135/75) pound Snatch, 30 reps
(165/100) pound Snatch, 30 reps
(210/120) pound Snatch, as many reps as possible

“Seth”

 

 

 

 

 

 

 

 

 

 

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes
directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power
snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Setup position with load
The barbell begins on the ground. Touch
and go is permitted. No bouncing.

Setup position with empty bar
If in a division that begins with an empty
barbell, each repetition must begin with
the barbell below the knees.

Barbell overhead position
The barbell must come to full lockout
overhead with the hips, knees and arms fully
extended, and the bar directly over the heels.

Equipment
To complete this workout you will need:
• One barbell
• Collars
• Plates to load to the appropriate weights for
your gender and age group

 

 

 

 

 

 

 

 

 

 

 


CF WOD 3/3

WOD:

“2012 Crossfit Games Open WOD 12.2”

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
(75/45) pound Snatch, 30 reps
(135/75) pound Snatch, 30 reps
(165/100) pound Snatch, 30 reps
(210/120) pound Snatch, as many reps as possible

 


CF Blog 3/4

WOD 1:

AMRAP 10

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups

*Rest 5 minutes*

WOD 2:

AMRAP 5

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups

“The girls hanging out”

 

 

 

 

 

 

**We’re going to postpone the Paleo Potluck originally scheduled for this afternoon/evening. More info in an update to come later. In the meantime, think you can increase your # for WoD 12.2? Come in at 3 to prove it.


CF WOD 3/4

WOD 1:

AMRAP 10

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups

*Rest 5 minutes*

WOD 2:

AMRAP 5

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups


CF Blog 3/5

WOD:

“Crossfit Total”

Back Squat 1 RM

Press 1 RM

Deadlift 1 RM

“Jaye”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Vision.  It reaches beyond the thing that is, into the conception of what can be.  Imagination gives you the picture.  Vision gives you the impulse to make the picture your own.”–Robert Collier

 

 

 

 

**CHANGE TO MORNING OPEN GYM SCHEDULE: MONDAY, TUESDAY AND WEDNESDAY OPEN GYM HOURS WILL NOW BE 7-8am. So, 1 hour instead of 2**

 

The Crossfit Total by Mark Rippetoe from the Crossfit Journal

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Here is an excerpt from the article of safety precautions to follow while doing the total:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

 

 


CF WOD 3/5

WOD:

“Crossfit Total”

Back Squat 1 RM

Press 1 RM

Deadlift 1 RM

 


Great work this morning, kids. Glad to be back. Hope you didn’t find yourself too rusty after that week-long break. We’ll back in the park tomorrow.

A reminder for most, but a little tidbit of info for some of our new(er) friends… Maybe this afternoon or tonight, possibly when you get up tomorrow a.m…. there may be some soreness. Soreness like you’ve not felt in a long time. Heck, maybe it was there today when you woke up. But it will probably be greater later today. At least that’s my experience with DOMS. Delayed Onset Muscle Soreness is totally natural. It can happen when starting a new exercise regimen or changing that regimen up with movements, intensity or duration. It happens not only to newbies, but to experienced worker-outers (this is me making up words again). Don’t worry. It’s normal. It’s a result of eccentric muscle contractions like running up or down hill, squatting, push ups… you know… all the stuff we do in Bootcamp. And it leads to greater stamina and strength. How do you deal with it? Stretch, use active recovery, hydrate, take an ice or contrast water bath, use the R.I.C.E. rule (Rest, Ice, Compression, Elevation), try yoga or a sports massage. Most importantly, keep moving!

Eat well, get plenty of water and stretch again today. Remember that if you have to miss BC some morning, remember to email Carter ahead of time. Otherwise… push ups for everyone (in your honor)!

Ever heard of Facebook? We’re on there and we’d like to be friends with you… click. We’re also on yelp! if you wanna brag about your results.

3/5 WORKOUT:
AMRAP12 of 5 Push Ups, 10 Sit Ups, 15 Squats, 20 Step Ups. Strength: Prowler x5.


3/5 WORKOUT:
AMRAP12 of 5 Push Ups, 10 Sit Ups, 15 Squats, 20 Step Ups. Strength: Prowler x5.


CF Blog 3/6

Skill: Double Unders

*if you have Double Unders then do 3 max sets

WOD:

4 Rounds

400m Run

15 Push-ups

30 Double Unders

“Meah getting under 275”

 

 

 

 

 

 

 

 

 

 

“Fisher bending the bar”

 

 

 

 

 

 

 

 

 

 

Great job on the Total yesterday peeps! We had a bunch of PR’s and big numbers all around. Keep up the hard work. Who Pr’d their Back Squat after the 6 week cycle? Anybody notice a big jump?

 

**We have built up quite a collection of clothing on the shelves in the front of the gym. If you have clothing up there please grab it by the end of the week or if you have misplaced something please look through the bin to claim any items that are yours. Things left on the shelves after hours on Friday will be donated to the Crisis Assistance Ministry in Charlotte.**

Thanks,

The Staff of Ultimate Crossfit

 


CF WOD 3/6

Skill: Double Unders

*if you have Double Unders then do 3 max sets

WOD:

4 Rounds

400m Run

15 Push-ups

30 Double Unders

 


Great sprint work today, kids! Good food, lots of water, some more stretching… make it part of your routine.

Now are you getting a little sore(r)? See this.

Peep this article on recess. Why do our kids need it? Physical activity, sure. Absolutely. In addition, recess also provides a mental break from the constant drilling of our ever-increasing and demanding testing measures in schools. It helps combat a rising obesity rate. Recess provides a time to develop social skills… heck, why DON’T kids need recess? Look at this article and think of A. how it affects these growing into adults, and B. how we can apply that to our own lives. Kids aren’t the only ones who need recess, folks.

2/6 Workout:
Speed: 10 Rounds of 50m Sprint + 5 Burpees, every 90 seconds. WoD: 3 Rounds of 10 Hip Thrusters + Dips, with stair runs between.


2/6 Workout:
Speed: 10 Rounds of 50m Sprint + 5 Burpees, every 90 seconds. WoD: 3 Rounds of 10 Hip Thrusters + Dips, with stair runs between.


CF Blog 3/7

Strength:

Bench Press 3-3-2-2

WOD:

3 Rounds

1 min Abmat Sit-ups

1 min Burpees

1 min KB Swings (1.5/1)

1 min Wall Balls (20/14)

1 min Rest

“Hunley 450!”

 

 

 

 

 

 

 

 

 

 

LUCKY DAY by Lisbeth Darsh @ http://crossfitlisbeth.com/

Today is your lucky day if you think it is.

Yes, it’s that simple. Don’t try to get all rational about it and start adding up logistics and woes and excuses and nonsense and craptastic attitude inhibitors.

Today is your lucky day if you think it is. Today is the day you get that PR, or you make that lift, or you just have a damn good workout in which you don’t feel the injury you’re nursing. Maybe for an hour today, your heart soars and you forget your troubles, your losses, your empty ache in this life. That’s a lucky day, isn’t it?

There is going to be a shitload of things that happen today that you cannot control. Deal with it. Deal with each and every situation: decide if each one is a challenge or a burden. But remember this: challenges are a hell of a lot more fun than burdens.

See, the only thing you can control is your attitude. You can explode or you can laugh. You can fall or you can rise. You can hurt, or you can help. Pick what you’re going to do, and don’t be surprised when your attitude predicts your accomplishment.

Today is your lucky day if you think it is.


CF WOD 3/7

Strength:

Bench Press 3-3-2-2

WOD:

3 Rounds

1 min Abmat Sit-ups

1 min Burpees

1 min KB Swings (1.5/1)

1 min Wall Balls (20/14)

1 min Rest


Nice job sandbaggin’ this morning, folks!

Goals. Lotso f you have been through this pep talk before, but it’s time to hear it again. It’s spring(ish) and it’s a new year and we need something to work for. It is so important to have goals. Not only in everyday life but in your fitness program as well. Something to achieve at the end of each month. And/or something in the long term. Think about it this way: every day of bootcamp is a small step toward achieving these goals. Our  goals can become our mantra as we “just can’t” do that last burpee or we think, “there is no way I can run that far”. Knowing what we want in our end result will turn “I can’t” into “I will”.

So, list ’em here. I’ll go first. Mine are:
1. Make Bootcamp as rewarding and fun as possible, getting you guys to reach your goals.
2. Incorporate an endurance-specific workout every Wednesday.
3. Finish Cooper River Bridge Run in 50 minutes.

How about why we do this? Here are seven benefits to working out.

2/7 Workout:
WoD1: 10x Partner Sandbag Run and Plank. WoD2: 10x Partner Sandbag Lunge/Sprint and Yard Sales.


2/7 Workout:
WoD1: 10x Partner Sandbag Run and Plank. WoD2: 10x Partner Sandbag Lunge/Sprint and Yard Sales.


Endurance 3/7 & 3/10

Endurance WoD 3/7: 3 x 1200 m sprints, 4 minute recovery; Core Work

This is the last week at 6:00 PM.  Next week we move back to our “summer” time starting at 6:30 PM at AG Middle School Track

Endurance Group Run 3/10: Approx 4.6 miles – Gazebo @ Booty Loop

Here’s a funny article…personally I think you can talk poop during the first run, but that’s just me…

When Can I Talk About My Poop?: A Runner’s Conversation Guide

 By Vanessa Rodriguez

Running brings people together. New running buddies can go from strangers to close friends in only a few miles.

But what exactly should you talk about on a run? How do you know what’s appropriate to ask? And how long should you wait before you bring up the poop you left in the woods?

On his blog, running author Jason Robillard does his best to help you answer these questions. Below are his suggestions:

Running Buddy You Just Met

  • Weather
  • Movies you’ve recently watched
  • Running history: how and why you started
  • Profession
  • Kids (pets are also acceptable)

Running Buddy You’ve Known for Weeks

  • Educational history
  • Family history
  • Food preferences and/or diet
  • Observations about other runners you see on the trail (stay positive)
  • Favorite childhood cartoons and/or toys

Running Buddy You’ve Stuck With for Months

  • Political views
  • Religious views
  • Philosophy of life
  • Dreams and aspirations
  • Whether you sleep in the nude or prefer pajamas
  • Annoying co-workers

Running Buddy You’ve Been With for a Year

  • Details of the poop you just took in the woods (color, consistency, etc.)
  • How different sports bras and/or shorts keep your breasts or genitals from bouncing
  • Your real dreams and aspirations that you were too embarrassed to admit earlier
  • That trip to Cancun and that video on the Internet

 

 

 


PALEO POTLUCK

March 18th, 4 PM. Let’s get together and share dishes. You’ve had plenty of time to be a little creative, scour the interwebs and other sources for tasty recipes. Now, let’s see what’cha got! “Staple” dishes are welcome, as are any new concoctions you’ve mustered up yourself.We want to taste ’em all!

RSVP

RSVP to challenge at ultimate crossfit dot com and please include how many from your party will attend and what you’re bringing.


CF Blog 3/8

Strength:

Front Squat 3-3-3-3

WOD:

3 Rounds

500m Row

1 Rope Climb

15 Box Jumps (24/20)

20 Ball Slams (30/20)

“Doomsday Prepper?”

 

 

 

 

 

 

 

 

 

 

**We have built up quite a collection of clothing on the shelves in the front of the gym. If you have clothing up there please grab it by the end of the week or if you have misplaced something please look through the bin to claim any items that are yours. Things left on the shelves after hours on Friday will be donated to the Crisis Assistance Ministry in Charlotte.**

 

2012 FIX 4 THE DAY TOUR: ETERNAL RAID on Saturday March 24, 2012

Hosted by Crossfit Eternal

216 Stetson Drive, Suite-B, Charlotte, NC 28262

The first F4d Event of the 2012 Tour is just about here! The first event of the day will be the LAST CROSSFIT GAMES OPEN WOD! Only 150 registrations available and they’re going fast! Don’t miss out! AND this competition is the 2nd competition of the 10 in the Last Man Standing Series to qualify for the opportunity to compete for a 25K purse!

F4D Tour: Eternal Raid
http://www.fix4theday.com/f4d-series-registration/

Last Man Standing Series
http://www.fix4theday.com/lastmanstandingseries/

Finish up your 2012 Crossfit Games Open with style in a competitive setting and representing Ultimate Crossfit at the Eternal Raid Competition.


CF WOD 3/8

Strength:

Front Squat 3-3-3-3

WOD:

3 Rounds

500m Row

1 Rope Climb

15 Box Jumps (24/20)

20 Ball Slams (30/20)

 


March (thus far) Radomness…

Obesity in kids. Thesis 51. Loren Cordain. Outstanding in the Field. Web storage. Paleo Clinicals. Marty’s 85 films. “Fitness”. 12 Titles. Fish for the brain. Visual innovators. Real food.

3/8 Workout:
SPEED: 8x 200m Sprint, 1 min Rest. WoD: 10-1 Wall Jumps / 1-10 Push Ups.


3/8 BC

3/8 Workout:
SPEED: 8x 200m Sprint, 1 min Rest. WoD: 10-1 Wall Jumps / 1-10 Push Ups.


CF Blog 3/9

Strength: 3 x Max Rep Ring Dips

WOD:

3 Rounds

5 Power Cleans (135/95)

15 Pull-ups

30 Abmat Sit-ups

400m Run

“Kathryn G.”

 

 

 

 

 

 

 

 

 

 

2012 Crossfit Games Open WOD 12.3

MEN

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

 

WOMEN

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

 

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Equipment

To complete this workout you will need:

  • A box that is the appropriate height for your division
  • A barbell that is loaded to the appropriate weight for your division
  • A pull-up bar

 


CF WOD 3/9

Strength: 3 x Max Rep Ring Dips

WOD:

3 Rounds

5 Power Cleans (135/95)

15 Pull-ups

30 Abmat Sit-ups

400m Run

 


Chris is back. Just sittin' around.

Great work this week, gang. Tough week for veterans and newbies alike! Lots of hard work and great attitudes. Bring it back on Monday, another week of awesomeness awaits…

Knowledge for Friday… how about some history and interesting facts on Daylight Savings.

3/9 Workout:
3 Rounds of 1 min Abmat Sit-ups, 1 min Burpees, 1 min KB Swings, 1 min Wall Balls, 1 min Rest.


3/9 BC

3/9 Workout:
3 Rounds of 1 min Abmat Sit-ups, 1 min Burpees, 1 min KB Swings, 1 min Wall Balls, 1 min Rest.


CF Blog 3/10

WOD:

“2012 Crossfit Games Open WOD 12.3”

AMRAP 18

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes 2 Bar

“Seeloff scaling it up Boone style”


CF WOD 3/10

WOD:

“2012 Crossfit Games Open WOD 12.3”

AMRAP 18

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes 2 Bar


CF Blog 3/11

Strength/Skill:

20 min Goat Work

WOD:

5 Rounds

5 HSPU

20 Ball Slams (30/20)

20 OHWL (45/25)

300m Row


CF WOD 3/11

Strength/Skill:

20 min Goat Work

WOD:

5 Rounds

5 HSPU

20 Ball Slams (30/20)

20 OHWL (45/25)

300m Row


CF Blog 3/12

Strength:

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

WOD:

“Chief Cindy”

5 Rounds of a 3 min AMRAP w/ 1 min rest in between rounds of:

5 Pull-ups
10 Push-ups
15 Air Squats

“Ultimate Crossfit in the community with Habitat for Humanity:
Geared up and ready to go with their weatherization project on Saturday”

 

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “I would visualize things coming to me. It would just make me feel better. Visualization works if you work hard. That’s the thing. You can’t just visualize and go eat a sandwich.”–Jim Carrey  

 

A Friendly CMPD Reminder From Detective Taylor Wrenn:

 

 

 

 

 

Please do not ever leave anything of value in your cars. I realize that life gets busy and many of us carry around our books, laptops, IPods and clothes in our cars, but all of these items may appear to be of some value to criminals.

GPS units left in plain view are frequently items that are stolen, along with spare change left in your cup holders or in your center console. Criminals know to look for GPS brackets that citizens leave on the dash or windshield. Criminals assume that the GPS unit is somewhere in the car once they see the bracket and will still break in.

We often get reports of cars that have nothing of value left in plain view getting broken into. The common misconception is that if your valuables are in the trunk, your car will not be targeted. This is no longer the case. If items must be left in the trunk, ensure that you deactivate the trunk release by your driver’s seat. On most models you can do this with the car key.

Items most often stolen:

Spare change
GPS units
IPods
Laptops
Clothing

Please secure all of your items at your place of work or your destination. At UCF we are lucky that we park in a dead end lot where there is no foot traffic and there are usually people inside and outside. The concern is parking decks and open parking lots with multiple entry points. But even at UCF you should secure your items inside or leave them at home.

For Jeep and Convertible owners:

As a rule of thumb, I leave my Jeep doors unlocked 24 hours a day and leave nothing inside. Fixing or replacing a cut soft top is very expensive. It’s better to have a scumbag rummage through your car and find nothing then to have them slice the soft top and find nothing.

Always call 911. I’ve heard plenty of people say “I wasn’t sure if I should call 911”. If you aren’t sure, that means you call. If you see anyone out of place or something suspicious, please call us. You pay taxes for this service so please use it. You may prevent a crime from happening.

Any questions please email me at twrenn@cmpd.org.

 


CF WOD 3/12

Strength:

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

WOD:

“Chief Cindy”

5 Rounds of a 3 min AMRAP w/ 1 min rest in between rounds of:

5 Pull-ups
10 Push-ups
15 Air Squats


Week 2. Here we go. Back to the basics. the bodyweight movements in today’s workout… and now… Let’s talk about your diet. Yes, you.

Is food on your mind? It should be. You come to bootcamp every day and get your sweaty shwerve on… you’re building this fit and healthy machine… how are you fueling your machine? What you put in your body has absolutely everything to do with your performance… be it at bootcamp, a Saturday 5k, your job, how you sleep…

A couple of the basics from Michael Pollan, food author recently featured on NPR:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Also, check out this 30 worst “healthy” foods article.

3/12 Workout:
3 Rounds of 15 Push Ups, 20 Sit Ups, 25 Squats, 400m Run. Then Core Work.


BC 3/12

3/12 Workout:
3 Rounds of 15 Push Ups, 20 Sit Ups, 25 Squats, 400m Run. Then Core Work.


CF Blog 3/13

Strength:

Prowler Push 2-2-2-2-2 (high down/low back)

WOD:

AMRAP 20

10 Ball Slams (30/20)

15 Burpees

300m Row

10 HSPU

“Kipping with Kristy”

 

 

 

 

 

 

 

 

 

 

** Ladies and gentlemen… we had a member lose their keys during the Saturday, 2 pm class this past weekend… Anyone who was here then, could you just check your gym bags and make sure no random set of keys fell into it (trust us, it has happened before…).  If so, let Mike know so we can get Paul his keys back.**

 

What is your favorite Crossfit workout?

Or, are there any workouts that we haven’t done in a while that you’ve been waiting for the day that you finally get your rematch? Named WOD’s, Hero WOD’s, or other WOD’s that you wish you had a 2nd chance with to show them who’s the Tony Danza now!!!

 

 

 

 

I’m thinking KALSU… Any takers?

 

 

 

 

 

Post in the comments below the workout that you want to tango with once again.

 


CF WOD 3/13

Strength:

Prowler Push 2-2-2-2-2 (high down/low back)

WOD:

AMRAP 20

10 Ball Slams (30/20)

15 Burpees

300m Row

10 HSPU


What are you liking about workouts these days? What are you missing? What would you like to see? (Chris M., I have your email… and I’m working on it. All in due time…)

3/13 Workout:
Speed: 10x Partner Band Sprints. Finisher: 2x 10 Dips, 15 Squats.


3/13 BC

3/13 Workout:
Speed: 10x Partner Band Sprints. Finisher: 2x 10 Dips, 15 Squats.


CF Blog 3/14

Strength:

OHS 5-5-5

WOD:

3 Rounds

10 Deadlifts (225/155)

50 Double Unders

“Todd.0”

 

 

 

 

 

 

 

 

 

 

 

A Paleo Challenge note from Liz:

ATTENTION PALEO PEEPS!!!

Congratulations on making it so far in the challenge…the end is in sight! In fact, it’s a little closer than originally planned.  Instead of taking the challenge through Wednesday, we are going to end it on Saturday.  You can thank my Irish heritage for wanting everyone to celebrate St. Patrick’s day in style (I’m partial to green beer myself and I don’t think it is paleo :).

So, please get me your journals by 5 pm on Saturday and then you are free to enjoy your weekend. Also, don’t forget that we are having the Paleo Potluck from 4-6 on Sunday. We will be announcing the winning teams then, so please come and join the fun!


CF WOD 3/14

Strength:

OHS 5-5-5

WOD:

3 Rounds

10 Deadlifts (225/155)

50 Double Unders


Did you hear or hear about the NPR piece yesterday suggesting that eating red meat may be bad for you? Anyone who knows my wife and I can imagine that it got lots of discussion around our steak dinner table. But, I also thought it was great to hear others that I talked with about the study, be it at the gym, emails, Facebook and this morning at bootcamp all point to the same “red flag” about the results of the study. What were the conclusions based on and what the H! kind of study was that, anyway? Observational studies? What controls were used? Which brings me 2 thoughts: 1. I’m disappointed in a new resource as well-regarded and reliable as NPR for publishing what seems to be a pretty unfounded study. But, 2. I’m glad the rest of us are learning to not jump on every scare tactic the media throws us. There are always going to be new studies and different organizations lobbying for more press for different reasons. Just remember to think for yourself and do your own research. That’s what really is the true measure of your health and happiness. Experiment with what makes you feel good, what shows you the best energy and better health… no one knows your body like you do.

And now a word from someone way smarter than I’ll ever be about this stuff. Here is what Robb Wolf had to say on his blog this morning. There are plenty of links through this post if you want to dig deeper. Again, read what ya like and do what ya like, draw your own conclusions… I just find he’s got a pretty good bead on things.

**On March 25th, our gym is hosting an event to support some friends: Kickin’ it for Connor. Read more about this courageous kid at this link. More info to come soon.

3/14 Workout:
WoD1: 50-10 Lunges / 10-50 Push Ups, 15 min. time cap. WoD2: 10min AMRAP of 5 Knees-to-Elbows, 10 Bar Rows and 20m Bear Walk.


BC 3/14

3/14 Workout:
WoD1: 50-10 Lunges / 10-50 Push Ups, 15 min. time cap. WoD2: 10min AMRAP of 5 Knees-to-Elbows, 10 Bar Rows and 20m Bear Walk.


Endurance 3/14 & 3/17

Endurance 3/14: TABATA Intervals!  3 Rounds: 20 second sprint, 10 second recovery, 4 minutes, one minute rest between rounds

Core Work

Tonight is the first night back at our regularly scheduled time, 6:30!!  Yeah daylight savings!

For those of you who are new to the Wednesday night runs, please remember for most days you will need your own stopwatch!

Endurance 3/17: Group Run starting at the Gazebo on Booty Loop.  Approximately 5 miles

 

 


CF Blog 3/15

Skill:

Muscle-ups

WOD:

4 Rounds

400m Run

25 KB Snatches (1.5/1)

15 Knees to Elbows

“Meghan”

 

 

 

 

 

 

 

 

 

 

Voter Registration forms are available at Ultimate Crossfit

A note from our legal counsel on the 2012 North Carolina Primary Elections:

“The North Carolina primary elections will be held on May 8 this year. If you would like to register to vote, update your registration to reflect a recent move within the state, or even change party affiliation, we have voter registration forms available in the office. Instructions are located on the registration form and there is also a number for the Mecklenburg Board of Elections if you have additional questions. There are multiple state and local offices on the ballot in May as well as an amendment to the state constitution.

You can find out more about candidates running for local office by visiting the Mecklenburg Board of elections website

http://charmeck.org/mecklenburg/county/BOE/Pages/default.aspx

The NC Board of Elections website is also a great resource for information on statewide candidates and the constitutional amendment. And you can check your registration status while you’re there under the “My Election Information” tab.

http://www.ncsbe.gov/

Don’t forget to vote May 8. Unless you have no idea what or who you’re voting for. In that case it’s probably better you spend May 8 in the gym and not the voting booth.”

Thanks, Eric


CF WOD 3/15

Skill:

Muscle-ups

WOD:

4 Rounds

400m Run

25 KB Snatches (1.5/1)

15 Knees to Elbows


Mid-March Randomness…

Mark Sisson on the Red Meat Scare. You saw Robb Wolf’s response, right? You know what we’re talking about here, right? Bacon Manifesto. How to be creative. Re-imagined successful ad campaigns. What’s wrong with what we eat? Can co-workers make you fat? Clint Eastwood Reality show. Road trip apps.

3/15 Workout:
20min AMRAP of 15 Ball Slams, 75 Jump Ropes, Stair Run, 15 Dips.


BC 3/15

3/15 Workout:
20min AMRAP of 15 Ball Slams, 75 Jump Ropes, Stair Run, 15 Dips.


The End is Near…

With the Paleo Challenge coming to an end – I thought it might be helpful to share some links about where to go from here? You’ve done the super strict 30 days and another 30-ish days of keeping it dialed in, but a little freer to cheat. So what now? There is a great article written by Chris Kresser, Beyond Paleo: moving from a “paleo diet” to a “paleo template” I really like Kresser’s approach to Paleo and health in general. It’s a blog I follow regularly!

Another blog post from Kresser: 9 Steps to Perfect Health – Nourishing your Body I hear a lot of questions about fats – this is a great post and resource for choosing your methods of fueling your body!

I always worry about this with any challenge or when someone is new to Paleo. It’s a great reminder that anything to an extreme can become unhealthy, even when we have very healthy intentions. So check yourself before you wreck yourself – The Whole30 Gone Bad

Now, you did the Paleo Challenge and you were strict, but didn’t see the results as many of your counterparts? Not a believer? Well let’s talk about Paleo Treats – from the Kresser article above, are you always choosing the best ingredients to provide the best fuel for your body? Amy Kubal addresses this on Robb Wolf’s blog: Paleo is Printed on the Label but…

Hope you find these links helpful as you navigate what is next after the 60-ish days of a this Paleo Challenge.


Ultimate Crossfit has procured 20 tickets to see the Charlotte Checkers on April 7th at Noon. Our tickets are in Section 105 and are $25 per ticket. Please pay or email Mike if you’d like to join us.


Kickin’ It for Connor

Meet Connor :: Lover and Fighter

Blonde, curly haired 3 year old.
Lover of the Carolina Panthers.
Best friend to his two furry pups.
Admirer of Spiderman.
Devourer of Cool Ranch Doritos.
Fighter of Stage 3 Non-Hodgkin’s Lymphoma.
Part of our Ultimate Crossfit extended family.

On March 25th, we’ll be hosting an all day “fit fest” to support Connor and his family.
We will have hourly fitness classes, and we want you to join! Come for a day of family fun, fitness, and a chance to kick cancer in the tail!
Funds raised will be donated to Connor’s family & Cure Search to honor the life of an extraordinary child, Claire Ratliff.

See the schedule of events  and register at this eventbrite page: http://kickinforconnor.eventbrite.com/

Check out the event’s Facebook page here: http://www.facebook.com/events/315314991849107/


CF Blog 3/16

“Open workout 12.4 instructions”

 

Strength/Skill:

20 min Goat Work

WOD:

3 Rounds

10 Hang Power Cleans (95/65)

10 Over the Box Jumps (24/20)

300m Row

“Welcome our newest members of the Muscle-up Club: Mike, Jamie and
Seth. Congratulations guys and Mike, sorry for taking such a terrible picture ;)”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Water is Basic presents the:

 

 

 

 

Carry the Jerry and the Basic 5K Race for Clean Water

March 31st in Charlotte, NC

Charlotte’s FIRST “Carry the Jerry 5K” is a relay made up of any size team and can either run or walk while carrying a water-filled Jerry Can. Participants will organize their own teams of 5 or less in advance and are comprised of family, friends, fellow athletes, sports teammates, etc. A “Jerry Can” is a 5-gallon plastic jug (weighing 42 pounds) that African women and children carry 3-4 miles daily to collect water. Identify with the daily hardship of the African Sudan family and support Water is Basic’s mission to drill a thriving, clean water well in every village in South Sudan.

The Water is Basic event has multiple ways you can choose to get involved: *Run or Walk the Basic 5K *Relay the Carry the Jerry 5K – teams up to 5 runners *Teams: Run/Walk the Basic 5K (Miya Teams = 100 or more) *Silent Runner-do not want to run but want to support the cause

To Register:

http://www.active.com/running/charlotte-nc/carry-the-jerry-relay-and-basic-5k—charlotte-2012

 

 


CF WOD 3/16

Strength/Skill:

20 min Goat Work

WOD:

3 Rounds

10 Hang Power Cleans (95/65)

10 Over the Box Jumps (24/20)

300m Row


Happy St. Patrick’s Day to all you non-Irish heathens. Hm… what is St. Patrick’s Day really about? Regardless of why you’re celebrating this weekend, be safe. We have lots to do next week.

What do you think about this workout? I’ll see what I can do…

3/16 Workout:
Speed: 4x 400m Run, 90 sec Rest. WoD: 3 minutes of Sit Ups, 2 minutes of Squats, 1 minute of Burpees; separated by 1 minute Rest.


3/16 BC

3/16 Workout:
Speed: 4x 400m Run, 90 sec Rest. WoD: 3 minutes of Sit Ups, 2 minutes of Squats, 1 minute of Burpees; separated by 1 minute Rest.


CF Blog 3/17

WOD:

“2012 Crossfit Games Open WOD 12.4”

AMRAP 12

150 Wall Balls (20/14)

90 Double Unders

30 Muscle-ups

*for Wall Balls men use 10ft. target, women 9ft. target*

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Happy St. Patrick’s Day UCF’ers!

Congrats on making it through the 2012 Paleo Challenge!! Let’s work out hard today and then go celebrate in style. You earned it!!!

 

Open Workout 12.4

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.



CF WOD 3/17

WOD:

“2012 Crossfit Games Open WOD 12.4”

AMRAP 12

150 Wall Balls (20/14)

90 Double Unders

30 Muscle-ups

*for Wall Balls men use 10ft. target, women 9ft. target*


CF Blog 3/18

Partner WOD:

“Fallen but not Forgotten 2”

166 Box Jumps (24/20)

400m Partner Medball Run (20/14)

166 Ball Slams (30/20)

166m Row (each person)

166 Abmat Sit-ups

400m Partner Medball Run (20/14)

166 Push-ups

166m Row (each person)

 

 

 

 

 

 

 

 

 

 

 

 

166 Police Officers died in 2011 serving their communites, this is our way of remembering them.

http://www.odmp.org/search/year?year=2011


CF WOD 3/18

Partner WOD:

“Fallen but not Forgotten 2”

166 Box Jumps (24/20)

400m Partner Medball Run (20/14)

166 Ball Slams (30/20)

166m Row (each person)

166 Abmat Sit-ups

400m Partner Medball Run (20/14)

166 Push-ups

166m Row (each person)


CF Blog 3/19

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

WOD:  “Satan’s Whiskers”
3 Rounds
10 C2B Pull-ups
10 Front Squats (165/115)
10 Burpees

WOD 12.4 Aftermath…

Momma’s Quote of the Week:   “Visualization and belief in a pattern of reality activates the creative power of realization.”– A. L. Linall, Jr.

A big shout out to Mie who finished 1st in her weight class in the Southeast Regional Weightlifting Championship in Flowery Branch, GA over the weekend!!! Way to go Mie!!!


CF WOD 3/19

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

WOD: “Satan’s Whiskers”
3 Rounds
10 C2B Pull-ups
10 Front Squats (165/115)
10 Burpees


Bone Broth & Inflammation

As Crossfit athletes we expect a lot out of our bodies each day. With that expectation comes a requirement to fuel our body in the best way possible. I have been hearing a lot lately about the benefits of bone broth to help with overall health but specifically for folks that suffer joint pain. This is a cool testimonial (Triathlete’s Paleo Diet with bone broth) from a triathlete in New Zealand that switched from the Zone Diet to Paleo, including a daily dose of bone broth. Wondering how to make broth? Follow this link to Nom Nom Paleo for a delicious bone broth recipe! I stole the picture from her too 🙂


Coming off the St. Patrick’s Day weekend I thought this was timely:

Alcohol in your system is detrimental to any kind of fitness activity (except maybe on the dance floor). Here’s how booze wreaks havoc on your regimen.

1. Slower Recovery
Hard workouts drain the glycogen stores (carbs stored in the liver and muscles) and leave your muscle tissue in need of repair. “Pouring alcohol into your system as soon as you finish stalls the recovery process,” says Tavis Piattoly, R.D. High levels of alcohol displace the carbs, leaving your stores still 50 percent lower than normal even eight hours later, according to one study. Sip or snack on a combo of muscle-repairing protein and carbs (think low-fat chocolate milk or peanut butter on whole-wheat crackers) before tipping back.

2. Packed-On Fat
When booze is on board, your body, besides having to deal with the surplus of calories, prioritizes metabolizing the alcohol over burning fat and carbs. Alcohol also breaks down amino acids and stores them as fat. “For some reason this process is most pronounced in the thighs and glutes,” says Piattoly. “Excessive alcohol consumption really chews up muscle in those areas.” It also increases levels of cortisol (a stress hormone), which further encourages fat storage, particularly in your midsection.

3. Disrupted Sleep
Boozing also blows your muscle recovery and performance by sapping your sleep. In a study of 93 men and women, researchers found that alcohol decreased sleep duration and increased wakefulness (particularly in the second half of the night), especially in women, whose sleep time was decreased by more than 30 minutes over the night. “Disrupting the sleep cycle can reduce your human growth hormone output—which builds muscle—by as much as 70 percent,” says Piattoly.

4. Depleted Water and Nutrients
Alcohol irritates the stomach lining, which can reduce your capacity to absorb nutrients (the reason you have an upset stomach after a few too many), says Brian R. Christie, Ph.D.—not to mention that alcohol makes you pee. For every gram of ethanol you suck down, you pump out 10 milliliters of urine (that’s about 9.5 ounces for two beers). As little as 2 percent dehydration hurts endurance performance. And by the way, you can’t rehydrate with a dehydrating drink (e.g., beer).

Article here:

3/19 Workout:
5x 3 min AMRAP of 15 Extreme Jacks, 10 Squats, 5 Hand Release Push Ups. 1 minute Rest between each AMRAP.


3/19 BC

3/19 Workout:
5x 3 min AMRAP of 15 Extreme Jacks, 10 Squats, 5 Hand Release Push Ups. 1 minute Rest between each AMRAP.


CF Blog 3/20

WOD:

4 Rounds

400m Run

7 Ring Dips

12 Sumo Deadlift High-pulls (95/65)

“Ever have one of these days?”

 

 

 

 

 

 

 

 

 

 

Voter Registration forms are available at Ultimate Crossfit

A note from our legal counsel on the 2012 North Carolina Primary Elections:

“The North Carolina primary elections will be held on May 8 this year. If you would like to register to vote, update your registration to reflect a recent move within the state, or even change party affiliation, we have voter registration forms available in the office. Instructions are located on the registration form and there is also a number for the Mecklenburg Board of Elections if you have additional questions. There are multiple state and local offices on the ballot in May as well as an amendment to the state constitution.

You can find out more about candidates running for local office by visiting the Mecklenburg Board of elections website

http://charmeck.org/mecklenburg/county/BOE/Pages/default.aspx

The NC Board of Elections website is also a great resource for information on statewide candidates and the constitutional amendment. And you can check your registration status while you’re there under the “My Election Information” tab.

http://www.ncsbe.gov/

Don’t forget to vote May 8. Unless you have no idea what or who you’re voting for. In that case it’s probably better you spend May 8 in the gym and not the voting booth.”

Thanks, Eric


CF WOD 3/20

WOD:

4 Rounds

400m Run

7 Ring Dips

12 Sumo Deadlift High-pulls (95/65)


How can you avoid spending the last 10 years of your life in a diaper and a wheelchair? Neurodegeneration begins almost immediately after birth. Sad, but true. However, the good news is that you can help your body fight it. You know where this is headed, but you don’t know the whole story. Read this.

But seriously, Can “clean”ing up your diet really help with things like autoimmune disorders? Here’s a recent post about a couple’s battle with Dermamyositis and IBS on Robb Wolf’s blog.

Also, this is funy and should be quite informative… Paleo Nerd-A-Thon.

Tuesday’s Workout:
WoD1: “Annie” – 50-40-30-20-10 of Double Unders and Sit Ups. WoD2: 10-1 Broad Jumps with 2 Burpees after each set.


3/20 BC

Tuesday’s Workout:
WoD1: “Annie” – 50-40-30-20-10 of Double Unders and Sit Ups. WoD2: 10-1 Broad Jumps with 2 Burpees after each set.


CF Blog 3/21

WOD:

“Filthy Fifty”

50 Box Jumps 24″

50 Jumping Pull-ups

50 KB Swings (1 pood)

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20#

50 Burpees

50 Double Unders

“Fabe”

 

 

 

 

 

 

 

 

 

 

 

 

Ultimate Crossfit Group Outing:

 

 

 

 

What: AHL Hockey Charlotte Checkers vs. Abbotsford Heat

When: Saturday, April 7th at noon

Where: Time Warner Cable Arena

We have secured 20 tickets to the Checkers game on April 7th. Come on out and cheer for the Checkers as they make a push at the 2012 AHL Playoffs and hang out with some of your buddies from the gym.

Cost of tickets are $25 we will be in section 105. Please email mike@ultimatecrossfit.com if you are interested in purchasing tickets or see me in the gym. Look forward to seeing you guys there.

 

A FINAL PALEO CHALLENGE NOTE:

First off, I just wanted to say congratulations to all who participated in our 2012 Paleo Challenge.  Everyone did a fantastic job and I am so proud of the dedication and effort that you put forth over the course of 60 days.  Hopefully this challenge has imparted on you the knowledge base of how to incorporate healthy eating into the lifestyle that works best for you.

I also wanted to congratulate everyone who walked away with a success story – whether that be weight loss, improved performance, better sleep, better well-being, new recipes or even just the sense of accomplishment of gritting it out – it’s all good stuff and I have loved hearing about it.  Please feel free to share your own success story!

In addition to a post-holiday hangover, Sunday brought with it some beautiful weather for our Paleo Potluck.  It was a fun afternoon and we all had the opportunity to sample some amazing recipes from both challenge participants and new members!  We announced our winners on Sunday, so in case you missed it, here are the final results:

First Place: “Three Jerks and a Snatch”
Jason & Laura J.
Carter S.
Matt S.

Second Place: “Too Legit 2 Quit”
Sarah and Beef C.
Jen R.
Donna

Third Place: “Paleo Princesses”
Noor
Bridget
Jess A
T

Finally, special thanks to Lance and Mike for donating some seriously amazing prizes – and also to Amber, who has donated some ModPaleo meals to the members of the winning team.  Best of all, the participation money has been donated to the Second Harvest Food Bank.  In true grade school fashion, everyone’s a winner!!

A personal thanks to all of you for your patience with me over the past 60 days.  Congrats again to all!  Sláinte

 

2012 FIX 4 THE DAY TOUR: ETERNAL RAID on Saturday March 24, 2012

Hosted by Crossfit Eternal

216 Stetson Drive, Suite-B, Charlotte, NC 28262

The first F4d Event of the 2012 Tour is just about here! The first event of the day will be the LAST CROSSFIT GAMES OPEN WOD! Only 150 registrations available and they’re going fast! Don’t miss out! AND this competition is the 2nd competition of the 10 in the Last Man Standing Series to qualify for the opportunity to compete for a 25K purse!

F4D Tour: Eternal Raid
http://www.fix4theday.com/f4d-series-registration/

Last Man Standing Series
http://www.fix4theday.com/lastmanstandingseries/

Finish up your 2012 Crossfit Games Open with style in a competitive setting and representing Ultimate Crossfit at the Eternal Raid Competition.


CF WOD 3/21

WOD:

“Filthy Fifty”

50 Box Jumps 24″

50 Jumping Pull-ups

50 KB Swings (1 pood)

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20#

50 Burpees

50 Double Unders

 


Thanks to T for sharing this gem.

So, we ran. Again. And I see some great improvements in everyone’s running. Yes, everyone. And I hope you see it, too. We’ve been playing with intervals and increasing distances, along with varying rest times. The goal is to make you all more comfortable with running, while getting in some true aerobic (vs. anaerobic) work.

But why? Cause it’s good for you. It’s not a complicated answer. There are plenty of benefits… from building greater lung capacity to increasing leg endurance and strength. Yesterday, I included a post from Women’s Health, so I guess today it’s only fair that I include a link from Men’s Health, right? Here’s on about running intervals. Also, read what about.com has to say about running and weight loss.

Great work, everyone.

**Next Wednesday is a “Bring A Friend” Day at BC. Invite any friends you’ve been talking to about your experience with Bootcamp.**

3/21 Workout:
2x Run 400m, Rest 1 min, Run 800m, Rest 2 min. Then Core work.

 


3/21 BC

3/21 Workout:
2x Run 400m, Rest 1 min, Run 800m, Rest 2 min. Then Core work.


Endurance 3/21 & 3/24

WoD 3/21: 8 x 400 m sprints ALL OUT EFFORT, 2 minute recovery…and maybe some core work…:)

AG Middle School 6:30 PM.  IF the field is being utilized for a game, we will go down to the small track at the intersection of Runnymeade/BarClay Downs.  Park at AG Middle School and walk down Runnymeade towards Woodlawn.  The park will on your right just after you get to the BarClay Downs intersection.  We will still meet at the normal meeting spot and walk down together but if you are late, please be aware of the new directions!!  If there is no game/activity on the field, we will stay at the normal track.  Text/Call if you have any questions!  704-491-8018

WoD: 3/24: Approximately 5 miles! 8 am Gazebo on Booty Loop!


CF Blog 3/22

Speed:

10 x 100m Sprints

Strength:

Deadlift 5-5-5

Mobility:

Try to accumulate 10 minutes in the bottom of a squat

“Is it 98 degrees in here?”

 

 

 

 

 

 

 

 

 


http://www.youtube.com/watch?v=4gAsPT-vgeM

**If you picked up a pair of black wrist wraps the other day that are not yours please return them to me. I know who’s they are and they would like them back please. Thanks**

Sunday Gym Schedule:

All classes this Sunday will be out of the Pit due to the “Kickin it for Connor” event that will be at Ultimate Crossfit from 12-6pm on Sunday in the main side of the gym. http://kickinforconnor.eventbrite.com/

Feel free to join in on either one and get a great workout in on Sunday. The cost to participate in “Kickin it for Connor” is $25.

The Kickin it Schedule:

12:oopm Pure Barre
1:00pm Yoga
2:00pm Pilates and Bootcamp
3:00pm Pilates and Crossfit
4:00pm Pilates and Yoga
5:00pm Lawn Games

 

Ultimate Crossfit Group Outing Saturday, April 7th:

 

 

 

 

What: AHL Hockey Charlotte Checkers vs. Abbotsford Heat

When: Saturday, April 7th at noon

Where: Time Warner Cable Arena

We have secured 20 tickets to the Checkers game on April 7th. Come on out and cheer for the Checkers as they make a push at the 2012 AHL Playoffs and hang out with some of your buddies from the gym.

Cost of tickets are $25 we will be in section 105. Please email mike@ultimatecrossfit.com if you are interested in purchasing tickets or see me in the gym. Look forward to seeing you guys there.

 

 

 


CF WOD 3/22

Speed:

10 x 100m Sprints

Strength:

Deadlift 5-5-5

Mobility:

Try to accumulate 10 minutes in the bottom of a squat


Thursday again? Cool, let’s roll with Random Notes…

What is Spotify? Help us Kick It for Connor. Wanna own your own fitness club (I hear radio ads for these every morning)? Tsk, tsk Sean Payton. Banksy does origami and light stencils, too. Just label it. Brann Dailor. Delta upgrades their comfort. 25 Essential Punk Albums (says Yahoo). Paleo shopping on a budget. And yelp!

3/22 Workout:
“BC Poker”


3/22 BC

3/22 Workout:
“BC Poker”


The 100 day Push-up Challenge is coming soon. Very soon. Starting on April 1st… and no, this is not some lame attempt at an April fool’s joke. It is time to get stronger and “pump you up”. Beach season is almost here people!! And it is time to affect positive change in the lives of those who need it. More specifically, our Wounded Warriors.

The What: 100 days of Push-ups in honor and dedication of our heroes who came home injured. Essentially, you have 1 Push-up to complete on Day 1. 2 Push-ups to complete on Day 2. 3 Push-ups to complete on Day 3. And so forth. Just like last year’s Burpee Challenge. All the way up to Day 100 when you will complete 100 Push-ups. That ends up being 5,050 total Push-ups completed by July 9th.

The Why: To get stronger in our upper bodies. To finally get Push-ups off the list of our goats by making them easier to do and to raise money for our injured service men and women.

The How: You must donate $25 as your “buy in” to participate. A portion of this will be going toward a challenge tee shirt and the remaining $$ will be going to our Wounded Warriors. Please give your money to a trainer, who will take care of it for you. After you’ve paid, put your name on the whiteboard inside the gym entrance (if you don’t put your name on the board, we won’t know to email you to get your t-shirt size… so…). If you drop out, you will have to mark through your name on the board. This challenge is based entirely upon the Honor System.

Chest to Deck at Bottom. Full Extension at Top.

The Rules: You can complete the Push-ups for each day between midnight and 11:59 p.m. Break them into sets however you’d like. Push-ups in a WOD at the gym WILL COUNT toward your total for that day. As will Push-ups in the warm-ups. However, they may not be paid forward or backward. You may miss ONE DAY as often as you’d like, but you MUST make up those Push-ups as well as the current day’s Push-ups  the very next day. You cannot miss two consecutive days. In other words, if you miss Day 67, you’ll have Day 67 AND 68 to make up ON DAY 68 (or, 135 Push-ups total).  If you miss two consecutive days you are out of the challenge. Push-ups must be chest to deck at the bottom and full extension with arms locked out at the top. You may do Push-ups from your knees if you do not have full range of motion Push-ups (again, Honor System).

Questions? Ask below in the comments section. More info coming soon.


CF Blog 3/23

Team WOD:

AMRAP 20

Teams of 3, one person per station:

1 min Double Unders

1 min Abmat Sit-ups

1 min Ball Slams (30/20)

1 min Rest

Rotate on the minute, score is total reps

“$”

 

 

 

 

 

 

 

 

 

 

If you are doing the Spartan Race on Saturday morning we are meeting at the gym at 8am to carpool over to the Whitewater Center.

 

 

 

 

 

 

Sunday Gym Schedule:

All classes this Sunday will be out of the Pit due to the “Kickin it for Connor” event that will be at Ultimate Crossfit from 12-6pm on Sunday in the main side of the gym. http://kickinforconnor.eventbrite.com/

Feel free to join in on either one and get a great workout in on Sunday. The cost to participate in “Kickin it for Connor” is $25.

The Kickin it Schedule:

12:oopm Pure Barre
1:00pm Yoga
2:00pm Pilates and Bootcamp
3:00pm Pilates and Crossfit
4:00pm Pilates and Yoga
5:00pm Lawn Games


CF WOD 3/23

Team WOD:

AMRAP 20

Teams of 3, one person per station:

1 min Double Unders

1 min Abmat Sit-ups

1 min Ball Slams (30/20)

1 min Rest

Rotate on the minute, score is total reps


Erin Z. gettin' her sprint on!

An opportunity to get some Sunday Bootcamp AND help a kid in need? Sounds fantastic! I mentioned this even this morning, but in case you missed it, Ultimate CrossFit is hosting “Kickin’ it for Connor” THIS Sunday at the gym (210 Rampart Street). This is an event to help raise money for our buddy Connor, who is currently fighting Stage 3 Non-Hodgkins Lymphoma. If you are able, please help us support his fight. There will be several instructors doin’ their thing… from BC to Crossfit, Pure Barre, Pilates, Yoga and so on… there’s sure to be something you’ll enjoy. Starts at Noon and goes until 6.

Full info on the event can be found here.

3/23 Workout:
“BC Helen” 3 Rounds of 400m Run, 21 KB Swings and 12 Push Ups. Then some “extra” work, depending on which class.


BC 3/23

3/23 Workout:
“BC Helen” 3 Rounds of 400m Run, 21 KB Swings and 12 Push Ups. Then some “extra” work, depending on which class.


CF Blog 3/24

WOD:

“2012 Crossfit Games Open WOD 12.5”

AMRAP 7

3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100/65)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100/65)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100/65)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100/65)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100/65)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100/65)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

“Seth getting high above the rings”

 

 

 

 

 

 

 

 

 

 

Thruster
This is a standard barbell thruster in which the barbell moves
from the bottom of a front squat to full lock out overhead.
The bar starts on the ground. No racks allowed.

The hip crease must pass
below the knees.
A full squat clean into the
thruster is allowed if the bar
is on the ground.

The barbell must come to full
lock out overhead with the
hips, knees and arms fully
extended, and the bar directly
over the heels.

Chest to bar Pull-up
This is a standard chest to bar pull-up. Dead-hang,
kipping or butterfly pull-ups are all allowed as long as all
the requirements are met.

The arms must be fully
extended at the bottom.

At the top, the chest must clearly
come into contact with the bar.
For masters women (55+),
touching the chest is not required,
but the chin must break the
horizontal plane of the bar.


CF WOD 3/24

WOD:

“2012 Crossfit Games Open WOD 12.5”

AMRAP 7

3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100/65)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100/65)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100/65)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100/65)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100/65)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100/65)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


CF Blog 3/25

Strength:

Goat Work (pick any missed strength from the week)

WOD:

10 Back Squats (body weight or 70% of your 1RM, whichever is less)

400m Run

20 KB Swings (1.5/1)

500m Row

20 KB Swings (1.5/1)

400m Run

10 Back Squats (body weight or 70% of your 1RM, whichever is less)

 

 

 

 

 

 

 

 

Sunday Gym Schedule:

All classes this Sunday will be out of the Pit due to the “Kickin it for Connor” event that will be at Ultimate Crossfit from 12-6pm on Sunday in the main side of the gym. http://kickinforconnor.eventbrite.com/

Feel free to join in on either one and get a great workout in on Sunday. The cost to participate in “Kickin it for Connor” is $25.

The Kickin it Schedule:

12:oopm Pure Barre
1:00pm Yoga
2:00pm Pilates and Bootcamp
3:00pm Pilates and Crossfit
4:00pm Pilates and Yoga
5:00pm Lawn Games


CF WOD 3/25

Strength:

Goat Work (pick any missed strength from the week)

WOD:

10 Back Squats (body weight or 70% of your 1RM, whichever is less)

400m Run

20 KB Swings (1.5/1)

500m Row

20 KB Swings (1.5/1)

400m Run

10 Back Squats (body weight or 70% of your 1RM, whichever is less)


CF Blog 3/26

Strength:

Power Clean 2-2-2-2

WOD:

3 Rounds
1 min Row (Calories)
1 min Push-ups

Rest 2 min

3 Rounds
1 min Double Unders
1 min Abmat Sit-ups

Rest 2 min

3 Rounds
1 min Lunge Steps
1 min Dumbbell Bent Over Rows (35/20)

Score = Total reps from all 3 workouts

“Ultimate Crossfit at the Spartan Sprint race over the weekend”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “What the mind can conceive and believe it can achieve.”–Napoleon Hill

 

 

 

 

 

Congratulations to our athletes who threw down at the Eternal Raid competition on Saturday. A big shout out to Taylor Seeloff who finished 3rd in the men’s division, Kim Norton who finished 3rd in the women’s division and Alex Sanchez who finished 3rd in the men’s scaled division. Great work guys! 3 athletes on the podium, not a bad day at all.

 

Ultimate Crossfit Bootcamp will be hosting a “Bring A Friend Day” this Wednesday for all class times (5:30, 6:30 and 9:30). If you’ve ever wanted to check it out or have a friend you want to get up and get moving, here’s your chance. Email bootcamp@ultimatecrossfit.com with any questions.

 

COMING SOON: THE 2012 ULTIMATE CROSSFIT PUSH-UP CHALLENGE!

The 100 day Push-up Challenge is coming soon. Very soon. Starting on April 1st… and no, this is not some lame attempt at an April fool’s joke. It is time to get stronger and “pump you up”. Beach season is almost here people!! And it is time to affect positive change in the lives of those who need it. More specifically, our Wounded Warriors.

The What: 100 days of Push-ups in honor and dedication of our heroes who came home injured. Essentially, you have 1 Push-up to complete on Day 1. 2 Push-ups to complete on Day 2. 3 Push-ups to complete on Day 3. And so forth. Just like last year’s Burpee Challenge. All the way up to Day 100 when you will complete 100 Push-ups. That ends up being 5,050 total Push-ups completed by July 9th.

The Why: To get stronger in our upper bodies. To finally get Push-ups off the list of our goats by making them easier to do and to raise money for our injured service men and women.

The How: You must donate $25 as your “buy in” to participate. A portion of this will be going toward a challenge tee shirt and the remaining $$ will be going to our Wounded Warriors.  After you’ve paid, put your name on the whiteboard inside the gym entrance. If you drop out, you will have to erase your name from the board. This challenge is base entirely upon the Honor System.

The Rules: You can complete the Push-ups for each day between midnight and 11:59 p.m. Break them into sets however you’d like. Push-ups in a WOD at the gym WILL COUNT toward your total for that day. As will Push-ups in the warm-ups. However, they may not be paid forward or backward. You may miss ONE DAY as often as you’d like, but you MUST make up those Push-ups as well as the current day’s Push-ups the very next day. You cannot miss two consecutive days. In other words, if you miss Day 67, you’ll have Day 67 AND 68 to make up ON DAY 68 (or, 135 Push-ups total). If you miss two consecutive days you are out of the challenge. Push-ups must be chest to deck at the bottom and full extension with arms locked out at the top. You may do Push-ups from your knees if you do not have full range of motion Push-ups (again, Honor System).

 


CF WOD 3/26

Strength:

Power Clean 2-2-2-2

WOD:

3 Rounds
1 min Row (Calories)
1 min Push-ups

Rest 2 min

3 Rounds
1 min Double Unders
1 min Abmat Sit-ups

Rest 2 min

3 Rounds
1 min Lunge Steps
1 min Dumbbell Bent Over Rows (35/20)

Score = Total reps from all 3 workouts


**Bring A Friend Day is this Wednesday, 3/28.**

This is NOT an April Fool’s Joke… 04/01/12 begins our Push Up Challenge. This challenge will operate exactly like the Burpee Challenge from last year. 1 Push Up on Day 1, 2 Push Ups on Day 2 and so on until Day 100 when you will complete 100 Push Ups for a total of 5,050 Push Ups. “Buy in” is $25 to participate. You will receive a t-shirt at completion of the Challenge and the remainder of the $$ raised will go to benefit the Wounded Warrior Project.

Full rules and details on the Challenge are here.

3/26 Workout:
On-the-minute for 15 minutes complete 40m Shuttle Run, 7 Incline Push Ups, 5 Dips, 3 Burpees. Finish with Squat Mobility/Tabata Squats.


3/26 BC

3/26 Workout:
On-the-minute for 15 minutes complete 40m Shuttle Run, 7 Incline Push Ups, 5 Dips, 3 Burpees. Finish with Squat Mobility/Tabata Squats.


CF Blog 3/27

“Post WOD Mobility Shoulder Stretch”

WOD:

“Amanda”

9-7-5

Muscle-ups

Squat Snatches (135/95)

“Amanda Miller”

 

 

 

 

 

 

 

 

ULTIMATE CROSSFIT BOOTCAMP REMINDER: Tomorrow is “Bring A Friend Day” at at Bootcamp sessions. If you’ve ever wanted to try it out or suggest it to a friend, Wednesday’s the day. email bootcamp@ultimatecrossfit.com with any questions.

 

From the Crossfit Games site:

Five down, zero to go.

With all five workouts in the books, the 2012 Reebok CrossFit Games Open has officially come to a close.

Nearly 61,000 competitors have faced down an unpredictable challenge each week for the last five weeks. Some fought for the top 60, while others worked hard simply to remain in the game. More than half of the competitors who started the Open submitted their final score.

Number of Scores Submitted
12.1 – 60,947
12.2 – 54,506
12.3 – 49,115
12.4 – 43,755
12.5 – 32,877 (As of 4 p.m. Sunday, March 25)

The field may have doubled, but the Games champions are unfazed. After five weeks, the 2011 Fittest Man on Earth, Rich Froning Jr., and the 2010 Fittest Woman on Earth, Kristan Clever, have taken 1st in the overall worldwide standings. The past champs are in it to win it in 2012.

 

2012 CF Games Open

What are your thoughts as you reflect upon your performance in the 2012 Crossfit Games Open. Are you proud of what you accomplished? Is there anything that you wished you would have done better at/on?

I’ll tell you what… I am proud of what you accomplished. I am damn proud of each and every one of you that signed up to give it a go.  The Games is scary man. The workouts and the preparation for these workouts can be stressful, they can be consuming but they can also be fun. With the gym as a whole I think we had fun and I thank you guys for that.

Congratulations to everyone who competed and Congratulations to Jayme Bowles and Liz Naum who have qualified to compete individually at the 2012 Crossfit Games Mid-Atlantic Regionals. A huge accomplishment ladies. Way to go!!!

Ultimate Crossfit has also qualified for the Team competition at the Mid-Atlantic Regionals. Way to go UCF!!! Qualifying for the Regionals as a team is the result of everybody in the gym putting in hard work and effort into these workouts.  So thank you to all of the athletes who competed with Ultimate Crossfit this year. The Team represents the entire gym when they head to regionals, not just the few people who made the team.  They represent us all.  We will announce the 2012 Ultimate Crossfit Regionals Team soon…

 

 


CF WOD 3/27

WOD:

“Amanda”

9-7-5

Muscle-ups

Squat Snatches (135/95)

 


A few thoughts this morning.

1. We talk about our food a lot, right? It takes up about 25% of my life. And, by 25%, I mean more like half my life. When I say “we,” I’m talking about you and I… the folks who are really thinking about this stuff. Who are exercising regularly, getting good sleep as often as we can and thinking about what “we” eat. That doesn’t count the exponentially larger percentage who doesn’t think about the food they eat… or the other percentage of folks who just flat out don’t care. “We” also doesn’t include children. What about the Pink Slime situation? (watch this) What about the politics and money-grubbing that goes into marketing foods to children? Our children have allergies (ever think about how a stronger immune system might better fight external elements) and obesity (we all recognize this as an issue by now, I hope) and all kinds of issues that start with the food and the fuel they take in. When we do a Paleo Challenge or some adult is really making a change in their diet, I always hear “It’s hard, y’know, because I have to cook two meals… one for the adults and one for my kids… they won’t eat that stuff.” To compound it, “My kid doesn’t like vegetables” or “She only wants to eat mac and cheese.” On the other hand, I empathize with your situation. It’s hard to fight marketers who have your kids’ ear and the incessant nagging in the grocery store, not to mention their peers at school who are consuming whatever sugar-in-a-box/bottle they can get their mitts on. And, hey, who has the time anyway? Overweight children are far more likely to become obese adults than children who maintain a healthy weight through adolescence. They are also more likely to develop diabetes, high blood pressure, heart disease and many other conditions. Not to mention the social ramifications… Check 1, 2 and 3.

So what then? Unfortunately, that part is up to us. You. Me. Arm yourself with research and questions that need answers. How can we make our lives and the lives of our children healthier?

And, yes, I understand that having no kids of my own, that’s easy for me to say. So, I’m going back in the bubble now, where everyone eats a perfectly clean and healthy diet and outside influences don’t exist and unicorns are the preferred mode of transportation.

2. Tomorrow is Bring A Friend Day at BC.

3. Our Push Up Challenge begins Sunday, April 1. (that’s no joke)

3/27 Workout:
Interval Work: 1600m / Rest 3 min / 1200m / Rest 2 min / 800m / Rest 1 min / 400m


What is MOGA?
Moga is a performance based yoga and mobility program.  We provide a combination of deep stretch yoga, thai yoga massage, and foam rollers into a small class environment that will enhance long term performance and improve quality of life.

We work with our athletes to increase flexibility, shape lean muscle and sharpen mental focus.

Moga athletes build strength and endurance while reducing stress, recovery time and injury risk to maximize athletic performance.

We believe that body position and correct alignment are critical to functional movement.  We will always provide assisted instruction in every class to make sure each individual is given the attention they deserve and need.

Backgrounds:

Beth Lange

Beth has had a passion for health and fitness her entire life. She was introduced to yoga over 10 years ago and has been practicing ever since. Deep stretch has become Beth’s favorite practice because it helps relax her mind and gives her the ability to keep up with her active lifestyle, which mostly includes Crossfit, running, and backpacking.

Beth competed at a National level in year round swimming and took up running in college. After college, Beth pursued her love for an active lifestyle and started her career as a personal trainer and nutrition consultant.  She is currently well experienced in Thai Yoga Massage, holds certifications in Yoga, Crossfit Mobility,  Level 1 Crossfit Training.

Emily "Breeze" Ross

Always driven by the passion and exhilaration of an active lifestyle, Emily Breeze has participated in competitive, including NCAA  Division 1 sports and recreational events throughout her life. She graduated from Winthrop University with a degree in education and taught in the public school system for 4 years.  Also, she attended Southeastern Institute to become a certified and licensed Bodywork and Massage Therapist (9906).

Her love of running, yoga, and Crossfit led to an interest in Thai Yoga Bodywork. She has completed numerous training sessions in Thai Bodywork and has been owner and operator of Clear Thai Yoga Bodywork in Charlotte, NC since 2009 (Registered Thai Therapist # 1798-11-A).  Specializing in working with both professional and competitive high-level athletes, her practice places an emphasis on increasing flexibility and range of motion in all areas of the body.

Additionally, Emily Breeze is trained and certified in Yoga and Crossfit Mobility.

Who can benefit?
EVERYONE, from the professional athlete that took a hard tackle in Sunday’s game, the stay at home parent training for triathlons, to the person working at a computer all day, or someone that just wants to get out of bed in the morning without aches and pains.

How can our classes shape the performance of people?  
Performance is shaped by increased flexibility and greater range of motion which allows for quick, powerful movement. MOGA also builds strength and endurance while reducing stress, recovery time, and injury risk.

How does someone get started?
All you need is yourself, a mat, and comfortable clothes- we provide the rest. Flexibility is the goal, not a prerequisite! Please visit our website www.mogacharlotte.com for pricing and class schedule.

How long have you two been involved with CrossFit and what are your favorite workouts:
Breeze: 1 1/2 years and I love running(distance/sprints), long chipper WODS, and HEAVY squats!

Beth: 1 1/2 years and my favorite WODS are metcons and chippers. I also enjoy throwing around heavy weights every now and then!


CF Blog 3/28

Strength:

Max Effort Bench Press

WOD:

“Death by 10 Meters”

“The Menace”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ONE PERSON by Lisbeth Darsh @ http://crossfitlisbeth.com/

Sometimes, all it takes is one person. Sometimes, you can do it all alone. But sometimes you just need one other person to believe, one other person to give a damn, one other person to say “Keep going” or “I know how you feel” or just simply “F*** yeah.”

One person to tell you “Get back on the bar” or “One more box jump and then you can rest” or simply “3-2-1-Go.”

One person. 

How simple is that and yet how incredibly difficult? Most of us are independent by nature. We want to believe we can do it all alone, without the help of anyone else. We want to do it all by ourselves. For us, the weakness is not in our efforts, but in our wanting, in our need for anyone or anything else in this life.

Yet just one person can make all the difference in our workout, in our day, in our week, in our lives.

One person to cheer. One person to coach. One person to basically give a damn about us.

Get in the gym today. Listen to that one person. And be that one person for someone else.

 

 

COMING SOON: THE 2012 ULTIMATE CROSSFIT PUSH-UP CHALLENGE!

The 100 day Push-up Challenge is coming soon. Very soon. Starting on April 1st… and no, this is not some lame attempt at an April fool’s joke. It is time to get stronger and “pump you up”. Beach season is almost here people!! And it is time to affect positive change in the lives of those who need it. More specifically, our Wounded Warriors.

The What: 100 days of Push-ups in honor and dedication of our heroes who came home injured. Essentially, you have 1 Push-up to complete on Day 1. 2 Push-ups to complete on Day 2. 3 Push-ups to complete on Day 3. And so forth. Just like last year’s Burpee Challenge. All the way up to Day 100 when you will complete 100 Push-ups. That ends up being 5,050 total Push-ups completed by July 9th.

The Why: To get stronger in our upper bodies. To finally get Push-ups off the list of our goats by making them easier to do and to raise money for our injured service men and women.

The How: You must donate $25 as your “buy in” to participate. A portion of this will be going toward a challenge tee shirt and the remaining $$ will be going to our Wounded Warriors.  After you’ve paid, put your name on the whiteboard inside the gym entrance. If you drop out, you will have to erase your name from the board. This challenge is base entirely upon the Honor System.

The Rules: You can complete the Push-ups for each day between midnight and 11:59 p.m. Break them into sets however you’d like. Push-ups in a WOD at the gym WILL COUNT toward your total for that day. As will Push-ups in the warm-ups. However, they may not be paid forward or backward. You may miss ONE DAY as often as you’d like, but you MUST make up those Push-ups as well as the current day’s Push-ups the very next day. You cannot miss two consecutive days. In other words, if you miss Day 67, you’ll have Day 67 AND 68 to make up ON DAY 68 (or, 135 Push-ups total). If you miss two consecutive days you are out of the challenge. Push-ups must be chest to deck at the bottom and full extension with arms locked out at the top. You may do Push-ups from your knees if you do not have full range of motion Push-ups (again, Honor System).


CF WOD 3/28

Strength:

Max Effort Bench Press

WOD:

“Death by 10 Meters”


Great work today and thanks for bringing your friends. Reminder that there’s a little deal for April… Refer a Friend and you both get 1/2 off (full price) for the month.

The Funk Eliminator.

“The Grass Itchies” or the “Freedom Funk.” Gotten it yet? Well, if you have, here’s my best advice on how to treat it. Get a shower as soon as you get home and use this Aveeno lotion with Hydrocortisone on the affected areas. Works for me.

**Push Up Challenge starts Sunday, 4/1.

3/28 Workout:
“Bootcamp Race”


BC 3/28

3/28 Workout:
“Bootcamp Race”


Endurance 3/28 & 3/31

Endurance WoD 3/28: 6 minutes on, 2 minutes rest.  4 Rounds.  Goal is pace consistency!

Again if the track is being dominated by a game, we will walk down to the smaller track at the corner of Runnymeade/Barclay downs.  Park at AG Middle School and walk towards Woodlawn. The track will be on your right at the Barclay downs intersection.  Text or call with ?’s. 704-491-8018.

Saturday Group Run: Approximately 5.5 miles starting from the gazebo at booty loop.  NEW ROUTE! 

Looking for a fun 5k?  Check out the CPCC Skyline Run!  Saturday, April 28th!


CF Blog 3/29

“What some call laziness others call strategy”

Strength/WOD:

Back Squat 5-5-5-5-5

“Hagerman”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Don’t miss out:

Ultimate Crossfit Group Outing: Charlotte Checkers Hockey, Saturday April 7th at noon.

 

 

 

 

What: The Charlotte Checkers vs. The Abbotsford Heat

Fan Appreciation Night  Blackout Presented by Amtrak – Players to wear third logo specialty black jerseys. Wear black to the game to support your Checker.

Come out on  Saturday, April 7th with your friends from Ultimate Crossfit. Grab a beer, watch some hockey and just hang out.

Tickets are $25

Email mike@ultimatecrossfit.com if you are interested in attending.


CF WOD 3/29

Strength/WOD:

Back Squat 5-5-5-5-5

 


Thursday’s segment: Random Notes.

Push Ups. Beef Recall. Red Meat = Happy. Resumes are soooo 2011. Budget Paleo? Heart Disease. Foreign words and movies. Stop Apologizing. MTV got 100 million FB “likes”? Superbug Suit. A nice cover. Alan Lomax. RIP Earl Scruggs.

April

3/29 Workout:
8 min AMRAP of 15 Ball Slams, 15 Bar Rows, 5 Hand Release Push Ups. Record Rounds and Reps and repeat for time after 2 min Rest.


3/29 BC

3/29 Workout:
8 min AMRAP of 15 Ball Slams, 15 Bar Rows, 5 Hand Release Push Ups. Record Rounds and Reps and repeat for time after 2 min Rest.


CF Blog 3/30

WOD:

“Tabata”

Row (calories)

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

“Open over, Regionals coming soon, what to do
what to do? Train baby train!”

 

 

 

 

 

 

 

A big THANK YOU to all who participated and gave time and money this past weekend for the “Kickin’ it for Connor” event we hosted. They were able to raise over $7,000! Passing their goal by over 2k!!! You guys rock!


CF WOD 3/30

WOD:

“Tabata”

Row (calories)

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

 


Great Month! Can’t believe March is over.

Article for parents: 7 Reasons Against Your Child Specializing in a Single Sport, and Why Travel Team Play is good at an early age.

Good luck to all the Cooper River Bridge Runners!

3/30 Workout:
12 min AMRAP of 15m Burpee Broad Jumps, 25m Uphill Walking Lunges, 200m Run. Then Uphill Partner Sprints x5. Then Core Work.


BC 3/30

3/30 Workout:
12 min AMRAP of 15m Burpee Broad Jumps, 25m Uphill Walking Lunges, 200m Run. Then Uphill Partner Sprints x5. Then Core Work.


CF Blog 3/31

WOD:

“Moore”

AMRAP 20

1 Rope Climb

400m Run

Max Rep HSPU

*Post total rounds and number of handstand push-ups completed for each round.

 

 

 

 

 

 

 

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.


CF WOD 3/31

WOD:

“Moore”

AMRAP 20

1 Rope Climb

400m Run

Max Rep HSPU

*Post total rounds and number of handstand push-ups completed for each round.


CF Blog 4/1

WOD:

“The 300 Workout”

25 Pull-ups

50 Deadlifts (135/95)

50 Push-ups

50 Box Jumps (24/20)

50 Floor Wipers

50 One Arm KB Clean and Press (1 pood)

25 Pull-ups

“Today we dine in hell”

 

 

 

 

 

 

Today is day 1 of the Push-up Challenge. If you don’t make it in today to celebrate day 1 with 50 push-ups from the workout,  please remember to do your 1 push-up at some point today 🙂 It can be anywhere. If you find a creative place to do push-ups during this challenge please send your pictures in so we can share with all.

The 100 day Push-up Challenge Starts today… and no, this is not some lame attempt at an April fool’s joke. It is time to get stronger and “pump you up”. Beach season is almost here people!! And it is time to affect positive change in the lives of those who need it. More specifically, our Wounded Warriors.

The What: 100 days of Push-ups in honor and dedication of our heroes who came home injured. Essentially, you have 1 Push-up to complete on Day 1. 2 Push-ups to complete on Day 2. 3 Push-ups to complete on Day 3. And so forth. Just like last year’s Burpee Challenge. All the way up to Day 100 when you will complete 100 Push-ups. That ends up being 5,050 total Push-ups completed by July 9th.

The Why: To get stronger in our upper bodies. To finally get Push-ups off the list of our goats by making them easier to do and to raise money for our injured service men and women.

The How: You must donate $25 as your “buy in” to participate. A portion of this will be going toward a challenge tee shirt and the remaining $$ will be going to our Wounded Warriors. Please give your money to a trainer, who will take care of it for you. After you’ve paid, put your name on the whiteboard inside the gym entrance (if you don’t put your name on the board, we won’t know to email you to get your t-shirt size… so…). If you drop out, you will have to mark through your name on the board. This challenge is based entirely upon the Honor System.

The Rules: You can complete the Push-ups for each day between midnight and 11:59 p.m. Break them into sets however you’d like. Push-ups in a WOD at the gym WILL COUNT toward your total for that day. As will Push-ups in the warm-ups. However, they may not be paid forward or backward. You may miss ONE DAY as often as you’d like, but you MUST make up those Push-ups as well as the current day’s Push-ups  the very next day. You cannot miss two consecutive days. In other words, if you miss Day 67, you’ll have Day 67 AND 68 to make up ON DAY 68 (or, 135 Push-ups total).  If you miss two consecutive days you are out of the challenge. Push-ups must be chest to deck at the bottom and full extension with arms locked out at the top. You may do Push-ups from your knees if you do not have full range of motion Push-ups (again, Honor System).

 


CF WOD 4/1

WOD:

“The 300 Workout”

25 Pull-ups

50 Deadlifts (135/95)

50 Push-ups

50 Box Jumps (24/20)

50 Floor Wipers

50 One Arm KB Clean and Press (1 pood)

25 Pull-ups