May-2013

Life

Spring is a time of dietary dilemma.

Many go through extreme shifts between diet phases, which isn’t healthy, nor efficient. You know what I’m talking about – massive calorie surpluses to starvation-like deficits; ADA-like carb recommendations to kicking it with the Paleo crew; and major overhauls to meal frequency and food patterns.

I prefer more subtle approaches, probably because I’ve come to look at diet within the confines of a lifestyle approach, rather than an unending series of unsustainable quick fixes and subsequent yo-yo’s.

Yes, you’ll go through different phases with different goals, which will require some modifications, but you should have a sustainable base structure you can ride year-round.

The foundation and frame stays the same, but the decorations can change.

We can argue over optimum dietary approaches into eternity, but making quality food choices and consistently hitting your target calorie and macronutrient numbers is by far the most important step to achieving any body composition goal, be it slashing fat or building muscle.

Regardless of our goals, we always want to provide our body with the essential nutrients and micronutrients necessary for optimum health and normal functioning. Beyond that, all other food intake is just a source of energy.

Good food choices optimize the health aspects of a diet and can do things like improve satiety, which can make the process a whole lot easier.

So embrace the challenge, aim to make your diet a total lifestyle change and reap the rewards for years to come.

 

Today’s Workout:
*April Benchmark*
“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run
Cash Out: Max Unbroken Jump Rope Singles


Today’s Workout:
#1) “Invisible Fran”, 21-15-9 of Squats and Push Ups.
#2) 10-9-8-7-6-5-4-3-2-1 of Burpees and Sit Ups.
#3) 21-15-9 of Wall Jumps and Dips, with stair climb between.
#4) 5 Hill Sprints.


CF Blog April 2

Strength: Press 5-5-5burpees

WOD: 5 Rounds
300m Row
15 Wall Balls (20/14)
10 Toes 2 Bar
15 Push-ups

 

Announcing our next Member Challenge….BURPEES!!!

Starting on Monday, May 13th we are kicking off a 60-day Burpee challenge.

Why?  To get over your hatred, embrace the burpee as the incredible
exercise that it is, and raise some money for the Mosaic School school here in Charlotte, founded by our own Nancy Tilton.

Essentially, you have 1 Burpee to complete on Day One, 2 Burpees to complete on Day Two, 3 Burpees to complete on Day Three… and so forth – All the way up to Day 60 when you will complete 60 Burpees!

That ends up being 1,830 total Burpees completed by July 11th .You must donate $10 as your “Buy In” to participate.  There will be an envelope in Hirst’s office labeled “I Love Burpees”.  Money goes there. After you’ve paid, put your name up on the whiteboard inside the gym entrance. If you drop out, (once you can look yourself in the mirror again) erase your name from the board.

**This challenge is based entirely on the Honor System.
RULES: You can complete the burpees for each day between midnight and
11:59 p.m. Break them into sets however you’d like. Burpees in a WOD at
the gym WILL COUNT toward your total for that day. 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 Burpees as well as the current day’s Burpees
the very next day. You cannot miss two consecutive days. In other words,
if you miss Day 37, you’ll have Day 37 AND 38 to make up ON DAY 38 (or, 98
Burpees total).

A Grace Period of 5 days is designated at the beginning of the challenge
in order to get people started who can’t/don’t make it to the gym the
beginning of the week, 5/13. You have until Day 5 to enter (Friday, May
17th), at which time you must have completed 15 Burpees to continue
participation on Day 6.


CF WOD May 2

Strength: Press 5-5-5

WOD: 5 Rounds
300m Row
15 Wall Balls (20/14)
10 Toes 2 Bar
15 Push-ups


Random Notes - MAY

A.

3D-Printed “Magic Arms”

Can We Expect to See the Dollar Menu Devalued?

50 of the Best Uses for Coconut Oil

5 Inflammatory Foods to Avoid

Crawling, Balancing, Rolling: The Importance of Practicing Natural Movements

How Heart Rate Zones Work

How to Find Fulfilling Work

I Love Winnie Cooper

The Webby Awards

B.

Kevin Spacey Becomes A Real-life Political Puppet Master in ‘House of Nerds’

10 Things Most Americans Don’t Know About America

How 99.9% Of People Judge the Quality Of Their Coffee

Why Tabasco Is – and Always Will Be – Better than Sriracha

12 Things You Didn’t Know About Hard Cider

Best New York City Street Art Of 2013

The Jealous Curator

Winners of the 2013 Sony World Photography Awards

Zach Braff Meets Kickstarter Goal for ‘Garden State’ Sequel

‘World’s 50 Best’ Restaurants 2013

Primal Cravings

The Top 12 American Boomtowns

C.

Beards Keep You Young, Healthy & Handsome, Says Science

22 Unbelievable Places that are Hard to Believe Really Exist

List of British Words Not Widely Used in the United States

A-Trak & Tommy Trash – Tuna Melt

Watch The Flaming Lips Perform Yoshimi Battles The Pink Robots in Full

Coachella Through Capable Lenses

Amazing Animations of Fruit and Vegetable MRIs

Dude Foods

 

Today’s Workout:
#1) “Invisible Fran”, 21-15-9 of Squats and Push Ups
#2) 10-9-8-7-6-5-4-3-2-1 of Burpees and Sit Ups
#3) 21-15-9 of Wall Jumps and Dips, with stair climb between
#4) 5 Hill Sprints


Announcing our next Member Challenge….BURPEES!!!

Starting on Monday, May 13th we are kicking off a 60-day Burpee Challenge.

Why?  To get over your hatred, embrace the burpee as the incredible exercise that it is, and raise some money for the Mosaic School school here in Charlotte, founded by our own Nancy Tilton.

Essentially, you have 1 Burpee to complete on Day One, 2 Burpees to complete on Day Two, 3 Burpees to complete on Day Three… and so forth – All the way up to Day 60 when you will complete 60 Burpees!

That ends up being 1,830 total Burpees completed by July 11th .You must donate $10 as your “Buy In” to participate. There will be an envelope in Hirst’s office labeled “I Love Burpees”.  Money goes there. After you’ve paid, put your name up on the whiteboard inside the gym entrance. If you drop out, (once you can look yourself in the mirror again) erase your name from the board.

**This challenge is based entirely on the Honor System.

RULES: You can complete the burpees for each day between midnight and 11:59 p.m. Break them into sets however you’d like. Burpees in a WOD at the gym WILL COUNT toward your total for that day. 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 Burpees as well as the current day’s Burpees the very next day. You cannot miss two consecutive days. In other words, if you miss Day 37, you’ll have Day 37 AND 38 to make up ON DAY 38 (or, 98 Burpees total).

A Grace Period of 5 days is designated at the beginning of the challenge in order to get people started who can’t/don’t make it to the gym the beginning of the week, 5/13. You have until Day 5 to enter (Friday, May 17th), at which time you must have completed 15 Burpees to continue participation on Day 6.


CF Blog May 3

Strength: Front Squat 2×20 @ 40-60%photo (8)

WOD: “Viking Invasion” (from 8/21/12)

Teams of two split any way (teams run together but with just one hammer)

  • 1000m
  • Row
  • 400m Run (with sledgehammer)
  • 100 Sledgehammer Strikes 400m Run (with sledgehammer)
  • 1000m Row

 All $$$ from our Burpee Challenge will be going to the Mosaic School- want to learn more?

From Nancy:

The Mosaic School exists to offer parents an alternative to traditional education systems.  Our mission is to aid each student in the process of finding their own way in the world that is fulfilling to him or her.  Each student has freedom to cultivate their own interests in a caring community consisting of peers, teachers, & parents. 

Our community also supports the practice of sustainable living. We strive to teach our next generation how to lessen their carbon footprint and connect with nature. Our community garden has just gotten started with lettuce, tomatoes, squash, & swiss chard. Children will connect with their food as they plant it, watch it grow, harvest and take it home to eat!

As a new school, we are in need of many items to help us build our dream. We currently borrow gardening and workshop tools and are in need of our own school set of tools so we can continuously work on projects – for example, building compost bins, adding garden plots, and building a shed. With both Mother’s and Father’s day quickly approaching, maybe it’s time to retire some old tools and replace them with new ones for the mom and dad in your life! We could use almost any item, including:

 

  • Any type of gardening tool: shovels (hand and large), hoes, rakes, aerators, gardening gloves
  • Hand tools: Hammers, screwdrivers, pliers, wrenches, hand saws
  • Other tools: Electric Drill, Levels, staple gun, vice
  • Nails, screws & lumber
  • Adult or children’s workbench

 

We are also planning to start several other projects to support sustainable living – and not just for our school community, but for the entire Charlotte community. One way we feel we can impact Charlotte is by building an aquaponic community garden at Area 15, located outside of Noda in Opportunity Park. This area is considered a “food desert” where access to fresh, affordable, & local food is not available to residents. We envision our students learning how to build and maintain the garden to then see how their harvest enriches the local community.

Any financial contributions or other general school contributions are greatly appreciated. You can find a list of other items our school is in need of at http://mosaic-school.org/support/.

If you have any item to donate, please contact Nancy Tilton at mosaicschoolinfo@gmail.com and she will arrange pick up!

A huge thank you to Ultimate Crossfit for supporting this dream! This is truly an amazing community and I’m so happy to be a part of it. 

 

 


CF WOD May 3

Strength: Front Squat 2×20 @ 40-60%

WOD: “Viking Invasion” (from 8/21/12)
Teams of two split any way (teams run together but with just one hammer)
1000m Row
400m Run (with sledgehammer)
100 Sledgehammer Strikes
400m Run (with sledgehammer)
1000m Row


PPBP

Paleo Plantain Beef Pie

Prep time: 30 min     Cook time: 1 hour    Makes: 8″ x 8″ dish

Ingredients:

  • 1 lb (500 g) grass-fed ground beef
  • 1/3 cup diced red pepper
  • 1/2 of an onion, diced
  • 1 bay leaf
  • 4 oz can diced mild green chilis
  • 1 cup fire-roasted diced tomatoes
  • 1/4 cup canned tomato sauce
  • 2 Tbsp dried currants (or raisins)
  • 2 Tbsp chopped olives (green or black)
  • 1 Tbsp apple cider vinegar
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp achiote or paprika
  • 4 large slightly-ripe plantains (some yellow, some dark spots)
  • Coconut oil
  • 2 eggs
  • 1 tbsp water
  • Chopped cilantro for garnish, optional

Directions:

  1. Preheat the oven to 350F (175C). Grease the inside of an 8″ x 8″ glass dish with coconut oil and set aside.
  2. Heat a large skillet over medium-high heat. Brown the ground beef completely. Lower the heat and to the same skillet, add the red pepper, onion and bay leaf. Cook for 4-5 minutes until the veggies are softened.
  3. Add the green chilis, diced tomatoes, tomato sauce, currants, olives, apple cider vinegar, paprika, salt and pepper. Stir to combine and simmer for 5 more minutes. Remove the bay leaf.
  4. Peel and slice the plantains into 1/3″ diagonal pieces. To peel, cut off both ends and slice through the skin lengthwise, then peel off in sections. If any skin remains, trim it off with a knife.
  5. In another skillet (I like cast iron for this task) over medium heat, add a couple tablespoons of coconut oil and begin to brown the plantains in a single layer, about 2 minutes per side. You’ll have to do this a few times until all the plantains are golden brown. Caution: if you walk away or get distracted, these will easily burn. Remove to a paper towel-lined plate to drain.
  6. In a small bowl, whisk the eggs and water.
  7. Now you’re ready to assemble the pie: in the bottom of the dish, pour half of the egg mixture. Place plantains in a single layer on top of the egg. Spread half the meat/veggie mixture on top. Add another layer of plantains. Add the rest of the meat/veggie mixture. Top with one final layer of plantains. Pour the rest of the egg mixture on top. [To summarize: egg – plantain – meat – plantain – meat – plantain -egg].
  8. Bake for 1 hour and let sit for 10 minutes before you slice into the pie.
  9. Nosh.

 

Today’s Workout:
May Benchmark – PT Test


CF Blog May 4

WOD: “Bradshaw”

In honor of Cinco de Mayo weekend... ;-)
In honor of Cinco de Mayo weekend… 😉

10 Rounds
3 HSPU
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders

 

BrianBradshawHero_th.jpg

 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


CF WOD May 4

WOD: “Bradshaw”
10 Rounds
3 HSPU
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders


CF Blog May 5

WOD: 3 Roundsphoto (7)
800m run
25 KB Swings (1.5/1)
25 Abmat Sit-ups
25 Ball Slams (30/20)

Core: 3 x max effort L-Sits


CF WOD May 5

WOD: 3 Rounds
800m run
25 KB Swings (1.5/1)
25 Abmat Sit-ups
25 Ball Slams (30/20)

Core: 3 x max effort L-Sits


WoD: 10 Rounds: Shuttle Run – 10 KB C&J – 5 Push-ups
Cash Out: Prowler/Core Work


5.6.13 & 5.8.1 TESTING

photo-17

 

The happy crew on Saturday. Who is the most intimidating?

5.6.13 @ 6PM at the AG track. Forecast is calling for rain, I will make the call by 4 pm if we need to cancel and post to FB and the COMMENTS section of blog.

800 m ALL OUT

400 m ALL OUT

200 m ALL OUT

100 m ALL OUT

About 8-10 minutes rest between

For those of you who want additional mileage and/or don’t have interest in your testing numbers, you will be given the option of running an additional interval with the longer rest time given, and then just starting the next distance at the same time as the testing crew. So you would end up running 2 x 800s, 2 x 400s, 2 x 200s, 2 x 100s.

5.8.13 @ 6 AM in the PIT

1000 m row

500 m row

250 m row

About 8-10 minutes rest between

Same thing goes for those who want additional mileage on the rower. You may complete 2 x 1000, 2 x 500, 2 x 250m, but you must complete your second distance by the time the testing group begins their next (lower distance) interval.


CF Blog May 6

Strength: Back Squat 4×6 @ 65% (this is a light day)

WOD:
4 Rounds
7 Muscle-ups
400m Run

*(Sub for Muscle-ups will be 7 Pull-ups and 7 Ring Dips)

Momma’s Quote of the Week:  “The shoe that fits one person pinches another; there is no recipe for living that suits all cases.”–Carl Jung

Umm, you’re doing it wrong

We all have things we could work on, but we trainers have noticed that some peeps around the gym are just doing certain things plain wrong.  Here’s the dirty dozen of our top offenders…

1)      Foam Rolling

photo

 

 

 

 

 

 

 

 

 

 

2)      Ghost Busting
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3)      Impressing women

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4)      Board Games

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5)      Box Jumps

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6)      Muscle ups

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7)      Counting Reps

f

 

 

 

 

 

 

 

8)      You’re backwards

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9)      Mike Williams’ tape Grips

photo (5)

 

 

 

 

 

 

 

10)   Ruh-roh

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11)   No words…

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12)   Box Squats

photo (4)

 


CF WOD May 6

Strength: Back Squat 4×6 @ 65% (this is a light day)

WOD:
4 Rounds
7 Muscle-ups
400m Run

*(Sub for Muscle-ups will be 7 Pull-ups and 7 Ring Dips)


burpees

Announcing our next Bootcamp Challenge….they’re back…BURPEES!!!

Starting on Monday, May 13th (aka next Monday) we are kicking off a 60-day Burpee Challenge.

Why?  To get over your hatred, embrace the burpee as the incredible exercise that it is, and raise some money for the Mosaic School school here in Charlotte, founded by our own Nancy Tilton.

Essentially, you have 1 Burpee to complete on Day One, 2 Burpees to complete on Day Two, 3 Burpees to complete on Day Three… and so forth – All the way up to Day 60 when you will complete 60 Burpees!

That ends up being 1,830 total Burpees completed by July 11th .You must donate $10 as your “Buy In” to participate. I will collect money before each class in my official “I Love Burpees” envelope – so don’t forget to bring your cash money this week. After you’ve paid, you will be officially entered into the challenge. If you drop out, (once you can look yourself in the mirror again) I will “X” you off the list. Those that complete the challenge will be entered into a prize drawing for half-off their next month!

**This challenge is based entirely on the Honor System.**

RULES: You can complete the burpees for each day between midnight and 11:59 p.m. Break them into sets however you’d like. Burpees in a WOD at Bootcamp WILL COUNT toward your total for that day. 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 Burpees as well as the current day’s Burpees the very next day. You cannot miss two consecutive days. In other words, if you miss Day 37, you’ll have Day 37 AND 38 to make up ON DAY 38 (or, 75 Burpees total).

All $$$ from our Burpee Challenge will be going to the Mosaic School – want to learn more?

From Nancy:

The Mosaic School exists to offer parents an alternative to traditional education systems.  Our mission is to aid each student in the process of finding their own way in the world that is fulfilling to him or her.  Each student has freedom to cultivate their own interests in a caring community consisting of peers, teachers, & parents. 

Our community also supports the practice of sustainable living. We strive to teach our next generation how to lessen their carbon footprint and connect with nature. Our community garden has just gotten started with lettuce, tomatoes, squash, & swiss chard. Children will connect with their food as they plant it, watch it grow, harvest and take it home to eat!

As a new school, we are in need of many items to help us build our dream. We currently borrow gardening and workshop tools and are in need of our own school set of tools so we can continuously work on projects – for example, building compost bins, adding garden plots, and building a shed. With both Mother’s and Father’s day quickly approaching, maybe it’s time to retire some old tools and replace them with new ones for the mom and dad in your life! We could use almost any item, including:

  • Any type of gardening tool: shovels (hand and large), hoes, rakes, aerators, gardening gloves
  • Hand tools: Hammers, screwdrivers, pliers, wrenches, hand saws
  • Other tools: Electric Drill, Levels, staple gun, vice
  • Nails, screws & lumber
  • Adult or children’s workbench

We are also planning to start several other projects to support sustainable living – and not just for our school community, but for the entire Charlotte community. One way we feel we can impact Charlotte is by building an aquaponic community garden at Area 15, located outside of Noda in Opportunity Park. This area is considered a “food desert” where access to fresh, affordable, & local food is not available to residents. We envision our students learning how to build and maintain the garden to then see how their harvest enriches the local community.

Any financial contributions or other general school contributions are greatly appreciated. You can find a list of other items our school is in need of at http://mosaic-school.org/support/.

If you have any item to donate, please contact Nancy Tilton at mosaicschoolinfo@gmail.com and she will arrange pick up!

A huge thank you to Ultimate Crossfit for supporting this dream! This is truly an amazing community and I’m so happy to be a part of it. 

 

Today’s Workout:
WoD: 10 Rounds: Shuttle Run – 10 KB C&J – 5 Push-ups


WoD 1: 5 Rounds: 10 Box Jumps, 15 Yard Sales, 20 Squats
WoD 2: 21-15-9 Jumping Lunges, Handstand Kick-ups, Burpee Lateral Jumps


CF Blog May 7

Strength: Press 5-3-1 @ 70-80-90%943373_10101426949373937_743740438_n

WOD: (in BTWB)
500m row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row

 

Congrats to Cagney, T and Chad for all of their hard work and efforts that they’ve put into the Blondes vs. Brunettes Fundraiser for Alzheimer’s .  Months of preparation came to fruition this weekend at the annual football game…and of course the Brunettes won!  Good job ladies 🙂


From Mike:

Absolutely no SPITTING on the gym floors!!  Anyone caught spitting in the gym will have his/her membership revoked – no questions asked.


CF WOD May 7

Strength: Press 5-3-1 @ 70-80-90%

WOD: (in BTWB)
500m row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row


Mediocrity
There are a lot of supplements out there with all kind of great and spectacular claims. Take the below supplement for example, it sounds great but I would never recommend it… Nothing beats good old fashion hard work.
It seems a lot of people have the same goals in mind: they want to be strong, but not too strong. They want to be lean, but not too lean. If this sounds like you, you may be selling yourself short if you aren’t supplementing with Mediocrity +/-. This product blends together some of the most powerful ingredients to help you get to your goal. Let’s have a look at a few!
  • Inconsistent effort: Inconsistent effort is the precursor to inconsistency in general and has been shown to have a positive correlation with average, to below average, results.
  • Excuses: Let’s face it; nobody actually wants to confront the things that are holding back their progress. Excuses are a top ingredient for those looking to get around the truth. Research shows they can have a short-term effect on boosting self-validation. This is a perfect complement to your efforts in avoiding what it takes to be extraordinary.
  • Conflicting Goals: The guys in the lab threw in a bunch of conflicting goals, which is great news. With all these competing demands in the mix, you are sure to never really achieve anything notable in one category. Instead, you will be able to maintain slight decency in multiple areas.
  • Comfortable Situations: This is really cutting-edge. Using the most recent advances in science, they were able to include high doses of comfortable situations, guaranteeing that you will be able to avoid any kind of physical or mentally challenges. Research showed that a test group (subjects were given an effective dose of comfortable situations) was able to maintain or lower their current fitness levels 100% better than a control group that was given varying amounts of uncomfortable situations. In fact, each person in the control group all showed an amount of progress. As you can see, getting outside of comfortable could totally thwart your efforts, so every little bit helps!

If this sounds great to you then you may want to consider supplementing with Mediocrity (+/-). But I would advise against it, instead push yourself to do and be the best you can be and amazing things will happen naturally!

Today’s Workout:
Tough


Partners each complete 400m Run, 25 Row Boats, 400m Run, 50 Situps, 400m Run, 100 Mtn Climbers, 400m Run.
Partner 1 runs while Partner 2 completes the task then switch.


CF Blog May 8

photo (8)
“hey guys, what should we wear to the gym tomorrow?”

Strength: Deadlift OTM for 10 minutes @ 80%

WOD: “Tabata”
Sledge Hammer Strikes
1 min Rest
Ring Rows
1 min Rest
Abmat Sit-ups
1 min Rest
Double Unders

*Score is total reps*

Check out this great article from Fitnesspainfree.com:

12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1

by Dan Pope

The largest criticism I hear about crossfit is about how dangerous it is and how many people get hurt doing it, blah, blah, blah.  Maybe we should all just hide in a closet and pray for muscles and a six pack?  That’s probably safer then trying something challenging like a snatch.  Of course its not great to plow through random exercises with terrible technique for hundreds of reps.  But if that’s what you believe crossfit is then my friend you need to find a better gym.

Crossfit can be done poorly and can be done correctly, just like any other fitness system.  Instead of condemning crossfit as some sort of fitness fad that’s sure to blow up your rotator cuff let’s try to figure out a way to make it better shall we?

1. Get Your Mind Right

“Whether you believe you can, or you believe you can’t, you’re right”

– Henry Ford

karelin 12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1What’s the difference between you and an olympic gold medalist?  Genetics? Coaching?  Programming? Great Facilities?  Training partners?  Well for one I bet you 100% that the olympic athlete has a very specific way of thinking.  Their mental game is iron clad.  They believe in themselves.

However, I will say that we all put our pants on one leg at a time.  These individuals may seem like it, but they aren’t superhuman.  Laird Hamilton (Professional Big Wave Surfer) has an awesome quote that helps to point out the difference between normal individuals and those who have achieved greatness.

“We are our own worst inhibitors”

If we could stop making excuses for our goals and dreams we’d be that much closer to actually attaining them.  Humans are capable of tremendous things.  Having the right mindset is definitely at the foundation.

dan gable 12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1Want some inspiration?  Take some from Dan Gable.  I’m a huge fan of being inspired and inspiring others and have written about it quite a bit in the past.  Want to get charged up?  Read this.  If that didn’t do the trick then give this a read.  If that didn’t work, you may already be dead and I feel badly for you.

Making the commitment to excellence isn’t easy.  It’s a lonely road, set apart from status quo and away from “normal” by society’s standards.  Sitting on the couch is easy.  Eating doritos for lunch is easy.  Staying up late and sleeping in is easy.  However, is this the way you want people to think of you? Or the way you want to be remembered once you’re dead and gone?  For me, hell no!

Every action you take in your life is either a step toward the person you aspire to become or a step in the opposite direction.  The power is yours (Captain Planet reference).captain planet 12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1

On top of that your way of thinking has an incredible influence on whether or not we get injured and also how we recover from injury.

  • Fear about your current injury decreases your ability to recover
  • Stress and an introverted personality can increase your risk of injury
  • Having competitive anxiety increases your risk for injury.  Believing you are more prone to injury or ill-health can be a self-fulfilling prophecy!

2. Don’t Put Fitness on Dysfunction

I stole this directly from Gray Cook.  It means that we shouldn’t be using complex exercises to develop fitness without having taught proper technique and mastery of these exercises first.  Crossfit is large group of skills that require disciplined practice to master.  To me this is part of what makes crossfit so enjoyable and challenging.

As fitness professionals and enthusiasts we’re so caught up in the more reps, more weight, beat the clock mentality we forget that we’re trying to actually get better at moving properly.

bolt 12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1Squats are a skill, pullups are a skill, olympic lifts are a skill, running is a skill, jumping and landing are skills.  What happens when we just throw complicated movements together and tell you to perform them as fast as possible without getting your technique together first?  Torn meniscus, rotator cuff tears, disc herniations, volcanoes erupt, planets colide, etc etc.  You get the point?

Using crossfit properly involves teaching how to do these movements correctly and then practicing, practicing, practicing.

3. Perfect Technique Always

This is a bonehead rule and an extension of the above principle.  Do you want a surefire way to get better, stronger, faster and more efficient while decreasing the likelihood of getting hurt?  Stop using crappy technique.

bubka 12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1Want to know what happens when your form breaks down?  You get less efficient, you get weaker, you get hurt.  I’ve written about this extensively in the past.  Ever wonder why when someone breaks a world record in a given sport it looks so effortless and perfect?  That’s because if their technique broke down they wouldn’t have set a world record.  It’s that important.

Poor technique is also going to decrease your efficiency.  Remember the old saying that practice makes perfect?  Well perfect practice makes perfect. Practice just makes permanent.  When we practice poor technique we get better and better at doing poor technique. We want to get better not worse right?

chalkboard 12 Idiot Proof Principles to Crossfit Performance and Injury Prevention: Part 1On top of that crappy technique makes you look like a tired and mortally wounded animal flopping around in the gym.  It curdles my blood.  It’s like someone scraping their nails against a blackboard to me.  This is probably the biggest reason why so many crossfit haters exist.

Continue reading….


CF WOD May 8

Strength: Deadlift OTM for 10 minutes @ 80%

WOD: “Tabata”
Sledge Hammer Strikes
1 min Rest
Ring Rows
1 min Rest
Abmat Sit-ups
1 min Rest
Double Unders

*Score is total reps*


It's About Your Health

Sometimes I think we focus too much on the almighty scale and body fat percentage and forget about something even more important… Your Health.

Health is what psychologist Abraham Maslow called a deficiency need, which means that when you’ve lost it, getting it back is the only thing in the world that matters.

Unfortunately, two corollaries to this theory of human motivation are:

1. Most people won’t lift a finger to improve their health until something bad happens (they have to hit “rock bottom” to change), and

2. When you’ve got your health, you tend to take it for granted.

That’s why we need constant reminders to keep our focus on health and keep health right on top of our list of life values.

If your definition of health is merely the absence of disease, then subconsciously, the mere absence of disease means you’ve achieved your “goal.”

Therefore, you feel no motivation and no need to move above and beyond that and strive toward this definition:

Health: “A life of ABUNDANT energy, vitality and strength.”

We NEED these reminders.

That’s why I get such a thrill when I here you peeps talk not just about your new PR’s or strength accomplishments, but ALSO about health and what that new-found healthy lifestyle has done for your life.

Gaining muscle and losing fat is nice, but what could be better than gaining muscle, losing fat, getting stronger AND feeling your health, energy and vitality skyrocket!

 

Today’s Workout:
Partners each complete 400m Run, 25 Row Boats, 400m Run, 50 Situps, 400m Run, 100 Mtn Climbers, 400m Run.
Partner 1 runs while Partner 2 completes the task then switch.


Slam Ball Love in the Parking Lot


CF Blog May 9

Power Clean 2-2-2-2-2 (no touch and go – reset for each rep)

Throwback Thursday
Throwback Thursday

WOD: “Tiger Blood”
3 Rounds
10 Clean & Jerks (135/95)
400m Run

 

From our friends at modpaleo

 

If you’re in the market for supplements, check out this article from our friends at modPALEO before you head out to your neighborhood GNC – you may be surprised by what should and should not fill your basket…

Also, if you haven’t done so lately – check out the new happenings on the modPALEO site.  Paleo meals for kids?  You better believe it!

Best Supplements for People Following a Paleo Diet

 We are a generation that has been raised on vitamins and supplements.  As a kid, I can remember fighting with my two older brothers when we were given our daily allotment of Flintstone’s Vitamins (we were all after the coveted “purple Dino”).

As adults, we are inundated with a seemingly limitless variety of vitamin and supplement choices to fit our age, lifestyle and even sex.  It can all be very confusing.  The good news is this– if you follow the Paleo diet, you should not need a multivitamin because you will get all of the nutrients you need from fresh seasonal veggies & fruit, meats, fish and good animal fats.  And even better news, if you eat the wonderful modPALEO meals, you get a fantastic variety of all of these nutrients without even having to think about it!

In his book, The Paleo Diet Solution, Robb Wolf argues that as humans, all of our dietary needs can be met with good nutrition.  Wolf further contends that despite the vast array of supplements available to modern man, these supplements could never adequately make up for poor diet, exercise and sleep habits (Wolf, 271).  But while Wolf advises against popping a vitamin to negate the effects of poor dietary choices, he, along with Mark Sisson and Melissa and Dallas Hartwig (the other big names in Paleo nutrition) argue that there are some supplements that are actually worth adding to your daily routine.

Here are my Top Four:

Vitamin D – this vitamin is essential for bone growth and calcium absorption.  According toWebMD, vitamin D deficiency has been linked to “breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain.”

The good news is that your body makes Vitamin D on its own, but only with proper exposure to sunlight.  So get out and get active!!  Take a lunch break walk, plant some flowers, go for a bike ride – you don’t need to be a bathing beauty to catch some rays!

Fish Oil– Fish oil is absolutely essential in balancing Omega-3 and Omega-6 ratios, reducing inflammation and aiding in recovery.  Additionally, Mark Sisson notes that “the research on fish oils is extraordinary, showing benefits across the board from decreased risk for heart disease and cancer to lowering triglycerides, improving joint mobility, decreasing insulin resistance and improving brain function and mood”(Click here for full article).

The Whole9 site also has a really great fish oil calculator on their site so that you can figure out exactly how much you should be taking.  I highly recommend the Stronger, Faster, Healthier Fish Oil…it’s not cheap, but it is well worth it.

Probiotics – these promote healthy gut flora that aid in digestion.  While probiotics should be in your daily regimen, they are especially important if you have been prescribed a regimen of antibiotic.  You can get your probiotics in certain yogurts (if you are Primal), fermented vegetables and from special probiotic drinks found in your local health food stores.

Magnesium – not only does magnesium play a hand in “blood clotting, energy production, muscle contraction, and nerve transmission” (Wolf, 279), it is also used as a natural sleeping agent.  On the Whole9 site, the Hartwigs recommend, “300-500mg at bedtime. We call our magnesium the “Magic White Powder” because of how well it makes us (and a number of our clients) sleep.   (You can use capsule or powder form – we prefer powder, mixed in a little water, immediately before bed.)”  You can find magnesium supplements at health food stores and pharmacies – just be careful of the additives, read the nutrition labels carefully!

Along with the above recommended supplements, I would also highly recommend scoping some of the aforementioned sources to gain some perspective on digestive enzymes to see if they would be right for you.

If you’re wondering why calcium did not make the list (after all, you don’t eat dairy on a Paleo diet) don’t fret!!  There are fantastic sources of calcium outside of supplements and dairy, like salmon, collard greens, kale, figs, sesame seeds, almonds and oranges…just to name a few!

So don’t tether yourself to the supplement aisle.  There is a reason our ancestors did not need supplements – they were active and made good, seasonal dietary choices.  Get out there and do the same!


CF WOD May 9

Power Clean 2-2-2-2-2 (no touch and go – reset for each rep)

WOD: “Tiger Blood”
3 Rounds
10 Clean & Jerks (135/95)
400m Run


5.11.13 Hills on a Saturday

IMG_3514

 

Sometimes, we race each other on the last set and this happens.

5.11.13 @ 8AM @ AG track.

4 x LONG HILL (recovery is the slow jog down the hill + 1:00)

6 x SHORT HILL (recovery is walk down the hill + :30)


Random Notes - MAYKettlebells Improve Balance and Job Satisfaction… a great 2-1 benefit!

You Want Maximal Performance & Size Gains + Complete Thigh Development? Then Full Squats are For You… so that means ATG!

Meet the Family That Never Learned to Walk on Two Legs… the bear crawl.

Pain & Gain Exclusive With Mark Wahlberg And Dwayne ‘The Rock’ Johnson… a summer blockbuster?

The Persistence of Carson Daly… Total Request Live.

Deep Inside Taco Bell’s Doritos Locos Taco… I have not had the “pleasure” of trying one of these.

The People You Meet at McDonald’s… unique, to say the least.

An Ingenious Cookbook Uses Infographics Instead Of Words… creative cooking.

How to Make Cocktails With Your Keurig… don’t try this at home.

iFlask… stay thirsty, my friends.

One Week, No Food… not healthy.

How to Eat an Apple Like a Boss… eat the whole thing, don’t waste the apple!

Lovage Me Tender… food view.

BasilGenovese… yum.

RGB Exhibitions…  trichromatic.

Mind-Bending Recursive Illusion Created Using Printed Photographs… experiment in transitions.

Things Come (Very, Very) Apart : The Picture Show… disposable culture.

Sounds Just Like… history repeats itself.

Beastie Boys on Being Stupid… ch-check it out.

24 Most Hardcore + Strength Moves… there are many ways to be strong!

Alex Ferguson to Retire at Season’s End… farewell Fergie!

Michael Jordan – “Maybe It’s My Fault” Nike/Jordan Commercial… Work hard, no excuses.

 

Today’s Workout:
Slam Ball Love in the Parking Lot


8 Full field sprints
2 Full field backwards jog
6 Half field sprints
2 Full field backwards jog
4 Half field sprints
2 Full field backwards jog
2 Full field sprints


CF Blog May 10

Strength: Back Squat 5×3 @ 80% (this is a heavy day)photo (9)

WOD: “Annie Goes Rock Climbing”
50-40-30-20-10
Double Unders
1-2-3-4-5
Rope Climbs

***Wear Pants or High Socks!!!***

Don’t forget:

Starting on Monday, May 13th we are kicking off a 60-day Burpee Challenge.

Why?  To get over your hatred, embrace the burpee as the incredible exercise that it is, and raise some money for the Mosaic School school here in Charlotte, founded by our own Nancy Tilton.

Essentially, you have 1 Burpee to complete on Day One, 2 Burpees to complete on Day Two, 3 Burpees to complete on Day Three… and so forth – All the way up to Day 60 when you will complete 60 Burpees!

That ends up being 1,830 total Burpees completed by July 11th .You must donate $10 as your “Buy In” to participate. There will be an envelope in Hirst’s office labeled “I Love Burpees”.  Money goes there. After you’ve paid, put your name up on the whiteboard inside the gym entrance. If you drop out, (once you can look yourself in the mirror again) erase your name from the board.

All $$$ from our Burpee Challenge will be going to the Mosaic School- want to learn more?

From Nancy:

The Mosaic School exists to offer parents an alternative to traditional education systems.  Our mission is to aid each student in the process of finding their own way in the world that is fulfilling to him or her.  Each student has freedom to cultivate their own interests in a caring community consisting of peers, teachers, & parents. 

Our community also supports the practice of sustainable living. We strive to teach our next generation how to lessen their carbon footprint and connect with nature. Our community garden has just gotten started with lettuce, tomatoes, squash, & swiss chard. Children will connect with their food as they plant it, watch it grow, harvest and take it home to eat!

As a new school, we are in need of many items to help us build our dream. We currently borrow gardening and workshop tools and are in need of our own school set of tools so we can continuously work on projects – for example, building compost bins, adding garden plots, and building a shed. With both Mother’s and Father’s day quickly approaching, maybe it’s time to retire some old tools and replace them with new ones for the mom and dad in your life! We could use almost any item, including:

 

  • Any type of gardening tool: shovels (hand and large), hoes, rakes, aerators, gardening gloves
  • Hand tools: Hammers, screwdrivers, pliers, wrenches, hand saws
  • Other tools: Electric Drill, Levels, staple gun, vice
  • Nails, screws & lumber
  • Adult or children’s workbench

We are also planning to start several other projects to support sustainable living – and not just for our school community, but for the entire Charlotte community. One way we feel we can impact Charlotte is by building an aquaponic community garden at Area 15, located outside of Noda in Opportunity Park. This area is considered a “food desert” where access to fresh, affordable, & local food is not available to residents. We envision our students learning how to build and maintain the garden to then see how their harvest enriches the local community.

Any financial contributions or other general school contributions are greatly appreciated. You can find a list of other items our school is in need of at http://mosaic-school.org/support/.

If you have any item to donate, please contact Nancy Tilton at mosaicschoolinfo@gmail.com and she will arrange pick up!

A huge thank you to Ultimate Crossfit for supporting this dream! This is truly an amazing community and I’m so happy to be a part of it. 


CF WOD May 10

Strength: Back Squat 5×3 @ 80% (this is a heavy day)

WOD: “Annie Goes Rock Climbing”
50-40-30-20-10
Double Unders
1-2-3-4-5
Rope Climbs


chicken salad

CURRIED CHICKEN SALAD WITH HOMEMADE MAYO

Ingredients
2 boneless, skinless chicken breast halves – cooked & diced. I poached mine in chicken broth to make sure they were tender.
1/2 cup homemade mayonnaise (recipe below) or you can use a store bought paleo-friendly one.
1/4 cup dried apricots, finely diced
1/8 cup dried cranberries, finely diced
1/2 a small gala apple, finely chopped
2 tablespoons chives, minced
1/2 stalk celery, finely chopped
1 tablespoon green onion, finely chopped (white part only)
2 tablespoons red onion, finely chopped
1 teaspoon curry powder (mild)
salt + pepper to taste

  1. In a large bowl, combine all above ingredients. Mix all together and adjust salt + pepper to taste!
  2. Cut an avocado in half, remove the pit and top with chicken salad & serve!

Homemade Mayonnaise
My favorite mayo recipe is this one from the NY Times Dining & Wine section…

Ingredients 
One egg yolk, at room temperature
2 teaspoons Dijon mustard
1 Tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup mild-tasting olive oil

  1. Into the bowl of a food processor fitted with the blade, place the egg yolk, mustard, lemon juice, salt, and pepper.
  2. While it’s running, add the olive oil to the insert. The insert should have a tiny little whole in it that will slowly drip the oil into the food processor. Leave the food processor running until all of the oil has completely dripped through. This emulsification process is key when making mayo. Trust me, the first time I ever made homemade mayo, I just poured the cup of olive oil right in with the ingredients and it just made a liquidy mess and not a mayo.
  3. Adjust salt and pepper to taste.

 

Today’s Workout:
Tabata Stuff


CF Blog May 11

WOD: (from 5/19/12)

row, row, row your boat
row, row, row your boat

400m Run
40 Wall Balls (20/14)
400m Run
40 Abmat Sit-ups
400m Run
Push Presses (95/65)
400m Run
40 Walking Lunges
400m Run

Don’t forget, burpee challenge starts Monday!!!!!!!!!!!!!!


CF WOD May 11

WOD: (from 5/19/12)
400m Run
40 Wall Balls (20/14)
400m Run
40 Abmat Sit-ups
400m Run
Push Presses (95/65)
400m Run
40 Walking Lunges
400m Run


CF Blog May 12

Power: Max Distance Broad Jump

Courtesy of funjooke.com
Courtesy of funjooke.com

WOD: 3 Rounds
500m Row
9 Dynamic Push-ups (w/plate)
3 Broad Jumps
12 Ball Slams (30/20)

Happy Mother’s Day to all of the mothers out there…especially our resident gym mom, Mama Bear

***Burpee Challenge Starts Tomorrow!!!!***


CF WOD May 12

Power: Max Distance Broad Jump

WOD: 3 Rounds
500m Row
9 Dynamic Push-ups (w/plate)
3 Broad Jumps
12 Ball Slams (30/20)


5.13.13 Testing

5.13.13

5.13.13 Testing (postponed from last Monday)

6PM at the AG track

800 meters ALL out

400 meters ALL out

200 meters ALL out

100 meters ALL out

We will have very adequate rest between runs (anywhere from 6-10 minutes), as this is for you to try to run your fastest possible time and compare it to testing a few months from now. For those of you who do not want to test, then you will run 2 intervals of the same distance during the longer rest period. So for instance, you will do 2 x 800 meters, but averaging 2-4 minutes rest instead. You would do this for the 400, 200, and 100 m distance as well.

 


WoD 1: 15 min Sprint Interval of 20 sec sprint / 40 sec rest
WoD 2: 4 min Alternating Tabata of Incline Push Ups and Dips

CF Blog May 13

Strength: Weighted Pull-ups 5RMIMG_5903

WOD 1: (from 5/8/12)
AMRAP 8
Complete 50 burpees
In the remaining time, do as many power cleans (155/105) as you can.
Score is total power cleans completed.

WOD 2: (from 1/2/12)
In 8 Min
40 KB Swings (1.5/1)
40 KB Goblet Squats (1.5/1)
*row with remaining time, score is meters rowed.

Momma’s Quote of the Week:  “You have to motivate yourself with challenges. That’s how you know you’re still alive.”–Jerry Seinfeld 

 

The Burpee Challenge Starts today!!!  It’s not too late to buy in!!  $10 gets you into the challenge and goes to a wonderful cause – the Mosaic School here in Charlotte

Need some burpee motivation?  Check out this great article from The Art of Manliness

The Burpee: The One Exercise to Rule Them All

by BRETT & KATE MCKAY 

in BLOG

When I played football in high school, my offensive line coach had an exercise he liked to use on us for punishment. When we were caught screwing around or didn’t respond with “sir” or didn’t hustle in-between plays, Coach Chamlee had to say just four words to elicit an audible groan from the offensive line: “Get your feet moving.”

Those four words marked the beginning of one minute of pure hell. It was burpee time.

The Benefits of Burpees

The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:

Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.

Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.

Read more…


CF WOD May 13

Strength: Weighted Pull-ups 5RM

WOD 1: (from 5/8/12)
AMRAP 8
Complete 50 burpees
In the remaining time, do as many power cleans (155/105) as you can.
Score is total power cleans completed.

WOD 2: (from 1/2/12)
In 8 Min
40 KB Swings (1.5/1)
40 KB Goblet Squats (1.5/1)
*row with remaining time, score is meters rowed.


mind&body

What we already knew is now proven through scientific research; working out makes you smarter! The British Journal of Sports Medicine did some data analysis of study evidence and the result suggests that short bursts of moderate intense exercise boosts higher brain function, such as memory, concentration, planning, and decision-making in three age groups.

In short; exercise makes you smarter.

The data concluded that all age groups showed a small to moderate increase in higher brain function after a short burst of exercise.

They speculate that short bursts of exercise may boost the cerebral blood flow to the pre-frontal areas of the brain, responsible for higher functions.

Now do some burpees and exercise your brain at the same time.

 

Burpees: 1 

Today’s Workout:
WoD 1: 15 min Sprint Interval of 20 sec sprint / 40 sec rest
WoD 2: 4 min Alternating Tabata of Incline Push Ups and Dips


WoD 1: 5 Rounds: 10 Box Jumps, 15 Yard Sales, 20 Squats
WoD 2: 21-15-9 Jumping Lunges, Handstand Kick-ups, Burpee Wall Jumps


CF Blog May 14

Strength: OHS 5-5-5IMG_3075

WOD:
2 Rounds
25 Wall Balls (20/14)
25 K2E
25 DB Snatches (45/30)
25 Box Jumps (24/20)

Burpee Challenge Day 2

If you’re having trouble with your O-lifts or are rounding your back at the bottom of a squat or in the middle of a deadlift, it could be due to a weakness in your posterior chain.  The solution?  Strengthen your posterior chain!!  Check out this great article from Greg Everett over at Catalyst Athletics for some pointers…

Back Extension(s)

by Greg Everett

If one of your problems with the Olympic lifts is a weak back arch, that needs to become a focus for you in just about everything you do. Some of you have become very strong in round-backed postures and are finding yourselves unable to set a proper back arch in the pull of the snatch or clean, or even all the way through your squats. Reversing this can take a long time and a lot of patience and consistency.

One of my favorite exercises is the plain old back extension, or hyperextension as we used to be allowed to call it. I think this is a great way to feel proper and complete forceful back extension because of the postioning (i.e. no stretch on the hip extensors), and it’s an easy way to build up a large volume of repetition without killing yourself. This is an exercise that can be done every day before and/or after training. Back Extension(s), Greg Everett,

Remember that we’re talking about a back extension, not a hip extension–literally flex and extend your spine. Adding hip flexion and extension into the movement is fine, but you need to learn to control your back directly and develop dynamic strength, not just isometric. 

When you get to the point at which you’re ready to add resistance, hold weight behind your neck instead of in front of your chest. This can be in the form of a dumbbell, but a barbell is a lot more comfortable. Have a pal hand it to you if needed, but you won’t be using huge weights, so you should have no problem lifting it into position yourself. Holding it behind the neck allows you to get better and more consistent resistance with less actual weight–holding it in front makes it easier to let the weight move down toward your stomach, reducing the resistance and tricking you into believing your back is a lot stronger than it really is.

Isometric holds at the top of the extension reps are great too. I like doing a normal set of extensions with a very brief pause at the top, then finish the final rep of each set with a near-max time hold. 

If you’re doing back extensions daily, modulate the volume and intensity somewhat day to day. That is, alternate between days on which you use resistance and days on which you do the reps unweighted. I prefer putting heavier/harder back work on training days that also have heavier/harder lifts and squats–nothing like going into a heavy lifting day with a tired back from the day before, although this is not entirely impossible or necessarily bad. If you have conditioned yourself properly, you should be able to manage.

Continue reading…


CF WOD May 14

Strength: OHS 5-5-5

WOD:
2 Rounds
25 Wall Balls (20/14)
25 K2E
25 DB Snatches (45/30)
25 Box Jumps (24/20)


I get it. Some times it’s tough. Some times it’s tough to stick with it when we hit those rough patches. Things get in the way, life gets complicated and it’s just so much easier to talk yourself out of it and give up. Nobody said fitness or health or nutrition or  life was easy and getting through those tough time are what makes it better in the long run. You have to stick with with it and grind it out – embrace the grind. When thoughts of quitting start to creep up, just think about why you started. Don’t be a quitter – No Excuses – EVER. 3 simple steps to kill the quitter inside

What is it that makes you quit?

Have you ever asked yourself that question? Chances are that the same thing comes up again and again because that’s The Quitter Inside you. The Quitter manifests itself in our excuses and while for each of us these excuses may be different, their impact is the same.

We suffer. We do less. We get depressed. We give up.

So, how can you kill The Quitter Inside you?

Learn these 3 simple steps, put them into practice and The Quitter won’t have a chance.

Step 1 –

Succeed! What ever you do, make the first conscious activity of your day into a success. If you’re like me you have goals, a schedule and a calendar that is bursting at the seams. It’s imperative that you start out each one of your valuable days by SUCCEEDING at something. If a goal is to eat better, then as soon as you get out of bed prepare a healthy breakfast and get it in you. Now mentally tick that box of success inside your head – YOU MET YOUR GOAL – you ate better. Acknowledge the fact that you met your goal and let that success fill your body with a warm glow. It will propel you into another success and another and so on as your day progresses. Your excuses – The Quitter Inside – have no power against a success mindset… the quitter withers away and crawls back into the darkness with the other cowards waiting ever so patiently for the opportunity to return.

Step 2 –

Try! – Get out there and do it. I don’t care what it is that you’re trying to do but you have to put yourself out there and TRY, TRY, TRY. No one else is going to do this for you. Let me repeat that:

NO ONE ELSE IS GOING TO DO THIS FOR YOU

You’re the only one that can take the first steps and try.

You must be willing to look foolish, to get dirty, to make a mistake, to get up after being knocked down, to bleed and to fail.

If you want it, you are going to have to get it. You can have results or your excuses, but you can’t have both. The Quitter Inside likes to tell you that “other people have tried and failed” or that “Its been done before” or the ever popular “I don’t think I can”. The truth of the matter though, is that The Quitter has never tried. The Quitter has never taken that leap of faith or tapped into the intestinal fortitude that truly makes life great. “Look before you leap, but leap you must”.

Step 3 –

Control! – Everything you do is under your control. No one else, it’s your fault or your success. The ability to control our daily lives and I do mean our lives, not those around us or those we work with or those we play with but our lives, is where we have the best defense against The Quitter Inside.

The simple acts of discipline can combat chaos, willpower can destroy impulse and determination will outwit weakness every time.

The Quitter Inside has only a select few weapons to come at you with and here’s the thing – The Quitter’s a coward. As you build up your immunity you will find that The Quitter Inside rears its ugly head only when you let it. You have the control.

These 3 easy steps when practiced will keep The Quitter Inside away.

Burpees: 2

Today’s Workout:
WoD 1: 5 Rounds: 10 Box Jumps, 15 Yard Sales, 20 Squats
WoD 2: 21-15-9 Jumping Lunges, Handstand Kick-ups, Burpee Wall Jumps


400m Run-Max KB Swings-400m Run
Rest 2min
KB Press Left-400m Run-KB Press Right
Rest 2 min
400m Run-Max KB Squat-400m Run

5.15.13 3-2-1 GO!

5.15.13 @ 6 AM in the Pit

3 minutes of:

As many meters as possible on rower

2-3 minutes rest

As many sled pushes as possible

2-3 minutes rest

As many 100 ish meter line tags (running)

 5 minutes rest

 

2 minutes of

As many meters as possible on rower

2 min rest

Sled pushes

2 min rest

Line tags

4 min rest

 

1 minute of

Meters rowed

2 min rest

sled pushes

2 min rest

line tags

 


CF Blog May 15

Strength: RDL 5-5-5-5Image

WOD: (from 8/24/12)
Start w/800m Run
3 Rounds
10 Hang Power Cleans (95/65)
10 Burpees
10 Slamballs (30/20)
Bear Crawl length of the gym down and back
Finish w/800m Run

Burpee Challenge Day 3

Don’t Forget, The Jump and Run 5K Registration is up!!!

What is the Jump and Run 5K?

Teams will consist of four members and the event is open to anyone with the guts to take on the challenges. Charlotte’s Finest face unknown challenges everyday and so will you. The course obstacles will not be announced ahead of time. All team members must complete each obstacle in order to successfully finish the event. The terrain consists of paved roads and cross-country woodlands.

The distance is 3.1 miles.

NEW for 2013!!!

There will be an elite division which will include the overall top team from 2011 and 2012 (if those teams chose to compete). There are only 10 spots for the elite heat so sign up early.  The elite heat cost an extra $20 per team.  Eilte division will start first to ensure a clear path of travel on the obstacles.

NEW LOGO…..check it out below, we are going retro this year with the t-shirt design.

So we ask again…Think you’ve got what it takes?

All pre-registered participants and volunteers will receive a t-shirt.

Interested in volunteering? Contact Officer Katie Schwartz at kschwartz@cmpd.org

Also check out the Jump and Run website at www.jumpandrun5k.com


CF WOD May 15

Strength: RDL 5-5-5-5

WOD: (from 8/24/12)
Start w/800m Run
3 Rounds
10 Hang Power Cleans (95/65)
10 Burpees
10 Slamballs (30/20)
Bear Crawl length of the gym down and back
Finish w/800m Run


eat right

There is always controversy in the diet and nutrition world and rarely does everyone seem to agree on anything. You can find studies for or against just about any argument. It can all be downright overwhelming and confusing. As avid Bootcampers I know many of you know some of these simple facts very well already but a review never hurts! Check out these simple nutrition facts almost anyone can agree with…

Added sugar is a disaster. Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

Omega-3 Fats are crucial and most people don’t get enough. A large part of the population is Omega-3 deficient. Avoiding a deficiency in these essential fatty acids can help prevent many diseases.

There is no perfect diet for everyone. The best diet for YOU is the one you get results with and that you can stick to in the long term.

Trans fats are very unhealthy and should be avoided. Trans fats are chemically processed fats that cause all sorts of damage in the body. You should avoid them like the plague.

Eating vegetables will improve your health. Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

It is critical to avoid a vitamin D deficiency. Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

Refined carbohydrates are bad for you. Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

Supplements can never fully replace real foods. It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

“Diets” don’t work, a lifestyle change is necessary. Adopting a healthy lifestyle is the only way to ensure long term weight loss and a lifetime of improved health.

Unprocessed food is healthiest. The most important thing you can do to ensure optimal health is to “eat real food.” If it looks like it was made in a factory, don’t eat it!

 

Burpees: 3

Today’s Workout:
400m Run-Max KB Swings-400m Run
Rest 2min
KB Press Left-400m Run-KB Press Right
Rest 2 min
400m Run-Max KB Squat-400m Run


Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m


5.18.13 1000ssssss

5.18.13

At 8 AM at the AG track. If there is inclement weather we will post to Facebook and Comments section of blog by 7 AM on Saturday morning.

3-4  x   1000m efforts

Will increase in speed at each effort and the rest will be a 400m recovery walk/jog (depending on what you want to accomplish) between each! Yes these are longer intervals, but they are GOOD for you. ***They will be about 3-5 minute efforts which is similar to FGB style work time, with more recovery!


CF Blog May 16

Strength: Close Grip Bench Press 3-3-3-384a3deaebd8511e2879522000a1fbdb8_7

WOD: “Jackie”
1000m Row
50 Thrusters 45#
30 Pull-ups

 

Well, Week 1 of the 2013 CrossFit Regionals officially kicks off this weekend.  And tomorrow, athletes will begin the 3-day competition with the same WOD that we are doing in our gym today, “Jackie” (when the WOD announcements were made, a collective groan could be heard throughout the community).

Honestly, kicking off any WOD (let alone a whole weekend of them), with a 1000m row can be a little mentally defeating, so here are some tips not only to survive “Jackie,” but also push yourself towards a PR.

On the Row:

Do not kill yourself on the rower!!!  You can row at a moderately comfortable pace and finish at about 4 minutes, or you can haul ass and finish 7 seconds faster.  The caveat about the faster pace is that yes, you finish a little faster, but what you’ve also done is completely gassed yourself for the thrusters and pull-ups.  And quite likely, you may even burn up those 7 seconds just catching your breath as you haul your tired legs off of the rower.  So, pace your row and plan on making up time on the thrusters.

Thrusters:

First off, DO NOT DROP AN EMPTY BAR!!!!  If you think you may have trouble guiding the 45 lb bar back to the ground, go ahead and grab one of the 15 lb training bars and add 15 lb plates to it and feel free to drop that from overhead.

Then, make a plan to break the thrusters up into manageable sets – 50 can be a daunting number, but if you have a plan going into the WOD for certain set #s, then you’re more likely to stick to it and keep pushing – something like 25, 15, 10 or 10,10,10,10,10.  If you are breaking the thrusters into more than just 2 or 3 sets, just be sure to be quick to pick the bar back up.  Lots of time is lost when we are tired and reluctant to get back to the grind.

Pull-ups:

Whenever I approach pull-ups, I think of Mama Bear yelling at me – “Stay loose!!!”  And that advice lends itself perfectly to this scenario.

There are only 30 pull-ups in this WOD, but after rowing and thrusters, your grip and forearms are going to be smoked, so death-gripping the bar is only going to make matters worse.  Loosen up on your grip a bit and allow yourself to stay loose throughout the movement so that you can make the momentum of your body and the pop of your hips do the brunt of the work.

The big thing to remember with the thrusters and the pull-ups is to get as many reps in as possible without going to failure.  If you push your body to failure on movement repetition, it takes much longer to recover than if you grabbed a quick break.  So if you feel like you can squeak out 5 pull-ups for example, only do 3 or 4 before dropping off of the bar to shake out.  Unless of course it is your last five, then gut it out!!!

Good Luck!

 

 

 

 


CF WOD May 16

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

WOD: “Jackie”
1000m Row
50 Thrusters 45#
30 Pull-ups


Random Notes - MAY

The Earth-Shatteringly Amazing Speech That’ll Change The Way You Think About Adulthood

The Scientific 7-Minute Workout

Stop Sucking and Train More

Charlotte Farmers Markets Grow with Consumers

Why You Shouldn’t Overload on Paleo Treats?

Aspartame in Milk – Why the Daily Industry Wants to Sneak Artifical Sweeteners Into Flavored Milk

Engineering the $325,000 In Vitro Burger

Bad News, Subway Fans: Your $5 Footlong May Be LESS Healthy Than A McDonald’s Big Mac

I’m Loving It, But I’m Not IN Loving With It

Taco Bell Waffle Taco Spotted in Southern Californa

UN Says: Why Not Eat More Insects?

105-Year-Old Texas Woman Reveals Bacon as her Secret behind Long Life

Monsanto Victorious in Seed-Patent Case

Monsanto Threatens to Sue the Entire State of Vermont

New App Lets You Boycott Koch Brothers, Monsanto And More By Scanning Your Shopping Cart

Conceptual “Cut Food” Photography

9 of the Most Fascinating Abandoned Mansions from Around the World

I’m Still Here: Back Online After A Year Without the Internet

What About Wilma

Letters of Note

Cooked: A Natural History of Transformation

Walk Me Up! Alarm Clock

Stash Waterproof Pocket Shorts

Historical Photo of Man Who Looked Like Jay-Z Gets Librarians Excited Because it Contains a Man Who Looked Like Jay-Z

King of CicLAvia: StoopidTall – and video

‘Arrested Development’ Season 4 Trailer

The Source Family

Danny Boyle on Trainspotting: ‘We wanted to make a pleasurable film out of unwatchable subject matter’

What to Watch on Netflix

Couch Seats

Listen to Vampire Weekend’s Modern Vampires of the City

 

Burpees: 4

Today’s Workout:
Run 1600m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 1600m
Rest 1 minute
Run 800m
Cash Out – 25 Burpees


CF Blog May 17

Strength: Snatch OTM for 7 minutes

The whole fam working out
The whole fam working out

Clean & Jerk OTM for 7 minutes

WOD:
50 Walking Lunges
10 Push-ups
40 Walking Lunges
20 Push-ups
30 Walking Lunges
30 Push-ups
20 Walking Lunges
40 Push-ups
10 Walking Lunges
50 Push-ups

Burpee Challenge Day 5

The CrossFit Games - Carson, CACrossFit Regionals kicks off around the globe today- you can check in here for updates on all of your favorite athletes!


CF WOD May 17

Strength: Snatch OTM for 7 minutes
Clean & Jerk OTM for 7 minutes

WOD:
50 Walking Lunges
10 Push-ups
40 Walking Lunges
20 Push-ups
30 Walking Lunges
30 Push-ups
20 Walking Lunges
40 Push-ups
10 Walking Lunges
50 Push-ups


WoD:
5 Rounds –
Throw slam ball ahead to other side (pick-up/repeat for length of cones = 25m)
15 ball slams
Lunge back to other side
15 tuck jumps
Jog back to other side
Cash Out:
800m Indian Run w/ Slam Ball


 

GPP

Guacamole Bacon Stuffed Pepper Poppers

 

Ingredients

  • 1 lb sweet baby peppers
  • 2 ripe Haas avocados
  • 1 lime, juiced
  • 1/2 handful cilantro, chopped
  • 1 t chili garlic or hot sauce
  • salt, to taste
  • 8 oz bacon, chopped & crisped up

Method

Preheat your oven to 350°F.

Prepare the peppers by cutting off the stems, then cut the peppers in half, lengthwise. Pull out the white membrane and seeds. Place the peppers on a baking sheet and bake until tender, about 10 minutes. Alternatively, you could leave the peppers raw.

Meanwhile, assemble the guacamole by mashing together (with a fork) the avocados, lime juice, cilantro, hot sauce and a good pinch of salt.

Use a small spoon to fill the peppers with guacamole. Top with bacon crumbles.

 

Burpees: 5

Today’s Workout:
WoD:
5 Rounds –
Throw slam ball ahead to other side (pick-up/repeat for length of cones = 25m)
15 ball slams
Lunge back to other side
15 tuck jumps
Jog back to other side
Cash Out:
800m Indian Run w/ Slam Ball


CF Blog May 18

WOD:photo (11)
400m Run
25 Pull-ups
400m Run
40 Double Unders
400m Run
10 HSPU
400m Run
40 KB Swings (1.5/1)
400m Run
25 Abmat Sit-ups
400m Run

Burpee Challenge Day 6

Audrey Laine Miller was born 5:59 am on May 9. 7lbs 4oz, 20.5 inches long.

Congrats Jonathan and Renee!!!


CF WOD May 18

WOD:
400m Run
25 Pull-ups
400m Run
40 Double Unders
400m Run
10 HSPU
400m Run
40 KB Swings (1.5/1)
400m Run
25 Abmat Sit-ups
400m Run


CF Blog May 19

Speed: Sprints 10x50maaecb54ebf1b11e2b51f22000a9f4da7_7

WOD:
5 Rounds
5 Push Presses (135/95)
5 Bent over Rows (135/95)
10 T2B


CF WOD May 19

Speed: Sprints 10x50m

WOD:
5 Rounds
5 Push Presses (135/95)
5 Bent over Rows (135/95)
10 T2B


5.20.13 & 5.22.13

5.20.13

 

5.20.13 @ 6PM @ AG track

The forecast is calling for possible thunderstorms/rain tomorrow evening.We will post to FB/Comments section of Endurance blog between 4-5pm with an update on whether we will have class.

Partner WOD 300s

Partner 1 will run a 300 m sprint to Partner 2, Partner 2 will run 300 meters while Partner 1 walks/jogs 100 meters in opposite direction of track to meet Partner 2. Partner 1 will then run his/her 2nd 300m interval while Partner 2 jogs/walks in in opposite direction to meet Partner 2. Each partner will complete 3 x 300s running and 3 x 100s jogging/walking and then get a 5 minute rest. We will do this a total of 3 times so that each person will run a total of 9 x 300s.

 

5.22.13 @ 6 AM in the PIT

Every 5 minutes:

Complete 1 x 400 meter run, 1 x 250 meter row. Rest will be the amount of time you have left after you finish the 400 and the 250. Adjustments can be made/scaled according to speed/experience skill level!

Complete this cycle 5-6 times.
This weekend is Memorial Day weekend so we will not have Endurance class on Saturday morning at 8 AM.


CF Blog May 20

WOD: (from 10/24/2009)577477_4238888456006_280106287_n
4 Rounds
35 Wall Balls (20/14)
25 Ball Slams (30/20)
15 Burpees
400m Run

 

Momma’s Quote of the Week:  “Believe in yourself, and the rest will fall into place. Have faith in your own abilities, work hard, and there is nothing you cannot accomplish.”—Brad Henry

Burpee Challenge Day 8

I just wanted to throw a great big shout-out to Neil and all of the hard work he put into making the lighting in the gym top-notch!!  Neil does so many awesome things in, around and for the gym…and he’s a really good sport and takes pics like the one below 🙂

Thanks Neil!photo-31

 

 


CF WOD May 20

WOD: (from 10/24/2009)
4 Rounds
35 Wall Balls (20/14)
25 Ball Slams (30/20)
15 Burpees
400m Run


machine

Our bodies are amazing machines – DID YOU KNOW…

1. For every pound of fat gained, you add seven miles of new blood vessels.

New tissue needs blood supply, so your vascular system expands to accommodate it. This also means your heart must work harder to pump blood through the new network, which may reduce oxygenation and nutrient replenishment in other tissues. Lose a pound? Your body will break down and reabsorb the unneeded blood vessels from the previous tissue.

2. Muscle tissue is three times more efficient at burning calories than fat.

This is why possessing more muscle should be a training goal for most people. More muscle = more calories burned = less fat = being more fit looking. Simple goals and simple math.

3. You are taller in the morning than in the evening.

When you crawl out of the sack in the morning you are at your tallest. On average, you are approximately one half inch taller when you wake in the morning, thanks to excess fluid between within your spinal discs. While you are sleeping, these fluids replenish. During the day your body has to deal with the stress of standing, so the discs become compressed and the fluid seeps out. This results in you losing a small amount of extra height.

4. Your stomach manufactures a new lining every three days to avoid digesting itself.

As a part of the digestive process, your stomach secretes hydrochloric acid (HA). HA is a powerful corrosive compound also used to treat various metals. The HA your stomach secretes is also powerful, but mucous lining the stomach wall keeps it within the digestive system. As a result it breaks down the food you consume, but not your own stomach.

5. Your body produces enough heat in only thirty minutes to boil a half-gallon of water.

Your body is the epitome of a study on the laws of thermodynamics. You produce heat from all that is going on – exercise, metabolizing food, maintaining homeostasis – and as you sweat, exhale, excrete, and urinate (lovely thoughts, all of them).

6. Human bone is as strong as granite, relative to supporting resistance.

Would you believe a matchbox-size chunk of bone can support 18,000 pounds? Compared to concrete, human bone is four times greater in support strength.

7. Your skin is an organ.

Just like the liver, heart, and kidneys, your outer covering is an organ. An average man has enough skin on his body to cover approximately twenty square feet. For an average woman it is approximately seventeen square feet. Approximately 12% of your weight is from your skin. And, your skin replaces 45,000+ cells in only a few seconds. It’s constantly growing new skin and shedding old skin.

8. By the age of eighteen your brain stops growing.

From that age forward it begins to lose more than 1,000 brain cells every day. Only two percent of your body weight is occupied by your gray matter, but is uses up to 20% of your overall energy output (it needs carbohydrates). Your brain works continuously and never rests, even when you’re asleep. Aside from producing REM dreams, your brain works overtime to replenish its ability to function normally during your daytime waking hours.

9. There are more than 600 individual skeletal muscles and 206 bones in your body.

If all 600+ muscles contracted and pulled in the same direction, you could lift over twenty tons of resistance. Additionally, the adult skeleton is composed of 206 bones, but at birth an infant skeleton contains approximately 350 bones. Over time, some of the 350 bones fuse together and eventually grow to the 206 adult figure.

10. You need to consume a quart of water each day for four months to equate to the amount of blood your heart pumps in one hour.

Additionally, over a lifetime, at your normal (resting) heart rate you will have pumped enough blood to fill thirteen oil super tankers. To further expound on this fact, on average, your heart beats 40,000,000 times per year. Doing the math, over your lifetime (both men and women averaged), that results in 2,600,000,000 heartbeats (two billion, six hundred million). This does not even factor in your increased heartbeats due to your love of exercise.

Source: 10 Awesome and Little-Known Facts About the Human Body

 

Burpees: 8

Today’s Workout:
Strength: Pull-ups
WOD 1: AMRAP 8
Complete 50 burpees
In the remaining time, do as many Wall Balls as you can.
Score is total Wall Balls.
WOD 2: AMRAP 8
40 KB Swings
40 KB Goblet Squats
In the remaining time, row as many meters as you can.
Score is total Meters.


Mobility: Squat Series
Strength: Lunges with Sandbag 3×10
WOD: AMRAP 12
6 Pushups
200m Run
6 Sandbag to Shoulder


CF Blog May 21

IMG_7778
5th annual Charlotte GAA Golf Tournament supporting Charlotte Gaelic Football

Strength:
Back squat 3RM

WOD:
3 Rounds
250m Row
30 Walking Lunges
5 HSPU
30 Double Unders

 

 

 

 

For today’s strength we are working up to a 3 rep max back-squat.  So here’s the deal – given that the WOD is a relatively short one, we are going to dedicate much of the hour to really giving your max effort on the squat.  

If you are a person that is typically one of the first to get through the strength portion of class, try these steps to make sure that you are getting the most out of our strength WODs.

  • Warm-up properly – Unlike those sweet German-engineered cars that can go from 0-60 in a matter of seconds, you cannot simply jump from a PVC to working weight.  You need to do a few warm-up sets (starting with the bar) to really grease the wheels and wake up the muscles that you will be using.
  • Rest between sets – If you are really pushing yourself and testing the limits of your strength, your body will need some time to recover before setting to task again.  This recovery period needs to be more significant than merely the time it takes to add more weight to your bar – aim to squeeze in about 3 minutes of rest time between each attempt.
  • If there is time left over, use it! – if you have warmed-up properly and taken time between sets and still find that you are waiting for other folks to finish up, go back and do more work.  You can use this time to fine-tune your technique, or even push yourself toward more weight!

 

 

modPALEO Recipe of the Week

Treat Yo’ Self Smoothie

The weather is warming up and that means we have an excuse for a frosty beverage treat. If you’re thinking about the Wendy’s drive-thru or  beer, let me redirect your attention to the treat (I repeat, TREAT!) below. It’s a riff on the beloved Ogre smoothie from Luna’s Living Kitchen (we renamed it after the modPALEO husband and wife duo) and is just the right amount of cool and sweet for a hot summer day.

Get some bendy-straws and sip away!

The Lewis Smoothie
1 whole banana
1 tbls of cacao nibs
1 tbls of cacoa powder
1tbls of  palm sugar
1/2 can of coconut milk
1 tbls of coconut butter
6 cubes of coffee ice (what’s this? simply freeze coffee in a tray)
Place all ingredients in a blender – blend until smooth.

~ the modPALEO Team

 


CF WOD May 21

Strength:
Back squat 3RM

WOD:
3 Rounds
250m Row
30 Walking Lunges
5 HSPU
30 Double Unders


BCAD

Want to make the most of your workouts, then master the basics…

A. Focus on food – working out doesn’t give you license to eat whatever you want. Quite the opposite, in fact – what you put in your mouth before and after a workout is just as important as what you do in the gym. Stop thinking of food as fun, and start thinking of food as fuel – you wouldn’t put cheap gas in a Ferrari.

B. Learn the movement first – learning any new skill presents some challenges. But those challenges are dwarfed by the effort required to unlearn existing patterns and habits. When learning a new movement or technique, take the time to understand the mechanics of the movement before going head-on into a workout. Learning the wrong methods at the outset will not only set you back, it will set you up for injury.

C. Get some rest – strength-building hormones like testosterone and human growth hormone are at their peak levels during sleep, and can be diminished by fatigue. Not taking time to get proper sleep between workouts will not only leave your body open to injury, but can actually slow your progress. Want to feel invincible, aim for eight hours of sleep a night.

D. Train with intention – on your average morning when you arrive at the park, where is your mind? Each and every movement from warm-up to cool-down stretch should demand your complete attention – no matter how much you “dislike” it. You can’t just go through the motions and expect results to maximize your results.

 

Burpees: 9

Today’s Workout:
Mobility: Squat Series
Strength: Step-Ups with Sandbag 3×10
WOD: AMRAP 12
6 Pushups
200m Run
6 Sandbag to Shoulder


Poker


CF Blog May 22

Strength Superset:

Welcome Sarah Pepper - recent Foundations graduate
Welcome Sarah Pepper – recent Foundations graduate

Bent row 3×8
w/
Weighted ring dips 3×8

*do a set of bent row then do a set of dips

WOD:
AMRAP 15
10 Box Jumps (24/20)
20 Abmat Sit Ups
10 Pull Ups
20 KB Swings (1.5/1)

Burpee Challenge Day 10!!!

 

Check out what’s happening at modPALEO….I know I’ll be packing some meals 😉

 

modPALEO and Crossfit Regionals

When the CrossFit Open WOD 13.1 was announced at CrossFit Vitality in Concord, NC at the beginning of March, two things were certain:  the crowd was full of anticipation and spectacular Paleo food.  Steve Pinkerton, owner of CF Vitality and huge supporter of modPALEO,  brought us on to feed the crowd.

As a locally owned, pre-packaged meal delivery service that uses only organic and well-sourced ingredients, our business was born out of the Crossfit community.  Owner and founder, Amber Lewis made her start as a CrossFit trainer at Ultimate CrossFit where she developed her passion for fitness alongside her passion for food while maintaining the gym’s nutrition blog.

A foodie at heart, Lewis was inspired to revamp traditional recipes into Paleo goodness and when the growing demand for Paleo meals for busy lifestyles became apparent, Lewis set out to meet the public demand.  After a brief trial period with a small group of Crossfitters, modPALEO was born. And, we’re growing.

Many area CrossFit boxes and wellness centers from Asheville to Rock Hill, SC support the company’s mission – including some of the areas best athletes like Steve Pinkerton.  We have even been featured on NPR and local television to spread the word about our meals.

One of the driving forces behind the company is that we truly believe in supporting local businesses and small farms.  Each week, we make the six-hour round trip to Asheville to pick up organic, grass-fed (and finished) meats directly from local farmers.  Additionally, we source organic produce from local farms and observe seasonality whenever possible.

The CrossFit Open 13.1 Announcement was our biggest event to date.  When asked to describe what it was like to have the opportunity to share healthy, organic meals to over 1,000 CrossFit athletes in addition to Greg Glassman and the rest of HQ royalty, Lewis said, “We were born out of the CrossFit community, so it’s  a real dream come true to feed our Crossfit family at an event like this.”

With CrossFit Regionals kicking off around the world this weekend, modPALEO is available to provide the perfect meal choice for athletes.  Unlike years past, athletes do not have to take their chances with local restaurants– battling long lines after a day of grueling competition, making sure food is prepared the right way, praying that the local steakhouse has not run out of sweet potatoes.  Instead, athletes can pack ready-to-go modPALEO meals – good, wholesome, paleo nutrition – pre-packaged and ready to warm up in the hotel microwave.

Best of luck at Regionals, athletes!!!

For ordering and shipping details, head to the  website .


CF WOD May 22

Strength Superset:
Bent row 3×8
w/
Weighted ring dips 3×8

*do a set of bent row then do a set of dips

WOD:
AMRAP 15
10 Box Jumps (24/20)
20 Abmat Sit Ups
10 Pull Ups
20 KB Swings (1.5/1)


H2OWhat about hydration? You know it’s important. But are you keeping up with being properly hydrated? Like… 8 servings or more a day of H2O? You should be. Especially with the temperatures raising and considering how hard you’re exercising in the mornings!

Essential stuff. The rule, each day, is that you should be drinking 1/2 your bodyweight in ounces. As in, if you weigh 200 lbs., the minimum for hydration is 100 oz. of water. Which doesn’t factor in activity, heat or anything else you may be doing to dehydrate yourself. Ahem, working hard at bootcamp, for instance. So, factor into that replacing lost water for exercise and coffee or (unsweetened, obviously) tea… and Heaven forbid soda. Then factor in that you need to replace weight lost during workouts (1 lb. lost during workout = 16 oz. of water). That’s a LOT of water. But again, it’s essential. Are you getting enough?

Water, sure… what about sports drinks? Those are good, right? Gatorade, G2, Powerade, etc… just to look at sodium levels and replacing electrolytes. Right? Wrong.

“It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training.”

Just stick to water for straight hydration. Peep the whole article here. Related: What are the 20 Worst Drinks in America? Click.

 

Burpees: 10

Today’s Workout:
Poker


Speed 1: Partner Stair Sprints x5
WoD: 4min Alternating Tabata – Burpees/Plank, Dips/Row Boats
Speed 2: Partner Sprints x5


CF Blog May 23

Strength:

Bad Ass...with a smile :)
Bad Ass…with a smile 🙂

Strength:
Clean and Jerk OTM for 10 minutes

WOD:
5 Rounds
15 Sledgehammer Strikes
200m Row
5 Hang Power Cleans (135/95)
10 Back Ext

Burpee Challenge Day 11

Memorial Day Class Schedule – 8am, 10am and 12pm only

 

For anyone interested in participating, CrossFit Metro is celebrating its 1 year anniversary with a throw-down – scope the deets below!

ONE YEAR ANNIVERSARY CELEBRATION & THROWDOWN 

Members and friends of Metro CrossFit are invited to help us celebrate our one year anniversary with a Throwdown!

WOD+Beer+Food
Saturday, June 15
11 a.m.
*WOD and heats will be announced week of event.
Questions or to RSVP:
jen@metrofitnessclub.com
1610 E. 4th St., Charlotte, NC 28204
704-365-6555//www.metrocrossfit.com

MetroCFThrowdownFlier


CF WOD May 23

Strength:
Clean and Jerk OTM for 10 minutes

WOD:
5 Rounds
15 Sledgehammer Strikes
200m Row
5 Hang Power Cleans (135/95)
10 Back Ext


Random Notes - MAY

Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry

What the Internet is Doing to Our Brains

Acquired Taste Magazine

The 23 Most Perfect Foods In The Universe

The Audacious Plan to End Hunger with 3-D Printed Food

Finally an App That Reveals the True Story Behind the Brands You Buy

Skechers Will Pay $40 Million Over Claims That Its Sneakers Toned Muscles

Delivering KFC by Tunnel, Not Too Fast but Satisfying

Xbox One vs. PlayStation 4

Adidas Consortium Boston Super OG Mens Sneakers

The Napsack

Aston martin cc100 Speedster Concept

The National’s Anthem

Kanye West Premieres New Song On Williamsburg Building

Anchorman 2 Official Teaser Trailer #1Trailer #2

SNL

Turntable Kitchen

Where the Cool Kids Live

 

Burpees: 11

Today’s Workout:
Speed 1: Partner Stair Sprints x5
WoD: 4min Alternating Tabata – Burpees/Plank, Dips/Row Boats
Speed 2: Partner Sprints x5


8 Full field sprints
2 Full field backwards jog
6 Half field sprints
2 Full field backwards jog
4 Half field sprints
2 Full field backwards jog
2 Full field sprints

Hello to All,

 The Charlotte’s Finest Legacy Foundation is pleased to announce the third annual JUMP AND RUN 5K on June 29, 2013 in honor of our fallen brother Officer Fred Thornton. This event will be held at the Charlotte-Mecklenburg Police Academy at 0800hrs.

What is the Jump and Run 5K?

Teams will consist of four members and the event is open to anyone with the guts to take on the challenges. Charlotte’s Finest face unknown challenges everyday and so will you. The course obstacles will not be announced ahead of time. All team members must complete each obstacle in order to successfully finish the event. The terrain consists of paved roads and cross-country woodlands.

 The distance is 3.1 miles.

NEW for 2013!!!

There will be an elite division which will include the overall top team from 2011 and 2012 (if those teams chose to compete). There are only 10 spots for the elite heat so sign up early.  The elite heat cost an extra $20 per team.  Eilte division will start first to ensure a clear path of travel on the obstacles.

NEW LOGO…..check it out below, we are going retro this year with the t-shirt design.

So we ask again…Think you’ve got what it takes?

 All pre-registered participants and volunteers will receive a t-shirt.

Interested in volunteering? Contact Officer Katie Schwartz at kschwartz@cmpd.org

 Also check out the Jump and Run website at www.jumpandrun5k.com

 

 Respectfully,

The Charlotte’s Finest Legacy Foundation


Crock Pot Bacon & Chicken

Everyone get out your Crock-Pots and get ready for a super easy, super delish, chicken dinner recipe!!!

So at our last trainer’s meeting, the wonderful Jaye shared a tried and true recipe from Ancestral Chef, and I have to say, it’s the bomb.com!!!  With busy summer plans coming up, give this no-fuss recipe a whirl!

 

Read the full article here at Ancestral Chef.com

Ingredients

  • 5 chicken breasts
  • 10 slices of bacon
  • 2 tablespoons thyme (dried)
  • 1 tablespoon oregano (dried)
  • 1 tablespoon rosemary (dried)
  • 5 tablespoons olive oil (2 tablespoons for the slow cooker and 3 tablespoons after cooking)
  • 1 tablespoon salt

Instructions

  1. Place all the ingredients into a slow cooker pot and mix together.
  2. Cook on the low temperature setting for 8 hours.
  3. Shred the meat and mix with 3 tablespoons of olive oil.

– See more at: http://ancestralchef.com/slow-cooker-bacon-chicken/#sthash.N8beTKbv.dpuf


CF Blog May 24

Strength:

Back Squats with a smile
Back Squats with a smile

Deadlift
3 @ 60%
2 @ 70%
1 @ 80%
2×1 @ 90%

WOD:
Death By Ten Meters

Burpee Challenge Day 12

If you’re in town this holiday weekend, we are OPEN!!!  Saturday and Sunday will follow a normal schedule.

Monday we will be offering an 8am, 10am and 12pm ONLY!!


CF WOD May 24

Strength:
Deadlift
3 @ 60%
2 @ 70%
1 @ 80%
2×1 @ 90%

WOD:
Death By Ten Meters


SmokedBaconOysters

Smoked Bacon Oysters

Serves: 4, as a light appetizer

Time in the Kitchen: 30 minutes

Ingredients:

  • 2 tins smoked oysters* (3 ounces/85 grams each)
  • 8 strips of bacon (12 ounces/340 g)

* When buying smoked oysters, look for brands packed in olive oil rather than cottonseed or other oils.

Instructions:

Preheat oven to 400º F (204 ºC).

Drain the oil from the oysters.

Wrap each oyster in a single layer of bacon. If some oysters are especially small, wrap up two of them together.

To wrap the oysters set an oyster on the end of a piece of bacon. Roll the strip of bacon once so it wraps the oyster in a single layer. Use a toothpick to secure the bacon around the oyster. Use scissors (the easiest way) or a knife to cut the wrapped oyster off from the remaining bacon strip. One strip of bacon will wrap about 3 oysters.

Set the wrapped oysters on a broiler pan.

(A broiler pan works better than a regular pan because the grease will drip through the holes to the pan below. In a regular pan, the grease pools around the oysters, making them greasier and less crispy. If you don’t have a broiler pan, you can bake the oysters on a cooling rack set on a rimmed sheet pan.)

Bake the oysters for about 20 minutes, until the bacon is crisp.

These bacon wrapped oysters taste best right out of the oven, but are still tasty at room temperature.

 

Burpees: 12

Today’s Workout:
8/4 Full field sprints
2 Full field backwards jog
6/3 Half field sprints
2 Half field backwards jog
4/2 Full field sprints
2 Full field backwards jog
2/1 Half field sprints
2 Half field backwards jog


CF Blog May 25

WOD: (from 6/13/2009)ceabd82ac48e11e288f622000a1fbc72_7
800m Run
25 ABMAT Sit-ups
7 Push Presses (155/105)
500m Row
25 Box jumps (24/20)
7 Overhead Squats (135/95)
500m Row
25 Burpee Pull-ups
800m Run

At any point in the work out, do:
4 Muscle-ups
4 Rope Climbs
Post total time.

Burpee Challenge Day 13

**Memorial Day Schedule – 8am, 10am and 12pm classes only**

 

 

 


CF WOD May 25

WOD: (from 6/13/2009)
800m Run
25 ABMAT Sit-ups
7 Push Presses (155/105)
500m Row
25 Box jumps (24/20)
7 Overhead Squats (135/95)
500m Row
25 Burpee Pull-ups
800m Run

At any point in the work out, do:
4 Muscle-ups
4 Rope Climbs
Post total time.


5.27.13 No class, 5.29.13 WOD

5.25.13

 

Happy Memorial Day weekend everyone! Please remember what it is truly about!

No class on Monday May 27 in honor of Memorial Day.

5.29.13 @ 6 AM in the PIT

3 rounds on rower:

250m – 500m – 750 m

Rest time is the amount of time it takes you to do the previous distance. If it takes you 1 min to complete a 250m row, then you get 1 minute rest.


CF Blog May 26

WOD:319620_2698414785127_180275201_n
1000m Row
30 DB Snatch (45/30)
20 Knees to Elbows
20m Bear Crawl (make two marks 10m apart and have folks go down and back)
20 Back Extensions
50 Double Unders
800m Run

Burpee Challenge Day 14

Reminder:

Tomorrow’s Memorial Day class times will be at 8am, 10am and 12pm only

 

***Big congrats to EC!!!***

The Silver Fox made his way down to Savannah this weekend and lifted BIG!!  He went two for for – 95/110 and QUALIFIED FOR WORLDS!!!  Bam!!


CF WOD May 26

WOD:
1000m Row
30 DB Snatch (45/30) (split between each arm)
20 Knees to Elbows
20m Bear Crawl
20 Back Extensions
50 Double Unders
800m Run


CF Blog May 27 (Memorial Day)

WOD:63530_10151567094382279_2005707342_n
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Burpee Challenge Day 15

Momma’s Quote of the Week:  “And I’m proud to be an American, where at least I know I’m free. And I won’t forget the men who died, who gave that right to me.”–Lee Greenwood

memorialday

 

 

 

 

 

 

 

If you want to know more about the hero we have all come to know as “Murph”, please read the NY Times article below for a better understanding about who we are working for today…

From the NY TIMES:

A Protector as a Child, Honored as a Hero

By RAYMOND HERNANDEZ

Published: October 22, 2007

In June 2005, Lt. Michael P. Murphy and three fellow members of the Navy Seals were on a mission in the mountains of Afghanistanwhen they were pinned down by a swarm of enemy fighters. Trapped in a steep ravine, they were unable to get a radio signal to call for help.

U.S. Navy via Associated Press

Lt. Michael P. Murphy of the Navy Seals died during a firefight in the mountains of eastern Afghanistan in June 2005.

U.S. Navy

Lt. Michael P. Murphy chose the Navy over law school.

With the Americans suffering injuries, ammunition running low and roughly 100 Taliban fighters closing in, Lieutenant Murphy made a bold but fateful decision: He left the sheltering mountain rocks into an open area where he hoped to get a radio frequency.

He managed to make contact with Bagram Air Base, calling in his unit’s location and the size of the enemy force, even as he came under direct fire, according to a declassified Navy account of the battle.

He also was shot several times and died.

Today, President Bush will award Lieutenant Murphy, a team leader from Patchogue, the Medal of Honor, the nation’s highest military award. Mr. Bush will present it to Lieutenant Murphy’s father and mother, Daniel and Maureen, in a ceremony scheduled to take place in the East Room.

Mr. Murphy said his son’s action in battle was typical of the sort of selflessness he displayed even as a child, recalling an episode when he got into a scrap with three bullies in middle school who tried to shove a disabled student in a locker.

“He just jumped in,” Mr. Murphy said, noting that it was the kind of action that led him and his former wife to refer to their oldest son as “the Protector” when he was a boy. “That was Michael’s way.”

Lieutenant Murphy, who was 29 and engaged, is the first member of the military to receive the medal for service in the war in Afghanistan. The war in Iraq has produced two Medal of Honor recipients, most recently in January when Marine Cpl. Jason L. Dunham, a recruit from upstate New York, received the award posthumously.

Early in his life, Lieutenant Murphy appeared to possess the qualities that would make him the kind of candidate sought by the Seals, an elite Navy unit known for daring, physical toughness and mental acuity.

He was a member of the National Honor Society in Patchogue-Medford High School, a lifeguard and a solid athlete. He attended Pennsylvania State University, where he played hockey and graduated with two bachelor’s degrees, in political science and psychology.

His options after graduating in 1998 were wide open, and he was accepted into several law schools. He chose to join the military and train to become a Navy commando. He attended the Navy’s Officer Candidate School in Pensacola, Fla., and then completed the Seals’ harsh training program and became a member of the Seals in April 2002.

It was a significant achievement for Lieutenant Murphy, who was not quite 6 feet tall, slight compared with the physically imposing members of the Seals. Each year, 50 to 200 sailors graduate from the training program. The dropout rate is 74 percent, according to the Navy.

His final mission was on June 28, 2005, when he led a four-man Seal unit searching for a Taliban leader behind enemy lines. The Americans were spotted about 24 hours after being dropped in a mountainous stretch of eastern Afghanistan’s Kunar Province, according to the Navy. A firefight erupted. The Americans, vastly outnumbered, took cover in the steep slopes as the batted raged for more than two hours.

But then, according to Hospital Corpsman Marcus Luttrell, the unit’s only survivor that day, Lieutenant Murphy made his way toward the exposed ridge between the mountains, making him an easy target. “I was cursing at him from where I was,” he recalled in an interview. “I was saying, ‘What are you doing?’ Then I realized that he was making a call. But then he started getting hit. He finished the call, picked up his rifle and started fighting again. But he was overrun.”

The call placed by Lieutenant Murphy led American commanders to dispatch a small rescue force that included an MH-47 Chinook helicopter with eight Seals members and eight Army special operations soldiers. But a rocket-propelled grenade struck the slow-moving helicopter as it approached, killing all 16 men aboard. Lieutenant Murphy and two others in his unit were killed in the firefight. Corpsman Luttrell escaped, and took refuge in a village until he was rescued several days later.

Corpsman Luttrell and the other two men who were killed, Gunner’s Mate 2nd Class Danny P. Dietz and Sonar Technician 2nd Class Matthew G. Axelson, all received the Navy Cross.

Mr. Bush approved Lieutenant Murphy’s nomination for the medal on Oct. 11, more than two years after his commanders recommended him for an award to recognize his actions in battle.

Since the medal was created during the Civil War, it has been bestowed on more than 3,400 soldiers, sailors, airmen, marines and coast guardsmen, according to the Congressional Medal of Honor Society in Mount Pleasant, S.C.

Lieutenant Murphy is the first member of the Navy to receive the medal since the Vietnam War, a Navy spokesman said.

In an interview, Daniel Murphy said that he was not surprised to learn about his son’s actions. “What Maureen and I always worried about was that he would put himself in danger to help someone else, which turned out to be true,” he said.

Correction: October 23, 2007

An article yesterday about Michael P. Murphy, a Navy lieutenant killed in Afghanistan and the latest recipient of the Medal of Honor, gave an erroneous identification in some editions for the branch of service of Cpl. Jason L. Dunham, one of two Medal of Honor recipients from the war in Iraq. Corporal Dunham was with the Marine Corps, not the Army.

 


CF WOD May 27 (Memorial Day)

WOD:
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run


WoD 1: 5 Rounds of 20 Row Boats, 20 Bird Dogs, Hill Sprint
WoD 2: Alternating Tabata interval Air Squats and Wall Sits for a total of 8 minutes
Cash Out: Suicide Sprints

CF Blog May 28

Strength:

Bill$...or Atlas?
Bill$…or Atlas?

Push press 2-2-2-2-2

WOD:
3 Rounds
1 minute KB Swings (2/1.5)
1 minute Abmat Sit Ups
1 minute Lunge Steps (in place – can scale up to jumping lunges)
1 Minute Push Press (95/65)
1 Minute Rest

Burpee Challenge Day 16

modPALEO Recipe of the Week

Chicken Tomatillo Chili

We’ve got the perfect summertime chili recipe. It’s hearty enough for your active lifestyle and full of summery flavors, spices and cooling avocado. Serve it in a big bowl with some plantain chips and a cold beverage.

Chicken Tomatillo Chili
4 chicken breast, rinsed and patted dry
8 med-large tomatillos – quartered
2 large jalapenos, halved and de-seeded and chopped
2 large handfuls of Trader Joes’s small grape heirloom tomatoes
2 tbls of olive oil
2 cloves of garlic chopped
1/2 lime quartered
Fresh ground sea salt
fresh ground pepper
1 whole avocado
Coconut oil

Salt and pepper the chicken and set aside. Preheat a medium saute or grill pan coated with a dollop of coconut oil. Sear the chicken on both sides. Place the chicken in a deep cast iron pan. Add half of the lime in between the chicken breasts. In a large bowl add the tomatillo, jalapeno, tomato, olive oil and garlic. Add a couple twists of the salt and pepper. Stir well. Add the veggie mixture to the top of the chicken. Cover and cook on 350 for about 15-20 minutes. Remove cover and continue to cook for another 15-20 minutes. Check the chicken and continue cooking until the internal temperature of the thickest part of the breast reads 165 degrees. Remove the chicken. Pour the liquid/vegetable mixture into a food processor. Give it a quick pulse. Pull the chicken apart and add to bowl. Pour veggie mixture over pulled chicken. Add cubed avocado on top. Serve.

~ the modPALEO Team


CF WOD May 28

Strength:
Push press 2-2-2-2-2

WOD:
3 Rounds
1 minute KB Swings (2/1.5)
1 minute Abmat Sit Ups
1 minute Lunge Steps (in place – can scale up to jumping lunges)
1 Minute Push Press (95/65)
1 Minute Rest


localFrom the following article:

The solution to saving American farming and fishing, however, rests with everyone who votes with each and every purchase. Voting to support American farmers starts with every food festival and culinary organization which accepts a more lucrative sponsorship from an offshore company or government marketing organization such as Australian Lamb, Canadian Pork, or New Zealand Seafood instead of supporting farmers right here at home. Every chef has a vote with each and every purchase.

But the largest voting block is the consumer. Each consumer and each family must decide if they are going to buy the cheaper imported meat or fish, or pay a bit more to support an American family who hopes that their industry does not continue to be outsourced overseas.

There is much that could be done through legislation, food policy, as well as agricultural and fishing regulations to help American farmers and fishermen, but fundamentally the final arbiter on the future of American enterprise is the consumer; those who vote with each purchase.

 

Burpees: 16

Today’s Workout:
WoD 1: 5 Rounds of 20 Row Boats, 20 Bird Dogs, Hill Sprint
WoD 2: Alternating Tabata interval Air Squats and Wall Sits for a total of 8 minutes
Cash Out: Suicide Sprints


CF Blog May 29

Strength:
Front squat 10-10-10-10

Brent and George
Brent and George

WOD:
4 Rounds
5 Deadhang Pull Ups
10 Box Jumps (24/20)
30 Double Unders

Burpee Challenge Day 17

 

For me, Ultimate CrossFit is…

Everyone has a different motivation for being a part of CrossFit.

Some are in it to stay in shape.  Some to make friends.  Some to lose weight.  Some to challenge themselves.  Some to compete.  Some to train for other sports.  Some just to try something new and different.

Whatever your reason, there is a CrossFit gym to support your goals.  Yet, as CrossFit continues to grow in popularity, especially in the Charlotte area, I often reflect on what makes our Ultimate CrossFit box so special – what makes it stand apart from other gyms.

Since joining the Ultimate team 2 years ago, I have found the answer to be a multifaceted, but simple one: community.  Our community – from the members to the trainers – is a great one.  It is one in which we genuinely care for and look after one another.  Efforts are encouraged, and goals are both supported and then celebrated when met.

For me, Ultimate CrossFit is my happy place and its community is what keeps me coming back.

What does Ultimate CrossFit mean to you?


CF WOD May 29

Strength:
Front squat 10-10-10-10

WOD:
4 Rounds
5 Deadhang Pull Ups
10 Box Jumps (24/20)
30 Double Unders


400m Run
25 Push-ups
400m Run
40 KB SDHP
400m Run
100 Burpees
400m Run
40 KB Swings
400m Run
25 Abmat Sit-ups
400m Run


protein-lesson

Is muscle the only reason we eat protein? I think not!

Muscle protein synthesis isn’t the only reason to eat more protein. There’s satiety, the thermogenic effects, the impact on the immune system, and more.

Increased thermic effect of feeding — While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is roughly double that of carbohydrates and fat. Therefore, eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during overfeeding/muscle building.

Increased glucagon — Protein consumption increases plasma concentrations of the hormone glucagon. Glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization. In addition, glucagon also decreases the amounts and activities of the enzymes responsible for making and storing fat in adipose and liver cells. Again, this leads to greater fat loss during dieting and less fat gain during overfeeding.

Metabolic pathway adjustment – When a higher protein (20-50% of intake) is followed, a host of metabolic adjustments occur. These include: a down regulation of glycolysis, a reduction in fatty acid synthesis enzymes, increase in gluconeogenesis, a carbohydrate “draining” effect where carbons necessary for ridding the body of amino nitrogen is drawn from glucose.

Increased IGF-1 — Protein and amino-acid supplementation has been shown to increase the IGF-1 response to both exercise and feeding. Since IGF-1 is an anabolic hormone that’s related to muscle growth, another advantage associated with consuming more protein is more muscle growth when overfeeding and/or muscle sparing when dieting.

Reduction in cardiovascular risk — Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations.

Improved weight loss profile —Research has demonstrated that reducing the carbohydrate ratio from 3.5 – 1 to 1.4 – 1 increases body fat loss, spares muscle mass, reduces triglyceride concentrations, improves satiety, and improves blood glucose management (Layman et al 2003).

Increased protein turnover — All tissues of the body, including muscle, go through a regular program of turnover. Since the balance between protein breakdown and protein synthesis governs muscle protein turnover, you need to increase your protein turnover rates in order to best improve your muscle quality. A high protein diet does just this. By increasing both protein synthesis and protein breakdown, a high protein diet helps you get rid of the old muscle more quickly and build up new, more functional muscle to take its place.

Increased nitrogen status — Earlier I indicated that a positive nitrogen status means that more protein is entering the body than is leaving the body. High protein diets cause a strong positive protein status and when this increased protein availability is coupled with an exercise program that increases the body’s anabolic efficiency, the growth process may be accelerated.

Increased provision of auxiliary nutrients — Although the benefits mentioned above have related specifically to protein and amino acids, it’s important to recognize that we don’t just eat protein and amino acids — we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. And don’t forget the vitamins and minerals we get from protein rich foods.

Looking over this list of benefits, you can see protein is important for may reasons. In a nutshell a higher protein diet can lead to a better health profile, an increased metabolism, improved body composition, and an improved training response. As always, aim to get your protein from real, natural food sources as often as possible!

 

Burpees: 17

Today’s Workout:
400m Run
25 Push-ups
400m Run
40 KB SDHP
400m Run
100 Burpees
400m Run
40 KB Swings
400m Run
25 Abmat Sit-ups
400m Run


Meet Jesse Linker!!!

1. How long have you been doing Crossfit?

I started CrossFit 4-5 ago.  I remember the first time I watched Lance’s  CrossFit class at the Ultimate Gym, all I could think was “look at all these people cheating on their pull-ups.”

2. What is your athletic background and what did you do to stay fit before Crossfit? 

To stay fit I’ve been like a lot of people – off and on various types of exercises until I started CrossFit. I don’t really have much of an athletic background, although I did MMA style training for 3-4 years, which consisted of bjj, Muay Thai, and boxing. They all were a lot of fun and how I ended up finding CrossFit.

3. What class/time of day are people likely to find you at? 

I’m an evening person so between 4:30-7:30. I think morning workouts are crazy. 

4. What is your favorite WOD or lift?

None. I hate them all. 🙂

But really, I do like weighted pull-ups, the Olympic lifts, kettlebell swings and muscle ups.  As for a favorite WOD, I just like doing something different every day.

5. If you could perfect any skill or movement, which would it be? 

Probably the snatch. It’s definitely the coolest to me, when you do it right.

6. What do you do outside of the gym (occupation, hobbies, etc.)?

I’m kind of a gardener – I really like the bonsai gardening.  And I still enjoy boxing.

As for my occupation, I do logistics at a warehouse off of Freedom. 

7. What keeps you coming back to UCF?

I love the different workouts we do everyday. It’s great not having to think and just have the whole thing planned out for me. Also, having a group to suffer with makes it twice as fun and you work twice as hard.

 8. Any hidden talents or skills?

Big time chess player (I’m on chess.com if anyone wants to play) and I can solve a Rubik’s cube. I know, wow!

 

I absolutely love Ultimate CrossFit, all of the trainers, and everyone that comes to our gym. I would never want to go anywhere else!!


CF Blog May 30

Strength:IMG_6966
Sumo-deadlift 2 OTM for 10 minutes

WOD:
3 Rounds
200m Run
20 Ring Rows
200m Run
20 Burpees
200m Run
10 HSPU
200m Run

Burpee Challenge Day 18

The CrossFit mainpage shared the article below from the Wall Street Journal regarding the dangers that endurance running/training can pose on the body.  Definitely some interesting stuff there and worth reading through.  Before you hang up your sneaks and high-five your lifting buddy, however, understand that it is the chronic inflammation (the result of overtraining) which poses the biggest health risk.  Meaning that everyone needs to make sure to schedule in some rest days, regardless of their sport of choice.  The article also mentions that breaking that 30 mile/per week threshold is likely to stress your body…so don’t worry, “Murph” only had 2 miles in it.  You’ll all be fine.

Thoughts?

By KEVIN HELLIKER

Over the last few months, during the endurance-athletics off-season, something extraordinary happened: The line began to blur between the health effects of running marathons and eating cheeseburgers.

“I’m not worried,” says veteran running coach Mark Sullivan, who has run more than 150 marathons, joking that “there are guys who live to be 100 smoking cigarettes and eating cheeseburgers.”

Endurance athletes have long enjoyed a made-of-iron image. But amid mounting evidence that extraordinary doses of exercise may diminish the benefits of modest amounts, that image is being smudged. That extra six years of longevity running has been shown to confer? That benefit may disappear beyond 30 miles of running a week, suggest recent research.

The improved blood pressure, cholesterol levels and robust cardiac health that exercise has been proven to bestow? Among extreme exercisers, those blessings may be offset partially by an increased vulnerability to atrial fibrillation and coronary-artery plaque, suggest other recent studies.

image

DPA/Zuma PressNormann Stadler reacts after winning the Ironman Triathlon World Championship in 2006.

In the face of this research, long-standing skepticism about the possibility of “exercise overdose” is softening among many sports physicians. “The lesson I’ve learned from 40 years of cardiology is that when there’s this much smoke, there’s often some fire,” said Paul Thompson, a sports-medicine specialist and veteran marathoner who is chief of cardiology at Hartford Hospital in Connecticut.

Anecdotal concerns about endurance athletics have been building for years. Cardiac conditions that required surgery have forced into retirement two winners of the Ironman Triathlon World Championship. In 2011, Ironman winner Normann Stadler underwent emergency surgery to repair an enormous aortic aneurysm, a condition not caused but very possibly aggravated by endurance athletics. Research shows an association between endurance athletics and enlarged aortic roots.

Other recent studies suggest the significant mortality benefits of running may diminish or disappear at mileage exceeding 30 miles a week and other, very small studies have shown elevated levels of coronary plaque in serial marathoners—a problem that rigorous exercise theoretically could cause.

“Heart disease comes from inflammation and if you’re constantly, chronically inflaming yourself, never letting your body heal, why wouldn’t there be a relationship between over exercise and heart disease?” said John Mandrola, a cardiac electrophysiologist and columnist for TheHeart.org.

Continue reading…


CF WOD May 30

Strength:
Sumo-deadlift 2 OTM for 10 minutes

WOD:
3 Rounds
200m Run
20 Ring Rows
200m Run
20 Burpees
200m Run
10 HSPU
200m Run


Random Notes - MAY7 Steps to Become a Morning Exerciser

I Work at a Chicken Processing Plant and I Know Where Your Food Comes From

Guest Post by Dr. Laura Davies: Bringing Paleo to Your Doctor

The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally

Why You Like What You Like

Why Your Dinner Doesn’t Taste As Good As It Looked Online

Raisins As Good As Sports Chews For Workout Boost

Diet Soda Rots Teeth “Like Meth and Cocaine”

8 Restaurant Desserts With More Calories Than a Stick of Butter—and 1 With More Fat Too

An Artist’s Creative Interpretation of Well-Balanced Meals

Sandwichbikes

Klein BBQ Tool Set

All Natural

Beardvertising

50 Things Only ’80s Kids Can Understand

18 obsolete words, which never should have gone out of style

The Story of the Levi’s 501® Jean

Read Queens of the Stone Age’s official biography, as written by Anthony Bourdain – First Listen Live: Queens Of The Stone Age, ‘…Like Clockwork’

Don’t Get Daft Punk’s New Album Without Also Getting the Helmet

InvisiblePeople

 

Burpees: 18

Today’s Workout:
AMRAP25:
50 Jump ‘n Touch on Stage Wall
Run across Bridge
10 Lunges toward Hill
Run to Rail by Concession Stand
10 Bar Rows
Run up and around HIll and Down Stairs
10 Wall Jumps
Run back to Stage


CF Blog May 31

IMG_7982
and Ben
IMG_9408
Please welcome Amy

Strength:
Snatch OTM for 7 minutes
Clean and Jerk OTM for 7 minutes

WOD:
Max Effort 1000m Row
Rest
Max Effort 500m Row
Rest
Max Effort 250m Row

Burpee Challenge Day 19

 

 

 

Check out this great article Jayme found from Breaking Muscle:

 

5 Mistakes You Might Be Making With Your Weightlifting Belt

Contributor – Strength Training and Olympic Weightlifting

Ask half a dozen seasoned lifters about what belt they wear and why, and you will probably get back just as many different answers. In fact, you will probably get back more answers than the questions you asked, as many lifters will have more than one belt to cater to different lifts and situations.

 

lifting belt, weightlifting belt, weight belt, how to use lifting beltBelt for lifting are a personal preference, and the purpose of this article is not to talk about the pros and cons of various types of belt. Instead we will spend our time looking at how to make best use of this simple but very effective training aid.

 

I would like to trust that you all believe in wearing a belt, but in reality I know that some of you may need a little more convincing.  Let’s try this line of reasoning. To get better (at anything – your sport, your life, your lifting) you need to get stronger. To get stronger you need to lift heavier. To lift heavier you need to wear a belt. Therefore, wearing a belt allows you to lift heavier, which builds overall strength, which makes you suck less. Pretty simple when you think of it like that, right?

And for those of you thinking that your core won’t get stronger by wearing a belt, we’re going to address the issues of the core and intra-abdominal pressure below.

Building up overall strength in this manner through use of a belt means that even when you take the belt off, you can lift heavier than if you hadn’t worn the belt in the first place. This all leads to lifting more weight more frequently. Plugging this right back into the logic above means that you continue to build strength to your ultimate advantage.

If that doesn’t convince you, this is probably not the right article for you. However, If you’re now wanting to know how to get the most out of your belt (read: how to get stronger, quicker), then read on.

 

Five tips for making the most of your belt:

1. How to use your belt effectively:

Let’s clear up a misconception here. A belt’s primary function is not one of supporting your back per se, as commonly believed. Instead, it aids you to increase intra-abdominal pressure, which in turn acts as a brace to support and strengthen your spine. To use your belt effectively, you need to use the Valsalva maneuver. This involves take a large breath of air into your belly (not your chest), and trying to exhale forcefully with a closed throat. This will push your belly out into the belt, which will help increase the pressure build up around your midsection.

2. When to wear your belt:

When the going gets tough, the tough wear a belt. I’m not suggesting you wear a belt for all your warm-ups sets. But when it starts to get hairy, add the belt. In fact, I would advocate wearing the belt prior to the sets that matter. Breathing hard against the belt is a skill that needs to be practiced, especially when performing continuous repetitions.

3. How tight to wear your belt:

As we have discussed, a good lifting belt is designed to increase intra-abdominal pressure and stabilize your whole midsection. To create this pressure you need to contract your abs against the belt. To make this possible, wear your belt one hole looser than as-tight-as-it-can-go. A good rule of thumb is that you should be able to get your hand between your belly and the belt.

4. Where to wear your belt:

The basic answer to this is, where it does not impede your lift. The bottom of the belt should not get wedged into your hips when they are flexed. Neither should the top of the belt push against your ribs. Wear it in a position that is comfortable, whilst allowing you to create the necessary pressure against it. You may find this position is slightly higher when pulling from the floor.

5. What to wear your belt for:

In terms of movements, we are talking the big compound lifts (squats, deadlifts, and presses), and also the Olympic lifts along with strongman exercises such as the yoke and farmer’s walks. All these movements are fundamental to building strength. Any movements that can be classified as such, as we have seen, are best performed with a belt for maximum weight and maximum benefit.

 

Whatever your ultimate goals, it is worth knowing and understanding how to make the best use of this highly effective tool to aid you on your journey. Buckle up!


CF WOD May 31

Strength:
Snatch OTM for 7 minutes
Clean and Jerk OTM for 7 minutes

WOD:
Max Effort 1000m Row
Rest
Max Effort 500m Row
Rest
Max Effort 250m Row


6.1.13: How far can you go?

steve_prefontaine___01_by_aguelmann-d375nql

6.1.13: AG Track @ 8am

5x 3:00 Intervals

Rest is 3:00 after each round.

Run for max distance on each interval. Creates variation by running for time vs. distance. Goal is to increase your distance with each interval so you can learn to start strong (but not all out) and increase your effort throughout a workout.

 

 

 

 


choc

Protein and Berry Filled Dark Chocolate

Ingredients:

1/4 cup of blueberries (fresh)
1/2 cup of unflavored (or chocolate) pea protein powder (you could also use either casein or a chocolate-flavored rice protein powder)
1/8 cup of cocoa powder
1/4 cup of goji berries
1/2 cup of milk (I used homemade almond milk but rice or cartoned coconut would be nice too)
1/2 bar of 85-90% dark chocolate (40 grams)

Directions:

Step 1: Blend all ingredients together (except for the dark chocolate) using a handheld blender or food processor. Do this until a sort of thick batter or ‘paste’ is formed.
Step 2: With your hands, shape this paste into small squares or roll the mixture up into balls to form truffles!
Step 3: Melt your chocolate in a bainmarie (i.e. a glass bowl on top of a pot of boiling water). Once melted, dip your chocolates in the chocolate one by one.
Step 4: Top your chocolates with some freeze-dried berries or, like I wrote above, with chopped pistachios or your favorite nut!

 

Burpees: 19

Todays Workout:
*May Benchmark*
PT Test –
800m Run
1min – Pushups, Situps, Dips, Squats
2min – Burpees, Plank


CF Blog June 1

WOD: (from 7/11/2009)IMG_1554
1 Mile Run
15 Deadlifts 1.5x bodyweight

Couplet (3 rounds)
20 Wall Balls (20/14)
20 Dumbbell Snatches (45/30)(10 each arm)

At any point in the workout, do:
50 Back Extensions
50 ABMAT Sit-ups

Finish with:
25 Burpees
Post total time.

Burpee Challenge Day 20

 

In case you guys missed it on the Athletes of UCF FB page, Jess Ard is trying to get a good UCF contingent to do the NoDa 5k race next week.  If you’re in town, think about doing it – it looks like a great time and supports a great cause.  Check out the deets below, and register here.

2 Free Beers (21+)! Food Trucks!
Live Music! Prizes! 
Benefiting:
Come join us for a Friday eveing 5k through the artsy neighborhood of NoDa! Enjoy cool swag, free beer, live music and food trucks. The race starts and ends at NoDa Brewery (2229 N Davidson St). The 5K is chip-timed using the state-of-the-art Jaguar timing system. Grab a pint as soon as you cross the finish line and then cruise over to our results tent for live results!

CF WOD June 1

WOD: (from 7/11/2009)
1 Mile Run
15 Deadlifts 1.5x bodyweight

Couplet (3 rounds)
20 Wall Balls (20/14)
20 Dumbbell Snatches (45/30)(10 each arm)

At any point in the workout, do:
50 Back Extensions
50 ABMAT Sit-ups

Finish with:
25 Burpees
Post total time.