October-2017

Conditioning – October 2

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


CF Blog October 2

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

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

***

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

***

Mark your calendars for these upcoming events:

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

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

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


CF Blog October 3

Strength:
Deadlift 5-5-5

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

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

***

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

HalloWOD for CF (Cystic Fibrosis)

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

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 4

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


CF Blog October 4

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

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

***

It’s Bring a Buddy Day!!!

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

***

Nice little recommendation from CrossFit Invictus:

Let’s Take A Bath
Written by Nichole Kribs

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

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

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

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

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

read whole blog post here…


CF Blog October 5

Strength:

OLYMPUS DIGITAL CAMERA

OHS 3RM

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

***

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

5 Reasons Why Lard Is the New Coconut Oil

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

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

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

 

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

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

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

Read entire article here…


CF Blog October 6

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

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

***

HalloWOD for CF (Cystic Fibrosis)

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

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 7

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

***

HalloWOD for CF (Cystic Fibrosis)

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

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 8

WOD:

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

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


CF Blog October 9

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

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

***

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

***

News and Notes:

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

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

***
*Saturday 10/28*

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

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

Gymnastics Clinic with Pam Gagnon!!!

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

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

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


Conditioning – October 9

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


CF Blog October 10

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

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

***

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

*

News and Notes:

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

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

***
*Saturday 10/28*

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

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

Gymnastics Clinic with Pam Gagnon!!!

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

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

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


Conditioning – October 11

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


CF Blog October 11

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

***

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

HalloWOD for CF (Cystic Fibrosis)

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

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 12

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

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

***

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

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

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

*Please pick ONE to attend

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

*

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

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

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


CF Blog October 13

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

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

***

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

*

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

Greg Everett

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

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

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

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

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

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


CF Blog October 14

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

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

***

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

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

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


CF Blog October 15

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


CF Blog October 16

Strength:

OLYMPUS DIGITAL CAMERA

Front Squat 3-3-3-3-3

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

***

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

***

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

*

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

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

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

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

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 16

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


CF Blog October 17

Strength: IMG_5999
Push Press 2RM

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

***

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

*

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

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

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 18

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


CF Blog October 18

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

*

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

*

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

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

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 19

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

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

***

Interesting read from The Huffington Post:

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

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

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

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

Not a ‘fad diet’

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

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

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

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

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

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

The experience of thousands of doctors and other health professionals

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

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

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

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

Read full article here…


CF Blog October 20

Strength:

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

Bench Press 3RM

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

***

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

*

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

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

*Please pick ONE to attend

***

10/28
HalloWOD for CF (Cystic Fibrosis)

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 21

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

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

***

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

Release Date: 12/13/2007

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

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

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

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

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

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

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

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

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


CF Blog October 22

Skill/Practice: i
15-20 min GOAT WORK

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


CF Blog October 23

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

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

***

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

***

*Reminder*

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

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

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

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


Conditioning – October 23

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


CF Blog October 24

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

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

***

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

*

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

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

*Please pick ONE to attend

***

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

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

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


Conditioning – October 25

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


CF Blog October 25

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

***

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

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


CF Blog October 26

Lewis
#tbt lol

Strength:
RDL 8-8-8

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

***

*Reminder*

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

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

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

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

*
HalloWOD for CF (Cystic Fibrosis)

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 27

Strength:

Halloween fun at the 6:30 pm WOD

Front Squat 2RM

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

***

*Reminder*

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

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

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

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

*
HalloWOD for CF (Cystic Fibrosis)

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 28

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

*Reminder*

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

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

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

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

*
HalloWOD for CF (Cystic Fibrosis)

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

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

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

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

**This is a donation based event**

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

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

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

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 29

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

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


Conditioning – October 30

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

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


CF Blog October 30

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

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

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

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

***

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

***

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

Good Advice

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

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

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


CF Blog October 31

Strength: jack
Deadlift 3-3-3-3

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

***

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

*

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

Inner Dialogue: Why You Need to Toughen Up

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

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

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

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

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

Read whole article here…


CF Blog November 1

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

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

***

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

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