CF Blog December 6

Strength/SkillIMG_1328
Every 90 sec x 10 (15 min)

3 Power Snatch
*increasing loads
*not TnG

WOD:
6 RFT​​
300m Row
12 KBS(2/1.5)

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

Food for thought from T-Nation:

3 Bad Ideas You Need to Stop Repeating

Training and Diet Analogies That Suck

“Stimulate, don’t annihilate” was popularized by bodybuilder Lee Haney. It’s a simple way to think about much more complex issues: hypertrophy, recovery, muscle protein synthesis, program design, etc. It’s oversimplified, but we all remember it.

Of course, other simple phrases like “Eating fat makes you fat!” made a whole generation of dieters even fatter because they replaced all those evil avocados with processed carbs.

The human brain loves powerful, easy-to-grasp ideas. And since we love to argue in our field, we often resort to these simple sayings to “prove” our point. The problem is, many of these are misleading or even completely untrue. Here are three of them:

1. “Sprinters are leaner and more muscular than marathon runners. That’s why high intensity intervals are better than steady state cardio.”

I admit that when I started out as a trainer I used that analogy too, even though I never fully bought into it. Now I know it’s downright false.

First, all elite sprinters have over 90 percent fast-twitch muscle fibers, which indicate an ACTN3 RR profile. Without going too deep into genetics, ACTN3 is the gene that determines your muscle type as well as your muscle’s response to training.

The ACTN3 profile, which is only found in about 10 percent of the population, has a very high ratio of fast twitch fibers. Remember, fast twitch fibers have a much greater growth potential, a greater mTOR response to training (which means more protein synthesis) and a faster rate of muscle damage repair, which will also lead to more growth.

Elite endurance athletes – those who are used in the comparison to elite sprinters – are very slow-twitch dominant. That’s indicative of an ACTN3 XX profile, found in 10-15 percent of the population.

This is the “endurance” muscle profile: more slow twitch fibers (less growth potential), lower mTOR and greater AMPK (bad for muscle-building, good for endurance), a slower rate of muscle repair but a higher max VO2 and fat utilization capacity.

Simply put, those who reach a high level in sprinting have the genetics to be fast, powerful, strong, and muscular to begin with. Those who excel in endurance sports are the opposite.

Also, sprinters do a ton of heavy lifting. Heavy benches, squats, power cleans, deadlifts, etc. These guys put up pretty impressive numbers. Most elite sprinters squat in the 500 and bench press in the mid-300 pound range. Some of them squat in the 600’s and bench in the 400’s. Not world-class powerlifting numbers, but strong enough to have built a ton of muscle tissue along the way.

Have you ever seen an endurance athlete lift weights? Me neither! Well, in all seriousness, I have. And except for a few smart exceptions they all do BOSU ball exercises, curl-lunges combos, and quarter squats, all in the 15-25 rep range “to work on endurance.” And they don’t train hard or push themselves.

They don’t have great muscle-building genetics to start with, and they don’t do anything to stimulate muscle growth. Sprinters lift heavy; marathon runners don’t. Is it that surprising that one is more muscular than the other?

And do you know what sprinters DON’T do? Intervals! Sprinters don’t do intervals in their training, yet their bodies are used to “prove” that intervals are better at giving you a lean and muscular physique. See the problem there?

Read full article here…

CF Blog December 5

Partner WODIMG_1318
For Time:​​
800m Run (relay style 400m each partner)
40 KB Goblet Squat (2/1.5)
20 Pull-Ups
10 HSPU (each)
800m Run (relay style 400m each partner)
30 KB Goblet Squat (2/1.5)
20 Pull-Ups
20 Push-Up (each)
800m Run (relay style 400m each partner)
20 KB Goblet Squat (2/1.5)
20 Pull-Ups
30 DB Push Press(35/25) (each)

*split GB Squats & Pull-Ups as needed

Conditioning WOD:

AMRAP 9
15 Wall Balls
15 Abmat Sit-Ups

rest 3 min

AMRAP 12
30 Double Unders
10 HR Push-Ups

*

Thanks to everyone who came out on Saturday to support our Ultimate Giveback Charity WOD to benefit Thompson Family Services here in Charlotte.

Couldn’t make it?  You can still drop-off/donate anytime at the gym through TODAY or make a direct donation here: https://www.thompsoncff.org

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

CF Blog December 4

Strength/SkillIMG_1330
Deadlift
4×5 @3111

WOD:
4 Rounds each for Time

10 Burpee Box Jump Over(24/20)
12 DB Alt Snatch (45/30)
14 cal Bike/Row

*rest 60 sec b/w rounds
*increase effort each round

*

A huge shout out and congrats to Kyle on his big win on Friday night!!  This man has been training hard and it paid off!!!

*

Thanks to everyone who came out on Saturday to support our Ultimate Giveback Charity WOD to benefit Thompson Family Services here in Charlotte.

Couldn’t make it?  You can still drop-off/donate anytime at the gym through Wednesday or make a direct donation here: https://www.thompsoncff.org

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

CF Blog December 3

Strength:  IMG_1316
Back Squat​​(20 min)
5×3 @30X0
*build to 90%

WOD:
AMRAP 12

10 Alt Plank Row (35/25)
https://youtu.be/mqfB7dzE7E8
10 Ring Row (1 sec pause at top)
5 Strict T2B or Strict Hanging Knee Raise
10 Air Squat

*

Conditioning WOD:
25 min Running Clock

Every 2 min x 5(0:00-10:00)
200m Run + 15 Air Squat

rest 5 min(10:00-15:00)

Every 2 min x 5(15:00-25:00)
250m Row + 12 KBS(1.5/1)

*

Momma’s Quote of the Week:  “There are no such things as a small act of kindness. Every act creates a ripple with no logical end.”—Scott Adams  

*

Thanks to everyone who came out on Saturday to support our Ultimate Giveback Charity WOD to benefit Thompson Family Services here in Charlotte.

Couldn’t make it?  You can still drop-off/donate anytime at the gym through Wednesday or make a direct donation here: https://www.thompsoncff.org

*

The Ultimate Christmas PARTY is Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

CF Blog December 1

Partner WOD:photo-21

50 cal Row
100 Wall Balls
50 cal Row
80 Kettlebell Swings
50 cal Row
60 Pull-ups
50 cal Row
40 cal Bike
50 cal Row
20 Burpee Box Jump Over
400m medball run w/partner
*

TODAY!!!
Ultimate Give-back Day to Benefit Thompson Family Services….

In years past we’ve set up a Giving Tree for our Ultimate Giveback.  Thanks to our generous community, this program has always been successful.  However, since the need is so great at Thompson Family services, we are hoping to donate additional funds and gift cards this season so that families can do their own shopping and so that Thompson has the funds it needs to provide for families throughout the year.
SO… in lieu of the Giving Tree, this year we are going to launch our 

Inaugural Ultimate Giveback Charity WOD!!

Grab a friend/partner and something to donate, and join us in kicking off the holiday season of giving!!  Festive attire encouraged!!
When: Saturday, December 1, 8am-12pm
Where: Ultimate CrossFit
Cost:  Free, but a donation of any sort is greatly appreciated!!!  Recommended donations: gift cards of any denomination (Walmart, Amazon, Target, Old Navy, etc), any new toy, gift, article of clothing, etc of donor’s choosing (all unwrapped please).  Alternatively, you can make a direct donation to Thompson here: https://thompsoncff.thankyou4caring.org You can mention Ultimate CrossFit in the Comments!
Why?  To help provide local families in need with the makings for a great holiday and to support an amazing local organization!!
Read more about the organization, or make a direct donation here: https://www.thompsoncff.org
Can’t make it?  You can still drop-off/donate anytime from Friday November 30-Sunday December 2!
*

The Ultimate Christmas PARTY is next Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

CF Blog November 30

Strength: IMG_1978
Back Squat 4-4-4-4

WOD 1:
AMRAP 5
15 Ball Slams (30/20)
10 Box Jumps (24/20)
5 C2B Pull-ups

Rest 3 Minutes

WOD 2:
AMRAP 5
5 Hang Power Snatches (95/65)
15 Abmat Sit-ups
30 Double Unders
*

TOMORROW – DECEMBER 1st!!!
Ultimate Give-back Day to Benefit Thompson Family Services….

In years past we’ve set up a Giving Tree for our Ultimate Giveback.  Thanks to our generous community, this program has always been successful.  However, since the need is so great at Thompson Family services, we are hoping to donate additional funds and gift cards this season so that families can do their own shopping and so that Thompson has the funds it needs to provide for families throughout the year.
SO… in lieu of the Giving Tree, this year we are going to launch our 

Inaugural Ultimate Giveback Charity WOD!!

Grab a friend/partner and something to donate, and join us in kicking off the holiday season of giving!!  Festive attire encouraged!!
When: Saturday, December 1, 8am-12pm
Where: Ultimate CrossFit
Cost:  Free, but a donation of any sort is greatly appreciated!!!  Recommended donations: gift cards of any denomination (Walmart, Amazon, Target, Old Navy, etc), any new toy, gift, article of clothing, etc of donor’s choosing (all unwrapped please).  Alternatively, you can make a direct donation to Thompson here: https://thompsoncff.thankyou4caring.org You can mention Ultimate CrossFit in the Comments!
Why?  To help provide local families in need with the makings for a great holiday and to support an amazing local organization!!
Partner WOD:
50 cal Row
100 Wall Balls
50 cal Row
80 Kettlebell Swings
50 cal Row
60 Pull-ups
50 cal Row
40 cal Bike
50 cal Row
20 Burpee Box Jump Over
400m medball run w/partner
Read more about the organization, or make a direct donation here: https://www.thompsoncff.org
Can’t make it?  You can still drop-off/donate anytime from Friday November 30-Sunday December 2!
*

The Ultimate Christmas PARTY is next Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

CF Blog November 29

Strength:

Christmas Party deets are posted...please RSVP!
Christmas Party deets are posted…please RSVP!

Clean 1-1-1-1-1-1-1

WOD:
3 Rounds (17 minutes)
AMRAP 1
6 Burpees
1 Rope Climb
Rest 1 Minute
AMRAP 1
3 Power Cleans (135/95)
3 Push Presses (135/95)
Rest 1 Minute
AMRAP 1
Calorie Row
Rest 1 Minute

*

 

The Ultimate Christmas PARTY is next Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

Saturday – DECEMBER 1st!!!
Ultimate Give-back Day to Benefit Thompson Family Services….

In years past we’ve set up a Giving Tree for our Ultimate Giveback.  Thanks to our generous community, this program has always been successful.  However, since the need is so great at Thompson Family services, we are hoping to donate additional funds and gift cards this season so that families can do their own shopping and so that Thompson has the funds it needs to provide for families throughout the year.
SO… in lieu of the Giving Tree, this year we are going to launch our 

Inaugural Ultimate Giveback Charity WOD!!

Grab a friend/partner and something to donate, and join us in kicking off the holiday season of giving!!  Festive attire encouraged!!
When: Saturday, December 1, 8am-12pm
Where: Ultimate CrossFit
Cost:  Free, but a donation of any sort is greatly appreciated!!!  Recommended donations: gift cards of any denomination (Walmart, Amazon, Target, Old Navy, etc), any new toy, gift, article of clothing, etc of donor’s choosing (all unwrapped please).  Alternatively, you can make a direct donation to Thompson here: https://thompsoncff.thankyou4caring.org You can mention Ultimate CrossFit in the Comments!
Why?  To help provide local families in need with the makings for a great holiday and to support an amazing local organization!!
Partner WOD:
50 cal Row
100 Wall Balls
50 cal Row
80 Kettlebell Swings
50 cal Row
60 Pull-ups
50 cal Row
40 cal Bike
50 cal Row
20 Burpee Box Jump Over
400m medball run w/partner
Read more about the organization, or make a direct donation here: https://www.thompsoncff.org
Can’t make it?  You can still drop-off/donate anytime from Friday November 30-Sunday December 2!

CF Blog November 28

Partner WOD:IMG_1283
5 Rounds
400m Run (together)
40 Wall Balls (20/14)
30 KB Swings (1.5/1)
100 Double Unders

CONDITIONING WOD:
5 Rounds
1 Min: Wall Balls
1 Min: Sit-ups
1 Min: Skier Hops
1 Min: KB Swings
1 Min: Double Unders
1 Min: Rest

*

The Ultimate Christmas PARTY is next Saturday!!!!

8pm-2am 
@ Studio 1212 
1212 E 10th St.

*

Please RSVP to the event Facebook page https://www.facebook.com/events/260584414639681/ ( or Mike – mike@ultimatecrossfit.com if you’re not on Facebook) to let us know you’re coming!!!

*

Saturday – DECEMBER 1st!!!
Ultimate Give-back Day to Benefit Thompson Family Services….

In years past we’ve set up a Giving Tree for our Ultimate Giveback.  Thanks to our generous community, this program has always been successful.  However, since the need is so great at Thompson Family services, we are hoping to donate additional funds and gift cards this season so that families can do their own shopping and so that Thompson has the funds it needs to provide for families throughout the year.
SO… in lieu of the Giving Tree, this year we are going to launch our 

Inaugural Ultimate Giveback Charity WOD!!

Grab a friend/partner and something to donate, and join us in kicking off the holiday season of giving!!  Festive attire encouraged!!
When: Saturday, December 1, 8am-12pm
Where: Ultimate CrossFit
Cost:  Free, but a donation of any sort is greatly appreciated!!!  Recommended donations: gift cards of any denomination (Walmart, Amazon, Target, Old Navy, etc), any new toy, gift, article of clothing, etc of donor’s choosing (all unwrapped please).  Alternatively, you can make a direct donation to Thompson here: https://thompsoncff.thankyou4caring.org You can mention Ultimate CrossFit in the Comments!
Why?  To help provide local families in need with the makings for a great holiday and to support an amazing local organization!!
Partner WOD:
50 cal Row
100 Wall Balls
50 cal Row
80 Kettlebell Swings
50 cal Row
60 Pull-ups
50 cal Row
40 cal Bike
50 cal Row
20 Burpee Box Jump Over
400m medball run w/partner
Read more about the organization, or make a direct donation here: https://www.thompsoncff.org
Can’t make it?  You can still drop-off/donate anytime from Friday November 30-Sunday December 2!

CF Blog November 27

Strength: IMG_1285
Front Squat 3-3-3-3-3

WOD:
AMRAP 12
5 HSPU
12 T2B
200m Run

*

Save the Date: Ultimate Christmas Party 12/8

*

Saturday – DECEMBER 1st!!!
Ultimate Give-back Day to Benefit Thompson Family Services….

In years past we’ve set up a Giving Tree for our Ultimate Giveback.  Thanks to our generous community, this program has always been successful.  However, since the need is so great at Thompson Family services, we are hoping to donate additional funds and gift cards this season so that families can do their own shopping and so that Thompson has the funds it needs to provide for families throughout the year.
SO… in lieu of the Giving Tree, this year we are going to launch our 

Inaugural Ultimate Giveback Charity WOD!!

Grab a friend/partner and something to donate, and join us in kicking off the holiday season of giving!!  Festive attire encouraged!!
When: Saturday, December 1, 8am-12pm
Where: Ultimate CrossFit
Cost:  Free, but a donation of any sort is greatly appreciated!!!  Recommended donations: gift cards of any denomination (Walmart, Amazon, Target, Old Navy, etc), any new toy, gift, article of clothing, etc of donor’s choosing (all unwrapped please).  Alternatively, you can make a direct donation to Thompson here: https://thompsoncff.thankyou4caring.org You can mention Ultimate CrossFit in the Comments!
Why?  To help provide local families in need with the makings for a great holiday and to support an amazing local organization!!
Partner WOD:
50 cal Row
100 Wall Balls
50 cal Row
80 Kettlebell Swings
50 cal Row
60 Pull-ups
50 cal Row
40 cal Bike
50 cal Row
20 Burpee Box Jump Over
400m medball run w/partner
Read more about the organization, or make a direct donation here: https://www.thompsoncff.org
Can’t make it?  You can still drop-off/donate anytime from Friday November 30-Sunday December 2!