April-2013

jump around

A wall jump or box jump (when we are in the gym) is simple right? Right! A wall jump is as simple as its name suggests: you have to jump from the ground, onto the wall! The height of the wall or box can depend on our location or the workout but regardless of the height, the most important thing to remember is the hip extension at the top.

To perform a proper rep, a full hip extension must be reached. That means, once you jump onto the wall with two feet, you must then lock out your legs, and stand up with your hips over your feet. Once you have achieved this, you can jump back down and start again!

Wall or box jumps are great for any athlete and have a number of physical benefits. These include: Increased explosiveness – springing from the ground to a box is a great way to increase your vertical leap. The movement utilizes a lot of fast twitch muscles and that will help improve your overall explosiveness. The more you jump, and the higher you jump, the more explosive your legs will become. Improved cardiovascular – box jumps can be an exhausting exercise. Each rep uses a number of leg and core muscles, and after a few reps you will notice your heart rate start to rise. This exercise is not only good to improve leg strength, but also to improve cardiovascular fitness.

But like any movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace.

So, check this video, Perfecting the Box Jump…. Even though the video talks about the box jump, everything still applies to our wall jumps and/or anything we may jump on at the park!

Kelly Starrett and Carl Paoli explain exactly how to set up for efficient box jumps, and they say it all starts with foot position and body position. As all supple leopards know, great body position takes work, so Starrett offers up some mobility drills to get you ready to bounce.

The experts also explain how the standard of landing on top of the box and opening the hips usually results in good positioning, while the landing on the ground is sometimes less than graceful. Often the knees go into bad positions on the ground landing, which creates what Starrett calls a “torque dump.” To prevent this, Paoli recommends keeping the feet quite close together during ground contact.

By preparing your joints and tissues properly and then using solid positioning during reps, your box-jump efficiency will improve instantly.

 

Today’s Workout:
Tabata – Dips, Sit-ups (w/ball), Bar Rows, Slam Balls


WoD1: Suicide Sprints x5
WoD2: OTM Burpee Ladder 10-9-8-7-6-5-4-3-2-1


CF Blog April 2

WOD 1:photo (7)
3 Rounds
5 Snatch (135/95)
400m Run

WOD 2:
3 Rounds
25 Push-ups
500m Row

Cash Out: Back Extension 3 x 15

***Special Olympics Spartan Challenge!!!***

This ia a first year event and we are hoping for a good turnout from the area CrossFit
gyms.   All proceeds benefit the NC Special Olympics and is being hosted
by our agency; Cary Police Department.   The event can be completed SOLO
or as a 4 person relay team format.   After tiring of the usual 5K
fundraiser events in the area we decided to put together an event that is
a bit more challenging!  We have a late start time to allow for out of
town travel!!

If you have any questions about this unique event please feel free to
contact me.   Hope you guys can make the trip out here to Cary, would love
to host your athletes.

Sgt. Bruce Dale
Cary Police Department
919-602-7393
CrossFit-Cary PD

Read more here: Spartan 300 Brochure 2013


CF WOD April 2

WOD 1:
3 Rounds
5 Snatch (135/95)
400m Run

WOD 2:
3 Rounds
25 Push-ups
500m Row

Cash Out: Back Extension 3 x 15


4.3.13 Choose your own destiny WOD

4.3.13

Finishing up the evening’s workout with some broad jumps.

4.3.13 Choose your own destiny.

Let’s gamble, tis the season. Come into the Pit and Shannon will have workouts written down on a sheet of paper that you will pick at random for your workout. Sometimes it’s good to accept the challenge and commit to coming even when you dont know what the WOD will be. You will be out of your comfort zone! Feel free to exchange workouts with someone!!


market

Spring is in the air and that means it’s time to start hitting up your local farmers market, assuming you haven’t been already!  Atherton Mills, Kings, Elizabeth Ave., Charlotte Regional, 7th Street, City Center…  the list goes on and many “re-open” this month.

Most of you are seasoned veterans by this point BUT, winter happens – I know.  That doesn’t mean you shouldn’t still be eating well. Right? Just so we don’t forget about our food… here are a few simple reminders to help you maintain a healthy diet:

Keep fresh fruits, vegetables and lean meats on hand (cooking a lot at the beginning of the week helps to keep ya healthy throughout the week).

You may have heard that the best way to shop at the grocery store is to stay in the outer perimeter – veggies, fruits, meat and dairy. For the stuff you DO go down the aisles for, READ THE LABELS! Make sure you can pronounce everything in the ingredient list. Beware of the low fat and low carb claims, as a lot of that stuff is FILLED with preservatives and sugars.

Even better, shop at your local farmer’s market. Get good, local food AND support your local economy and family farms and farmers.

Want to take an even closer look at your food source…  Go check out Hickory Nut Gap Open House and Farmers Market

If you’ve been telling yourself for months that you need to make it out the farm but you just haven’t had the time or found the right occasion, look no further. We are having an Open House on April 27th on the farm which is located at 57 Sugar Hollow Rd. in Fairview. The event also includes a  Farm Tour at 3pm and free samples!

Come check out our farmstore where you can buy fresh 100% grassfed beef, pastured pork and poultry, plus tons of other local food and craft items. Go on the Farm Tour with Jamie Ager and romp around the farm to see how we raise our animals and learn about our vision as a farm and local business. Try some of our cured pork and fresh cooked meats. Hope to see you soon!

 

Today’s Workout:
WoD1: Suicide Sprints x5
WoD2: OTM Burpee Ladder 10-9-8-7-6-5-4-3-2-1


*April Benchmark*
“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Cash Out: Max Unbroken Jump Rope Singles


CF Blog April 3

WOD: “Fran”
21-15-9
Thrusters
Pull-ups

Cash Out: Prowler Push – High Push (down and back) x 3

News/Announcements:

906780_10100415757156334_1706918747_o

 

***A big CONGRATS to two very special UCF couples – Dalissia Burke & Nick Grothe and Vanessa Carna & Dave Barszczowski – on their engagements!!

***We will announce the winner of our March Member Challenge early next week, once all of the scores for the final Open WOD  have been submitted and validated….woohoo!!

***The Blood Drive on April 27 will also have some guest speakers, so stick around to talk to Dr. Matt McAlees from the Charlotte Health Center, Joe Tedesco from Architech Sports and our friends from modPALEO 🙂

*** Appointments for the Blood Drive are still available – lots of time slots open between 11-1 🙂


CF WOD April 3

WOD: “Fran”
21-15-9
Thrusters
Pull-ups

Cash Out: Prowler Push – High Push (down and back) x 3


D+E

You’ve been thinking about it. Haven’t you? Dropping a couple lbs. or fitting into that swimsuit once the weather is warm… for good? Or you’ve actually decided a healthier lifestyle is really important to you and your family. Maybe you watch “The Biggest Loser” and you’ve seen at least one episode of Jamie Oliver’s “Food Revolution” and thought…

Good. Now…

You’ve seen the commercials for NutriSystem and you have a friend who lost a TON on Weight Watchers…

Okay.

Here’s the thing. And you know, down deep, like everyone else, that there’s really just one way to make that happen. That’ll stick. For good. And there are only two key ingredients. And you know what they are. Say it with me… “Exercise and diet”.

Yes.

No big plug here. It’s just the facts. You eat better. You exercise. You get healthier. You look and feel better. Period.

 

Today’s Workout:
*April Benchmark*
“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Cash Out: Max Unbroken Jump Rope Singles

 

 


Partner WoDs, with 1 person working at a time, partners must “tag” hands between movements before next movement begins….
WoD1:
Partner 1 completes 15 Wall Jumps, when Wall Jumps are complete, Partner 2 does 10 Push Ups.
Then immediately switch, so Partner 1 does Push Ups and Partner 2 does Wall Jumps.
(Repeat 5x)
WoD2:
Partner 1 completes 15 Dips, when Dips are complete, Partner 2 Stair Run (down/up).
Then immediately switch, so Partner 1 Stair Run and Partner 2 Does Dips.
(Repeat 5x)
Cash Out: Tabata Bottom-To-Bottom Squats


CF Blog April 4

Strength: Snatch Grip Deadlift 5-5-5

Throwback Thursday!
Throwback Thursday!

4 Rounds
5 Deadlift (185/125)
10 Bar Facing Burpees
20 Double Unders

Post WOD Group Stretch

 

We are in the home stretch of the 2013 CrossFit Open!!!!  

This is the last week folks – remember, we’ll be running the WODs during the Saturday morning classes.  If you need to schedule a different time or run it on Friday during open gym, please contact Jayme – jayme@ultimatecrossfit.com.  And, don’t forget to post your scores by Sunday, 8pm!!!

 

For all those currently registered for the blood drive, or for those who might be interested – here’s a message  from the Community Blood Center:

#1 Question:  Am I eligible to donate?
 
Are you wondering if you can donate because of medications you are taking, places you have traveled or some other situation? Call us, before your scheduled donation, at 704-972-4700to get your questions answered.
 
 
#1 Helpful Tip: Begin eating iron-rich foods at least 2 weeks before your scheduled donation.
 
Having low iron is a common reason a donor is deferred (not allowed to donate).  Your iron level fluctuates daily, depending on your diet. Eating a diet high in iron-rich foods 2 weeks before can greatly increase your changes of having a successful donation.
 
 
Other Helpful Tips:
– Eat a good breakfast on the day of donation.
– Drink at least 16 oz of water prior to donating.
– Get a good night’s sleep.
 
 
Thank you for helping to save local lives!

CF WOD April 4

Strength: Snatch Grip Deadlift 5-5-5

4 Rounds
5 Deadlift (185/125)
10 Bar Facing Burpees
20 Double Unders

Post WOD Group Stretch


Random Notes - APR

Opening Day in 50 Seconds… Let’s go REDLEGS!

10 New Things We Know About Food and Diets… Thanks Ian!

Reasons Not to Stretch… Dynamic warm-ups is where its at.

50 Shades of Gluten (Intolerance)… It’s not all-or-nothing.

Ben & Jerry’s New Flavors for 2013 Are No Chunky Monkey… Ymmmmm!

Beer And Food Pairing Chart… For your next dinner party.

Your Picks for the Best Headphones… Audiophile.

A Hip-Hop Walking Tour: ‘Rap Quotes’ Street Art… Hip hop the hippie the hippie, to the hip hip hop, a you don’t stop!

Why You Hate the Sound of Your Own Voice… Word.

Photographer Captures the Essence of the 1980s American Tourist… You don’t even have to read anything just look at the pics!

ChetArt – Coen Brothers Series… That rug really tied the room together.

Here’s How to Magically Cook Scrambled Eggs in the Shell… Really?!

Old McDonald Would Never Approve of Selling Caged Eggs… Ee i ee i oh!

Why is Coffee the Only Thing Americans Buy ‘Fair Trade’… Starbucks.

Arms Race to Grow World’s Hottest Pepper Goes Nuclear… It’s gettin’ hot in here!

Polar Bear Ice Tray… Brrrrrr.

The Art of Clean Up… Neat and tidy.

Mustang Wanted… just plain kray!

What’s in a Nickname? The Origins of All 30 MLB Team Names… Go REDLEGS!

 

Today’s Workout:
Partner WoDs, with 1 person working at a time, partners must “tag” hands between movements before next movement begins….
WoD1:
Partner 1 completes 15 Wall Jumps, when Wall Jumps are complete, Partner 2 does 10 Push Ups.
Then immediately switch, so Partner 1 does Push Ups and Partner 2 does Wall Jumps.
(Repeat 5x)
WoD2:
Partner 1 completes 15 Dips, when Dips are complete, Partner 2 Stair Run (down/up).
Then immediately switch, so Partner 1 Stair Run and Partner 2 Does Dips.
(Repeat 5x)
Cash Out: Tabata Bottom-To-Bottom Squats


Strength:
Prowler Push High/Low
WOD:
1000m Row
20 DB Push Press (35/25)
30 Ball Slams (30/20)
20 Jumping Lunges
30 KB Swings (1.5/1)
20 Burpees
300 Jump Rope Singles


4.6.13 Saturday at the track

4.6.13

 

4.6.13 @ 8AM at the AG track

5 x 600 meter repeats

It’s supposed to be gorgeous outside!


CF Blog April 5

Strength: Jerk 1-1-1-1-1photo (8)

WOD:
400m Run
25 Push Press (95/65)
25 Knees to Elbows
400m Run
25 Wall Balls (20/14)
25 GHD Sit-ups
400m Run
25 OHS (95/65)
25 Push-ups
400m Run
25 Front Squats (95/65)
25 Back Extensions

 

Well, they announced WOD 13.5 last night….Fran to infinity – sort of.  In order to prep for your go at 13.5 – check out The Tabata Times and their advice from the experts:

Coaching Roundtable: CrossFit Open 13.5 Tips and Advice

Coaching Roundtable: CrossFit Open 13.5 Tips and Advice
Admit it: in your dreams you thought to yourself, “There won’t be a Fran ladder because we already did a ladder for 13.4. Thank goodness!” And then CrossFit Open 13.5 dropped, and your stomach dropped into your shoes as you watched CrossFit’s finest athletes take this on — those gods with ridiculously smooth thrusters and consecutive chest-to-bar pull-ups. But we told you five weeks ago that there are only two questions you should be thinking about after each workout1) What did I do well? and 2) What did I learn? In other words, embrace the challenge, do your best, and have fun with this 2013 Open finale.

To quote Derek Robinson, remember this: “It is exercise, for God’s sake.” Yes, it is — now get out your notebook and take what you need from this week’s coaching panel.

Additionally, we are excited to welcome  TJ and Dr. Allison Belger, owners of TJ’s Gyms in northern California, to the 13.5 Roundtable. They are focusing in particular on all of you Masters athletes out there, and this dynamic duo behind TJ’s Gyms provides a two-pronged attack: TJ tackles the physical game, while Allison offers mental strategy.

TJ Belger (TJ’s GymsNorCal Masters)

My Take on 13.5 for the Masters Athlete—the physical game

It’s just dumb to risk having your depth and lockout questioned because your range of motion is hindered and you’re mechanically unprepared.

If you are a casual Master athlete like me, you may be wondering why you dodged the last three thruster/pullup workouts that were programmed at your gym. Well, the day of reckoning has arrived, and I reckon that if you don’t think about getting organized before 13.5, you’re in for a quick four minutes and possibly not even breaking a sweat. Even if you’re more of a competitor, this could come up and bite you, so you need to walk into it as prepared as possible.

Go balls out? Heck yes. You need to make this an eight-minute AMRAP if you have a shot at posting a competitive score, but if your thruster positioning sucks, you will be “leaking performance” (thanks, Carl Paoli) and will blow up faster than my old ’84 Honda Sabre with a rag for a gas cap. Having spent some serious up-close-and-personal time with both Masters athletes and 20-year-olds in the heat of battle, there is no doubt that the major distinguishing factor between the two groups is the quality of tissue younger folks have, which allows them to be in a better position in the thruster. The thruster is an unforgiving demon when performed poorly. It’s just dumb to risk having your depth and lockout questioned because your range of motion is hindered and you’re mechanically unprepared. Obviously it’s too late to fix any massive, long-term mobility issues, but you can do a lot to prep for this workout and optimize your resources.

Do a lot to prep for this workout
First off, get that lat/tricep combo stretched out and elongated. Hang from a bar while a buddy pushes you forward. Back rack the barbell while holding a hook grip and have your buddy press your elbows inward and skyward. Next, put a little weight on the bar, maybe 135/95, and take it into the bottom of the front squat and spend some time. Use the weight to push you down. Shift your weight back and forth from one foot to the other. Completely relax, round your back, drop your elbows, then pull your back upright, and drive your elbows up. Spend ten seconds of sitting in the hole and “getting organized” (K-Starr term).

A grip tip: [P]oint your pinky knuckle straight up when gripping the pullup bar. It helps to engage the forearm and forces you to rotate with the wrist instead of re-gripping at the top of each rep…

Practice many empty barbell thrusters at a high rate with exaggerated range of motion and get that depth and lockout assessed by a coach or gym buddy BEFORE you add weight. You should feel like you just finished a Bikram Yoga class before you start this workout — not out of breath at all, but a stretched-out, hot mess. A hot mess in weightlifting shoes. Use them. They will help you stay in your heels and fight the tendency so common in Masters athletes — especially men –to pitch forward due to poor thoracic mobility. The extra pound on the chest-to-bars is worth it. Wear them.

For most of us, high-volume chest-to-bar pullups when under fatigue constitute nearly a max effort. If you have never experimented with a slightly wider grip, then this is probably a bad time…but then again, you might not have anything to lose. Shortening that lever system could make a big difference. Changing your grip and going to an alternating grip or supinated grip might really help you out, as well. Some athletes have success concentrating on the cue of pulling their scapulae together as they pull towards the bar. My partner, Marcus Filly (not a Master but we can still listen to what he has to say), talks about trying to point your pinky knuckle straight up when gripping the pullup bar. It helps to engage the forearm and forces you to rotate with the wrist instead of re-gripping at the top of each rep, which can tax your mitts big-time.

Always quit two reps short of failure on this one. Forcing out those last two thrusters to then stand around under the pullup bar isn’t worth it. In my opinion, this workout probably has the least amount of strategy out of all of the Open workouts. Do me a favor, Masters: during this crushfest, try using some of my wife’s tips from psychologywod.com — a lot of this is mental.

Meanwhile, know that 99% of the world is awed by what you do in the gym every day, and the other 1% are douchebags. You are pioneers of what every CrossFitter will eventually experience, and you should celebrate that.

Good luck, and keep your shit together.


CF WOD April 5

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

WOD:
400m Run
25 Push Press (95/65)
25 Knees to Elbows
400m Run
25 Wall Balls (20/14)
25 GHD Sit-ups
400m Run
25 OHS (95/65)
25 Push-ups
400m Run
25 Front Squats (95/65)
25 Back Extensions


chia seed pudding

E-Caf Pudding

Looking for a way to turbocharge your nutrition and recover better from hard workouts without binging on an excess of carbs? Take a tip from Erin Cafaro, a two-time Olympic gold medalist in rowing and coach at San Francisco CrossFit, who developed this power-packed snack along with Brian MacKenzie. It has been dubbed “ECaf Pudding” since the chia seeds soak up the goodness of the coconut milk and take on a tapioca-like pudding consistency. Be forewarned — this stuff is addictive!

Ingredients:

  • 1 can coconut milk (full-fat)
  • 1/2 – 2/3 cup chia seeds (you are looking for a 2:1 or 3:1 ratio)
  • Shredded coconut, to taste
  • Handful of nuts or seeds, to taste
  • Splash of agave nectar or honey (optional)
  • Protein powder (optional)

Directions:

Shake coconut milk well since it separates in the can. Pour into non-reactive bowl or deep dish. Add all other ingredients and stir to mix thoroughly. Refrigerate for at least 2 hours to allow pudding to set and achieve proper consistency.

 

Today’s Workout:
Strength:
Prowler Push High/Low
WOD:
1000m Row
20 DB Push Press (35/25)
30 Ball Slams (30/20)
20 Jumping Lunges
30 KB Swings (1.5/1)
20 Burpees
300 Jump Rope Singles


CF Blog April 6

It’s Going to Be “Fran”tastic!!!!!906955_519113838130479_1376409238_o

 

WOD 1: CF OPEN WOD 13.5
AMRAP 4
15 Thrusters (100/65)
15 C2B Pull-ups

WOD 2:
AMRAP 4
10 Box Jumps (24/20)
10 Push-ups

WOD 3:
AMRAP 4
15 KB Swings (1.5/1)
20 Abmat Sit-ups


CF WOD April 6

WOD 1: CF OPEN WOD 13.5
AMRAP 4
15 Thrusters (100/65)
15 C2B Pull-ups

WOD 2:
AMRAP 4
10 Box Jumps (24/20)
10 Push-ups

WOD 3:
AMRAP 4
15 KB Swings (1.5/1)
20 Abmat Sit-ups


CF Blog April 7

Skill: MUsphoto (9)

WOD: AMRAP 15
100 Ball Slams (buy-in)

1 Rope Climb
10 DB Squat Cleans (45/30)
15 SDHP (95/65)
20 Lunges

POST WOD FOAM ROLL


CF WOD April 7

Skill: MU?s

WOD: AMRAP 15
100 Ball Slams (buy-in)

1 Rope Climb
10 DB Squat Cleans (45/30)
15 SDHP (95/65)
20 Lunges

POST WOD FOAM ROLL


4.8.13 Partner SPRINTS

4.8.13

 

4.8.13 @ 6PM at the AG track

PARTNER WOD

4 rounds of 2 x 200 meter shuttle run sprints (100 meters down and back)

4-6 x 100 meters

 


CF Blog April 8

IMG_3635
Congrats to all our UCF members and friends that “Got over it” in Charleston this past weekend!

WOD: “Crossfit Total”
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

 

 

 

 

Momma’s Quote of the Week:  “Give to the world the best you have and the best will come back to you.”–Madeline Bridges

 

And the winner for our March Member Challenge, winning a free month’s membership is……..
Kristy Shalbert!!!!!  

 

Please Check out this story below…if you’d like to donate, click here

ABOUT “FTF”

On Monday April 1st, while trying to PR his Fran time, a Crossfit workout consisting of thrusters & pull-ups, Tommy blacked out on his very last pull-up.  When Tommy fell, he hit his head and has severe head trauma. He was sedated in ICU while doctors could monitor the swelling and bleeding activity.  Tommy is a trooper and has the best medical hands, and a loving and supporting family at his side.

When Tommy first came about, his first words were “I need to finish my last round” (in true Tommy fashion).  So his second family at Crossfit Delray Beach decided they would make Tommy proud and get that last pull-up in the books for him!  So we are rallying ALL members of this amazing Crossfit community to help us raise the “bar”, do ONE pull-up for Tommy and donate anything you can to help offset the McArdle’s mounting medical bills.

Even if you have no idea what Crossfit is, your generous donation will go a long way for Tommy and his family.

So here’s what we would love to see…
Do a pull-up for Tommy and help him finish Fran.
Take a pic or a video with any message for Tommy and post it on our comments page or Facebook page!
Make a donation of ANY amount on our donations page.

THANK YOU SO MUCH! Please share this page and help us spread the word!

CLB-6 Marines, sailors enjoy food and fun during field meet


CF WOD April 8

WOD: “Crossfit Total”
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM


supple leopard

Mobility = Ability to move and perform better.

Ever wanted to be a supple leopard? Yea, me too!!  First things first, hit up this site… MobilityWOD.   This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it’s gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don’t wait until you need a new knee. Pony up.

Many of our joint “issues” are the direct result of things happening upstream and downstream from the problem. Remember that our bodies operate from core to extremity. So, for instance, knee pain might be a result of inflexible ankles or tight calves (so, as you get closer to your core, your body adjusts in an unnatural way which causes said pain). Drift through the MobilityWod site and look for any topics you may encounter/have encountered and see what you can find out about performing some basic self-maintenance. Is what’s bothering you actually the problem? Or is it an issue further out?

If you like what you see and want more, there is a book coming out April 23rd, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance.

 

Today’s Workout:
Partner WoD –
(work is to be done as partners with only partner working at a time – movements must be done in order and each must be complete before moving on the next)
800m Run, 100 Push Ups, 200 Sit Ups, 300 Squats, 800m Run


Partner WoD – 
(work is to be done as partners with only partner working at a time – movements must be done in order and each must be complete before moving on the next)
800m Run, 100 Push Ups, 200 Sit Ups, 300 Squats, 800m Run


WoD1: From bottom of hill.. 20 Lunges, 5 Burpee Broad Jumps… repeat as necessary… to top, then 25 Kayaks and 25 Row Boats, run down (x2)
WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint


CF Blog April 9

Hero WOD: “Jeff and Sean”

Police Officer Jeff Shelton | Charlotte-Mecklenburg Police Department, North CarolinaPolice Officer Sean Clark | Charlotte-Mecklenburg Police Department, North Carolina

*******

400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/45)
34 Ball Slams (30/20)
400m Run

 

Today’s WOD is in honor of two local heroes:

Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

Officer Clark had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

http://www.odmp.org/officer/18830-police-officer-jeff-shelton
http://www.odmp.org/officer/18829-police-officer-sean-clark

***Please welcome Jon and Sean our recent Foundations graduates!!! photo (10)


CF WOD April 9

WOD: “Jeff and Sean”
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/45)
34 Ball Slams (30/20)
400m Run



obstacles

We’d like to think that making positive life changes is a straight line from beginning to where we want to go.

But life has taught us differently.

Experience shows us that you can start a new habit (let’s say working out or eating better) and things go great for awhile, and then life gets in the way. Things get messy. Things fall apart. We have a few bad days, or a huge project to work on at work, or relationship problems, or a family crisis, or we get sick.

What do we do when life gets messy and our habits fall to the wayside? Well, give up, obviously.

Actually, I take that back. We tend to give up, because when things get in the way and we mess up on our habits, it’s a little discouraging, even depressing.

But it doesn’t have to be. There are a few things you can do instead:

  1. Breathe. Pause for a moment, breathe, focus on the breath. Know that you are OK, in this moment. Give yourself a moment’s space to think about what’s going on in your life, and who you are.
  2. Give yourself a break. Rest is important. Get plenty of sleep — this is important, because when stressful things are happening in our lives, our bodies and minds need plenty of rest to heal.
  3. Know that every habit has bumps in the road. There’s never a perfectly smooth path with no bumps. Seriously, no habit goes on a perfectly straight line — at least, none that I’ve created, and none that anyone I know has created. Expect the bumps, and don’t let them end everything.
  4. Allow yourself to experience the messy. Things will always come up, life gets messy, painful things happen. That’s OK. Give yourself the space to experience the pain with the joy, the mess with the beauty.
  5. Find a friend to help you get on track. It’s great if you can do habits by yourself, but it’s even better if you can find a friend who will do it with you, or at least hold you accountable, and help you get things back on track once things clear up for you.
  6. Keep smiling!. That’s the most important thing. Smile, and you’re doing it right.

 

Today’s Workout:
WoD1: From bottom of hill.. 20 Lunges, 5 Burpee Broad Jumps… repeat as necessary… to top, then 25 Kayaks and 25 Row Boats, run down (x2)
WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint


4.10.13 5 minutes of heaven

4.8.13

Endurance class is exciting!

4.10.13 @ 6 AM in the Pit

6 rounds of the following:

Every 5 minutes complete the following:

250m row~400m (ish) run~

*Optional challenge of adding in 1 non-weighted sled push as well, but we want you working very hard for every round and having at least 1:30 to rest!


WoD#1 – 12 min AMRAP of 400m Run, 15 KB Swings, 5 Burpees
WoD#2 – 10 min AMRAP of 15 SDLHP, 30 Extreme Jacks, 45 Row Boats
Cash Out: Indian Run around the lake


CF Blog April 10

Strength: Squat Clean OTM for 10 minutes

C-Dub being FRAN-tastic
C-Dub being FRAN-tastic

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

 

 

 

 

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Check out our NEW TEAM UCF tees!! $27.  Represent your 2013 regionally qualified TEAM Ultimate Crossfit!!

 

 

 

Speaking of the CF Games…Mama Bear got a Shout out on the Mid-Atlantic Games Site!:

Masters

Another Games competitor tops the Leaderboard in the Men’s 40-44 Division. Regionally, Jeff Tincher finishes the Open in first place, followed by Neal Woolard (CrossFit Tier 1) and then Kent Stamey (CrossFit Hickory). Despite their impressive efforts all season, neither of the three will advance to the Games. Tincher is ranked 33rd worldwide and only the top 20 receive an invitation to compete in California this summer.

There was no change in the Women’s 40-44 Division. Marcie Wells (CrossFit Wilmington) remained at the top worldwide throughout all five workouts. She scored 146 reps in 13.5 and is eligible to compete at the Games with her fourth place worldwide ranking. 

Tracy Shuford (College Hill CrossFit) is also in the top 20, placing 17th worldwide to advance to the Games. Jayme Bowles (Ultimate CrossFit) narrowly missed a spot to the Games with a 26th place worldwide finish. All three women also qualified in the women’s individual category for Regionals.

The Men’s 45-49 Division has Lee Sanford (CrossFit FF) in first, Jerry Hill (CrossFit Oldtown) in second place and Victor Hoyos (Trident CrossFit) in third place. All three men are ranked in the top 20 in the world.

Other Masters eligible for the Games are Kim Holway (CrossFit Reston), Will Powell (CrossFit Versatile), Lidia Beer (CrossFit Wilmington), Martha Redinger (CrossFit Charlottesville), Bruce Sutta (CrossFit MNC), Sharon Lapkoff (CrossFit Frederick) and Robin Kline (Crofton CrossFit).

 

modPALEO Recipe of the Week

Dry Rub

Spices are the surest way to add excitement to even the most meager cuts of meat. This dry rub is a favorite of ours. We put in on roast and rub in onto to beef that we’ll cut up for stews. Look for yellow mustard powder at your local spice shop.

If you haven’t had a chance to take our Customer Feedback Survey, please take a moment to help us better serve you by answering a few short questions here. Thanks and enjoy the recipe! 

Dry Rub
2 tablespoons garlic powder
1 tablespoon fresh ground sea salt
1 tablespoon fresh ground pepper
1/2 tablespoon yellow mustard powder
2 tablespoons coconut palm sugar
Mix all ingredients in a bowl and rub on your favorite cut of grassfed beef. Mmmmm! 

~ the modPALEO Team


CF WOD April 10

Strength: Squat Clean OTM for 10 minutes

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


carbs

In this weeks TMZish report, Gwyneth Paltrow has been castigated for saying she avoids feeding her children carbohydrates…

Dieticians who subscribe uncritically to government nutritional guidelines have been wheeled out to testify to how ‘vital’ carbohydrate is in the diet, and warn in the bleakest terms of the dangers of restricting it. Paltrow is putting her children, aged eight and six, “at risk of nutrient deficiencies”, warns one. Her children “won’t be able to think straight as their brain won’t be functioning”, says another. In the same Daily Mail piece, it is even observed that Paltrow’s children are thin – shock horror! – as if this was automatically cause for concern. So accustomed are we to the sight of overweight children, thin ones are beginning to look unusual.

The shock, the horror?!?  But no, really… it’s true. We don’t need those processed starchy carbs! The article was clearly written to promote her new cook book but it touches on some good points too. You can peep the whole article – here – with additional links. Here is the good stuff…

The fact of the matter is that there are no nutrients (vitamins, minerals, micronutrients) in starchy carbohydrate foods that we can’t get elsewhere, and often in a superior form.

Of course, the processed food industry works ceaselessly to convince us that we must eat highly refined starchy foods, such as breakfast cereals and white bread, trumpeting that they give us energy. But all food gives us energy. Contrary to what we have been led to believe, there is no dietary “need” to eat starchy carbohydrates at all.

It is only in recent times that starchy foods have been presented as health foods. For much longer, they have been seen as fattening foods. Why do farmers feed their livestock on grains? To plump them up for market.

For half a century we have been told to avoid saturated fat, even though there is no good evidence that fat is inherently fattening. By diligently avoiding it, we have ended up replacing whole, unprocessed foods, such as red meat and butter, with starchy carbs of the highly refined and processed sort, often containing added sugar. Net result? We’re getting fatter.

The problem with sugar, and starchy refined carbs, is that the surge of energy they give you is shortlived. Like newspaper ignited with a match, refined carbs burn up quickly, producing a sharp spike in blood sugar level that encourages our bodies to produce insulin, the fat storage hormone, so encouraging weight gain. Unlike protein and fat, which give a longer, slower, steadier release of energy, when our blood sugar level crashes after eating carbs, our appetite is unsatisfied and we crave more food.

And I certainly agree with all of the above!

 

Today’s Workout:
WoD#1 – 12 min AMRAP of 400m Run, 15 KB Swings, 5 Burpees
WoD#2 – 10 min AMRAP of 15 SDLHP, 30 Extreme Jacks, 45 Row Boats
Cash Out: Lake Run


CF WOD April 11

Strength: Press 5-5-5-5

WOD 1: 10 Pull-ups on the minute for 10 minutes

WOD 2: Unbroken Double Unders
As many rounds as possible in 5 minutes of: 25 Unbroken Double Unders


CF Blog April 11

IMG_0139
Awesome 5:30 class

Strength: Press 5-5-5-5

WOD 1: 10 Pull-ups on the minute for 10 minutes

WOD 2: Unbroken Double Unders
As many rounds as possible in 5 minutes of: 25 Unbroken Double Unders

 

Spring is in full bloom and it has brought with it some HEAT!! 

We’ve officially entered into the warmer months (finally?).  Just a few reminders and tips for you to beat the heat and still get the most out of your CrossFit WODs.

  • Proper Hydration starts before you make your way to the gym.  That means cutting back on sodas and other diuretics like coffee and alcohol, and replacing them with water throughout the day.
  • Bring water with you to the gym to have during and after workouts We have two water fountains at the gym to refill your water bottles, as well as water for sale in the gym refrigerator.
  • Dress Appropriately.  Now is not the time to break out sweat suits.  Make sure you wear light, breathable clothing.
  • Cut yourself some slack – when the temperatures start soaring in the summer months, don’t anticipate a PR on your “Murph” time.  It’s ok.  It’s hot.
  • Remember sunblock! – nothing add insult to injury like topping off your tired, sore muscles with a sunburn.
  • And please clean up after yourself.  We are all going to be dripping with sweat post-WOD, but nothing is grosser than wading through someone else’s sweat puddle.  We are lucky enough to have a towel service at the gym – feel free to use it!

Random Notes - APRAntibiotics and the Meat We Eat… not good.

Gut Reactions… hard to read and stomach.

Stop the Monsanto Protection Act… add your voice.

Is the Secret to Olive Oil in Its Scent… aromatic advantage.

The Secrets of Breast Milk… evolutionarily amazing.

My Plate and Schools… kid friendly.

The Iconic Sandwiches of the World… globally local.

Baconkit… homemade.

Quentin Tarantino’s Fascination With Food… a video essay.

Nine Beers with Unexpected Ingredients… crafty.

10 Famous Writers on How to Drink… stay thirsty my friends.

Slingshot Coffee Co… another kind of cold brew.

The Great Bull Run… sounds dangerous.

The Zombie Run… less dangerous.

Radiate Athletics… technologic.

The Miami Juggernaut… historic.

Nissan GT-R Goes 183mph on Ice in Russia… too cool.

Stop Motion Chalk Tetris… Tetriminos.

JR iPad App… graffiti art.

What if Other Plants Replace Earth’s Moon… night moves.

100,000 Stars… skyfall – press play in the top left.

To The Wonder… Roger Eberts last movie review.

CBGB… country, bluegrass and blues.

Led Zeppelin – Live at the Royal Albert Hall 1970 (Full Concert)… something to listen to as you click thru the links!

 

Today’s Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint


BLOOD DRIVE @ UCF – Saturday, April 27

The Blood Drive is just TWO WEEKS away – we will have appointments available every 5 minutes from 10 am until 1 pm. If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment.

We need to have at least 25 people sign up to make this a viable blood drive… and* Liz will do 10 burpees for every pint donated*!!!

 

Please note that we will also have some special guests!!!  Our friends from modPALEO and Joe Tedesco, will be on hand to answer your questions regarding how to optimize your health and performance!!

 

If you are planning on donating blood next Saturday or are on the fence about it, here are some helpful tips from the Community Blood Center of the Carolinas as well as some answers to frequently asked questions:

 

Tips for a Successful Donation

Be sure to drink plenty of water the day before and day of donation. Also stay nourished with iron rich foods such as chicken, clams, dates, dried apricots, dried beans or peas, dried peaches, dried prunes or prune juice, eggs, enriched and whole grain breads, ham, iron-fortified cereal, liver, lean beef or pork, molasses (blackstrap), oysters, raisins, sardines, scallops, shrimp, tuna, veal and wheat germ.

Answers to Commonly Asked Eligibility Questions

One of the things that keeps many people from donating blood is a misconception about their eligibility. In truth, there are very few things that may prevent an otherwise healthy person from donating. Here are some answers to commonly asked questions about donor eligibility:

Can I give blood if I’m afraid of needles?
Most people do feel a bit of nervousness about blood donation. Most also say after their donation that they’re sorry they waited so long. Blood donation is a momentary discomfort for the donor that can provide a lifetime of difference for the patient.

Can I give blood if I recently got a tattoo or piercing?
Piercings do not disqualify you from donating blood as long as they were done with single-use, disposable equipment. Tattoos also do not disqualify you from donating if they were done with a single-use needle at a licensed facility.

Can I give blood if I have high blood pressure or high cholesterol?
As long as your blood pressure is below 180 systolic (first number) and 100 diastolic (second number) at the time of your donation, you may give blood. Also, medications that you may be taking for high blood pressure do not disqualify you from donating. A high cholesterol level does not disqualify you from donating, even if medication is used to control it.

Can I give blood while I’m on medication?
In nearly all cases, medications will not disqualify you as a blood donor. As long as you are healthy and the condition is under control, it is very likely you will be able to donate.

Can I give blood if I’m diabetic?
Diabetics may donate blood as long as the other medical requirements are met.

Can I give blood if I’m anemic?
Your hemoglobin (iron) level will be checked prior to donating blood. As long as levels are normal (12.5 is an acceptable level) on the day of donation, you may give.

Can I give blood if I had cancer?
While some types of cancer may disqualify you from donating, there are many circumstances under which you may donate blood after an appropriate waiting period. Please contact CBCC for more information.

Can I give blood if I have seasonal allergies?
Allergies, even those that need to be controlled by medication, will not prevent you from donating blood.

Can I give blood if I had a flu shot?
In fact, you may donate blood the same day you receive the vaccination.

Can I give blood if I have epilepsy or seizures?
Epilepsy or seizures do not disqualify you from donating as long as you have had no seizures for one year.

So, why should you give blood?

Well, everyone has their own reasons for why they give blood, the biggest being that it helps to save the lives of others.  But did you know that donating blood has health benefits for you as well?

It’s true!  According to the Life Extension blog, donating blood can:

“1. Protect Your Heart by Reducing Oxidative Stress

Iron in your blood can oxidize resulting in damage to your cells and tissues. The increase in oxidative stress is most dangerous to your cardiovascular system.

According to a new study published by the American Medical Association, giving blood every six months led to fewer heart attacks and strokes in test participants ages 43 to 61.

Excessive iron is thought to contribute to heart disease, especially at its early stages. Donating blood on a regular basis reduces the iron stores in the body and this study supports the theory that reducing iron appears to preserve cardiovascular health.

A second study of 2,682 men in Finland, reported in the American Journal of Epidemiology, found that men who donated blood at least once a year had an 88 percent lower risk of heart attacks than non-donors.

This same group of researchers published a follow-up study and found that men who donated blood were less likely than non-donors to show any signs of cardiovascular disease.1

2. Protect Against Developing Cancer

Give blood to help lower your risk of cancer. According to the Miller-Keystone Blood Center, consistent blood donation is associated with lowered risks for cancers including liver, lung, colon, stomach and throat cancers.2

Risk levels dropped in correlation with how often participants donated blood. The association between lower cancer risk and donating blood might also stem from reducing oxidative stress. Free radical compounds can damage your DNA. Damaged genetic material is the hallmark of all cancers.

 

For me, my own personal reasons have grown and developed over time. 

The first time I donated blood was in high school, with a permission slip from my parents.  I donated because one of my older brothers was committed to donating – his reason was because our mother needed a blood transfusion when he was born. 

From that point on, I tried to donate here and there whenever I could, but lost my eligibility for a few years because I didn’t meet the weight requirement.  When I was a bit older and healthier, I began donating again, and my new reason came into my life.

Sitting and donating blood at the YMCA, I started chatting with a woman next to me.  She was going on and on about how happy she was to be visiting her granddaughter.  As it turned out her granddaughter was the same age as my daughter (2 at the time), but instead of playing with my daughter in the childwatch, her granddaughter was in the hospital.  Her granddaughter was Isabella Santos.  Imagining how awful it would be to watch your child fighting for his/her life and realizing how incredibly blessed I was to have such a healthy child, I asked if there was anything I could do.  The grandmother’s reply…”just keep giving blood”.  And so I have.

As an O- donor, I’m classified as the “universal donor,” meaning that my blood can be given to anyone and is critical for emergency situations, especially those involving children and babies.  There is always a significant demand for O-blood, so I’ve committed to donate every 56 days (I know some of you asked why I won’t be donating myself on the 27th and it’s because I’ve just donated on the 12th).

So those are my reasons, what will yours be?

Please think about donating.  If you have any questions or concerns about the process or eligibility as a donor, please contact the Community Blood Center at  704-972-4700.


CF Blog April 12

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WOD: Team WOD (Teams of 3)

Burpees, Wall Balls, Kettlebell Swings, Box Jumps

Score is total wall balls and box jumps for each person.

Rotate Partners (3 Partners)

5 Rounds of In 1 minute 5 Burpees then Max Rep Wall Balls (20/14) in
whatever time is left in minute

2 minute rest then

5 Rounds of In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep Box Jumps
(24/20) in whatever time is left in minute

each partner rotates 5 times for example Partner 1 goes first does 5
burpees and hits 22 Wall Balls once 1 min is up then Partner 2 goes first
does 5 burpees and starts WBs until one minute is up then Partner 3 goes
etc… Rotates back to Partner 1 where he will pick up where he left off
on Wall Ball Count 23 etc…

The first 5 Rounds are Burpees and Wall Balls, the second 5 Rounds are KB
Swings and Box Jumps

 

A big congrats to our trainers, Taylor and Jayme for qualifying for Regionals as individuals this year.  That is a HUGE accomplishment!!!

And, congrats to all of our athletes who helped to qualify a team for Regionals this year!!  We have a pretty awesome gym and we are proud of you guys (and girls)!!!!

 

Great Article from Lift Big, Eat Big:

A Case Against “Active Rest” Days

Without a doubt, one of the one of the biggest and hotly debated topics on the website, and one of the most frequent questions at LBEB seminars is the subject of “active rest” days and their role in a program. We have a very concrete outlook on active rest days and we catch a lot of flak for it, but we know what works for our athletes, clients, and ourselves: We don’t believe in active recovery.

Marshall and I feel very strongly that active recovery days do not have a role in a true strength program, especially a program for athletes that compete in strength sports. I have found that the Crossfit community is the biggest proponent of active recovery days, ironically, they are usually the athletes that need true recovery the most. let me break it down: The standard Crossfit weekly scheme is 3 days on, 1 day off, 2 days on, one day off. These 2 “off days” are put in there in order for athletes to recover and grow from their workouts, while charging them up for the next few days of training. What we have found is that many gyms prescribe “active recovery” on these rest days. Because of this, athletes go into the box and “hit a quick 15 minute metcon” or “do snatch drills for an hour” (actual quotes). Does that sound like rest to you?

I am a firm believer that people do this two reasons. The first reason is that they are afraid that a day of actual rest will make them lose all of their gains. The second reason is that they do it to simply feed their exercise addiction. That is one of the differences between “exercising” and “training”. Exercising usually means you go to the gym and do what you feel like doing, whereas training is a means to an end, not an end in itself. Training involves structure and planning, and actual rest days are part of that plan.

Our most successful athletes and clients are those that can mentally take a break from the gym and be OK with it. We always say that if you WANT to go the gym on your rest days, you aren’t hitting it hard enough on your scheduled days. I personally look forward to days off as the week goes on, because I am beating the hell out of my body, and I want to continue to make progress. Some folks do active rest days to “keep their muscles fresh”, when in reality the opposite occurs. Your muscles are already beat up, adding more exercise will not make them more fresh, but you know what would? Eating and resting big!

My biggest PR’s have come when I have taken days off from the gym, in fact when I went on a cruise in December,  I came back and added 25-55lbs to literally ALL of my lifts! That is what true rest can do for you, constantly battering your body and denying it of rest will not get you what you want. You need to become OK with not lifting every day in order to make yourself better.

Now to be clear, active rest is not the same as mobility, we do feel that mobility should be done every day, whether it involves lacrosse balls, foam rollers, flossing bands, or simple body stretches. For some, I recommend doing these at home simply because doing it in the gym is too much temptation and they give in to a workout, or their friends talk them into it (Friends don’t let friends skip rest day).

Now I am sure someone is going to come along and say “But but but Rich Froning something something Bulgarian Method”, and that’s great. Are you Rich Froning? Are you on the gear that the Bulgarians were on? Do you want your body to break? If not, try taking actual rest days in your training, we have all of our athletes and clients do it and it has never brought anything but bigger lifts and recharged bodies. I promise you that.


CF WOD April 12

WOD: Team WOD (Teams of 3)
Burpees, Wall Balls, Kettlebell Swings, Box Jumps

Score is total wall balls and box jumps for each person.

Rotate Partners (3 Partners)

5 Rounds of In 1 minute 5 Burpees then Max Rep Wall Balls (20/14) in
whatever time is left in minute

2 minute rest then

5 Rounds of In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep Box Jumps
(24/20) in whatever time is left in minute

each partner rotates 5 times for example Partner 1 goes first does 5
burpees and hits 22 Wall Balls once 1 min is up then Partner 2 goes first
does 5 burpees and starts WBs until one minute is up then Partner 3 goes
etc… Rotates back to Partner 1 where he will pick up where he left off
on Wall Ball Count 23 etc…

The first 5 Rounds are Burpees and Wall Balls, the second 5 Rounds are KB
Swings and Box Jumps


FBB

Figgy Bacon Burgers

Ingredients:

  • 1 lb grass-fed ground beef
  • 4 pieces US Wellness Meats sugar-free beef bacon, chopped
  • 2 large dried Turkish figs, finely chopped
  • 1/2 tsp sea salt
  • Pepper to taste
  • Romaine lettuce leaves or spinach, for serving
  • Dijon mustard for serving, optional, but recommended

Directions:

  1. Heat a medium-sized skillet over medium heat. Add the chopped bacon and cook about 5-7 minutes, or until done. Set pan aside to cool.
  2. Meanwhile, in a large bowl, mix together the beef, sea salt, pepper and fig pieces. Add the bacon pieces in, once cool enough (reserve bacon grease in the pan for cooking the burgers). Mix well and form into four equal-sized patties.
  3. Reheat pan over medium heat. Once hot enough, add the patties and cook about 4 minutes each side (for medium), or until desired done-ness.
  4. Serve with romaine leaves or spinach and Dijon mustard, if using.

Yields: 4 servings

 

Today’s Workout:
Hero WoD: “Jeff and Sean”
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 DB Push Presses (35/25)
34 Ball Slams (30/20)
400m Run

Today’s WOD is in honor of two local heroes:

Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

Officer Clark had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

http://www.odmp.org/officer/18830-police-officer-jeff-shelton
http://www.odmp.org/officer/18829-police-officer-sean-clark


Hero WoD: “Jeff and Sean”
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 DB Push Presses (35/25)
34 Ball Slams (30/20)
400m Run


4.13.13 a Saturday Ladder

4.13.13

 

4.13.13 @ 8:00 AM at the AG track

500-400-300-200-100 meters

100-200-300-400-500 meters

500-400-300-200-100 meters


CF Blog April 13

photo (11)
UCF – A Full-Service Gym

WOD: “Moore”
AMRAP 20
1 Rope Climb
400m Run
Max HSPU

 

 

 

 

 

 

 

 

 

 

 

 

**Remember to wear high-socks or pants for rope climbs today 🙂

**Good luck to all of our members participating in the Charlotte Race Fest today!!!

 

HeroDavidMooreMedalOfValor_th.jpg

 

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.


CF WOD April 13

WOD: “Moore”
AMRAP 20
1 Rope Climb
400m Run
Max HSPU


CF Blog April 14

Strength: Bent Over Row 5-5-5-5photo-6

WOD: 5 Rounds
300m Row
12 Hollow Rocks
3 Burpee Broad Jumps
12 DB Snatch (45/30)

 


CF WOD April 14

Strength: Bent Over Row 5-5-5-5

WOD: 5 Rounds
300m Row
12 Hollow Rocks
3 Burpee Broad Jumps
12 DB Snatch (45/30)


Teams of 2 complete the following for time, alternate each set…
10 KB Front Squats (1/.5)
50 Mountain Climbers
x4 (2 sets each)
+
10 KB Swings (1.5/1)
50 Walking Lunges
x4 (2 sets each)
+
10 KB Deadlift (2/1.5)
25 Burpees
x4 (2 sets each)


4.15.13 It should be ‘taxing’

4.15.13

 

4.15.13 @ 6PM @ AG track – forecast calls for rain, but will make the call by 5PM and post it to the COMMENTS section of the Endurance blog

15 min AMRAP (ooooh)

150 m run

25 m forward lunge

25 m backards lunge

150 m jogging backwards

 

 

 


CF Blog April 15

Strength: Back Squat – 5×5 @ 80% of your 1RM217069_10100911798704908_585470394_n

WOD:
1min AMRAPS of:
Russian KB Swings (Russian KB swings are only to just above eyes) (2/1.5)
30 sec rest
Pushups
30 sec rest
20m shuttle Run (think death by 10 meters)
30 sec rest
Abmat Situps
30 sec rest
Pullups

Momma’s Quote of the Week:  “I do believe we’re all connected. I do believe in positive energy. I do believe in the power of prayer. I do believe in putting good out into the world. And I believe in taking care of each other.”–Harvey Fierstein 

 

Just a reminder that we will be doing an Alzheimer’s Benefit WOD this Saturday!!!

WOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

Where: Ultimate Crossfit

**Donations will not be required but are Appreciated**

Theresa and Cagney are leading the charge of this cause by participating in this year’s annual “Blondes vs. Brunettes” Football Game to benefit the Alzheimer’s Association.

If you would like to donate online in advance, please click the following link to donate on behalf of Cagney or T:
Blondes vs. Brunettes
And remember, all MOGA facebook check-ins this month will help contribute to the cause!!!  

CF WOD April 15

Strength: Back Squat – 5×5 @ 80% of your 1RM

WOD:
1min AMRAPS of:
Russian KB Swings (Russian KB swings are only to just above eyes) (2/1.5)
30 sec rest
Pushups
30 sec rest
20m shuttle Run (think death by 10 meters)
30 sec rest
Abmat Situps
30 sec rest
Pullups


gumby

Why Stretching Is Just as Important as Exercise

Did you know that regular stretching is just as important as regular exercise? If you’re like me, you probably neglect this aspect of your fitness regime, even though stretching has major benefits. Hopefully these reasons will inspire you to make it part of your schedule!

Here are some of the main benefits of stretching:

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Potential to decrease injury by preparing muscles for work before activity
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

To get the most out of the stretching you do, here are some suggestions:

Skip the Pre-Workout Stretch

Your muscles should be warm before you begin your stretching. Aim for active mobility before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

Focus on the Muscles That Need the Most Help

Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.

Include One Long-Duration Flexibility Session Each Week

Choose a flexibility class, such as yoga, hot yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week. If you’re having trouble sticking to it, follow these strategies and build it into your schedule/calendar.

 

Today’s Workout:
Teams of 2 complete the following for time, alternate each set…
10 KB Front Squats (1/.5)
50 Mountain Climbers
x4 (2 sets each)
+
10 KB Swings (1.5/1)
50 Walking Lunges
x4 (2 sets each)
+
10 KB Deadlift (2/1.5)
25 Burpees
x4 (2 sets each)


WoD 1: 11min AMRAP of 11 Dips, Down Stairs, 11 Wall Jumps, Up Stairs
WoD 2: 11min AMRAP of 11 PGS-Pikes, 11 Broad Jumps, Run


CF Blog April 16

Strength: Push Press – 3RM

Thoughts and prayers go out to Boston
Thoughts and prayers go out to Boston

WOD:
4 rounds
400m Run
10 Ring Rows
20 Lunge Steps
30 Ball Slams
40 Double Unders

 

The blood drive is just a week and a half away.  So far we have 21 people scheduled with appointments…that’s just 210 burpees.  Keep ‘em coming!!

Please note that we will also have some special guests!!!  Our friends from modPALEO, Dr. Matt McAlees, and Joe Tedesco, will be on hand to answer your questions regarding how to optimize your health and performance!!

 

So, why should you give blood?

Well, everyone has their own reasons for why they give blood, the biggest being that it helps to save the lives of others.  But did you know that donating blood has health benefits for you as well?

It’s true!  According to the Life Extension blog, donating blood can:

1. Protect Your Heart by Reducing Oxidative Stress

Iron in your blood can oxidize resulting in damage to your cells and tissues. The increase in oxidative stress is most dangerous to your cardiovascular system.

According to a new study published by the American Medical Association, giving blood every six months led to fewer heart attacks and strokes in test participants ages 43 to 61.

Excessive iron is thought to contribute to heart disease, especially at its early stages. Donating blood on a regular basis reduces the iron stores in the body and this study supports the theory that reducing iron appears to preserve cardiovascular health.

A second study of 2,682 men in Finland, reported in the American Journal of Epidemiology, found that men who donated blood at least once a year had an 88 percent lower risk of heart attacks than non-donors.

This same group of researchers published a follow-up study and found that men who donated blood were less likely than non-donors to show any signs of cardiovascular disease.1

2. Protect Against Developing Cancer

Give blood to help lower your risk of cancer. According to the Miller-Keystone Blood Center, consistent blood donation is associated with lowered risks for cancers including liver, lung, colon, stomach and throat cancers.2

Risk levels dropped in correlation with how often participants donated blood. The association between lower cancer risk and donating blood might also stem from reducing oxidative stress. Free radical compounds can damage your DNA. Damaged genetic material is the hallmark of all cancers.

For me, my own personal reasons have grown and developed over time. 

The first time I donated blood was in high school, with a permission slip from my parents.  I donated because one of my older brothers was committed to donating – his reason was because our mother needed a blood transfusion when he was born. 

From that point on, I tried to donate here and there whenever I could, but lost my eligibility for a few years because I didn’t meet the weight requirement.  When I was a bit older and healthier, I began donating again, and my new reason came into my life.

Sitting and donating blood at the YMCA, I started chatting with a woman next to me.  She was going on and on about how happy she was to be visiting her granddaughter.  As it turned out her granddaughter was the same age as my daughter (2 at the time), but instead of playing with my daughter in the childwatch, her granddaughter was in the hospital.  Her granddaughter was Isabella Santos.  Imagining how awful it would be to watch your child fighting for his/her life and realizing how incredibly blessed I was to have such a healthy child, I asked if there was anything I could do.  The grandmother’s reply…”just keep giving blood”.  And so I have.

As an O- donor, I’m classified as the “universal donor,” meaning that my blood can be given to anyone and is critical for emergency situations, especially those involving children and babies.  There is always a significant demand for O-blood, so I’ve committed to donate every 56 days (I know some of you asked why I won’t be donating myself on the 27th and it’s because I’ve just donated on the 12th).

So those are my reasons, what will yours be?

Please think about donating.  If you have any questions or concerns about the process or eligibility as a donor, please contact the Community Blood Center at  704-972-4700.


CF WOD April 16

Strength: Push Press – 3RM

WOD:
4 rounds
400m Run
10 Ring Rows
20 Lunge Steps
30 Ball Slams
40 Double Unders


Half Full

Get your mind right. Your mind is your most powerful tool, and your success at Bootcamp depends on focusing this power. Build a mindset for results, and it will help you succeed both inside and outside Bootcamp.

What you do right now is the most important thing in the world. Every single action you take towards your goal is important, but unless you make each step the most important thing in the world, you’ll never get the results you’re capable of getting.

Be the best “you” possible. Strive to be the best version of you that you possibly can – regardless of any limitations. We all have natural weaknesses. We all have natural strengths. We can choose to work our weaknesses and capitalize on our strengths.

Results are what matter. Never get complacent or comfortable just because you checked a lot of items off your daily list. Don’t confuse activity for accomplishment. If you aren’t getting the results you want, you’re probably working too hard on the wrong things.

Learn, share and learn some more. Openly sharing your experiences and knowledge with others is one of the most effective ways to take your own efforts to the next level. You can get a better understanding of and perspective on what you’re doing when you break it down to someone else.

Look for effectiveness, not perfection. Strategy doesn’t need to be optimal in order to be effective. An optimal strategy, without desire and determination, can be just as ineffective as a terrible strategy. Although perfect is great, you don’t always need the perfect strategy if your head and heart are in the right place.

Let yourself be motivated by others. If you see someone slightly better than you, admire them. Use what they’ve accomplished as a source of inspiration.

Associate with people at your level or higher. Make sure the people you spend your time with are at least as determined, optimistic, and driven as you are to reach their goals. People who are at your level or above think the way you need to think and actually do the things that you must do in order to succeed.

The basics work. They may not always be glamorous, but the basics work. That’s how they became the basics. Stick to them.

Keep moving forward. Are you in a slump? Just remember that this too shall pass, so keep on keepin’ on. You’ll climb your way back to machine-like progress if you just keep focused on your high standards—even if you aren’t executing them as well as you’d like right now.

If you think it, you must do it! Make the commitment to stop questioning that part of you that knows who you are and what you are capable of doing.

Potential is meaningless until actualized. Don’t spend time thinking about your “potential”. You either do it or you don’t.

Measure from start to finish. The most successful person creates the largest gap between where they started and where they are now. The person who starts with few advantages but works his tail off to produce remarkable results is far more successful than the person who is extremely gifted and only ends up with good results. Stop comparing your current situation to other people who appear to be more advanced, and start focusing on crossing the longest distance you can!

 

Today’s Workout:
WoD 1: 11min AMRAP of 11 PGS-Pikes, 11 Broad Jumps, Run
WoD 2: 11min AMRAP of 11 Dips, Run, 11 Bar Rows, Run
Cash Out: Extrapolation of Stair Runs and 6-inches


30min AMRAP
Lake Run… 50 Sit-ups
Lake Run… 50 P2P
Lake Run… 50 Yard Sales
Lake Run… 50 Bird Dogs
Lake Run… 50 K2E
Lake Run… 50 Hip Thrusts
Lake Run… 50 Plank Jacks
Lake Run… 50 Scissor Kicks


4.17.13 Hills with slamballs and stuff

4.17.13

 

There was a run-in with the police prior to this. Just a normal Monday night WOD.

4.17.13 @ 6 AM in the Pit

HILLS 8-10

Odd hills will be run with a slamball

Even hills will be a Farmers Walk with Dumbells or KBs


CF Blog April 17

Strength/Skill: 20min to work on Snatch Technique

Look who's jumping rope!
Look who’s jumping rope!

WOD:
Start with a 400m run or 500m row
Then
21-15-9
Thruster 135/95
Bent Row 135/95

 

If you are planning on donating blood next Saturday or are on the fence about it, here are some helpful tips from the Community Blood Center of the Carolinas as well as some answers to frequently asked questions:

 

Tips for a Successful Donation

Be sure to drink plenty of water the day before and day of donation. Also stay nourished with iron rich foods such as chicken, clams, dates, dried apricots, dried beans or peas, dried peaches, dried prunes or prune juice, eggs, enriched and whole grain breads, ham, iron-fortified cereal, liver, lean beef or pork, molasses (blackstrap), oysters, raisins, sardines, scallops, shrimp, tuna, veal and wheat germ.

Answers to Commonly Asked Eligibility Questions

One of the things that keeps many people from donating blood is a misconception about their eligibility. In truth, there are very few things that may prevent an otherwise healthy person from donating. Here are some answers to commonly asked questions about donor eligibility:

Can I give blood if I’m afraid of needles?
Most people do feel a bit of nervousness about blood donation. Most also say after their donation that they’re sorry they waited so long. Blood donation is a momentary discomfort for the donor that can provide a lifetime of difference for the patient.

Can I give blood if I recently got a tattoo or piercing?
Piercings do not disqualify you from donating blood as long as they were done with single-use, disposable equipment. Tattoos also do not disqualify you from donating if they were done with a single-use needle at a licensed facility.

Can I give blood if I have high blood pressure or high cholesterol?
As long as your blood pressure is below 180 systolic (first number) and 100 diastolic (second number) at the time of your donation, you may give blood. Also, medications that you may be taking for high blood pressure do not disqualify you from donating. A high cholesterol level does not disqualify you from donating, even if medication is used to control it.

Can I give blood while I’m on medication?
In nearly all cases, medications will not disqualify you as a blood donor. As long as you are healthy and the condition is under control, it is very likely you will be able to donate.

Can I give blood if I’m diabetic?
Diabetics may donate blood as long as the other medical requirements are met.

Can I give blood if I’m anemic?
Your hemoglobin (iron) level will be checked prior to donating blood. As long as levels are normal (12.5 is an acceptable level) on the day of donation, you may give.

Can I give blood if I had cancer?
While some types of cancer may disqualify you from donating, there are many circumstances under which you may donate blood after an appropriate waiting period. Please contact CBCC for more information.

Can I give blood if I have seasonal allergies?
Allergies, even those that need to be controlled by medication, will not prevent you from donating blood.

Can I give blood if I had a flu shot?
In fact, you may donate blood the same day you receive the vaccination.

Can I give blood if I have epilepsy or seizures?
Epilepsy or seizures do not disqualify you from donating as long as you have had no seizures for one year.

 

 

And, if you are looking for additional ways of giving back next Saturday, you can always check out this fundraiser for a medical mission trip to Uganda!  For more info, contact Brian or T

photo


CF WOD April 17

Strength/Skill: 20min to work on Snatch Technique

WOD:
Start with a 400m run or 500m row
Then
21-15-9
Thruster 135/95
Bent Row 135/95

 


Royal Rumble

So you’ve started eating better, maybe you’ve even jumped on the paleo wagon, and you are totally digging the results! You’ve lost a few lbs., your moods have improved and you’ve got better energy throughout the day. Great job, keep on with your healthy self! Maybe, you’re even ready to take it all to the next level. It’s important to remember that as good as that brisket is at Midwood… the quality of your meat makes a big difference. Red meat of any kind is a healthy choice, and doesn’t deserve the bad reputation that it’s given by the media and mainstream medical establishment. But although conventional beef won’t give you cancer and is an important source of highly bioavailable nutrients, we can’t ignore the fact that grass-fed meat is still superior to grain-fed.

The classic idiom “you are what you eat” applies just as well to cows as it does to humans, and there are some pretty significant differences in the quality of red meat based on how the animal was fed. Again, while conventional red meat is a healthy choice. Just remember that grass-fed red meat is more nutrient dense than grain-fed, so even though grass-fed is more expensive, you’re getting more nutritional bang for your buck.

Why Grass-Fed Trumps Grain-Fed:

Fatty Acid Composition

While the ratio of saturated to monounsaturated to polyunsaturated fat in beef stays about the same regardless of what the animal is fed. Those ratios might shift slightly depending on the animal’s diet, but the shifts are still relatively small. On average, grass-fed beef tends to have slightly lower levels of MUFA and slightly higher levels of PUFA than grain-fed, but these differences are at most five percentage points, depending on the breed of cattle and the study in question. So regardless of whether your beef is grain-fed or grass-fed, you’ll be getting about 40-50% saturated fat, about 40-50% monounsaturated fat, and somewhere near 10% polyunsaturated fat.

However, the diet of the cow does significantly influence the types of each fat present. Within the broad categories of SFA, MUFA, and PUFA, there are several individual fatty acids with different chemical compositions, and each has unique effects on the body.

Omega-3 and Omega-6

The two fatty acids you’re probably most familiar with are our old friends omega-3 and omega-6, both of which are PUFAs. This might come as a surprise, but the most current research indicates that beef contains consistent levels of omega-6 regardless of diet. This is good news if you can’t afford grass-fed beef, because at least grain-fed beef won’t slam you with more omega-6 than you can compensate for. What you’ll be missing out on are the significantly higher levels of omega-3s found in grass-fed beef. Depending on the breed of cow, grass-fed beef contains between 2 and 5 times more omega-3s than grain-fed beef, and the average ratio of n-6:n-3 in grass fed beef is 1.53:1. In grain fed beef, this ratio jumps all the way up to 7.65:1.

Saturated Fat

While not being particularly concerned about saturated fat of any kind, it’s worth noting the differences in SFA composition of grain-fed vs. grass-fed meat. There are three main types of saturated fat found in red meat: stearic acid, palmitic acid, and myristic acid. Grass-fed beef consistently contains a higher proportion of stearic acid, which even the mainstream scientific community acknowledges does not raise blood cholesterol levels. This higher proportion of stearic acid means that grass-fed beef also contains lower proportions of palmitic and myristic acid, which are more likely to raise cholesterol.

Conjugated Linoleic Acid

Conjugated linoleic acid (CLA) is a type of PUFA that is found naturally in milk and meat products, primarily from ruminants such as cows or sheep. CLA exhibits potent antioxidant activity, and research indicates that CLA might be protective against heart disease, diabetes, and cancer. Beef is one of the best dietary sources of CLA, and grass-fed beef contains an average of 2 to 3 times more CLA than grain-fed beef. This is because grain-based diets reduce the pH of the digestive system in ruminant animals, which inhibits the growth of the bacterium that produces CLA. It’s interesting to note that as a whole, Americans consume far less CLA than people from countries such as Australia, where grass-fed beef tends to be the rule rather than the exception.

Antioxidants, Vitamins and Minerals

Another reason grass-fed meat surpasses grain-fed is that it contains considerably more antioxidants, vitamins, and minerals. Carotenoids, such as beta-carotene, are precursors to vitamin A that are found as pigments in plants. Grain-fed beef does not contain appreciable levels of carotenoids, for the simple reason that grains don’t contain them. However, cows that eat carotenoid-rich grass and forage incorporate significant amounts of these compounds into their tissues. These carotenoids make the fat from grass-fed beef more yellow than the fat from grain-fed beef, so fat color can be a good indicator of how nutrient-rich your meat is.

Grass-fed beef also contains significantly more of the antioxidants vitamin E, glutathione, superoxide dismutase (SOD), and catalase than grain-fed beef. These antioxidants play an important role in protecting our cells from oxidation, especially delicate fats in the cell membrane such as omega-3 and omega-6.

Antioxidants such as vitamin E and beta-carotene also work together synergistically to protect the meat itself from damage during the journey from butcher to plate. These antioxidants are especially important if you choose to fry or grill your meat, because those high-heat cooking methods can be more damaging to meat than wet or low-heat methods such as stewing or braising.

Grass-fed beef also contains higher levels of the beneficial nutrients, including zinc, iron, phosphorus, sodium, and potassium.

It’s safe to say that grass-fed meat gives you more bang for your buck on all fronts, with its significantly higher levels of omega-3s, antioxidants, minerals, and other important nutrients.

 

Today’s Workout:
30min AMRAP
Lake Run… 50 Sit-ups
Lake Run… 50 P2P
Lake Run… 50 Yard Sales
Lake Run… 50 Bird Dogs
Lake Run… 50 K2E
Lake Run… 50 Hip Thrusts
Lake Run… 50 Plank Jacks
Lake Run… 50 Scissor Kicks


Speed: 20 min OTM 100m Sprint
Strength: Partner Push Up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternating)


CF Blog April 18

Skill Work: 15min Pull-up TechniqueIMG_0177
Speed: Complete one 50m Sprint every 30 seconds for 6 minutes

WOD:
One Minute on…One Minute Off…for 10 minutes

30 KB Swings (2/1.5)

*You have 1 minute to get 30 KB Swings. If you do not get 30 KB Swings in
1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10
minutes.
*If you count a penalty, perform a single 1000m Row for the Penalty.

POST WOD: Trainer Led Foam Roll/Stretch

From Katie McArthur regarding the upcoming Lozilu Mudrun:

A few of us have put together a team & made it to have unlimited members. 
We are called UCFabulous. 
Anyone else from the gym is more than welcome to join us. 
We have registered for the 0915 wave that AM – Sat. May 11. 

Of note:
To get $10 off your registration use the code – FB10LL7A3Z8

I don’t know if there’s time to get t-shirts made…but we’ll come up with something!

Thanks!
Katie

This Memorial Day, CrossFit LKN, the local Charlotte Chapter of Team RWB, will be hosting a “21 Gun Salute” in it’s WOD for Warriors 

The hope is that we can get a good amount of participation from the Charlotte Area boxes to make this a successful and really fun event!  Check out the site to get registered and find out how you can participate!!!

 

“21 Guns – A Memorial Salute”

Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20″ Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

 

Our goals for the WOD and the weekend:

1.  Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.  

2.  Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding.  Ideally, this means finding a Team Red, White, and Blue chapter in your community, and seeking Veterans out to come WOD with you this Memorial Day Weekend.

3.  Use this shared experience to build bonds that are restorative to Veterans and their communities. “

 


CF WOD April 18

Skill Work: 15min Pull-up Technique
Speed: Complete one 50m Sprint every 30 seconds for 6 minutes

WOD:
One Minute on…One Minute Off…for 10 minutes

30 KB Swings (2/1.5)

*You have 1 minute to get 30 KB Swings. If you do not get 30 KB Swings in
1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10
minutes.
*If you count a penalty, perform a single 1000m Row for the Penalty.
POST WOD: Trainer Led Foam Roll/Stretch


Random Notes - APR

Know yourself… Tictrac

Words of wisdom… America’s Oldest Person Dies at 113: Here’s How She Lived So Long

Hang ten… City Surf Fitness

The beesiness… Blamed for Bee Collapse, Monsanto Buys Leading Bee Research Firm

Green thumb… If You’re Growing A Vegetable Garden in Charlotte, It’s Time to Get Started

Good reads… Farm City: The Education of an Urban Farmer

Sweet… 45 Delicious and Healthy Sweet Potato Recipes

TedTalks… Dan Ariely: What Makes Us Feel Good About Our Work?

Ticktock… What Are 5 Secrets to Using Your Time Wisely?

Dollars and cents… How We Pay Taxes, in 14 Charts

Can you hear me now… The 12 Cellphones That Changed Our World Forever

Zzzzzzz… Is Tilda Swinton Sleeping in a Box at MoMA Today?

Storyboard… The Fine Art of Coffee Portraiture

Well bred, hand crafted… Side Project Jerky

Kiss me… Atlantic Farms Hops Lip Balm

The big screen… 15 Common Movie Poster Theme

The final countdown begins… Arrested Development 4 Gets Release Date

The wolfpack is back… Hangover 3 Trailer

One more time… Conte: Daft Punk x Skrillex Remix

 

Today’s Workout:
Speed: 15min Sprint Work
Strength: Partner Push Up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternating)


4.20.13 Saturday

4.13.13

 

4.20.13 @ 8AM at the AG track

Another ladder day!

800-600-400-200-400-600-800

2 minutes rest between


CF WOD April 19

Strength: Sumo Deadlift – 3, 3, 3, 3

Don't forget to collect your belongings from the gym!
Don’t forget to collect your belongings from the gym!

5 rounds of 45 on 15 off
5 Pullups
10 Pushups
15 Situps

Start where the last round ended.

From Cagney:

Hey guys don’t forget this Saturday is the Alzheimer’s WOD!!! It will be the Wod for the day! All proceeds will go to the Alzheimer’s Association! Please feel free to bring a friend that isn’t a member if they want to see what crossfit is All about!! Hope to see you all out there!

 

And from our friends at modPALEO, a new recipe to try over the weekend!!!

modPALEO Recipe of the Week

Paleo Chicken Salad

We served up this tasty recipe for chicken salad at the Gluten & Allergen Free Expo this past weekend and it was a hit, even for those who didn’t like chicken salad. This is an easy option for lunch, stuffed into half an avocado or bundled up inside local lettuce leaves. Try it this week! 

Ingredients:
4 (6-8oz.) chicken breasts
1 cup Paleo mayonnaise
1/4 cup apple cider inegar
4 apples, small dice
1 large yellow onion, minced
4 stalks of celery, minced
1/4 cup chopped parsley
1/4 cup dijon mustard
2 tablespoons lemon juice
1 carrot, peeled and shredded
1 teaspoons cayenne pepper
Salt and Pepper, to taste

Instructions:
Preheat oven to 300F degrees. Season chicken breasts with salt and pepper and place in an oven safe dish with a little water or chicken stock. Cover and bake for 45 minutes. When done, shred or chop chicken and set in refrigerator to cool. Whisk together all remaining ingredients and add to cooled chicken. Season to taste. Feel free to add roasted nuts or crispy chicken skins, if desired, for a nice crunch.

~ the modPALEO Team


CF WOD April 19

Strength: Sumo Deadlift – 3, 3, 3, 3

5 rounds of 45 on 15 off
5 Pullups
10 Pushups
15 Situps

Start where the last round ended.


Goodness

Miso Sweet Potato Bites

Makes approximately 30 rounds (depends on size and shape of potatoes)

2 pounds unpeeled sweet potatoes (for the most attractive presentation, select sweet potatoes that are fairly uniform in diameter and shape)
Oil for baking sheet
1/4 cup vegan mayonnaise (or make your own: egg, lemon juice and olive oil)
2 tablespoons gluten-free white miso
2 tablespoons tahini
1 teaspoon lemon juice
1/2 teaspoon grated ginger
Small pinch of cayenne pepper
4 scallions, green parts only, thinly sliced on the diagonal
1 tablespoon toasted sesame seeds (preferably black for contrast)

  • Preheat oven to 400°F and lightly oil a baking sheet. Slice the sweet potatoes into 1/2-inch-thick rounds and place in a single layer on the baking sheet. Bake for about 30 minutes until the potatoes are brown on the bottom and tender but not mushy.
  • To make the spread, whisk together the mayonnaise, miso, tahini, lemon juice, ginger, and cayenne. Taste and adjust any ingredients as desired.
  • To serve, spread the miso mixture on top of warm (not hot) or room temperature sweet potato rounds. Garnish with scallions and sesame seeds.

 

Today’s Workout:
5 rounds of:
45 on 15 off
Flutter Kicks
Extreme Jacks
Air Squats


CF WOD April 20

Alzheimer’s Partner WOD:
400m Sandbag Run
100 DU’s
80 Abmat Sit-ups
60 OHWL (45/25)
40 KB Swings (1.5/1)
20 Burpees
1 400m Farmer’s Carry (1.5/1) partner’s switch at 200m
-then back up the ladder


CF Blog April 20

Alzheimer’s Partner WOD:581631_10101224590896848_254193635_n
400m Sandbag Run
100 DU’s
80 Abmat Sit-ups
60 OHWL (45/25)
40 KB Swings (1.5/1)
20 Burpees
1 400m Farmer’s Carry (1.5/1) partner’s switch at 200m
-then back up the ladder

*Donations appreciated!

 


CF Blog April 21

Skill:photo (4)
20 min Goat work

WOD:
3 rounds of
400m Run
500m Row

When you finish you have 10 minutes to get a max press.


CF WOD April 21

Skill:
20 min Goat work

WOD:
3 rounds of
400m Run
500m Row

When you finish you have 10 minutes to get a max press.


“(Bootcamp) Marathon Monday”
5 Rounds of…
4 KB Clean and Press
15 KB Swings
13 Burpee Over-the-KB Jumps
.. then Lake Run


4.22.13 Monday

4.22.13

 

4.22.13 @ 6PM @ the AG Track

**If there is a game going on, please still meet at the track entrance and we will go to another location to workout!

WOD

10 minutes of :30 on/:30 off

Rest

5 minutes of AMDAP walking lunges

Rest

10 minutes of :30on/:30 off


CF Blog April 22

WOD: “Marathon Monday”
5 Rounds
4 Clean and Jerks (185/125)
15 Pull-ups
13 Lateral BB Burpees
After 5 rounds are complete:
800m Run

At this time, we remember Martin Richard, 8; Krystle Campbell, 29; Lingzi Lu, 23; and Officer Sean Collier, 26. We also remember all of those injured on Monday, and their families.

Momma’s Quote of the Week:  “My father said there were two kinds of people in the world:  givers and takers. The takers may eat better, but the givers sleep better.”–Marlo Thomas

 

*****Due to a recent incident involving a dog bite at the gym we have decided
to ban all dogs from Ultimate Crossfit. This is something that should not
have happened and it is something that we can not allow to happen again.  Thank you for your understanding

 

From T and Cagney regarding Saturday’s Alzheimer’s WOD fundraiser: “We raised around $900 Saturday.  THANK YOU guys sooo sooo sooo much!!! We truly appreciate the support – you guys are the best.”AlzWOD1  

From CrossFit Southie:

We are all affected

si-boston-marathon-cover

The handsome Javier is the cop on the right

Thankfully, thus far we do not know anyone who was physically impacted by the blast. Even though our lives personally are not dramatically different, it still feels traumatizing. I still get that icky feeling in the morning waking up and realizing that this really happened, and it happened on the streets that we call home.

We realize that CrossFit Southie is an escape for all of you. It is a place that you can go to not think about anything other than the barbell and the pull-up bar, which is why you have seen only positive things on our blog. However, we have a powerful community and it is time to resource our community near and far to make a difference for a local family.

On Saturday we will be doing a WOD to honor those who have passed, those seriously injured, those who saw horrific things, the first responders, the local nurses and doctors, the City of Boston, and America our country.

“Marathon Monday”

5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run

Your time is your total time for all 5 rounds plus the 800m sprint.

Level 3- (155,105)
Level 2- (135,85)
Level 1- (105,55),4 Rounds

Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chose them to fundraise for specifically. If you plan to do the workout on Saturday please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny . If you are from a local box and would like to participate with us on Saturday, please make a $20.00 donation and come and WOD with us. Pass this post on to every CrossFitter you know.

Please donate here: https://www.youcaring.com/mmwod

 

If you are looking for other ways to help the victims of the Boston Marathon tragedy, two more foundations are recommended:

The first is The One Fund:

Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino have announced the formation of The One Fund Boston, Inc. to help the people most affected by the tragic events that occurred in Boston on April 15, 2013.

The second is the Be Strong Stay Strong Fund established specifically for the Charlotte natives injured on April 15:

On April 15, 2013, Nicole and Michael Gross, and Nicole’s sister, Erika Brannock, stood innocently at the finish line of the Boston Marathon. They had traveled to Boston to cheer on their mom, who had been training for months to run in this storied event. Athletes themselves, they knew how difficult the marathon was and how much their support would mean to their mom. As they searched the crowd of runners, a series of explosions went off without warning, killing and injuring indiscriminately. Unfortunately, Nicole, Michael, and Erika were all injured in the first explosion.


CF WOD April 22

WOD: “Marathon Monday”
5 Rounds
4 Clean and Jerks (185/125)
15 Pull-ups
13 Lateral BB Burpees
After 5 rounds are complete:
800m Run


Boston

Today’s workout was the Bootcamp version of CrossFit Southie’s “Monday Marathon” WOD in the wake of the Boston Marathon bombings to honor those who have passed, those seriously injured, those who saw horrific things, the first responders, the local nurses and doctors, the City of Boston, and America our country:

From Crossfit Southie: We Are All Affected

Thankfully, thus far we do not know anyone who was physically impacted by the blast. Even though our lives personally are not dramatically different, it still feels traumatizing. I still get that icky feeling in the morning waking up and realizing that this really happened, and it happened on the streets that we call home.

We realize that CrossFit is an escape for all of you. It is a place that you can go to not think about anything other than the barbell and the pull-up bar, which is why you have seen only positive things on our blog. However, we have a powerful community and it is time to resource our community near and far to make a difference for a local family.

On Saturday we will be doing a WOD to honor those who have passed, those seriously injured, those who saw horrific things, the first responders, the local nurses and doctors, the City of Boston, and America our country.

Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chose them to fundraise for specifically. If you plan to do the workout on Saturday please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny . If you are from a local box and would like to participate with us on Saturday, please make a $20.00 donation and come and WOD with us. Pass this post on to every CrossFitter you know.

Please donate here: https://www.youcaring.com/mmwod

Today’s Workout:
“(Bootcamp) Marathon Monday”
5 Rounds of…
4 KB Clean and Press
15 KB Swings
13 Burpee Over-the-KB Jumps
.. finish with Lake Run


WoD 1: 27 Walking Lunges, 4 Push Ups, 23 Lunges, 23 Push Ups, 4 Lunges, 27 Push Ups
WoD 2: 27 each of Wall Jumps, Extreme Jacks, Squats, Plank Jacks, Jumping Squats, Mountain Climbers, Tuck Jumps, Star Side-Planks
Cash Out: 4 Hill Sprints + Burpees (1-9-8-6)


CF Blog April 23

Strength: Back Squat 3-3-3-3photo (5)

WOD:
AMRAP 12
200m Run
1 Rope Climb
15 Ball Slams (30/20)
15 Abmat Sit-ups w/ slam ball

 

 CrossFit in the Charlotte Observer – check it out!

CrossFit training scene is on the move in Charlotte

Tonya Jameson
Correspondent

When Amelia Guinazu tried her first CrossFit class, the marathon runner and triathlete couldn’t even complete the 20-minute warm-up.

CrossFit workouts have that effect. No matter how in shape you think you are, the combination of weightlifting, calisthenics and endurance can humble the most fit athlete.

That day, she sneaked out of CrossFit Charlotte. She berated herself on the drive home. She returned the next day, finished the warm-up and was hooked. “No longer was I racing against the guy next to me,” said Guinazu who opened her own gym, Crossfit QC, in April 2012. “I was challenging myself to do something I’ve never done.”

CrossFit proponents say it delivers a full-body workout in a short amount of time. Its varied routines prevent boredom. Benefits include respiratory, cardio endurance and stamina.

Nearly 20 years after former gymnast Greg Glassman opened the first CrossFit affiliate gym in California, the fitness regimen he created has exploded into what some call a community and others might call a cult.

Ardent crossfitters build their lives around the culture of their CrossFit affiliate gym, called a box. They work out together and socialize together. They even have their own language, some of which has become part of gym culture. Go to any gym and it’s easy to find a reference to a WOD (workout of the day).

CrossFit also has critics who say it’s too intense and can cause serious injury. Another concern is that CrossFit-certified coaches may not have a lot of sports conditioning education.

Today, there are more than 5,500 affiliated gyms. And its popularity has spawned a commercial enterprise. Reebok launched theCrossFit Games in 2007 to find the “Fittest On Earth.” It airs on ESPN networks. Athletic apparel companies make CrossFit shoes and exercise equipment companies such as Rogue specialize in CrossFit equipment.

There’s a diet aspect, as well. In Charlotte, Amber Lewis, 37, founded modPALEO, a company that prepares gourmet “organic paleo” meals, which consist primarily of meats, seafood, vegetables, fruits and nuts.

Lewis, a level one trainer, started modPALEO in November 2011 with herself and 10 clients, mostly friends. Today, she has an executive chef, 12 employees and 185 clients.

“We’ve grown quite tremendously within the world of CrossFit,” said Lewis, who describes CrossFit as a playground for adults.

It’s an expensive playground, with fees ranging from $100 to $200 a month. Guinazu acknowledges it’s more expensive than traditional gyms, but notes that CrossFit provides one-on-one coaching during the classes. She and other gym owners try to put novices at ease with beginner or free introductory classes and some even offer women-only classes. Here’s a guide to helpyou get started.

Read more here: http://www.charlotteobserver.com/2013/04/22/3997630/crossfit-training-scene-is-on.html#storylink=cpy

 

 


CF WOD April 23

Strength: Back Squat 3-3-3-3

WOD:
AMRAP 12
200m Run
1 Rope Climb
15 Ball Slams (30/20)
15 Abmat Sit-ups w/ slam ball


Squat

I’m sure at some point in life we’ve all been told that squatting below parallel is not good for you. Depending on your athletic background, squatting below parallel may be a foreign concept, or you may have been told by a doctor that squatting deep is not good for the health of your knee. However, this has not been proven to be true. So, squat like you mean it

The ability to successfully perform a deep squat is a fairly good indicator of one’s overall fitness level and movement quality. Is it the end all, be all? Absolutely not, but it ranks right up there.

Squatting, for all practical purposes, is a complex movement that requires stability of the trunk and mobility of the extremities through constantly changing tension and position.

Moreover, the ability to perform a picture perfect (deep) squat pattern demonstrates that someone has proper ankle dorsiflexion, hip flexion, thoracic extension, and glute activation, which, helps counteract or “undo” much of the musculosketetal issues we see in every day society: low back pain, anterior knee pain, hip pain, hamstring strains, and groin strains, to name a few.

Few people walk in day one with a perfect, deep squat; in reality, most of us have to work hard to reclaim the stunning squat we once had when we were toddlers (have you ever watched a little kid examine something on the ground??). Below are some common squatting issues with some ideas for fixes; as you address these weaknesses, your squat will, undoubtedly, improve also. Take the time to warm-up properly and do your mobility work.

What you need to address…

  • Poor ankle mobility – To perform a proper squat (or lunge for that matter), the ankle needs or requires roughly 15 degrees of dorsiflexion (think pointing the toes towards the shin). However, because we often wear cinder blocks for shoes, many trainees have really limited ankle mobility.
  • Poor hip mobility – A significant factor preventing many trainees from successfully hitting proper depth on a squat is that many have the hip mobility of a crowbar. This can mean any number of things ranging from lack of hip internal rotation to short/stiff adductors to short/stiff hip flexors.
  • Poor thoracic mobility – While poor t-spine extensibility causes a plethora of issues up and down the kinetic chain (cervical pain, shoulder pain, anterior pelvic tilt, etc.), particularly regarding squatting, limited shoulder mobility and/or thoracic extension will hinder one’s ability to get into proper position.
  • Lack of core stability – With all this talk of mobility deficits, many often fail to recognize that what prevents someone from having the ability to squat to depth is a lack of core stability. Put another way, the body is essentially shutting down, not because of tightness or restriction, but rather because it perceives a threat due to the lack of stability. Simply put, don’t neglect your core stability work like planks, side planks, bird-dogs, bridge, leg lifts, etc.

Whether you’re looking to improve your squat depth or just have a better squat in general, consider adding some of these movements into your warm-up or daily routine. If you follow some of the tips noted above, and more importantly, are consistent with them, you’ll see a marked improvement in your squat depth in no time.

 

Today’s Workout:
WoD 1: 27 Walking Lunges, 4 Push Ups, 23 Lunges, 23 Push Ups, 4 Lunges, 27 Push Ups
WoD 2: 27 each of Wall Jumps, Extreme Jacks, Squats, Plank Jacks, Jumping Squats, Mountain Climbers, Tuck Jumps, Star Side-Planks
Cash Out: 4 Hill Sprints + Burpees (1-9-8-6)


Speed: 10 x 25m Partner Band Sprints
Strength: Pull-ups and Handstands


4.24.13 & 4.27.13

DSC00092

 

T and Cags in a disagreement

4.23.13 @ 6 AM in the Pit

FIVE rounds of:

2 min Prowler Push

3 min rest

AND

FIVE rounds of:

1 min air dyne

2 min rest

 

4.27.13 @ 8AM at the AG TRACK

4 rounds for time of

50 air squats

400 meter run

 


CF Blog April 24

Strength: Bench Press 5-5-5-5-5310856_10101259716030798_538079716_n

WOD:
3 Rounds
500m Row
12 Deadlifts 225/155
21 Box Jumps (24/20)

Core:
3 x 10 GHD Sit-ups

The UCF Blood Drive is THIS Saturday!!!!!!  10am to 1pm

We currently have 25 peeps scheduled to donate – that’s 250 burpees for Liz…so far!!  If you are interested in participating, we still have appointments between 11:30 am and 1 pm

come out to support the cause and also talk with our friends from modPALEO and Joe Tedesco to find out how you can optimize your health and performance!!

 

If you are looking for more ways to give back on Saturday, CrossFit South Charlotte is hosting a fundraiser for the local Charlotte athletes injured in the Marathon Bombing.

From Jeremy McDonnell:

Hope this finds everyone doing well and training hard.  As many of you may
know, some of our closest friends and former teammates were severly injured
in the recent bombings at the Boston Marathon. Michael and Nicole Gross,
along with Erika Brannock (nicole’s sister) were all injured while waiting
for their mother close to the finish line. Nicole Gross was hospitalized
with a broken leg, a broken ankle, a severed achilles tendon and other
blast injuries. Erika Brannock lost her left leg below the knee.  Both face
lengthy recoveries. Michael Gross suffered shrapnel wounds and burns to his
head.

The Be Strong Stay Strong fund has been implemented to assist in their
mounting medical expenses and incidental costs. Please help anyway you are
compelled @ www.bestrongstaystrong.com.

In conjunction with Metro CrossFit we will be hosting a benefit event at
our location, in an attempt to raise funds, for these accomplished
Charlotte athletes.  This event will be open to ANY and ALL athletes
willing to show their support.  The attached flier contains event details,
please feel free to contact us with any additional questions.  We hope to
rally the troops for this charitable community event!


CF WOD April 24

Strength: Bench Press 5-5-5-5-5

WOD:
3 Rounds
500m Row
12 Deadlifts 225/155
21 Box Jumps (24/20)

Core:
3 x 10 GHD Sit-ups



Eat Local

Did you know that the average piece of produce travels 5,000 miles to get to your supermarket? Yep—your lettuce could qualify for more frequent flier miles than you do. If you’re less than excited about this fact, it might be time to consider eating locally (and no, I don’t mean getting take-out from the Chinese restaurant down the street).

Choosing food that has traveled fewer miles (and therefore used less fuel) is good for the environment, while eating food that was grown organically and without harmful pesticides does your body good, too. Plus, supporting your local farmers ensures that they’ll stay in business for years to come. If you’re a little wary of straying from your usual supermarket routine, don’t worry—there are many easy ways you can start enjoying the delicious rewards of local eating.

Shop at a Farmer’s Market – Probably the most obvious way to eat locally is to stroll down to your local farmer’s market. You’ll help support small farms, which usually use organic farming methods, and you’ll get to choose from a vibrant array of fresh, seasonal produce. Farmers markets will often stock a variety of other grocery items as well, including bread, dairy products, and free-range meat and poultry. And though markets have a bad rap for being pricey, studies show that farmers market produce is often less expensive than grocery store produce. The friendly atmosphere of a farmer’s market really can’t be beat! Want to find a farmer’s market in your neighborhood? Check out this guide.

Join a Community-Supported Agriculture (CSA) – If you don’t feel like adding “Sunday morning market” to your weekly list of activities, consider joining a CSA. For a flat weekly or monthly rate, you receive a box of fresh, local, seasonal produce. Some CSAs will deliver right to your door, while others have specific pick-up sites. If you buy a “share” of a farm’s seasonal harvest (the traditional CSA model), it’s usually between $400-$700 per year ($8–$14 per week), and you get a regular cut of whatever the farm grows that season. Many CSAs also offer half-shares or trial options, or serve as a collective between multiple farms. Some CSAs even give the option of trading work on the farm for your share—in exchange for a few hours of helping with harvesting, weeding, or other projects, you can get a free share of produce. Want to give it a try? Do some comparison-shopping to find a CSA that best suits your needs.

Eat Seasonal Food – Thanks to modern food distribution methods, East Coast shoppers can buy mangoes in January. But just because you can do something, doesn’t mean you should. On the other hand, buying foods when they’re in season means that they’ll taste better, because they’ve been picked when they’re at their best (and haven’t been shipped thousands of miles). Plus, not only will you get to taste food at peak deliciousness, but you’ll also force yourself to get creative with recipes and try new things. Since produce that’s in season is more likely to have come from a local source, shopping seasonally can be a good way to try and find more local options at your usual grocery store. Check out this guide to find out what’s in season, then hit your local supermarket and take a look at the produce labels—you may be surprised to find that a lot of the seasonal delights were grown close to home.

 

Today’s Workout:
Speed: 10 x 25m Partner Band Sprints
Strength: Pull-ups and Handstands


CF Blog April 25

Strength: Weighted Pull-up 1 RM

Our newest foundations graduate - Marsden Haigh
Our newest foundations graduate – Marsden Haigh

WOD 1:
4 rounds
20m Bear Crawl
20m Walking Lunges
10 Knees 2 Elbow

WOD 2:
2k Row

Special Update for the Blood Drive this Saturday: 

In addition to some awesome gym prizes (a UCF sweatshirt and some protein) that will be raffled off to those participants donating blood, modPALEO will also be donating an AMAZING prize – a week of modPALEO meals!!!  Make sure you fill out a raffle ticket at the modPALEO table after giving blood!!  Woohoo!

I promise this won’t happen to those giving blood on Saturday

If you’ve been struggling with trying to get your diet and exercise routine just right, you’re not alone.  As far as exercise goes, it really varies with each individual and largely depends on your own body and how it is feeling – sometimes demanding more rest days than you would like.  But what about nutrition?  If you’ve veered off of the Standard American diet like many other CrossFitters, you may be questioning portion sizes – veggies are limitless, fruits in moderation, plenty of good fats (but don’t over-do them), and protein.  But how much protein is right for you?  As Mark Sisson explains in the following article, “protein intake can vary depending on age, activity level, injury and weight loss goals.”  Read on to find out how much protein is right for your lifestyle…

From Mark’s Daily Apple:

How Much Protein Should You Be Eating?

ribsI get a lot of emails on a lot of subjects. “Mark, is toothpaste Primal?” “How many micrograms of wheat germ agglutinin can I safely consume each day?” “Did Grok even lift?” Usually, I manage to address them in the Monday Dear Mark posts, but sometimes a question deserves its own dedicated midweek post. Today’s question, or rather pair of questions, definitely qualifies. First is the titular question, “How much protein should I eat?” I get that one a lot, even though I’ve covered this in my books and in various blog posts. The second question is “How much protein do you eat, Mark?” Before we get to my protein intake (which has changed in recent years) let’s explore how much protein you should be eating. The answer – wait for it – depends on who (and what) you are. Your goals, your age, your activity levels, your size, and your health status all impact how much protein you need. And although individual protein requirements ultimately depend on dozens of variables that we can’t really know, there are some baseline intakes that can serve as a foundation for different groups. Let’s take a look.

 

The Sedentary

The RDA of 0.8 g protein/kg bodyweight or 0.36 g protein/lb bodyweight assumes you are sedentary, uninterested in gaining muscle, and free of health issues that might compromise your lean mass. If that describes you, the RDA is a good baseline from which to experiment. Just don’t go below that.

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high). One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations. That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

The Dieters

Weight loss involves a caloric deficit (whether arrived at spontaneously or consciously). Unfortunately, caloric deficits rarely discriminate between lean mass and body fat, while most people are interested in losing fat, not muscle/bone/tendon/sinew/organ. Numerous studies show that increasing your protein intake during weight loss will partially offset the lean mass loss that tends to occur. In obese and pre-obese women, a 750 calorie diet with 30% of calories from protein (about 56 grams) preserved more lean mass during weight loss than an 18% protein diet. Another study in women showed that a 1.6 g protein/kg bodyweight (or 0.7 g protein/lb bodyweight) diet led to more weight loss, more fat loss, and less lean mass loss than a 0.8 g protein/kg bodyweight diet. Among dieting athletes, 2.3 g protein/kg bodyweight (or a little over 1 g protein/lb bodyweight) was far superior to 1.0 g protein/kg bodyweight in preserving lean mass. And, although specific protein intake recommendations were not stated, a recent meta-analysis concluded that high-protein weight loss diets help preserve lean mass.

The Injured

Healing wounds increases protein requirements. After all, you’re literally rebuilding lost or damaged tissue, the very definition of an anabolic state. One review recommends around 1.5 g protein/kg bodyweight or close to 0.7 g protein/lb bodyweight for injured patients.

Read more: http://www.marksdailyapple.com/how-much-protein-should-you-be-eating/#ixzz2RPZuaN5Z


CF WOD April 25

Strength: Weighted Pull-up 1 RM

WOD 1:
4 rounds
20m Bear Crawl
20m Walking Lunges
10 Knees 2 Elbow

WOD 2:
2k Row


Random Notes - APR

Food/Drink:

It’s the End of the World Unless We All Start Cooking

McDonald’s Burger Bought in Utah in 1999 Looks Exactly the Same as the Day it was First Flipped

What Processed Food Is Doing To Kids and How We Can Change It

Why We Eat Whatever’s in Front of Us

Mindless Eating

Coke, Peanuts, and Whiskey

7 New Beers You Should Know

Reads:

Why Women Should Not Run

Foam Rolling & Increased Joint ROM

Why the Way You View Overweight People is Wrong

Sleep Loss: A Novel Risk Factor for Insulin Resistance and Type 2 Diabetes

Fascinating Facts About Sleep

News Is Bad for You – and Giving Up Reading It Will Make You Happier

Sometimes, We Want Prices to Fool Us

Solvitur Ambulando: It Is Solved By Walking

Stuff:

Indoor Table by Manoteca

Castle Brook Tough As Hell Boot Laces

PaleoBarefoots

DrinkTanks

Breckenridge Brewery / Topo Designs Backpack

MudMorial Dash

Media:

Slow Wood

Curate 1k Blog

The Kings of Summer

Alpha House (NSFW)

Studies Determine This is the Most Relaxing Song Ever

Watch Coachella Attendees Pretend To Know About Bands That Don’t Exist

 

Today’s Workout:
3x7min AMRAPS
Partner One: Runs
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales


CF Blog April 26

photo (7)
say hello to Brent and Lissie

Strength: OHS 3-3-3

WOD:
AMRAP 20 (Pick 2 Goats that you need to work on) Coaches will give you a
rep scheme.

Goat 1
400m Run
Goat 2

 

Special Update for the Blood Drive tomorrow: 

In addition to some awesome gym prizes (a UCF sweatshirt and some protein) that will be raffled off to those participants donating blood, modPALEO will also be donating an AMAZING prize – a week of modPALEO meals!!!  Make sure you fill out a raffle ticket at the modPALEO table after giving blood!!  Woohoo!

Liz’s Burpee Count – 280

we will vote – should Liz do the burpees…

all at once?  If yes, what time?

or
10 each time a donor exits the bus?


CF WOD April 26

Strength: OHS 3-3-3

WOD:
AMRAP 20 (Pick 2 Goats that you need to work on) Coaches will give you a
rep scheme.

Goat 1
400m Run
Goat 2


CDTCM

Paleo Chocolate-Dipped Toasted Coconut Macaroons

Ingredients:

4 Large Egg Whites (2/3 cup)

Pinch of Kosher Salt

1/3 cup Melted Raw Honey

12 ounces Unsweetened Shredded Coconut, toasted

12 ounces Dark Chocolate Chips

Directions:

Preheat your oven to 350 F.

Line two baking sheets with parchment paper and evenly spread the shredded coconut over the sheets.

Bake for approximately 15 minutes, removing and stirring every 5 minutes.

Separate 4 egg whites into a bowl and add the pinch of kosher salt.

Beat the eggs on high until almost stiff peaks are formed.

Slowly add in the heated honey about 1 tsp at a time, beating simultaneously.

Once all the honey is added, beat the egg whites until stiff peaks are formed.

{Note: stiff peaks are marked by when you shake the beaters and the peaks of egg white foam do not move or wiggle.}

Fold in the cooled and toasted unsweetened coconut with a large spatula.

Line the baking sheets with more parchment paper.

Using a gallon-sized Ziploc bag, spoon the egg white/coconut mixture into the bag filling towards one corner. Cut the corner of the bag off.

{Note: an actual pastry bag works too.}

Squeeze about 1 Tbl dollops onto the baking sheet.

Bake for 15 – 20 minutes, or until the outside is golden brown.

Remove from the oven and let cool while you prepare the chocolate.

Melt the chocolate chips on a double boiler.

{Boil some water in a small sauce pan and place a large glass bowl on top of the pot. Add the chocolate chips to the glass bowl and stir constantly until evenly melted, then remove from the heat.}

When the cookies are cooled, dip the bottom into chocolate and set on parchment paper.

Set the chocolate by placing the cookies in the refrigerator. This should take about 30 minutes.

Plate and enjoy!

Makes: 3 dozen – Time: 20 minute prep; 45 minute bake/set

 

Today’s Workout:
WoD1 – 5 Rounds:
20m Bear Crawl
20m Walking Lunges
10 Burpees
WoD2 – 10-1/1-10 Wall Jumps/Push-ups


CF Blog April 27

WOD: “Beast 12”IMG_5482
25 Walking Lunges
20 Pull-ups
50 Box Jumps 20”
20 Double Unders
25 Ring Dips
20 Knees to Elbows
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

Blood Drive TODAY!!!  10-1

We are raffling off prizes to those participating!!  You could win:

  • A UCF Sweatshirt
  • SFH Protein
  • A WEEK’S WORTH OF MEALS from modPALEO!!!!

Liz’s Burpee Count: 290

Think Liz has a lot of burpees to do?  Well brace yourselves for our next challenge…details will be posted Monday 🙂


CF WOD April 27

WOD: “Beast 12”
25 Walking Lunges
20 Pull-ups
50 Box Jumps 20”
20 Double Unders
25 Ring Dips
20 Knees to Elbows
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


CF Blog April 28

WOD:photo-7

  • 800m Run
  • 15 HSPU
  • 15 Ring Rows
  • 400m Run
  • 10 HSPU
  • 10 Ring Rows
  • 400m Run
  • 5 HSPU
  • 5 Ring Rows
  • 800m Run

Core:

3×10 Hollow Rocks/Arch Rocks (alternating)


CF WOD April 28

WOD:

  • 800m Run
  • 15 HSPU
  • 15 Ring Rows
  • 400m Run
  • 10 HSPU
  • 10 Ring Rows
  • 400m Run
  • 5 HSPU
  • 5 Ring Rows
  • 800m Run

Core:

3×10 Hollow Rocks/Arch Rocks (alternating)


AMRAP 20 (Pick 2 movements that you need to work on)
Movement 1
400m Run/500m Row
Movement 2


CF Blog April 29

Strength: Back Squat 5×2 @ 85-90%image-3

WOD: AMRAP 15
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Ring Dips

Core: 3×10 Hollow Rocks
3×10 Arch Rocks

Momma’s Quote of the Week:  “Cherish your human connections:  your relationships with friends and family.”–Joseph Brodsky 

 

image-4
Pooped from all of the excitement on Saturday

I just wanted to say a big thank you to everyone who made it out on Saturday to make the Blood Drive so successful!!  Thanks to all who gave blood and to all who attempted…and especially those of you who donated for the first time (I know it wasn’t easy) – you all are rock stars and your efforts all go towards saving lives right here in our community.  I have to say, my favorite part was that participants tried to beat one another with their donation times.  The poor blood drive people had no idea what to make of our CF peeps – donating for time, ha!

A special thank you to modPALEO and Joe Tedesco from Architech Sports – they came out on a Saturday for over three hours to lend their support, time, and effort (and a week of meals!) to the cause.  I can’t tell you how much I appreciate them for all that they do!!  Get out and support them – they have amazing businesses and are invaluable resources!!!

Thanks Mike and Lance for letting me run with this one and for donating some great raffle prizes.

Speaking of, congrats to Reedy McGee and Gus Obleada!!  Reedy won the UCF Sweatshirt and Gus won the protein- check in with Mike to claim your prizes!!  And congrats to Kristy S for scoring a week’s worth of modPALEO goodness – she’s one lucky gal!!

And if you’re wondering, the final Burpee Count was a glorious 310!!  Even though Carter tried to no-rep me on a couple 😉

Thanks again everyone!  I feel very privileged to be a part of such a kick-ass community!
-Liz

***Member Challenge Announcement***

So all those burpees got some of the trainers thinking…of a burpee challenge!!  That’s right, our next member challenge is going to be a 60 day burpee challenge, kicking off mid-May!!  More deets in the days to come 🙂

 


CF WOD April 29

Strength: Back Squat 5×2 @ 85-90%

WOD: AMRAP 15
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Ring Dips

Core: 3×10 Hollow Rocks
3×10 Arch Rocks


Stand Up

Restore your natural sitting and standing posture and get rid of back and neck pain.

Not only are we killing ourselves by sitting all day, we’re probably sitting all wrong. Esther Gokhale, who has studied the posture of people in less industrialized places (where back pain is virtually unknown), shows us in this video what natural (“primal”) posture looks like for standing and sitting.

Essentially, you want to have a “ducky butt, not tucky butt,” she says in a profile of her work on SF Gate. Instead of tucking your tailbone in, stick your butt out, because good posture relies much on the pelvis.

If you don’t have time for the entire video, go to the 4:25 mark to see a sitting exercise that will help you get back into your primal posture.

 

Today’s Workout:
AMRAP 20 (Pick 2 movements that you need to work on)
Movement 1
400m Run/500m Row
Movement 2


4 Rounds:
20 Squats
10 Push-ups
20 Star Side-Planks
10 Bar Rows
20 Extreme Jacks
10 Reverse Lunges
20 Bird Dogs
Hill Run


CF Blog April 30

Strength: Romanian Deadlift 3-3-3-3Screen Shot 2013-04-11 at 11.39.42 AM

WOD:
3 Rounds
400m Run
21 Dumbbell Push Presses (45/30)
14 Ring Rows
7 Burpees

Post WOD: 3×10 Back Ext

Jump and Run 5k Registration now Open!!!!!

From Susan M.:

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


CF WOD April 30

Strength: Romanian Deadlift 3-3-3-3

WOD:
3 Rounds
400m Run
21 Dumbbell Push Presses (45/30)
14 Ring Rows
7 Burpees

Post WOD: 3×10 Back Ext


PtP

Punk the Positivity, as I like to say, and yes I know that doesn’t really make sense – but I like it…

Happiness is a work ethic – it’s something that requires our brains to train just like an athlete has to train.

So with that in mind here are some simple ways to add positivity to each and every day:

Scan for the 3 daily positives. At the end of each day, make a list of three specific good things that happened that day and reflect on what caused them to happen. The good things could be anything—bumping into an old friend, a positive remark from someone at work, a pretty sunset. Celebrating small wins also has a proven effect of powering motivation and igniting joy. As you record your good things daily, the better you will get and feel.

Give one shout-out to someone (daily). I love this technique. Take the positive things you’re getting better at recognizing and let people know you’ve noticed! Take a minute to say thanks or recognize someone for their efforts, from friends and family to people at work. A great way to go about this is by sending 1 daily email or even a text to someone. It can be your old school teacher, who’s advice you are now appreciating every day. A co-worker or someone you’ve only met. Show courage and say thanks, I love doing this and just checking in with a nice note.

Do something nice. Acts of kindness boost happiness levels. Something as small and simple as making someone smile works. Pausing to do something thoughtful has the power to get you out of that negativity loop. Do something nice that is small and concrete like buying someone a coffee. You can try and have that even on your to do list—have you done anything nice for someone today? Another one of my fav’s and it’s one of the most amazing ways to feel happier.

Mind your mind. Mindfulness is paying attention to the present moment without judgment. Opening our awareness beyond the narrowness of negativity can help bring back more balance and positivity into the picture. The regular practice of mindfulness meditation has also been shown to affect the brain’s plasticity, increasing gray matter in the hippocampus, an area of the brain important for learning, memory, and emotion, and reducing gray matter in the amygdala, an area of the brain associated with stress and anxiety. That was deep I know… Basically, just take a moment each day to smile, breathe and go slowly.

 

Today’s Workout:
4 Rounds:
20 Squats
10 Push-ups
20 Star Side-Planks
10 Bar Rows
20 Extreme Jacks
10 Reverse Lunges
20 Bird Dogs
Hill Run


*April Benchmark*
“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Cash Out: Max Unbroken Jump Rope Singles


5.1.13 & 5.4.13

photo-16

 

Saturday morning crew after 200 air squats and 1 mile run

5.1.13 @ 6AM in the Pit

Distance Day – “Triathlon”

For time:  1500m row + 1 mile run + 3 mile air-dyne

5.4.13 @ 8AM at the AG track

FIELD DAY!

 

8 FULL FIELD (one length) sprints

6 HALF FIELD (half of length of field) sprints

4 FULL FIELD (width of the field) sprints

2 FULL FIELD (backwards) jog

**For those of you that are curious about the rest time, you will be privy to this information on Saturday @ 8ish AM

 


CF Blog May 1

cassie
Please welcome Cassie Hayden to the UCF family!

WOD 1: AMRAP 10
20 OHWL (45/25)
10 Box Jumps 20”
10 Pull-ups

WOD 2:
100 Ball Slams for time

With the Regional workouts being released next week, now is a good time to reflect on all that was accomplished in our gym both as individuals and as a community.  Lisbeth Darsh gets the ball rolling in the following article, but please add to the list…what did you learn during the Open?

10 Things I Learned at the Open

by Lisbeth Darsh

1.) You can’t just want it really bad. You have to train really freakin’ hard all year too. Duh.

2.) You can always do more than you think you can. And if you can’t? Then you needed that blow to your ego anyhow …

3.) Your friends at the box want you to do well almost more than you do.

4.) If you didn’t nod your head to #3, then you might need a new box or you might be a jerk with no friends. Either way, you should probably look to make some changes …

5.) Dave Castro must not have been hugged enough as a small child.

6.) If you call any workout “easy” then you’d better be at the top of the leaderboard.

7.) In your gym, the bravest person might not be at the top of the leaderboard — the bravest person might actually be at the bottom.

8.) “Pain” spelled backwards is close to “nap” … and, yeah, you earned it.

9.) After 150 wallball, double-unders will leave the casually committed faster than a pissed-off girlfriend. You’re sweating and stumbling and blowing snot, and your dubs are walking away, one hand up, not wanting to put up with your half-hearted effort anymore.

10.) Air is delicious.


CF WOD May 1

WOD 1: AMRAP 10
20 OHWL (45/25)
10 Box Jumps 20”
10 Pull-ups

WOD 2:
100 Ball Slams for time


March-2013

February Benchmark – BGB (Bootcamp Gone Bad)
3 rounds, 1 min per station, of:
Wall Ball
KB Swing
Box Jump
Push-up
Row (calories)
Rest 1 min


CBABB Sandwich

Chocolate Bacon Almond Butter Bananas Sandwich

Prep Time: 10min
Cook Time: 20min
Total Time: 30min

Ingredients
  • 3 organic bananas
  • 4 strips of bacon, cooked crispy
  • 1/2 cup almond butter
  • 1 cup enjoy life chocolate chips
  • cinnamon to sprinkle

Instructions

  1. Peel your bananas
  2. Cut each banana into thirds, and then cut each third in half lengthwise to make banana slices
  3. Lay out your banana slices, add almond butter to both slices and then lay a slice of bacon on each slice
  4. Put the two banana halves together to make a sandwich and set on parchment paper lined cookie sheet to freeze
  5. Continue this until all of your bananas are made into sandwiches with almond butter and bacon in the middle
  6. Transfer to a freezer and let sit for at least 30 minutes
  7. When you’re ready, place your enjoy life chocolate chips or dark chocolate in a double boiler and temper your chocolate until it is melted
  8. Remove your bananas from the freezer and dip each one in your melted chocolate and return them to your cookie sheet
  9. Sprinkle them all with cinnamon and then return to the freezer
  10. Keep frozen until ready to serve

Note: those four ingredients might be four of my favorite foods – my birthday is next week (just saying…)

 

Today’s Workout:

February Benchmark – BGB (Bootcamp Gone Bad)
3 rounds, 1 min per station, of:
Wall Ball
KB Swing
Box Jump
Push-up
Row (calories)
Rest 1 min


CF Blog March 2

WOD:photo (9)
50 Double Unders
800m Run
21 Pull-ups
21 Wall Balls (20/14)
21 Abmat Sit-ups
400m Run
15 Pull-ups
15 Wall Balls (20/14)
15 Abmat Sit-ups
800m Run
9 Pull-ups
9 Wall Balls (20/14)
9 Abmat Sit-ups
50 Double Unders

News/Announcements:

**More black and white UCF zip-up hoodies are in stock!!!  Lots of sizes available!!

**The Open Starts in less than a week!!!  Register here

**Coach Blauer will be at CrossFit Fort Bragg on May 11th teaching a ”CrossFit Defense” course:
The CFD course is a fast-paced 1-day program open to anyone, from a new
athlete with no self-defense background to even the most experienced
athlete, martial artist. The course is a great introduction to Coach
Blauer’s SPEAR System and provides multiple drills, reps and insight into
how to use it effectively for personal defense. We’ve
also analyzed CrossFit movements that parallel close quarter tactics to
create some very cool drills.

The mental side is also covered in the course, we’ve included blocks on
fear management and strategy as well as sections to help with aggression
development (the mind-set needed in a real fight).

CrossFit Defense represents an entirely new approach to self-defense.

Read the full description here:
http://www.crossfit.com/cf-info/specialty<http://www.crossfit.com/cf-info/specialty_certs.html>

– See more at: https://dustinhorton.com/gatsby-wp/2013/02/28/cf-blog-march-1.html#sthash.ANXufTm8.dpuf


CF WOD March 2

WOD:
50 Double Unders
800m Run
21 Pull-ups
21 Wall Balls (20/14)
21 Abmat Sit-ups
400m Run
15 Pull-ups
15 Wall Balls (20/14)
15 Abmat Sit-ups
800m Run
9 Pull-ups
9 Wall Balls (20/14)
9 Abmat Sit-ups
50 Double Unders


CF Blog March 3

Strength/skill:

16 min Goat work. Pick 2 things that you need to work on.

  • You have 8 minutes to work on each of these movements/skills

WOD:
“Tabata”
Row
Rest 1 min
KB Swings (1.5/1)
Rest 1 min
Burpees
Rest 1 min
Slam Ball (30/20)


CF WOD March 3

Strength/skill:
16 min Goat work. Pick 2 things that you need to work on. You have 8 minutes to work on each of these movements/skills

WOD:
“Tabata”
Row
Rest 1 min
KB Swings (1.5/1)
Rest 1 min
Burpees
Rest 1 min
Slam Ball (30/20)


The Week of March 4th

IMG_2946

 

Saturday AM Endurance class braving it in the snow!

3.4.13 @ 5:30 PM at AG Track *Check back to the comments section of Endurance blog at 4:30pm if there may be weather-related updates.

For total time:

400m run – 100m walking lung – 200m run (backwards) – 400m run – 100m walking lunge – 200m run (backwards) – 800m run

 

3.6.13 @ 6 AM in the PIT

What I think is one of the most challenging rowing WODs everyone should TRY!

4 x 500m row

 

3.9.13 @ 8AM at AG track

TBD


March Benchmark

Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers 
25 Toes-to-Bars 
800m Run 
2 Rope Climbs 
50 Double Unders

Cash Out:  Max Rep Pull-ups / Max Hold L-Sit


CF Blog March 4

frnt_cover
Brandon’s Album Cover Design

Strength: Jerk 1-1-1-1 (20 minutes to work up to a heavy single)

WOD:
15-12-9
Ground to Overhead (135/95)
HSPU
400m Run

Cash out: 1 min Jumping Squat Challenge (45/33)
*you have 60 seconds to get 50 jumping squats w/ empty barbell
*Have people partner up and have one person count the reps

Momma’s Quote of the Week:  “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”—Dan Gable

Our Members are the Coolest!!!

If you’re a 10am regular, then you probably know Brandon Reese.  What you may not know about Brandon is that he has illustrated a number of children’s music albums…one a recent Grammy Winner!!!  I asked Brandon to give me a little info on this fantastic accomplishment – here’s what he had to say and how you can check out his awesome talents:

“I’ve illustrated 6 children’s music albums so far.  Two for The Okee Dokee Brothers.  The second album, Can You Canoe? won this year’s Grammy for Best Children’s Album.  It is the first in an adventure series.  Next up will be focused on hiking the Appalachian Trail. 
 
I blogged about the creation of the album on my site- http://blog.brandonreese.com/?p=91
 
You can listen to tracks or buy their albums on their site- http://www.okeedokee.org
I did NOT illustrate images framing their site. That is by their previous artist.”
Awesome stuff, Brandon!!

CF WOD March 4

Strength: Jerk 1-1-1-1 (20 minutes to work up to a heavy single)

WOD:
15-12-9
Ground to Overhead (135/95)
HSPU
400m Run

Cash out: 1 min Jumping Squat Challenge (45/33)
*you have 60 seconds to get 50 jumping squats w/ empty barbell
*Have people partner up and have one person count the reps


DemonBells

The kettlebell swing works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip. It’s a simple and fast way to incorporate a very athletic movement into a routine safely while burning a ton of calories. The kettlebell swing is the perfect way to increase fat burning without sacrificing hard-earned muscle mass, as you do with regular cardio.

The swing burns more calories in a shorter period of time than any other method of cardio (unless you’re busting out a 6-minute mile). The best part is that while burning fat, it also helps build muscle mass. Remember, you don’t want to sacrifice any of the muscle tissue you worked so hard to add.

Training the swing also creates high heart rates with relatively light weights. It’s safe because it’s no impact, making it easy on the joints, and more fun to do than the elliptical or treadmill, in my opinion. The swing further refines the physique while simultaneously boosting your cardiovascular strength and endurance – one of the best 2-for-1 deals!

Here are some general rules you want to be aware of:

  • A proper set up (sort of like a center hiking a football) is with high hips, a solid arch, and the kettlebell out in front to allow for proper “hiking” of the first rep.
  • The feet stay planted firmly on the ground – there’s no rising onto the toes.
  • The movement’s emphasis isn’t on sinking down into a squat, but rather on hinging around the hips. There’s a considerable range of motion around the hip joint with the torso position nearly parallel to the ground at the bottom range of motion.
  • On the way down, the lifter shifts his weight forward a bit and the knees bend and travel forward slightly. On the way up, an explosive hip action characterized by a strong gluteal contraction raises the kettlbell upwards and the lifter shifts his weight backward a bit.
  • While the kettlebell is near the body – in the bottom of the swing, it stays close to the “privates” and never sinks below the knees.
  • A neutral spine (no lumbar flexion at the bottom or hyperextension at the top of the movement) position is maintained with very slight anterior pelvic tilt at the bottom of the motion and very slight posterior pelvic tilt at the top.
  • The posterior pelvic tilt and glute contraction is maintained while the kettlebell travels upward and away from the body and is held until the kettlebell drops back down and returns near the body.
  • There’s no excessive contribution from the arms; for the most part the hips drive the kettlebell to its peak height, which is around shoulder-level.
  • A neutral neck position (no cervical hyperextension) is maintained throughout the movement.
  • The goal isn’t to learn how to use momentum and conserve energy – it’s easy to figure out how to “cheat” during the swing. Rather, the goal is to achieve a maximal glute contraction to drive the kettlebell forward and upward explosively with the hips while adhering to excellent technical form.

 

Today’s Workout:
March Benchmark – Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 T2B/Abmat Situps
800m Run
2 Rope Climbs/4 Rope “Walks”
50 Double Unders/3×50 Unbroken Singles


“Shannon”
3x7min AMRAPS – 1min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales


CF Blog March 5

Strength: RDL 5-5-5photo (4)

WOD:
3 Rounds
10 Burpees
20 Abmat Sit-ups
30 Double Unders

Post WOD: Trainer Led Foam Roll

The First Open WOD is announced tomorrow!!!  Who’s ready?  Any predictions??

Ben Bergeron posted this on the CrossFit New England Competitor WOD site.  I think it’s awesome and applies to all of us.  In the spirit of the Open, read on…

Three things…

1.  If you are a beast, and don’t “have enough time” to do the metcons/runs, but have time to throw around a barbell you are not going the Regionals or the Games.  Your weaknesses will be exposed – and it will be your fault for not having the balls to train your weaknesses.  The fact is, it’s not a time thing, it’s a priority thing.  The easy fix to this – just start every training session with the metcon and I bet you will have time at the end for your barbell work. You are a beast – so train like a ninja.

2.  NO EXCUSES – EVER.  It was raining, you had to do pull ups at the globo gym, your hand ripped.  Adversity happens to everyone, in every training session, everyday.  Every Games athlete deals with the same issues as you – but they recognize adversity as a part of life.  If you use excuses now what happens on game day?

3.  Pay attention to the small things.  This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest.  But there is one small thing that will trump all those together – your mental thought process. 

Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results. 

If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally.  Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness. 

During the workout recognize the voice in your head.  That is your personal coach.  Is that voice a good coach or bad coach?  Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster?  Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest? 

After the WOD reinforce anything that went well and use any negatives as a learning experiences.  Take solace in the fact that we fail in training to succeed in competition.  You need to fail reps, blow up, and try new things that don’t work in order to improve.  Focus on the improving, not the failing.  While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today.

 

 


CF WOD March 5

Strength: RDL 5-5-5

WOD:
3 Rounds
10 Burpees
20 Abmat Sit-ups
30 Double Unders

Post WOD: Trainer Led Foam Roll


Shannon

Meet:  Shannon Tucker

How long have you been doing Bootcamp?
19 months.
What is your athletic background and what did you do to stay fit before Bootcamp?
I mostly ran and did boring cardio machines at the gym.
What’s your favorite workout or movement?
Favorite…”farmer Boone” and anything abs.
Least favorite?
Least…BURPES and sprinting!
If you could perfect any skill or movement, which would it be?
Pull ups!!  My goal for 2013.
What’s your motivation to wake up so early to attend Bootcamp?
Because my days are always better when I do, and It feels good to have better days.
Biggest Bootcamp accomplishment?
As crazy as it sounds when I FINALLY learned to jump rope.
Personal fitness goal for 2013 (or beyond)?
I’d like to be able to say I gave 100%, 100% of the time!!
What do you do outside of the gym (occupation, hobbies, etc.)?
I’m a hair stylist and I love love love my job; And I love to bake And cook And find cool things for my house.
Any hidden talents or skills?
Good question…not too much hidden about me.
Why Bootcamp?
Because Bootcamp is outside!!  AND its really fun AND challenging AND the peeps are cool too 🙂

 

Today’s Workout:
“Shannon”
3x7min AMRAPS – 1min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales


Skill/Strength: Prowler Push/Pull
WoD: OTM for 20min – 3 Pull-ups, 6 Push-ups, 9 Squats


CF Blog March 6

Strength: Power Snatch 1-1-1-1

Stop the bets, people!
Stop the bets, people!

WOD: “Josh”
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups

The Open is HERE!!!  Good luck everyone!!

Summer Baseball League Try-outs and Draft

Anyone interested in playing baseball this summer, listen up!  CABL is Charlotte’s premier adult amateur wooden bat baseball league offering 3 Age Divisions of play: 18+, 28+, and 38+.  Try-outs/drafts will take place starting March 10th for the 38+ division and in April for 18+ and 28+ divisions.  If you are interested please send your preferred age division and your top 2 preferred playing positions to wespalmer@feeturesbrand.com.


CF WOD March 6

Strength: Power Snatch 1-1-1-1

WOD: “Josh”
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups


LOCAL

Know your food, know your farmer.

Buy fresh, buy local.

Spend it here, keep it here.

Support local food and farms.

I thought this was too good not to pass along – check out this documentary / short film, “Growing Farmers“.  Growing Farmers is a 2012 short-film about the work the Peconic Land Trust is doing with farmers on Long Island to address the issue of affordable farmland, it premiered this past fall at the Hamptons International Film Festival.

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

 

In case you weren’t at bootcamp this AM – here’s what you missed….

bday

 

 

 

 

 

 

Today’s Workout:
Skill/Strength: Prowler Push/Pull
WoD: OTM for 20min – 3 Pull-ups, 6 Push-ups, 9 Squats


200m Run
400m Run
600m Run
800m Run
1200m Run
*Rest is alternating Plank/Six-Inches = Run time*


CF Blog March 7

WOD: “Tabata FGB”

Lila Lewellyn James
Lila Lewellyn James

Complete 40 intervals of 20 seconds of work followed by ten seconds of
rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-balls (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″)
Push-press (75/55)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the
rower) in each of the eight intervals. The score is the total of the
scores from the five stations.

Post Wod: Trainer Led Group Stretch

Welcome Lila Lewellyn James!!!  Born March 4, 2013. 7lbs 3oz 20.5″ long.  Congrats Laura and Jason!!!

The Open is HERE!!!  Good luck everyone!!  Who went to Vitality last night??  How was it?  Heard there was some GOOD food!!!

Summer Baseball League Try-outs and Draft

Anyone interested in playing baseball this summer, listen up!  CABL is Charlotte’s premier adult amateur wooden bat baseball league offering 3 Age Divisions of play: 18+, 28+, and 38+.  Try-outs/drafts will take place starting March 10th for the 38+ division and in April for 18+ and 28+ divisions.  If you are interested please send your preferred age division and your top 2 preferred playing positions to wespalmer@feeturesbrand.com.


CF WOD March 7

WOD: “Tabata FGB”

Complete 40 intervals of 20 seconds of work followed by ten seconds of
rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-balls (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″)
Push-press (75/55)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the
rower) in each of the eight intervals. The score is the total of the
scores from the five stations.

Post Wod: Trainer Led Group Stretch


Random Notes - MAR

Tracking your health with today’s technology… The Digital Health Ecosystem

I’ll be moving him up my fantasy baseball draft board… Hunter Pence On His New Diet

Nice rack – 28lbs of carefully curated, humanely raised, grass-fed beef right to your door… Belcampo Meat Co.

Lights, Camera, Action… The Best Movies A-Z

Anybody remember the video game Twisted Metal… Audi RS4 Avant – Ultimate Paintball Duel

A digital arena in which two beer lovers do battle for the only prize that really matters: FREE BEER… The Last Barfighter

The one’s to watch, the beers to try… 10 Breweries About to Blow Up In 2013

Check your updates, NOW… The Chipotle App Update Is the Most Important App Update

A light show of epic proportions… The Bay Lights

I’ve seen a few malls die a slow death… Eternal Spring: The Immortality of the American Shopping Mall

Explore the history of food… The History Kitchen

The next health epidemic and odds are it’s already affecting you… In Silicon Valley, Sitting Is the New Smoking

You already know better than to believe many of these… 10 Lies and Misconceptions Spread By Mainstream Nutrition

 

Today’s Workout:
400m Run
800m Run
1600m Run
800m Run
400m Run
*Rest is alternating Plank/Six-Inches = Run time*


STRENGTH/SKILL: TGU 5-3-1
WoD: AMRAP17 –
40 Burpees
30 Ball Slams
30 Burpees
30 Ball Slams
20 Burpees
30 Ball Slams
10 Burpees
…as many ball slams as you can get in the remainder of 17 minutes


CF Blog March 8

Strength: Back Squat 2 OTM @70% for 10 minphoto (5)

WOD:
5 Rounds
5 DH Pull-ups
10 Jumping Slam Balls (30/20)
15 KB swings
20 Walking Lunges

**We currently have 66 people registered for the CrossFit Open!!!  It’s not too late to register!!!  We will be doing OPEN WOD 13.1 during all Saturday classes – get pumped!!

**For all of you crazy athletes out there, NBC has the show for you…and they’re casting!!  They reached out to us, so we’re reaching out to you – check it out!!

“NOW CASTING the hit NBC show American Ninja Warrior!  We are looking for male and female fitness buffs, gymnasts, rock climbers, coaches, moms, dads, college students, parkour and extreme athletes….basically anyone who thinks they can beat the course for a top prize of $500,000!

For more info, call the casting team at 310-341-3496 ext 160 or go to ANWtryouts.com and just go for it!!!

Please note, the submission deadline is March 15th!”

 


CF WOD March 8

Strength: Back Squat 2 OTM @70% for 10 min

WOD:
5 Rounds
5 DH Pull-ups
10 Jumping Slam Balls (30/20)
15 KB swings
20 Walking Lunges


Yum-Yum

Baked Eggs in Prosciutto-Filled Portobello Mushroom Caps

Ingredients

  • farm fresh eggs
  • portobello mushroom caps
  • slices of prosciutto
  • black pepper
  • fresh parsley or thyme
  • a little olive oil

Instructions

  1. Clean the portobello mushroom caps with a damp cloth, remove the stem and scrape out the gills so you have a well deep enough for the egg.
  2. Rub a little bit of olive oil on the outside of the mushroom to help it cook and keep it from sticking to the pan. Arrange the caps on a baking sheet.
  3. Place one slice of prosciutto inside the mushroom cap.
  4. Crack each egg into a small bowl and then carefully slide it onto a prosciutto-filled mushroom cap.
  5. Sprinkle with black pepper and fresh herbs of choice – I used parsley but thyme would be great as well. (The prosciutto is salty so I don’t recommend adding more.)
  6. CAREFULLY place the baking pan into the pre-heated 375 degree F oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how done you like your eggs.

 

Today’s Workout:
STRENGTH/SKILL: TGU 5-3-1
WoD: AMRAP17 –
40 Burpees
30 Ball Slams
30 Burpees
30 Ball Slams
20 Burpees
30 Ball Slams
10 Burpees
…as many ball slams as you can get in the remainder of 17 minutes


CF Blog March 9

WOD: CF Open WOD 13.1

Dalissia rocking the spectator challenge at the CF Open 13.1 event
Dalissia rocking the spectator challenge at the CF Open 13.1 event

AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)

Good luck to everyone competing today!!!!

DEA MALTZ CHALLENGE – CHARLOTTE 

Maltz Challenge 2013

On Friday, March 22, 2013, the DEA Charlotte District Office and CrossFit Charlotte will host the 2013 Maltz Challenge for our area.  This is an annual worldwide event that began in 2007 and is held in memory of USAF MSGT Michael Maltz, who was killed in action during a rescue mission in Afghanistan on March 23, 2003.   

This year DEA Charlotte will be honoring Captain David J. Thompson.  On January 29, 2010, Captain Thompson, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), was killed while supporting combat operations in Wardak Province, Afghanistan. 

EVENT DETAILS

WHO:             The Maltz Challenge is open to Federal Law Enforcement Agencies, State & Local Law Enforcement, Military personnel, friends of the Thompson family, and CrossFit Charlotte members.

WHAT:          A CrossFit Challenge designed to honor those members of the Armed Services who have been killed in the line of duty.

The Maltz Challenge events are performed in the following order*:

1. 400 meter run
2. 50 pull-ups
3. 100 yard Firemen’s Carry or 200 yard Farmer’s Walk with 50 lb (men) or 25 lb (women) dumbbells
4. 50 dips
5. 100 push-ups
6. 50 knees to elbows
7. 100 sit-ups
8. 400 meter run

*The goal of this event is to honor the fallen.  We encourage all fitness levels to participate.  A Half Maltz or alternate exercises can be substituted based on the participants ability.  

WHEN:          Friday, March 22, 2013 – 10:00 am

WHERE:       CrossFit Charlotte
9535 Monroe Road, Suite 100
 Charlotte, North Carolina 28270

            www.crossfitcharlotte.com

COST:            Free – This is not a fundraising event and there is no cost for Maltz Challenge participation.  Come out and honor our nation’s heroes.

REGISTER: Via e-mail at maltz.challenge.charlotte@gmail.com– Include your name and agency information

Information on National and local t-shirts coming soon.

For more information, visit www.deamaltzchallenge.com.  You can also contact a representative from the DEA Charlotte District Office.  Contact information below:

Special Agent Steve Cohen
Stephen.J.Cohen@usdoj.gov
704-770-2067

Investigative Assistant Heidi Crater
Heidi.S.Crater@usdoj.gov
704-770-2054


CF WOD March 9

WOD: CF Open WOD 13.1
AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)


CF Blog March 10

WOD:

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=sZWA8LlbJr-vgM&tbnid=nLQJ02EJFKThyM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.tilthbeauty.com%2Fblog%2Fadjust-sleep-to-accommodate-daylight-savings-time%2F&ei=eKw7UeXHM4ix0QHvz4GwDg&bvm=bv.43287494,d.dmQ&psig=AFQjCNG_5qgR6JbczHKd0ukkpb6Vmjk7OQ&ust=1362950956189059
www.tilthbeauty.com

3 Rounds
800m Run
10 Ring Dips
20 DB Bent Over Row (45/30)
30 abmat sit-ups
40 Double Unders
1 Rope Climb

Don’t forget, it’s DAYLIGHT SAVINGS!!!!  Turn your clocks AHEAD!!


CF WOD March 10

WOD:
3 Rounds
800m Run
10 Ring Dips
20 DB Bent Over Row (45/30)
30 abmat sit-ups
40 Double Unders
1 Rope Climb


5 rounds for time of: 
50 Jump ‘n Touch
40 Squats
30 Sit Ups
20 Push Ups
10 Bar Rows
(with Run)


3.11.13 HILLS!

IMG_2896

Sometimes, it’s just not possible to recover upright.

3.11.13 @ 5:30 PM at AG TRACK

HILLS! Meet at the track, and we will go on a field trip!

Let’s take a POLL in the meantime. Now that it’s LIGHTER outside later, would it a better time for Endurance be 6 or 6:30 on Monday nights?

 

 

 


CF Blog March 11

Strength: OHS 5-5-5

Boone - 135# Snatch PR!!!
Boone – 135# Snatch PR!!!

WOD: AMRAP 15
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)

Momma’s Quote of the Week:  “Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.”–Richard M. DeVos

The CrossFit Open Week 1 is in the books…how does everyone feel?  Snatchtastic?

 

Attention:
All Athletes Registered for the OPEN-

We will be running the Open WODS on Saturdays at all classes, starting at 8am.  Please try to arrive early to warm-up and MAKE SURE YOU SIGN UP FOR A HEAT on the whiteboard (*registered athletes only.  All other members just taking the class do not need to be assigned a heat as they will not need a certified judge) .  Please also keep track of when your heat is going so that we can keep our classes running as smoothly and efficiently as possible.
If for some reason, you cannot make it in on Saturdays, you can make an appointment to do the WODS at Open Gym on Wednesday, Thursday or Friday evenings – provided that a coach is available. For all other circumstances, please email Jayme (jayme@ultimatecrossfit.com) and we will try our best to accommodate your needs, but cannot guarantee that schedules will provide for them.
*Please note, you cannot run the Open WODs during regular class times (except on Saturdays) – this year judging needs to be done by Level 1 (or higher) Certified CrossFit coaches or individuals who have completed the online judging course.

CF Blog March 11

Strength: OHS 5-5-5

WOD: AMRAP 15
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)


USA-USA!

While many may have the image of young children skipping rope on the playground, jumping rope is an effective exercise to improve your cardiovascular health and footwork, as well as work out your arms, legs and core. Not only does jumping rope help you burn a ton of calories and improve your speed and quickness, it’s also cheap and you can do it just about anywhere.  Because jumping rope works so many parts of your body, it is important to have proper and efficient technique in order to get the most from your workout.

1) Jump on the Balls of your feet
When you jump rope, try to softly jump up and down on the balls on your feet. Your heels should never touch the ground, which is one reason why jumping rope is a serious calves workout!

2) Don’t Jump too High, Relax
Many people who try to jump rope jump so high it’s like they don’t realize the rope is an eighth of inch thick. If you’re trying to get in a rhythm and jump rope for more than 30 seconds without burning yourself out, keep your jumps as small as possible without tying up the jump rope. Try to stay as relaxed as possible and don’t over think it.

3) Don’t Swing your Arms/Shoulders too Much
Jumping rope is all in the wrists. Jumping rope effectively is all about the efficiency of the revolutions. If you are using your arms and shoulders while jumping very high, jumping rope becomes a VERY difficult cardio activity. Just use your wrists in a circular motion.

4) Use the Correct Rope Length
How long should the jump rope be you ask? If you bisect the jump rope by putting it under your foot, the tops of the handles (where the rope and handle connects) should reach right around you armpit. Much higher, or lower will affect the rhythm and make jumping rope much harder. The jump rope should tick the ground each revolution, which also makes it easier to count reps and get in a rhythm.

5) Hands Slightly Above Waistline
Hand position is important. Your arms should be comfortably bent, elbows tucked towards your hips, hands placed about a foot from your sides and about waist level.

6) Get in a Rhythm
You can really jump rope as fast as you want, but getting in a rhythm can make jump rope easier and more fun. It’s kind of like hitting your stride as you jog, so you can do the same thing jumping rope.  If you have some good music with a beat, aim for roughly 150 reps/beats per minute.

7) Practice, Practice, Practice
This is by far the most important tip of all! Unless you were a jump rope ninja on the playground back in grade school, you haven’t jumped a lot of rope in recent years.  If you have too, take it all the way back to the start and slowly build your reps.  First, start out with the rope behind you, then: a) do one jump rope rep then stop – b) do two jump rope reps, then stop – c) keep on going.  Practice makes perfect.

8) Watch a lot of SWEET A$$ videos of Buddy Lee… Buddy Lee Into to Double Unders – Buddy Lee’s Jumping Moments – Buddy Lee Jump Rope

 

Today’s Workout:
5 rounds for time of:
50 Jump ‘n Touch
40 Squats
30 Sit Ups
20 Push Ups
10 Bar Rows
5 Dips
(with Run)


200m – Run / 2 Burpees
200m – Walk
400m – Run / 4 Yard Sales
200m – Walk
600m – Run / 6 Lunges
200m – Walk
800m – Run / 8 Pushups
200m – Walk
1200m – Run / 12 Squats
200m – Walk


CF Blog March 12

SPEED: Partner Band Sprints 10x25m

Mama Bear!!!
J. Joyner photography 😉

WOD: 3 Rounds
500m Row
15 KB Swings (1.5/1)
12 Pull-ups
9 GHD Sit-ups

CORE:
L-Sit Accumulate 120 seconds

*Hold L-Sit for as long as possible. Rest as needed btwn efforts. Repeat
until you have accumulated 2min.

 

If you didn’t see the article about our own Mama Bear on the CrossFit Games Mid-Atlantic site, check it out HERE – http://games.crossfit.com/article/fun-midst-intensity-jayme-bowles

But, for those who truly know the awesomeness that is Jayme, here’s the original, un-edited version…

There’s a Bear in our gym….

You’ve seen her before.  Poised for competition – game face, stoic, with a silent intensity.  Ultimate CrossFit’s Jayme Bowles is a fierce competitor and at the age of 41, she continues to push the limits of her success in the 2013 CrossFit Open.  Bowles has been a regular at the Mid Atlantic CrossFit Regionals for the past three years and makes her presence known at all of the competitions she participates in, both winning and placing in those around the region.  A former gymnast, watching Jayme move is like watching the slow lap of the ocean crash on the shore; natural, seemingly effortless, but with an unspoken power churning beneath the surface.

But as amazing of an athlete as she is, Bowles is so much more than a competitor.    At Ultimate CrossFit, she is known as Mama Bear.  Spend a few minutes with her and it becomes very apparent how she earned that nickname.

A mother of two teenage boys with a full-time job in addition to training herself and others, Bowles’ alarm sounds at 4am to make it all happen.  Somehow, between a full day’s work and making sure she gets to her son’s football games on time, Bowles is able to focus all of her attention on the athletes at the gym – listening to, sharing in, and addressing all of their concerns, as they pertain to both the gym and life.

Trying to meet the needs of everyone, Bowles has worked tirelessly to help many attain their goals – goals that range from getting muscle-ups, to losing a few pounds, to gaining some confidence.  The funny thing is, these goals are always met for the simple reason that no one quits when Bowles is around.  She gives everything she has to those she trains and damn well expects others to give all of themselves in return.

In addition to addressing the needs of the general population of Ultimate CrossFit, Bowles has also set to task training a more specialized group of competitors.  Bowles initiated the gym’s Competition Programming three years ago, in response to the expressed desire of those wanting to compete.  Since that time, Bowles has prepped athletes for countless upcoming competitions by devising workouts and training each week to build skills and strategies, right up through this 2013 OPEN season.  While suffering alongside everyone, Bowles manages to ensure that everyone still has fun in the midst of the brutal intensity – throwing out jokes and words of encouragement between reps instead of catching her breath.

What truly sets Bowles apart, however, is that while some question their abilities and themselves, Bowles merely has the drive to make the impossible happen.  What’s more, she has the expectation that those she trains will do the same.   In their moments of doubt, she encourages her fellow CrossFitters and believes in them until finally they believe in themselves – until they, too, can make the impossible happen.

 


CF WOD March 12

SPEED: Partner Band Sprints 10x25m

WOD: 3 Rounds
500m Row
15 KB Swings (1.5/1)
12 Pull-ups
9 GHD Sit-ups

CORE:
L-Sit Accumulate 120 seconds

*Hold L-Sit for as long as possible. Rest as needed btwn efforts. Repeat
until you have accumulated 2min.


3.13.13 Choices

3.13.13

3.13.13

Today we give you a choice. A choice of running 2 miles, two different ways.

4 x 800s OR

2 x 1 mile repeats

Choose the one you think will be HARDER for YOU. So many times we give you workouts and you just do what is asked of you. Sometimes you don’t come to workouts because either they look too hard, painful, or TOO easy. So this is your chance to commit to coming to Endurance class and to choose. We ask that you choose the one that will be tougher. It’s the same distance total, but one of them will probably be harder mentally.

We could all use that type of challenge sometimes – so step up to it. Most of the time, we don’t regret a workout, you say afterwards that you are so glad you did it.


FireIce

 

Ice or Heat?

It’s one of those things we always seem to forget.  Here is a quick run down…

 

Ice = acute injuries (sometimes chronic conditions)

Acute injuries are sudden, sharp, traumatic injuries that occur immediately (or within hours) and cause pain (possibly severe pain). Most often acute injuries result from some sort of impact or trauma such as a fall, sprain, or collision and it’s pretty obvious what caused the injury.

Get the ice on quickly – icing is most effective in the immediate period following the injury, the effect of icing diminishes significantly after about 48 hours. Apply ice directly to the injury, move the ice frequently – not allowing it to sit in one spot. 15 minutes on, 45 minutes off. Repeat as desired.

Heat = chronic pain or injuries (those that have no inflammation or swelling)

Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as overuse injuries, before participating in activities.

Apply a heating pad or hot wet towels directly to the injured area for about 20 minutes at a time. Don’t apply heat after exercise – after a workout, ice is the better choice on a chronic injury.

 

Great job today everybody, it was great to join the workout and get my sweat on with y’all!!

Today’s Workout:
3 Rounds:
1 min bike for calories
2 min rest
1 min row for meters
2 min rest
1 min sled pushes
2 min rest
1 min burpees
2 min rest


KB Tabata (20/10 – 4 Rounds):
KB Swing
KB Clean and Press (left)
KB Clean and Press (right)
KB Reverse Crunch
KB Front Squat
KB Bent-over Row (left)
KB Bent-over Row (right)
KB Russian Twist


CF Blog March 13

Skill: Clean technique work photo (7)

WOD:
60 Double Unders
3 Power Cleans (185/120)
30 Wall Balls (20/14)
6 Power Cleans (185/120)
15 Toes 2 Bar
9 Power Cleans (185/120)
15 Toes 2 Bar
6 Power Cleans (185/120)
30 Wall Balls (20/14)
3 Power Cleans (185/120)
60 Double Unders

CF Open WOD 13.2 is released tonight!!!

A few bits of information for all those participating in the Open – PLEASE READ THROUGH!!!

1) Times– We will be running the Open WODs on Saturdays during regular class times starting at 8 am – *with the exception of the Saturday 2pm class.  You may also complete the WOD on Fridays during Open Gym but please schedule for this time. 

2) Jayme is the contact for all questions and scheduling for Friday Open Gym (jayme@ultimatecrossfit.com)

3) Make sure you watch the video demo of the WOD so you are well versed on the standards etc.

4) Sign in on whiteboard for heats when you arrive on Saturdays
*Please also keep track of when your heat is going so that we can keep our classes running as smoothly and efficiently as possible.

                                         *This is just for those actually registered to compete

5) Be supportive of other athletes but also respectful when they are competing and please do not disrupt the judge by asking them questions or to look at their score card.


CF WOD March 13

Skill: Clean technique work

WOD:
60 Double Unders
3 Power Cleans (185/120)
30 Wall Balls (20/14)
6 Power Cleans (185/120)
15 Toes 2 Bar
9 Power Cleans (185/120)
15 Toes 2 Bar
6 Power Cleans (185/120)
30 Wall Balls (20/14)
3 Power Cleans (185/120)
60 Double Unders


FreedomFunk

Way to get at those kettlebells – what an awesome workout!  Spring is right around the corner and that means lots of time in the grass.  Those of us that have been around awhile know that also means the return of the “The Grass Itchies” or the “Freedom Funk”.  Gotten it yet?  Well, if not be warned, if you have, here’s the best advice on how to treat it.  Get a shower as soon as you get home and use this Aveeno lotion with Hydrocortisone on the affected areas.  Bootcamp approved.

Notes:

Next Wednesday, March 20th, will be bring a friend day!  Bring a friend, show them how you get your workout on and let them experience why you all love getting up “SO” early for Bootcamp!

Also, peep this…  Next month, April, we have a little deal for you all.  Refer a “friend” and you both get 1/2 off for the month.

 

Today’s Workout:
KB Tabata (20/10 – 4 Rounds):
KB Swing
KB Clean and Press (left)
KB Clean and Press (right)
KB Reverse Crunch
KB Front Squat
KB Bent-over Row (left)
KB Bent-over Row (right)
KB Russian Twist


rmooreMeet Roger Moore.  Not only is he a UCF athlete, but he’s a broker at Neighborhood Lender as well.  Find out how by working with him, you can not only help yourself, but others as well!! 


Business Profile-Neighborhood Lender


Who We Are:  Neighborhood Lender is a mortgage brokerage located in Charlotte and doing business in all of NC, SC, VA, and MD. Oddly enough, I started the business in 2007 in the middle of the economic meltdown.  It’s certainly been a wild ride over the last 5 ½ years, but I love every second of it.

What We Do:  We focus on offering the lowest rate in combination with the lowest closing costs in the industry.  In 2009, we began offering the Rate-Reduction Home Loan and the Purchase Power Mortgage.  Both loans are no-cost, no-fee refinance and purchase loans, respectively.  We are saving clients an average of $2,900 per transaction.

Why Work With Us:  We are a small, local company so you won’t get lost in the shuffle of working with a large bank. Customers enjoy the experience of working with us for the same reason Crossfit members enjoy their gyms- you get a more intimate, personal experience.

Promotion:  Starting today, Neighborhood Lender will pay 100% of the closing costs of any UCF member, and the family and friends of any member, that apply for a refinance or a purchase.  Simply email me at roger@neighborhoodlender.com, and I can get you a free, no obligation quote in about 5 minutes.  In addition, I will donate $100 to The Wounded Warrior Project for every loan that closes under this promotion. Many people in the gym have already taken advantage of this so give me a call today!


CF Blog March 14

Strength: Bench Press 5-3-1

WOD:
5 Rounds
400m Run
20 Burpees
15 DB Bent over Row (45/30)

Check out CDub’s article posted on Geek Fitness

Women and Weights

Posted on 

Women and Weights 008

Today’s guest post is brought to you by the Squat Queen herself, Chelsea Whitten. She’s a Guild Wars 2-playing, science fiction-loving crossfitter who can squat more than I weigh. If that’s reason enough to listen to what she has to say about lifting, then I’m not sure what is.

“I want to get toned, not bulky.”

Ladies, I hear you. I don’t want to look like a dude, either! But the idea of toning is a myth, and so is the presumption that lifting heavy will make you bulky.

The Toning Myth

The idea of ‘toning’ certain areas (like your butt, your arms, your thighs, or even your abs) just doesn’t work. When you add or lose weight (fat or muscle) your body removes fat from everywhere.

So if you lose 5% of your body fat, it’s not all going to come from your stomach no matter how many crunches you do.

It’s going to come maybe 1% from your belly (depending on where you’re genetically predisposed to store it), 1% from your butt, a half percent from your thighs, a quarter percent from your arms, etc. etc. The body is a beautiful system, and it’s not ever going to selectively remove fat from one portion of your body over another.

It wouldn’t make sense for keeping the whole thing warm in the winter, would it?

The Bulking Myth

This one is purely a misunderstanding. In order to look like this…

Women and Weights 005

…you’re going to require some (probably illegal) drugs, steroids, a host of protein powders and supplements, a ridiculous diet regimen of almost exclusively protein, and a workout regimen that requires 3-6 hours a day in the gym.

And let’s face it, if you’re not even ready to give up your pasta or spend a whole hour on an elliptical, you are not at risk of looking like this.

Even ‘natural’ body builders have a very intense diet and workout regimen (minus the ‘roids). If you aren’t doing what they’re doing, you aren’t even at risk of looking like this…

Women and Weights 006

However, you are at risk of looking like some of these women:

Women and Weights 003

Women and Weights 001

Women and Weights 004

Want to look like them? Then learn how to squat, strict press, deadlift, do pull-ups, push-ups, and dips…all with weight.

Every one of the women in the pictures above can squat more than their bodyweight for reps (that means doing it multiple times without stopping) and can do push-ups, pull-ups, and a host of other movements that not only make them stronger, but are functional in everyday life.

And best of all, none of these women need help carrying their grocery bags to their cars, and they look damn good on the beach.

So toss aside your tiny dumbbells and take up a barbell and a weight belt, ladies.

Science. It Works, Bitches.

Using light weights—or even just your bodyweight—is great for training proper form, and you never want to start adding weight until you can do a movement correctly (in fact, I highly recommend that if you don’t know how to do these exercises, you start with a trainer or recruit a friend to show you how it’s done).

However, if you never progress beyond the 10lb dumbbells, you may be limiting yourself and your potential. When you stop improving form—or stop adding weight—your body is no longer seeing an increase in stress and therefore stops creating muscle and strength because it is no longer being stimulated.

The idea of continuing to add weight (for a new lifter, this may even be on a weekly basis) is called progressive overload, and has been used in the world of weight lifting to build strength for decades. Creating strength (and muscle) increases the amount of fat you burn, which helps you get lean faster than cardio alone.

There’s nothing wrong with doing higher repetitions in a set (8-12 reps), but if you’re not using weights that begin to push you to failure at the end of a set, then you aren’t using enough weight.

When you reach the point with a weight where doing the entire set is no longer a problem, you know it’s time to move up.

This point will be different for each person, so I never recommend specific weights or dumbbell sizes. My mother, for instance, would need to start her progressive overloading by slowly increasing the depth of her squat before she started to add weight. However, my little sister already has a beautiful air squat and could likely start squatting with 45-65lbs on a barbell.

So do some research on those around you who can show you how to move, get in the weight room, and start testing yourself to see where your starting point will be! Start with a program like Stronglifts 5×5 if you don’t know where to begin, and then continue to increase those weights until you are a lean, mean, weightlifting machine!


CF WOD March 14

Strength: Bench Press 5-3-1

WOD:
5 Rounds
400m Run
20 Burpees
15 DB Bent over Row (45/30)


Random Notes - MAR

The real take away: don’t over consume processed meat, don’t smoke; eat more vegetables and fruit – not ground breaking stuff… Processed Meat ‘Early Death’ Link

I highly recommend TEDTalks, check out some of the best from this years TED Conference… QuoTED 2013

In the war on soda it may be water that’s winning… How Water Defeated Soda to Become America’s Number One Drink

Straight cash money – always a motivation… Weight Loss can be Achieved by Financial Incentives: Study

If only the results of consuming mass amounts of Big Macs were this cute… What if Wild Animals Ate Fast Food

At one point, covering cereal with sugar was considered morally questionable – Oh, how times have changed… The Birth of Frosted Flakes

Urban Explorers – if you ever get the chance safely exploring abandoned areas is amazing… Excuse Us While We Kiss The Sky

This dude abides, you should too… Still Abiding After 15 Years: The Laid-Back World of ‘Big Lebowski’ Worship

Another great film – a 20th anniversary squel… Trainspotting Sequel on Track Says Danny Boyle

Hopefully none of these guys find their way to the Freedom Park pond… Report: 3 Killer Commando Dolphins From Ukraine On The Loose – Why Ukrainian ‘Killer’ Dolphins Probably Aren’t on the Loose

Seriously, who doesn’t hate holding their cell phone to their ear…  Bluetooth POP Phone

Hear and download 100 songs by artists at SXSW 2013… The Mix: The Austin 100

 

Today’s Workout:
AMRAP5:
5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 1 Minute-
AMRAP10:
5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 2 Minutes-
AMRAP15:
5 Pull Ups
10 Box Jumps
15 Lunges

 


5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 1 Minute-
AMRAP10:
5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 2 Minutes-
AMRAP15:
5 Pull Ups
10 Box Jumps
15 Lunges


3.14.13 Saturday @ 8 AM at the AG track

3.14.13

Let’s load the legs and then run. Why do we do this?

If you are training for longer events, and by long, I mean 5-k and above, your legs will likely feel heavy at some point during your event. By simulating this feeling during a workout, it helps to prepare you for this feeling and gets your legs used to running through fatigue. In addition to lunging before we sprint, making sure you are squatting and using heavy weights during your squats is also a really good way to mimic “dead legs”. While it’s tempting to back off of squats because you want to “save yourself” for your longer runs or even your metcon, it’s actually a good thing for you to load your legs with some strength. Not only will you be getting stronger, but your legs will gradually get used to this feeling of fatigue. So, everyone should feel especially warm and fuzzy about Saturday’s WOD

4 rounds for time

50M walking lunges, 350m run (80%) pace

10 minutes rest

2 rounds for time

50 meters of broad jumps, 350m run


Loop + Hill Grinder + Loop


CF Blog March 15

photo (8)

Strength: Snatch OTM for 12min

WOD:
4 Rounds
300m Row
7 Kettlebell Swings (2/1.5)
3 Muscle-ups
21 Ball Slams (30/20)

Having anxiety about the Open?  Here are some tips to surviving CrossFit’s own version of “The Hunger Games”

  • Make sure you get enough sleep and are well hydrated – this starts a couple of days before you are scheduled to do the WOD.  Remember, your sleep TWO nights before the WOD is just as important, if not more so, than the sleep you get the night before.
  • Make the day before the WOD an “active rest” day.  Meaning, go for a walk, stretch, do some mobility exercises – nothing too taxing, but also enough to keep your body & muscles loose
  • Watch the videos of the standards, make sure that both you and the judge are on the same page.  If you have “iffy” form or technique on a movement, demo for the judge before you go so that you don’t get flustered if “no reps” start floating your way mid-WOD
  • Set good, realistic goals.  Comparing yourself to Annie T. is great, but one of the keys to success is to observe some other athletes that you often compete against and see what strategies worked or didn’t work for them.  Your goal should be to beat their score and don’t give up until you do – this may not always work, but it sure gives you a good push! 🙂
  • Keep your head in the game.  This is what you’ve worked towards all year – if you miss a rep or are annoyed with the judge, your success is going to be dependent on how quickly you can bounce back and fight.
  • Unless you have a plan or a strategy based on the clock, don’t watch it.  It can be incredibly defeating to look up in the middle of a long AMRAP to find that you’re only halfway there.  At 3…2…1…GO!  Just move and allow adrenaline and your inner drive to take over.
  • One and done is ideal.  Be honest with yourself – maybe you wish you had done better on one WOD or another.  If there is honestly room for improvement, sure, see if you can get someone to judge you have another go.  But, if you gave all that you had in you, MOVE ON.  It is best to keep up with your regular training and improve yourself as an overall athlete than it is to specialize in one workout each week.
  • Stay positive with yourself and others.  We are all going through this physically and mentally taxing period – support and camaraderie is critical.

Once you’re done with the week’s workout, go ahead and pour yourself a cold one.  You deserve it – you survived!  Celebrate now and saddle up for next week!

Good luck to all of our registered participants…“and may the odds be ever in your favor!!” 😉


CF WOD March 15

Strength: Snatch OTM for 12min

WOD:
4 Rounds
300m Row
7 Kettlebell Swings (2/1.5)
3 Muscle-ups
21 Ball Slams (30/20)


PMM

Paleo Mini Meatloaves

Ingredients

  • 2 pounds ground meat – mixture of grass fed beef and/or pork and/or veal
  • 10 ounces frozen, chopped spinach
  • 1-2 teaspoons oil
  • 1 medium onion, finely diced
  • 6 ounces mushrooms, finely diced
  • 2 carrots, grated or finely diced
  • 4 eggs, lightly beaten
  • 1/3 cup coconut flour
  • 2 teaspoons salt
  • 2 teaspoons pepper
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1/4 teaspoon grated nutmeg

Instructions

  1. Preheat oven to 375 degrees F
  2. Thaw the spinach, squeeze out the excess water and set aside.
  3. Heat a pan on medium heat, add the oil and fry the onions and mushrooms until the onions are translucent and some of the liquid has cooked out of the mushrooms. Set aside to cool.
  4. Place the ground meat in a large bowl, add the spinach, carrots, mushroom/onion mixture, beaten eggs, coconut flour and all the spices. Use your hands to combine it well but do not overmix.
  5. Fill 18 regular size muffin tins to the top with the meatloaf mixture. (Greasing the tins may be a good idea if the meat you’re using is fairly lean)
  6. Cook for 20-25 minutes or until internal temperature reaches 160 degrees.
  7. Allow to cool and use a knife to loosen meatloaves from sides of the pan before removing.

 

Today’s Workout:
Loop + Hill Grinder + Loop


CF Blog March 16

CF GAMES OPEN WOD 13.2893901_510812512293945_525786963_o
AMRAP 10
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Cash Out:
2K Row


CF WOD March 16

CF GAMES OPEN WOD 13.2
AMRAP 10
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Cash Out:
2K Row


CF Blog March 17 (St. Patrick’s Day!)

WOD 1:

http://crossfitnyack.wordpress.com/2011/03/16/happy-st-patricks-day-6am-and-930am/
http://crossfitnyack.wordpress.com/2011/03/16/happy-st-patricks-day-6am-and-930am/

3 Rounds
17 Ball Slams (30/20)
17 KB Swings (1.5/1)
17 Wall Balls (20/14)
1 Rope Climb
7 Burpees

WOD 2:
Do 1 Shot of Beer, 1 Burpee, and 1 Pull-up every minute for 60 minutes


CF WOD March 17

WOD 1:
3 Rounds
17 Ball Slams (30/20)
17 KB Swings (1.5/1)
17 Wall Balls (20/14)
1 Rope Climb
7 Burpees

WOD 2:
Do 1 Shot of Beer, 1 Burpee, and 1 Pull-up every minute for 60 minutes


1 mile run
5 wall climbers, 10 push-ups, 15 DB squat clean thrusters, 20 double unders (x3)
1 mile run


CF Blog March 18

Strength: Push Press 2-2-2-2Image

WOD: Every minute on the minute
1 Power Clean/1 Front Squat, 1 Power Clean/2 Front Squats, 1 Power Clean/3 Front Squats (135/95) – until you can no longer complete.

*20 minute time cap.

 

Momma’s Quote of the Week:  “Winners make a habit of manufacturing their own positive expectations in advance of the event.”–Brian Tracy

 

Some tips from modPALEO for all of you Paleo folks out there 🙂

modpaleo

Leg Cramps & The Paleo Diet

Image courtesy of Nucleus Medical Art, Inc

Generally, people who venture into the Paleo lifestyle are exceedingly happy about the results that they see – weight loss, fat loss, the decline in symptoms of chronic diseases, increased energy and increased overall wellbeing.  Very seldom do we ever hear of any negative side effects. But, twice now in the past three years, I have heard of instances of leg/foot cramps in the middle of the night from those first starting the Paleo diet.

So why does this happen?

For starters, remember that those just beginning to follow the Paleo lifestyle are making drastic changes to their diets, so it will take time for their bodies to adjust.  More specifically, the significant cut-back in grains and carbohydrates, a major source of magnesium in the standard American diet, are usually to blame for the onset of leg cramps.

Typically, leg cramps are caused when muscles are unable to relax appropriately.  According to the peeps at The Paleo Blog, “This generally occurs when actin and myosin do not get fully detached and inhibits the process of muscle relaxation. For appropriate actin and myosin detachment, the body requires Adinosin Tri-Phosphate and magnesium. Absence of any of these disrupts the process of muscle relaxation and leads to leg cramps. There can be several other reasons of leg cramps including sodium depletion, sodium intoxication, oxygen deficiency and oxygen intoxication. Potassium depletion, vitamin D deficiency, calcium deficiency and vascular diseases can also be some reasons behind leg cramps”.

If you are one of the unfortunate few who suffer from this painful affliction, there is hope and plenty that you can do to help yourself:

  • First make sure you stretch and massage your feet/calf/legs really well at the end of each day.  Using hot and cold therapies can enhance the healing effects of the massage.
  • Stay hydrated.  Cramps can often come into play when people are not properly hydrated, and since many following the Paleo diet typically lead an active lifestyle it is critical to rehydrate after a good sweat session.
  • Eat good whole sources of magnesium rich foods, including nuts, squashes, watermelon, spinach, pumpkin seeds, salmon, kale, mustard greens, bell peppers, cucumbers…the list goes on.  The good news is, you can always find a great source of magnesium that is in season at the local Farmers’ Market, or in your modPALEO meals!
  • Eat potassium rich foods  – I know we generally think of bananas for thisnutrient, but there are dozens of even better potassium sources out there like dark leafy greens –spinach, kale and collards (they pull double duty for both magnesium and potassium!), sweet potatoes, squash, fish, avocados, and mushrooms.

Between all of the nutrient dense foods that have just been listed and the many that did not make the short list, the meal possibilities are endless. The key is variety. While leg cramps are not typical, if you do suffer from them when you first attempt to make the change to the Paleo diet, try some of these remedies before calling it quits.

Remember that as your body adjusts to the initial transition, this negative symptom should subside.  And, I can assure you, that if you stick with the lifestyle, numerous benefits will unfold before you and the only drawback that you will find is that you did not start sooner.


CF WOD March 18

Strength: Push Press 2-2-2-2

WOD: Every minute on the minute
1 Power Clean/1Front Squat, 1 Power Clean/2 Front Squats, 1 Power Clean/3 Front Squats (135/95) – until you can no longer complete.

*20 minute time cap.


3.18.13 Announcements!

3.18.13

 

Announcements!

1. TONIGHT’s Endurance class is now at 6 PM, and will be at 6 PM on Monday nights at AG track until further notice.

2. Sometimes at the AG track there are games and practices and it gets pretty crowded and might be harder to find each other. Check out our normal meeting place (near the bleachers closest to the softball fields/school), and if you can, for an update on the blog or facebook page if there are any changes.

3. If weather looks questionable, we will make the call to cancel or hold class by 5PM and post the changes to the COMMENTS section of the Endurance .blog.

Tonight’s class will be FIELD SPRINTS (if the weather allows). If it’s rains or the fields are wet and we still have class, we will be on the track!


PU

What if a single movement could rock your entire upper body, from the biceps to the back to the core? It can. It’s your old frenemy the pull-up, and it’s time for you two to work it out.

A pull-up recruits every muscle in the upper body and is, surprisingly, one of the greatest activators of the core. Besides torching the lats, the pull-up also hits the shoulders, arms, and traps. If you’re looking to build strength and get the most bang for your buck in the gym, make pull-ups you go to movement. You can do them, and what’s more, you should do them. Now let’s make it happen.

The pull-up—as compared with the underhanded chin-up—uses an overhand grip on the bar. Aim to position your hands a little outside shoulder-width – a grip that’s too wide can place excessive stress on the shoulders and elbows. Start in the dead hang position and before you pull yourself up over the bar, keep the following cues in mind:

  • Look straight ahead. This will keep the chin tucked. The last thing you want is to strain your neck.
  • Think of using your lats, not your biceps. All this will take is having a friend poke you in the lats a few times right before you begin the movement.
  • Pull your shoulder blades back and down.
  • Draw your chest up toward the bar. Clear your chin over the bar at the top and squeeze.
  • Control the movement on the way down.

So how do you master your first pull-up? The short answer: practice, and practice often. Like just about every other skill in the gym (or life), mastering the pull-up requires that you consistently execute the behaviors that will bring you closer to your goal. In the case of the pull-up, this means getting on that bar and pulling up as often as possible. Not there yet? No problem. Luckily, there’s a lot you can do to help yourself get closer to doing that first or 10th pull-up.  Here are four options that will get you there faster, and stronger:

  1. Resistance Bands – The bands are color coded by thickness. The thicker the band, the more assistance you will get. Loop the band over a pull-up bar, get your foot into it and perform a pull-up as normal. You’ll find that the band provides progressively less help as you pull your body up, and it’s essentially all you by the time your chin clears the bar.
  2. Jump Negatives – This exercise places the emphasis on the eccentric portion of the movement, which will help you improve the quality of your reps. Stand on a box and get into position. You’ll skip the concentric (i.e., going up) movement and simply jump up to get your chin over the bar. When you come down, you’ll resist gravity as much as you can and make your way down slowly over a count of 10.
  3. Improve Your Grip – For pulling exercises such as pull-ups, grip strength tends to be a limiting factor. When you grip the bar, center it across the base of your fingers – not in your palm. Wrap your fingers and thumb around bar, “rolling” it into your hand to lock it in.
  4. Strengthen Your Back – The inverted or supine row has great carryover to the pull-up, as do other variations of the row.  Dumbbell rows, ring rows, bar rows – they can all help and that’s why we work them on the regular.

So when do you make the transition from resistance bands to strict bodyweight pull-ups? If you’re using an inch-thick band and you can bust out 6-8 clean reps with ease, chances are you’re ready for your first pull-up. Go on, give it a try. Once you make it through this barrier, getting 3-5 reps is a breeze. Continue practicing slowly adding 1 or 2 reps each time until you hit your desired goal. As you get better, you’ll quickly realize that besides actively working on pull-ups themselves, dropping body weight will help you tremendously. Think about it: The leaner you are, the more lean mass you can utilize, and the less total bodyweight you have to pull. Of course, this feat will have to be accomplished largely in the kitchen—but that’s a story for another time.

 

Today’s Workout:
1 mile run
5 wall climbers, 10 push-ups, 15 DB squat clean thrusters, 20 double unders (x3)
1/2 mile run


CF Blog March 19

Strength: Snatch Balance 1-1-1-1-1photo-10

*work on speed under the bar as opposed to going as heavy as possible

WOD:
3 rds
400m run
12 Snatch (115/75)
6 Bar Muscle-ups

 

For the Ladies (interested in an extra-dose of estrogen….):

Hi Ultimate CrossFit –

Your crossfit training inspires more people to love fitness and make it a
part of their daily routine. Our goal with LoziLu is very similar to
yours: empower women, promote fitness, and help young patients with cancer
live happier lives. I wanted to offer you a free entry and an exclusive
discount for your crossfitters to the LoziLu Women’s Mud Run in Charlotte,
on May 11th.

LoziLu takes place at 3900 Rocky River Rd, Charlotte, NC to provide an
unforgettable girls’ day out. Our non-competitive 5k festival is perfect
for groups of friends who vary in athletic ability. First-timers love the
judgment-free setting, varying difficulty of each obstacle, and support
from their friends. Fitness divas, like you, enjoy the variety of
obstacles and the laid-back party setting.

We take a masculine event and add a big dose of estrogen to create a
unique 5k experience. The Valet watches your bag while you run and party,
you’ll warm-up with dancing and yoga, and the on-course Party Oases keep
you moving with fervor past the 16 obstacles, including: hot mess,
fishnets, over-it, mani-pedi, and the exfoliator. The paparazzi capture
dirty pics you’ll be excited to share and the warm-water showers at the
LoziLu Salon get you ready for the after-party.

LoziLu changes lives. You already know how motivating and fun fitness
events can be; LoziLu acts as the gateway event for so many women into
this life-changing world. In addition to getting people hooked on “the
fit,” we also change the lives young patients with leukemia & lymphoma by
funding early-stage research and supporting patients who can’t afford
treatment. See more of our change at: www.GiveToLife.org

As a thank you for being a fellow supporter of fitness, I’m offering you a
free entry and a $5 Off coupon to share with your Facebook, Twitter, and
crossfitters. The $5 off code is FABFIT5. You can check out all the dirty
details on LoziLu at http://Charlotte.LoziLu.com .

If you love what LoziLu is all about, we’d love to form a partnership to
promote your box to our 15k+ Facebook fans and 20K+ email list. We can do
some cross-posting of content, provide Comp entries for member giveaways,
or feature you in one of our email newsletters.

Let me know if you want to run LoziLu for free and a good time to chat
cross-promoting. I look forward to hearing from you!

Cheers,
Verena
Lozilu.com
The Mud Run, Perfected.


CF WOD March 19

Strength: Snatch Balance 1-1-1-1-1

*work on speed under the bar as opposed to going as heavy as possible

WOD:
3 rds
400m run
12 Snatch (115/75)
6 Bar Muscle-ups


WOD:
3 Rounds
500m Row
15 KB Swings
12 Sit-ups
9 Wall Balls
6 Pull-ups

Cash Out: 100 partner ab-throwdowns


Comfort

Whether it’s in life or at the gym, set a monthly “comfort zone” goal.

We tend to do what we’re good at. There is nothing wrong with that; why not accentuate our strengths? However, there is validity in working on our weaknesses, and experiencing new things. After all, you might just find a whole new strong point if you step outside of what you’re accustomed to doing. Furthermore, by experiencing new things, you will often draw connections between them and the things you already know and enjoy. Heck, it could even make you better at them. Consider doing one thing a month that is out of the ordinary for you. Maybe that means working on a movement you have always avoided and want to be more confident in doing, or adding a new food to your diet. An example might be: using heavier weights during strength days to aid progress and become comfortable when the movement appears in a workout or adding avocado into some of your meals – just because it’s green doesn’t mean it’s not yummy! Evaluate the new experience and see if it has a place in your routine. If not, now you know first hand – but at least you gave it a try.

Step outside your comfort zone, set a goal and see what happens – you might just be amazed!

 

Today’s Workout:
WOD:
3 Rounds
500m Row
15 KB Swings
12 Sit-ups
9 Wall Balls
6 Pull-ups

Cash Out: 100 partner ab-throwdowns


3.20.13 EMOM, more announcements

3.18.13

3.20.13 @ 6 AM in the PIT

A medley, with 4 minutes rest between rounds

Every minute on the minute for 10  minutes

1 weighted sled push down and back

Every minute on the minute for 10 minutes

10 calories on the bike

Every minute on the minute for 10 minutes

200m (ish) run

++Just a reminder we have an 8 am class this Saturday at the AG track. We will post any weather class cancelations by 7 AM that morning. Also,

the following Saturday, March 30th (Easter weekend) we will not have an Endurance class.

 


BC Poker


CF Blog March 20

photo (9)
Noon class doing work!

WOD: “Zeus”

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

The “Zeus” Hero WOD is dedicated to a local hero…

Hero_DavidHickman_400.jpg

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


CF WOD March 20

WOD: “Zeus”

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


Mindful Eating

The average American eats too many calories, and gets many of those calories from processed sugars, white flours, fried foods, unhealthy fats, sweet beverages. We’re talking about sodas, sweet breakfast cereals, “fast food” or fried chicken, french fries and cookies and chips. Very very little nutrition, lots of calories and sugar and saturated fats and sodium and added chemicals.

Part of the problem is advertising and the fast food industry and convenience food industry, but another part is mindless eating. We eat not because we’re hungry, but out of habit, because we’re stressed or need reward or are tired or depressed or lonely. Food becomes a substitute for love.

We eat while watching TV or reading on the computer or mobile device. We eat while talking with other people, and barely notice what we’re eating.

And yet, the food we eat becomes who we are. It takes energy to grow and harvest and prepare and transport. The food affects our long-term health, one of the most important things in our lives.

We ignore all of that as we focus on other things. We skip out on one of the most critical elements in our lives, because of addiction to screens, because of habitual emotional responses, because of socializing patterns we’re unwilling to change.

Eating Meditation – this is the opposite of mindless eating — it’s a way to practice completely mindfulness, focus, awareness of thoughts and emotions, gratitude for the food you’re eating.

When we do “regular” meditation we drop all other activities and just sit, paying attention to body and breath, being present with ourselves without expectation or judgment. Food meditation is the same thing, but instead of just sitting, we just eat.

It’s not eating for the point of rapid consumption, or even for the point of sensory pleasure (though that does happen). It’s about slowing down, paying attention to the food, really savoring it, being grateful for where it came from and who prepared it, noticing our emotions as we eat.

The benefits of eating meditation are many:

  • Food tastes better when you pay attention.
  • You can learn to enjoy healthy foods when you slow down and savor.
  • You eat less because you’re not eating mindlessly.
  • You naturally gravitate towards simpler foods because of the savoring.
  • You begin to address the emotions around eating.
  • You get a little oasis of slow mindfulness in your busy day.
  • It relieves stress.
  • It’s fun.

This is about relearning the eating process, about changing your taste buds to enjoy healthier food, about creating lasting change, about being more mindful throughout the day, about being grateful for what you have, about remapping our actions around emotions, about understanding what you put into your body and how it becomes who you are.

So there is no goal that you’re trying to reach over the long term (weight loss, six-pack abs, reduced chance of diabetes and heart disease). The process of meditating as you eat is the goal itself. If you are being mindful as you eat, you have already succeeded.

And so success in this is easy — you just have to do it, and you are a world champion.

 

Today’s Workout:
BC Poker


CF Blog March 21

Strength: Deadlift 3-3-3

Max gutting through "Zeus"
Max gutting through “Zeus”

TEAM WOD:
200 Double Unders
150 Situps
100 KBS (1.5/1)
50 HSPU
100 KBS (1.5/1)
150 Situps
200 Double Unders

*Teams of 2 one person working at a time

In case you missed it on the bootcamp page, here’s a great write-up about SLEEP!!!!

 

Let’s talk about something we all love to do, sleep!  In addition to being essential, sleep is another important recovery tool.   Sleep is required to stimulate regeneration and repair, both physical and hormonal. The biggest time of secretion of growth hormone happens during the first few hours of sleep, as cortisol drops and melatonin secretion spikes.  After all, we are tied to the earth’s cycle of day/night by millions of years of evolution; aka our circadian rhythm.  And when we tie our sleep/wake cycles to that of sunset/sunrise, we optimize that repair cycle.

Indeed, many of us struggle to get enough sleep every night, but is the sleep we get any good? While it’s important to get enough sleep, better sleep is a greater ally than more hours of sleep.  How can we optimize our sleep?  Here are some basic sleep habits:
  • Aim for 8 hours of uninterrupted sleep.  This will vary from person to person—find your sweet spot.  And don’t kid yourself that “you need less”… do a week of aiming for 9 hours (you can catch up on those reality shows over the weekend), and see how you feel.
  • Create a healthy environment:  Cool, pitch black—this is essential.  Make sure your bed is actually comfortable.  Adjust the temperature, some studies have shown the optimal temperature for adults is between 60-68 degrees.  Filter out the light and cut out the distractions.
  • Timing:  You already know that how long you sleep is important, but for the best possible sleep, you really should go to sleep and wake up at the same time every day.  So rather than oversleep on off days, waking at the same time and then taking a nap allows the extra sleep without disrupting the normal wake/sleep schedule.
  • Reduce electronic use:  Almost all electronic screens use a blue-light spectrum…iPhone, computer, television.  Get this for your gadgets (its free) F.lux.  It auto-adjusts the spectrum of your monitor to more “reddish” tones after sunset.  Aim to turn those devices off at least an hour before bedtime.
  • White Noise:  While we don’t have the soothing sounds of nature outside our cave anymore, this is one area modern day technology can help.  Our brain craves input, and a noiseless room with occasional random sounds can disrupt sleep; the constant “whrr” of a fan, or a white noise generator, like the Sleep Machine app, can help keep a constant flow of ambient sound.
  • Create Ritual:  This teaches our brain when it’s time to wind down…utilize consistent times, lower the lights, brew some non-caffeine herbal tea, read a book, etc.

CF WOD March 21

Strength: Deadlift 3-3-3

TEAM WOD:
200 Double Unders
150 Situps
100 KBS (1.5/1)
50 HSPU
100 KBS (1.5/1)
150 Situps
200 Double Unders

*Teams of 2 one person working at a time


20min AMRAP
40 OHWL
30 Yard Sales
20 Ball Slams
10 Renegade Rows
5 TGU
*top-to-bottom-to-top, repeat*

Cash Out: “Tailpipe”


Random Notes - MAR

Lots-o-notes…

17 First World Food Problems Will Make You Want to Flip the F**king Table…   Forget the Jog Slog and Fit In A Sprint for Maximum Weight Loss Results…   Hater…   Sriracha Salt Exists, Spells Endgame for Other Seasonings…   Hard Math: Adding Up Just How Little We Actually Move…   Lack of Sleep ‘Switches Off’ Genes…   The Weight: When a Song Becomes an Anthem…   The Lion Smokes Tonight…   Evening Types Are At Higher Risk of Most Things…   Sign Painters: What a Disappearing Art Teaches Us About Creative Purpose and Process…   How ‘Crunch Time’ Between School And Sleep Shapes Kids’ Health…   I, Pencil: My Family Tree as told to Leonard E. Read…   Replaceface Personalized Portraits…   Frozen vs Fresh? Which Vegetables are Best…   When Bowie met Burroughs…   Amazing Water & Sound Experiment…   An Interior Designer Explains The Unlikely Apartments of Your Favorite Shows…   Secret Ingredient for Success…   Scientists Officially Link Processed Foods To Autoimmune Disease…   Intense Sweetness Surpasses Cocaine Reward…   The 100 Squats A Day Challenge: Body Weight Squats Get Kids in Shape in Less Than 3 Minutes. Plus: Will Sitting Around Kill You, No Matter How Much You Work Out?…   How the Sequester Threatens the U.S. Legal System…   VICE Season 1 Trailer…   The Paleo Diet and the Case for Primal Living

 

Today’s Workout:
WoD: 20min AMRAP
40 OHWL
30 Yard Sales
20 Ball Slams
10 Renegade Rows
5 TGU
*top-to-bottom-to-top, repeat*

Cash Out: “Tailpipe”


Skill/Strength: Prowler Drag/Push
WoD: 10min AMRAP
5 KB Deadlifts
10 KB Swings
15 Step-ups
Cash Out: Hollow Body


3.23.13 Saturday

3.23.13

 

Eric and Jaime plugging away at 6 AM

3.23.13 @ 8 AM at AG track. We will post updates to COMMENTS section of blog at 7am if it’s a downpour or a thunderstorm so check it out!

5 x 3 min efforts. Increasing in speed for each effort. Tempo-ish!

 


CF Blog March 22

Strength: Back Squat 5-5-5 (70-80%)

future Crossfit Champ Tatum James Leuck
future Crossfit Champ Tatum James Leuck

AMRAP 15
9 shoulder to overhead (115/75)
8 toes to bar
7 burpee box jumps (30/24)

For everyone competing in the Open:
Please note that we will be judging the WODs on Saturday mornings only!! There will be no judges at the 2pm class – that time period will be reserved for peeps not partaking in the open and just want a regular class. If you need to make an appointment to come in during open gym on Friday night, please email Jayme@ultimatecrossfit.com ASAP.  Please do not assume that you can do the WODs at off times – while we will do our best to accommodate you, our trainers have families, obligations, and other commitments on their weekend schedules.  Thank you.

Member Challenge for April…..Blood Drive!!!

The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment.

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

 With 13.3 in the works, here’s a note from Cameron about Delayed Onset Muscle Soreness…

One of the best ways I have conquered DOMS is NOT taking a full rest day when I am experiencing severe DOMS. Even getting on the bike for 10-30 minutes can help. If you are so sore, it hurts to sit down, stand up, go down stairs, but resting, and not allowing those muscles to get some extra blood flow/oxygen to them, you will actually be prolonging the soreness. Believe it or not, doing something like wallballs, or some running or even some sled pushes would be a helpful way to make your legs feel looser. Many experienced marathoners actually make it a point to go on a decent run the day after their marathon to alleviate the soreness. After 13.3, try doing about 10 minutes on the bike for a cool down and make sure you really try to flush those legs the next day!
Nancy Martin is selling a few items –  if anyone is interested, contact her at heynanc@hotmail.com:
 Items of interest to the UFC community
might be: cyclocross bike $450 oboHonda metro 50cc scooter 1250 obo
scooterside.JPGIMG_0538.JPG

CF WOD March 22

Strength: Back Squat 5-5-5 (70-80%)

AMRAP 15
9 shoulder to overhead (115/75)
8 toes to bar
7 burpee box jumps (30/24)


Veggies

Roasted Winter Vegetables with Miso-Lime Dressing

Serves 4

8 ounces brussels sprouts, trimmed and halved lengthwise
1 medium sweet potato (about 8 ounces), peeled, cut in 1/2-inch cubes
1 medium head of cauliflower (about 1 1/2 pounds), cut into bite-size pieces
1 tablespoon vegetable oil
1/4 teaspoon salt
2 tablespoons lime juice
1 1/2 teaspoons yellow miso paste
2 tablespoons walnut oil
Black pepper

Preheat oven to 400°F. Arrange three baking racks, evenly spaced, in the oven. (If you only have two racks or two baking sheets, bake the vegetables in batches rather than crowd them onto two baking sheets.)

Place brussels sprouts, sweet potato and cauliflower on separate rimmed baking sheets. Drizzle with oil, sprinkle with salt and toss to thoroughly coat. Bake, turning every 10-15 minutes, until browned and soft, about 15 minutes for the brussels sprouts and 25 minutes for the sweet potato and cauliflower.

Meanwhile, in a small bowl whisk together the lime juice and miso paste until smooth. Slowly drizzle in the walnut oil, whisking constantly, until thoroughly combined.

Place the roasted vegetables in a large bowl, pour in the dressing and toss to coat. Season with black pepper. Serve warm or at room temperature.

In the summer, try this recipe with grilled vegetables (zucchini, eggplant, even kale) instead of roasted.

 

Today’s Workout:
Skill/Strength: Prowler Drag/Push

WoD: 10min AMRAP
5 KB Deadlifts
10 KB Swings
15 Step-ups

Cash Out: Hollow Body


Cilantro-Lime Chicken Tacos!!!

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I made this…isn’t it pretty?

I made these a while ago and absolutely loved them!!!  Admittedly, the taco-shell portion takes a little bit of time, but I think it’s worth it!

First let’s start with the chicken – this part is super simple.  What you will need is:

  • 2 tablespoons minced fresh cilantro
  • 2 1/2 tablespoons fresh lime juice
  • 1 1/2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 4 (6-ounce) skinless, boneless chicken breast halves

Simply mix together the first 4 ingredients, dice up the chicken and add it to the bowl and let it all marinate for at least 30 min.  How you cook is up to you – you can pan fry the chicken on med-low heat (you don’t want it to dry out) or you could even throw it in the crock-pot!

next the tortillas…I got this recipe from Mark’s Daily Apple:

Primal Tex-Mex Tortillas

Makes 4 tortillas

Ingredients:

  • 1/4 cup plus 2 tablespoons water
  • 2 eggs
  • 2 tablespoons olive oil
  • 1 teaspoon lime juice
  • 2 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder

Instructions:

  • Whisk together water, eggs, olive oil and lime.
  • Mix together coconut flour, baking powder, cumin and chili powder.
  • Slowly pour wet ingredients into the dry ingredients, whisking as you pour so clumps don’t form.
  • Heat several tablespoons of olive oil over medium high heat. When the oil is hot, pour 1/4 cup of batter in the pan, tilting pan so the batter spreads thinly.
  • Let the batter sit untouched for one minute then put a lid on the pan and cook one minute more. Flip the tortilla and fry for 2 more minutes.fryingtortilla

Read more: http://www.marksdailyapple.com/primal-tex-mex-tortillas-and-taco-seasoning/#ixzz2LdyU0HOC

Now, just top your homemade tortillas with your chicken, add some fresh salsa and guacamole (and a margarita – who am I to judge?)!!!

 


CF Blog March 23

CrossFit Games Open Workout 13.3IMG_7995

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

For everyone competing in the Open: 
Please note that we will be judging the WODs on Saturday mornings only!! There will be no judges at the 2pm class – that time period will be reserved for peeps not partaking in the open and just want a regular class. If you need to make an appointment to come in during open gym on Friday night, please email Jayme@ultimatecrossfit.com ASAP.  Please do not assume that you can do the WODs at off times – while we will do our best to accommodate you, our trainers have families, obligations, and other commitments on their weekend schedules.  Thank you.

Member Challenge for April…..Blood Drive!!!

The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment.

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!


CF WOD March 23

CrossFit Games Open Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups


CF Blog March 24

WOD:

JB
JB

1000m row
30 Deadlifts (225/155)
50 burpees

Post WOD: Sled Work – Pull Down/Push Back x 5


CF WOD March 24

WOD:
1000m row
30 Deadlifts (225/155)
50 burpees

Post WOD: Sled Work – Pull Down/Push Back x 5


3.25.13 6PM AG TRACK

3.25.13

 

Empty class on Saturday, so we are going to use the Saturday WOD for Monday PM

3.25.13 @ 6PM at the AG track

5 x 3 min intervals, increasing the pace on each interval!

Just a reminder, that we will not have an Endurance class this Saturday April 30th, Easter weekend!


50

*March Benchmark*
Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 Sit-ups
800m Run
2 Rope Climbs
50 Double Unders (3×50 Unbroken)

Cash Out: Max Rep Pull-up


CF Blog March 25

Strength: Press 3-3-3-3

WOD: 5 Rounds

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3 Clean and Jerks (185/135)
10 Ring Rows
15 Abmat Sit-ups
20 Double Unders

Momma’s Quote of the Week:  “You can’t make positive choices for the rest of your life without an environment that makes those choices easy, natural, and enjoyable.”–Deepak Chopra 

Congrats to our Ultimate Crossfit Members who battled the cold and took on the Spartan Race this weekend!!  We are proud of out UCF Spartans!!

 

The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment. 

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

392719_4626091539218_1080113787_nWOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

 Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

 Where: Ultimate Crossfit  

 **Donations will not be required but are Appreciated**

 **Grab a partner & flex as we support the fight against Alzheimer’s** 

  • 6th leading cause of death in US
  • Only cause of death that cannot be prevented, cured, or even slowed

 Effects 1 in 8 older Americans541282_4626104099532_1478132252_n


CF WOD March 25

Strength: Press 3-3-3-3

WOD: 5 Rounds
3 Clean and Jerks (185/135)
10 Ring Rows
15 Abmat Sit-ups
20 Double Unders


P is for Plank

You may think that the core muscles are only the ones in your stomach. In fact, the core is made up of all the muscles that connect the upper and lower body, including those of the stomach, lower back, hips and buttocks.

These muscles are essential for supporting the spine, aiding good posture, and almost every movement. By strengthening core muscles you will not only be on a fast track to a flatter stomach but will also improve the effectiveness of any exercise you do.

The plank is one of the best exercises because it tightens the deepest core muscles. It’s a static exercise where you use your arms to raise yourself off the floor and hold the whole body straight and rigid.

You can do it anywhere, you don’t need any equipment and it only takes a minute (literally). What’s more, it is more effective than sit-ups and crunches – that only work the superficial abdominal muscles. The longer you can hold a plank, the stronger your core will become and you will quickly see an improvement.

  • Lie Flat on the Floor – rest your body on your forearms with your palms flat or clasped together on the floor. Double check that your shoulders are aligned directly over your elbows. Make sure your legs are straight behind you with your ankles, knees and thighs touching.
  • Raise Your Body Off the Floor – in a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You should have a straight line from your feet to your head. Make sure that your back is flat and your head, neck and spine are in a straight line.
  • Tighten Your Abs Muscles – keep your abdominal muscles engaged and do not let your stomach drop or allow your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Remember to breath. Take slow inhales and exhale steadily.
  • Hold It – As time goes on while you are in the plank position, you may notice your stomach beginning to drop or your hips rising. To avoid this, remain aware of your position and keep your abs engaged, working to keep your body in a straight line holding this position for as long as needed.

Need some plankspiration – have an hour and twenty minutes to spare..? Check out George Hood, 53, of Aurora, set the new Guinness World Record in the plank by doing the plank hold for 1 hour, 20 minutes, 5.01 seconds on December 3rd, 2011 at Eggsperience Pancakes & Cafe in Naperville, IL . Hood, a former Marine and retired Drug Enforcement Administration agent, says his physical feat was one retired man’s way of inspiring others in their 40s, 50s and older to get off the couch and change their lives.

 

Today’s Workout:
*March Benchmark*
Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 Sit-up
800m Run
2 Rope Climbs
50 Double Unders (3×50 Unbroken)

Cash Out: Max Rep Pull-up


Partner WoD – 4x4min AMRAP of Sandbag Hill “Run” / Core (w/1min Rest)
1. Over the Shoulder Carry / Plank
2. Side-Hip Carry / Six-inches
3. Over the Back Carry / Left Side Plank
4. Front Carry / Right Side Plank


CF Blog March 26

Strength: Deadlift 2×3@70-80% 2×3@80+%

WOD: “Cement Mixer”
7 three minute rounds:
-In this workout you will run 400m as fast as possible and then
immediately complete 12 Toes 2 Bar. Record your time and rest until the 3
minute mark, when you will begin your next run. Record times for each of
the 7 intervals.

Fitness pioneer, Schwarzenegger mentor Joe Weider dies

By Greg Botelho, CNN
updated 9:43 PM EDT, Sat March 23, 2013
Joe Weider created the Mr. Olympia contest and brought Arnold Schwarzenegger to the United States.
Joe Weider created the Mr. Olympia contest and brought Arnold Schwarzenegger to the United States.

STORY HIGHLIGHTS
  • Joe Weider created Mr. Olympia, Ms. Olympia and various fitness competitions
  • He also published magazines such as Shape, Men’s Fitness and Flex
  • Schwarzenegger describes him as kind, generous and “a titan in the fitness industry”
  • Weider died Saturday at a Los Angeles hospital; he was 93

(CNN) — A bodybuilding icon. A fitness innovator. A magazine publisher. A mentor to one of the world’s biggest action heroes.

A pioneer.

Joe Weider was all those things and more in his 93 years, right up until his death Saturday morning at a Los Angeles hospital.

Calling his “dear friend and mentor … a titan in the fitness industry and one of the kindest men I have ever met,” Arnold Schwarzenegger said “very few people can claim to have influenced as many lives as Joe did through his magazines, his supplements, his training equipment and his big-hearted personality.”

“Joe was known for urging everyone, ‘Exceed yourself,'”Schwarzenegger wrote on his website. “And there is no question that throughout his life, he did just that.”

Growing up in a tough part of the Canadian city of Montreal during the Great Depression, the once undersized Weider’s life started to turn when he began lifting a makeshift barbell.

Weider entered his first weightlifting contest at age 17, soon earning a name for himself in Canada, according to his website.

At age 20, he started his first magazine, Your Physique. It proved to be the first of several successful business ventures, one of them being the Weider Barbell Co.

Over the next few decades, Weider went onto become attached especially to the bodybuilding world — having helped create, in 1946, the International Federation of Bodybuilders and, in 1965, creating the inaugural Mr. Olympia contest. Other competitions followed, such as Ms. Olympia in 1980, Fitness Olympia in 1995 and Figure Olympia in 2003.

He also built out his magazine publishing empire with titles that included Shape, Men’s Fitness, Flex, Natural Health and Muscle and Fitness.

Schwarzenegger was one of the thousands who read Weider’s magazines growing up, saying they “provided me with the inspiration and the blueprint to push myself beyond my limits and imagine a much bigger future.”

Later, it was Weider who invited Schwarzenegger to leave Austria for the United States, financed his move and helped to propel his career in bodybuilding, acting and business.

“He freely gave of his time and expertise and became a father figure for me,” recalled Schwarzenegger, who became a top-grossing movie star and governor of California. “He advised me on my training, on my business ventures, and once, bizarrely, claimed I was a German Shakespearean actor to get me my first acting role in “Hercules in New York”, even though I barely spoke English.”

Weider remained active “almost until the end,” even after being diagnosed 12 years ago with a heart condition, amyloidosis, said his publicist Charlotte Parker.

“That never slowed him down,” said Parker, who worked with Weider for about 20 years. “He was amazing.”

By helping popularize weight training, supplement and vitamin use, and fitness equipment — whether in a gym, a school or a home — Weider helped change the way the world looks at fitness and health, according to Parker.

Outside of all that, his friends knew him as a very giving, smart person.

“He was generous, loving, full of life,” said Parker. “He was a great man.”


CF WOD March 26

Strength: Deadlift 2×3@70-80% 2×3@80+%

WOD: “Cement Mixer”
7 three minute rounds:
-In this workout you will run 400m as fast as possible and then
immediately complete 12 Toes 2 Bar. Record your time and rest until the 3
minute mark, when you will begin your next run. Record times for each of
the 7 intervals.


3.27.13 the 800 hill

3.27.13

 

3.27.13 @ 6 AM in the PIT

HILLS

Find out details @ 6 AM in the PIT

Reminder: No Endurance class this Saturday AM!


superpower

Question: How’s your confidence lately? Here’s a not-so-secret secret, your mind matters. There are many times when the belief that you can do something is more powerful than the sheer ability to do it. You know the old saying, “confidence is a close second to talent in athletes.” The truth is that confidence may actually be tied with and at certain times, be more important than talent. It all starts with self-perception. You have to picture yourself in certain ways. You must see yourself as a successful athlete. Envision all the traits that the top athletes have and start to make those traits your own. Your athletic persona must become part of you, a role you must develop within yourself. In your mind you must create the athlete you want to be. The old proverb “A man will become his thoughts” is very true. You have to have that belief in yourself all the time. You have to see yourself as the athlete you want to be. Not only when you look at yourself should you see it, but you also feel it from your soul. Confidence is built over time, and it is built on a solid base. You must lay down a good foundation. Start to build confidence through proper self-perception. Think you are and you will be. Start the mental training and consciously practice it; you will become a better athlete and in the process make those around you better through positive action. The better they are, the better you are. All these things are things you can do and absolutely will make you a better, more confident athlete. They are not necessarily difficult, but they won’t happen if you don’t consciously try to do them. Think it, practice it and get better!

 

Today’s Workout:
Partner WoD – 4x4min AMRAP of Sandbag Hill “Run” / Core (w/1min Rest)
1. Over the Shoulder Carry / Plank
2. Side-Hip Carry / Six-inches
3. Over the Back Carry / Left Side Plank
4. Front Carry / Right Side Plank


WoD 1:
5 Rounds: 10 Wall Jumps, 15 Yard Sales, 20 Squats
WoD 2:
5 AMRAP of 10 Dips and 25 Walking Lunges
WoD 3:
Accumulate 50/75 Push-ups – 50m Sprint “every break”


CF Blog March 27

Strength/Skill Goat Work: 15min – Any movement from Mary

WOD: “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pull-ups

Cash Out: 2 min L-sit *add up to 2 minutes

some outdoor TTB action
some outdoor TTB actionPistol Progression

Need help with pistols?  Check out this great video for Pistol Progression

*Gymnastics Seminar!!!*

Struggling with handstand push-ups?   

Looking to get your first muscle-up?   

Wish your ring-dips were more efficient?    

If these scenarios sound familiar or if you would like to fine-tune your gymnastics skills in general, our fine coaches (and gymnastic-extraordinaires), Shannon and Jayme are offering a 4-week seminar to teach you the skills to get you moving!

The 4 week seminar is free of charge to our members and will take place on the following Wednesdays from 6:30- 7:30 in the PIT:

·         April 17

·         April 24

·         May 1

·         May 8

Sign up today by emailing mike@ultimatecrossfit.com

***The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment. 

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

WOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

 Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

 Where: Ultimate Crossfit  

 **Donations will not be required but are Appreciated**

 **Grab a partner & flex as we support the fight against Alzheimer’s** 

  • 6th leading cause of death in US
  • Only cause of death that cannot be prevented, cured, or even slowed

 Effects 1 in 8 older Americans


CF WOD March 27

Strength/Skill Goat Work: 15min – Any movement from Mary

WOD: “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pull-ups

Cash Out: 2 min L-sit *add up to 2 minutes


protein

Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand. And it is true: Protein can help promote a healthy weight and can help muscles recover after a good workout. But what exactly is protein, and when it comes to supplements, which type of protein is best?

The Need-to-Know

Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as muscles.

While it’s most important to get the bulk of your protein from whole food sources, protein supplements can make it easier to get those aminos on-the-go. But not all protein supplements are created equal. Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:

  • Protein Concentrate vs. Isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85 percent pure protein (with the remaining 15-30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.
  • Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 10 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.

Protein Comparison

Whey Protein

The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese. 

Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism. Whey is also quickly absorbed by the body, making it useful for post-workout recovery. Bonus: This inexpensive source of complete protein comes in a variety of flavors ranging from tried-and-true vanilla to decadent chocolate-mint ice cream. 

Cons: The sugar found in milk (aka lactose) is a common allergen that can make whey indigestible for some. And while those tasty flavors make whey a yummy choice, they often (depending on the brand) come with a host of less-than-desirable artificial sweeteners and chemicals.

Casein Protein

Here’s another protein powder that comes straight from the milk. Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats. 

Pros: Casein protein powder offers similar benefits to whey protein, but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice before bed.

Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a post-workout supplement because it’s absorbed so slowly. After exercise the body craves nutrients to replenish and rebuild — which is best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable.

Egg Protein

Egg protein comes from, well, eggs! It is a complete protein made by separating out the yolks and dehydrating the egg whites.

Pros: Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet.

Cons: Allergies to eggs are common, similar to milk allergies, especially in children and young adults. Egg protein is also one of the most expensive protein supplements available, which is likely why Rocky Balboa did it this way.Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.

Soy Protein

Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.

Pros: Protein from the soy bean may help improve the body’s immune function and promote bone health. Soy may also help prevent cardiovascular disease and reduce the risk of certain cancers. 

Cons: In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on hormone levels. Many foods are already full of soy due to its extremely low-cost protein. This has led some to question whether adding even more dietary soy (via protein supplements) is a wise choice.

Rice Protein

Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder. 

Pros: Protein aside, brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fiber. It’s also hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste.

Cons: Unlike soy, rice protein is a plant-based option that’s deficient in some amino acids and therefore should not comprise the main source of dietary protein.

Hemp Protein

Hemp protein is derived from the seeds of the cannabis plant that’s gained popularity in recent years.

Pros: Often referred to as a “superfood” due to its mix of essential fatty acids, hemp has been shown to improve metabolism, brain function, and circulation, and can help treat a host of medical conditions. Hemp also includes all 21 amino acids (making it a complete protein). The vegan-friendly supplement is also extremely hypoallergenic, high in fiber (read: excellent for digestion and filling), which makes it an excellent weight-loss food.

Cons: Since hemp is only harvested in mass quantities in select countries due to its association with cannabis, it is often the most expensive protein powder available.

Pea Protein

Pea protein comes from the yellow split pea,  making it a popular choice for vegetarians and vegans alike.

Pros: As with most plant-based proteins, pea protein is hypoallergenic. It boasts a 98 percent digestion rate, meaning the body is able to process the vast majority of each serving. It is another highly satiating protein, which may help promote weight loss. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source.

Cons: Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids. Even still, it remains deficient in certain amino acids and should not be used as a primary source of dietary protein. 

The Takeaway

When it comes to protein powders there really is something for everyone. Just keep in mind that when it comes to buying protein, as in life, “You get what you pay for.” Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body.

It is also worth noting that the amount of protein required by the body depends on a person’s activity level, physical size, and gender. Testing various sources and quantities of protein can help determine a mix that works best. And just because it’s easy to chug a shake after a workout doesn’t mean protein powders should replace whole foods entirely. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.

Source: The Ultimate Guide to Protein Supplements

 

Today’s Workout:
WoD 1:
5 Rounds: 10 Wall Jumps, 15 Yard Sales, 20 Squats
WoD 2:
5 AMRAP of 10 Dips and 25 Walking Lunges
WoD 3:
Accumulate 50/75 Push-ups – 50m Sprint “every break”


Skill: Handstand Push-up Practice/Progression
WoD: (work with partner to share equip by starting with WOD-A or WOD-B)
WOD A: 21-15-9 KB Swing + Burpee
-REST 2 MIN-
WOD B: 5 Rounds of.. 10 Box Jumps + 10 Dumbell Rows


CF Blog March 28

Strength: 3 x Max Rep Ring Dips

Cathy hitting some triple extension. Mie will be proud
Cathy hitting triple extension. Mie will be proud

WOD:
800m Run
15 Box Jumps (24/20)
20 Hang Power Cleans (95/65)
30 Walking Lunges
50 Double Unders
400m Run
50 Abmat Sit-ups
30 KB Swings (1.5/1)
20 Burpees
15 Ring Rows
800m Run

*Gymnastics Seminar!!!*

Struggling with handstand push-ups?   

Looking to get your first muscle-up?   

Wish your ring-dips were more efficient?    

If these scenarios sound familiar or if you would like to fine-tune your gymnastics skills in general, our fine coaches (and gymnastic-extraordinaires), Shannon and Jayme are offering a 4-week seminar to teach you the skills to get you moving!

The 4 week seminar is free of charge to our members and will take place on the following Wednesdays from 6:30- 7:30 in the PIT:

·         April 17

·         April 24

·         May 1

·         May 8

Sign up today by emailing mike@ultimatecrossfit.com

***The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment. 

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

WOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

 Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

 Where: Ultimate Crossfit  

 **Donations will not be required but are Appreciated**

 **Grab a partner & flex as we support the fight against Alzheimer’s** 

  • 6th leading cause of death in US
  • Only cause of death that cannot be prevented, cured, or even slowed

 Effects 1 in 8 older Americans


CF WOD March 28

Strength: 3 x Max Rep Ring Dips

WOD:
800m Run
15 Box Jumps (24/20)
20 Hang Power Cleans (95/65)
30 Walking Lunges
50 Double Unders
400m Run
50 Abmat Sit-ups
30 KB Swings (1.5/1)
20 Burpees
15 Ring Rows
800m Run


Random Notes - MAR

It’s always the toughest to quit, enemy no. 1… It’s the Sugar, Folks

Despite what the mainstream media might make you think, what’s NOT enemy no. 1… Let Them Eat Fat

We will not be doing any of these exercises any time soon… Don’t Try This in Your Gym

Good read… Born to Run

There are a bunch of great breweries around CLT to get a growler and put this to good use… The TapIt Cap

Yummy! Pulled pork for NC sounds about right… Stately Sandwiches

How much do you really move in a day… Moves

Real tough guys don’t need guns, they just need a positive, can-do attitude… Thumbs and Ammo

The culture we live in… The Great See-Through Yoga Pants Recall of 2013

See it to believe it… Light Sculptures by Diet Wiegman

Nostalgic for the video games from your youth… Hyperkin Reveals RetroN 5

Not BC approved but it’s interesting… Want Real Eggs at McDonald’s? Just Ask!

It’s also bad for your health… Stress As Metaphor

Dinner is served – a farm to table experience… Outstanding In The Field

A new album of block rockin’ beats to get you harder, better, faster, stronger… Daft Punk ‘Get Funky’ in New Teaser Ad for ‘Random Access Memories’

The paleo diet is global and a franchise could be coming to your neighborhood – if you lived in Australia… Healthy Cairns Cafe Evolving Into a Franchise

You have to want to make the change and… It’s Just Not That Hard

 

Today’s Workout:
Skill: Handstand Push-up Practice/Progression
WoD: (work with partner to share equip by starting with WOD-A or WOD-B)
WOD A: 21-15-9 KB Swing + Burpee
-REST 2 MIN-
WOD B: 5 Rounds of.. 10 Box Jumps + 10 Dumbell Rows


200m – Run / 2 p2p
200m – Walk
400m – Run / 4 p2p
200m – Walk
600m – Run / 6 p2p
200m – Walk
800m – Run / 8 p2p
200m – Walk
1200m – Run / 12 p2p
200m – Walk


CF Blog March 29

Strength: Back Squats 3-3-3-3

Mama Bear
Mama Bear

WOD: AMRAP 10
5 Box Jumps (Games Standard) 30/24
10 Wall Balls (20/14)
15 Ball Slams (30/20)

 

The Gymnastics Seminar is FULL!!!!  Keep your eyes out for future seminar dates 🙂

 

 

 

***Blood Drive Updates ***

  • The Blood Drive will take place Saturday, April 27th from 10-1 pm
  • This is our member challenge for the month of April – participants are eligible to win UCF apparel or Protein
  • Liz will do 10 burpees per pint donated…right now we are up to 140 burpees – we can do BETTER!!!
  • Appointments are booked already from 10-11, but we have tons of openings from 11-1.  Walk-ins are welcome, but appointments preferred
  • Sign up by emailing Liz – liznaum@gmail.com

 

 


CF WOD March 29

Strength: Back Squats 3-3-3-3

WOD: AMRAP 10
5 Box Jumps (Games Standard) 30/24
10 Wall Balls (20/14)
15 Ball Slams (30/20)


DIY

Fruit N’ Nut Bars

Apricot Bars

½ cup raw almonds

1 cup raw pecans

¼ teaspoon sea salt

12 Medjool dates

1 cup dried apricots (unsweetened)

Spice Bars

1 cup raw almonds

½ cup roasted cashews

1/4 teaspoon sea salt

20 Medjool dates

1 teaspoon pumpkin pie spice

Coconut-Cherry Bars

1 cup raw almonds

½ cup raw pecans

12 Medjool dates

1 cup dried cherries (unsweetened)

2 tablespoon coconut oil

1/2 cup finely shredded coconut flakes (unsweetened)

¼ teaspoon salt

The directions are the same for the first two recipes with only a couple minor differences for the coconut cherry bars.  For whichever bar you decided to make, follow these steps:

1) In a food processor, pulse only the nuts and the sea salt until finely chopped but still chunky. Some will be ground up almost like almond meal but they will not all be consistent, and that’s totally ok.

2)Pour your nuts into a mixing bowl.

3)Add the dried dates and other dried fruit to the food processor and process until it makes a paste (it will probably turn into a giant sticky ball when it’s done).

4) For the last recipe, add the coconut oil to the dates and cherries and process the three items together.

5) Add the date mixture to the nuts and use your hands to kneed the nuts and the dates together until well mixed (this is messy but fun).  For the last recipe, pour the coconut flakes into the bowl with the nuts and then add the date mixture and kneed away.

6) Grease a baking sheet with either grass fed butter or coconut oil.

7) Make a big ball out of your bar mixture and push it down onto your greased baking sheet.  Cover the ball with some plastic wrap and using a rolling pin (or a bottle of wine if you don’t own a rolling pin), roll out the mixture to your desired thickness. I like mine about 1/2 an inch thick or a little less.

8) Cut the rolled out mixture into the desired shape and amount that you would like.  I did not make mine as big as the store bought Lara Bars because they are often too big for my kids and making them into small approximately 2 inch squares seems to be perfect for us!

Each recipe makes about 15 bars and I figured it cost approximately .50 cents per bar, so that’s about 45 bars for $22!  I purchased the dates and nuts from Trader Joes and the dried cherries and apricots from my local health food store.

Enjoy!

 

Today’s Workout:
200m – Run / 2 p2p
200m – Walk
400m – Run / 4 p2p
200m – Walk
600m – Run / 6 p2p
200m – Walk
800m – Run / 8 p2p
200m – Walk
1200m – Run / 12 p2p
200m – Walk


3.30.13 No Saturday Endurance class

3.30.13

 

3.30.13 No Endurance class this week!

Enjoy the holiday weekend!


CF Blog March 30

CF OPEN WOD 13.4526649_516398835068646_1684372086_n
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

and stick around for a SURPRISE WOD after the Open 13.4 😉


CF WOD March 30

CF OPEN WOD 13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…


CF Blog March 31

Happy Easter!!

WOD: 5 Rounds

www.naplesreporting.com
www.naplesreporting.com

15 Ring Push-ups
10 Overhead Squats (95/65)
10 Bent Over Barbell Rows (95/65)
15 Lateral Jumps Over the Bar


CF WOD March 31

WOD: 5 Rounds
15 Ring Push-ups
10 Overhead Squats (95/65)
10 Bent Over Barbell Rows (95/65)
15 Lateral Jumps Over the Bar


Tabata – Dips, Sit-ups (w/ball), Bar Rows, Slam Balls


4.1.13 Field work

4.1.13

 

4.1.13 @ 6 PM at the AG track

Field running that will include:

Full field sprints

Line Tags

Broad jumps

Ring around the Roses

Wear appropriate shoes that have at least a little bit a tread on them!


CF Blog April 1

WOD:

“Karen”

150 Wallballs for time

photo (6)

 

 

***April Fools!!***

 

Strength: Front Squat 2 OTM @75% for 10 minutes

WOD:
10-1 Burpees
1-10 KB Swings (2/1.5)

Cash Out: 3 x Max Rep Ring Rows

 

Momma’s Quote of the Week:  “Once you replace negative thoughts with positive ones, you’ll start having positive results.”–Willie Nelson

 

***Blood Drive Updates ***

  • The Blood Drive will take place Saturday, April 27th from 10-1 pm
  • This is our member challenge for the month of April – participants are eligible to win UCF apparel or Protein
  • Liz will do 10 burpees per pint donated…right now we are up to 140 burpees – we can do BETTER!!!
  • Appointments are booked already from 10-11, but we have tons of openings from 11-1.  Walk-ins are welcome, but appointments preferred
  • Sign up by emailing Liz – liznaum@gmail.com

 


CF WOD April 1

Strength: Front Squat 2 OTM @75% for 10 minutes

WOD:
10-1 Burpees
1-10 KB Swings (2/1.5)

Cash Out: 3 x Max Rep Ring Rows


February-2013

BGB (Bootcamp Gone Bad)

3 rounds, 1 min per station, of:
Wall Ball
KB Swing
Box Jump
Push-up
Row (calories)
Rest


Chicken Ginger Soup

Cleansing Ginger-Chicken Soup (serves 6)

Ginger has long been known for its health benefits. Prized for its anti-inflammatory properties, it is also known to calm an upset stomach. It adds a nice “heat” to this rich, satisfying broth. Remove the chicken breast halfway through cooking to keep it tender and juicy. The purity of this broth needs little else, but if you want more substance, add rice or noodles.

1 onion
Sliced 2 ribs celery
Chopped 1 big hand fresh ginger (about 8 ounces), unpeeled and sliced into big pieces
1 clove garlic
10 black peppercorns
1 organic chicken, cut into 7 pieces (2 breasts, 2 thighs and legs, 2 wings, and the back)
Salt
Handful fresh cilantro leaves

Put the onions, celery, ginger, garlic and peppercorns in a heavy large pot, then add the chicken pieces, placing the breasts on top so they will be easier to remove from the hot broth halfway through the cooking. Cover with 4 quarts cold water and bring just to a boil over medium-high heat. Reduce the heat to low. Skim off any foam that rises to the surface.

After about 30 minutes, remove the chicken breasts and set them aside to cool. Continue to gently simmer the soup for 1½ hours.

Remove all the chicken from the broth and set it aside until it is cool enough to handle. Pull off and discard the skin, bones, and gristle. Strain the broth through a fine-mesh sieve into a bowl then return the broth to the pot. Boil the broth over high heat until it has reduced to about 8 cups. Season with salt to taste.

Put a handful of chicken in each of 6 individual bowls, then ladle in the hot broth. Serve garnished with cilantro leaves.

 

February Benchmark:
BGB (Bootcamp Gone Bad)
3 rounds, 1 min per station, of:
Wall Ball (10, 14, 20)
KB Swing (.5, 1, 1.5)
Box Jump (16, 20, 24)
Push-up
Row (calories)
Rest


CF Blog February 2

Groundhog Day

WOD: “Nine-30’s”images
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run

For your tax filing purposes:

 

On behalf of The 31Heroes Project, thank you for participating with us in the second annual 31Heroes WOD to honor the heroes we lost on August 6, 2011.   We had almost 500 affiliates host over 8,500 participants across the United States and throughout the world.  Collectively we were able to raise over $300,000 for the August 6th families and our partner organizations, Snowball Express and the Travis Manion Foundation.

Each year we offer our participants a shirt, fair market value of $20.00, in return for their registration fee.  As a result, $20.00 of the registration fee is not tax deductible, but the amount below may be tax deductible:

– 2012 WOD  fees above fair market value: $11

Please work with your tax advisor regarding any tax deductions related to your donation.  Please note that no goods or services were provided in consideration for your donation.

Thank you for supporting and believing in the mission of The 31Heroes Project.  We are honored to able to support military families as a result of your generosity.  Please continue to stay connected with us through our Facebook page and website.  We are working hard to continue to improve your experience and participation during the 2013 event.  We also welcome any and all feedback you may have.  Please feel free to email us at info@31Heroes.com

With kind regards,

The 31Heroes Project  Team

Tax ID # – 45-3581265


CF WOD February 2

WOD: “Nine-30’s”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run


CF Blog February 3

Warm-up: Mobility work photo (6)

Tabata:
Sledgehammer Strikes
Rest 1 min
Kettlebell Swings (1.5/1)
Rest 1 min
Abmat Sit-ups
Rest 1 min
Ring Rows


CF WOD February 3

Warm-up: Mobility work

Tabata:
Sledgehammer Strikes
Rest 1 min
Kettlebell Swings (1.5/1)
Rest 1 min
Abmat Sit-ups
Rest 1 min
Ring Rows


photoTrainer Spotlight: Shannon Johnson

How long have you been coaching? 
I earned my Crossfit Level 1 certification in July 2010.  I started coaching in Sept 2010 at another Crossfit gym.  In Feb 2012, I saw the error of my ways and made my way to Ultimate Crossfit and have been here since then. During my coaching career, I have also earned certifications in Crossfit Endurance, Crossfit Gymnastics, and received certification in the Crossfit Coach’s Prep Course.

Athletic background?
I was a competitive gymnast for 10 years.  I competed in track and field in high school and cheered.  I was also a cheerleader at the University of South Carolina.  Go Cocks!!  (If this were a verbal interview, I would sing the fight song for you!)

What class/time of day are people likely to find you coaching?
You can find me at UCF coaching in the morning.  I am usually there between 6-8am.

What is your favorite WOD or lift?
I like most of the bar movements such as pull-ups, toes to bar, bar muscle ups, etc.  As a gymnast, bars was my favorite event.  I just loved to swing on the bars and I still think it is fun!  Strangely, this enjoyment has not translated in the same way to the rings.

If you could perfect any skill or movement, which would it be?
As an athlete, I continue to work on my Olympic lifting skills.  In particular, the snatch causes the most challenges for me.  I am pleased to say that I accomplished a long time goal of a body weight snatch in Oct, but I still have a lot of work to do to feel skilled at Olympic lifting.

What do you do outside of the gym (occupation, hobbies, etc.)?
I am frequently asked if I have a “real job.”  The answer is yes- I am the Vice President of Carolinas Hospitalist Group for Carolinas Healthcare System.  By year end, our group will cover 15 hospitals and be comprised of 200 providers.  It is very demanding with many long days.  Crossfit is my outlet for fun and stress relief.  Sadly, there is not too much time for many other things.

What is your favorite thing about coaching UCF?
As a coach, my favorite thing is seeing people improve.  I love seeing an athlete get a new skill or improve on a skill.  I love that moment when you give the perfect cue and it just clicks with the person you are working with and suddenly they just understand.

Most memorable moment at UCF – personal, coaching or otherwise?
My most memorable moment would still be the first time I shadowed at UCF and I worked with our fearless leader, Lance Breeden.  Lance was coaching an athlete on T2B and assisting with her kip.  He was providing “tactile” cues and reached in just at the wrong moment and inadvertently touched a body part that he shouldn’t have.  He followed up with me to make sure that I understood that wasn’t really how we did things here at UCF.  “You can touch the bacon…”


Skill: Wall Balls – 75 Wall Balls for time
WoD: 5 Rounds – 10 KB Sumo-DLHP, 10 Ring Dips


CF Blog February 4

Strength:555244_10100665324731067_420665541_n
Power Clean OTM for 12min

WOD:
3 rounds of
400m run,
15 thrusters 95/65
15 KB Swings 1.5/1
15 Pull-ups

Momma’s Quote of the Week:  “Try to be like the turtle-at ease in your own shell.”–Bill Copeland

Congrats to all of our UCF members who competed in the Fix for the Day Raid in the Park this weekend!!!  Great work Sam F. and Erin J. – way to represent!!!!  And a huge shout out to Ms. Susan H. for her big win!!  Woot, woot!!!


CF WOD February 4

Strength:
Power Clean OTM for 12min

WOD:
3 rounds of
400m run,
15 thrusters 95/65
15 KB Swings
15 Pullups


Abs of Steel

The sit-up is an abdominal strength training exercise commonly performed with the aim of strengthening the hip-flexors and abdominal muscles. When done correctly, sit-ups are an effective and safe abdominal exercise. The characteristics of an effective ab exercise are that the movement bends the spine in it’s full range of motion while contracting the abdominal muscles from full extension to full flexion.

When outside in the park, we’ll typically perform a butterfly sit-up.  Where you will “butterfly” or spread the legs open allowing the soles of the feet to come together—this takes the hip flexors out of the equation completely allowing the abdominals a full range of motion. Then, sit up and touch your fingers to the ground in front of your toes on each repetition.

When we’re indoors, we sometimes use an AbMat. Placing the AbMat under the lumbar curve allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) to full flexion (when the lower back comes off the floor and spine is about 30 degrees from the floor). Furthermore, turning the knees out with the legs bent puts the hip-flexors at a disadvantage, so you will really be using your abs, and not your hip flexors to complete the movement. For a more in depth explanation of how and why the AbMat works, click here.

Whether we’re using an AbMat or not, the standards are: shoulders and hands touch the ground behind the head at the bottom and the top is where the shoulder comes to the vertical plane of the hip or beyond. We encourage the use of the arms to swing the body upwards, pulling up by contracting/tightening the abs. On the decent back down, keep the back straight without rounding and allow the shoulder blades to completely touch the floor, while reaching behind your head.

 

Today’s Workout:
Skill: Wall Balls – 75 Wall Balls for time
WoD: 5 Rounds – 10 KB Sumo-DLHP, 10 Ring Dips


CF Blog February 5

Strength:

Crossfit for Kenya
Crossfit for Kenya

Back Squat 6×3 @ 80%

WOD:
Death by Burpees

 

On Feb 16, UCF will participate in the CrossFit Kenya Initiative WOD. Between now and then, we are going to work together as a gym to raise as much money as we can to support the cause. We’re doing it a little differently than we have in the past. Instead of setting up individual fundraising pages, we’ve set one up for the collective effort. https://kenya.crossfit.com/sponsor?id=U121567 Use this link to raise money from friends and family, and donate as a participating athlete.

About the cause:

CrossFit Hope for Kenya is committed to building up rural Kenya by providing schools and fresh water. The goal is to create self-sustaining solutions, built by the people with the financial support of our donations. Villages must raise 10% of the funding themselves, along with providing unskilled labor from within the village, which ensures the community is vested in the project. 100% of our donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

Our goal at UCF is to raise $3,500.00, which is the cost of building a cistern for fresh water. Here the link to our fundraising page again: https://kenya.crossfit.com/sponsor?id=U121567

CrossFit Hope for Kenya WOD:

Complete as many rounds and reps as possible in 12 minutes of: 
50 Squats.
30 Push-ups, 
15 Pull-ups


CF WOD February 5

Strength:
Back Squat 6×3 @ 80%

WOD:
Death by Burpees


BC Poker


habit

The hardest thing for most people, when it comes to building habits, is sticking to it long enough for it to become ingrained.  Simply put: if you can learn to stick to a habit, you can do almost anything.

The most common reasons people don’t stick to a habit:

  1. Habit is too difficult.
  2. You don’t enjoy doing it.
  3. Too many habits at once (habits are hard!).
  4. Too many other things going on.
  5. Changes in routine (sick, travel, visitors, big project at work).
  6. Not really motivated to do it.
  7. You talk yourself out of it.
  8. You miss a day or two and get discouraged.

There are other reasons too: people actively discourage you from changing, or you think negative thoughts about your ability to change, or you overdo it in the beginning and then run out of enthusiasm.

Now that we know all that we’re up against, it seems pretty tough, no? Actually, it’s not easy, but it’s definitely doable. Anything worth doing is going to take some work. You just need to set your mind to doing something tough, and be OK with a little struggle.  If you’re not good at habits yet, then start with the most basic skills — don’t try to do ninja habit skills yet. You want to practice the habit rules by doing something crazily easy. It will seem a little ridiculous, but spend a little time doing something ridiculous if you really want to be good at it.

That said, here’s a set of good “rules” to follow if you want to actually stick to new habits:

  1. One Habit at a Time. This is incredibly important — most people ignore it because they underestimate how much focus it takes to actually stick to a new habit. It’s easy to start a habit, or even 5 of them at once. Sticking to them is another story. Please note that this is one habit period — don’t think you can do one fitness habit, one social habit, one work habit, etc. One habit only. Do not break this rule.
  2. A Tiny Habit. Do not focus on results as you’re forming the habit. Make the habit as tiny as possible. Whatever you think you should do, cut it in half. Then, if possible, cut it in half again. Maybe once more if your time to do it is longer than a couple minutes.
  3. Once a Day. You might think you can change your entire diet all at once. Not bloody likely. Only do the habit once a day, and again, just for a minute or two each day. Once the habit is ingrained, you can expand, but wait at least a few weeks before you even consider that.
  4. Focus on Starting. The only thing you need to do is start. That’s the part of the habit that matters in the first month or so. Later on, you’ll run a marathon. For now, just put all your effort into lacing up your shoes and getting out the door. If you’re meditating, just get your butt on the cushion. If you’re eating healthy, just get your healthy snack in front of you, and take the first bite. Just start.
  5. Enjoy Doing It. It’s really important that you get positive feedback for doing the habit, right away. Many people do a habit they hate, which is built-in negative feedback, and then wonder why they can’t stick to it. Do a habit you love, or find a way to enjoy doing the habit. Focus on the positive aspects of it. Feel good about doing it. This is immediate reward, and it’s necessary.
  6. Watch Your Thoughts. If you start to avoid the habit, or do the habit but feel discouraged, or ever feel like quitting … pay attention to these thoughts. Where are they coming from? Are you rationalizing quitting? Are you giving yourself some negative self-talk? Those thoughts aren’t real — they’re just defense mechanisms your brain uses to avoid discomfort. Let them go, and don’t let them have power over you. You can beat them with some positive self-talk.
  7. Don’t Miss Two Straight Days. This is the key. If you let yourself miss a day, be absolutely sure, incredibly and powerfully sure, that you don’t miss a day again. Miss a day, and let all kinds of alarms go off: you should put yourself on emergency status and do everything possible to not miss the 2nd day. If you do, you are never going to get good at habits. Don’t do it.
  8. Be accountable. Tell at least one other person about your habit change, and ask them to keep you accountable. A group of 4-5 people is even better. It will increase your likelihood of sticking to the habit.

 

 

Today’s Workout:
BC Poker


3 Rounds, Tag Team 400s:
In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400.
You will each run TWO 400s for a total of 1 mile. 
Rest 3 minutes.


CF Blog February 6

Strength:photo (5)
Press 5-3-1 (75,85,95%)

WOD:
6 Rounds
10 Kettlebell Snatch (2/1.5)
5 HSPU

photo (6)
Erin

News/Announcements:

***Omega Sports on Park Rd. is holding a drawing for our members to win a free pair of Innov8s. A display has been set up on the glass cabinet by the gym entrance, alongside a sample shoe.  If you’d like to enter, just fill out your information on the yellow tags provided and drop it in the bin – we will pick a winner at the end of the month*!!  Additionally, during this month, Omega Sports on Park Rd. will be offering a discount to our members – it is only at this location – just let the salesperson know that you are a member of Ultimate!  

photo (4)
Sam

*Just one entry per person, please.

 

***CROSSFIT FOR KENYA

On Feb 16, UCF will participate in the CrossFit Kenya Initiative WOD. Between now and then, we are going to work together as a gym to raise as much money as we can to support the cause. We’re doing it a little differently than we have in the past. Instead of setting up individual fundraising pages, we’ve set one up for the collective effort. https://kenya.crossfit.com/sponsor?id=U121567 Use this link to raise money from friends and family, and donate as a participating athlete.

About the cause:
photo

CrossFit Hope for Kenya is committed to building up rural Kenya by providing schools and fresh water. The goal is to create self-sustaining solutions, built by the people with the financial support of our donations. Villages must raise 10% of the funding themselves, along with providing unskilled labor from within the village, which ensures the community is vested in the project. 100% of our donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

Our goal at UCF is to raise $3,500.00, which is the cost of building a cistern for fresh water. Here the link to our fundraising page again: https://kenya.crossfit.com/sponsor?id=U121567

CrossFit Hope for Kenya WOD:

Complete as many rounds and reps as possible in 12 minutes of: 
50 Squats.
30 Push-ups, 
15 Pull-ups


CF WOD February 6

Strength:
Press 5-3-1 (75,85,95%)

WOD:
6 Rounds
10 Kettlebell Snatch (2/1.5)
5 HSPU


Road to Recovery

With high intensity we need to keep ACTIVE RECOVERY in mind. Why do we take a recovery jog or ask you to keep moving during the workout? It’s all about keeping your muscles warm and moving to prevent injury and the build up of lactic acid (which causes soreness). After outputting at a high intensity, sprinting especially, catch your breath and keep moving. Even if it’s just walking. The more you practice active recovery the better you’ll get. You’ll begin to notice a big difference in your endurance. It’s also a safer way to work out. Especially when it’s as cold as it is outside these days.

“One study published in Medicine & Science in Sports and Exercise (1) found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.

Another study (2) found that adding low intensity exercise to the rest period after competition did not decrease an athlete’s physical recovery and actually had positive effects on psychological recovery by improving relaxation.

A third study found active recovery encouraged lactic acid removal and and helped speed recovery. (3) The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise.”

 

Today’s Workout:
3 Rounds, Tag Team 400s:
In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400.
You will each run TWO 400s for a total of 1 mile.
Rest 3 minutes.


CF Blog February 7

Strength:2013-01-09 20.08.04
Deficit Deadlift 2×3 @ 50%, 2×3 @ 60%, (*only attempt If 2x body weight
Deadlift)

AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders

Cash out – 3 x 10 GHD sit-ups

 

UCF: Building Our Community

Do you remember your first few months of Crossfit?  I do.

I remember feeling unbelievably nervous before each class with butterflies that could not be quelled.   Between the new environment (a stark contrast to the posh health clubs I was accustomed to), intense workouts that demanded every fiber of one’s being, and being surrounded by athletes perfectly capable of movements that I was still fumbling through – it was hard not to feel nervous (read: intimidated).

Truth be told, that feeling lasted quite a while and didn’t dissipate until I became more comfortable with those around me.  While the workouts continued to leave me retching on the floor, it was the faces smiling back during the warm-up, and hands reaching out post-WOD – a symbolic acknowledgement of shared pain – that brought pleasure to the whole experience.  Getting to know a handful of people made me feel as though I had become part of the community and that’s truly when Crossfit transitioned from nerve-wracking to fun.

At UCF we are so fortunate to have new members joining every week – feeling those same butterflies that you may have felt as well when you began Crossfit.  Maybe that feeling of starting out is long gone for you.  Maybe you’ve entrenched yourself in a group of friends and a great community and you’ve forgotten what it’s like to be on the outside.  But, when you see new members arrive at the gym in hopes of being part of something greater – I ask that you reflect on your beginnings as a Crossfitter and reach out to those new members to make them feel welcome.  Show them how awesome our community truly is and welcome them to be a part of it.


CF WOD February 7

Strength:
Deficit Deadlift 2×3 @ 50%, 2×3 @ 60%, (*only attempt If 2x body weight
Deadlift)

AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders

Cash out – 3 x 10 GHD sit-ups


Random Notes - FEB

Best 2013 Super Bowl Commercials…  what was your favorite?

Why is the healthy menu called the “hidden menu”… Panera Goes Paleo-Primal (Hidden Menu)

How Oreo Got That Twitter Ad Up So Fast… Oh Oh its magic

Food for thought… Applegate

‘Girls? Ladies? Folks?’… A Visual Guide To What You Should Call That Group Of Individuals

Sound City… Foo Fighters frontman Dave Grohl directs this doc about L.A.’s famed recording studio

“It’s analogous to climbing Mount Everest”… Largest prime number found — and it’s 17,425,170 digits long

TeleGeography… A Map Of All The Submarine Cables That Bring You Your Internet

Don’t think it can’t happen on this side of the pond… Burger King Admits It Has Been Selling Beef Burgers and Whoppers Containing Horsemeat

Know where your food comes from, in more gross food news… Calamari Made Of Pig Rectum?

Monopoly To Add Cat Piece, Axe Iron Token…  The gaming world has been changed forever

The NFL has a salary cap, but where the teams choose to spend that money is entirely up to them… NFL Salaries By Team and Position

It’s only a week away, do it up right…  Must I Observe Valentine’s Day?

 

Today’s Workout:
WoD1: 8 Rounds – 90sec of 120m Shuttle (f/b) + AMRAP Burpees + 30sec Rest
WoD2: 5min Plank w/Stair Run (each drop)
WoD3: 100 Flutter Kicks


WoD1: 8 Rounds – 90sec of 120m Shuttle (f/b) + AMRAP Burpees + 30sec Rest
WoD2: 5min Plank w/Stair Run (each drop)
WoD3: 100 Flutter Kicks


CF Blog February 8

WOD:
40 Slam Balls (30/20)
25 Box Jumps (24/20)
50 Walking Lunges
30 KB Swings (1.5/1)
20 DB Thrusters (45/30)
40 Abmat Sit Ups
1000m Row (completed at any point during the WOD)
5 Rope Climbs (completed at any point during the WOD)

High Socks: Combining Function and Fashion

Socks-729864 

We’ve got ROPE CLIMBS in today’s WOD…don’t forget to wear HIGH SOCKS or PANTS.  Please do not use the gym tape to tape up your lower extremities.  Thank you 🙂


CF WOD February 8

WOD:
40 Slam Balls (30/20)
25 Box Jumps (24/20)
50 Walking Lunges
30 KB Swings (1.5/1)
20 DB Thrusters (45/30)
40 Abmat Sit Ups
1000m Row (completed at any point during the WOD)
5 Rope Climbs (completed at any point during the WOD)


Skill: KB Swings – Tabata KB Swings
WOD: Annie – 50-40-30-20-10 / Double Unders, Sit-up (abmat)
Cash Out: 3×10 back extensions


SPCM

 

Sweet Potato Chai Muffins

Prep time: 25 mins
Cook time: 30 mins
Total time: 55 mins
Serves: 12

Ingredients
  • 1 large sweet potato or yam, cut in half lengthwise
  • 1 banana, peeled
  • 2 chai tea bags (no sugar added)
  • 3 eggs
  • ⅓ cup pecans
  • ⅓ cup flax seed meal
  • ⅓ cup coconut oil, melted
  • 3 tablespoons coconut nectar (or other sweetener – add more if you want sweeter muffins)
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon baking soda
  • pinch of salt
  • 3-4 tablespoons coconut crystals (to garnish muffins)
Instructions
  1. Preheat oven to 405 degrees. Cut sweet potato in half, place on baking sheet, and bake for 20-25 minutes, until super soft. Remove skin.
  2. Reduce oven temperature to 375 degrees.
  3. Place soft sweet potato and banana in the food processor and puree. Then add chai tea herbs from two bags (discarding the chai bags), pecans, flaxseed meal, baking soda and powder, and cinnamon. Puree until completely broken down and smooth.
  4. Then add the wet ingredients: coconut oil, eggs, coconut nectar, and vanilla extract.
  5. Puree until smooth.
  6. Line muffin tin with paper or silicone liners and use an ice cream scoop to scoop out and pour ingredients into each cup. The ice cream scoop keeps the muffins equal in size.
  7. Sprinkle each muffins with a bit of coconut crystals.
  8. Bake muffins for 25-30 minutes or until you poke them with a toothpick and it comes out clean.
  9. Let muffins cool before consuming, it helps the muffins meld together a bit more.

 

Today’s Workout:
Skill: KB Swings – Tabata KB Swings
WOD: Annie – 50-40-30-20-10 / Double Unders, Sit-up (abmat)
Cash Out: 3×10 back extensions


CF Blog February 9

WOD:
5 Rounds
400m Run
8 Knees to Elbows
15 OHS (75/55)

***Tomorrow is the last day of the Paleo Challenge!!!  Get your points to Liz by noon on Monday!!  Winners will be announced on Tuesday***

photo-7
^Lizzy a.k.a. “Hammy”

photo-6Nice to have these ladies back in the gym!


CF WOD February 9

WOD:
5 Rounds
400m Run
8 Knees to Elbows
15 OHS (75/55)


CF Blog February 10

WOD 1:2013-01-06 11.22.39
21-15-9
Med Ball Throws (20/14) – up in the air
Ring Rows
Ball Slams (30/20)
Box Jumps

WOD 2:
750m Row Sprint

Finish with an L-sit – accumulate 2 mins


CF WOD February 10

WOD 1:
21-15-9
Med Ball Throws (20/14) – up in the air
Ring Rows
Ball Slams (30/20)
Box Jumps

WOD 2:
750m Row Sprint

Finish with an L-sit – accumulate 2 mins


2.11.13 — 400-300-200

2.11.132

2.11.13 at 5:30 PM at AG Track

*Remember we will post to COMMENTS section of Endurance blog if we have to cancel due to weather by 4:30 pm on Monday.

THREE rounds of

400m – 300m – 200m repeats

 


CF Blog February 11

WOD:

Roger
Roger

4 Rounds
3 Hang Power Cleans (185/135)
3 Jerks (185/135)
3 Back Squat (185/135
Rest 1 min or as needed

Post WOD Core: Max Effort Plank Hold

Momma’s Quote of the Week:  “All great achievements require time.”–Maya Angelou 

 

379590_486133058095224_398697384_n**Registration for the 2013 Crossfit OPEN is live!!!!  

**and don’t forget to register for Crossfit for Kenya!!!

 

‘I Drank the CrossFit Kool-Aid’ 

by 

Posted: 02/07/2013 8:23 am
 When I was first introduced to CrossFit, I found it to be the hardest workout that I’d ever done. It wiped the floor with me, and I fell in love with it immediately. The results that I have seen in my strength and physicality have been unparalleled to any other things I have ever done in my more than 20 years in the fitness business. I drank the CrossFit Kool-Aid.

I’ve been doing CrossFit for about 18 months now, and it all started because I was looking to try to bring something new onto my show for just one episode. There was a lot of talk about CrossFit, so I thought I’d give it a go. The rest was history. I walked into a box called Brick CrossFit in West Hollywood, and I got my ass handed to me. It was love at first burpee, and I’ve been hooked ever since, and now I incorporate this workout as my primary way to work out my contestants on The Biggest Loser. I believe in it that much.

Since I started CrossFit, I’ve read and heard about the critics talk about how unsafe it is, and my only response to that is any form of exercise can be unsafe if you don’t have the proper coaching, education and guidance. CrossFit is all about constantly-varied, high-intensity movements. And to do these movements, you have to have a certified coach to take you through this — or any type of physical activity.

I came from an endurance background of fitness that consisted of a lot of running, cycling and lighter resistance training. I created so much wear and tear on my body, not to mention that I was just getting bored with my workouts. I am 47 years old and am stronger than I have ever been with CrossFit. My metabolic conditioning is better, because I’m moving larger loads faster and for a shorter amount of time. There are some days that, with the exception of skill work in a session, my workouts can last only 10 minutes or less, and I love that.

I would tell anyone who is considering CrossFit as a workout option for them to make sure that the affiliate that they go to really has the knowledgeable coaches that are required to guide you through WODs (workout of the day) that consist of metabolic conditioning, gymnastics, Olympic lifting (my personal favorite) and power lifting. The CrossFit program is broad, general and inclusive, and most of all, the movements can be scaled down to any level of athlete. Just watch what I do with it on The Biggest Loser.


CF WOD February 11

WOD:
4 Rounds
3 Hang Power Cleans (185/135)
3 Jerks (185/135)
3 Back Squat (185/135
Rest 1 min or as needed

Post WOD Core: Max Effort Plank Hold


Skill: Push-ups – max rep, unbroken (7min time limit)
WoD: 21-15-9 – Med Ball Throws, Ring Rows, Med Ball Twist Throws, Box Jumps


Dips

Tricep bench dips target the inner head of the triceps while working your entire tricep and your pectoral muscles.  Dips force you to lift your own body-weight, stressing your upper-body and thus building muscle. All strength training exercises have a technique to master, dips are no different.

Here’s some performance tips for proper dip technique…

  • Position yourself on a bench and place your hands on the edge of the bench right next to your hips.
  • Slide off of the bench until you’re supporting yourself with only your arms and legs, with the bench perpendicular to your back.
  • You may place your legs so your thighs and shins are at a 90-degree angle to each other or straight out in front of you with your heels on the ground.
  • Lower yourself slowly by bending your elbows, keeping your forearms vertical, elbows tight to your body and your  back close to the bench.
  • Your shoulders should go just below your elbows at the bottom – think of breaking parallel, just like a squat.
  • Pressing thru the bench use your triceps to bring your torso up again, lift yourself back to the start position, locking out your arms at the top.

Common problems…

  • Not Hitting Parallel: Don’t cheat by doing partial Dips. Your shoulders sholuld go just below your elbows on each rep.
  • Shoulder Issues: Don’t go too low. Stop when you break parallel, keep your chest up & torso upright.
  • Not Locking the Elbows: Lock your elbows at the top. Squeeze your triceps & keep your chest up.
  • Torso Pain: Don’t let your shoulders roll forward & don’t let your torso shift forward too much. Keep everything tight and on a vertical plane.

 

Skill: Push-ups – max rep, unbroken (7min time limit)
WoD: 21-15-9 – Med Ball Throws, Ring Rows, Med Ball Twist Throws, Box Jumps


CF Blog February 12

WOD:

Laura S. looking Strong!
Laura S. looking Strong!

AMRAP 15
5 C2B Pull Ups
10 Burpees
15 KB Swings (1.5/1)
20 Air Squats

***Post WOD Mobility***

The Paleo Challenge is officially over!!!  And the winners are….Team Millenzies!!!  (Matt, Bianca, Cal & Laura)

Congratulations to everyone for taking on this month-long challenge – I know it was not easy.  While the restrictions of the diet are officially lifted, I encourage you to try and continue to incorporate the Paleo diet into your lifestyle.  At the very least, try not to go hog-wild on foods that you haven’t had in a month -and if you are planning on re-introducing them to your diet, do so slowly.

Congrats again to everyone – I hope you all enjoy a wonderful Valentine’s Day.  Side note, I think the addition of some good dark chocolate and red wine every now and again makes for an amazing lifestyle balance on the Paleo diet ;).

 

With the challenge wrapping up, I thought this great read from Authority Nutrition was apropos:

Top 11 Biggest Lies of Mainstream Nutrition

February 11, 2013 | by Kris Gunnars

There is a lot of misinformation circling around in mainstream nutrition.

I have listed the worst examples in this article, but unfortunately this is just the tip of the iceberg.

Here are the top 11 biggest lies, myths and misconceptions of mainstream nutrition.

1. Eggs Are Unhealthy

There’s one thing that nutrition professionals have had remarkable success with… and that isdemonizing incredibly healthy foods.

The worst example of that is eggs, which happen to contain a large amount ofcholesterol and were therefore considered to increase the risk of heart disease.

But recently it has been proven that the cholesterol in the diet doesn’t really raise the cholesterol in blood. In fact, eggs primarily raise the “good” cholesterol and are NOT associated with increased risk of heart disease (12).

What we’re left with is one of the most nutritious foods on the planet. They’re high in all sorts of nutrients along with unique antioxidants that protect our eyes (3).

To top it all of, despite being a “high fat” food, eating eggs for breakfast is proven to cause significant weight loss compared to bagels for breakfast (45).

Bottom Line: Eggs do not cause heart disease and are among the most nutritious foods on the planet. Eggs for breakfast can help you lose weight.

2. Saturated Fat is Bad For You

A few decades ago it was decided that the epidemic of heart disease was caused by eating too much fat, in particular saturated fat.

This was based on highly flawed studies and political decisions that have now been proven to be completely wrong.

A massive review article published in 2010 looked at 21 prospective epidemiological studies with a total of 347.747 subjects. Their results: absolutely no association between saturated fat and heart disease (6).

The idea that saturated fat raised the risk of heart disease was an unproven theorythat somehow became conventional wisdom (7).

Eating saturated fat raises the amount of HDL (the “good”) cholesterol in the blood and changes the LDL from small, dense LDL (very bad) to Large LDL, which is benign (89).

Meat, coconut oil, cheese, butter… there is absolutely no reason to fear these foods.

Bottom Line: Newer studies have proven that saturated fat does not cause heart disease. Natural foods that are high in saturated fat are good for you.

3. Everybody Should be Eating Grains

The idea that humans should be basing their diets on grains has never made sense to me.

The agricultural revolution happened fairly recently in human evolutionary history and our genes haven’t changed that much.

Grains are fairly low in nutrients compared to other real foods like vegetables. They are also rich in a substance called phytic acid which binds essential minerals in the intestine and prevents them from being absorbed (10).

The most common grain in the western diet, by far, is wheat… and wheat can cause ahost of health problems, both minor and serious.

Modern wheat contains a large amount of a protein called gluten, but there is evidence that a significant portion of the population may be sensitive to it (111213).

Eating gluten can damage the intestinal lining, cause pain, bloating, stool inconsistency and tiredness (1415). Gluten consumption has also been associated with schizophrenia and cerebellar ataxia, both serious disorders of the brain (1617).

Bottom Line: Grains are relatively low in nutrients compared to other real foods like vegetables. The gluten grains in particular may lead to a variety of health problems.

4. Eating a Lot of Protein is Bad For Your Bones and Kidneys

A high protein diet has been claimed to cause both osteoporosis and kidney disease.

It is true that eating protein increases calcium excretion from the bones in the short term, but the long term studies actually show the opposite effect.

High Protein Foods

In the long term, protein has a strong association with improved bone health and a lower risk of fracture (1819).

Additionally, studies don’t show any association of high protein with kidney disease in otherwise healthy people (2021).

In fact, two of the main risk factors for kidney failure are diabetes and high blood pressure. Eating a high protein diet improves both (2223).

If anything, a high protein diet should be protective against osteoporosis and kidney failure!

Bottom Line: Eating a high protein diet is associated with improved bone health and a lower risk of fracture. High protein also lowers blood pressure and improves diabetes symptoms, which should lower the risk of kidney failure.

5. Low-Fat Foods Are Good For You

Yogurt

Do you know what regular food tastes like when all the fat has been taken out of it?

Well, it tastes like cardboard. No one would want to eat it.

The food manufacturers know this and therefore theyadd other things to compensate for the lack of fat.

Usually these are sweeteners… sugar, high fructose corn syrup or artificial sweeteners like aspartame.

We’ll get to the sugar in a moment, but I’d like to point out that even though artificial sweeteners don’t have calories, the evidence does NOT suggest that they are better for you than sugar.

In fact, many observational studies show a consistent, highly significant association with various diseases like obesity, metabolic syndrome, diabetes, heart disease, premature delivery and depression (242526).

In these low-fat products, healthy natural fats are being replaced with substances that are extremely harmful.

Bottom Line: Low-fat foods are usually highly processed products loaded with sugar, corn syrup or artificial sweeteners. They are extremely unhealthy.

6. You Should Eat Many Small Meals Throughout The Day

The idea that you should eat many small meals throughout the day in order to “keep metabolism high” is a persistent myth that doesn’t make any sense.

It is true that eating raises your metabolism slightly while you’re digesting the meal, but it’s the total amount of food that determines the energy used, NOT the number of meals.

Small Plate of Pasta

This has actually been put to the test and refuted multiple times. Controlled studies where one group eats many small meals and the other the same amount of food in fewer meals show that there is literally no difference between the two (2728).

In fact, one study in obese men revealed that eating 6 meals per day led to less feelings of fullness compared to 3 meals (29).

Not only is eating so often practically useless for most of the people out there, it may even be harmful.

It is not natural for the human body to be constantly in the fed state. In nature, we used to fast from time to time and we didn’t eat nearly as often as we do today.

When we don’t eat for a while, a cellular process called autophagy cleans waste products out of our cells (30). Fasting or not eating from time to time is good for you.

Several observational studies show a drastically increased risk of colon cancer (4th most common cause of cancer death), numbers going as high as a 90% increase for those who eat 4 meals per day compared to 2 (313233).

Bottom Line: There is no evidence that eating many small meals throughout the day is better than fewer, bigger meals. Not eating from time to time is good for you. Increased meal frequency is associated with colon cancer.

7. Carbs Should Be Your Biggest Source of Calories

Food Pyramid

The mainstream view is that everyone should eat a low-fat diet, with carbs being around 50-60% of total calories.

This sort of diet contains a lot of grains and sugars, with very small amounts of fatty foods like meat and eggs.

This type of diet may work well for some people, especially those who are naturally lean.

But for those who are obese, have the metabolic syndrome or diabetes, this amount of carbohydrates is downright dangerous.

This has actually been studied extensively. A low-fat, high-carb diet has been compared to a low-carb, high-fat diet in multiple randomized controlled trials.

The results are consistently in favor of low-carb, high-fat diets (343536).

Bottom Line: The low-fat, high-carb diet is a miserable failure and has been proven repeatedly to be vastly inferior to lower-carb, higher-fat diets.

8. High Omega-6 Seed and Vegetable Oils Are Good For You

Polyunsaturated Oil

Polyunsaturated fats are considered healthy because some studies show that they lower your risk of heart disease.

But there are many types of polyunsaturated fats and they are not all the same.

Most importantly, we have both Omega-3 fatty acids and Omega-6 fatty acids.

Omega-3s are anti-inflammatory and lower your risk of many diseases related to inflammation (37). Humans actually need to get Omega-6s and Omega-3s in a certain ratio. If the ratio is too high in favor of Omega-6, it can cause problems (38).

By far the biggest sources of Omega-6 in the modern diet are processed seed and vegetable oils like soybean, corn and sunflower oils.

Throughout evolution, humans never had access to such an abundance of Omega-6 fats. It is unnatural for the human body.

Research that specifically looks at Omega-6 fatty acids instead of polyunsaturated fats in general shows that they actually increase the risk of heart disease (3940).

Eat your Omega-3s and consider supplementing with cod fish liver oil, but avoid the industrial seed and vegetable oils.

Bottom Line: Humans need to get Omega-6 and Omega-3 fats in a certain ratio. Eating excess Omega-6 from seed oils raises your risk of disease.

9. Low Carb Diets Are Dangerous

I personally believe low-carb diets to be a potential cure for many of the most common health problems in western nations.

The low-fat diet peddled all around the world is fairly useless against many of these diseases. It simply does not work.

However, low-carb diets (demonized by nutritionists and the media) have repeatedly been shown to lead to much better outcomes.

Every randomized controlled trial on low-carb diets shows that they:

    1. Reduce body fat more than calorie-restricted low-fat diets, even though the low-carb dieters are allowed to eat as much as they want (4142).
    1. Lower blood pressure significantly (4344).
    1. Lower blood sugar and improve symptoms of diabetes much more than low-fat diets (45464748).
    1. Increase HDL (the good) cholesterol much more (4950).
    1. Lower triglycerides much more than low-fat diets (515253).
    1. Change the pattern of LDL (bad) cholesterol from small, dense (very bad) to Large LDL, which is benign (5455).
  1. Low carb diets are also easier to stick to, probably because they don’t require you to restrict calories and be hungry all the time. More people in the low-carb groups make it to the end of the studies (5657).

Many of the health professionals that are supposed to have our best interest in mind have the audacity to claim that these diets are dangerous, then continue to peddle their failed low-fat dogma that is hurting more people than it helps.

Bottom Line: Low-carb diets are the healthiest, easiest and most effective way to lose weight and reverse metabolic disease. It is a scientific fact.

10. Sugar is Unhealthy Because it Contains “Empty” Calories

Junk Food

It is commonly believed that sugar is bad for you because it contains empty calories.

It’s true, sugar has a lot of calories with no essential nutrients. But that is just the tip of the iceberg.

Sugar, primarily because of its high fructose content, affects metabolism in a way that sets us up for rapid fat gain and metabolic disease.

Fructose gets metabolized by the liver and turned into fat which is secreted into the blood as VLDL particles. This leads to elevated triglycerides and cholesterol (5859).

It also causes resistance to the hormones insulin and leptin, which is a stepping stone towards obesity, metabolic syndrome and diabetes (6061).

This is just to name a few. Sugar causes a relentless biochemical drive for humans to eat more and get fat. It is probably the single worst ingredient in the standard western diet.

Bottom Line: The harmful effects of sugar go way beyond empty calories. Sugar wreaks havoc on our metabolism and sets us up for weight gain and many serious diseases.

11. High Fat Foods Will Make You Fat

Bacon

It seems kind of intuitive that eating fat would make you get fat.

The stuff that is gathering under our skin and making us look soft and puffy is fat. So… eating fat should give our bodies even more of it.

But it isn’t that simple. Despite fat having more calories per gram than carbohydrate or protein, high-fat diets do not make people fat.

As with anything, this depends on the context. A diet that is high in fat AND high in carbs will make you fat, but it’s NOT because of the fat.

In fact, diets that are high in fat (and low in carbs) cause much greater fat loss than diets that are low in fat (626364).

12. Anything Else?

This is just the tip of the iceberg.

Feel free to leave a comment if you want to add to the list!


CF WOD February 12

WOD:
AMRAP 15
5 C2B Pull Ups
10 Burpees
15 KB Swings (1.5/1)
20 Air Squats

Post WOD Mobility


Levitate

Ever find yourself in a fitness rut? You just can’t seem to find the time; it’s too early to wake up; didn’t get enough sleep; too much work; been travelling too much; just don’t feel like it… the excuses are endless. And I’ve heard them all. And, really, they’re just that: excuses. It’s just a matter of priorities. Truth be told, I have these too. The rut is inevitable. It happens. The important part is that you get out of the rut. But how? It’s not that hard. Prioritize it. Prioritize fitness. And your health. You only ride this big merry-go-round once. Figure out how you can make it a priority. Nothing is more important than you. Go to bed early, set your alarm and get your ass out of bed. You know you feel better when you do.

Find some inspiration and rise above the rut… Levitate.

 

Today’s Workout:
WoD1: Run – 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
WoD2: Tabata – Squat Hold, Plank


2.13.13 Countdown – Bring a watch if you can

2.13.13

 

2.13.13 at 6 am in THE PIT

For total time:

5 unweighted sled pushes (1 min rest after 5 pushes are completed)

4 x 200 meter run (1 min rest between each)

3 x 250 meter row (1 min rest between each)

2 x 400 meter run (1 min rest between each)

1 x 500 meter row (1 min rest before)


CF Blog February 13

Deadlift 10×1 @80% OTMIMG_5643

Speed: Prowler Push x 5 (high down/low back)

Post WOD Core: 3×10 GHD Sit-ups

 

From Whitney regarding Crossfit’s Hope for Kenya:

Hey athletes! We’re trying to raise enough money to sponsor a cistern for fresh water, which costs $3,500. So far we’ve raised $65. We’ve got a way to go! Please consider making a donation and sharing this link to friends and family. https://kenya.crossfit.com/sponsor?id=U121567


CF WOD February 13

Deadlift 10×1 @80% OTM

Speed: Prowler Push x 5 (high down/low back)

Post WOD Core: 3×10 GHD Sit-ups


Skill:
Row – Partner Row vs Burpee
WOD:
30 Slam Balls
20 Push-ups
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (first/last)
5 Burpee Pull-ups (completed at any point during the WOD)


Thanks CT!

Here on the Bootcamp blog, we try to provide a variety of tips and advice regarding training, diet, food and lots of other important stuff to help make you healthier.  If I told you that training and diet (the noun, not the verb) are the only true things that matter, I’d be lying.  One of the most valuable components of personal development has little to do with the nuts and bolts of training or diet.  Key to your successes in fitness, strength, sport, diet, and life in general – is knowing what you’re fighting for.  Understanding your inner drive will benefit every facet of your life and help maximize your potential.

So… what’s your fight?  Each individual’s battle is different.  Figuring yours out might require a healthy dose of self-examination and reflection.  For some, the fight is as basic as survival – they were facing a health problem they had to confront and their life, as they knew it, was suddenly on the line. For some, it’s about gaining a competitive edge in their life or career – working out and eating right gave them better energy, cognitive function, and focus, allowing them to push harder than the competition, and ultimately, beat it.  For some, it’s about respect – maybe fueled by being picked on as a kid – the world wasn’t going to give it to them, so they were going to build themselves up and take it. And for others, it’s a way to channel negative energy into positive – to learn lessons, to find deeper meaning through physical challenges, and bring them closer to total balance.  To each his/her own.  Recognize your fight is not static and will likely evolve to reflect where you are and where you want to be based on the circumstances in which you find yourself and the experiences you’ve had.

You don’t have to know what you’re fighting for today, but thinking about it today might help you figure it out tomorrow… or the next day.  Hell, make a habit of contemplating your fight.  When you recognize your fight, there will be no more beginning or “getting back on track”.  There will be no 30-day trials or test runs.  There will only be putting one foot in front of the other, building each and every day, taking the next step of a never-ending journey.  You’ll embrace the struggles, because you’ll know that your ability to push through is what will separate you from the pack.  You will not find excuses; you’ll find ways.  There won’t be short cuts or quick fixes, because your mission lasts your lifetime.  You won’t have an exercise or diet program.  You’ll have a way of life.  There will be ups and downs, obstacles, and setbacks.  There will be days that you want to quit.  But when you know what you’re fighting for, you’ll find a way to preserve and achieve greatness.

Find what you’re fighting for.  You got this.

 

Today’s Workout
Skill:
Row – Partner Row vs Burpee
WOD:
30 Slam Balls
20 Push-ups
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (first/last)
5 Burpee Pull-ups (completed at any point during the WOD)


CF Blog February 14

Valentine’s Day WOD:539567_10152595368265122_1212960236_n

Front Squat 3×10 @ 55-65%

WOD:
4 rounds
20 Wall Balls
7 GHD Situps
20 DB Rows (35/ 20)
7 Back Extensions
20 Double Unders

Welcome to the world, Carter Qualkenbush the newest addition to the UCF family!

 

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A note from Bryan…aka BRuss:

“One year ago today I went to the ER to be treated for what was thought to be dehydration from a stomach virus. Little did I know it would turn into a 17 day stay in the hospital, followed two weeks later by another 5 day stay, during which time I would have to fight off a team of surgeons hell bent on removing my colon. I learned a few things during this time- first, you can say no to a doctor, second- there are doctors willing to listen to you and fight for what is truly best for you. And the whole ordeal reaffirmed a few things I already knew… I have hands down the best family in the world. One who dropped what they were doing and were at my side, who called, texted and emailed constantly to check in on me. Second, I have the absolute best friends in the world. Friends who sometimes did nothing more than just sit with me in the hospital, friends who helped me out after I got out of the hospital. So many people helped me out during this time, and from the bottom of my heart I’d like to say thank you. I would not have made it through this ordeal without everyone’s support. And this coming weekend I will be running my 4th marathon since getting out of the hospital (colon intact). Life is good indeed.”

We are all so thrilled and so lucky to have BRuss back and in good health – not only is he an amazing trainer, but he’s an awesome person and truly represents the soul of our UCF community!

And on that note, lots of well-wishes to Lance as he recovers from shoulder surgery!!!

 


CF WOD February 14

Front Squat 3×10 @ 55-65%

WOD:
4 rounds
20 Wall Balls
7 GHD Situps
20 DB Rows (35/ 20)
7 Back Extensions
20 Double Unders


5k (break into 1000m intervals, if needed) + 50 Yard Sales


Random Notes - FEB

In case you missed Amber on Charlotte Talks… Living The Paleo Lifestyle

Hmm, Kobe’s diet sounds a lot like a paleo/primal diet… Kobe Bryan Defies Father Time Using Traditional Diet (While Ashton Kutcher Ends Up in the Hospital Ignoring It)

Shoes – you think you got the newest version then <BOOM!> the next generation is out before you complete that first mile… Reebock ATV19+, Nike Flyknit Lunar1+

Soon BC will always be outside – rain or shine… Next Time Your Mom Says Don’t Go Out in The Rain, Spray Yourself With This

Molecular Gastronomy… High-tech Cooking Methods Trickle Into Limited-service Restaurants

3-D Gastronomy… Feeding the Final Frontier: 3-D Printers Could Make Astronaut Meals

Probably best to learn to ride a unicycle on flat ground first, just saying… Extreme Mountain Unicycling Is as Crazy as It Sounds

Visual virus… The Unsettling Beauty of Lethal Viruses

A new view of London, tour included… The Guardian Offers a Free View From The Shard

Have noticed all the naming of storms – #OOC… A Fish, Er, Storm Named Nemo

I scream, you scream, we all scream for ice cream… So Ben & Jerry’s has an actual Graveyard for their Discontinued Flavours

You have to read this to believe it, file this under CRAZY… Coca-Cola drinking ‘linked to New Zealander’s death’

Who likes short shorts, they’re such short shorts… Watch: All Of The Nominees For The Best Animated Short Film Oscar

 

Today’s Workout
5k (break into 1000m intervals, if needed) + 50 Yard Sales


CF Blog February 15

photo
Rule of the Day: Don’t make bets with Mike. He will Spartanize you

Strength:
Snatch Complex
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
*using the same weight
*2min x 4 ¬ every two minutes complete the complex

WOD:
800m Run
21-15-9
Push Press (95/65)
Bar facing Burpees
Abmat Sit-ups
800m Run

Announcing our March and April Member Challenges!!!!!

The March challenge starts now and runs through April 6th.  All you need to do is…compete in the 2013 CrossFit Open!!!  379590_486133058095224_398697384_n

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link

And, mark your calendars….our April Challenge is going to be all about giving back and donating blood!  UCF will host a Blood Drive on Saturday April 27th from 10am-1pm.  The time frame allows you to complete any one of our morning WODs BEFORE donating (you are not allowed to workout after!).  And, all donors will be entered in a drawing to win a prize raffle that includes a tee shirt of your choice or a
Pure Whey Protein from Stronger Faster Healthier!! 

And, for every member that donates blood on that day, Liz has committed to do 10 burpees per pint donated!

 If you have any questions about this, please email Liz


CF WOD February 15

Strength:
Snatch Complex
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
*using the same weight
*2min x 4 ¬ every two minutes complete the complex

WOD:
800m Run
21-15-9
Push Press (95/65)
Bar facing Burpees
Abmat Sit-ups
800m Run


WoD:
5 Rounds –
Throw slam ball ahead to other side (pick-up/repeat for length of cones)
15 ball slams
Lunge back to other side
15 tuck jumps
Jog back to other side
Cash Out:
2 Rounds –
Wheelbarrows 10-15m (focusing on shoulder and core stability – for both partners)


PP

Paleo Pancakes

Prep time: 5mins
Cook time: 6mins
Total time: 11mins
Serves: 2

Ingredients

  • 3 bananas
  • 3 eggs
  • 1/2 cup nut butter, I prefer almond butter
  • 2 teaspoons cinnamon
 Instructions
  1. Preheat a skillet to 350 degrees fahrenheit
  2. Combine all of your ingredients in your blendtec, blender, or food processor and mix well until you have a batter
  3. Grease your skillet with coconut oil and pour your batter making 3-4 inch pancakes
  4. Cook 2-3 minutes per side and then flip for 2-3 minutes
  5. Serve topped with some grass-fed butter, fruit or topping of your choice
  6. Enjoy (Gentlemen, it doesn’t get any easier than this… make your Valentine a little breakfast in bed this weekend!)

 

Today’s Workout:
WoD:
5 Rounds –
Throw slam ball ahead to other side (pick-up/repeat for length of cones)
15 ball slams
Lunge back to other side
15 tuck jumps
Jog back to other side
Cash Out:
2 Rounds –
Wheelbarrows 10-15m (focusing on shoulder and core stability – for both partners)


CF Blog February 16

Strength:
Bent Row 4×8

WOD: “Crossfit Hope for Kenya”
AMRAP 12
50 Air Squats
30 Push-ups
15 Pull-ups

March and April Member Challenges!!!!!

The March challenge starts now and runs through April 6th.  All you need to do is…compete in the 2013 CrossFit Open!!!  

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link

And, mark your calendars….our April Challenge is going to be all about giving back and donating blood!  UCF will host a Blood Drive on Saturday April 27th from 10am-1pm.  The time frame allows you to complete any one of our morning WODs BEFORE donating (you are not allowed to workout after!).  And, all donors will be entered in a drawing to win a prize raffle that includes a tee shirt of your choice or a
Pure Whey Protein from Stronger Faster Healthier!! 

And, for every member that donates blood on that day, Liz has committed to do 10 burpees per pint donated!

 If you have any questions about this, please email Liz

 

Welcome another addition to the UCF family, Elias Robert Rosensteel, 7lbs 11 oz

Elias Robert Rosensteel
Elias Robert Rosensteel

CF WOD February 16

Strength:
Bent Row 4×8

WOD: “Crossfit Hope for Kenya”
AMRAP 12
50 Air Squats
30 Push-ups
15 Pull-ups


CF Blog February 17

4 Rounds

Chris should probably just stop making bets altogether
Chris should probably just stop making bets altogether

500m Row
5 HSPU
1 Rope Climb
15 Box Jumps (24/20)
5 Power Cleans (135/95)


CF WOD February 17

4 Rounds
500m Row
5 HSPU
1 Rope Climb
15 Box Jumps (24/20)
5 Power Cleans (135/95)


WoD1: Prowler Push/Pull
WoD2: Death by Superstars
Cash Out: Tabata of L/R-Side Plank


CF Blog February 18

***Presidents’ Day – We are operating on a normal schedule!!***

Strength: Back squat 4×1 @ 90%photo (4)

WOD:
Team of 3-4 Complete ¬ if 3 members ¬ 120 reps.  Need as many teams of 4
as possible and each team needs 2 people you don’t know if possible

160 Ball Slams (30/20)
400m Slam Ball Indian Run (30/20)
160 Pushups
400m Slam Ball Indian Run (30/20)
2k Row – can be completed during the ball slam and push-up portions of the
WOD. While one person does slam balls or push-ups another person can be
rowing.

*The slam ball(unless completing the slam ball portion) can never hit the
floor.  If it does, the whole team must stop and do a 5 burpee
penalty

Momma’s Quote of the Week:  “Your present circumstances don’t determine where you can go; they merely determine where you start.”–Nido Qubein

 

The March challenge starts now and runs through April 6th.  All you need to do is…compete in the 2013 CrossFit Open!!!  

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link


CF WOD February 18

Strength: Back squat 4×1 @ 90%

WOD:
Team of 3-4 Complete ¬ if 3 members ¬ 120 reps.  Need as many teams of 4
as possible and each team needs 2 people you don’t know if possible

160 Ball Slams (30/20)
400m Slam Ball Indian Run (30/20)
160 Pushups
400m Slam Ball Indian Run (30/20)
2k Row – can be completed during the ball slam and push-up portions of the
WOD. While one person does slam balls or push-ups another person can be
rowing.

*The slam ball(unless completing the slam ball portion) can never hit the
floor.  If it does, the whole team must stop and do a 5 burpee
penalty


Lunge

 

The lunge has many variations, including stationary lunges, walking lunges, rear lunges and side lunges. Although each variation is slightly different, they all share the same basic form and technique. Learning proper lunge form reduces your risk of knee, hip or low back pain.

 

 

The Basics:

Step forward with one foot into a split stance. Push your hips back and bend your knees to lower into the lunge – dropping your back knee towards the floor.  Your front knee follows the path of your front foot. Do not push your knee forward; instead, focus on the downward motion of the lunge. Descend until your front thigh is parallel to the floor – keeping your knee over your ankle and your shin vertical. Push through the heel of your front foot to propel yourself back to a standing position.

Hips:

Initiate a lunge with your hips, not your knees. After you move into a split stance, push your hips back, unhinging them. Pushing your hips back initiates the downward motion of the lunge; if you start the exercise by bending your knees, this initiates a forward motion, which is incorrect lunging technique and can place undue stress on your knees.

Knees:

After you unhinge your hips, bend your knees to lower your body toward the floor. Do not actively push your knees forward as this places excessive force on the knees. Take large steps and attempt to keep your front knee from moving past your toes. Keep your front knee aligned with your front foot.

Torso:

As with your knees, do not actively lean your torso forward. Your torso will naturally have a slight lean forward as you drop into a lunge. Do not flex or round your lower back; keep it straight, but allow your torso to naturally lean slightly forward.

Best of all the lunge not only helps form shapely, toned legs and backsides but is key to building core stability. Lunges are a key in most good core workouts – building a strong, well-balanced core can improve posture and help prevent back injuries.

 

Today’s Workout:
Skill/Strength: Prowler Pull/Push
WoD2: Death by Superstars
Cash Out: Tabata of L/R-Side Plank


February 18

Today’s Endurance WOD: “Double Tabata”

Tabata – 20sec on/10sec off x8, rest, repeat


WoD1: 30/20/10 – Decline Pushups, Dips, Bar Rows (w/run)
WoD2: 10/20/30 – Scissor Kicks, Bicycle Kicks, Situps


CF Blog February 19

Strength: 20 mins goat work – during goat work get in 3×8 ring rows

WOD:
4 Rounds
Amrap 3 Min
5 Press  (*No Rxed weight ¬ should be able to complete every round unbroken,
but need it as heavy as possible)
5 Lateral Burpee (Over Barbell)
5 Pullups
Rest 1 min

Look Out, CrossFit… Bill$’s son, Charlie, Is a Competitor!!!IMG_5152

This past weekend, 6-year-old Charlie (little$), traveled to Suwanee, GA to compete at the Garage Games One Competition.

Taking on an older Youth Division (7 – 12 yr old), Charlie competed in 3 WODs:

WOD1: 30 15# push presses and a .5 mile run
WOD2: AMRAP 10 – 10 situps , 10 Step ups over a 20″ box with 20# sandbag, 20 foot lunge
WOD3: AMRAP 7 10 cleans, 10 squats, 25 jump rope

Charlie did really well completing and finishing each event. He was the youngest contestant in the entire competition and by the end of the day he had accumulated his own cheering section. Charlie felt especially proud when several of the “Big Guys” told him how well he did and congratulated him.  He had a great day and his dad is very proud. They are both looking forward to the next event in April.

IMG-20130216-00030
Beast Mode

Congrats, Charlie!!!!!!

 

 

 

 

Thank you, Cody for sharing this article from Integrated Fitness:

Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter

by JOSH BOBROWSKY on FEBRUARY 7, 2013

Post image for Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitterSo you are working out hard, eating clean and feeling awesome. Congrats to you! You are getting strong and looking good, especially naked. These are great things, things that we all work toward. You should be very proud of your acccomplishments However, being fit is not a license to be a jerk.Just don’t do it!

1.Their New Pr is Not your warm-up- Ok, the new guy at the gym just hit a new PR ondeadlift, 155 pounds! He couldn’t be happier. Now is not the time to snatch, overhead squat,power clean or hit a set of 30 deadlifts with that weight. You are strong, it’s tempting to rep out but slow your roll, now is the time to congratulate your fellow CrossFitter not show off.

2. No Rep, Not Your Problem- Unless you are a coach, judge, or on staff it is not your job to no rep your fellow CrossFitters during regular workouts. I get it you see someone doingsquats a millimeter above parallel and your brain is about to explode with fury. Don’t do it! Use that primal no rep rage and focus on your own workout push through and become your best not their judge.

3. Big Box Gyms are not your enemy- I love CrossFit and so do you. That doesn’t mean that large gyms are our enemies. It’s a different way of working out. Some of them might even have strange commercials. Just because you don’t do curls and rock out on the elyptical doesn’t mean that you need to hate those who do. You may not agree with the way that they are working out but that’s ok. They might think that our pullups look funny.

4. The grocery store is for picking up food not passing judgment- So you are shopping at the grocery store and you are 83.4% paleo except for your cheat meals. As you are walking through the store this is not a time to instagram, facebook or tweet a picture of the overweight guy and his shopping cart full cookies, snickers, white bread and diet coke. Both you and Mr. Cookie know that his cart is filled with tasty treats that you won’t eat, no need to tell everyone on instagram.

5. Respect Fitness in many forms- Bodybuilding, Figure Competitions, Zumba, MMA, Strongman, Powerlifting P90x, step aerobics, spinning classes, Sports, running the list goes on and on. None of these are CrossFit, as a CrossFitter you probably realize this and because you like CrossFit more than other types of fitness these forms of fitness might make you mad. However, talking badly them them and their athletes makes us look bad as CrossFitters… and not badass in a good way like that guy who just repped out 22 reps on backsquat at 405 pounds , but bad like we are arrogant jerks that other people don’t want to be around.

6.Embrace your non-CrossFit Friends- Before you started CrossFit you likely had some friends that didn’t do CrossFit. When you hang out with those people who don’t do CrossFit talk about interesting things and their interests too. It might sound silly but not that many people outside of CrossFit care about how many burpees you hit at last night’s workout. Remember that guy in high school who walked around always talking about how much he benched? Remember how little you cared about his bench press after the 28th time he told you about it? That’s how some people feel about your Fran, Grace, Burpees, and Prs.

CrossFit is about fitness, community and making yourself better. Not any of the above.

Cheers

Josh Bobrowsky


CF WOD February 19

Strength: 20 mins goat work – during goat work get in 3×8 ring rows

WOD:
4 Rounds
Amrap 3 Min
5 Press  (*No Rxed weight ¬ should be able to complete every round unbroken,
but need it as heavy as possible)
5 Lateral Burpee (Over Barbell)
5 Pullups
Rest 1 min


Run For Your Life

You may of noticed we’ve been running – sprints, intervals, distance – quite a bit lately.  Oh, how observant you are!  Running sometimes gets a bad reputation that seems to be exaggerated by some fitness circles.  Indeed, running is a one-dimensional form of exercise that has the potential to create specific weaknesses or imbalances.  But we Bootcampers take a more balanced approach and don’t shy away from bodyweight exercises, lifting weights, adding agility, or working on coordination.  And in turn, running makes us more well-rounded and athletic.

So, let’s look at 4 popular misconceptions about runners, running, and the sport’s effect on your health.

  1. Running Decreases Muscle Mass – This myth is actually partly true – but for the majority there’s no need to worry.  Running doesn’t “eat muscle” or break it down as fuel.  A running program – say an introductory marathon training plan – will instead just “prevent” additional muscle gain.  Your weight may decrease but muscle mass can easily be maintained by most who are doing complementary strength workouts.  Ultimately, running will only reduce your muscle size if you stop lifting and start running significant mileage.
  2. Running Requires No Skill – Just put one foot in front of the other, right?  Wrong.  Running is a skill-sport, just like any other.  There is no question about it – it takes coordination, strength, and athleticism.  Indeed, this study shows that running economy (i.e., efficiency – or skill) improves as beginner runners naturally refine their gait.  Without a basic understanding of good running form, you’ll not only be slower but your risk of an injury caused by overuse will increase.  Stick to the basics: Increase you cadence to roughly 170-180 steps per minute; land with your foot underneath your body, as opposed to “reaching” out with your foot and over-striding; keep your back tall with a slight forward lean from the ankles (not the waist); try to land on your mid-foot; keep your arms at roughly a 90-degree angle and swing front to back, not across your chest. Those are the basics.  There are additional improvements that you can make, but a better way to improve your form is to follow the basics and just run consistently.
  3. Runners Are Weak – Well, runners who only run are certainly weak!  Just like weight-lifters who only spend time at the gym aren’t very fast.  But a well-rounded training plan will include a lot more than just running – like warm-up drills, strength exercise, dynamic stretches, and mobility work.  Runners who avoid the weight room and skip their core work are bound to get injured.  You can’t let your engine outpace your chassis.  Learning how to build a strong body is something critical for running.  Core work, gym sessions, and body weight exercise should be a consistent part to running to ensure you stay strong and athletic.
  4. Running Increases Inflammation and Chronic Stress – Many claim that distance running can increase “systemic inflammation” that compromises your immune system and promotes oxidative damage.  Even most high mileage and grueling workouts shouldn’t push you to that level unless you dramatically over-train.  Keep in mind that effective training should increase inflammation to promote the adaption response.  Without it, you wouldn’t get faster, gain more endurance, or build strength.  Over-training (however you do it) leads to too much stress, the key is to balance hard training with recovery.

 

Today’s Workout:
WoD1: 30/20/10 – Decline Pushups, Dips, Bar Rows (w/run)
WoD2: 10/20/30 – Scissor Kicks, Bicycle Kicks, Situps


2.20.13 Bring a partner to challenge

photo-13

 

2.20.13 at 6 am in the PIT

Bring your partner – to throwdown against!

In stations, similar to FGB-style.

You and a partner will compete “against” each other in the following.

1 min bike for calories

2 min rest

1 min row for meters

2 min rest

1 min sled pushes

2 min rest

1 min row for calories

We will complete this 3 times!


400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees
400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees


CF Blog February 20

Strength:
Halting Deadlifts 3@55%, 4×3@65%
*Halt @ knees

**Only do halting Deadlifts if you have a 2x body weight deadlift**

If you are not doing Halting Deadlifts do: Deadlifts – 3@75%, 4×3@85%

WOD:
“Tabata”
Med Ball Situps (20/14) ¬ In front of a wall and throw against wall each time
KB Swings 1.5 / 1
Ring Dips
Bottom to Bottom Squats ¬ hold in the bottom during the rest

Time to lace up those kicks and hang out with these ladies!>>>256010_10151204477420568_141253633_o

Endurance is adding a weekend class for all of you who can’t make it to classes during the week starting March 2nd! 

Classes will be held Saturday mornings at 8AM. Most of the time classes will be held at the AG track, but make sure to check the blog beforehand in case we need to hold it in the Pit!

or if you’re more of this mentality, 66990_10200425499822138_951999294_nthat’s ok too…you can hang out with Carter

Don’t forget to register to compete in the 2013 CrossFit Open!!! 

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link


CF WOD February 20

Strength:
Halting Deadlifts 3@55%, 4×3@65%
*Halt @ knees

**Only do halting Deadlifts if you have a 2x body weight deadlift**

If you are not doing Halting Deadlifts do: Deadlifts – 3@75%, 4×3@85%

WOD:
“Tabata”
Med Ball Situps (20/14) ¬ In front of a wall and throw against wall each time
KB Swings 1.5 / 1
Ring Dips
Bottom to Bottom Squats ¬ hold in the bottom during the rest


Food2Fuel

How important is food? Well, it sustains life. Right? You have to eat to live. Food is fuel. So, are you fueling up for a ’72 Gremlin, the Sanford ‘n Son pick up, an old diesel Winnebago or a fine-tuned racing machine? Think about it.

You’ve all heard the quote before and I say it again, “You can’t outperform your diet.” So true. The real gains you’ll see in your performance each morning and in your overall health come from what you eat. This can’t be stressed enough. The fuel you choose to put in your body has absolutely everything to do with your health and well-being.

Now’s a good time to really take a step back and think about how and what you eat. After all summer will be here before you know it. Write down everything you eat, even if it’s just for a week. Look at it. Think about. How can you fine tune the choices you make.

A key part of changing your eating habits is stocking up on the items you need. Throw away the bad stuff you have in your house, go the grocery store and stock up on healthy foods. It’s a lot easier to have a healthy snack when you have the right stuff at hand. Cook in advance and put leftovers in containers. That way it’s easy to grab. Tupperware is your friend.

Keep these 7 rules in mind when choosing your food. They are taken from Michael Pollan, author of The Omnivore’s Dilemma:

1) Don’t eat anything your grandmother wouldn’t recognize as food.
2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.
4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.
5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed. (Likewise, work in snacks before you get hungry… schedule them for certain times each day to regulate metabolism)
6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.
7) Don’t buy food where you buy your gasoline.

Makes sense.

 

Today’s Workout:
400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees
400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees


“The Tens”
10 Rounds of:
10m Broad Jump
10 Extreme Jacks
10 Fire Hydrants
10 Mountain Climbers
Jog Backwards to Start


CF Blog February 21

Strength: Squat cleans OTM for 12 mins (85-95%)2013-02-16 11.45.48

WOD:
21-15-9
Pullups
95lb Thrusters (*Please note, this is NOT “Fran”)

Then complete 100 double unders
*double unders are included in total time

 

The Crossfit Open starts in less than 2 WEEKS!!!  Make sure you get registered…you could even win a prize (either a free month membership, an Ultimate Crossfit hoodie or a t-shirt!!).  

Register Here!!!!

Squat cleans are on the menu for today!
Check out this article from Tabata Times on how you can improve yours!:

Squat Cleans: How Low Can You Go?

In order to get underneath a heavy bar, squat cleans require faster hip and elbow turnover than a power clean.

So you’ve mastered the power clean, and you want to go heavier. What next? Well, if you want to ensure that you get underneath that nasty, heavy bar, then it’s time get low using a squat clean. (For the record, this means having a strong front squat – or developing one soon — so you can stand up with the weight once you catch it.) If you want to get better at squat cleans, or if you’re struggling to get into the proper receiving position, read on. Learn some of the cues for good squat clean form and some of the fixes for bad squat clean form.

Why Squat Cleans?

Squat cleans — or cleans —  add a speed and a coordination component to the movement, which is not used in the power clean. In order to get underneath a heavy bar, squat cleans require faster hip and elbow turnover than a power clean. They also require the athlete to get into a proper front squat position under the bar, thus putting a higher demand on speed, footwork, and hip mobility. Obviously, this adds a tremendous coordination and accuracy component to the movement as well. Making incremental changes in your technique can lead to a PR — just ask any Olympic lifter who has spent years working on this first part of the clean & jerk. If your goal is become a fitter athlete, squat cleans provide a lot of bang for the buck.

Pulling, Jumping, and Catching

A clean breaks down into three distinct pulls.

So what is a squat clean? Basically, a squat clean can be broken down into 3 phases, each of which is equally important to a successful lift:

1. A pulling movement: You are basically pulling the barbell from the floor into a power position at the upper thigh with the hips and knees slightly bent and the weight on your heels.

2. A jumping movement: From the power position, bring the body quickly to a fully extended position. This quickly moves the bar upward and creates space and time to catch the bar in a front squat position.

3. A catching movement: From the top of the jump, you quickly rotate your elbows around the bar while quickly reversing your hips and moving them under the bar into the bottom of a front squat position. This is an active pull under the bar, not just a fall into a squat.

Squat Cleans Allow You to Lift More Weight

Did you know? In the 2011 CrossFit Games Open, athletes were allowed to sub a power clean + a front squat for full cleans, if needed.

Coach Doug Larson of Faction Strength and Conditioning demonstrates the differences between the squat clean and power clean. More importantly, he explains how a squat clean allows you to lift more weight by  pulling under the bar at lower height than a normal power clean and then receiving the bar in a full front squat position.  According to Larson, power cleans typically represent 80-85% of your squat clean. Your 3-rep max for a front squat is also a good weight to help determine a 1-rep max for a squat clean.

continue reading….


CF WOD February 21

Strength: Squat cleans OTM for 12 mins (85-95%)

WOD:
21-15-9
Pullups
95lb Thrusters

Then complete 100 double unders

*double unders are included in total time


Random Notes - FEB

Food print journalism for the soul… Meatpaper, Gather Journal, Lucky Peach

Keep it real, follow your vision, do what you love… Fin Art

The Death of Lady Mondegreen… 15 Classic Lines From Misunderstood Song Lyrics

Weak… Maker’s Mark Drop Their Alcohol by Volume to Meet Demand. People Are Pissed.

Add flavor to your “watered down” bourbon… Bacon Infused Moonshine and Bourbon

Fine art for the paleo enthusiast… Meat America

One day this could replace the Eames lounge chair and outdoor exercise in one fell swoop… Gesund Wohnen Mit Stil (Healthy Living with Style)

Internet: 1 – Guy Fieri: nil… So Guy Fieri Didn’t Buy The Full URL For His Restaurant’s Website

Yippee-Ki-Yay,M!*@&$F^%*#!… Career Arc: Bruce Willis

Fascinating and terrifying… The Extraordinary Science of Addictive Junk Food

Field trip – Mint Museum exhibition… F.O.O.D. (Food, Objects, Objectives, Design)

 

Today’s Workout:
“The Tens”
10m Broad Jump > 10 Xtreme-Jacks > Back Pedal (x10)
10m Side Shuffle > 10 Fire Hydrants > Side Shuffle (x10)
10m Bear Walk > 10 Mtn Climbers > Back Pedal (x10)

Cash Out: 15 Dips + Full Hill Run (x3)


CF Blog February 22

photo (5)
Learning to Snatch…

Strength: Press – 5-5-5

*For the press ¬ do % 65, 75, 85%.  The last set is a max effort set at 85%.

WOD:
AMRAP 5 mins
3 275lb Deadlift
3 Muscle ups
Rest 1 min

AMRAP 5 mins
15 Pushups
10 Over the Box Jumps 24/20

Rest 1 min

AMRAP 5 mins
15 Abmat Situps
20 Jumping Lunges

Open Fever is HERE!!!  Did you know that CrossFit HQ will be announcing the very first Open WOD here in Charlotte (Concord) at CrossFit Vitality, and YOU’RE INVITED??!!!!!  That’s right, you can go and mingle with some peeps from headquarters and brush shoulders with some of the Games’ finest.  Icing on the cake?  Food will be provided by our buds at MODPALEO and there will be beverages of the adult variety (beer).  Cost to you? $0.

We’d love to get a big contingent of UCF peeps there, so if you’re interested in a carpooling situation, sign up at the gym.

For all of the details, see Steve Pinkerton’s message below:

“More Info On March 6th Event at Vitality

Hey guys, lots of emails and phone calls with questions about the live announcement and kickoff to the 2013 Games Season, March 6th here at Vitality. I wanted to provide some more details so you can start to make plans for those that are going to come and hang out with us for the night. HERE is the details of what athletes are coming as well as the other locations for workouts 2-6.

We are expecting between 750 and 1,000 people to make the trip to Vitality and watch as Dan Bailey and Scott Panchik kick off the Open and go head to head in 13.1. ModPaleowill be catering the event and will have food available for those that can get here before the live announcement takes place at 8pm EST.  They will start serving food from 630pm up until the live show starts at 8pm. The live show will last about 30m and will be followed by Dan and Scott taking on 13.1. After the completion of the workout, there will be an afterparty with refreshments (Beer, Water, Soda).

There is no cost to attend and the food and beverages are all being provided by CFHQ at no charge. ModPaleo will be bringing a ton of food and we will have close to 10 kegs but as we all know, if there is one thing that CrossFitters like to do more than working out, it is eating and drinking….so were not sure how long the food will last and how long before the kegs will be dry. My suggestion is that if you are planning on making the trip up to Vitality to check this out, be here as close to 630p as possible.

It would be a really good idea to carpool as much as possible. We will have plenty of parking….it will just depend on how far you end up having to walk. For those that get to Vitality closer to 8pm, my guess is that it will be about an 800m warm-up to get into Vitality, which is fine, but just wanted to give you a heads up. I think if people can carpool, it will alleviate alot of these issues.

I would also recommend you get here well before 8pm if you actually want to “see” Dan and Scott do the workout. If we get anywhere close to 1,000 people here, my bet is that maybe half of that number will be able to actually see the workout. The other half will be in a spillover tent outside…which will have the food and beer….pretty much a win/win either way but just wanted to give you a heads up.

Last I heard, Coach Glassman will be making the trip out here as well and be watching with us as the 2013 season gets underway. We are super humbled to be a part of this and can’t wait to see everyone at the event.”

In related news, have YOU registered for the Open yet?  If not, here are a couple of reasons why you should:

  • We will be doing the Open WODs every Saturday in the gym during class times, so it gives you an opportunity to be judged and supported in a friendly, encouraging environment
  • It gives you an opportunity to compare yourself against other athletes around the world – see how you stack up against others of your age and fitness level
  • It’s FUN!!!!
  • You can measure your improvement from last year
  • You can help our gym qualify a team for Regionals
  • It’s an opportunity to become a bigger part of and build our UCF community
  • It’s our Member Challenge for the month of March
  • You could win PRIZES just for registering and participating….like a free month’s membership!!!

If you have any questions or concerns – please ask one of the trainers the register HERE!!!!


CF WOD February 22

Strength: Press – 5-5-5

*For the press ¬ do % 65, 75, 85%.  The last set is a max effort set at 85%.

WOD:
AMRAP 5 mins
3 275lb Deadlift
3 Muscle ups
Rest 1 min

AMRAP 5 mins
15 Pushups
10 Over the Box Jumps 24/20

Rest 1 min

AMRAP 5 mins
15 Abmat Situps
20 Jumping Lunges


Skill: Box Jumps – Max Height Box Jump
WoD: AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders


Mmmm!

Dark Chocolate and Stout Braised Ribs

Ingredients
  • 3-4 ribs per person, beef short ribs or pork side ribs
  • 2 tablespoons oil
  • 1 carrot, roughly chopped
  • 1 onion, roughly chopped
  • 1 celery stalk, roughly chopped
  • 1 head of garlic, cut in half (don’t worry about peeling it)
  • 1 650ml bottle of chocolate or espresso beer
  • 1 tablespoon of chipotles in adobo sauce
  • 1 teaspoon espresso powder (or a shot of espresso)
  • 1 teaspoon peppercorns
  • ½ cup loosely packed brown sugar
  • 1½ ounces of finely chopped dark chocolate (about 2 generous tablespoons)
  • Water or stock to cover
  • ¼ cup butter
  • ¼ cup flour
  • Salt and pepper to taste
Instructions
  1. Lightly salt each rib. Heat oil in a large, oven-proof pot over high heat. Working in batches, add ribs to hot oil and sear on all sides until browned. Set browned ribs aside.
  2. Once all ribs have been seared, add onion, garlic, carrot and celery to the pot and cook, stirring for 2 minutes. There will be lots of delicious brown bits on the bottom of your pot by this point. Add a splash of beer and, using a wooden spoon, scrape the bottom of the pot to loosen all the brown bits. Add the chipotle, espresso, peppercorns and brown sugar and stir to combine.
  3. Add ribs back into pot. Try to keep them in a single layer, stacking them upright if necessary. Pour over the rest of the beer and enough water to just barely cover the ribs.
  4. At this point you have two choices. You can either finish cooking them over very low heat on your stovetop or you can finish them in your oven at 320 degrees. Either way you will want continue cooking them for 4-5 hours. During this time you can basically just walk away from them. If they are on the stovetop just make sure they are barely at a simmer.
  5. Once they have finished cooking, remove the pot from the oven or the element. Carefully remove the ribs (they will be very tender!) and set aside.
  6. Strain the cooking liquid into a large bowl. A colander works great for this. Be careful, it will be VERY hot.
  7. Give the cooking pot a quick rinse and strain the cooking liquid back into the pot through a fine mesh strainer.
  8. In a medium size pan melt the butter. Add the flour and cook, whisking, for 2 minutes. Add a ¼ cup of the cooking liquid to the butter flour mixture and whisk to combine. Contine adding more of the cooking liquid until it resembles a thick sauce. At this point you can pour everything in the pan back into the pot.
  9. Add the chocolate to the pot and season generously with salt and pepper.
  10. Add the ribs back into the pot and toss very gently to coat.
  11. Enjoy!
Notes:
If you want you can skip the step of searing the ribs. I have made this recipe both with searing the ribs and not and haven’t noticed a difference in the flavour. I do think that the ribs have a nicer finished appearance and tend to hold together better if they are seared. I haven’t specified a quantity of ribs on purpose. I have made this same recipe for a huge pot of ribs and a small pot and the rest of the ingredient amounts remain the same. If you buy your ribs as a rack, make sure you cut it into individual ribs before you start the recipe.

 

Today’s Workout:
Skill: Box Jumps – Jump Circuit x3
WoD: AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders


CF Blog February 23

WOD:photo (6)
20 Front Squat (205/135)
30 Box Jumps (30/24)
40 KB Swings (1.5/1)
50 Wall Balls (20/14)

*Remember, Endurance Saturdays kick off in March…

Open Fever is HERE!!!  Did you know that CrossFit HQ will be announcing the very first Open WOD here in Charlotte (Concord) at CrossFit Vitality, and YOU’RE INVITED??!!!!!  That’s right, you can go and mingle with some peeps from headquarters and brush shoulders with some of the Games’ finest.  Icing on the cake?  Food will be provided by our buds at MODPALEO and there will be beverages of the adult variety (beer).  Cost to you? $0.

We’d love to get a big contingent of UCF peeps there, so if you’re interested in a carpooling situation, sign up at the gym. **If we have enough interest we will look into renting a bus!!!!

For all of the details, see Steve Pinkerton’s message below:

“More Info On March 6th Event at Vitality

Hey guys, lots of emails and phone calls with questions about the live announcement and kickoff to the 2013 Games Season, March 6th here at Vitality. I wanted to provide some more details so you can start to make plans for those that are going to come and hang out with us for the night. HERE is the details of what athletes are coming as well as the other locations for workouts 2-6.

We are expecting between 750 and 1,000 people to make the trip to Vitality and watch as Dan Bailey and Scott Panchik kick off the Open and go head to head in 13.1. ModPaleowill be catering the event and will have food available for those that can get here before the live announcement takes place at 8pm EST.  They will start serving food from 630pm up until the live show starts at 8pm. The live show will last about 30m and will be followed by Dan and Scott taking on 13.1. After the completion of the workout, there will be an afterparty with refreshments (Beer, Water, Soda).

There is no cost to attend and the food and beverages are all being provided by CFHQ at no charge. ModPaleo will be bringing a ton of food and we will have close to 10 kegs but as we all know, if there is one thing that CrossFitters like to do more than working out, it is eating and drinking….so were not sure how long the food will last and how long before the kegs will be dry. My suggestion is that if you are planning on making the trip up to Vitality to check this out, be here as close to 630p as possible.

It would be a really good idea to carpool as much as possible. We will have plenty of parking….it will just depend on how far you end up having to walk. For those that get to Vitality closer to 8pm, my guess is that it will be about an 800m warm-up to get into Vitality, which is fine, but just wanted to give you a heads up. I think if people can carpool, it will alleviate alot of these issues.

I would also recommend you get here well before 8pm if you actually want to “see” Dan and Scott do the workout. If we get anywhere close to 1,000 people here, my bet is that maybe half of that number will be able to actually see the workout. The other half will be in a spillover tent outside…which will have the food and beer….pretty much a win/win either way but just wanted to give you a heads up.

Last I heard, Coach Glassman will be making the trip out here as well and be watching with us as the 2013 season gets underway. We are super humbled to be a part of this and can’t wait to see everyone at the event.”

In related news, have YOU registered for the Open yet?  If not, here are a couple of reasons why you should:

  • We will be doing the Open WODs every Saturday in the gym during class times, so it gives you an opportunity to be judged and supported in a friendly, encouraging environment
  • It gives you an opportunity to compare yourself against other athletes around the world – see how you stack up against others of your age and fitness level
  • It’s FUN!!!!
  • You can measure your improvement from last year
  • You can help our gym qualify a team for Regionals
  • It’s an opportunity to become a bigger part of and build our UCF community
  • It’s our Member Challenge for the month of March
  • You could win PRIZES just for registering and participating….like a free month’s membership!!!

If you have any questions or concerns – please ask one of the trainers the register HERE!!!!


CF WOD February 23

WOD:
20 Front Squat (205/135)
30 Box Jumps (30/24)
40 KB Swings (1.5/1)
50 Wall Balls (20/14)


CF Blog February 24

WOD: “Nicole”2013-02-16 11.55.30
AMRAP 20
400m Run
Max Rep Pull-ups


CF WOD February 24

WOD: “Nicole”
AMRAP 20
400m Run
Max Rep Pull-ups


Long interval week – THREE Endurance workouts this week!

DSC00093

 

‘T’ becoming an Endurance regular…

2.25.13 @ AG Track at 5:30 PM (if there is a canceled class due to rain, we will post an hour before class to COMMENTS section of blog).

TIMED mile, REST,

4 x 400s

2.27.13 @ 6 AM in the PIT

Long WOD for time:

1000m row——800m run——–800m row——-600m run——–600m row——–400m run——-400m row———200m run——

200m row——100m run

Extra Credit – BW sled pushes

3.2.13 @ 8 AM at the AG track – this is our first SATURDAY WOD of the year!

400-800-1200-800-400


AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Sprint
1. 15 squats
2. 15 bird dogs


CF Blog February 25

Strength: Back Squats 3×2 @80%, 3×2 @85%

WOD:

It's Monday, time to get back to work
It’s Monday, time to get back to work

2 Rounds
1 min Calorie Row
1 min Ball Slams (30/20)
1 min Box Jumps (24/20)
1 min Pistols
1 min Rest

Post wod Core:
3×10 hollow rocks
3×10 arch rocks
Alternate Btwn the two

 

Momma’s Quote of the Week:  “Success is steady progress toward one’s personal goals.”–Jim Rohn

 

 

 

 

We’ve heard a lot of requests lately for longer WODs.  Here’s the thing: CrossFit WODs are intended to be INTENSE, POWER DRIVEN workouts – this is where the magic happens (this is what makes CrossFit different from your everyday, athletic conditioning class).  But, you can only keep up your maximum power output for so long.  In short, as the duration of the workout goes on, the intensity and the power output decrease.  Short workout = high intensity.  Long workout = lower intensity.

Still not ready to give up those 45 minute sweat sessions?  Here’s a great article from Bennington Crossfit, highlighting why CrossFit WODs operate within certain time domains:

Why So Short? 

A distinguishing aspect of CrossFit training that many people wonder about is why many of the workouts are so short. Some of the workouts in CrossFit can be done in two to three minutes, such as the infamous “Fran”, while many more average between ten to fifteen minutes to complete. Why so short? The answer: metabolic conditioning and power, both of which are directly linked.Short workouts, done at high-intensity, improve both aerobic and anaerobic output. These short workouts are typically referred to as a metabolic conditioning drill, or “met-con”, and are a process of training for our bodies to improve our energy output throughout the range of metabolic processes. That includes both our aerobic process and our anaerobic processes. Our aerobic metabolic process involves the burning of body fat for energy, and is a long term energy process. This is the process that you use when you go for a walk or jog, or perform another low to mid-intensity activity. Our anaerobic processes use either creatine phosphate, or glycogen (a form of glucose), and are made for much shorter, high-intensity activities. When we train in short, high-intensity workouts it improves these processes to allow us to perform at high-intensity for a longer period of time. Additionally, studies have shown that training anaerobically improves both anaerobic processes and aerobic processes, but the same is not necessarily true the other way around.

The other aspect of these short workouts has to do with power. Power is simply the amount of work we do, divided by the amount of time it takes us to complete that work. Power is the ultimate measurement of our fitness. The greater the power output, the greater the intensity, and intensity is what gives us results. But, the only way to improve our power output for a given workout is to do it faster! This is a main reason so many workouts are done against a timer. Additionally, referring back to the issue of metabolic conditioning, our bodies can only put out a high level of power (high-intensity) for a specified length of time. By increasing our metabolic conditioning, we are able to sustain a higher level of output for a specified period of time, thus increasing our power.

By putting our bodies under the stress of the short, high-intensity workouts of CrossFit, we are improving every aspect of our athleticism: metabolic conditioning, power, as well as whatever components of fitness are specifically associated with the individual exercises of the workouts. CrossFit has developed some of the most well-rounded athletes in the world, and it is all due in large part to these short, high-intensity workouts. The next time you decide to get on the treadmill to do “cardio” for an hour, or a thirty minute abs session, ask yourself, “Why so long?”

 

CF WOD February 25

Strength: Back Squats 3×2 @80%, 3×2 @85%

WOD:
2 Rounds
1 min Calorie Row
1 min Ball Slams (30/20)
1 min Box Jumps (24/20)
1 min Pistols
1 min Rest

Post wod Core:
3×10 hollow rocks
3×10 arch rocks
Alternate Btwn the two


burpees

Today’s lesson… The Burpee: According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness.  Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII.

To perform a burpee, lower yourself to a squat position with your hands on the ground in front of your feet. Kick your feet out behind you while simultaneously lowering yourself into the bottom portion of a push-up – your chest and thighs should touch the ground at the same time and remember to keep your whole body, especially your midline, tight. Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms – you will perform a push-up as you return to the starting squat position. Leap up as high as possible from the squat position. Repeat, as fast as possible.

Think of the burpee done in six deliberate movements:

  1. Squat
  2. Kick out to plank
  3. Chest to ground
  4. Push-up to plank
  5. Kick legs back into a squat
  6. Jump off the ground

Or quickly… squat, sprawl, push-up, and jump.

 

Today’s Workout:
AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Sprint
1. 15 squats
2. 15 bird dogs


Skill/Strength:
KB Deadlift – 5×5
WoD:
4 rounds
20 Slam Balls
7 K2E
20 DB Rows (35/20)
7 Wall Walks
20 Double Unders


CF Blog February 26

Strength: Bench Press 5 @50%, 2×2 @75%, 1 @85%, 2×1 @95%, 3×3 @85%2013-02-08 10.39.40

WOD: “Nate”
AMRAP 20
2 Muscle-ups
4 HSPU
8 KB Swings (2/1.5)

*MU sub 2 c2b pull-ups, 2 ring dips

*Post-WOD Mobility*
Trainer-led group stretch

SOC-Nate-Hardy-th.jpg

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Open Fever is HERE!!!  Did you know that on Wednesday, March 6th CrossFit HQ will be announcing the very first Open WOD here in Charlotte (Concord) at CrossFit Vitality, and YOU’RE INVITED??!!!!!  That’s right, you can go and mingle with some peeps from headquarters and brush shoulders with some of the Games’ finest.  Icing on the cake?  Food will be provided by our buds at MODPALEO and there will be beverages of the adult variety (beer).  Cost to you? $0.

We’d love to get a big contingent of UCF peeps there, so if you’re interested in a carpooling situation, sign up at the gym. **If we have enough interest we will look into renting a bus!!!!

In related news, have YOU registered for the Open yet?  If not, here are a couple of reasons why you should:

  • We will be doing the Open WODs every Saturday in the gym during class times, so it gives you an opportunity to be judged and supported in a friendly, encouraging environment
  • It gives you an opportunity to compare yourself against other athletes around the world – see how you stack up against others of your age and fitness level
  • It’s FUN!!!!
  • You can measure your improvement from last year
  • You can help our gym qualify a team for Regionals
  • It’s an opportunity to become a bigger part of and build our UCF community
  • It’s our Member Challenge for the month of March
  • You could win PRIZES just for registering and participating….like a free month’s membership!!!

If you have any questions or concerns – please ask one of the trainers the register HERE!!!!


CF WOD February 26

Strength: Bench Press 5 @50%, 2×2 @75%, 1 @85%, 2×1 @95%, 3×3 @85%

WOD: “Nate”
AMRAP 20
2 Muscle-ups
4 HSPU
8 KB Swings (2/1.5)

*MU sub 2 c2b pull-ups, 2 ring dips

*Post-WOD Mobility*
Trainer-led group stretch


thinking cap

Random Thoughts…

  • Listen to your body.
  • Move often… move with intent.
  • Nail the basics… Don’t get wrapped up in the minutiae. Success is about mastering fundamentals.
  • Self-talk is powerful. Use “I choose/choose not to” rather than “I have to/can’t”. This is the genesis of personal accountability and sustainable health.
  • Your thoughts and your environment shape your behavior. Nurture them and use them to your advantage.
  • Have an exercise and nutrition mission statement. Having a clear idea of why you are doing what you do will solidify your habits as your core values – rather than just abstract thoughts.
  • Slow down… enjoy, savor and nurture the process of preparing and eating food.
  • Write down what you eat. Be specific and honest. Food logging creates instant self-awareness and accountability.
  • All diets work (or fail): What “works” is consistent adherence. Find an eating pattern that is nutrient-dense while providing just enough calories to support your activities.
  • Fat loss simplified: Get in a deficit and get adequate protein – the rest is details.
  • You don’t need to “cleanse” or “detox” – your organs do a wonderful job of that.
  • Eating 6x per day can work well… so can eating only 3x per day. Customize your meal frequency to suit your lifestyle.
  • Learn 3-4 good healthy and quick recipes. These can be your go-to meals when in a pinch.
  • Set aside 7-10 minutes every morning to prepare food for the day.
  • To help organize your eating – try designating foods on different nights to simplify things; ie. Meatless Monday, chicken on Tuesday, fish on Wednesday, etc…
  • Hit a grocery store at lunch or on the way home rather than a drive-through. This also applies for road trips.
  • No single food (or category of foods) makes you fat and no single food (or category of foods) will make you thin.
  • Learn the difference between “hunger“ and “appetite”. Hunger is a physiological response placated by eating enough while appetite compels us to eat beyond that point.
  • Moderation: It’s less than you think it is.
  • There is no universally-decided-upon definition of “clean eating.” Strive to eat well most of the time and allow for occasional indulgences and “dirty” foods. Try not to categorize foods as “good” and “bad.”
  • You will never regret working out once it’s done. You will, however regret skipping it.
  • Attack your weaknesses and challenge yourself.
  • Comparison is the thief of joy. You are unique and you and you alone should be your only barometer.
  • Training for strength is your front-line intervention for health benefits. Make it your foundational form of exercise.
  • If you are capable of moving faster – DO IT! You will gain more benefit in a shorter period of time.
  • Yoga and Pilates can be effective but if your goal is fat loss or performance-based – they should be “extra’s” when you’ve done your strength/metabolic/cardio work.
  • Foam rollers, muscle rollers and other myofascial release tools are your friends. Make them part of every workout.
  • Have only 10 minutes for a workout? Spend 2-3 minutes on mobility/warm-up then jump into a metabolic circuit. Pick 2-6 exercises multi-joint exercises and repeat – little-to-no rest.
  • Be aware of your posture and how you carry yourself in seated, standing, walking, running or training. Awareness is AT LEAST half the battle.
  • Do something daily for your posture and mobility. This may be as simple as getting away from your desk more frequently.
  • Treat workouts like work commitments in that they are set in stone. Take this a step further, however and treat your training sessions like “rewards” for a day of work.
  • Enter into and re-commit to your health journey knowing that it won’t be easy.
  • Definition of insanity? Doing the same things this year as you did last year and expecting a different result.
  • Work out because you love your body – not because you hate it.
  • Educate yourself: Read, absorb and apply the information to your situation.
  • 2 bad days can ruin 5 good ones: Use your weekends to capitalize on healthy living instead of an excuse to “let lose”.
  • Your true test is not keeping on track when you are motivated and life is smooth but rather keeping at it when life throws you curve balls and you don’t feel motivated.
  • Long-term success often comes down to preventing lapses from turning into full-blown re-lapses. You will slip and stumble. Get back up – as many times as it takes.
  • A new body won’t change who you are as a person. It is not a missing link to happiness or fulfillment. It IS, however, capable of many amazing physical and psychological benefits that can make you feel better about whom you already are and what you are capable of.
  • Have fun… no matter what your path, learn to be process-oriented rather than product oriented. Enjoy the journey and don’t put much stock in the “when.”

Let’s hear it from you, have anything to add?  Post it in the comments below!

 

Today’s Workout:
Skill/Strength:
KB Deadlift – 5×5
WoD:
4 rounds
20 Slam Balls
7 K2E
20 DB Rows (35/20)
7 Wall Walks
20 Double Unders


4 x 800 m sprints – decreasing rest time 4, 3, 2 minutes between intervals


CF Blog February 27

Speed:photo (7)
2x20m Sprints
4x30m Sprints
5x10m Flying Starts

*rest 30sec btwn efforts

*flying start – take 10m to accelerate, you should be full speed by the
time you hit your start. So, 10m to accelerate to full speed then 10m
sprint totaling 20m in all.

Strength: 
Deadlift 3 @50%, 3 @60%, 4×1 @80%, 2×1 @90%

Core:
3x max rep toes to bar

The 2013 CrossFit Open officially starts next week with the announcement of the first WOD happening at CF Vitality.  Although our gym boasts well over 300 awesome members, currently, we only have 44 people signed up to compete!!  I think we can do better!!

I’ve already listed the many reasons why you (yes, YOU!) should register to compete – among them fun, community, and the possibility of a free membership – but let’s take it a step further.  I would like everyone reading this blog to post to the comment section below, their favorite CF Open memory/experience from the past two years.

I’ll start:
During last year’s Snatch WOD- I saw countless peeps hit a new snatch PR.  They didn’t even realize they had it in them, but in the spirit of the moment they gave all of themselves and threw unheard of weight up overhead.  The snatches didn’t all look pretty, (Lance: “Look away, Mie!!”) but they were sweet victories…

Or how about the kids that added to the cheering section of the gym, seeing for the first time their parents in a new light…as efforts were poured on the floor, demonstrating the heart, will and desire of sport…

And then (my favorite), after the last WOD – the “Fran” ladder, the countless smiles that reverberated through the gym as athletes acknowledged the vast improvement in their scores from the previous year…

The memories are great, let’s continue to build our community and add to them!

Register here


CF WOD February 27

Speed:
2x20m Sprints
4x30m Sprints
5x10m Flying Starts

*rest 30sec btwn efforts

*flying start – take 10m to accelerate, you should be full speed by the
time you hit your start. So, 10m to accelerate to full speed then 10m
sprint totaling 20m in all.

Strength:
Deadlift 3 @50%, 3 @60%, 4×1 @80%, 2×1 @90%

Core:
3x max rep toes to bar


Sexy Beast

 

“Here we go, harpin’ on food again…”

But no really, this is pretty cool – an artist’s observation on what’s in people’s fridges. Literally, You Are What You Eat. Tells you a lot about people, huh? What does your fridge say about you?

 

You Are What You Eat is a series of portraits made by examining the interiors of refrigerators in homes across the United States.

For three years I traveled around the country exploring food issues. The more time I spent speaking and listening to individual stories, the more I began to think about the foods we consume and the effects they have on us as individuals and communities.

An intense curiosity and questions about stewardship led me to begin to make these unconventional portraits. A refrigerator is both a private and a shared space. One person likened the question, “May I photograph the interior of your fridge?” to asking someone to pose nude for the camera.

Each fridge is photographed “as is”. Nothing added, nothing taken away.

These are portraits of the rich and the poor. Vegetarians, Republicans, members of the NRA, those left out, the under appreciated, former POWs, dreamers, and so much more. We never know the full story of one’s life.

My hope is that we will think deeply about how we care.

How we care for our bodies. How we care for others. And how we care for the land.

While you’re clicking on that link up there, click over here.

 

Today’s Workout:
4 x 800 m sprints – decreasing rest time 4, 3, 2 minutes between intervals


WoD:
50 Hip Thrusters
50 Sit ups
50 Dips (on benches at top of stairs)
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work


CF Blog February 28

Strength: Weighted Pull-ups 5-5-5, Weighted Dips 5-5-5

Diogo - Strict, L-Sit Muscle-ups...because all of the tall rings were taken
Diogo – Strict, L-Sit Muscle-ups…because all of the tall rings were taken

WOD:
3 Rounds
5 Shoulder to Overhead (155/105)
25 Double Unders
10 Toes 2 Bar
400m Run

Post WOD:
Shoulder Mobility

It’s that time of year again, and once more, I find myself writing in honor of Eating Disorders Awareness Week (if you’re wondering why I am strangely passionate about it, you may recall this article that I posted last year.)

CrossFit and EDs

Within the CrossFit community, there has been a popular notion that CrossFit can help cure Eating Disorders.  As a person recovering from an ED, I tend to agree – trading out the focus on aesthetics and replacing it with a focus on good health and performance is a great thing.  After all, strong is the new skinny, right?

Yes.  But I would also issue a word of caution: the potential for excessiveness within the CrossFit world could lead to some negative consequences.  The thing is people with Eating Disorders typically have extreme, addictive personalities (you know, the kind of personality that lends itself perfectly to CrossFit).  And, just as recovering alcoholics tend to replace one vice with another, people can also trade out their focus on their ED for a new focus on CrossFit.

So what’s the problem?

Well for one, like many other addictions/mental diseases, the reality is that relapses happen – I’ve had my share over the years.  And, like it or not (and most of you do), CrossFit boasts a certain sex appeal.  We now know and understand that the intensity of the WODs coupled with a clean diet has that side effect of “looking good naked.”  What’s more, somewhere mid-WOD athletes tend to get about as naked as they can get – men go shirtless and women bound about in skimpy shorts and sports bras.  While we don’t train for aesthetics, even performance motivated athletes can fall prey to body image issues (I’ll admit, I’m guilty of wanting to look as good as Cheeks McGoo running around in her glorified underwear).

Being concerned with and taking pride in your appearance is perfectly normal (and encouraged!), but when your previous focus on training is lost to a new focus on weight and looks, you may have a problem.  If you are overtraining – foregoing rest days and spending countless hours in the gym – not eating enough, or not allowing your body ample recovery, you put yourself at risk for both injury and illness.

So how do you make CrossFit work for you and maintain the positive effects for which it was designed?  Striking a BALANCE between eating real foods that nourish your body, rest, and activity.

For me, CrossFit and the Paleo lifestyle have afforded me a sense of normalcy (I’ve chosen the Paleo diet over the Zone diet because there is no element of restrictiveness – the governing aspect of much of my life).  I can focus on being healthy and attaining strength goals that I’ve set for myself, instead of focusing on calories or numbers on the scale.  Likewise, I think this approach could be very beneficial for many others with EDs, provided that they keep themselves in check, understand what their training goals are, and adopt a level of balance.

Eating Disorders and body image issues are a slippery slope.  If you, or someone you know is heading down that path, please talk to someone.  I’m always available if you need to be pointed in the right direction.

 


CF WOD February 28

Strength: Weighted Pull-ups 5-5-5, Weighted Dips 5-5-5

WOD:
3 Rounds
5 Shoulder to Overhead (155/105)
25 Double Unders
10 Toes 2 Bar
400m Run

Post WOD:
Shoulder Mobility

 


Random Notes - FEB

Random Notes – it’s all about the linking… Any Two Pages on the Web Are Connected By 19 Clicks or Less

Our secret is out… The Benefits of Exercising Outdoors

Is anyone surprised by this – not really… The Truth Behind Calorie Labels

I think I say this every week – know your food source, know what you’re eating… Survey Finds That Fish Are Often Not What Label Says

Fist Maker’s Mark, now Budweiser… AB InBev Overstates Alcohol in Budweiser, Lawsuit Claims

I wonder which is more difficult, creating the maze or getting through it… Incredibly Detailed Hand-Drawn Maze That Took 7 Years to Make

A weekly illustrated atlas… Windows of New York

Great music + great movie… The 30 Greatest Rock & Roll Movie Moments

Nirvana… Happy Birthday, Kurt Cobain: Peek Inside the Icon’s Letters & Journals

Atoms for Peace – a new “supergroup”… ‘Amok’ Stream: Atoms For Peace Album Available for Listening

Do kids even collect baseball cards anymore… Holy Grail: The T206 Honus Wagner

TV dinners… 10 Terrific Food Documentaries to Stream on Netflix

I counted 4 in Charleston, 0 in Charlotte… The Daily Meal’s 101 Best Restaurants in America

 

Today’s Workout:
WoD: for time complete…
50 Hip Thrusters
50 Sit ups
50 Dips
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work


CF Blog March 1

Strength: Front Squat 3×3 @75%

welcome, Anders
welcome, Anders

WOD: “The Chief”
 AMRAP 3 min
3 Power Clean (135/95)
6 Push-ups
9 Air Squats
Rest 1 min, repeat for a total of 5 cycles

 *For this WOD we start back over at the beginning each round. You keep score of how many rounds in each cycle that you get.

Winner, winner, chicken dinner!!!

Congrats, Stephen Sylvester for being the lucky winner of a new pair of Inov8s, courtesy of Omega Sports on Park Rd.  Thanks, Omega!!

News/Announcements:

**More black and white UCF zip-up hoodies are in stock!!!  Lots of sizes available!!

**The Open Starts in less than a week!!!  Register here

**Coach Blauer will be at CrossFit Fort Bragg on May 11th teaching a “CrossFit Defense” course:
The CFD course is a fast-paced 1-day program open to anyone, from a new
athlete with no self-defense background to even the most experienced
athlete, martial artist. The course is a great introduction to Coach
Blauer’s SPEAR System and provides multiple drills, reps and insight into
how to use it effectively for personal defense. We’ve
also analyzed CrossFit movements that parallel close quarter tactics to
create some very cool drills.

The mental side is also covered in the course, we’ve included blocks on
fear management and strategy as well as sections to help with aggression
development (the mind-set needed in a real fight).

CrossFit Defense represents an entirely new approach to self-defense.

Read the full description here:
http://www.crossfit.com/cf-info/specialty<http://www.crossfit.com/cf-info/specialty_certs.html>


CF WOD March 1

Strength: Front Squat 3×3 @75%

WOD: “The Chief”
AMRAP 3 min
3 Power Clean (135/95)
6 Push-ups
9 Air Squats
Rest 1 min, repeat for a total of 5 cycles

*For this WOD we start back over at the beginning each round. You keep score of how many rounds in each cycle that you get.


January-2013

HAPPY NEW YEAR!

Now that the holidays are over and the new year is upon us it’s time to tackle those 2013 fitness resolutions.  UCF Bootcamp is ready are you?!?  All classes resume tomorrow, Wednesday, January 2nd in the park.  Let’s kick 2013 off right and build a stronger, faster, healthier you!

It isn’t a resolution, per se, but a way of re-envisioning the potential impact of a year’s time and purpose, Primal Actualization: Realizing Your Inner Potential.


‘Tis the season to be TRAINING!

The 2013 Reebok Crossfit Games Open is just a few months away. In 2011 the Open saw 26,000 athletes register. In 2012 that number increased to almost 70,000. This year promises to be even bigger!!!

Registration for the Open will begin on January 30th. This years Open will run from March 6 – April 7th with athletes doing one workout per week for the 5 weeks of the Open. Athletes will compete to qualify for the Regionals (semi-finals) and will also get to see how they stack up against the rest of the world!

We will be running the Open workouts on Saturdays at Ultimate Crossfit during regular class times. You may also do (or repeat) the workout during regular Open Gym times. The Team Competition in the Open will be organized in the same fashion as last year. However, this year Ultimate Crossfit is going to try and field two teams to qualify for the Regionals. Team ORANGE and Team BLACK!!!

There is now a new Master’s Division in the Open: Men and Women ages 40-44. This is on top of the four age categories from last year: 45-49, 50-54, 55-59 and 60 Plus. So, no you are not too old to do this 🙂

There is some prize money included in this years Open: The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout.

If you are interested in trying out for one of  Ultimate Crossfit’s Regionals teams please email mike@ultimatecrossfit.com or jayme@ultimatecrossfit.com

**Registration doesn’t open until Jan 30. The official games site info is here.


BC WOD 1/2

THURSDAY> Row 4:2:1:2:4 – Row 4 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 1 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 4 min. Row for max distance each effort.


CF Blog January 2

Skill: Gymnastics Practice – muscle-ups, hand stand work, pull-up variations

WOD: AMRAP 15
3 Muscle-up
12 Dynamic Push-ups (plate)
24 Walking Lunges
300m Row
36 Double Unders
*MU sub – 2 c2b pull-ups and 2 ring dips done all in a row. So this would be 6 c2b pull-ups, 6 rings dips then on to the 12 push-ups.

Core: 3 x 10 Hollow Rocks 3 x 15 Back Extensions alternate btwn sets

Check out this great article from alms.com about Ultimate’s own Morgan Brady!

CORE Philosophies for a Championship ALMS Team

How CORE autosport’s Morgan Brady built the top PC team in the U.S.

BRASELTON, Ga. (Dec. 27, 2012) – In April of 2010, CORE autosport founder Jonathan Bennett showed his new team manager Morgan Brady into an office at Composite Resources, Bennett’s manufacturing company. ‘Call me when you have a race team,’ Bennett said. That’s a lot of faith to place in someone you met at a gym wearing an American Le Mans Series presented by Tequila Patrón shirt, but Bennett made a shrewd choice in Brady who has since delivered back-to-back PC championships for CORE.

Brady made his own leap of faith when he met Jon. The mild-mannered business owner’s second statement upon meeting Brady was ‘I’m going to start an ALMS team in Charlotte.’ It was a bold declaration, but a tour of Bennett’s Composite Resources operation convinced Brady this was a real opportunity to build a successful race team.

“Composite Resources appeared to me to be a mini-McLaren-esque operation applied to the composite manufacturing industry,” Brady recalled. “There was a feel and an air of all of the important values of racing in terms of organization, cleanliness and presentation. There was a very precise way of doing things. Although they weren’t motorsports related, there was a general sense that I could tell would carry over to the racing industry.”

Bennett’s financial commitment to racing and time were in Brady’s favor. He was hired in April of 2010, while Bennett was competing in the IMSA Prototype Lites Championship. CORE autosport slowly took over ownership of the team, establishing an inventory of staff and equipment and the framework for a race team. After winning the 2010 L1 team and drivers’ championship, Bennett was ready to make the leap to ALMS; Brady wasn’t so sure.

“By the time we got to Petit Le Mans, Jon was really gung-ho to go into ALMS the next year,” Brady said. “I told him ‘you need to promise me that if we put out a press release saying we’re going to run LMPC in 2011, you have to promise me we’ll do it,’ and that’s exactly what we did. That to me was a strong indicator of Jon’s personality and that he’s for real and not messing around. We’d only worked together for a short time at that point and unfortunately racing is notorious for guys that say one thing and do another, but Jon Bennett is absolutely a man of his word.”

In 2011, its first year of PC competition, CORE autosport won two races en route to the PC team championship and a three-way tie for the drivers’ championship with pilots Gunnar Jeannette and Ricardo Gonzalez (who tied with Genoa Racing’s Eric Lux).

People have certainly been a key component of CORE’s success, not just finding the right people, but getting them to all work in concert as a team. Brady found this particularly challenging in the first season when everyone was new and brought different ideas, philosophies and attitudes to the shop. His primary strategy was clear and consistent communication.

“From absolutely day one, set out clear values on what’s important,” Morgan advised. “Set out your priorities and goals and stick to them. Remind people every day of what we’re here for, what we’re doing and what’s expected of them.”

What was expected from the 2011 PC champions was another championship in 2012. Morgan says that constant improvement is one of the philosophies set for the team. Improvement can come from anywhere, from the newest employee to the most senior, because part of communication is sharing ideas and working together to solve problems.

Even with a new set of drivers in 2012, CORE claimed its second consecutive team championship and driver championship with rookie Alex Popow. Bennett and Colin Braun were a close second in the driver points. Bennett even scored his first four ALMS race wins (Mazda Raceway, Lime Rock Park, Road America and VIR).

“When Morgan and I met several years ago, I talked to him of what my expectations were for owning and running a team and how important organization is to me,” Bennett shared. “Luckily, in Morgan, I found a bit of a kindred spirit, where we share the same philosophy in how things should be done.

“I think the proof that we’ve done well with different driver lineups underlines the importance of being organized and having a plan every weekend for each event. Clearly, we’re not the only team that comes to the races prepared and organized, but I do think we do it on a consistent basis and the good results are a part of that preparation.”

Both Bennett and Brady will tell you that, even with back-to-back championships, the team is not resting on their laurels and by no means consider themselves a shoe-in for championship number three next season. That would run contrary to Brady’s expectation of constant improvement. Brady believes Bennett’s own humbleness is contagious amongst the team.

“The feeling that we’re the dominant team and the ones to beat has never come over our team,” Bennett said. “I just feel like we’ve had good results and definitely relish those results. But in terms of feeling of dominance, that’s just not what’s going through the halls at CORE.

“We know that next year, there will be a new group of PC teams and we expect them to be quite competitive. We’re going to have to step up our game to meet that.”

Stepping up its game includes making sure CORE grows into a lasting motorsports organization. Bennett has made no secret that he did not start a race team simply so he could go racing. Congruently, Brady isn’t focused solely on winning another championship in 2013, but rather, he must create a plan for the team’s transition into the 2014 season when ALMS and GRAND-AM merge. He is also keen to add more partners, strengthening the long-term stability of the team. It’s this continued growth and raising of the bar that keeps Brady motivated.

“I like the added pressure now of being two-time defending champions and we’re looking forward to defending it,” Brady said. “I think as a company and a race team, you’ll see us expand and potentially experiment with other racing-oriented opportunities and we’re absolutely looking forward to all the challenges that will come in 2014.”

Stay tuned for more thrilling PC competition when Brady’s bunch return to the track at the 60th Annual Mobil 1 Twelve Hours of Sebring presented by Fresh from Florida, March 13 – 16.


CF WOD January 2

Skill: Gymnastics Practice – muscle-ups, hand stand work, pull-up variations

WOD: AMRAP 15
3 Muscle-up
12 Dynamic Push-ups (plate)
24 Walking Lunges
300m Row
36 Double Unders

Core:
3 x 10 Hollow Rocks
3 x 15 Back Extensions
alternate btwn sets


Great work this morning gang, you braved the rain and we got the new year started off right!

What’s a tabata…?

Tabata originated from a study performed by Dr. Izumi Tabata in which he discovered that the short bursts of high intensity were far more effective than slower paced, even rythmed exercise.  The principle of this training method is that you work as hard as you can on one exercise for 20 seconds, then take 10 seconds to rest and back at it for 20 seconds, for a total of 4 minutes (8 cycles).

Today’s Workout:
WoD 1:
Tabata – Squats, Push-ups, Sit-ups, Dips
WoD 2:
2min max rep Step Ups


WoD 1:  Tabata – Squats, Push-ups, Sit-ups, Dips  WoD 2: 2min max rep Step Ups


CF Blog January 3

Strength: Press 3-3-3

Mike with a 48 1/2″ box jump!

WOD: “Nancy”
5 Rounds
400m Run
15 OHS (95/65)

Paleo Challenge 2013

January can only mean one thing at Ultimate…Paleo Challenge month.  We are tweaking things a bit this year, some changes you’ll appreciate, some maybe not so much.  But, it is all with the intent of bringing you good health in the New Year.

This is going to be a team challenge, with all proceeds going to charity.  What’s a bit different about this challenge from last year is that it is going to be a 30-day, STRICT Paleo challenge and will focus solely on nutrition.  Meaning, there are no built-in cheat days, no alcohol allowances, etc. (even though the Super Bowl falls within this period of time) and there will be no points awarded for gym time, sleep, or rest days.

And so, without further ado, your rules for this challenge…

  • We are looking for teams of 4.  Teams of 3 can be worked with, but 4-person teams are preferable.  If you’re in need of a team or a teammate, contact Liz (liznaum@gmail.com)
  • Individual buy-in will be $20.  All of this money will go directly to the No Kid Hungry Foundation (http://nc.nokidhungry.org), a wonderful organization with a mission to end childhood hunger in North Carolina.  Better still, those participants with perfect scores will have their buy-in $$ matched by the gym to be donated to charity!!  Incentive enough to stay on track?
  • Each person earns 1 point per day of clean eating – A 4-person team can earn a total of 28 points each week.
  • Recovery drinks are not allowed
  • Each participant will receive a packet of foods that are allowed/not allowed.
  • If you cheat once, you do not earn your point for the day.  If you cheat again in that day you LOSE a point.  If you drink alcohol, you LOSE 2 points.  The idea here is to encourage you to get right back on track if you slip up, instead of going to town on non-Paleo foods.
  • You do not have to keep journals, but you are encouraged to keep these on your own.  If you have any questions or concerns about possible deficiencies in your diets or need a little guidance, email Liz.
  • Team captain should send in his/her team’s point totals by Monday at noon each week.  Please specify your team name and its members.
  • Challenge kicks off January 14!

Please keep in mind that this challenge is based on the honor system and is in place to benefit YOU.  This challenge is intended to be fun and for charity – there is no prize other than improved health, wellness and performance, so if you cheat, you are only hurting yourself and an opportunity to change your life with the support of your friends.

And finally, to help you along the way, our friends at ModPaleo are offering all Paleo Challenge participants 10% off of their meals throughout the month!!  This deal is sure to keep you on track!!


CF WOD January 3

Strength: Press 3-3-3

WOD: “Nancy”
5 Rounds
400m Run
15 OHS (95/65)


What time is it…?

A time we all know and love…

A time that just doesn’t stop…

Our favorite time of the week…

Random Notes Time!

Looking to fend off the Dark Side in 2013…  The Jedi Path

A little bit of nature on your wrist…  WeWood Watches

Do you have mindful eating habits…  Hungry Again? You Memory May Be to Blame

Clearly we are ahead of the curve…  A Design Firm Rethinks the Entire Gym Experience

Here’s what happens when a piano is abandoned on the streets of Manhattan…  Solo, Piano – NYC

Do you think making chain restaurants post calorie counts on their menu will make a difference…  Will Fast Food Turn Healthy

The only thing left on my Christmas list…  The Silk Bacon Scarf, For The Man Who Has Everything

REMINDER:  We will be inside tomorrow and it will be our January Benchmark workout!

Today’s Workout:
Group Run…
Warm up – jog/stretch
2 minutes hard,
2:30 easy,
3 minutes hard,
2:30 easy,
4 minutes hard,
2:30 easy,
3 minutes hard,
2:30 easy,
2 minutes hard
Cool down – jog/stretch


Group Run


CF Blog January 4

Strength: 3 x max rep Ring Rows

From Taylor W!

WOD: (1/11/12)
5 Rounds
5 Deadlifts (275/185)
10 Burpees

Start forming your Paleo Challenge teams!!  If you’d like to sign up, or have any questions or concerns, email Liz (liznaum@gmail.com).  Challenge starts Monday, January 14

**And don’t forget, ModPaleo is offering all Paleo challenge participants a discount for the month!!!

We are cleaning house!!!  Please collect all items from the lost & found before we donate them next Wednesday!!!


CF WOD January 4

Strength: 3 x max rep Ring Rows

WOD: (1/11/12)
5 Rounds
5 Deadlifts (275/185)
10 Burpees


January Benchmark WoD:

In 12 minutes complete
400m med ball run (10/20/30),
then AMRAP of
5 burpee
10 ball slams
15 sit up
*score total reps*


Benchmark:  Only by repeating workouts can we confidently measure our progress.

Benchmarking can show you where your weaknesses are, which areas you can improve, new or different ways to do things, strategies for improvement, what is possible, where your strengths are and how to maintain them, and where you can increase efficiency. The underlying reason for benchmarking is to learn where to improve and thereby increase your competitiveness.

The key components to a benchmark…

Feedback – the only way to determine whether a training technique or program is achieving the desired results is to test it.

Motivation – it’s one thing to feel fitter or faster or stronger, but seeing definite results in black and white is the only objective measurement.

Goal Setting – setting specific and measureable goals is a fundamental part of any athlete’s approach to fitness.

5 fitness benchmarks everyone should master…  It’s probably a little cold right now for a swim in Freedom Lake, we’ll aim to test these in summer!

Today’s Workout:

January Benchmark

In 12 minutes complete
400m med ball run (10/20/30),
then AMRAP of
5 burpees
10 ball slams
15 sit ups
*score total reps*


CF Blog January 5

WOD: (1/21/12)

Laura kicking “Nancy”‘s butt!!

5 Rounds
400m Run
25 Double Unders
20 Lunges
10 Push-ups
15 Abmat Sit-ups

If you’re at the gym this weekend, make sure you grab your belongings from the Lost & Found!!!


CF WOD January 5

WOD: (1/21/12)
5 Rounds
400m Run
25 Double Unders
20 Lunges
10 Push-ups
15 Abmat Sit-ups


1.7.13

1.7.13 Monday night at AG track at 5:30pm

AMDAP in 1,2,3,4,5 minutes. Rest the amount of time you run.


CF Blog January 6

WOD: (HQ 12/20/12)

She may be silly at times, but she knows her way around the Oly Lifts! Come see Mie at O-lift class today!

AMRAP 20
5 C2B Pull-ups
10 Wall Balls (20/14)
15 KB Swings (1.5/1)


CF WOD January 6

WOD: (HQ 12/20/12)
AMRAP 20
5 C2B Pull-ups
10 Wall Balls (20/14)
15 KB Swings (1.5/1)


CF Blog January 7

Strength:
Thruster 1RM

WOD:
AMRAP 15
10 Thrusters (95/65)
10 Knees to Elbows
10 Box Jumps (24/20)

 

 

Momma’s Quote of the Week:  “There’s only one corner of the universe you can be certain of improving, and that’s your own self.”—Aldous Huxley

The 2013 Paleo Challenge Packet (we’re going green this year!)

Below you’ll find a list of foods to eat and foods to be avoided, along with some resources.  If you have any questions or concerns, please email Liz – liznaum@gmail.com.  I’m also happy to meet with you in person if you have any specific concerns that you need to address.

What you should eat:

Real food.

  • meat (grassfed is preferable)
  • seafood
  • eggs (organic if possible)
  • LOTS of vegetables (*note, Corn is NOT a veggie)
  • some fruit
  • Liquids

    • Water, coconut water (check for additives), coffee & tea in moderation, La Croix sparkling water
    • good fats
      • Olives
      • Nuts – almonds, walnuts, pecans, pistachio, pine nuts
      • Seeds – pumpkin, sunflower, sesame, poppy
      • Good Oils – olive oil (for finishing – careful with cooking because it has a low flashpoint), grapeseed oil, almond oil, coconut oil, sunflower oil
      • Almond flour, coconut flour

NOT allowed:

  • No added sugar of any kind, real or artificial (maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, stevia, etc.
  • No alcohol
  • No grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa.
  • No legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts/peanut butter.  This also includes all forms of soy – soy sauce, miso, tofu, tempeh, and edamame.
  • No dairy. This includes cow, goat or sheep’s milk products (raw or otherwise) such as cream, cheese, kefir, and yogurt (even Greek)
  • No potatoes, except SWEET potatoes.
  • No recovery drinks or bars.  This includes whey protein or protein powder of any sort.  See below for post-WOD nutrition choices

The asterisk foods (allowed)

  • Clarified Butter or Ghee.
  • Certain legumes. green beans, sugar snap peas and snow peas.
  • Vinegar. Except for malt and those with added sugars.
  • Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives

Post-WOD recovery food: The best food you can give your body post workout is going to be some lean, easily digestible protein – like chicken, turkey, or egg whites, coupled with a starchy vegetable like a sweet potato or squash…add some pineapple or raisins to the mix to increase protein absorption.  Stay away from fats post-workout as they slow digestion, and you want your protein to get to work repairing those muscles ASAP.

BOOKS:
It Starts With Food
Robb Wolf: The Paleo Solution
Paleo Comfort Foods

Websites for recipes:

modpaleo
Chowstalker
Nom Nom Paleo
Fast Paleo


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

LOCAL RESOURCES:

Atherton Mills Farmer’s MarketUnderwood Farms – Pastured Pork and Grass-fed Beef

Proffitt Farms – Grass-fed Organic Beef

Red Dirt Ranch – Pastured Chicken and eggs
Coldwater Creek – Organic local veggies and pastured eggs – some grassfed dairy
North 40 farms – Organic local veggies and pastured eggs
Put a fork in it – organic local veggies and pastured eggs

Costco and Trader Joe’s are fantastic places to stock up on a lot of the Paleo basics for less than you would typically pay at the local grocer.  If you’re looking for more specialty products, fortunately here in Charlotte, we are lucky to have a Whole Foods, Healthy Home Market and Earth Fare!

And don’t forget modpaleo is an amazing resource and can do all of your cooking for you…at a discount!!

 


CF WOD January 7

Strength:
Thruster 1RM

WOD:
AMRAP 15
10 Thrusters (95/65)
10 Knees to Elbows
10 Box Jumps (24/20)


Strength:
5×5 Ring Dips (2min rest between sets)
WoD:
AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
400m Run

Question: As we start a new year where do you find yourself on this chart?

We all want to be healthier and more fit, so this year let’s really think about what we’re eating. Daily exercise is important, absolutely. Perhaps just as important though, is what you eat. You can’t outperform your diet.

This is a classic (slightly altered) CrossFit diagram. The entire goal of our program is to move you as far to the right as possible. Push yourself as far right as possible, so when age catches up with you, you’ve got farther to come back to the left. Make sense?

Folks on the far left of this diagram are typically sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive and longer life. Simple “wellness” isn’t enough. A balanced diet and workout regimen allows for optimal health and fitness and guards against sickness. If you are fit, you first have to get well before you can get sick. You know what I’m sayin’?  Being fit provides a margin of protection against sickness. We want to push you as far to the right as possible.
 
The following quote goes well with this diagram:
“…we have NOT spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”  ~ Mark Rippetoe
 
Our approach to “diet” is not limiting intake of foods, your diet should be a noun not a verb!  It’s more about making better choices in what those foods are. No gimmicks. Working out hard and making better choices in what you eat. It’s that simple. 
 
Want more info about food and nutrition… check out our nutrition/recipe blog or our great list of resources from past paleo challenges.
 
Today’s Workout:
Strength:
5×5 Ring Dips (2min rest between sets)
WoD:
AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
400m Run

CF Blog January 8

Strength:
Deadlift 3-3-3-3

WOD:
5 Rounds
15 Burpees
25 Double Unders

Reminders:

  • The Paleo Challenge starts January 14th – sign up & get your team names to Liz (liznaum@gmail.com) ASAP!!  Price is $20 per person, all of which goes to the No Kid Hungry Foundation of North Carolina.
  • Those wishing to try out for the Ultimate Crossfit Competition Team(s), email Jayme (jayme@ultimatecrossfit.com) so that you can be in the loop for all practices.  
  • Pick up your belongings from the Lost & Found…everything left over is getting donated tomorrow!!

CF WOD January 8

Strength:
Deadlift 3-3-3-3

WOD:
5 Rounds
15 Burpees
25 Double Unders


Most people head straight to the escalator, today we headed straight for the stairs!
Stair running is a great, high-intensity workout that helps build speed, power and cardiovascular fitness.
Stair running is also a great addition to any agility training program because it builds quickness and foot speed while getting an excellent sprint workout.

Cardiovascular exercise raises your heart rate and heats up your muscles, building more endurance and stronger lungs and heart.
When you run up the stairs, you build your calf and hamstring muscles.
Going down the stairs exercises your hip flexors and quadriceps as you control the downward movement.

Tips and Technique for Stair Runs
1. Use your whole body. Running and climbing are whole-body movements. Engage all your muscles – not just the legs.
2. Use the quads. Climb stairs by pushing with your thighs. Make sure not to completely extend your legs – this puts too much strain on your knees. Instead, run by keeping your legs semi-flexed throughout.
3. The role of the posterior chain. The muscles of the back of your legs – calves, hamstrings and glutes should be responsible for most of the movement. Don’t make the mistake to push through your knees only. Instead, try to use your posterior chain and extend your hips.
4. Run on your toes. When running try to step on your toes or more specifically the place between your toes and your mid foot. That’s how all animals run – they step on their paws and NOT their heels.
5. Use your arms. Make sure to use your arms to help you with the movement. Keep your elbows in, shoulders down (not shrugged) and your arms semi-flexed (like a sprinter).
6. For more intensity, step on every other step. This manner of running can ensure proper stride frequency and speed of running; it also engages your abdominals more because you must pull your legs up higher.

Last and certainly not least, running stairs is one of the best butt toning exercises!

Today’s Workout:
5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Sit-ups
Stair Run
20 Lunges
Stair Run
10 Wall Squats

 


5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Sit-ups
Stair Run
20 Lunges
Stair Run
10 Wall Squats


“I would do anything for”…Meatloaf!

This is a super-duper easy recipe that I adapted slightly from Everyday Paleo’s Meatloaf recipe – mostly because I never have all of the right ingredients, but I usually always have this stuff on hand.  The best part is that you can grab everything you need in a quick trip to Trader Joe’s!  It’s great over some cauliflower rice or with some homemade sweet potato fries!

Meatloaf

1/2 red onion
1lb of grass fed ground beef
1/2 cup almond meal
1 egg
3/4 cup fresh, diced tomatoes (or organic tomato basil marinara sauce in a pinch)
1 tbsp garlic powder
1/2 tbsp sea salt
1 tbsp dried basil
cracked black pepper to taste

**also not disgusting, adding some slices of bacon on top of your loaf before baking.  You’re welcome.

Mix all ingredients by hand in a large mixing bowl. Place meat mixture into a large glass baking pan and form into a loaf.  Bake at 350 degrees for 45 minutes or until meat is no longer pink in the middle.


1.9.13 A little of this, a little of that, in the PIT

1.9.13 at 6 AM in the PIT

EMOM each athlete will complete 1 BW or BW and 1/2 sled push down and back for 10 minutes

EMOM each athlete will complete 200-250 m row (distance based on level) for 8 minutes

EMOM each athlete will complete 200 meter sprint for 6 minutes

EMOM each athlete will complete a 10-14 cal on air-dyne for 4 minutes

Don’t worry, coach Shannon will make adjustments as needed based on fitness level.


CF Blog January 9

WOD:

Jayme coaching the muscle-up

800m Run
20 Renegade Rows (45/35)
30 Box Jumps (24/20)
40 Ball Slams (30/20)
50 Overhead Walking Lunges (45/25)
40 Double Unders
30 Wall Balls (20/14)
20 Ring Dips
800m Run

If you’re interested in a month of Paleo, sign up for the challenge – we will find you a team and we will provide support/tips/recommendations and resources throughout the month!!

For those partaking in the challenge, here are some tips from Liz and our friends over at modpaleo to get you through the month!!

TIPS: How to Have a Successful Whole30

If you’re embarking on your first Whole30, congratulations – you will be given a new lease on life over the course of this 30-day journey.  Even if this isn’t your first rodeo, we’ve still got some great tips to help you along the way!

1. Do your research:  This is the biggest tip I can give you. Beyond knowing what foods are allowed/not allowed is the critical importance of understanding WHY.  I promise that you will be more successful in knowing that you shouldn’t eat pizza because its ingredients will permeate your intestinal lining and promote inflammation, rather than just feeling deprived because you were told that you “can’t” have it.  It Starts with Food and The Paleo Solution are invaluable resources to read before and throughout your Whole30.

2. Preparation is critical: If you try to fly by the seat of your pants, you’re setting yourself up for failure.

Try following the PSC method

  • Plan ahead – peruse some paleo recipe sharing sites and pick out a few dishes and snacks that look appealing.
  • Shop ahead – make a list of necessary ingredients.  If this is your first venture into the paleo world, understand that this first trip to stock up on essentials may be a bit expensive.  My favorite place to go is Trader Joe’s – you can usually meet all of your paleo needs at a better price than a traditional grocery store…also, Costco is most definitely the place to go for your nuts and coconut oil!
  • Cook ahead – set aside a day to cook all of your creations.  Double up some of your recipes so that you can put aside or freeze a week’s worth of lunches and dinners that you can just pull out and eat.

Having things prepared and having the right foods in the fridge and snacks on hand makes all the difference in the world – that way you don’t have one of those, “Hungry? Grab a Snickers” moments.

3. No Cheating: Don’t allow yourself excuses or penalties for cheats.  30 days of clean eating is not a punishment, nor is it a period of deprivation.  It is a time to evaluate and appreciate the food choices that you make on a day-to-day basis and gain a better understanding of the effects and ramifications that foods pose on the human body.

4. Understand the purpose of the challenge: It is not a weight loss competition – it is meant to remove the emotional attachment to food.  Because of this, you are discouraged from “paleo-fying” your favorite desserts or snacks, which in essence, is an attempt to fit Paleo into your crummy, old dietary habits.

5. Find support: Have a support group in place.  If you are taking part in this 30-day challenge through your gym, make sure you stay in touch with your friends so that you can counsel each other through difficulties and offer tips to one another.  They can also be great resources for new recipes, or paleo pot-luck pals!

In the grand scheme of things, thirty days is such a short period of time to eat strict Paleo, but you will be amazed at the benefits.  Staying strong in the early days of the month is the greatest challenge, but if you can manage that, the rest is cake ;) .

*Keep in mind, too, that modpaleo is offering a 10% discount on all meals in the month of January to all those participating in a Paleo Challenge within our delivery locations. Use the code: PC2013 and place it in the preferences box when placing your order. See our menu here or place your order now. modpaleo brings the convenience factor to your Whole30 challenge. 
If you want to read more about the Whole30 Challenge from a personal perspective, read Liz’s experience here and here.

CF WOD January 9

WOD:
800m Run
20 Renegade Rows (45/35)
30 Box Jumps (24/20)
40 Ball Slams (30/20)
50 Overhead Walking Lunges (45/25)
40 Double Unders
30 Wall Balls (20/14)
20 Ring Dips
800m Run


I *heart* Burpees


You hear a deep, husky voice nearby, and start to wonder if Gotham City’s very own Batman is in the room with you, but alas, no. It’s your bootcamp trainer, or family member, or spouse, or someone standing next to you at a party who has come down with a sore throat and cold.

The realization kicks in: cold and flu season has arrived. And if you’re going to make it through the season without getting sick, or at least aim to reduce the amount of time you spend being sick, you’ll need to be prepared. Here are a few helpful items (and tips) to add to your arsenal of natural remedies:

  • Nucleotides – They are the building blocks from which RNA and DNA are made. They boost the immunity, heal damaged cell tissue, promote the growth of new cells, and improve circulation. If you’re lucky enough to take them as soon as you feel a tickle in your throat, you might actually have a chance of avoiding the cold or flu altogether. But if a cold has had a chance to become full-blown, you may need something more.
  • Vitamin C – Making sure to include plenty of foods rich in Vitamin C in your diet will increase the body’s production of white blood cells and antibodies needed to defend the body against invading viral infections. Foods high in Vitamin C are tangerines, oranges, mangos, kiwis, papayas, and goji berries. Also, amla berries contain twenty times more Vitamin C per pound than oranges. In Ayurvedic tradition, amla is often taken in powdered form.
  • Vitamin D – A deficiency in our body’s immunity is often related to a lack of Vitamin D. Sunshine, the ultimate source of Vitamin D, is crucial for our existence, and for all life on our planet. So even if you’re feeling under the weather, try to get some exposure to the sun. People who have more Vitamin D stored up in their bodies tend to not get as sick as people who are Vitamin D deficient.
  • Zinc – According to a recent article in the New York Times, zinc is a powerful natural cold and flu remedy. The trick is finding a reliable lozenge. Many of the ones in the drug store have additives that either make the zinc less effective or lower the zinc content too much. Stick to a brand you trust and do some careful label reading to find a zinc supplement without too many extra ingredients and a higher percentage of zinc.
  • Panchakarma – Panchakarma is an Ayurvedic detoxifying and rejuvenation treatment that consists of five therapies. Panchakarma is known to alleviate many ailments: allergies, skin disorders, rheumatitis, high blood pressure, diabetes, back pain, arthritis, headaches, depression, the cold and flu, and more. As panchakarma helps to detox the body and its various organs, the body becomes stronger and healthier. When we are healthy, our immunity is stronger and we are less likely to become ill. Panchakarma helps us to get rid of viral infections by making our bodies strong enough to fight off colds and other infections.
  • Rest – When all is said and done, rest is one of the best things you can do for your body when you’re under the weather. Your immune system needs time to do its thing, and resting gives your body a chance to heal. It’s sometimes hard to take a day off from work (or bootcamp) to nurse yourself back to health, but a day or two of rest now can help cut down the duration of your illness and save you many days of discomfort.
  • When you’re sick, it is always good to cut out dairy, especially if you’re producing a lot of mucus. Dairy enhances the production of mucus.

Source: Care2.org

Today’s Workout:
I *heart* Burpees


CF Blog January 10

Strength:

Look who’s back!

Snatch on the minute for 10 minutes

WOD:
3 Rounds
250m Row
15 Pull-ups
25 Abmat Sit-ups
5 HSPU

2013 Paleo Challenge!

Here’s who we have signed up for the Challenge:

Paleo Posse’ – Brett Ermer, Michael Barb, Ryan Caya, Paul Johnson

 MOGA Jack, Montell, Breeze & Beth

Wallballers-Verica, Whitney BayerTate Glankler, Tonya Graser Smith 

Millenzies Matt, Bianca, Laura & Cal

 ****Alison Lee Hartshorn & David Peltier are signed up and looking for teammates

  • Take advantage of this opportunity to change your lifestyle with the support of friends and resources of the gym…and don’t forget, it’s for CHARITY!
  • The Challenge kicks off January 14th, so grab your friends and get your teams together!!
  • Liz will be available to meet people in the Pit on Saturday at 11:15 to address any and all questions or concerns, or feel free to send an email to liznaum@gmail.com
  • Challenge details can be found here and the Challenge packet can be found here


CF WOD January 10

Strength:
Snatch on the minute for 10 minutes

WOD:
3 Rounds
250m Row
15 Pull-ups
25 Abmat Sit-ups
5 HSPU


Today’s Workout:
WoD1: 5 Rounds of 25 Extreme Jacks, 200m Run Forward, 200m Run Backward.
WoD2: 4 Rounds of 15 Decline Push-ups, 15 Squats, 15 Mtn Climbers.


Snow!?  We’re talkin’ ’bout snow!?!…  New Trampled Snow Art from Simon Beck

Need a good book…  20 Most Beautiful Bookstores in the World

Need something new…  The Best Time to Buy Anything During the Year

Matt and Ben…  Good Will Hunting:  An Oral History

Stay thirsty my friends…  The Best Beers of 2012 to try in 2013

The mouth was made to cut and grind food…  Not Really the Paleo Diet

Some people seem to have it all together, and there’s no reason it can’t be you…  Life Skills: the things everyone should master by age 40

It’s about the journey, an epic journey…  180 South

13 essential vitamins that your body needs to keep running at top notch and where to find them the natural way…  More Than Supplemental

David Bowie back after a decade off the charts…  David Bowie – “Where Are We Now?”

 

Reminder:  we will be inside tomorrow in the Pit

Today’s Workout:
WoD1: 5 Rounds of 25 Extreme Jacks, 200m Run Forward, 200m Run Backward.
WoD2: 4 Rounds of 15 Decline Push-ups, 15 Squats, 15 Mtn Climbers.

 


CF Blog January 11

Strength:
Push Press 1-1-1-1-1

WOD:
“DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

* In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

PastedGraphic-2.tiffOn the fence about the Paleo Challenge?  Come to modpaleo’s information session this Saturday at 10:30 in the Pit to get a better understanding of the Paleo lifestyle and what it really means to eat like a caveman!  This is not just for Challenge folks, all are welcome!!!


CF WOD January 11

Strength:
Push Press 1-1-1-1-1

WOD:
“DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)


800m Run
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run

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A little bit outside, all little bit inside, and lots of good work this morning! You guys crushed it!! I know a lot of you have been feeling sore this week, so this weekend get some R.I.C.E.

A reminder for most, but a little tidbit of info for some of our new(er) friends and those of us that are returning from “winter break”… Maybe earlier this week or tonight, possibly when you get up tomorrow a.m…. there may be some soreness. Heck, maybe it was there today when you woke up. But it will probably be greater later today. At least that’s my experience with DOMS. Delayed Onset Muscle Soreness is totally natural. It can happen when starting a new exercise regimen or changing that regimen up with movements, intensity or duration. It happens not only to newbies, but to the experienced worker-outers. Don’t worry. It’s normal. It’s a result of eccentric muscle contractions like running up or down stairs, squatting, burpees… you know… all the stuff we do in Bootcamp. And it leads to greater stamina and strength. How do you deal with it? Stretch, use active recovery, hydrate, take an ice or contrast water bath, use the R.I.C.E. rule (Rest, Ice, Compression, Elevation), try yoga or a sports massage. Most importantly, keep moving! (I’m looking at you folks on a M, W, F schedule… those days “off” need to involve some movement. Otherwise, that soreness will be greater.) Eat well, get plenty of water and stretch again today.

Ever heard of Facebook? We’re on there and we’d like to be friends with you… click. If you like what we do and have nice things to say about us, check out our Yelp page and give us a review… click.

Today’s Workout:
800m Run
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run

 


CF Blog January 12

WOD:
5 Rounds
20 Air Squats
2 Rope Climbs
300m Row
15 Burpees
10 Knees to Elbows

  • Paleo Information Session today at 10:30 in the Pit brought to you by modpaleo!  All are welcome!!
  • Paleo Challenge kicks off Monday!!  Get your teams registered ASAP.  Please email liznaum@gmail.com with any questions or concerns you may have!

Good Luck to $Bill and Eric, the Silver Fox, Carpenter this weekend as they take on the Carolina Fitness Challenge!

 


CF WOD January 12

WOD:
5 Rounds
20 Air Squats
2 Rope Climbs
300m Row
15 Burpees
10 Knees to Elbows


CF Blog January 13

WOD #1
4 x 400m Runs

WOD #2:
Tabata
Double Unders
KB Swings (1.5/1)
Ball Slams (30/20)
Pull-ups


CF WOD January 13

WOD #1:
4 x 400m Runs

WOD #2:
Tabata
Double Unders
KB Swings (1.5/1)
Ball Slams (30/20)
Pull-ups


1.14.13 It’s just a mile and a half

1.14.13 @ the AG track @ 5:30pm

Remember, if the weather is questionable, we will post to the comments section of the blog by 4:30pm on Monday with any updates on class.

800, 400, 800, 400

1.5 miles total of running, you can do it!

 


CF Blog January 14

Strength: Back Squat 5-5-5

Hot new trend for 2013: Uni-sex Short Shorts

WOD: CF OPEN 12.4
AMRAP 12
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-ups

Scaled Version of WOD:
AMRAP 12
75 Wall Balls
45 Double Unders
30 Ring Rows

Momma’s Quote of the Week:  “Discipline is the bridge between goals and accomplishment.”–Jim Rohn

Congrats to Bill and Eric, who finished 4th & 6th respectively in their division at the Carolina Fitness Challenge this weekend.  You boys make us proud!!

Good Luck to all of our 30-Day Paleo Challenge Teams!!  Day 1 – 3..2..1…GO!!

1. Alison and David 

2. The Millenzies – Matt, Bianca, Cal, Laura 

3. The Paleo Posse – Paul Johnson, Brett, Mike B, Ryan C 

4. MOGA – Beth, Jack, Breeze, Montell 

5. “What? It’s My Cheat Day!” – Susan, Erin, Luke, Kelly 

6. Wallballers – Verica, Tate, Whitney, Tonya 


CF WOD January 14

Strength: Back Squat 5-5-5

WOD: CF OPEN 12.4
AMRAP 12
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-ups

Scaled Verson of WOD:
AMRAP 12
75 Wall Balls
45 Double Unders
30 Ring Rows


Strength:
3×10 Ring Rows
WoD:
AMRAP 10
5 KB Swings
10 Push Ups
15 Air Squats
..followed immediately by..
AMRAP 10
10 Wall Balls
20 Sit-ups
30 Lunges


“Bootcamp, huh? You want me to get up at ……. what?! To do WHAT!?!?”

Why would you get up every morning and subject yourselves to running up stairs, doing dips on park benches and squatting on a stage in the middle of a pond?!? From what I hear it’s fun, it helps you fit you in to your “skinny jeans” and you’re being held accountable to show up. Well, it is all of those things. But just as its being held accountable to show up, working out in a group also holds you accountable to push yourself to the next level. The right workout companions… can make all the difference, especially because other workout enthusiasts who go it alone may underestimate their own ability. Having someone alongside you during your workout routine can help prevent this from happening. Check out this article from the NY Times that shows marathon runners who train in a group get better times with less injuries. How’s that for proof?

Today’s Workout:
Strength:
3×10 Ring Rows
WoD:
AMRAP 10
5 KB Swings
10 Push Ups
15 Air Squats
..followed immediately by..
AMRAP 10
10 Wall Balls
20 Sit-ups
30 Lunges


CF Blog January 15

Strength: Weighted Pull-up 1RM

WOD: 15-12-9-6-3
Power Snatch (115/75)
T2B

Who doesn’t love some OHWL mid-WOD?

Reminder:  Please do not tie up your dogs to the pull-up rig outside!!  There are large holes around the foundation that have become safety concerns

Check out this great article from Overland Park Crossfit about the importance of the GHD machine

The Glute Ham Developer (GHD) is an excellent tool to help with midline stabilization. Whether you are a marathon runner, heavy lifter, or simply want a nice backside, the GHD has excellent benefits for everyone and here’s why: 

1. Builds proprioceptive awareness – Learning to control the body and provide the balance and awareness that is needed to adapt to the situation. Kinesthetic skills will cross over into sporting events, by allowing your body to adapt and adjust to the movements you demand with greater efficiency. For example if you’re a soccer player and have high proprioceptive awareness and are used to cutting sharply because you’ve done it in practice or playing games then you will have a less chance of getting “caught” in an injurious position during sport. Read here for more information on Proprioception.

2. Builds often underdeveloped hamstring muscles –  Incorporating the glute ham raise exercise will strengthen your hamstrings. Proper usage of  the GHD is vital when it comes to effectively building the muscles within the posterior chain.  Strengthening your hamstrings and glutes will  allow maximum power of your spine, hips, and knees.  Some of my other favorite hamstring exercises are good mornings and glute ham raises.  Want MOAR SQUATZ?  Build those hammies and butt!

Properly training your hamstrings can be hard work, here are some progressions and exercises for Glute Ham Developer. 

Glute/Ham Raises– This exercise has it all,  enables an athlete to work both the knee and hip extension functions of the hamstrings as well as works the calves. This also works the entire length of the erector spinae muscles with an emphasis on the middle portion. Hang over the bench, bending at the hips so your upper back is at a 90 degree angle to your lower body. To perform this movement, place your hands across your chest, and raise your trunk so your upper body is perpendicular to the floor. Keep your back straight throughout entire movement, next continue raising your trunk by flexing your knees and pushing on the footplate with the balls of your feet to activate your calves. Lower yourself slowly the same way you came back up at a controlled pace. To make this glute/ham raise harder place your hands behind your head, use bands for resistance, add weight or use a medicine ball when you become strong enough.

Hip Extensions- This movement is the first progression in the GHD exercises,  you can start by doing these with no weight, then add weight for more intensity. Your body is set up so that the pelvis is clear of the pads. Extend and flex at the hip, without movement in the torso, keep your torso rigid. Control the descend  until your torso is perpendicular to the floor. Finish the movement by coming up so torso is parallel to the floor. Remember to keep it slow and controlled.

Back Extensions– This movement exposes your back and needs to be a very controlled movement, make sure you have proper form before performing multiple reps. Your body is set up so that the pelvis is trapped on the pads. Extend and flex at the trunk only, without any movement in the hip. This movement takes a lot of body control with your back rounding down one vertebrae at a time, then slowly back up and finish parallel to the floor. This movement takes a lot of strength in your hip erectors.

Hip/Back Extensions- This is the most advanced and you need to make sure you can do the others before attempting this one.  Your body is set up so that the pelvis is clear of the pads just like the hip extension. This movement takes some coordination combing the two movements, because you first start a wave of  contraction from the hip and move up through the back rise to horizontal. This can also be called the “snake up” one vertebrae at a time from your lower back up to your neck, slow and controlled finishing parallel to the floor.

GHD Situp– This situp variation provides a large range of motion and is extremely effective in training your entire core and hip flexors, specifically your rectus femoris.  To perform a GHD situp, sit facing the ceiling and lock your feet into the GHD foot pads.  Make sure your butt is on the end of the pad to allow for safe movement.  Keeping your knees bent and abs engaged, lower back as if you are doing a situp.  As you come up, violently flex your quads, producing a “kick” against the foot plate, and engage your glutes and abs while performing a sit up.   This can be extremely taxing on your core musculature, especially if you are not used to them, so make sure to start with a progression.  (Remember, new range of motion is weak range of motion!)  Start by having someone spot you and go to just above parallel, then to parallel, and then lower and lower until you can reach the floor with arms extended overhead for full ROM.

These are great to incorporate as a warm-up with no additional resistance or used as a strengthening exercise with added weight. Good luck, now go out and put those hammies to work!


CF WOD January 15

Strength: Weighted Pull-up 1RM

WOD: 15-12-9-6-3
Power Snatch (115/75)
T2B


Skill: Gymnastic Practice
Strength: Prowler Push/Pull
WoD: 3 Rounds Team – 250 Row, Plank, Double Unders/Singles


 

Do you set goals?  Setting goals is important, right…?

Check out this video as Tim Ferriss and Leo Babauta debate on whether goals suck (or not).

Post your thoughts and comments below.

Today’s Workout:
Skill: Gymnastic Practice
Strength: Prowler Push/Pull
WoD: 3 Rounds Team – 250 Row, Plank, Double Unders/Singles


1.16.13 Medleys take 2

1.16.13 at 6 AM in the PIT

Medleys, take 2.

THREE rounds of:

2 min row for calories

2 min bike for calories

2 min sled pushes for  # of reps

90% efforts

CASH OUT – Burpees which will be based on the amount of work you do in the previous workout.


CF Blog January 16

Strength: Press 5-5-5
WOD: 21-15-9
Front Squat (95/65)
Push-ups
KB Swings (2/1.5)
*After every round complete 20 DB OHWL (35/25). WOD will end with lunges*
*Scale down with Plate OHWL (45/25) or lower*

 

Bob Harper did a Crossfit “Deck of Cards” WOD on the “Biggest Loser” the other night and Miss America is a Crossfitter…What are your thought’s on Crossfit’s mainstream popularity?  Check out this article from The Huffington Post and post your comments below!

Crossfit: Miss America Mallory Hagan And Other Celebrities Who Love The Workout

Miss America Crossfit
On Sunday night, as the Miss America organization crowned their new queen, Mallory Hagan, we started to learn more about this Alabama-native, turned Brooklyn, New York resident. She might live in the tony Park Slope neighborhood or more rough and tumble Windsor Terrace (Gothamist is sorting that one out). She sure has a proud boyfriend. But one piece of news many fitness enthusiasts may be pleased to hear is her devotion to the “sport of fitness” — CrossFit.

The New York Post interviewed the beauty queen’s boyfriend, banker Charmel Maynard, who said that Hagan got into the workout after deciding to lose a few pounds in between pageants.

“She did not want to be rail-thin,” Maynard said. “She did it the right way: She did a lot of CrossFit, and she just ate a lot better.”

The controversial workout system, first created in 1995 in Santa Cruz, Calif., has recently become one of the biggest trends in fitness, thanks to its emphasis on community and high intensity interval training (or HIIT) — an effective and trendy exercise system. Detractors worry that the tough ethos of the gym’s culture encourages over-exercising, which in turn can cause injury and debilitating conditions like rhabdomyolysis, in which muscles begin to break down under extreme stress, releasing the protein myoglobin into the blood stream and stressing the kidneys to the point of failure. Even for those who don’t suffer a debilitating condition, encouragement to overdo it is everywhere:

“I do give them a little sticker [if they puke],” Hollis Molloy, a trainer at CrossFit Santa Cruz told Livestrong.com. “Back in the day, we used to give them shirts and the availability of the shirt ran out.”

So far, that hasn’t scared off Hagan, who is hardly the only public figure devoted to the workout: celebs who are famous for their physiques — from Jessica Biel to Jason Statham — are also getting into the workout. Read on for more. And tell us in the comments: have you ever stepped into “the box?”


CF WOD January 16

Strength: Press 5-5-5

WOD: 21-15-9
Front Squat (95/65)
Push-ups
KB Swings (2/1.5)
*After every round complete 20 DB OHWL (35/25). WOD will end with lunges*
*Scale down with Plate OHWL (45/25) or lower*


Great work this morning gang!  Way to push out those push-ups!!  Sure there was a little rain, sure it was a little wet but it was good to be back outside in the park.

What is this “Dynamic Stretching” business we do every morning? Is it just meant to make you look silly, like you’re trying out for the Rockettes or finding a lost contact on the ground? No. Dynamic stretching is meant to warm your muscles slowly and effectively to increase power and performance. Check it out.

Here’s some science.  Your body has many mechanisms that need to be activated and stimulated.  When you put your body through a series of stretches while in motion, it sends signals from the brain to the muscle fibers and connective tissues in that area to prepare to do work.  Your body’s temperature begins to rise and blood is pumped to the working areas of the body.  Getting good blood flow to the area of the working muscles is very critical in order to supply the area with energey needed to do work.  Along with getting proper blood flow to the working area, the muscle fibers and connective tissues will gain more flexibility and range of motion.  Many studies have shown that dynamic stretching can help increase power, improve flexibility, and increase your range of motion.

Today’s Workout:
WoD 1: 6min AMRAP: 20 mtn climbers… lunges to wall… wall walk… lunge back
WoD 2: 20min AMRAP: 400m Run + max push-ups


Today’s Workout:
WoD 1: 6min AMRAP: 20 mtn climbers… lunges to wall… wall walk… lunge back
WoD 2: 20min AMRAP: 400m Run + max push-ups


CF Blog January 17

WOD:

Throwback Thursday 🙂

50 Box Jumps (24/20)
400m Run
40 Double Unders
400m Run
30 KB SDHP (1.5/1)
400m Run
20 GHD Sit-ups
400m Run
10 HSPU

Reminder:
UCF Weightlifting Competition This Saturday, January 19th!!!  If you’re not competing, come out and cheer on the competitors!!

For Saturday Classes:
8 and 9:30  – will be in the main gym
11am and Open Gym – Meet in the Pit
2pm – If the meet is over, class will be held in the main gym, if not, meet in the Pit.


CF WOD January 17

WOD:
50 Box Jumps (24/20)
400m Run
40 Double Unders
400m Run
30 KB SDHP (1.5/1)
400m Run
20 GHD Sit-ups
400m Run
10 HSPU


Where’s the beef?… 5 Ethical Reasons to Add Grass-Fed Beef to Your Diet

Booze up, bike around… A bicycle tour of the Kentucky Bourbon Trail

Load your pun gun and fire away…  The Pun Conundrum

USSR eat your heart out… Hot Dog in Spaaaaaaace! (and video)

Coca-Cola to tackle obesity for 1st time in TV ads… is this anything more than a “clever” marketing tactic disguised as public health concern?

Meet Microsoft, the world’s best kept R&D secret… amazing to think how far technology has come in our generation and how quickly it continues to grow

This is your brain on sugar – for real… Fructose May Lead to Overeating

The nine finalists for the 2013 Xtreme Eating Awards… Gut-busting restaurant meals named ‘dis-honorees’

See a Real-Life Mario Kart Race Complete with RFID Bananas, Power-Ups… admit it, you so want to do this too; unless you like science, skip to the 2:25 mark

Can this hotel chain make healthy travel easier…  EVEN Hotels

Why Your Hand Sanitizer Doesn’t Protect You As Much as You Think… the moral here, you may not want to ever lick your hand, unless you’re proving a point

Today’s Workout:
Strength: Turkish Get-Up 3-3-3
WoD1: 90 seconds for 5 Rounds – 20 (alternating) OHWL w/plate, AMRAP Burpees with remainder of time; rest 30 seconds between rounds
..Rest 2min..
WoD2: Every 90 seconds for 5 Rounds – 20 (alternating) Dumbell Rows (no push up), AMRAP Jump ‘n Touch with remainder of time; rest 30 seconds between rounds


Strength: Turkish Get-Up 3-3-3
WoD1: 90 seconds for 5 Rounds – 20 (alternating) OHWL w/plate, AMRAP Burpees with remainder of time; rest 30 seconds between rounds
..Rest 2min..
WoD2: Every 90 seconds for 5 Rounds – 20 (alternating) Dumbell Rows (no push up), AMRAP Jump ‘n Touch with remainder of time; rest 30 seconds between rounds


CF Blog January 18

Strength/Skill: Max Effort Broad Jump

D is for diesel

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

Cash Out: Prowler – Pull Down/Push Back x 5

Reminders:
UCF Weightlifting Competition This Saturday, January 19th!!!  If you’re not competing, come out and cheer on the competitors!!
For Saturday Classes:
8 and 9:30  – will be in the main gym
11am and Open Gym – Meet in the Pit
2pm – If the meet is over, class will be held in the main gym, if not, meet in the Pit.
**The gym will run on its normal schedule on Monday (MLK Day)

Ultimate Crossfit is helping Paramount Pictures celebrate the release of the new Hansel and Gretel Movie!!!

Come in Monday  for your “Witch Hunter” WOD and win advance screening passes and prizes compliments of the upcoming film, HANSEL AND GRETEL: WITCH HUNTERS.  We will be running the WOD at all of our regular classes and we’d love it if we could snap some photos of our awesome athletes sporting one of the promo hats during the WOD so that we could share them with the good folks over at Paramount.

Trailer:    http://www.hanselandgretelmovie.com/
Opening Date:   January 25, 2013 (Nationwide) In Theatres, IMAX 3D and 2D in select theatres

Rating:     Rated R 
Synopsis: After getting a taste for blood as children, Hansel (Jeremy Renner) and Gretel (Gemma Arterton)  have become the ultimate vigilantes, hell bent on retribution.  Now, unbeknownst to them, Hansel and Gretel have become the hunted, and must face an evil far greater than witches…their past.


CF WOD January 18

Strength/Skill: Max Effort Broad Jump

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

Cash Out: Prowler – Pull Down/Push Back x 5


Partners Complete…
800m Run (w/ Slam Ball)
100 Ball Slams
100 Sit Ups (w/Slam Ball)
100 Front Squats (w/Slam Ball)
100 Twist Pass (w/ Slam Ball)
800m Run (w/ Slam Ball)


Let’s talk about something we all love to do, sleep!  In addition to being essential, sleep is another important recovery tool.   Sleep is required to stimulate regeneration and repair, both physical and hormonal. The biggest time of secretion of growth hormone happens during the first few hours of sleep, as cortisol drops and melatonin secretion spikes.  After all, we are tied to the earth’s cycle of day/night by millions of years of evolution; aka our circadian rhythm.  And when we tie our sleep/wake cycles to that of sunset/sunrise, we optimize that repair cycle.

Indeed, many of us struggle to get enough sleep every night, but is the sleep we get any good? While it’s important to get enough sleep, better sleep is a greater ally than more hours of sleep.  How can we optimize our sleep?  Here are some basic sleep habits:
  • Aim for 8 hours of uninterrupted sleep.  This will vary from person to person—find your sweet spot.  And don’t kid yourself that “you need less”… do a week of aiming for 9 hours (you can catch up on those reality shows over the weekend), and see how you feel.
  • Create a healthy environment:  Cool, pitch black—this is essential.  Make sure your bed is actually comfortable.  Adjust the temperature, some studies have shown the optimal temperature for adults is between 60-68 degrees.  Filter out the light and cut out the distractions.
  • Timing:  You already know that how long you sleep is important, but for the best possible sleep, you really should go to sleep and wake up at the same time every day.  So rather than oversleep on off days, waking at the same time and then taking a nap allows the extra sleep without disrupting the normal wake/sleep schedule.
  • Reduce electronic use:  Almost all electronic screens use a blue-light spectrum…iPhone, computer, television.  Get this for your gadgets (its free) F.lux.  It auto-adjusts the spectrum of your monitor to more “reddish” tones after sunset.  Aim to turn those devices off at least an hour before bedtime.
  • White Noise:  While we don’t have the soothing sounds of nature outside our cave anymore, this is one area modern day technology can help.  Our brain craves input, and a noiseless room with occasional random sounds can disrupt sleep; the constant “whrr” of a fan, or a white noise generator, like the Sleep Machine app, can help keep a constant flow of ambient sound.
  • Create Ritual:  This teaches our brain when it’s time to wind down…utilize consistent times, lower the lights, brew some non-caffeine herbal tea, read a book, etc.

Today’s Workout:
Partners Complete…
800m Run (w/ Slam Ball)
100 Ball Slams
100 Sit Ups (w/Slam Ball)
100 Front Squats (w/Slam Ball)
100 Twist Pass (w/ Slam Ball)
800m Run (w/ Slam Ball)


CF Blog January 19

WOD: “Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

UCF Weightlifting Meet today!

For Saturday Classes:
8 and 9:30  – will be in the main gym
11am and Open Gym – Meet in the Pit
2pm – If the meet is over, class will be held in the main gym, if not, meet in the Pit.
**The gym will run on its normal schedule on Monday (MLK Day)

CF WOD January 19

WOD: “Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees


CF Blog January 20

Partner WOD:
Divide up reps as needed. Find a partner to share a bar with

70 Ab mat sit ups/35 OHS at (75/55)
60 Ab mat sit-ups/30 OHS at (95/65)
50 Ab mat sit-ups/25 OHS at (115/75)
40 Ab mat sit-ups/20 OHS at (125/85)
30 Ab mat sit-ups/15 OHS at (135/95)
20 Ab mat sit-ups/10 OHS at (155/105)

** If you have a jump rope in the trainers’ office, please take it home with you!!  The office is getting a makeover and we don’t want your ropes lost in the fray


CF WOD January 20

Partner WOD:
Divide up reps as needed. Find a partner to share a bar with

70 Ab mat sit ups/35 OHS at (75/55)
60 Ab mat sit-ups/30 OHS at (95/65)
50 Ab mat sit-ups/25 OHS at (115/75)
40 Ab mat sit-ups/20 OHS at (125/85)
30 Ab mat sit-ups/15 OHS at (135/95)
20 Ab mat sit-ups/10 OHS at (155/105)


1.21.13 Short and fast ones

1.21.13 @ AG track @ 5:30 pm

Will post to comments section at 4:30pm if any changes need to be made due to weather

6 x 200s

6 x 100

Sometimes it feels good to just run all out!


CF Blog January 21

***REGULAR CLASS TIMES TODAY***

Strength: Bench Press 5 RM

WOD: “Witch Hunter”
10-9-8-7-6-5-4-3-2-1

Wall Balls (20/14)
Burpees
KB Swings (2/1.5)
Sledge Hammer Strikes
5 Rope Climb (can be completed at any point during the WOD)

Momma’s Quote of the Week:  “Failure will never overtake me if my determination to succeed is strong enough.”–Og Mandino

Come join us today for the “Witch Hunter” WOD and score some free screening passes to the new “Hansel and Gretel: Witch Hunters” movie!!

Congrats to all those who participated in the UCF weightlifting competition this Saturday – Tricia P., Wendy H., C-dub (Chelsea), Theresa “T”, Cagney, Josh Beaver, Carter Lewis, Eric Carpenter, & Elliot Robinson.  Tons of effort from this group!!!  Way to go!!!

*** If you have a jump rope in the trainers’ office, please come and collect it ASAP!!!***

 There is a short Spartan Race coming up in Charlotte this March and Jon Currence has created a team for the gym and would love for you to join it.  The team is called UCF and is scheduled for the Morning Start Times (9:00 A.M. -12:00 P.M.)

 

 


CF WOD January 21

Strength: Bench Press 5 RM

WOD: “Witch Hunter”
10-9-8-7-6-5-4-3-2-1

Wall Balls (20/14)
Burpees
KB Swings (2/1.5)
Sledge Hammer Strikes
5 Rope Climb (can be completed at any point during the WOD)


Today we are going to talk about the air squat.  This is the foundation for all squat movements, and is most commonly referred to as the “air squat” (or bodyweight squat) because you’re not lifting any weight other than your body.

Squats are what we call a functional movement.  It is something our bodies have been designed to do, and can (and should) be used in day to day life.  Functional movements also can be demonstrated to have had a need that has persisted from primal times to modern day man.  It is a vital, natural, functional component of your well-being.  The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your later years.

The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we naturally stand-up.  Just think about getting on and off the toilet!  Frequently, we encounter individuals who claim the squat to be an unsafe exercise, specifically for the knees. On the contrary, it has been found that the squat is, in fact, a deterrent for future injuries.

When setting up for your air squat, you will want to make sure you are standing in the following position:

  • Standing straight up, arms at your side and head up looking just above parallel.
  • Feet slightly more than shoulder width apart.
  • Toes pointing slightly outward. This angle can depend on the person, but should be about 30 degrees.
  • Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.  Chest up, shoulders back, core tight. This helps promote a nice intact lumbar curve.

The bottom position of the air squat should have the following cues:

  • All of your weight should be firmly thru your heels.
  • Your lumbar curve should still be intact.
  • Your chest and eyes/head should be facing the directly in front of you.
  • Your butt should be slightly below your knees.
  • Your knees should be tracking over your feet.
  • Your arms can be in front of you, to help create a better center of gravity.

As you are lowering into the air squat, you need to make sure you are doing a few things:

  • Your chest and head remain up, keeping your lumbar curve intact. If you find yourself letting your chest or head cave forward, make sure you over exaggerate keeping them up.
  • Keep your shins as vertical as possible when you go down into your knees. Stick your butt out, pull your knees back at the same time.
  • Your knees are tracking over your feet. What we mean by this is your knees should be pointing in the same direction as your toes. If you find your knees starting to cave in, focus on pushing them out. A good way to achieve this is by imagining you are tearing the floor apart with your feet.
  • The weight remains in your heels. A common mistake is to transfer the weight into the balls of your feet and/or toes. This will create instability. Trust your weight over your heels. You should be able to wiggle your toes at any position in the squat.

 

Today’s Workout:
Skill: Med Ball Cleans
WoD: 15-12-9-6-3 – Goblet Squat, HR Push-up, KB Swing


Skill: Med Ball Cleans
WoD: 15-12-9-6-3 – Goblet Squat, HR Push-up, KB Swing


CF Blog January 22

Strength: EMOM for 10 minutes complete 2 Front Squats – starting @ 70% of 1RM
WOD: AMRAP 1:

Max Rep Thrusters 95/65
Immediately followed by AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders

Post scores for both AMRAPs separately.

Don’t miss UCF’s own Eric Carpenter this Sunday, January 27th at Lululemon Southpark’s “Tadasana Talks.”  The event kicks off at 6:30 pm in the Southpark store.  This session will cover fear and how to rise above it.  Mark your calendars!

Other Reminders:

**Don’t forget to grab your jumprope if you have one in the trainers’ office

**There is a short Spartan Race coming up in Charlotte this March and Jon Currence has created a team for the gym and would love for you to join it.  The team is called UCF and is scheduled for the Morning Start Times (9:00 A.M. -12:00 P.M.)


CF WOD January 22

Strength: EMOM for 10 minutes complete 2 Front Squats – starting @ 70% of 1RM

WOD: AMRAP 1:
Max Rep Thrusters 95/65
Immediately followed by AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders

Post scores for both AMRAPs separately


Cardio Circut –
3 Rounds…
2min Row (400m) – 2min Rest
2min AirDyne (20calories) – 2min Rest
2min Prowler Push (3xH/L) – 2min Rest


Carrots are mutants.

Well, orange carrots at least.  Originally, purple carrots were the norm, but there were some offshoots — yellow and white ones appeared in the wild. Over time, somehow, 17th century Dutch carrot growers managed to cultivate these yellow and white ones carrots into the orange ones we are familiar with today.

The purple ones still do exist, but by far are the minority in the world of carrot colors. Want to try some? Beware — there may be a good reason why purple carrots are now the uncommon breed: the orange ones taste better.  In fact, orange carrots may be a superfood of sorts when it comes to taste.  A recent study showed that children said foods tasted better if favored cartoon character appeared on a box, with one food excepted: carrots.

Bonus Fact: Eat too many carrots and beware: you may end up with carotenosis — a condition wherein excess beta carotene turns your skin orange-ish yellow.

Source: Know I Know

 

Cardio Circut –
3 Rounds…
2min Row (400m) – 2min Rest
2min AirDyne (20calories) – 2min Rest
2min Prowler Push (3xH/L) – 2min Rest


1.23.13 a Partner in the Pit

Monday night crew of Elliott, Matt, Wendy, Trish and Chad warming up before the WOD.

1.23.13 at 6 AM in the PIT

Partner WOD

1 partner works at a time (recommended to work for 1-2 minutes at a time) to complete the following PER TEAM, in NO particular order.

100 burpees

200 cal on air-dyne

3000 m row

20 sled pushes

30 min TIME CAP

A few things to remember when you look at this WOD please.

1. Everything is scaleable, whether you are new to CF, recovering from an injury, or just in need of a not-so-hard day.

2. This is ENDURANCE. We are working on your lungs here and rarely do we ever have long workouts. They are good for you to do on occasion – for your lungs and for your mental toughness.

3. You are with a partner are expected to have REST, whether it’s in 1 minute increments or 2 minute increments. Some of these exercises will be easier than others for you, so 1 minute rest will see like a lot on some exercises and not a lot on other.

4. You are here to WORK HARD and get stronger, faster, beastier. Attitude is everything, even at 6 AM.

 


CF Blog January 23

Speed:
4x400m Run (90 sec rest in btwn) – around 80%
3 min rest
1 x Max Effort 400m Run (score Total Time of all 5 runs)

Strength: Romanian Deadlift 5-5-5

 

A little post-holiday reminder from our friends at modpaleo:

Why We Need to Ditch the Scales

Well it’s January – the season when we obsess about all of our “holiday weight” and put a number on how much we have to lose.  If you are guilty of this, I’m here to tell you that health-wise, your scale is indicative of nothing.

It took me a while to fully comprehend this phenomenon, but after years of obsessing about my own weight and believing it was the end all, be all, I finally ditched the scale.  We do not own one in our house and I do not step on one unless I am forced to (doctor’s visits, competitions) and even then I politely ask not to be told what the number is.  Why?  Because it doesn’t matter!

Did you know that at the very same height and weight, a person could be overweight or healthy and muscular?  Yet, according to the ever-popular BMI scale, both individuals would be lumped into the same overweight category.  Make sense to you? Look at this picture below from firstcomeshealth.com – same woman, same weight, drastically different body composition.  The problem is that a person’s BMI does not distinguish between lean tissues and fat tissues.

 

So hear this: don’t be deceived by a number – there should be no “goal weight” to attain.  If you need a number to measure against though, how about taking a closer look at body fat percentage? According to the Livestrong foundation, “a certain amount of body fat is necessary to your body. According to ACE Fitness, for women this is between 10 and 13 percent, and for men this is between 2 and 5 percent. Athletes usually have body fat percentages ranging from 14 to 20 percent for women and 6 to 13 percent for men. Women who have body fat percentages of 32 percent or higher and men who have more than 25 percent body fat are considered obese. Aiming for a percentage of between 21 and 24 for women and between 14 and 17 for men will put you in the fit range”.

And there are other ways to gauge your efforts – like how your pants fit and how you feel!  Take a look at this picture and you will understand how it is possible to gain weight and yet have your pants fit better!!

What’s more important is feeling GOOD!  If you are in good health, have good energy levels and sleep well, you are well ahead of the game.

Muscle is good.  It is firm and dense.  And, although it weighs more than fat, it takes up less space in your body and it burns way more calories per pound than fat.  So don’t get caught up in the numbers, because in the end they are just numbers.

 

If we can begin to raise and promote awareness in our communities, and ourselves maybe we can get doctors and insurance companies to take a step away from measuring everyone against the BMI scale and take a look at the bigger picture of health.  In the meantime, stop chasing after a “skinnier” version of yourself and start working toward a healthier version of yourself!


CF WOD January 23

Speed:
4x400m Run (90 sec rest in btwn) – around 80%
3 min rest
1 x Max Effort 400m Run (score Total Time of all 5 runs)

Strength: Romanian Deadlift 5-5-5


WoD1: 50 Jump Rope (singles), 40 Squats, 30 Yard Sales, 20 Push Ups, 10 Burpees.
WoD2: AMRAP10 of 5 Box Jumps, 10 Sit-ups, 15 Lunges. 
Cash Out: Max Effort Plank.


Do you push yourself..?

Intensity:

1. the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling
2. the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time)

Intensity involves a certain mind-body connection. It is both mental and physical. You literally have to feel the rep, feel the range of motion, and feel the stress on the muscles. That may sound kind of corny, but if you are doing the exercise just to get it done, you will not see the best results possible.

You know when you have a really INTENSE workout. I am willing to bet that this was also a really GOOD workout. You remain focused, nothing distracts you, and each and every rep feels just right. Everything just goes perfectly. This is intensity.

No matter which exercise it is you are doing, it will benefit if you use the utmost intensity while doing it. When you can continuously harness this intensity, the gains you make will truly amaze you.

Intensity is something you have to find within yourselves to achieve the best results. We can push you. But, ultimately, intensity is up to you. Go get it each morning!

 

Today’s Workout:
WoD1: 50 Jump Rope (singles), 40 Squats, 30 Yard Sales, 20 Push Ups, 10 Burpees.
WoD2: AMRAP5 of 5 Box Jumps, 10 Sit Ups, 15 Lunges.
Cash Out: Max Effort Plank.


CF Blog January 24

Skill: Handstand Walk (kick up to handstand, HS Hold, Arm Shifts, Walks)2013-01-21 12.49.20

WOD: Annie
50-40-30-20-10
Double Unders
Sit-up (abmat)

Cash Out:
3 x 10 back extensions

CrossFit Cue of the Day:

“Getting a good time in a WOD is just as much mental as physical. Look at the overall WOD and break it down in little sections. Take the time to go through the WOD in your head and know your goals for each section. At 3-2-1-Go, all you have to do is execute, no more thinking.”

–Matthieu Dubreucq, CrossFit Level 1 Seminar Staff

 

 

Please share this amazing limited deal with friends and family!  We are always striving to share BJJ with as many of the youth as possible! 

$50 for 1 Month of Brazilian Jiu-Jitsu for Kids ($125 value)

$50 for 1 Month of Brazilian Jiu-Jitsu for Kids ($125 value) 

Gracie Barra Charlotte
2620 South Boulevard
Charlotte, NC 28209 

Many kids are naturally born with a ton of energy, so finding some fun and fast-paced activities for them after school is essential. Luckily, the Gracie Barra Brazilian Jiu-Jitsu center in Charlott…

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VALUE
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YOU PAY
$50
Learn More

 


CF WOD January 24

Skill: Handstand Walk (kick up to handstand, HS Hold, Arm Shifts, Walks)

WOD: Annie
50-40-30-20-10
Double Unders
Sit-up (abmat)

Cash Out:
3 x 10 back extensions


Speed: 10x Partner Band Sprints
WoD: 7min AMRAP – 10 Dips, 10 Bar Rows (w/ run in between)


Random Notes

If you’ve never watched Portlandia, you are missing out… Portlandia – “Fat”

An epic album… ‘The Chronic’ 20 Years Later: An Audio Document Of The L.A. Riots

Some great iconic images… 100 Greatest Sports Photos

Brew Ridge Trail… A seven craft brewery tour through Virginia

Is there any reality in reality TV… The Real Biggest Losers?

Diet Soda Linked to Depression in NIH study… Seriously, you shouldn’t drink pop either

Folks, I can’t make this stuff up… A Can of Soda a Day Can Increase the Risk of Cancer for Men by 40 Percent

What would the sky look like over a city with no lights…  Darkened Cities

Is There One Right Way to Run… A new study suggests that there might be a variety of “correct” running forms

Exercise your demons…  DemonBells

Down on the farm…  What Do Prices “Know” That You Don’t Know?

Sixty-four sketches. One winner. Ten years later, we determine the champ… A Battle for the Best Chappelle’s Show Sketch Ever

 

Today’s Workout:
Speed: 10x Partner Band Sprints
WoD: 7min AMRAP – 10 Dips, 10 Bar Rows (w/ run in between)


CF Blog January 25

WOD Teams of two: Only one team member works at a time; No more than 20 reps per team member at a time.

Just another day at UCF
Just another day at UCF

80 Wall-balls (20/14)
70 Box Jumps (24/20)
60 Pull Ups
50 KB Swings (2/1.5)
40 Burpees
800 (m) run (alternate every 200)
40 Burpees
50 KB Swings (2/1.5)
60 Pull-ups
70 Box Jumps (24/20)
80 Wall-balls (20/14)

***DUE TO INCLEMENT WEATHER, THE GYM WILL BE CLOSING AFTER THE 3PM CLASS TODAY!!!***
Drive safe, everyone!!

It’s cold out there!!!  While we have our WOD-specific warm-ups each day, with the cold weather, your body may require a little more to warm-up.  Don’t ever hesitate to come a couple of minutes early to stretch or hop on the rower…you should never rush into a WOD cold! 🙂

***If you have a jump-rope in the trainers’ office, please claim it ASAP!!!


CF WOD January 25

WOD Teams of two: Only one team member works at a time; No more than 20
reps per team member at a time.

80   Wall-balls (20/14)
70   Box Jumps (24/20)
60   Pull Ups
50   KB Swings (2/1.5)
40   Burpees
800 (m) run (alternate every 200)
40   Burpees
50   KB Swings (2/1.5)
60   Pull-ups
70   Box Jumps (24/20)
80   Wall-balls (20/14)


It’s FRIDAY!  TGIF.  Great work this week everybody.  You Bootcampers are the best!  It was cold.  We were inside a lot.  But you all came, worked hard and got at it!

Take it easy this weekend and enjoy a treat (thanks Liz!)…

Yummy in my Tummy

Chocolate Paleo Snack Cake Recipe

Ingredients

  • 10 medjool dates, pitted (I buy mine in bulk at Costco)
  • 1 cup of unsweetened applesauce (or one ripe banana)
  • 3 eggs
  • 1/2 cup coconut oil
  • 2 teaspoons vanilla extract
  • 1/2 cup coconut flour
  • 1/2 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine celtic sea salt
  • 1/2 cup strong brewed coffee

Instructions

  1. Place the medjool dates in a food processor and pulse until completely pureed.
  2. Add applesauce (or banana) and continue to pulse until pureed and combined with the dates.
  3. Add the fruit purée to the bowl of a stand mixer, add the eggs, vanilla, coconut oil and coffee and mix on low-medium speed until well combined.
  4. Combine the dry ingredients in a separate bowl.
  5. Slowly add the dry ingredients into the wet ingredients and mix on low-speed, scraping down the sides, until you have a smooth batter.
  6. Grease a 8×8 glass pan with coconut oil, pour in the batter and smooth it with the back of a spatula.
  7. Bake at 350 degrees for 30-35 minutes or until a toothpick stuck in the middle comes out clean.

Alternative method for baking: Use a 9-inch round cake pan. Grease the pan and cut out parchment paper to fit the bottom. Cook per instructions above. Allow the cake to cool for about 10 minutes and turn it out onto a wire rack or cake plate to cool. Top with frosting, if desired, and cut into wedges. We’ve used whipped coconut cream and whipped dairy cream with fresh raspberries.

 

Today’s Workout:
Partners complete 2 Rounds of…
50/25 Wall Balls,
50/25 Medicine Ball Twist Passes,
50/25 Ball Slams,
50/25 Medicine Ball Sit-up/Toss,
50/25 Dynamic Push-ups,
with split 1000m partner Row


Partners complete 2 Rounds of…
50/25 Wall Balls,
50/25 Medicine Ball Twist Passes,
50/25 Ball Slams,
50/25 Medicine Ball Sit-up/Toss,
50/25 Dynamic Push-ups,
with split 1000m partner Row


CF Blog January 26

Strength: OHS 3-3-3-32013-01-07 17.12.31

WOD: AMRAP 20
7 Calorie Row
10 Push-ups
15 Air Squats

Don’t forget to check out EC tomorrow night at Lululemon South Park for their Tadasana Talks – 6:30 pm!!

Good luck to our Competitors this Weekend at War of the Wods!!


CF WOD January 26

Strength: OHS 3-3-3-3

WOD: AMRAP 20
7 Calorie Row
10 Push-ups
15 Air Squats


CF Blog January 27

2013-01-02 05.40.02
Doing Work at 5am!

Skill Work: Clean or Snatch, keep weight light and focus on form

WOD: 4 Rounds
400m Run
10 Pull-ups
25 Abmat Sit-ups

Don’t forget to catch the Silver Fox at Lululemon’s Tadasasna Talks!!  6:30 tonight at their SouthPark Store!!


CF WOD January 27

Skill Work: Clean or Snatch, keep weight light and focus on form

WOD: 4 Rounds
400m Run
10 Pull-ups
25 Abmat Sit-ups


1.28.13 Cure the Mondays

1.28.13

 

1.28.13 at 5:30 pm at AG Track

100% all out 800  meters for time

THEN,

we will base what your next two 400s,  and two 200s should be run in.

So in summary, an 800, 2 x 400, 2 x 200.

 


CF Blog January 28

Strength:

Pull-ups, anyone?
Pull-ups, anyone?

Back Squat 3-3-3-3-3

WOD:
AMRAP 10

3 Power cleans (185/135)
200m run
3 HSPU

Momma’s Quote of the Week:  “Believe you can and you’re halfway there.”—Theodore Roosevelt

 

Are you a Low-Bar Back Squatter?  Check out this article from Crossfit Oakland!

Low Bar Back Squat

By TomC – Posted on 18 December 2010

20101030-Campitelli-005.jpg

Jenn of CrossFit East Bay performing heavy low bar back squats

We’ve looked at some of the common elements shared by all barbell squats and examined both thefront squat and the high bar back squat. We’ll wrap up the series by taking a look at the version that is nearest and dearest to my heart, the low bar back squat.

The low bar squat has been popularized by Mark Rippetoe in his book Starting Strength and represents an interesting mixture of form cues that set it apart from either the high bar back squat or the front squat. As Rippetoe is fond of noting, the low bar squat allows for heavy weights to be handled using the greatest amount of muscle mass over the longest range of motion and produces excellent strength gains. Let’s examine the form hallmarks and then how they apply to the claims above:

  • The bar is carried lower on the shoulders, just below the spine of the scapula. This can be a challenging position for those with shoulder mobility problems.
  • Thumbs are on the same side of the bar as the fingers, instead of using an opposed grip.
  • The torso is more steeply inclined than either the high bar or front squat.
  • The squat descent stops when the crease of the hips descends below the top of the knee. The hamstrings get a good stretch in this position.
  • The knees come to a point slightly in front of the toes during the first half of the movement and then come no farther forward.
  • The knees are driven outward to allow for full depth and to include the adductors in the movement.
  • Hips are the driving force behind the movement.

Carrying the bar lower on the back necessitates an increase in torso angle if the bar is to remain over the middle of the foot. This requires more work from the abdominals and spinal erectors to maintain lumbar extension throughout the movement. While descending in a less upright posture, the hamstrings undergo an eccentric contraction and lengthen under the load imposed by the barbell. At a position below parallel, the hamstrings reach a more or less fully stretched position and that stretch is used to power the weight back up. In a low bar squat, a trainee uses the stretched hamstrings like a rubber band to impart upward momentum to the weight. This is the most unique aspect of the lift, often called “the bounce.” The hips are aggressively driven up from the bottom of the squat using this bounce. After properly performing low bar squats, it is not uncommon for the hamstrings and adductors to be quite sore.

The knees are also of great importance in the low bar squat. Since hamstring tension is important to the movement, allowing the knees to drift forward towards the bottom is problematic. This slackens the hamstrings, affecting the bounce and can cause hip pain in some trainees. Further, keeping the knees driven out through the squat stretches the adductors, allows for full depth, and helps with the bounce at the bottom. Note that the hamstrings and adductors, elements of the posterior chain, are heavily involved with this style of the squat – moreso than either of the other two variants. The low bar back squat can be considered a posterior chain driven movement, although the quadriceps are utilized as well. For this reason, Rippetoe contends that the low bar back squat utilizes more muscle mass than the quadriceps-dominant squatting styles.

Rippetoe also suggests that the low bar squat uses this extra musculature through the longest range of motion for these muscle groups. If lumbar extension and hamstring tension are to be maintained, the trainee will generally be unable to descend far below parallel without relaxing something. Relaxation under a heavy weight is a good way to get injured and should be avoided. The low bar squat meets the criteria of going below parallel, but stops short of the longer range of motion of the front or high bar back squat. This is to avoid providing less work to the elements of the posterior chain and to maintain safe positioning.

There is a great deal more that can be said about the low bar squat, but I am already pushing 700 words. I will conclude with the assertion that the low bar squat is an excellent choice for a great many trainees for the reasons outlined above. It uses the most muscle mass over the longest range of motion possible for all those muscle groups and therefore provides an excellent strength stimulus.


CF WOD January 28

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

WOD:
AMRAP 10

3 Power cleans (185/135)
200m run
3 HSPU

 

 


In 12 minutes complete
400m med ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups
*score total reps*


Proper PushUps

As a symbol of health and wellness, nothing surpasses the simple push-up.

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

It’s a simple movement, but it’s arguably the best way to develop overall upper body strength and mobility.  It requires no equipment and can be scaled up or down depending on your strength and fitness levels. The basic push-up can be easy to learn, but difficult to master, and the variations will keep your body guessing and growing for years.

How To Do the Basic Pushup

  • Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
  • Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
  • Push yourself back up, squeezing your pectoral muscles and completing the full range of motion.
  • At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
  • Repeat.

Things to Remember

  • Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
  • Squeeze your glutes and flex your abs. This will keep your torso honest and avoid hyper-extension of the lower back.
  • Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
  • Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more. At the bottom, chest touching the ground.

Common Push-up Performance Errors

  • When performing push-ups, people often set up with their hand position high and wide. If you took a snapshot from above as in an aerial view (see picture above), their set up would look like the letter T. People do this to make the exercise easier. The pec fibers are better suited to produce force from this position and it requires less muscle activation in the pecs and triceps.
  • Snaking/Caterpillaring, or allowing the hips to sag resulting in anterior pelvic tilting and lumbar hyperextension. By keeping the hips low and hinging at the lumbar spine, a lower percentage of bodyweight is being lifted since much of the body is hanging toward the floor, thereby making the exercise easier.
  • Cutting the movement short and performing half-refs. The bottom position of the push-up involves a higher percentage of bodyweight than the top position, which makes the bottom more difficult. Chest to deck!

 

January Benchmark:
In 12 minutes complete…
400m med ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups
*score total reps*


CF Blog January 29

Speed/Agility: Pro Shuttle (5-10-5)

I spy UCF peeps on top of that podium!
I spy UCF peeps on top of that podium!

http://www.youtube.com/watch?v=iPr40RtMAhM

*You get 5 reps to find your fastest time
*Rest as needed btwn efforts

WOD:
1000m Row
20 Shoulder to Overhead (115/75)
30 Ball Slams (30/20)
20 Burpees
30 KB Swings (1.5/1)
20 Jumping Lunges
100 Double Unders

Congrats to all of our gym members who participated in CF Greensboro’s “War of the Wods” this past weekend.

71855_709297924394_1722117690_nThe dynamic duos of Zach Mullinax and Dale Jones – “The Kettleballers” and Tricia Mullinax and Lauren Jones – “The Chalk City Chicks” simply rocked it this weekend with outstanding efforts and amazing attitudes!!   And…Zach got his first bar muscle-up at the comp!!!  That is pretty kettleballer!

Congrats to Breeze and her partner for their third place finish, and a big shout out to your UCF trainers, Jayme & Liz, aka, team “Deep in Cider”  for winning First place overall and bringing home the bacon…literally.  They won meat 🙂

photo (1)
Dear Kill Cliff Reps, please call Jayme stat about a sponsorship deal. She fuels her performance with nothing but your precious nectar. True story.

Great efforts all around!!!

67422_709418173414_1937726986_n

 

 


CF WOD January 29

Speed/Agility: Pro Shuttle (5-10-5)

WOD:
1000m Row
20 Shoulder to Overhead (115/75)
30 Ball Slams (30/20)
20 Burpees
30 KB Swings (1.5/1)
20 Jumping Lunges
100 Double Unders


AMDAP in 1,2,3,4,5 minutes. Rest the amount of time you run.


Good Ass Work

Wow, was it nice to be back outside this morning where bootcamp belongs!  Nice work on the timed runs today.  Working on getting that cardio back from all the time spent indoors.  Here is the article from last Thursday’s Random Notes I mentioned this morning…  Is There One Right Way to Run, a new study suggests that there might be a variety of “correct” running forms.  More on running tomorrow.

I know January isn’t over quite yet but everyone did a great job on the January Benchmark “re-test” yesterday! Everyone PR’d the WoD and a few of you even did it using a heavier slam ball then the first go-around!!  High fives and fist bumps all around. You guys have done really, really well this month. I’m proud of your efforts and your results. Yesterday’s benchmark gives you an idea of how you’ve improved in the gym, but think about your energy levels or how that favorite pair of jeans is fitting. You may not really notice at first because the changes are gradual but they are there. Great work. And congratulations on a great first month of bootcamp in 2013.

Feel free to post in the comments section and let the peeps of the interwebs, and each other, know just how well you’ve done this month. Also, how are those 2013 resolutions coming along?  And not just your fitness or bootcamp ones…  Are you still on the right track, have you been sticking with it, have any of the changes made an impact yet???  Let’s hear it as we slowly bring January to a close.

 

Today’s Workout:
AMDAP in 1,2,3,4,5 minutes. Rest the amount of time you run.


1.30.13 We be rowing

1.30.13

 

1.30.13 at 6 AM in the PIT

ROWING

Death by 10 meters

AND some extra credit work with Shannon!

 


CF Blog January 30

Strength/Technique: Snatch 1-1-1-1-1

WOD: 4 Rounds
10 C2B Pull-ups
5 Snatches (115/75)
15 Box Jumps (30/24)

mp_Amber

 

Big news happening!!!  Tune into NPR Thursday morning to hear our own Amber Lewis from Modpaleo talking shop!!!  

Tune into 90.7 WFAE and listen to a discussion about the Paleo lifestyle on Charlotte Talks.  Amber will be live talking about real food! Show begins at 9 a.m

Here’s a video that everyone needs to watch – it will make you smile 🙂

 

 


CF WOD January 30

Strength/Technique: Snatch 1-1-1-1-1

WOD: 4 Rounds
10 C2B Pull-ups
5 Snatches (115/75)
15 Box Jumps (30/24)


 

Print

Hop into the time machine and check out this past post from Carter about…

Shoes.

You need them for bootcamp. Occasionally the question is asked about which kinds of shoes are better for what we do. I’m no podiatrist, so I can’t speak to this scientifically. I can however, speak from personal experience. My first few months of bootcamp, I used an old pair of running shoes that hadn’t gotten used in a long, longtime. As a result, I began experiencing shin and calf pain that grew to a point that I needed someone to look at, and treat, it. So that perhaps that wouldn’t happen again, I took the advice of one of my friends (a trainer) and I went to a store similar to Charlotte Running Company or Run For Your Life and asked one of the folks there to take a look at my stride, etc. We narrowed it down to a pair of Asics that I wore for a couple of years. And they worked very very well, through BC, 5ks, some trail running, etc. When it was time for a new pair, I did the New Balance Minimus (also tried the Vibram 5-fingers before these and they were just not right for me). Making the transition to the Minimus wasn’t easy. You really have to adjust your stride. There are pros and cons to running like you do naturally vs. trying something akin to the POSE method… but know that when you go more toward a minimalist shoe you’re going to have to adjust to strike with a more neutral foot and learn to kick your feet up behind you (as opposed to reaching ahead with your heel… hence the big cushions on most running shoes). I’m currently using a pair of Saucony shoes (that I was also fitted for, having had the experience of both cushiony and minimalist) that have less heel drop than a lot of running shoes, but more than the true minimalist running shoes. That’s where I feel comfortable right now… but I certainly appreciate the minimalist shoes for having the effect they do on running. Once I got used to using different muscles to run, I really dug those shoes. My wife also loves the Minimus. (yes we’re cheesy like that)

If you do want to try the minimalist route, there are several shoes out there and you can certainly try them on to see what you like. One of the stores around here will let you run in them and may offer a return policy of some sort, which is nice. You can always go try several on, find what you like and then order online if you think you can find them cheaper. Inov-8 has a pretty good range of offerings, from trail to minimal shoes.

My real recommendation is that you go to a store and talk through this with the experts. Together, you can devise a plan.

Wanna read more on running styles, check this article. It discusses (at length) the human genetics of the foot, specifically the arch, vs. the cushioned running shoe. And if you like to run barefoot, there’s this on the matter from NPR, too.

 

Big news happening!!!  Tune into NPR Thursday morning to hear our own Amber Lewis from Modpaleo talking shop!!!  

Tune into 90.7 WFAE and listen to a discussion about the Paleo lifestyle on Charlotte Talks.  Amber will be live talking about real food! Show begins at 9 a.m

 

Today’s Workout:
AB Wheel

 


AB Wheel


2.4.13 & 2.6.13 We NEED your opinions!

2.4.13

 

FIRST things first. We will be adding a Saturday AM class in March and we would like to hear from YOU, what morning times would make you most likely to participate? 8:00, 8:30, or 9:00 AM – post to COMMENTS below.

2.4.13 at 5:30 PM at the AG Track. Remember, we will post in COMMENTS by 4:30 pm that afternoon if class needs to be canceled due to weather.

PARTNER WOD

Tag Team 400s

In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.

 

2.6.13 @ 6 AM in the PIT

Slamball Hills

8 hill sprints total, 2,4,6,8 will include a slamball. # 2 and # 6 will include running with a slamball OVER your head. The other hill sprints, 1,3,5,7 will be lonely, and without slam balls.

*Subject to change based on weather


CF Blog January 31

Strength: Jerk 1 RMphoto (4)

WOD:
Max meters in 2 min row
Rest 1 min
Max Double Unders in 2 min
Rest 1 min
Max burpees in 2 min
Rest 1 min
Max Toes 2 bar in 2 min

Core: 3×10 Hollow Rocks

 

Great article that Bill$ wanted to share, courtesy of DanJohn.net:

OLYMPIC LIFTING FOR THE MASTER ATHLETE

Don’t skip this article just because you are not an old geezer. Trust me, the lessons most Master athletes learn usually are lumped into the category “I wish I would have known this before.” There are certain lessons you can learn from the mid-life crisis crowd that will pay for themselves in the long-term.

A couple of points before we look at programs. If you are lazy and don’t feel like reading my ramblings, let me summarize them here:

Focus on speed, speed, speed.
Use your checkbook
Seek and destroy your weaknesses
A little bit goes a long way

Before we get into the meat of this article, I have to agree with the criticisms that many lifters will come up with as they read this: you are right! The Bulgarians and the Greeks don’t do this! But, at age 35 plus, with a full-time job and family responsibilities, hold on Oprah: this might hurt your fragile inner child, you probably aren’t the “cream of the crop” for the Olympic selection committee either. In my humble opinion, the greatest error of the American Olympic effort over the past thirty years is abandoning the things that work for American athletes and adopting “stuff” from other countries. I imagine British athletes, who were a dominate force in track and field, as well as the O lifts and early powerlifting, would look back a few decades ago and agree they made the same mistake.

America’s last dominate lifter, Bob Bednarski, had his training methods studied by the Bulgarians before they adopted his ideas. True, they added and supplemented things, but the USA lifting establishment tossed his ideas out and … , let’s just say we haven’t had a world champ since him and Joe Dube in 1969. Review the lifting successes of the Duncan YMCA team of the late 1960′s and the parade of names that exploded with national and world records, Holbrook, Karchut, Lowe and others, and you will be left wondering why no one follows their simple “Easy week-hard week” training cycle. It works. The basic lessons of Capitalism seem to have been tossed out in the O lifting circles. If it works, do it.

So, yes, you are right, the Greeks don’t do what I am going to recommend. Of course, my five on five flag football team doesn’t train like the Minnesota Vikings. Sure, we could… but, our wives might complain about us quitting our jobs to get ready for Saturday’s games.

As we begin, let’s review one or two “assumptions.” Jim Markosian, the principal at St. John the Baptist in Draper, Utah, reminds me always of the key to leadership in education: “If you “ass-u-me,” you make and ass of you and me.” When discussing the Master O lifter’s training, I assume that you arrive with a basic mastery of technique as well as some experience in competition. If you don’t, the “Beginner’s Program”, in the last issue of the Dino Files should give you a start. And, yes, you should compete. Competition is crucial to the Master O lifter. It simply gives you that rare opportunity to “go for the max.” Also, it’s fun to beat up on the young people. Let’s get started.

Coach Ralph Maughan at Utah State University enjoyed decades of success with a Track and Field program located in the backwaters of Northern Utah, time zones away from the hot spots of athletics. How? Coach Maughan focused on recruiting two things: speed and smarts. “You can’t coach either,” he told me once. But, it sure is possible to ruin both of them. There is one thing that the Master O lifter needs to continually keep in the forefront: speed, speed, speed. Train yourself to go fast and faster.
Continue reading here….


CF WOD January 31

Strength: Jerk 1 RM

WOD:
Max meters in 2 min row
Rest 1 min
Max Double Unders in 2 min
Rest 1 min
Max burpees in 2 min
Rest 1 min
Max Toes 2 bar in 2 min

Core: 3×10 Hollow Rocks


Random Notes

We all need a little encouragement every now and then… A Pep Talk from Kid President

Two-Buck Chuck Price Goes Up… Charles Shaw’s popular California wine brand, has ended its 11-year run at US$1.99

From The Matrix to Marie Antoinette’s execution, irreverent visual synopses of pop culture staples… Life in Five Seconds: Minimalist Pictogram Summaries of Pop Culture and Historical Events

The Edge: Hunter S. Thompson on the Burden of the Living, Animated… “The only people who really know where it is are the ones who have gone over.”

No longer are utility rings solely for super heroes… Titanium Utility Ring

Just say NO, to genetically-modified crops… Welsh Government Confirms GM-free Policy

Surfs up, bro… Garrett McNamara surfs ‘world record 100ft wave’ in Portugal

For the love of money… How Do Our Favorite Tech Companies Make Money

A New Look at Muscle Schoals… A new film examines the old soul of Muscle Shoals

What are you watching, the Super Bowl or the commericials… Hyundai Flaming Lips Super Bowl Ad

Another reason not to root for Chelsea… Soccer Player Kicks Ballboy in Stomach, Gets Red Card

 

Today’s Workout:
Tabata Jump ‘n Touch-followed by 1200m Run-repeat Jump ‘n Touch reps for time
…Rest 2min…
21-15-9 Ball Slams, Burpees


Tabata Jump ‘n Touch-followed by 1200m Run-repeat Jump ‘n Touch reps for time
…Rest 2min…
21-15-9 Ball Slams, Burpees


CF Blog February 1

Strength: Sumo Deadlift 4×3 @ 80%,80%,85%,85% (25 min)photo (5)

WOD: AMRAP 15
5 Muscle-ups
15 GHD Sit-ups
25 Air Squats

In case you missed it on the Bootcamp blog, a great article courtesy of Boone!

You hear a deep, husky voice nearby, and start to wonder if Gotham City’s very own Batman is in the room with you, but alas, no. It’s your bootcamp trainer, or family member, or spouse, or someone standing next to you at a party who has come down with a sore throat and cold.

The realization kicks in: cold and flu season has arrived. And if you’re going to make it through the season without getting sick, or at least aim to reduce the amount of time you spend being sick, you’ll need to be prepared. Here are a few helpful items (and tips) to add to your arsenal of natural remedies:

  • Nucleotides – They are the building blocks from which RNA and DNA are made. They boost the immunity, heal damaged cell tissue, promote the growth of new cells, and improve circulation. If you’re lucky enough to take them as soon as you feel a tickle in your throat, you might actually have a chance of avoiding the cold or flu altogether. But if a cold has had a chance to become full-blown, you may need something more.
  • Vitamin C – Making sure to include plenty of foods rich in Vitamin C in your diet will increase the body’s production of white blood cells and antibodies needed to defend the body against invading viral infections. Foods high in Vitamin C are tangerines, oranges, mangos, kiwis, papayas, and goji berries. Also, amla berries contain twenty times more Vitamin C per pound than oranges. In Ayurvedic tradition, amla is often taken in powdered form.
  • Vitamin D – A deficiency in our body’s immunity is often related to a lack of Vitamin D. Sunshine, the ultimate source of Vitamin D, is crucial for our existence, and for all life on our planet. So even if you’re feeling under the weather, try to get some exposure to the sun. People who have more Vitamin D stored up in their bodies tend to not get as sick as people who are Vitamin D deficient.
  • Zinc – According to a recent article in the New York Times, zinc is a powerful natural cold and flu remedy. The trick is finding a reliable lozenge. Many of the ones in the drug store have additives that either make the zinc less effective or lower the zinc content too much. Stick to a brand you trust and do some careful label reading to find a zinc supplement without too many extra ingredients and a higher percentage of zinc.
  • Panchakarma – Panchakarma is an Ayurvedic detoxifying and rejuvenation treatment that consists of five therapies. Panchakarma is known to alleviate many ailments: allergies, skin disorders, rheumatitis, high blood pressure, diabetes, back pain, arthritis, headaches, depression, the cold and flu, and more. As panchakarma helps to detox the body and its various organs, the body becomes stronger and healthier. When we are healthy, our immunity is stronger and we are less likely to become ill. Panchakarma helps us to get rid of viral infections by making our bodies strong enough to fight off colds and other infections.
  • Rest – When all is said and done, rest is one of the best things you can do for your body when you’re under the weather. Your immune system needs time to do its thing, and resting gives your body a chance to heal. It’s sometimes hard to take a day off from work (or bootcamp) to nurse yourself back to health, but a day or two of rest now can help cut down the duration of your illness and save you many days of discomfort.
  • When you’re sick, it is always good to cut out dairy, especially if you’re producing a lot of mucus. Dairy enhances the production of mucus.

Source: Care2.org


CF WOD February 1

Strength: Sumo Deadlift 4×3 @ 80%,80%,85%,85% (25 min)

WOD: AMRAP 15
5 Muscle-ups
15 GHD Sit-ups
25 Air Squats


December-2012

CF Blog December 2

WOD: (from 12/16/10)
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push-ups

Don’t forget to submit your vote for BEST and CREEPIEST Movember ‘stache in the comments section!!!  You can find your list of contenders HERE – winners will be announced tomorrow!

 

Upcoming Events!

*December 3rd (tomorrow), representatives from the Progenex protein supplement company will be in the gym during the 5:30 and 6:30pm classes for a taste testing and Q&A

*Saturday, December 15th @ 12pm, Flywheelwill be hosting the  UCF vs. Dilworth CF “Battle of the Power Numbers” to benefit Toys for Tots.  If you are interested in participating, sign up with Mike

*Saturday, December 15th @ 8pm – UCF Christmas Party at Studio 1212!!

*There will be no member challenge for the month of December.  However, if you are interested in donating your efforts elsewhere, there is a family here in Charlotte that could really use your help.  While Melissa Farnsworth and her young children have been grieving the very recent loss of her husband, they have been dealt another devastating blow when their home was destroyed by a fire this past week.

Dilworth Neighborhood Grille is hosting a fundraiser for the family today from 7:00 PM to 9:00 PM – Recommended Donation: $50 per person (Cash and Check only).  Buffet included and a Cash Bar.

If you cannot attend the fundraiser and would like to contribute you can do so online at http://www.hopecommunity.com/ There will be a link to the Farnsworth Family on the homepage by Thursday. If you would like to write a check please write it to Hope Community Church with Melissa Farnsworth in the Memo Line. Giving online through the church or by check to the church is tax deductible and 100% of the donations will go directly to the Farnsworth Family.


CF WOD December 2

WOD: (from 12/16/10)
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push-ups


12.3.12 It’s WARM out there

partly cloudyTomorrow

Partly Cloudy

72°F | 46°F

 

Monday’s forecast. Perfect evening to run

12.3.12 at AG track at 5:30pm

WOD

Tabata :20 on/:10 off x 8

Rest 3 minutes

:20 on/:10 off x 8


CF Blog December 3

Strength: Back Squat 8-8-8

Coach Eric working his magic

WOD: 3 Rounds

400m Run
20 DB Walking Lunges (45/30)
10 Pull-ups

 

Momma’s Quote of the Week:  “Here are the values that I stand for:  honesty, equality, kindness, compassion, treating people the way you want to be treated and helping those in need. To me, those are traditional values.”—Ellen DeGeneres

 

And the winners are…Jon for Creepiest Mustache and Matt for Best Mustache.  Please check in with Mike for your awards.

 

A HUGE shout out to Susan M., Erin J. & Chris C. who participated in the Checkers Crossfit Shootout on Saturday!!  We are so proud of you guys for representing UCF so well!!

 

Mark your Calendars:

Today – Representatives from Progenex will be at the gym this evening for the 5:30 and 6:30 classes – they will be available for questions and product testing

Dec 8. – “Fight Gone Good” a fundraiser benefitting a CF Harrisburg member’s fight with cancer.  Those wishing to participate in the event will complete the standard FGB WOD at CF Harrisburg – there is no cost for signing up and no prize for winning.  The event is meant to support and encourage Joel Sloan as he begins his battle.  Waves begin at 9AM.  If you’re interested in participating, please sign up on CF Harrisburg’s webpage

*They are also asking for a gift card donation to Target, gas stations or VISA/MasterCard gift cards for the family if you’d like to contribute.

Dec 15th daytime – UCF/Dilworth Flywheel comp to benefit Toys for Tots.  Sign up with Mike if you’re interested

Dec 15th 8pmUCF Christmas Party held at Studio 1212!!


CF WOD December 3

Strength: Back Squat 8-8-8

WOD: 3 Rounds
400m Run
20 DB Walking Lunges (45/30)
10 Pull-ups


Sometimes you’re in a funk. Everybody gets that feeling. Things are movin’ in slow motion. The wheels are grindin’, but nothing really seems to be falling in line at work or at home. Know what you should do? Work out. The Mayo Clinic has this to say on how exercise helps with anxiety and depression. Shake it off and get it movin’. You’ll thank yourself.

12/3… 10 Rounds, Every 2 minutes complete 1 Hill Sprint + 15 Squats + 10 Boxer Push Ups + 5 Burpees. Cash Out: 50 Dips and 50 Bar Rows.


bc 12/3

12/3… 10 Rounds, Every 2 minutes complete 1 Hill Sprint + 15 Squats + 10 Boxer Push Ups + 5 Burpees. Cash Out: 50 Dips and 50 Bar Rows.


CF Blog December 4

WOD: Filthy Fifty

Jana

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

We are rocking the Filthy Fifty today at UCF, so we’ve got just a few nuggets of info to keep you moving at your maximum potential.  Aside from the general “make sure you get full range of motion and meet the standards” for each of the movements, i.e., open hips at top of the box for box jumps, full squat depth on wall balls, etc., there are just a couple of other points that should be addressed for this WOD.

Jumping Pull-ups:  We don’t see a lot of these in workouts, so you may be relatively unfamiliar with them.  Because of the amount of reps in this movement, it’s important that you set up properly.  Ideally, you want the bar to be at the middle of the forearm when you reach up – have the trainers help you to set up plates or boxes beneath the bars to set you up at the appropriate height.  To perform the jumping pull-up, jump up and make sure your chin clears the bar at the top, then push yourself back down off of the bar until your arms are fully locked out at the bottom (you will have to bend your legs to achieve this position).  This is a rapid movement – do not spend much time on the negative (lowering yourself back down)!

This WOD requires a lot of reps – if you are relatively new to Crossfit or have an injury, let the trainer know so that you can modify accordingly.

Have a game plan – think about how many reps of each movement you can tackle at a time.

If you need to break, make it quick and get right back to it.  If you take too long of a rest, your body will go into recovery mode and it will be much more difficult to get back at it!

Good luck!


CF WOD December 4

WOD: Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Dr. Oz is at it again. He has an editorial in the recent edition of Time Magazine. As with any big statement like his, there will be rebuttals. There’s this. And this. What are our thoughts?

Skill: Jacknife vs Pike on the Swings. WoD: 21-15-9 of Swing Pikes + Superstars + Push Ups. Cash Out: Tabata Wall Sits.


bc 12/4

Skill: Jacknife vs Pike on the Swings. WoD: 21-15-9 of Swing Pikes + Superstars + Push Ups. Cash Out: Tabata Wall Sits.


12.5.12 @ AG track at 6 AM

12.5.12 @ 6:00 AM at AG TRACK.

400 meter lunge

(Ha-Ha, that would be mean)

Seriously…

600 meters x 3 — 400 meter X 3

If it’s raining steadily tomorrow AM, class will be canceled. I will post by 5:30 AM in the COMMENTS section.

 

 


It’s chilly out there (at least it should be), warm your belly with Sausage Stuffed Acorn Squash!

If you are looking for a warm seasonal dish that’s easy to prepare – look no further!!  I stumbled across this recipe a few weeks back from Life as a Plate and have been in love with it ever since.  Not only is this a super easy meal to throw together, but it is also a meal that can be served at any time of day.  The sweetness of the onions and orange juice coupled with the breakfast sausage make it a solid breakfast option, and the squash and heartiness of the meal pair nicely as a dinner option as well!

Added bonus – right now Trader Joe’s has acorn squash on sale for $1.49 a piece!

For this you will need:

  • 2 acorn squashes
  • 1 lb organic breakfast sausage, or lean turkey sausage (I recommend going for the good organic pork kind though!)
  • 1 small apple, peeled and diced
  • 1 c. sweet onion, diced
  • 2 tbsp. ghee or clarified butter
  • splash of orange juice
  • 1 tbsp pure maple syrup
  • 1/2 tsp. fresh chopped rosemary

Instructions

  1. In a saucepan, melt the butter and add in onions, apples, splash of OJ, maple syrup and rosemary.
  2. Cook on low until the onions are translucent and slightly brown and the apples soft.
  3. While this is cooking, cut the acorn squash in half, scoop out seeds, and bake at 350 for 20-25 minutes.
  4. Add the breakfast sausage to the saucepan with the onions and cook thoroughly, breaking up into smaller pieces.
  5. When the squash is cool enough to handle, scoop out 2-3 tablespoons of squash from each half, leaving 1/4-1/2 inch around the edge of the squash.
  6. Add the scooped-out squash, and the onion mixture to a large bowl and mix thoroughly.
  7. Add mixture back into squash and place in an oven-safe dish.
  8. Cook 5 minutes on 375 simply to reheat.

CF Blog December 5

Strength: Press 3-3-3-3

Hey Doug, you left your shoes at the gym. Don’t worry, I put them aside for you

WOD 1:Every minute on the minute for 12 minutes complete: (8/1/11) 40 m
Run (10m at
a time, both feet over line)
3 Handstand Push-ups
5 Sit-up (abmat)s

If you cannot complete all the reps/movements in a minute, take the next
minute off
then continue.

WOD 2: 500m Row Sprint

 

 

Having some glute soreness after this week’s lungerific WODs?  Try this –> Ga0pAWvqO1I?hd=1

 

 

Dec 8.  “Fight Gone Good”  at CF Harrisburg – there is no cost for signing up and no prize for winning.  The event is meant to support and encourage Joel Sloan, a member of CFH as he begins his battle.  Waves begin at 9AM.  If you’re interested in participating, please sign up on CF Harrisburg’s webpage.  *They are also asking for a gift card donation to Target, gas stations or VISA/MasterCard gift cards for the family if you’d like to contribute.

Dec 15th daytime – UCF/Dilworth Flywheel comp to benefit Toys for Tots.  Sign up with Mike if you’re interested

Dec 15th 8pm – UCF Christmas Party held at Studio 1212!!  Don’t forget to RSVP to the EVITE 🙂


CF WOD December 5

Strength: Press 3-3-3-3

WOD 1:Every minute on the minute for 12 minutes complete: (8/1/11) 40 m
Run (10m at
a time, both feet over line)
3 Handstand Push-ups
5 Sit-up (abmat)s

If you cannot complete all the reps/movements in a minute, take the next
minute off
then continue.

WOD 2: 500m Row Sprint


Unforeseen technical difficulties (namely Time Warner service at the home office) prevented the blog from being set this morning. I had this great link with a snarky comment or two all lined up. But, at this point I’ll just save it for tomorrow’s Random Notes. Tune back in then.

12/5… 2 Rounds of 800m Run + 200m Burpee Broad Jumps


bc 12/5

12/5… 2 Rounds of 800m Run + 200m Burpee Broad Jumps


CF Blog December 6

Strength: Deadlift 5-5-5

Do you have a super buddy

WOD: 5 Rds
5 Thrusters (165/115)
5 Bar Muscle-ups
5 Burpees

*Bar Muscle-up Sub – 2 C2B Pull-ups and 2 Ring Dips – NO JUMPING MUSCLE-UPS

One Legged Powerlifter video

This video was shared with me yesterday – please take the time to watch it. 

You will meet a young lady who lost her leg three years ago in a boating accident, but has continued to pursue her love of power lifting.  She back squats over 100 lbs (full range of motion) on just one leg.  This young lady is amazing, inspiring, and in fact, the epitome of perseverance.

Watching the video made me think about how often we get frustrated with our own limitations and how easy it is to throw in the towel, quit and tell ourselves that we will try again another day.

But before you allow yourself to be discouraged with failed attempts or slow progress, remember that with every attempt you make, you bring yourself one step closer to your goal.  This video is proof that our bodies are not what limit us; it is our minds – our attitudes.

So the question is, if you hit a bump in the road today, are you going to quit or are you going to push through and persevere?


CF WOD December 6

Strength: Deadlift 5-5-5

WOD: 5 Rds
5 Thrusters (165/115)
5 Bar Muscle-ups
5 Burpees

*Bar Muscle-up Sub – 2 C2B Pull-ups and 2 Ring Dips – NO JUMPING MUSCLE-UPS


Thursday’s Random Notes…

Should we ice injuries?

What about aspirin?

Did you see DMX do “Rudolph the Red-Nosed Reindeer”? Wonder what it would sound like set to the actual movie

Interesting piece on egg white protein and what makes a “processed food”.

The perfect pencil.

Eight ingredients you never want to see on your food label.

Ever dig the band Fugazi? So does this (previously) unknown DJ. Listen.

What to get the outdoorsman for Xmas.

We posted a piece on Dr. Oz’s frozen vegetable support the other day. Then there’s this. Where do you stand, man?

12/6… WoD 1: HardCORE Tabata: Plank Jacks, Row Boats, Bird Dogs, Bicycle Kicks. WoD 2: Suicide Sprints.


BC 12/6

12/5… WoD 1: HardCORE Tabata: Plank Jacks, Row Boats, Bird Dogs, Bicycle Kicks. WoD 2: Suicide Sprints.


CF Blog December 7

Skill: Pistols

WOD:
75 Double Unders
800m Run
200m Waiter’s Walk down (1.5/1)
200m One Armed Farmer’s Walk back (1.5/1)
50 Double Unders
400m Run
100m Waiter’s Walk down (1.5/1)
100m One Armed Farmer’s Walk back (1.5/1)
25 Double Unders
200m Run
50m Waiter’s Walk down (1.5/1)
50m One Armed Farmer’s Walk back (1.5/1)

‘Tis the Season…for the Flu!

Hey folks – the flu has officially hit Charlotte.  To keep yourself and others healthy, please make sure that you wash your hands, wipe down equipment that you use and stay home if you’re not feeling well (please keep sick kiddos at home as well)!!  Let’s make sure we can all enjoy a happy and healthy holiday season!!!


CF WOD December 7

Skill: Pistols

WOD:
75 Double Unders
800m Run
200m Waiter’s Walk down (1.5/1)
200m One Armed Farmer’s Walk back (1.5/1)
50 Double Unders
400m Run
100m Waiter’s Walk down (1.5/1)
100m One Armed Farmer’s Walk back (1.5/1)
25 Double Unders
200m Run
50m Waiter’s Walk down (1.5/1)
50m One Armed Farmer’s Walk back (1.5/1)


Big Week this week. Lots of hard work. You’ve certainly earned a good weekend. Enjoy!

Announcement: Holiday “Get Together” next WEDNESDAY, 12/12. Possibly at the Peculiar Rabbit on Pecan in Plaza Midwood. This will be a Bootcamp-only event (bring sig others if you wish). Then, on Saturday, 12/15, hit up the Ultimate Crossfit party. Details here. Please RSVP to me if you plan to attend.

12/7… AMRAP20 circuit with hill/stair runs + wall jumps + step ups + dips + crab walk + bear walk.


bc 12/7

12/7… AMRAP20 circuit with hill/stair runs + wall jumps + step ups + dips + crab walk + bear walk.


CF Blog December 8

WOD: Saucy Little Bunny (7/27/11)

Opening lift of 300#, NBD 😉

3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)

Foam roll

Good luck to Bridget as she competes in the Carolina Powerlifting Championship this weekend!!  Go get ‘em, Bacon!!

 

 

Give the Gift of Good Eats

Starting now through the New Year, modpaleo is offering gift certificates for the holiday season. From the paleo enthusiast to the loved one beginning a New Year’s resolution, the gift of real food is a practical and surefire way to spread the holiday cheer. Email info@modpaleo.com to place your order.


CF WOD December 8

WOD: Saucy Little Bunny (7/27/11)
3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)

Foam roll


CF Blog December 9

Skill Work: Rope Climbs

Chad

WOD 1: AMRAP 7
7 Hang Power Snatch (95/65)
14 GHD Sit-ups

WOD 2: AMRAP 7
7 OHS (95/65)
14 Ring Dips


CF WOD December 9

Skill Work: Rope Climbs

WOD 1: AMRAP 7
7 Hang Power Snatch (95/65)
14 GHD Sit-ups

WOD 2: AMRAP 7
7 OHS (95/65)
14 Ring Dips


12.10.12 Tuck and run

12.10.12 at 5:30 pm at AG track. Remember, we will post in COMMENTS section of Endurance blog if class is canceled due to weather.

10 Tuck Jumps

100 meter run

8 Tuck Jumps

200  meter run

6 Tuck Jumps

300 meter run

4 Tuck Jumps

400 meter run

2 Tuck Jumps

REST 3 minutes

10 Tuck Jumps

400 meter run

8 Tuck Jumps

300 meter run

6 Tuck Jumps

200 meter run

4 Tuck Jumps

100 meter run

2 Tuck Jumps

 


CF Blog December 10

Core Work: L-sits, max plank hold for time (to be done as a group)

WOD 1: 6 min AMRAP –
800 meter run and with remaining time complete as many DU as possible

WOD 2: 4 min AMRAP –
400 meter run with As many KB swings as possible (1.5/1)

WOD 3: 2 min AMRAP –
250 meter row with as many Box Jumps as possible (24/20)

Score is total reps

If you choose to run with a 20-30 lb med ball, it will add 25 reps to your
TOTAL
score.

 

Momma’s Quote of the Week:  “Big results require big ambitions.”–Heraclitus

Get Ready for this Saturday, December 15th!!!  It will be a full day of fun-filled excitement!!!

Starting @ 12pm : Flywheel
  • Ultimate Crossfit will be squaring off against Crossfit Dilworth in a battle of the Power Numbers at Flywheel Charlotte.
  • This is a friendly spinning competition to benefit Toys for Tots.
  • If you are interested in signing up for this please email mike@ultimatecrossfit.com
  • Once you’re signed up we just ask that you bring a toy with you to Flywheel Charlotte on the day of the competition. 

Our Christmas Party will kick off later that evening @ 8 pm –
@ Studio 1212
1212 East 10th Street
Charlotte, NC 28204

 *Dress in whatever you are most comfortable in – if you want to snazz it up in holiday cheer, rock on. if you want to wear jeans and a holiday sweater vest with nothing underneath – who are we to judge?  Just keep in mind there will be plenty of games and activities including, but not limited to, typical drinking games and an ice luge.

 *We will have lots of wine, beer and liquor – but you are more than welcome to bring your own special drinks 

 *modpaleo will be providing delicious paleo snacks!

*Transportation – UCF will reimburse all cabs by giving you whatever you spend to and from on a cab back in your January membership.  So, if it costs you $20 dollars there and back, we will take $40 off of your January membership dues

The CrossFit Open is just around the corner and this year Ultimate Crossfit is going to field two teams with the Ultimate goal of qualifying both teams to the Regionals.  We are reaching out to see who is interested in trying out for one of these teams. If you are interested in competing please email:jayme@ultimatecrossfit.com

CF WOD December 10

Core Work: L-sits, max plank hold for time (to be done as a group)

WOD 1: 6 min AMRAP –
800 meter run and with remaining time complete as many DU as possible

WOD 2: 4 min AMRAP –
400 meter run with As many KB swings as possible (1.5/1)

WOD 3: 2 min AMRAP –
250 meter row with as many Box Jumps as possible (24/20)

Score is total reps

If you choose to run with a 20-30 lb med ball, it will add 25 reps to your
TOTAL
score.


RE: Holiday Party. Still working on details. Thinking of trying Friday instead of Wednesday. Hope that still works for folks. Just an after-work-type deal.

Here’s a great Onion article about Hardee’s new “Shame Curtain”.

12/10… Skill: Wall Walks / HSPU / Shoulder Touches. WoD1: 6 min – 800m Run + AMRAP Tuck Jumps. WoD2: 4 min – 400m Run + AMRAP Yard Sales. WoD3: 2 min – 200m Run + AMRAP Wall Jumps.


bc 12/10

12/10… Skill: Wall Walks / HSPU / Shoulder Touches. WoD1: 6 min – 800m Run + AMRAP Tuck Jumps. WoD2: 4 min – 400m Run + AMRAP Yard Sales. WoD3: 2 min – 200m Run + AMRAP Wall Jumps.


CF Blog December 11

Crossfit Total 2

Ben!

Clean 1RM
Bench Press 1RM
Overhead Squat 1RM

 

Crossfit Total II

This is the same set up as the Crossfit Total, but with three different movements: Clean, Bench Press and Overhead Squat.  You should have about 15 minutes to work through each of the lifts – the trainers will help you to keep moving.  *Do not spend all of your time on one lift.

Just like the Total, after warming up, you will only get three attempts at each lift.  Some things to keep in the back of your mind:

Clean –

  • This does not have to be a full squat clean, just catch the bar as low as you need to make a good lift.
  • Really fire open those hips to lift the weight, don’t try to muscle it up with your arms

Bench Press –

  • I saw a lot of legs flying in the air when we benched last week, make sure your feet stay grounded throughout the movement.
  • Squeeze your shoulder blades together
  • Stay tight

Overhead Squat –

  • Maintain a tight core *especially driving back up from the bottom of your squat
  • Keep your armpits rotated forward throughout the lift
  • Get good squat depth!

CF WOD December 11

Crossfit Total 2
Clean 1RM
Bench Press 1RM
Overhead Squat 1RM


Ooooh… Aaaah… what a sweet, sweet workout packed with awesomeness. Right? Kinda tough, but that’s good. Wonder if tomorrow’s will be tough or really, more of a relaxing stroll through the park. We shall see…

Final Details on Holiday Gathering:
Peculiar Rabbit
Friday, 5:30-7
Floor 2
First one’s on me

12/11… 4 Rounds: 60 jump rope singles/20 Double Unders) + 400m run + 100m waiters walk (out) + 100m farmers walk (back).


bc 12/11

12/11… 4 Rounds: 60 jump rope singles/20 Double Unders) + 400m run + 100m waiters walk (out) + 100m farmers walk (back).


12.12.12 Endurance FGB style @ the Pit

12.12.12 @ 6 AM in the PIT

WOD: FGB style of

Rowing

Air-Dyne

Sled Pushes


CF Blog 12-12-12

12-12-12

355# DL – didn’t count because she was called for “hitching”. Good stuff

Strength: Weighted Pull-ups 3-3-3 and Weighted Dips 3-3-3

WOD:
AMRAP 10 min of 3 Burpees, 3 wallballs, 6 burpees, 6 wall balls,continuing to go up and time runs out

 

 

Congrats to Bridget Bacon who competed in the Carolina Powerlifting Championship this past weekend and not only WON her weight class for that meet, but also set a world record for her deadlift in the Raw Amateur females in the 165lb weight class !!!

Her totals:
Bench 135
Squat 250
Deadlift 340*

This was an IPA event (International Powerlifting Association).

UCF Holiday Bash 2012!!!

This is the front of STUDIO 1212 – please park across the street
  • This Saturday, 8pm @ Studio 1212.

  • Please make sure to RSVP to the Evite so we can plan accordingly

  • If you are driving, please park across the street


CF WOD December 12

Strength: Weighted Pull-ups 3-3-3 and Weighted Dips 3-3-3

WOD: AMRAP 10 min of 3 Burpees, 3 wallballs, 6 burpees, 6 wall balls,continuing to go up and time runs out


Well, I woke up today. And so did you, or you wouldn’t be reading this post. Then you got your workout on. So, not only are we not dead, we’re stronger. H! Take that, Mayans!

Just so we don’t forget about our food… here are a few tips and tricks on how to maintain a healthy diet:

Keep fresh fruits, vegetables and lean meats on hand (cooking a lot at the beginning of the week helps to keep ya healthy throughout the week).

You may have heard that the best way to shop at the grocery store is to stay in the outer perimeter – veggies, fruits, meat and dairy. For the stuff you DO go down the aisles for, READ THE LABELS! Make sure you can pronounce everything in the ingredient list. Beware of the low fat and low carb claims, as a lot of that stuff is FILLED with preservatives and sugars. Even better, shop at your local farmer’s market. Get good, local food AND support your local economy and family farms and farmers.

Keep these 7 rules in mind when choosing your food. From Michael Pollan, author of The Omnivore’s Dilemma:

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

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

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

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

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

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

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

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

12/12… 10 rounds: Every 90 Seconds complete 40m Shuttle Run (cones set 10m apart) + 10 Burpees. WoD2: 5 Rounds: Partner 1 Hill Sprint while Partner 2 holds “rest position”.


bc 12/12

12/12… 10 rounds: Every 90 Seconds complete 40m Shuttle Run (cones set 10m apart) + 10 Burpees. WoD2: 5 Rounds: Partner 1 Hill Sprint while Partner 2 holds “rest position”.


CF Blog December 13

WOD: “Highball Stinger” Every 10 Minutes

oh, it’s a dip train..

10 minutes to complete 3 Rounds For Time:
8 Deadlifts (275,185)
8 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
6 Power Clean (185, 135)
6 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
4 Hang Squat Clean Thrusters (135, 95)
4 Handstand Push Ups

From our friends at modpaleo –

TIPS: How to Avoid the Holiday Health Pitfalls

Eggnog, cookies, and fruit cake, oh my!  When we think about staying healthy over the holidays, we think about staying away from those belt-busting treats.  But staying healthy is more than just staving off those extra pounds.

Paleo followers understand that while the holiday season poses particular difficulties on the dietary facet of the Paleo lifestyle, it also yields many other issues that could contribute to a decline in health over the cheerful weeks.

Here are some common holiday pitfalls that could sabotage your healthy lifestyle and a few tips to help.

  • Stress – there’s no way around it, coupled with the fun and excitement of the holidays comes the added gift of stress: shopping, baking, Christmas cards, decorations, family drama – there’s no avoiding it, but you can manage it.  Try shopping online or hitting up the stores first thing in the morning to avoid crowds.  Keep the baking and the decorations simple (or order from a place like Whole Foods to simplify even more).  If family drama happens to unfurl itself (like if Aunt Sally tackles that eggnog head on), try to focus on the positive and stay out of the fray.
  • Sleep – between the many events, traveling, gift wrapping and countless holiday movies that you absolutely have to watch, it seems as though there aren’t enough hours in the day to accomplish everything on your list.  That’s ok!  Prioritize what actually needs to be done (your fifth viewing of Love Actually can wait) so that you can score at least 7 hours a night for optimal health.
  • Illness – ‘tis the season.  If you listen closely you can hear the sleigh bells ringing amidst a symphony of coughing and disease.  Of course washing your hands is a given, but if you’re not managing your stress or getting enough zzzzz, you render yourself even more susceptible to illness.
  • Alcohol – Eat, Drink and Be Merry, right?  Sort of.  The holidays are certainly the perfect time to imbibe of good cheer, but you can easily overdo it.  What’s more, impaired judgment typically leads to poor food choices (and other decisions) throwing all of your hard work and discipline out of the window.  The key is to stay hydrated – drink plenty of water throughout the day, and then when you do begin drinking, follow each alcoholic beverage with a glass of water.  The one for one rule should keep you out of trouble.
  • Parties – Everyone wants to celebrate, but don’t wear yourself out trying to make every engagement you’re invited too.  Pick and choose a few that are really important to you and politely decline the rest – use those nights to curl up with your favorite Christmas flick and a glass of good wine.
  • Exercise – don’t let yourself fall into an exercise funk with the intention of getting back on the horse after New Year’s.  Exercise is an integral component of good health and also helps you to sleep better and manage stress.  If you’re traveling, look up local gyms in the area – most welcome visitors from out of town.  If the gym isn’t an option, you can do a Tabata workout anywhere – even in your hotel room!  For those unfamiliar with the Tabata format, it is 8 rounds of 20 seconds of exercise followed by a 10 second rest.  This short, high intensity interval training boosts your heart rate and your metabolism and can be done with any movement – running, squats, push-ups, jump rope, burpees, sit-ups, etc.  Try doing a couple of Tabatas with different movements – you will be so glad that you did!
  • Food – Non-Paleo treats abound this time of year, so I will say this, pick and choose carefully.  Having one of your grandmother’s famous Christmas cookies is far more justifiable than a handful of M&Ms just because they are green and red.  You can also try playing around with some of your favorite recipes to see if you can score a good Paleo version, or check on Pinterest to see if someone has already posted one!

If you remember to keep everything in moderation and make yourself and your health a priority, you can enjoy the season to its fullest.  Happy and Healthy Holidays from the ModPaleo crew!


CF WOD December 13

WOD: “Highball Stinger” Every 10 Minutes
10 minutes to complete 3 Rounds For Time:
8 Deadlifts (275,185)
8 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
6 Power Clean (185, 135)
6 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
4 Hang Squat Clean Thrusters (135, 95)
4 Handstand Push Ups


Thursday’s Random Notes…

7 Foods the Food Experts won’t eat.

Mountain Dew can dissolve a mouse.

Seattle paper.

Paleo in Public.

This place is in Boone’s hometown. I’ve been there a few times. awesome.

Love to visit this spot.

Pianocade. Yes.

12/13… Bootcamp for Barbara: 3 Rounds of 10 PGS Jackknifes + 20 Pushups + 30 Situps + 40 Squats. (2 min Rest between Rounds)


bc 12/13

12/13… Bootcamp for Barbara: 3 Rounds of 10 PGS Jackknifes + 20 Pushups + 30 Situps + 40 Squats. (2 min Rest between Rounds)


CF Blog December 14

Strength: Back Squat 5-5-5

Mobility: 10min shoulder mobility work
http://www.youtube.com/watch?v=HgEgIGE2ZI8 (starting at the 3min mark)

WOD: Randy
75 Power Snatches for time (75/55)

Randy-th.jpg
Randy Simmons

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

Tomorrow, December 15th…

12 pm Flywheel – UCF vs Crossfit Dilworth to benefit Toys for Tots.  Sign up with Mike

8pm – Studio 1212 The UCF Christmas Bash!!!

  • Don’t forget to RSVP to the Evite.
  • If you’re driving, park across the street
  • If you’re cabbing it home, you can deduct cab fares from your January membership

HAVE FUN, BE SAFE! 


CF WOD December 14

Strength: Back Squat 5-5-5

Mobility: 10min shoulder mobility work
http://www.youtube.com/watch?v=HgEgIGE2ZI8 (starting at the 3min mark)

WOD: Randy
75 Power Snatches for time (75/55)


Repeat after me: Peculiar Rabbit, 2nd Floor, 5:30-7 TONIGHT! First one’s on me, so long as it isn’t the “yard” version of a Chocolatini.

Kind of a follow-up from yesterday, I saw a couple things that caught my attention. peep these:

This is one of the saddest things I’ve ever seen. That’s dramatic, I know, but this is is ridiculous. We’ve now flip-flopped our global society from being underfed and under-nourished to overfed and under-nurished. We’ve invented drugs to cure the diseases we can’t fight alone (yay, modern medicine) and then invented new diseases that we continue make worse. We’ve actually created an epidemic. Think about this. We’re smart enough and resourceful enough to fix what evolution alone can’t, then we create new problems. Amazing.

Dave Grohl’s Directorial debut about a legendary recording studio in LA. I love DG. Who doesn’t?

Ian sent me this some time ago… Having a “gym buddy” or someone you “keep your eye on” for motivation. I can speak to this, personally. I always  have someone in mind that I’m gunnin’ for.

See you tonight.

12/14… SKILL: 3×10 Pull Ups. WoD: 1 minute at each of 5 stations with a 1 minute rest between each of 3 rounds: Wall Balls, Sandbag Step Ups, Ball Slams, HR Push Ups, Row.


bc 12/14

12/14… SKILL: 3×10 Pull Ups. WoD: 1 minute at each of 5 stations with a 1 minute rest between each of 3 rounds: Wall Balls, Sandbag Step Ups, Ball Slams, HR Push Ups, Row.


CF Blog December 15

Partner WOD:

1000m row (each partner has to row a 500)
100 DU TOTAL
800m run (this was by far the hardest part of the wod) Both partners have
to run this.
50 sledgehammers TOTAL
50 slamballs TOTAL
50 GHDs TOTAL
250m row (choose which partner completes this)
End the WOD with BOTH partner lunging 100 meters holding everything.

++The sledgehammer, slamball, and sandbag may never touch the ground
during this WOD. 

10 burpee penalty per team member if anyone drops a piece of equipment on
ground before WOD is done.

 

Our thoughts and prayers are with the families and the victims of yesterday’s tragedy in Newton, CT.

 

 

 

 

 

 

Flywheel to Benefit Toys for Tots – today @12

**All members interested in being on one of the UCF Competition Teams, contact Jayme: jayme@ultimatecrossfit.com

Christmas Party Tonight!!!!  8pm, Studio 1212

  • Park across the street
  • Make sure you have a DD or cab it home!

See you there!!! 


CF WOD December 15

Partner WOD:

1000m row (each partner has to row a 500)
100 DU TOTAL
800m run (this was by far the hardest part of the wod) Both partners have
to run this.
50 sledgehammers TOTAL
50 slamballs TOTAL
50 GHDs TOTAL
250m row (choose which partner completes this)
End the WOD with BOTH partner lunging 100 meters holding everything.


Evites went out earlier this week ( if you didn’t receive one, please let Mike know so that we can update your contact info in our system).

Here’s the skinny:
Our Christmas Party will be December 15th @ 8 pm –
@ Studio 1212
1212 East 10th Street
Charlotte, NC 28204

*Dress in whatever you are most comfortable in – if you want to snazz it up in holiday cheer, rock on. if you want to wear jeans and a holiday sweater vest with nothing underneath – who are we to judge?  Just keep in mind there will be plenty of games and activities including, but not limited to, typical drinking games and an ice luge.

*We will have lots of wine, beer and liquor – but you are more than welcome to bring your own special drinks 🙂

*modpaleo will be providing delicious paleo snacks!

*Transportation – UCF will reimburse all cabs by giving you whatever you spend to and from on a cab back in your January membership.  So, if it costs you $20 dollars there and back, we will take $40 off of your January membership dues.


CF Blog December16

WOD:
EMOM 6 minutes
5 Dead Hang pull-ups, 10 pistols
EMOM 6 minutes
10 DB Thrusters HEAVY 45/30
EMOM 6 minutes
10 floor wipers 1 rope climb 135/95

2 minutes rest between each EMOM

Post WOD Sled Work: Prowler Push (High down/Low back) x 5

 

The gym is open today!!  Come in and sweat out some of that holiday cheer!!


CF WOD December 16

WOD:
EMOM 6 minutes
5 Dead Hang pull-ups, 10 pistols
EMOM 6 minutes
10 DB Thrusters HEAVY 45/30
EMOM 6 minutes
10 floor wipers 1 rope climb 135/95

2 minutes rest between each EMOM

Post WOD Sled Work: Prowler Push (High down/Low back) x 5


2013 UCF Invitational

What: A weightlifting meet for UCF members
When: January 19, 2013 (Sat)
Where: Ultimate CrossFit
Registration Fee: $30
Max Cap: 20 lifters
Eligibility: Must be affiliated with UCF. USAW membership required. To become a USAW member, go to: https://www.usaw.hangastar.com/Login.aspx
Description: Lifters will compete in the Snatch and the Clean and Jerk.
(Three attempts in the Snatch and three attempts in the Clean & Jerk) There will be medals for the top three totals in each weight class. (total=your best snatch+best C&J)

Tentative schedule:
Session 1
10am-11:00am: Weigh-in
Noon-1:30pm: Lift (10 minute break between snatch and C&J sessions)

Session 2
11:30am-12:30pm: Weigh-in
1:30pm-3:00pm: Lift (10 minute break between snatch and C&J sessions)

Please contact mie@ultimatecrossfit.com to register

FAQ
Do I have to wear a singlet, lifting shoes, etc.?
Singlet is not required at this meet. You cannot, however, wear loose fitting clothes that cover your elbows or knees. Proper lifting shoes are required. Wrist wraps and knee sleeves are allowed. Use of straps or knee wraps is not allowed.

Do I have to know Kilograms?
Yes. You will compete using the kg plates. BUT, you will have to warm up in pounds. Please start familiarizing yourself with the metric system conversion. 1kg=2.2lb. We will provide a kg-lb chart at the meet.

What are the weight classes?
Men: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg
Women: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
We will give 0.5kg allowance for the scale (We will be using an uncalibrated scale, so this means if you are over by 0.5kg and you will still make weight)
If you do not make the weight for the weight class declared, you will compete in the higher/lower weight class. If this is your first  meet, please do not attempt to drop your weight unless you are within 5lb of the lower weight class.

Will there be an age class?
No.

Will there be a spectator fee?
No.


12.17.12 Same WOD, different day

Remember the days when it was warm and people were shirtless?

WOD Monday night at 5:30 pm at AG middle school

The weather forecast for tomorrow is rain off and on with scattered storms. I will post to COMMENTS section of blog by 4:30 pm if weather is threatening, or track is too wet for running.

Otherwise, look forward to this:

10 tuck jumps

100 meter run

8 tuck jumps

200 meter run

6 tuck jumps

300 meter run

4 tuck jumps

400 meter run

2 tuck jumps

REST 5 minutes

Repeat backwards!


CF Blog December 17

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

WOD-
5 rounds
10 Wall Ball (20/14)
8 OHS (125/85)
6 Burpee Pull-ups

 

 

Momma’s Quote of the Week:
“Open your eyes, look within. Are you satisfied with the life you’re living?”
–Bob Marley

Here are 10 Ways to Improve your Clean and Jerk from Sage Burgener’s Blog

#1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground). 

#2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

#3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

#4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD) 

#5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

#6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

#7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points) 

#8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

#9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot. 

#10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)


CF WOD December 17

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

WOD-
5 rounds
10 Wall Ball (20/14)
8 OHS (125/85)
6 Burpee Pull-ups


Wow. That was a lot of Holiday cheer that got thrown out this past weekend. Well, now that’s out of the way. Time to settle in and stay the (healthy) course the remainder of the Holiday season. Here are some tips from our friends at modPaleo on how to avoid the Holiday Health Pitfalls.

12/17… Skill: Thrusters. WoD: 21 Box Jumps + 2 Rounds of “Cindy” + 15 Box Jumps + 2 Rounds of “Cindy” + 9 Box Jumps + 2 Rounds of “Cindy”


12/17… Skill: Thrusters. WoD: 21 Box Jumps + 2 Rounds of “Cindy” + 15 Box Jumps + 2 Rounds of “Cindy” + 9 Box Jumps + 2 Rounds of “Cindy”


CF Blog December 18

Strength: Front Squat 3RM

WOD:
400m Run
21 Ring Dips
21 Box Jumps (24/20)
400m Run
15 Ring Dips
15 Box Jumps (24/20)
400m Run
9 Ring Dips
9 Box Jumps (24/20)

Looking for a perfect holiday gift?  Give the gift of UCF this season!

<<Baseball Hoodie now on sale for $40.00!!

 

 

 

 

Stay warm in the gym with the new UCF Zip-up Hoodie $45.00>>

 

 

 

 

<<New!! UCF Red Barbell Tee $27.00

 

 

 

UCF Holiday Hours:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes
Christmas Day: 10am class only
Wednesday, December 26th: 10am, 12pm and 3pm classes 
Monday, December 31st: No 7:30pm class 
Tuesday, January 1st: 10am and 12pm classes only


CF WOD December 18

Strength: Front Squat 3RM

WOD:
400m Run
21 Ring Dips
21 Box Jumps (24/20)
400m Run
15 Ring Dips
15 Box Jumps (24/20)
400m Run
9 Ring Dips
9 Box Jumps (24/20)


Since late last week, I’ve just kind of been at a loss for words and clear thoughts. Like a lot of people, I suppose. But I like what this has to say.

SPEED: For 15 min: Sprint 20 sec / walk (rest) 40. Core Work: 3 Rounds of 50 flutter kicks + 30 Sit Ups + 50 Bicycles + 30 Bird Dogs (alternating)


bc 12/18

SPEED: For 15 min: Sprint 20 sec / walk (rest) 40. Core Work: 3 Rounds of 50 flutter kicks + 30 Sit Ups + 50 Bicycles + 30 Bird Dogs (alternating)


12.19.12 Last class of the year

12.19.12 at 6 AM at the AG track

WOD

1 mile

2 x 800s

2 x 400s

Last class of the year. We will meet again on January 2nd.

Be thinking about your Endurance goals and let us know how we can help!


CF Blog December 19


Strength: Prowler Push (pull down/push back) 1-1-1-1
WOD: “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air squats

Hoping to PR your “Cindy” today?  Take some advice from Camille Leblanc-Bazinet:

1.  As you transition from one exercise to another force yourself to start the first rep immediately. For example, if you are performing Cindy, once you complete the last pullup, immediately perform the first pushup.  This avoids the tendency to take relatively long breaks between movements and prevents you from succumbing to mental traps (if you already did one rep then the old “I’m not ready to start the next exercise” excuse doesn’t really cut it. Wuss.)

2. Run, do not walk, as you transition from exercise to exercise. This will help you stay focused on the task at hand.  Do not take a detour to check if anyone texted you, I already checked for you, all your friends are too busy watching Friends reruns, eating cheetos, and wiping that nasty orange stuff on the bottom of their couch cushions. Run! Once you arrive at the next exercise see step one above.

3. Stay positive. Alright. I know what you’re thinking.  This is one piece of advice I didn’t really need Mr. Sunshine. Maybe, but Camille’s take on this was very specific to moving heavy weights.  Since, she weighs about the same as the average kindergartner, I’d guess this is a mental challenge she faces on a regular basis.  So when prepping to attack a weight which is going to test you, remain positive, don’t rush into it, and get yourself positioned and set up perfectly before starting the lift.”

Reminders:

  • If you are interested in competing for Team UCF in the Crossfit Open, please contact Jayme (jayme@ultimatecrossfit.com) as soon as possible
  • If you have an awesomely bad Crossfit picture (not staged) that you don’t mind sharing, please send them to Liz (liznaum@gmail.com)…think too much chalk during a WOD, a failed lift, anything amusing! 

CF WOD December 19

Strength: Prowler Push (pull down/push back) 1-1-1-1

WOD: “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air squats


Nice job on the Xmas Workout today, kids. And thanks, Elvis, for the sweet tunes. Some were a little less than motivating, but good nonetheless.

We have classes through the end of the week (12/21) and then won’t meet again until Wednesday, 1/2/13.

12/19… Xmas BC WoD: 12 Days of Christmas style… 1. Angel Jack 2. SDHP 3. Tuck Jumps 4. Clean and Press 5. Lunges 6. Push Ups 7. Goblet Squats 8. Dips 9. Wall Jumps 10. Sit Ups 11. Burpee 12.(00m) Run (around lake)


bc 12/19

12/19… Xmas BC WoD: 12 Days of Christmas style… 1. Angel Jack 2. SDHP 3. Tuck Jumps 4. Clean and Press 5. Lunges 6. Push Ups 7. Goblet Squats 8. Dips 9. Wall Jumps 10. Sit Ups 11. Burpee 12.(00m) Run (around lake)


CF Blog December 20

Strength: Deadlift 1-1-1-1-1-1-1

Fickle Weather We’re Having This Week…

WOD: 12/20/12
6 rnds –
12 DB Snatch – alternating arms (45/30)
20-Double Unders
12-Slam Ball (30/20)
*20 sec rest between rounds.  Push max output each round.

Cash out –
5×3 – Strict HSPU *best attempts*

 

 

The Importance of Strength WODs

In my life before Crossfit, I was an endurance girl.  I ran road races and was overly competitive in group exercise classes.  I was a quick mover and a fast runner – what I wasn’t though, was strong.  So when I first started out in Crossfit three years ago, I allowed my ego to get in the way of progress – I would often sandbag the strength portion of the WOD (and sometimes even the warm-up) so that I could “save myself” for the met-con.  After a solid year of this mentality I noticed that not only was I not getting any better at Crossfit, but I was also getting injured.  The gaping hole in my routine was a lack of strength.

So why is strength so important?
Well, regardless of your goals – whether you are (or aspire to be) a runner or a powerlifter, or anywhere on the spectrum in-between – strength training is essential in order to increase performance and reduce injury.

For example, in Crossfit, when you push your body to lift heavy weights correctly, WODS involving higher reps/lower weight of the same movement become easier.  The result?  Better times.  Better performances.  Good form.  Outside of Crossfit you will find that stronger muscles will translate into any and all activities that you do, whether you’re a marathoner, a sport specific athlete, a landscaper, a mom (or dad), or any combination of these.

Additionally, because weight training strengthens muscles, bones, connective tissue, ligaments and tendons, it also effectively prevents and reduces injuries and osteoporosis.  Cool, huh?

What do those numbers mean?!?
We incorporate strength frequently at Ultimate and you’ll often see a variety of numbers calling for different sets and rep schemes – at times these can be confusing.  Here’s a rough idea of how to decipher those numbers up on the board:

  • 3×3 – 3 sets of 3 reps. Once you warm up to your working weight, generally you will lift the same weight across all 3 sets.
  • 5×3 – 5 sets of 3 reps. Once you warm up to your working weight, you will lift the same weight across all 5 sets.
  • 3-3-3-3-3 generally this means continually adding weight each set hoping to score a 3 rep max.
  • 3RM – work up to your 3RM in however many attempts you need.
  • 1-1-1-1-1-1-1.  This is on our board today.  This means continually adding weight each set hoping to score a 1RM

Warming Up:
Warming up properly for a lift is essential for both successful and injury-free lifts.  Understand that when you warm up a movement, you increase blood flow to and activate the musculature needed for the lift and also prepare your nervous system for the heavier weights that you plan to move.  Your warm-ups also provide the trainers with an opportunity to provide you with cues that may help you move better.

General rule of thumb for warming up:

  • You should get in at least three warm-up sets before getting into your working weight
  • As you increase your weights for the warm-up sets, try to keep the weight increments roughly the same
  • Do not exhaust yourself on your warm-up sets!!  You shouldn’t feel taxed until you get to your working weights


Ok.  Who’s ready to move some weight?


CF WOD December 20

Strength: Deadlift 1-1-1-1-1-1-1

WOD: 12/20/12
6 rnds –
12 DB Snatch – alternating arms (45/30)
20-Double Unders
12-Slam Ball (30/20)
*20 sec rest between rounds.  Push max output each round.

Cash out –
5×3 – Strict HSPU *best attempts*


The Last Random Notes of 2012…

last minute xmas gifts

the 16th cat of christmas

kenny loggins

foo counter-protest

more gift ideas

guitars with morals, ranked

tie magnets

12/20… 1: 10-9-8-7-6-5-4-3-2-1 of Broad Jumps + Yard Sales. 2: AMRAP5 of 10 PGS JackKnifes + 10 Bar Rows. 3: 1 min each leg Step ups. 4: 1 min Wall Sit + 1 min Plank + 90 sec Wall Sit. 5: On The Minute for 7 Minutes 5 Sit Ups + 5 Extreme Jacks + 1 Hill Sprint (add one rep to each each minute). 6: 2x 30 sec Partner Ab Throwdowns.


bc 12/20

12/20… 1: 10-9-8-7-6-5-4-3-2-1 of Broad Jumps + Yard Sales. 2: AMRAP5 of 10 PGS JackKnifes + 10 Bar Rows. 3: 1 min each leg Step ups. 4: 1 min Wall Sit + 1 min Plank + 90 sec Wall Sit. 5: On The Minute for 7 Minutes 5 Sit Ups + 5 Extreme Jacks + 1 Hill Sprint (add one rep to each each minute). 6: 2x 30 sec Partner Ab Throwdowns.


CF Blog December 21

WOD:
800m run
25 Sit Ups
20 Wall Balls (20/14)
15 Pull Ups
10 Box Jumps (24/20)
5 Jerks (135/95)
800m run
5 Jerks (135/95)
10 Box Jumps (24/20)
15 Pull Ups
20 Wall Balls (20/14)
25 Sit Ups
800m run

Holiday Hours:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes
Christmas Day: 10am class only
Wednesday, December 26th: 10am, 12pm and 3pm classes 
Monday, December 31st: No 7:30pm class 
Tuesday, January 1st: 10am and 12pm classes only


CF WOD December 21

WOD:
800m run
25 Sit Ups
20 Wall Balls (20/14)
15 Pull Ups
10 Box Jumps (24/20)
5 Jerks (135/95)
800m run
5 Jerks (135/95)
10 Box Jumps (24/20)
15 Pull Ups
20 Wall Balls (20/14)
25 Sit Ups
800m run


2012 is in the (Bootcamp) Books.

Thanks to all of you for making it such a great year. We’ll back after the break, better than ever.

Have a safe, happy and healthy holiday.

12/21… “Helen”-ish: 3 Rounds of 400m Run + 21 KB Swings + 12 HR Push Ups. Then, 2-2-2-2-2 Prowler Pushes, adding weight as you’re comfortable.


bc 12/21

12/21… “Helen”-ish: 3 Rounds of 400m Run + 21 KB Swings + 12 HR Push Ups. Then, 2-2-2-2-2 Prowler Pushes, adding weight as you’re comfortable.


CF Blog December 22

 

 

 

 

 

 

 

 

 

 

Strength: Weighted Push-ups 10-10-10

WOD: from July 16, 2012
5 Rounds
300m Row
12 K2e
15 KB swings
12 jumping squats
15 push-ups

Above is a month’s worth of PRs….what will 2013 bring?

Holiday Hours are as Follows:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes Christmas Day: 10am class only Wednesday, December 26th: 10am, 12pm and 3pm classes  Monday, December 31st: No 7:30pm class  Tuesday, January 1st: 10am and 12pm classes only


CF WOD December 22

Strength: Weighted Push-ups 10-10-10

WOD: from July 16, 2012

5 Rounds
300m Row
12 K2e
15 KB swings
12 jumping squats
15 push-ups


CF Blog December 23

WOD: from 1/10/12
3 rounds for time of:
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 Dumbbell Push Presses (35/20)
30 Double Unders
400 m Run


CF WOD December 23

WOD: from 1/10/12
3 rounds for time of:
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 Dumbbell Push Presses (35/20)
30 Double Unders
400 m Run


CF Blog Christmas Eve

WOD: The Twelve Days of Christmas (12/24/11)

http://crossfitmana.com/wp-content/uploads/2012/11/CH-Santa-Weight-Lifting-002.jpg

1 Turkish Get-Up (1.5/1)
2 Burpees
3 Ring Dips
4 Squat Jumps
5 Double Unders
6 ABMAT Sit-ups
7 Push-ups
8 Kettlebell Swings
9 Pull-ups
10 Ball Slams (30/20)
11 Wall Balls (20/14)
12 Box Jumps (24/20)

Momma’s Quote of the Week:  “Health is ….a blessing that money cannot buy.”–Izaak Walton

Please take note of our holiday schedule:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes *there is no open gym today
Christmas Day: 10am class only 
Wednesday, December 26th: 10am, 12pm and 3pm classes *no open gym
Monday, December 31st: No 7:30pm class
Tuesday, January 1st: 10am and 12pm classes only *no open gym

MOGA night will be at 5:30 instead of 6:45 this week


CF WOD Christmas Eve

WOD: The Twelve Days of Christmas (12/24/11)

1 Turkish Get-Up (1.5/1)
2 Burpees
3 Ring Dips
4 Squat Jumps
5 Double Unders
6 ABMAT Sit-ups
7 Push-ups
8 Kettlebell Swings
9 Pull-ups
10 Ball Slams (30/20)
11 Wall Balls (20/14)
12 Box Jumps (24/20)


CF Blog Christmas Day

WOD: “C.H.R.I.S.T.M.A.S”

Merry Christmas! Love, the UCF family

Cleans 25 reps (95/65)
Hspu 25 reps
Row 250m
Icicles 25 reps (strict Pull-ups)
Sprint 200m
T2b 25 reps
Med ball cleans 25 Reps(20/14)
Abmat sit-up 25 Reps
Sumo Deadlift High Pull 25 reps (95/65)

10am class only today…Merry Christmas!!!


CF WOD Christmas Day

WOD: “C.H.R.I.S.T.M.A.S”
Cleans 25 reps (95/65)
Hspu 25 reps
Row 250m
Icicles 25 reps (strict Pull-ups)
Sprint 200m
T2b 25 reps
Med ball cleans 25 Reps(20/14)
Abmat sit-up 25 Reps
Sumo Deadlift High Pull 25 reps (95/65)


CF Blog December 26

Snatch 1-1-1-1-1

Great Christmas WOD yesterday!!

WOD:
5 Rounds
200m Run
26 Double Unders
12 KB Swings (2/1.5)
30 sec rest

 

Classes at 10am, 12pm and 3pm only today!!!


CF WOD December 26

Snatch 1-1-1-1-1

WOD:
5 Rounds
200m Run
26 Double Unders
12 KB Swings (2/1.5)
30 sec rest


CF Blog December 27

Strength: Back Squat 3-3-3-3

AMRAP 12
250m Row
12 Ball Slams (30/20)
6 Dynamic Push-ups

 

 

“During squats: “Act as if there is a wrinkled carpet between your feet and spread it apart” as you go down and “spread harder” to stand up. This can help rotate the femurs externally into the hip joint, creating space for the hips to drop back and down into the squat, as well as engaging the hip and glute (posterior chain driven versus quad driven or allowing weak internal rotation of the femur/knee).”

 -Coach: Lisa Ray, CrossFit Level 1 Seminar Staff


CF WOD December 27

Strength: Back Squat 3-3-3-3

AMRAP 12
250m Row
12 Ball Slams (30/20)
6 Dynamic Push-ups


Kelly Dyer

How long have you been doing Crossfit?
I have been doing crossfit for two years.  I started in December of 2010, thanks to Taylor Wrenn who talked Luke and I into trying this crazy thing called crossfit.

What is your athletic background and what did you do to stay fit before Crossfit?
As I grew up I was always involved in athletics.  I played a sport every season while in school, and I also started lifting weights in high school.  As I went through College, I worked at the local gym and played many intramural sports.  Post college, when I entered the “Real World” and began working a stressful desk job, staying fit became a little harder.  I was a member of the YMCA and would ran several 5Ks and even ran a half marathon, but none of these actives held my interest so I was not very committed to any of my workout regiments.

What class/time of day are people likely to find you at?
Recently I have been coming at all different times.  I try to make the 6:00 am class whenever I can during the week.  If I can not make it in the morning, I will come to the 5:30 or 6:30 evening class.

What is your favorite WOD or lift?
My favorite WOD would probably be a good chipper like the filthy fifty.  I really enjoy lifting, so it would be hard to pick a favorite lift, but if I had to my top three would be dead lift, power cleans and squat.

If you could perfect any skill or movement, which would it be?
I really want to get an unassisted pull up and be able to RX a rope climb… I want to get both of these really bad!!

What do you do outside of the gym (occupation, hobbies, etc.)?
Outside of the gym, I work at CPCC where I am an Assistant Director in the Financial Aid/ Veterans Affairs office.  I am over all the federal accounts (Pell Grant and so forth) and we certify the GI bill in our office.  As for hobbies, I enjoy photography and do that on the side as much as I can, I love animals, and spending time with my family and friends as often as possible.

What keeps you coming back to UCF?
There are so many things that keep me coming back to UCF.  Not only are the workouts great and have really gotten me to make fitness a priority in my life again, but the coaches, the people and the facility are amazing.  I have gotten so much from every coach at UCF, on everything from form, pushing myself and encouraging me so that I can meet my goals.  The members at UCF really make it a warm and welcoming community, there are always smiling faces, people encouraging you as you work out and friendships that are formed.  And the facility is amazing, you can tell a lot of blood, sweet and tears went into making this gym the way that it is.

Any hidden talents or skills?
I wish I could say I have an amazing singing voice… But if you try to verify that with Luke I am afraid he will just laugh in your face:) I would say my hidden talent or skill would be that I took three levels worth of cake decorating classes and make a pretty mean rose out of butter cream icing, and that I play around with photography as often as possible.


CF Blog December 28

Strength: Push Press 3RM

4 Rounds of:
8 power clean 95/65
8 front squats 95/65
8 HSPU
8 Ring Dips

If you’ve got family in town this week, bring them in for a WOD!  Tim Smith brought his family by for a Christmas Day sweat sesh – and we loved having them!!

Looking forward towards the New Year…if you are interested in partaking in a 30 day Paleo challenge, start forming your teams of 4 now.  We will be kicking off mid-January.  Details to follow 🙂


CF WOD December 28

Strength: Push Press 3RM

4 Rounds of:
8 power clean 95/65
8 front squats 95/65
8 HSPU
8 Ring Dips


CF Blog December 29

WOD: “EVA”
5 Rounds
800m Run
30 KB Swings (2/1.5)
30 Pull-ups

Ever wonder who “Eva” is? – read up on this amazing athlete from BreakingMuscle.com!

Featured Coach: Eva Twardokens, Part 1 – Growing Up on Skis
Becca Borawski

Anyone who has been around since the early days of CrossFit is familiar with the name Eva Twardokens, or more familiarly, “Eva T.”Eva was one of the original CrossFitters back in the Santa Cruz days and the star of many old CrossFit videos. In fact, Eva is one of the women in the now infamous “Nasty Girls” video. For many “Nasty Girls” was the spark for their CrossFit journey.

What most people don’t know is Eva had a long and accomplished athletic career before she ever found CrossFit.A second generation Olympian, Eva is the daughter of an accomplished fencer and began her own career as a skiier at an early age. In fact, as she explained, she got quite the jump-start, she discovered, when she asked her father when she actually began skiing:

I read this book called The Talent Code and my dad read it, too. We were talking about the difference between genetics and conditioning. So, when we were having this conversation, I said “Dad, what do you say to people when they ask you when I started skiing?” And he said, “Well I tell them minus nine months.” He said, “Your mom skied through the whole pregnancy, and I think that had an effect on you.” He said, “You were born and we took you to the mountain and as soon as you could hold your head straight up your mom put you in a backpack and skied with you.”

It wasn’t until she was three that Eva considers she officially started skiing and then at the age of eight she began competing.

My parents being eastern bloc Europeans, they were both always having me do something. As soon as I could walk, my dad would try to get me to do as many types of movement and sports as I could do. But skiing was it – that was their thing. I was three years old was when I really started and started competing at eight in freestyle. Then I moved on to racing when I was twelve. I made the U.S. Ski Team when I was 16 and once I made the team it was basically my new home. I travelled eight months of the year with coaches and other athletes, and I wasn’t home. It was a quick departure from the usual teenage years of going to high school and going to the prom and all that stuff. After that it was just a press to be the best in the world at skiing.

And while Eva may have given up some of the pleasures of her teenage years, she earned herself a spot on the U.S. Ski Team for 12 years and competed in two Olympic Games, Albertville and Lillehammer. She won six National Championships, a World Championship Bronze Medal, and was a World Technical Skiing Champion.

I was known as a giant slalom specialist, but I made the U.S. Ski Team officially in downhill. In the beginning I did all the events – downhill, super-G, giant slalom, and slalom, but I blew my knee out and my surgeon restricted me from downhill. So then I started to do shorter turns and shorter turns and I basically ended up on what we call the technical team on the U.S. Ski Team, which is slalom and giant slaloms, and then I did some super-G. In Albertville I did three events for the Olympics and in Lillehammer I only did two, slalom and giant slalom.

In 1995, at the age of 29, Eva retired from skiing. For a while she would do announcing for ESPN and Outdoor Life, but she knew the life-span of that career would be limited, waning as her retirement took her further and further from her competition days. To learn a quick trade and be making steady money, Eva put in a couple years of schooling and became a dental hygenist. She also crossed paths with Greg and Lauren Glassman, the co-founders of CrossFit, at a local gym where they were teaching spin class and became a private training client of Greg’s.

I retired and it was like, “Why do I need to go to the gym now?” You want to stay in shape but you’re like, “Why?” And it was mostly for aesthetics and my health and I was working out at the gym by myself after I retired, but I didn’t really have a direction. Then I started taking some spin classes Greg and Lauren were teaching and I loved their spin classes because it was all intervals and I was into that. I knew about training and I didn’t want to go to a spin class and crank on the wheel and push on the pedals, I wanted something more. I loved his spin class so much he was like, “Hey why don’t you work out with me?” So I finally had the time and the confidence in him because I liked what he did in the spin class, so I had a training session with him and we did tabata squats, we did a little gymnastics, and we did a very short workout, and I was hooked.

Eva, unlike most of us, had the advantage of her competitive years and life-long athleticism to build her CrossFit success upon. That career taught her an intensity and focus she feels the vast majority of people cannot even comprehend.

I don’t think people understand when you’re in a sport like ski racing. You’re not sitting at home and getting on a plane on the weekend and going to a race. You are living it. You’re living out a suitcase, going from hotel to hotel. You’re with the ski team in Europe most of the time because that’s their number one winter sport and you’re in their venue most of the time. …It was eight months of the year of my life not home and doing something that took focus and, well, put it this way – the feeling you have before you do Fran, for you CrossFitters out there, I had that for probably 17 years. You just can’t relax. That’s the type of intensity on a moment-to-moment basis it takes to make it to the Olympic Games.

And while many people may not have realized the depth of her early accomplishments, and she may be known for her CrossFit videos, in her mind her greatest accomplishment remains her skiing career.

Recently I got inducted to the Ski Hall of Fame. It helped me look back and really reflect on my ski racing career. I think, to my fault, I forgot about it. Watching theCrossFit Games come around has made me also reflect back on my career as an athlete and what it took. I think being an Olympian is my biggest accomplishment. Being a two-time Olympian is my biggest accomplishment. That took more than I think anyone can even imagine. It was a lifetime’s work. And most of that lifetime I was a child.

I look at the big picture and when you meet another athlete, a fellow athlete that’s been to the Olympics, you’ve got this bond that’s very intimate, as far as .001 people make it to the Olympics and .001 know what it takes, unless you coach someone to the Games. The only people who would really be able to conceptualize it are my mother and father who watched it and my father who is an Olympian, and these people, you have a special connection with them. And I wouldn’t trade it for anything. People say, “You didn’t get to go to prom and you didn’t have a normal life,” and I say, “No, I didn’t, but I had a different and exciting life.”

 


CF WOD December 29

WOD: “EVA”
5 Rounds
800m Run
30 KB Swings (2/1.5)
30 Pull-ups


CF Blog December 30

WOD 1:
8 Rounds of:
5 Lateral Hops – 20” height
20 Yard Sprint

*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20”height (box) landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard spring

WOD 2:

Pro Shuttle

*You get 5-7 reps to find your fastest time.
*Rest as needed between efforts

http://www.youtube.com/watch?v=iPr40RtMAhM

Strength Cash Out: Bent Over Row 5-5-5-5


CF WOD December 30

WOD 1:
8 Rounds of:
5 Lateral Hops – 20” height
20 Yard Sprint

WOD 2:

Pro Shuttle

*You get 5-7 reps to find your fastest time.
*Rest as needed between efforts

Strength Cash Out: Bent Over Row 5-5-5-5


As 2012 draws to a close let’s reflect on this past year. What will you remember most? What were your highest — or lowest points?  Did you hit your goals and keep those resolutions?

A totally definitive, highly scientific, year-end bracket of who won 2012.

REMINDER:  2013 Bootcamp starts Wednesday, January 2nd.  See you in the park!


CF Blog December 31 (New Year’s Eve)

Strength: Back Squat 1RM

WOD:
4 Rounds of:
2 minutes to complete
200m Shuttle
Max Reps Shoulder to Overhead (135/95)

Reminders:
No 7:30 pm class this evening
New Year’s Day – just 10am and 12pm classes

Momma’s Quote of the Week:  “The measure of success is not whether you have a tough problem to deal with, but whether it is the same problem you had last year.”—John Foster Dulles

If you’re planning on making New Year’s resolutions, check out modpaleo’s tips for resolution success.

Making Good on those New Year’s Resolutions

Image by Brent Foster Photography

 

A New Year is on the horizon.  Time to start fresh and change our ways.  Time for resolutions…

Among the most popular resolutions that people make are to get back in the gym and eat healthier (or more popularly, “go on a diet.” Blech).  The problem is that year after year, too many people declare this new venture into health only to fall off the wagon by President’s Day. Has this happened to you?

This lack of resolution success can be attributed to two major pitfalls: overshooting goals and going out too hard, too fast.   Let’s talk about how we can modify our favorite two resolutions to ensure that 2013 is the year of success.

Kickstarting your fitness routine  

Since I’ve worked at one gym or another for the past 10 years, I can attest to this – the common trends is for gym memberships and attendance to skyrocket at the beginning of the year and then fizzle out three weeks later. The problem is that come January 1st, people expect to flip a switch and be able to make a 180-degree life change.  Three weeks later, when the task becomes too daunting (and they are sore and exhausted), they quit.

The big thing to remember here is that making significant life changes is meant to be a marathon, not a sprint.  So this year, instead of attempting to make the leap from couch potato to working out 14x a week, try easing into a new workout routine.  Opt for a one day on, one day off approach to allow your body to adjust to (and heal from) the new demands that you are placing on it.

It’s also important to find an activity that you enjoy so you look forward to doing it instead of regarding it as a chore…group exercise classes may be more appealing than toiling away on a treadmill, or maybe you’ll discover a new passion for salsa dancing.  The point is the type of exercise doesn’t matter, what matters is staying active and staying healthy.

Enhancing your nutrition

Everyone plans to go on a diet after the holiday.  I’ll be honest; I detest the word “diet.”  It makes me cringe.  The common day interpretation of the word implies a drastic departure from your normal nutrition to embrace a short period of deprivation.  We all know what happens next – you lose a lot of weight quickly (mostly water weight), and when you stop “dieting,” that weight comes crashing back on with a vengeance.

Crash/fad/celeb diets NEVER work and are NOT HEALTHY 

Why not try something a bit different this year?  Instead of a diet, how about a lifestyle change, which includes adopting healthier eating habits?

The best advice I can give as far as nutrition is concerned is to do your best.  You know what you should and should not be eating – make good decisions.  Take it day by day.  Just because you fall off of the wagon and “cheat” doesn’t mean that you have to throw in the towel completely.  Remember, we are after lifetime health here – it is not all or nothing, it is a lifestyle balance.

So go ahead and make those resolutions, and as you do, make sure that you also set realistic goals and expectations so that next year at this time you can reflect on, and continue, your success.


CF WOD December 31 (NYE)

Strength: Back Squat 1RM

WOD:
4 Rounds of:
2 minutes to complete
200m Shuttle
Max Reps Shoulder to Overhead (135/95)


CF Blog January 1 (New Year’s Day)

WOD: “Victoria”

Victoria Soto

5 Rounds:
10 Thrusters (95/65)
14 Box Jump (24/20)
12 SDHP (95/65)
12 Burpees
27 KBS (1.5/1)

This WOD is in honor of Victoria Soto – one of the Sandy Hook Elementary shooting heroes, who died saving her students.

Victoria was a teacher for 5 years, the tragedy happened in room 10, and on 12/14/12 her life was cut short at the age of 27.

Happy New Year!!!
Classes at 10am and 12pm only today!! 


CF WOD January 1 (New Year’s!)

WOD: “Victoria”
5 Rounds:
10 Thrusters (95/65)
14 Box Jump (24/20)
12 SDHP (95/65)
12 Burpees
27 KBS (1.5/1)


November-2012

Every Thursday, we do some Random Notes. This Thursday is no exception.

Big Bad Corn.

It’s Hip To be Kale.

Fruits & Veggies.

Old-Timey Booze.

Daylight Savings.

Photographic Memory.

Laugh More.

Sandbagging Weight Loss.

66% Underclass.

Explore by Uncrate.

Bitchin’ Camaro.

11/1… 1) AMRAP10: 15 Wall Jumps + 15 Extreme Jacks + 15 Dips (with stair run). no rest. 2)AMRAP10: 15 Yard Sales + 10 Squats + 5 Burpees. 3) 3 Rounds 10 Bar Rows + 75m Hill Sprint.4) Plank Centipede.


bc 11/1

11/1… 1) AMRAP10: 15 Wall Jumps + 15 Extreme Jacks + 15 Dips (with stair run). no rest. 2)AMRAP10: 15 Yard Sales + 10 Squats + 5 Burpees. 3) 3 Rounds 10 Bar Rows + 75m Hill Sprint.4) Plank Centipede.


CF Blog Movember 2

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

WOD:
12-10-8
Squat Clean (155/105)
Muscle-ups
Over-the-Box Jumps (24/20)

Tabata Rock
*alternate between a hollow rock and an arch rock (superman)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

For those interested in the MOXY Box Crawl next weekend, here is some updated information from Coby:

We have added a group discount if 4 people get together to register. Just
email moxyposse@gmail.com with all four names and we will send you a
discount code to enter on the registration page at igotmoxy.com. The
discount takes your registration cost to $45 a person. We will make sure
you are on the same team. After the event be sure to join us at Tyber
Creek (1933 South Boulevard  Charlotte, NC 28203) for complimentary food,
games, giveaways, Mr & Mrs Moxy prizes, t shirt pickup and drinks! We will
be doing a raffle with some great giveaways to benefit Kate Foster as
well!
Like us on Facebook for all the event details www.facebook.com/MoxyEvents


CF WOD November 2

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

WOD:
12-10-8
Squat Clean (155/105)
Muscle-ups
Over-the-Box Jumps (24/20)

Tabata Rock
*alternate between a hollow rock and an arch rock (superman)


Great week this week. Lots of good workouts and effort. I hear there’s more of that to come…

Well, (for now) the (DST) Party’s over. And your reward is getting an extra hour of sleep (or staying up for one more hour, I guess). Don’t forget to set your clocks back this Sunday. And I guess there’s an election coming up too, so don’t forget to vote. Or rant about your views on Facebook, at the very least.

Have a great weekend.

11/2… 21-15-9 Ball Slams, Dynamic Push Ups & Squats with Overhead Ball Carry and 20m Lunges between. Finish with 3 x 15 Partner Slam Ball Sit Ups.


bc 11/2

11/2… 21-15-9 Ball Slams, Dynamic Push Ups & Squats with Overhead Ball Carry and 20m Lunges between. Finish with 3 x 15 Partner Slam Ball Sit Ups.


And now, announcing the November Member Challenge… Movember!!!

That’s right! This month we are all about Mustaches and supporting prostate cancer and testicular cancer initiatives – to understand more about how the money raised at the gym goes to support these initiatives, check out the Movember website at http://us.movember.com/

If you would like to participate in the challenge this month, we are requesting a $10 participation fee from both guys and girls – all of this money will go directly to the charity. Additionally, Ultimate Crossfit will donate $20 for every mustache grown!!! Girls can participate in this month’s challenge by finding a unique way to show support – through ribbons, t-shirts, fake mustaches, etc.

Winners for the best ‘stache (or most creative mode of participation) and creepiest ‘stache win a sweatshirt!!

‘stache on!


CF Blog Movember 3

“Crocker”

800m run
41 Wall Balls
41 Burpees
41 Double Unders
41 Abmat Sit Ups
41 Kettlebell Swings (1.5/1)
41 OH Walking Lunge (45/25)
41 Slam Balls (30/20)
41 Ring Rows
41 Air Squats
41 Back Extensions
800m run

Today’s Hero WOD is in honor of our own Bryan Crocker.  If you have not had the privilege of meeting Bryan at UCF, Annemarie has been kind enough to share his story and his fight:

Bryan Crocker joined our UCF family in June, 2011.  Although he had made a commitment to the law by prosecuting drug cases at the District Attorney’s office, this was the first time in his life that he had made a commitment to fitness.  He loved coming to the gym and challenging himself in ways he had never done before. He especially loved the people he met who encouraged him to keep going through those tough WODs.

In August, 2011, just as he was losing weight and feeling great, he received a call that changed his life forever.  The acid reflux that he thought he had turned out to be stage 3 esophageal cancer. He immediately started radiation treatments to shrink the tumor.  He had his first surgery in November, 2011, where the doctors removed most of his esophagus and stretched up his stomach to recreate an upper digestive tract.  He was on a feeding tube for 3 months.  He ended up losing 100 pounds over a four month period.

By June, 2012, his PET scans showed he was cancer free.  He regained his energy and started coming back to the gym.  The trainers modified his WODs, but he was back to running, box jumping, rowing, and lifting (but he never could climb that damn rope).  Everything was going great until September, 2012, when he learned that his cancer had returned.  Two weeks ago, he underwent a 14 hour surgery where the doctors removed the remaining portion of his esophagus and his entire stomach.  They then stretched up his colon to act as his upper digestive tract.  Although the cancer is still there, it is microscopic.  He will be on a feeding tube for the next three months and will start radiation therapy to target the remaining cancer. He is 41 years old.

His parents have temporarily moved from their home in Northern Virginia to take care of him during this tough time.  He came home this past Wednesday.  Through it all, he has always asked about his UCF family and talked about the day he could get back in the gym with everyone.  We created this workout to show our support during his recovery and to honor his strength, tenacity, and perseverance.


CF WOD November 3

“Crocker”

800m run
41 Wall Balls
41 Burpees
41 Double Unders
41 Abmat Sit Ups
41 Kettlebell Swings (1.5/1)
41 OH Walking Lunge (45/25)
41 Slam Balls (30/20)
41 Ring Rows
41 Air Squats
41 Back Extensions
800m run


CF Blog Movember 4

WOD 1:
3 Rounds
6 HSPU
12 Pull-ups
24 Air Squats

WOD 2:
Tabata Double Unders
*20 on 10 off for 8 rounds. Score = least number of reps performed in any
of the 8 rounds.

**Don’t forget to turn your clocks back an hour!!  Gentlemen, that means you have an extra hour of mustache growth 🙂

 

*image courtesy of Camp Lejeune


CF WOD November 4

WOD 1:
3 Rounds
6 HSPU
12 Pull-ups
24 Air Squats

WOD 2:
Tabata Double Unders
*20 on 10 off for 8 rounds. Score = least number of reps performed in any
of the 8 rounds.


CF Blog Movember 5

Strength: Hang Power Snatch 1-1-1-1-1-1-1

WOD: AMRAP 12
10 HR Push-ups
10 Box Jumps (24/20)
10 Toes 2 Bar

Mobility: Group Foam Roll

Momma’s Quote of the Week:  “No one has ever drowned in sweat.”–Lou Holtz 

“Movember? Oh, it’s on!”

Some words of wisdom from Bill$:

Getting better…

I’ve heard a lot recently from athletes talking about wanting to get better or more efficient at body weight exercises. One methodology that helps me is to work “on the minute”. Simply stated I take the movement I suck at and complete one rep on the minute for 10 to 15 minutes. For example, 6 months into Crossfit I could not do a handstand push-up (HSPU). When I decided to try I started in a support band looped over the pull-up bar and around my shoulders. I hit the clock and did one HSPU every minute for 10 minutes. I did this 3 to 4 days per week and added a rep or two on the minute until I could finally do one unassisted HSPU. Then I started over with one unassisted HSPU on the minute for 10 minutes. Within 6 weeks I was able to string 5 to 10 HSPUs together. I have tried this with a few other movements and it seems to work just as well. I added them to my warm ups, did them at home or stayed a few minutes after a WOD. I found that it was pretty easy to fit it in and because I was not working to failure, it did not interfere with my normal work load.

Here’s an example for pull-ups (but keep in mind reps may vary for each athlete)

Week1: 1,1,1,1,1,1,1,1,1,1

Week2: 2,2,2,2,2,1,1,1,1,1

Week3: 2,2,2,2,2,2,2,2,2,2

Week4: 2,2,2,2,2,3,3,3,3,3

Week5: 3,3,3,3,3,3,3,3,3,3

Week6: try max reps

 


CF WOD November 5

Strength: Hang Power Snatch 1-1-1-1-1-1-1

WOD: AMRAP 12
10 HR Push-ups
10 Box Jumps (24/20)
10 Toes 2 Bar

Mobility: Group Foam Roll


Thanks, Christy.

Two things.

1) Hills. Runnersworld.com says that running hills helps with leg strength, how efficiently your body uses oxygen, and aerobic capacity. Running uphill strengthens your hamstrings, calves, glutes, hip flexors, and Achilles tendons. Hill training also uses more upper body muscles then flat running. The article says that hill running is great resistance training because you are fighting the resistance of the slope on the uphill and gravity on the downhill.

Aside from these benefits, running hills also helps you lengthen your stride by increasing your hip flexibility. In the long run, this makes you a faster runner. If this isn’t enough for you, then consider this, running hills is a better heart and lung workout then running on a flat surface. The harder you push, the more oxygen your body will require.

2) Amber Lewis/modpaleo is doing a Paleo Thanksgiving cooking demo at Savory Spice Shop this Wednesday and Thursday from 6:30-8 PM. Learn how to make three Paleo sides including mashed sweet potatoes, brussel sprouts with pancetta and green bean casserole. Amber will also talk turkey, specifically brining and seasoning the bird Paleo style. Tastings and recipes will be provided. Cost is $20 per person (non-refundable). Call or visit the shop to secure your seat. (980.225.5419)

11/5… 1) Partner AMRAP7 of Hill Sprints + Plank. 2) Partner AMRAP7 of Hill Sprints + Burpees. 3) AMRAP7 of 15 Over-the-Cone Jumps + Hill Sprint. 4) Tabata Dips.


bc 11/5

11/5… 1) Partner AMRAP7 of Hill Sprints + Plank. 2) Partner AMRAP7 of Hill Sprints + Burpees. 3) AMRAP7 of 15 Over-the-Cone Jumps + Hill Sprint. 4) Tabata Dips.


11.5.12 @ 5:30

11.5.12 at AG Track at 5:30 tonight, NEW TIME!!

WOD: :10 on/:50 off, :20 on/:40 off, :30 on/:30 off, :40 on/:20 off, :50 on/:10 off, :60 on/:60 off

Don’t forget, we will have an Endurance class this week on WEDNESDAY morning at 6 AM. The WOD will be held at the AG track!

 


CF Blog Movember 6

WOD 1: 5 Rounds
5 Ring Dips
10 Plank Dumbbell Rows (45/30)
*plank db row – think renegade row without the push-up. Alternating arms,
each row is one rep.

**FULL recovery**

WOD 2: 5 Rounds
1 Rope Climb
10 Push Jerks (135/95)

 

The final numbers are in!!!  Through the efforts of an AMAZING gym community, during the month of October, Ultimate Crossfit very proudly raised $1071.08 – all of which will go directly to the Susan B. Komen Foundation to support Breast Cancer research and awareness.  

  • We had 471 check-ins on Facebook and while we originally said 10 cents per check-in, Lance raised that amount to $1 each!
  • And everyone that purchased “Saved Second Base” t-shirts helped to raise the remaining $600.08!!

Also, Ultimate Crossfit came in 2nd place for the Second Harvest Food Drive, missing out on first by only a few cans!!

A huge thank you to EVERYONE that participated in our October Month of Giving Back!!!  You guys are what makes this gym so GREAT!!!

 

Need Some Help Making Thanksgiving Paleo-friendly???  Check out what modpaleo is up to!!

With the holidays just around the corner, Modpaleo has partnered with the Savory Spice Shop in the South End to host Thanksgiving cooking classes paleo-style!

Join maker of good eats, Amber Lewis, on November 7 and 8 (just a few slots left on Thursday, but lots of openings on Wednesday!) to talk turkey and learn how to prepare a perfectly paleo Thanksgiving including delectable sides like mashed sweet potatoes, green bean casserole and brussels sprouts with pancetta.  Amber will also give paleo-friendly tips on how to season and brine your turkey.

Registration is $20 and includes a free modpaleo T-shirt, recipes, paleo tips and, most importantly, tastings. Register by phone at (980)225-5419 or sign up at the shop located in the Atherton Mill Shopping Complex.

The Details

When: Wednesday, November 7 and Thursday November, 8
Time: 6:30 to 8:00 p.m.
Where: Savory Spice Shop South End ,2000 South Boulevard, Suite 150, Charlotte 28203


CF WOD November 6

WOD 1: 5 Rounds
5 Ring Dips
10 Plank Dumbbell Rows (45/30)
*plank db row – think renegade row without the push-up. Alternating arms,
each row is one rep.

**FULL recovery **

WOD 2: 5 Rounds
1 Rope Climb
10 Push Jerks (135/95)


Borrowed from Krishan’s Facebook post this morning:

“Nobody will ever deprive the American people of the right to vote except the American people themselves and the only way they could do this is by not voting. ” ~ FDR

11/6… WoD: On the mintute for 12min complete 3 HR push-ups + 6 sit-ups + 9 squats + as many wall jumps as possible for the remainder of the minute. Cash out: partner ab work.


bc 11/6

11/6… WoD: On the mintute for 12min complete 3 HR push-ups + 6 sit-ups + 9 squats + as many wall jumps as possible for the remainder of the minute. Cash out: partner ab work.


11.7.12 @6 AM – AG track

Wear your layers, and you will be fine. When you take them off just give them to Shannon and she will wear them for you.

11.7.12 – Wednesday at 6 AM at the AG track

WOD: 800-400-200-200-400-800

 


CF Blog Movember 7

Strength: Front Squat 5-5-5-5

Nancy M.

WOD: 15-10-5
Power Cleans (135/95)
Bar Facing Burpees
300m Row

Core:
Hollow rock 3 x 20
Arch rock 3 x 20

If your arms feel like they need a little extra attention after the great WODs yesterday, or if you’ve been nursing an injury (I noticed a number of folks requesting movement modifications due to shoulder injuries), check out the article below from Crossfit Invictus.  In it, Dave Lipson outlines some methods to assess shoulder weaknesses and some great exercises to address them!!  We demand a lot of our shoulders in Crossfit – make sure you’re taking the time to take care of them properly!!
And of course, as always, make sure to check out KStar’s Mobility WOD for all of the best exercises for all of your ailing parts…this one is actually a fantastic shoulder mobility movement: http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.html

From Crossfit Invictus:

Are Your Shoulders Tight?


Are your shoulders tight?
Written by Dave Lipson

Shoulder mobility is an essential component of good human movement and effective training programs. If we are training the upper body to pull and push in multiple planes through a full range of motion, shoulder mobility is a necessity. Too many times I have walked into CrossFit gyms and watched tight shoulders muscle through compromised range of motion. There are lots of unstable spinal positions and open rib cages working in an effort to steal movement for tight shoulders, lots of pressing in front of the head, and grinding kipping pull-ups. For many people it is not a matter of if, but rather when they will injure a shoulder. Before we start adding load and intensity to those overhead exercises, let’s look at the ability to stabilize the spine while opening the shoulder in an overhead support known as the active shoulder position.

What is Active Shoulder Support?
Active shoulder refers to a position of the body at which the bones of the upper extremities stack up evenly over each other to provide a structural support overhead, while the midline (spine) of the body stays braced and locked down by the rib cage. It is indicated by the following:

  • Elbows locked out and shoulders shrugged up
  • Actively and continually applying upward pressure
  • Braced belly with a closed rib cage
  • Shoulder angle open with arms directly above the mid foot. bi-secting the hip and knee in the frontal plane

Self Shoulder Assesment# 1

Preparation: Raise one arm, bend elbow, and reach down across back, with palm facing upper back. Position opposite arm down behind back and reach up across back with back of hand against back.  (As shown in photos above.)

Execution: With fingers extended, try to cross fingers, upper hand over lower hand. Repeat with arms in opposite position.

Measurement: Measure distance from finger tip to finger tip. If fingers overlap, score as a plus. If fingers fail to meet, score as a minus.

Shoulder assessment #2

Preparation: Lay on the ground in a supine position (belly up) with a dowel in an overhead position, hands slightly outside of shoulders.

Execution: Go into a hollow position (feet and shoulder blades off the ground 1-2″) belly tight and rib cage closed, lumber spine pressed into the ground. With arms locked out, keep the hollow and try to pull the bar back towards the ground.

Measurement: Measure the distance from the ground to the dowel in inches.

Scoring:
Bar on ground = excellent
1-2″ = good
3-4″ = fair
5″ or more = poor

Where to go from here?
So the point here isn’t to make anyone feel bad or inadequate. Tight shoulders don’t make you a bad person, a bad crossfitter, or un-fit. We just want you to have a long, fruitful, and injury free experience with CrossFit and in life, as well as allow you to reach your highest athletic potential. Here are some methods, taught to us byKelly Starrett – performance guru and founder of MobilityWOD, to work on and maintain good shoulder mobility:

  • Banded Shoulder Distraction – place superband on rack 2” above head, face into rack and hold band supported on the back of the wrist, go into lunge and allow band to pull arm up and forward, palm up to the sky, drive chest towards knee.
  • Lacrosse Ball Posterior Capsule Release – lay supine on your back, lacrosse ball on the back of shoulder, roll over onto ball and work into the back of the shoulder
  • Lacrosse Ball Subscap Release – Lay supine with ball along the edge of the shoulder blade proximal to the spine, take straight arm thumb down to the opposite hip, move diagonal across body to an overhead position thumb into ground, perform 5 reps slowly, adjust ball up edge of scapula, rinse and repeat in 3 different positions.
  • Partner Posterior Cuff Stretch – lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly lower hip to the ground, rinse and repeat.
  • Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.
  • Reach, Roll, Lift – lay in a prone position face down, make a fist and place thumb on forehead, with opposite arm reach and pull arm overhead out of retraction crawling with fingertips, when you can’t go any farther turn thumb up and lift arm for 1 sec., rinse and repeat on both arms.

For a more comprehensive guide to all things related to shoulder mobility, please check out MobilityWOD’s “shoulder” mobility posts.


CF WOD November 7

Strength: Front Squat 5-5-5-5

WOD: 15-10-5
Power Cleans (135/95)
Bar Facing Burpees
300m Row

Core:
Hollow rock 3 x 20
Arch rock 3 x 20


Broke ’em out a bit early this year.

Let’s talk about working out in the cold.

Heat conservation is the major goal when exercising in cold climates. Prevent heat loss by wearing appropriate clothing. The key to protection is to wear clothing that is layered, lightweight and waterproof or water-resistant.

Insulation is provided by the air trapped between clothing fibers and the skin, which becomes warm and provides a barrier to heat loss. The more layers between the skin and the air, the more insulation. Several layers of lighter provide better protection than a single bulky layer.

For the innermost layer against the skin, choose a lightweight synthetic such as polypropylene. This wicks moisture away from the body’s surface and dries quickly. Cotton or natural fibers tend to become saturated and stay wet. Clothing that becomes wet through sweating or external moisture loses almost 90% of its insulating properties. Since water conducts heat 25 times faster than air, wearing wet clothing will quickly facilitate heat loss.

Lighter sweaters and long-sleeve shirts made with natural materials work best as inner layers, providing insulation without restricting movement.

Cover these layers with a zipped or easy to open jacket. Choose one that is both waterproof and lightweight, since it will be your protection from snow, rain and wind, and will be the layer you shed if you heat up too quickly.

Since 30 to 40% of body heat dissipates through our heads, top off your ensemble with a hat, or helmet, depending on your sport. Make sure to cover your ears. Since hands/fingers are highly susceptible to frostbite, wear mittens or gloves.

Don’t forget the wind-chill.

Used by the National Weather Service since 1973 as a public health tool to reduce cold injuries, the wind-chill index represents the cooling effect of the wind on bare skin for different temperatures and wind velocities. Higher winds increase the cooling effect of cold temperatures, further emphasizing the need to cover skin in cold weather.

Interestingly, the wind-chill effect will vary not only depending on wind velocity, but on the speed of the exerciser in relation to wind velocity. For example, jogging 8 mph into a 10-mph headwind creates the equivalent of 18-mph wind speed. Conversely, jogging 8-mph with a 10-mph at one’s back reduces the relative wind speed to only 2-mph. Even more reason to be aware of the day’s index and plan accordingly.

The above taken from this article.

Spots are still available for Amber’s cooking demo tonight at Savory Spice Shop. It’s a Paleo Thanksgiving cooking demo at Savory Spice Shop this Wednesday and Thursday from 6:30-8 PM. Learn how to make three Paleo sides including mashed sweet potatoes, brussel sprouts with pancetta and green bean casserole. Amber will also talk turkey, specifically brining and seasoning the bird Paleo style. Tastings and recipes will be provided. Cost is $20 per person (non-refundable). Call or visit the shop to secure your seat. (980.225.5419)

11/7… Endurance: 400m Run / 800m Run / 1200m Run / 800m Run / 400m Run. 1 min rest per 400m completed. Also, complete 50 Yard Sales broken up as you wish.


bc 11/7

11/7… Endurance: 400m Run / 800m Run / 1200m Run / 800m Run / 400m Run. 1 min rest per 400m completed. Also, complete 50 Yard Sales broken up as you wish.


CF Blog Movember 8

Strength: Sotts Press 3-3-3-3
http://www.youtube.com/watch?v=nw9k086aXLk

WOD: Tabata
Air Squats
rest 1 min
Abmat Sit-ups
rest 1 min
KB Swings
rest 1 min
Double Unders

*8 round tabata. Emphasis with the 1 min rest, all rounds should be all
out, no “gaming”. Max reps is score.

Mobility: Group Cool Down Stretch

Caption the Photo!!


CF WOD November 8

Strength: Sotts Press 3-3-3-3

WOD: Tabata
Air Squats
rest 1 min
Abmat Sit-ups
rest 1 min
KB Swings
rest 1 min
Double Unders

Mobility: Group Cool Down Stretch


Thursday’s Randomness:

Serious Body Work.

New Pepsi product blocks fat.

How to create a mixtape minus that whole “stalker” vibe.

Call for “immediate action” against GM products.

The 50 Best movies on Netflix Instant.

Get off your feet while you eat.

Twitter vs. Facebook: Which won the election?

Be careful talking politics at work. (too late?)

Did California defeat the food movement?

Clues to reversing aging of human muscle discovered.

Come join in the fun as Amber (shameless plug #3) demos Paleo Thanksgiving cooking at Savory Spice Shop from 6:30-8 PM. It’s only $20, plus you get to taste some great fixin’s and learn how to make your Turkey Day the healthy way!

11/8… Bootcamp “Helen”: 3 rounds for time of 400m Run + 21 Jumping Squats + 12 Bar Rows. Then 3x10m WheelBarrow.


bc 11/8

11/8… Bootcamp “Helen”: 3 rounds for time of 400m Run + 21 Jumping Squats + 12 Bar Rows. Then 3x10m WheelBarrow.


 

Here is a link to register:
http://gocheckers.com/crossfit/

 


CF Blog Movember 9

Strength: Hang Power Clean 1-1-1-1-1-1-1

Someone was missing “the beach workout” days…

WOD: “Enemy at the Gates”
25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls
400m Run
10 Wall Balls
400m Run

Just a reminder, Movember is in full swing!  If you would like to participate in the challenge this month, we are requesting a $10 participation fee from both guys and girls – all of this money will go directly to the charity. Additionally, Ultimate Crossfit will donate $20 for every mustache grown!!! Girls can participate in this month’s challenge by finding a unique way to show support – through ribbons, t-shirts, fake mustaches, etc.

 

Don’t forget to register for the Charlotte Checkers Crossfit Shootout!!!  Today is the last day to get a shirt with registration!!!!

 


CF WOD November 9

Strength: Hang Power Clean 1-1-1-1-1-1-1

WOD: “Enemy at the Gates”
25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls
400m Run
10 Wall Balls
400m Run


“The Boone” came back. And with it, Broken Table Top Pose.

Have a great weekend.

11/9… “The Boone” 4x Partner AMRAP4 with 50m Farmer’s Carry + Sit Ups/Plank/Bicycles/Bridge. Finish with 13 Burpees.


bc 11/9

11/9… “The Boone” 4x Partner AMRAP4 with 50m Farmer’s Carry + Sit Ups/Plank/Bicycles/Bridge. Finish with 13 Burpees.


CF Blog Movember 10

WOD: “ROY”

5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.  

We proudly welcome our newest member to the Ultimate Crossfit family – Cooper Fox Obleada!

Cooper Fox Obleada – 6lbs, 19 inches – Future Crossfit Stud

And a very happy birthday to the United States Marine Corps and all of our UCF family members who have served!

From the Halls of Montezuma,
To the Shores of Tripoli;
We fight our country’s battles
In the air, on land, and sea;
First to fight for right and freedom
And to keep our honor clean;
We are proud to claim the title
Of UNITED STATES MARINES.

Our flag’s unfurled to every breeze,
From dawn to setting sun;
We have fought in every clime and place
Where we could take a gun;
In the snow of far off northern lands
And in sunny tropic scenes;
You will find us always on the job —
The UNITED STATES MARINES.

Here’s health to you and to our Corps
Which we are proud to serve;
In many a strife we’ve fought for life
And never lost our nerve;
If the Army and the Navy
Ever look on Heaven’s scenes;
They will find the streets are guarded
By UNITED STATES MARINES.

 


CF WOD November 10

WOD: “ROY”
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups


CF Blog Movember 11

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 2005

Core:

3 x 10 Toes to Bar
3 x 10 GHD Sit-ups

from: messagesfromthemuellers.blogspot.com

CF WOD November 11

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

Core:
3 x 10 Toes to Bar
3 x 10 GHD Sit-ups


CF Blog Movember 12

Strength: BB Weighted Step-ups 10-10-10 (5 each leg)

WOD1: AMRAP 5
10 Ball Slams (30/20)
10 Jumping Lunges
20 Abmat Sit-ups

WOD2: AMMAP 5 (as many meters as possible)
Row

Momma’s Quote of the Week: “Persistence can change failure into extraordinary achievement.”–Matt Bind

 

In case you haven’t heard the awesome (albeit bittersweet) news – Taylor Wrenn has earned himself his dream job!!  This great opportunity unfortunately also requires him to move to Florida.  While we will miss Taylor greatly, please join me in wishing Detective Wrenn all of the best in his future endeavors in the Sunshine State!


CF WOD November 12

Strength: BB Weighted Step-ups 10-10-10 (5 each leg)

WOD1: AMRAP 5
10 Ball Slams (30/20)
10 Jumping Lunges
20 Abmat Sit-ups

WOD2: AMMAP 5 (as many meters as possible)
Row


11.11.12 Partner 200s with burpees

Monday at 5:30 pm at AG track.

WOD:

Partner 200s with burpees

In teams of 2, 1 partner will run 200 meters and finish their 200 with 8 burpees. Their partner cannot start their 200 until their partner has finished the 8th burpee. Each person will complete 8 200s.

We will post to comments section of the blog by 4:30 pm today if class will be canceled due to weather.

 


We will have a regular full week this week. Next week’s schedule will be Monday and Tuesday ONLY. As such, each class will meet BOTH of these days. 5:30, 6:30 and 9:15 will ALL meet Monday (19th) and Tuesday (20th). We will then finish out November BC the 26th-28th and roll right into December’s session beginning with Nov 29.

11/12… 2x AMRAP10 of Stair Circuit, first with Wall Jumps, Hip Thrusters and Dips… second time with Decline Push Ups, Squats and Bar Rows. Finish with 2x 5 Push Ups + 10 Sit Ups + 15 Squats with Hill Run between each movement.


bc 11/12

11/12… 2x AMRAP10 of Stair Circuit, first with Wall Jumps, Hip Thrusters and Dips… second time with Decline Push Ups, Squats and Bar Rows. Finish with 2x 5 Push Ups + 10 Sit Ups + 15 Squats with Hill Run between each movement.


CF Blog Movember 13

Skill: Turkish Get-ups 3-3-3 (each side)

Warmup 2:
running drills

Speed: Partner Band Sprints 10x25M

Strength: BB Bent Over Rows 5-5-5

 

Laura WODding for two!

Why Worry?

from: Crossfit Lisbeth (sorry, Jaye)

Do you think a lot about what your competition is doing? In the gym? In business? Do you imagine what another athlete is lifting, or practicing, or eating? Do you worry about what the next affiliate is saying about you? Or what they’re writing or putting in front of their members? Do you worry that the gal in the next office is going to get a promotion before you?

Why?  What is the point of worrying about these things?

You can’t control a damn thing anyone else does. You can only control yourself — and even that takes work!

Every moment you spend obsessing over what someone else is doing is one more moment you could have spent improving yourself, and possibly improving the lives of others.

You’re not going to get extra minutes in this life. There’s not some magical “bonus round” at the end of your days. When your time here is up, it’s UP.

So, use every moment. The person who worries what their competition is doing? That’s the person who is not confident in their own abilities. So, stop being that person. Act like you own your world and maybe you will …


Cf WOD November 13

Skill: Turkish Get-ups 3-3-3 (each side)

Warmup 2:
running drills

Speed: Partner Band Sprints 10x25M

Strength: BB Bent Over Rows 5-5-5


I, and a lot of folks I know, disagree with at least part of where Jules Winnfield (Pulp Fiction) was coming from. For instance: I, in fact, do dig on swine.

We talk a lot about the health benefits of knowing your food sources. Well, what about the economic impacts of local food? Here’s an interesting take on this… if communities don’t support farmers, they (farmers) have to turn to other means. And sometimes they have to go into business with, or be bought out by larger farms (businesses, really) like Smithfield or Tyson. Check out this article on what happened with hog farming in Iowa, How Big Pork Screws Small Towns.

Know your sources. Support your local, independent farms and businesses.

11/13… Strength/Skill: Pull Ups. Partner WOD, teams of 2: 100 each of Wall Balls (20/14), Medicine Ball Twist Passes (20/14), Ball Slams (30/20), Medicine Ball Sit-up / Throws (20/14), Dynamic Push Ups


bc 11/13

11/13… Strength/Skill: Pull Ups. Partner WOD, teams of 2: 100 each of Wall Balls (20/14), Medicine Ball Twist Passes (20/14), Ball Slams (30/20), Medicine Ball Sit-up / Throws (20/14), Dynamic Push Ups


11.14.12 Meet in the PIT

11.14.12 at 6 AM IN THE PIT

WOD

Chipping away to 100, 75, 50, 25

Starting on the rowers, athletes will row for calories for 1 minute. After 1 minute, athletes will switch to burpees where they will do as many burpees as possible for 1 minute. Athletes will switch back and forth between the rower and burpees and continue this pattern until they hit a total of 100 calories and burpee reps combined.

Once athletes hits 100 reps they will get a 2 minute break and then begin the same cycle until they get to 75.

After the athlete hits 75 reps, they will get a 90 second break and repeat the same cycle until they get to 50.

After hitting 50 reps, athletes will get a 60 second break and repeat the same cycle until they get to 25.

 


CF Blog Movember 14

WOD: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Core:
3 x 10 ghd sit-ups
3 x 10 back extensions

 

It’s Fran day at UCF!  

Fran is one of the most well known WODS in the CrossFit world.  A simple 21-15-9 couplet that is deceivingly hard – it is no coincidence that she often rears her ugly head in competitions.  Because almost every crossfitter has completed the infamous WOD, Fran also serves as a marker of individual progress.

If you’re planning on completing the WOD today, check out some of the following tips on how to improve your Fran time:

1.  Keep pushing. This WOD is meant to be completed in under 10 min (elite athletes will complete in under 3:00), try not to stop moving and don’t try to catch your breath… It won’t happen. Just push through the pain and know that it will be over soon.

2.  Try to do at least the first round unbroken.  If you can’t do the first round of thrusters unbroken at the prescribed weight, scale back to a weight that you can.

3.  Have a game plan. Understand the rep scheme and plan ahead how you want to break things up. The round of 15 tends to be one of the most mentally challenging rounds – be aggressive and stay positive through this one.

4.  Thrusters – keep your core tight and maintain contact with the bar to your chest/shoulders through the front squat portion of the movement. Anytime the bar gets out in front of you, you create additional difficulty and work for yourself- don’t do that!  Fran is hard enough as it is.

5.  If you have butterfly pull ups, use them!


CF WOD November 14

WOD: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Core:
3 x 10 ghd sit-ups
3 x 10 back extensions


Partner Band Sprints are awesome. Awesome! Awesome!! And then you add in some good ol’ Burpees between sets and some Core Work…

More on Band Sprints: Speed is the result of limb power, joint mobility, muscle fiber type, nutritional and recovery status, and technique. If you are compromised in any of these areas, your potential for speed will be diminished. For example if you lack power, you will be slow to accelerate or if your mobility is poor, your movements will be shorter and less economical. Using a parachute or resistance bands can help develop your limb power and conditioning for sprinting.

 

A regular jogging routine with sprinting intervals and lots of hills will increase your running speed, however you may want to get more of an edge by strengthening your legs with resistance bands. Resistance bands can give your legs a harder workout than they would normally get propelling only your body weight during a run. You can use resistance bands to exercise muscles that play a major role in pushing you forward.

You use muscles all throughout your body when running, however different muscles make different contributions to your running. Muscles above your waist in your abs and arms help to support your body and maintain balance while you run, whereas the muscles in your legs have the primary role of bending your legs to propel you forward. Your quadriceps in your thighs contract to bend your leg at the hip and straighten out your knee. Your hamstrings bend your knees when they contract. Your calf muscles propel you forward by bending your ankle and helping to bend your knees.

*Above taken from here and here.

11/14… Speed: 10x 25m Partner Band Sprints w/ 25 Burpees after each “set”. Finish with Core Work.


bc 11/14

11/14… Speed: 10x 25m Partner Band Sprints w/ 25 Burpees after each “set”. Finish with Core Work.


CF Blog Movember 15

Strength: Back Squat 5RM

WOD: 3 Rounds
800m Run
20 Kettlebell Swings (1.5/1)
40 Double Unders

Mid-stache insecurity?  Don’t worry, it will get fuller! Check out Nick Offerman’s words of encouragement

 

SAVE THE DATE!!

 The Ultimate Crossfit Holiday Party will take place December 15th!

More Details to follow…

 

 

*and, make it out to the noon class tomorrow and do a WOD with Cubby, the Checkers’ mascot as they film a promo video for the Shootout on Dec. 1!!


CF WOD November 15

Strength: Back Squat 5RM

WOD: 3 Rounds
800m Run
20 Kettlebell Swings (1.5/1)
40 Double Unders


bc 11/15

11/15… Strength: Turkish Get Ups 3-3-3. WoD: Triple Tabata: 16 Rounds each of Plate Hold / Tuck Jumps; 1 min rest; Renegade Rows / Plank; 1 min rest; Ball Slams / Wall Sit.


Randomness, Commence.

Lance Armstrong (formally) severs ties to Livestrong.

So, what’s he doing with his time? Chillin‘.

It’s been said the Instagram doesn’t make everyone a great photographer. Well, neither does owning a fancy camera.

Love Instagram anyway? Project your photos in a small, small way.

Is photography really day and night?

Movemberists: take heed.

An interesting chart on letter usage.

I like like Queens of the Stone Age. Alot. How about a couple of (fairly high profile) guests on their new record?

Leadbelly… Ram Jam… Son of Dave.

The Hobbit isn’t out yet, but you can hit the trails where they shot it (and the LotR trilogy).

Oprah needs to throw her hat into something else like I need a hair net, but it looks like she’s goin’ organic.

Anonymous vs. Non-Anonymous. Where do you stand in “The Battle to End All Battles“? Part 2 is here.

“Man, I’ve always wanted to watch Food, Inc. but I don’t have a copy. Fine. Watch it on youtube. It’s only an hour.

Monsanto: The evil corporation in your refrigerator.

Prop 37, CA and why it ain’t over.

Who is Joel Salatin?

The elastic waistband myth.

Jane Says…

11/15… Strength: Turkish Get Ups 3-3-3. WoD: Triple Tabata: 16 Rounds each of Plate Hold / Tuck Jumps; 1 min rest; Renegade Rows / Plank; 1 min rest; Ball Slams / Wall Sit.


We’re Baaaaack!!!!

After a brief hiatus, the nutrition blog is back, and going forward will be host to various nutrition and recipe goodies from our friends at modPALEO

This first post will be brief – I give you the highly sought after recipe for Paleo Crack, I mean, Unicorn Food

This is a super simple recipe that I adapted (but not much) from PaleOMG’s recipe for granola…and it is good!!

A few words of caution:
1) make sure your oven is set at 300 degrees, not 350
2) stir occasionally so it doesn’t burn
3) give some away to your friends, otherwise you will eat it all (that’s the magic of the unicorn)

Paleo Granola, aka “Unicorn Food” 

photo courtesy of: http://titania86-fishmuffins.blogspot.com/2010/09/unicorns-as-food.html

Ingredients

  • 1 cup sliced almonds
  • 1 cup pumpkin seeds (pepitas)
  • ½ cup pecans, chopped
  • ¾  cup unsweetened shredded coconut
  • ½ cup coconut oil  *I usually scale back to 1/3
  • ½ cup raw honey *I usually scale back to 1/3
  • 2 tbsp maple syrup (optional)
  • 1 cup raisins (or other dried fruit)
  • 1 tablespoon cinnamon
  • 1-2 tsp pumpkin pie spice (optional, but really good)
  • 1 teaspoon salt
  1. Preheat oven to 300 degrees.
  2. Add all ingredients (except raisins) to a large microwavable bowl
  3. Heat in the microwave for about 30 seconds to melt honey and oil and mix well.
  4. Place on a baking sheet (use parchment paper for easy clean up).
  5. Bake for about 20-25 minutes, STIR every 5-10 min so it doesn’t burn.
  6. Mix in the raisins when you pull the sheet out of the oven.
  7. Let cool & enjoy

CF Blog Movember 16

Strength: Push Press 2-2-2-2-2

Pat & Liz…both former Massholes 😉

WOD: 5 Rounds
250m Row
10 Wall Balls (20/14)
10 K2E
10 Burpees

 

 

We had two special guests at Ultimate yesterday – thanks, Pat Sherwood and Chubby Checker for coming in to get a workout in!!

 

Holiday schedule reminder:

Thursday November 22nd Thanksgiving Day: 830 and 10am classes only

Friday November 23rd: 10,12 and 3pm classes only

Chubby knocking out some kb swings

Exciting news from your friends at modPALEO…

You may already know that on December 1, UCF is teaming up with your Charlotte Checkers for the Checkers Crossfit Shootout – an awesome event to benefit the Wounded Warrior Project. What you may not know is that modPALEO has organized a pretty amazing prize package to give away!!

One lucky person will win the following:

To be entered in the contest, please visit the modPALEO site for details. A winner will be chosen at random on Thursday, November 29 at 2 p.m. EST


CF WOD November 16

Strength: Push Press 2-2-2-2-2

WOD: 5 Rounds
250m Row
10 Wall Balls (20/14)
10 K2E
10 Burpees


Next week, ALL classes meet Monday AND Tuesday at same times. (19 & 20)

Wednesday through Friday we will be OFF. (21 – 23)

We will then finish out November’s BC on Wednesday, Nov 28 and begin December’s session early, on Nov. 29.

December’s session will run from Nov 29 through Jan 4. We will be OFF Dec 24-Jan 1, starting back on Jan 2.

Sorry if that’s confusing. Email me if you have questions.

11/16… For 6 Rounds, every 3 minutes complete 400m Run + as many reps as possible of the following movements: Sit Ups for Rounds 1 & 4, Squats for Rounds 2 & 5, Push Ups for Rounds 3 & 6.


bc 11/16

11/16… For 6 Rounds, every 3 minutes complete 400m Run + as many reps as possible of the following movements: Sit Ups for Rounds 1 & 4, Squats for Rounds 2 & 5, Push Ups for Rounds 3 & 6.


CF Blog Movember 17

WOD: 3 Rounds
400m Run
10 Renegade Rows (45/30)
20 Walking Lunges
30 Ball Slams (30/20)
40 Abmat Sit-ups
500m Row

 

 

Check out the Checkers Crossfit Shoot-out Promo video shot here at UCF!!!

If you’re looking for something to do this weekend, COPS4THECURE is hosting a Crossfit competition for 2-person teams. 

Event will take place November 17th 10am-2pm Charlotte Police & Fire Training Academy -1770 Shopton Rd. Charlotte, NC

2 person teams $20.00 per athlete * Pay on-site *

– check it out! http://www.cops4thecure.com/

 

Good luck to all of our Thunder Road Runners!!


CF WOD November 17

WOD: 3 Rounds
400m Run
10 Renegade Rows (45/30)
20 Walking Lunges
30 Ball Slams (30/20)
40 Abmat Sit-ups
500m Row


CF Blog Movember 18

WOD:

10 Pull-ups
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (1.5/1)
40 Double Unders
50 Air Squats
40 Double Unders
30 Kettlebell Swings (1.5/1)
20 Burpee Box Jumps (24/20)
10 Pull-ups

Thanksgiving Holiday Hours:

Thursday November 22nd Thanksgiving Day: 830 and 10am classes only

Friday November 23rd: 10,12 and 3pm classes only


CF WOD November 18

10 Pull-ups
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (1.5/1)
40 Double Unders
50 Air Squats
40 Double Unders
30 Kettlebell Swings (1.5/1)
20 Burpee Box Jumps (24/20)
10 Pull-ups


11.19.12 Pre-Thanksgiving Burn

 

It’s a big week ahead of us that could include a bit of indulging. So let’s get some higher volume days in! We’ll even tell you what we have in store for you on Wednesday so you can prepare!

11.19.12 at 5:30pm at AG track (Check the comments section of the blog for any cancelations by 4:30 pm)

Partner 800s and 400s – in teams of TWO, one partner will complete an 800 tagging the other partner’s hand upon completion and that partner will complete their 800. After each person completes TWO 800s, we will switch to 400s and each person will complete THREE 400s.

11.21.12 at 6 AM at the AG track

BURPEE what you would like

It can be a Burpee 200, 400 or 800, it’s up to YOU! Time cap is 30 minutes. This will be a great WOD to check off your list on Wednesday morning before the holidays. Don’t forget to wear pants and gloves!

 

 


CF Blog Movember 19

Strength: Back Squat 3-3-3-3 @ up to 70% (stay light today)

Your trainers are up to date on their CPR certs…even this dummy 😉

WOD: (HQ 10/15/10)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

 

 

 

 

Momma’s Quote of the Week: 

“Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.”—Napoleon Hill

Patience with Training

“Fast-food.” “Quick-service.” “48 hour diet.”  Ours is a society rooted in instant gratification – all services and supplies aimed at meeting the “now, now, now” demand.

Unfortunately, many people also expect the same immediate results from their Crossfit training.  Some even seem to be looking for that magic cue or divine touch from trainers or other athletes that will help him or her score a lift or master a skill.  But like all good and worthwhile things (think slow cooked meals or long-term health), there are no short cuts in training.  It requires both a bit of time and a lot of patience.

This, of course, is not what anyone wants to hear.  And I get it.  It can be downright frustrating to see athletes at the gym repping out a skill that you have yet to master with (seeming) relative ease.  What you may not see however, is the effort, time and training those athletes put into achieving that skill – the often frustrating progressions and countless repetitions.

The problem is that some athletes can be so eager to find a short cut to get from point A to point B, that sometimes they miss some critical steps in between.  One of the most obvious examples of this trend comes in the form of the “kip.”  There is a common misconception that learning how to kip is the short cut to the ability to do pull-ups and/or muscle-ups.  Because of this belief, it is not uncommon to see athletes practicing kipping pull-ups before they have the strength to pull themselves up on their own, or jumping up on the high rings to try out muscle-ups before they have worked on transitions and dips on the low ones.  While working on progressions may not be the sexiest thing going at the gym, the fact is they work.  And if you want to master a skill or a movement, they are an integral step in doing so.

Additionally, for those trying to rush the training process, understand that injuries and set backs can often result if you try too much too soon.  For example, maybe you haven’t been practicing your muscle-up transitions or your dips, but you’ve just seen a cool video on the muscle-up kip and think maybe that’s what you’ve been missing!?!  Here’s the thing: if you violently thrust your body into a position that it is physically unprepared for, you are putting yourself at risk for strains, sprains, or tears in the shoulder or pectoral muscle which could lead to surgery.  Now, I know Aaron Hewitt has lots of hugs and smiles for everyone, but I’m sure he would much rather give them to a healthy version of you at the gym, rather than in his P.A. office over a treatment plan.

So don’t be in such a rush to get to the finish line that you make compromises in form or function along the way.  If you want to improve in Crossfit, you absolutely will, but it won’t happen overnight.  And for those that are still looking for the magic – the magic happens when you fail and try again.  It comes with the understanding that every failed attempt brings you one step closer to your goal.


CF WOD November 19

Strength: Back Squat 3-3-3-3 @ up to 70% (stay light today)

WOD: (HQ 10/15/10)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees


Black Friday vs. Thanksgiving.

Fighting the Creep.

Need some last minute T’day recipes to try out this year? Peep these from PaleoMom.

All classes meet Tuesday. Wednesday through Friday we will be off.

11/19… WoD1: For 15 minutes, every 90 Secs complete 100m Sprint + as many Goblet Squats as possible. WoD2: Alternating 8-minute Tabata of KB Swings + Push Ups.


bc 11/19

11/19… WoD1: For 15 minutes, every 90 Secs complete 100m Sprint + as many Goblet Squats as possible. WoD2: Alternating 8-minute Tabata of KB Swings + Push Ups.


CF Blog Movember 20

WOD: (HQ from 11/13/12)

Movember!

7 Rounds
12 Thrusters (75/55)
9 Toes 2 Bar
200m Med Ball Run (20/14)

Announcements/Reminders:

Thanksgiving Holiday Hours:

-Thursday November 22nd Thanksgiving Day: 830 and 10am classes only
-Friday November 23rd: 10,12 and 3pm classes only

Moga Classtimes for UCF this week:

-Wednesday 6pm
-Friday 9 am


CF WOD November 20

WOD: (HQ from 11/13/12)
7 Rounds
12 Thrusters (75/55)
9 Toes 2 Bar
200m Med Ball Run (20/14)


All they had in common was an affinity for Burpees.

Sort of a Pre-Thursday Random Notes…

Thanksgiving.

Fresh Food Fairy.

The 4-Hour Chef.

Great tunes.

Bitter Brew.

So crazy it just might work.

11/20… Thanksgiving workout: “The Pilgrims and the Indians”


bc 11/20

11/20… Thanksgiving workout: “The Pilgrims and the Indians”


CF Blog Movember 21

Strength: Deadlift 3-3-3

Strength Powered by Movember

WOD: (from 4/25/12)
5 Rounds
50m KB Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)

 

 

 

CrossFit.com Cue of the Day:

“Vertical Shins”: Drive the knees back to approximate a vertical shin position on a deadlift set-up. This places the shoulders where they need to be in relation to the bar, and engages the posterior chain. This cue allows for athletes of varying anthropometry to get into a good position.
Erik Preston, CrossFit Level 1 Seminar Staff

Thanksgiving Holiday Hours:
-Thursday November 22nd Thanksgiving Day: 830 and 10am classes only
-Friday November 23rd: 10,12 and 3pm classes only

Moga Classtimes for UCF this week:
-Wednesday 6pm
-Friday 9 am

 


CF WOD November 21

Strength: Deadlift 3-3-3

WOD: (from 4/25/12)
5 Rounds
50m KB Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)


CF Blog Movember 22 (Thanksgiving)

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

Thanksgiving Holiday Hours:

-Thursday November 22nd Thanksgiving Day: 8:30 and 10am classes only


-Friday November 23rd: 10,12 and 3pm classes only

 

Hope everyone enjoys a healthy, safe and wonderful Thanksgiving!!!  Gobble, gobble!!


Click here for Adam Sandler Turkey Song love! 


CF WOD November 22

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups


CF Blog Movember 23

Strength: Press 5-5-5

Peeps representing UCF at the Turkey Trot yesterday!! Way to go!

WOD: “Annie Goes Rock Climbing” (from 5/17/12)

50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

 

Don’t worry, we are open to work off that post-Thanksgiving hangover!!!  

Today, classes are at 10,12 and 3pm only, then we will resume normal operating hours this weekend!!


CF WOD November 23

Strength: Press 5-5-5

WOD: “Annie Goes Rock Climbing” (from 5/17/12)
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs


CF WOD November 24

WOD:
3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU


CF Blog Movember 24

WOD:

Badass cheerleader 🙂

3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU

We are back to regular hours this weekend – come on in and get your WOD on!!!

 

And don’t forget to sign up for the Crossfit Checkers Shootout – December 1st!!


CF Blog Movember 25

Skill/Strength: Goat Work

WOD: (from 8/2/11)
3 Rounds
2 min Max Rep Wall Balls (20/14)
Rest 30 Sec
2 min Max Rep Ring Rows
Rest 30 Sec


CF WOD November 25

Skill/Strength: Goat Work

WOD: (from 8/2/11)
3 Rounds
2 min Max Rep Wall Balls (20/14)
Rest 30 Sec
2 min Max Rep Ring Rows
Rest 30 Sec


11.26.12 and 11.28.12 Surprises and stuff

11.26.12 at 5:30pm at AG track. Remember we will post in COMMENTS section of Endurance blog by 4:30 pm if we need to cancel for weather.

WOD will be a surprise.

11.28.12 at 6 AM in the PIT

WOD will be a combination of running and rowing.


CF Blog Movember 26

Strength:
Back Squat 3-3-3 @ 80-90%

WOD: (from 3/30/11)

AMRAP 20
1 Power Clean (155/105)
1 Burpee
Increase by one rep each on each round.  Post total rounds.  So if you get completely through 7 power cleans and 7 burpees, you get 7 rounds. Enter any partial rounds.

Snatchmonsters

Momma’s Quote of the Week:  “Many of life’s failures are people who did not realize how close they were to success when they gave up.”—Thomas Edison

 

Upcoming event reminders:

Sat. December 1st – Checkers Crossfit Shootout

Sat December 15th – UCF Christmas Party!!  Deets and Evites heading out soon!!

 

And, check out this event that T is co-hosting!!  If you can make it out and support the cause, it would be much appreciated!!

 


CF WOD November 26

Strength: Back Squat 3-3-3 @ 80-90%

WOD: (from 3/30/11)
AMRAP 20
1 Power Clean (155/105)
1 Burpee
Increase by one rep each on each round.  Post total rounds.  So if you get completely through 7 power cleans and 7 burpees, you get 7 rounds. Enter any partial rounds.


bc 11/26

11/26… Speed: Prowler x 5.  AMRAP 15 of 5 Renegade Rows, 10 Box Jumps, 15 Balls Slams, 20 Grasshoppers and 1 Rope Climb. Cash Out: 3 Wall Walks.


Good work today, grasshoppers. Agility is one of the 10 Fitness Domains recognized by Crossfit.

Now that Thanksgiving is out of the way, let’s think about what we’re eating. Especially with all the Holiday parties coming up. Keep it clean. Next month is gonna be a good one and you’re gonna need some good fuel. And just because it’s cold, doesn’t mean you don’t need plenty of water. Hydrate! And dress in layers, with a moisture-wicking layer as your base. Avoid cotton on the skin. For more on surviving cold winters, meet the Kilchers.

11/26… Speed: Prowler x 5.  AMRAP 15 of 5 Renegade Rows, 10 Box Jumps, 15 Balls Slams, 20 Grasshoppers and 1 Rope Climb. Cash Out: 3 Wall Walks.


CF Blog Movember 27

WOD: (from 2/21/11)
6 rounds for time of:
5 Push Presses (155/105)
10 Toes-to-Bars
20 Box Jumps (24/20)

UCF Christmas Bash 2012!!

Evites went out yesterday ( if you didn’t receive one, please let Mike know so that we can update your contact info in our system)

Here’s the skinny:
Our Christmas Party will be December 15th @ 8 pm –
@ Studio 1212
1212 East 10th Street
Charlotte, NC 28204

*Dress in whatever you are most comfortable in – if you want to snazz it up in holiday cheer, rock on. if you want to wear jeans and a holiday sweater vest with nothing underneath – who are we to judge?  Just keep in mind there will be plenty of games and activities including, but not limited to, typical drinking games and an ice luge.

*We will have lots of wine, beer and liquor – but you are more than welcome to bring your own special drinks 🙂

*modpaleo will be providing delicious paleo snacks!

*Transportation – UCF will reimburse all cabs by giving you whatever you spend to and from on a cab back in your January membership.  So, if it costs you $20 dollars there and back, we will take $40 off of your January membership dues.

 


CF WOD November 27

WOD: (from 2/21/11)
6 rounds for time of:
5 Push Presses (155/105)
10 Toes-to-Bars
20 Box Jumps (24/20)


Squatting. Not just for “thugs” anymore.

WoD: 200m Run, 30 Pushup to Plank, 200m Run, 30 Wall Jumps, 200m Run, 30 Lunges, 200m Run, 30 Burpees, 200m Run. Cash out: 5 min Cumulative Wall Sit.


bc 11/27

WoD: 200m Run, 30 Pushup to Plank, 200m Run, 30 Wall Jumps, 200m Run, 30 Lunges, 200m Run, 30 Burpees, 200m Run. Cash out: 5 min Cumulative Wall Sit.


CF Blog Movember 28

Skill: Muscle-ups

WOD: Tabata

Jimmy’s ‘stache is pretty competitive!

Row (calories)
Ball Slams (30/20)
Abmat Sit Ups
Air Squats

*Score = total reps

Attention Movember Participants and Enthusiasts!!!

Please email Liz pictures of your ‘stache by Friday, November 30th.  We will be posting them on the blog and voting on December 1!!

*Please note that Wednesday’s 6am Endurance class will be meeting in THE PIT

In honor of today’s Tabata WOD, a few fun Tabata facts for you:

  • The Tabata method of High Intensity Interval Training was developed by Izumi Tabata in Japan
  • Tabata training increases both your aerobic and anaerobic capacities
  • Tabata training fires up your metabolism during your workout and has a lasting effect – meaning that you continue to burn fat and calories even after your workout is over. 
  • “This single drill tests for and develops elite athletic  capacities. Rankings for this drill accurately predict ranking performance on a wide variety of fundamental athletic skills and performance.” (CF Journal)
Cool, huh?  See you in the gym!

CF WOD November 28

Skill: Muscle-ups

WOD: Tabata
Row (calories)
Ball Slams (30/20)
Abmat Sit Ups
Air Squats

*Score = total reps


Well, there it was. The November Benchmark. How’d you do? Did you see some improvements? Or did all that eating and wine over the Thanksgiving break stunt your progress? Feel free to brag below.

December starts tomorrow. Yes, I know it’s not December 1st, but you know that’s how we roll. We’re good like that. For our purposes, December begins Thursday… in order to get as much out of the month as possible, with the Christmas break (we’ll have that week off). Moving forward, we’re going to go to a month-to-month-type of approach. In other words, we’re going to recognize the calendar and there won’t be this December starts 2 days early or April ends three days into May. January is January… we’ll do all weekdays except those affected by the New Year. February will run from Friday the 1st through Thursday the 28th. March from Friday the 1st through the 29th. And so on… Hope that makes sense.

No comments on Chinese thugs yesterday? I’m disappointed.

11/28… November Benchmark “Cindy”ish. 1) AMRAP15 of 5 HR Push Ups + 10 Sit Ups + 15 Squats. Every 5th Round, complete 1 Hill Sprint. 2) 800m Time Trial. 3) Max Effort Plank.


bc 11/28

11/28… November Benchmark “Cindy”ish. 1) AMRAP15 of 5 HR Push Ups + 10 Sit Ups + 15 Squats. Every 5th Round, complete 1 Hill Sprint. 2) 800m Time Trial. 3) Max Effort Plank.


CF Blog Movember 29

Strength: Bench Press 5-5-5

WOD: (from 8/31/10 and 10/22/11)
“Put Him In A Body Bag, Johnny”
2 rounds for time of:
5 Manmakers (35/25)
25 Toes-to-Bars
800 m Run
2 Rope Climbs
50 Double Unders

*Man maker: Push-up, Row, Push-up, Row then jumping to a squat position
(like you’re doing a burpee). Then do a squat clean and go to a thruster.
Finally, with the dumbbells overhead, do a lunge step with each leg.

I guess we’ve been doing bench presses wrong all along 😉  Check out this great video demo

*Don’t forget to send in your mustache pics if you want to win a prize!!

From our Friends at modpaleo some tips for Paleo peeps on how to live in a non-Paleo household

The other day, while my husband took my two children on an errand, I was inspired to make some homemade pumpkin bread.  As the warm aromas pulsed through the house, I was pleased with my decision to surprise my family with a tasty non-Paleo treat.  Instead, when the crew returned home, I was the one greeted with a surprise – they had already picked up some “treats” at the store.  As I watched the Oreos, Handi-Snaks, and Cinnamon Toast Crunch make their way into my pantry, I was hit with a disappointing realization: my family does not share my food beliefs.

It is true that managing your Paleo lifestyle in a non-Paleo household can come with a plethora of frustrations and difficulties.  If you constantly feel like a mealtime outcast in your own home, try some of these tips to alleviate those feelings of frustration and/or anger:

  • Find support.  If your family can’t be a resource for you, look to friends or fellow gym members who may be more familiar with the lifestyle.
  • Do involve your family in your lifestyle.  Think small changes.  Your family doesn’t necessarily have to eat Paleo, but they can eat healthy.  Going gluten-free is a great start!!  Many meals that we have at our house are Paleo-centric, but I make a side of rice to appease the rest of the crowd ;)
  • Don’t be judgmental.  One of the biggest things I have learned about nutrition is that it is incredibly personal.  Educating those that ask about Paleo is one thing, but you should never offer unsolicited advice or comment on what others are eating.
  • Negotiate.  It’s ok if your household isn’t Paleo, but you wanting what’s best for your children and family demands some respect too.  Find a good balance as far as things like eating out or desserts are concerned, and stick to it.  That way, no one feels deprived and you don’t have the constant flow of junk food in the house.
  • Understand that you can’t control everything – and that’s OK!  Despite the fact that I do the vast majority of the grocery shopping, food spills into the house or in the clutches of my children from a variety of other sources, school, friends, grandparents, my husband…the list goes on.  What you can control are the meals you feed your family.  As for those extra treats or junk food that make their way into your pantry, I suggest giving them a new home in the garbage.  Don’t get me wrong, my kids are given plenty of opportunity to eat treats and snacks, but we don’t save them.
  • You can control YOU.  You are an adult.  You purchase your own food.  You have the power to make both good and poor choices.  Make good ones.
  • Know that even if they don’t eat Paleo, your children and loved ones will be ok.  In the meantime, the most invaluable resource you can provide your family with is to model a healthy lifestyle for them.  It may not seem like much now, but it provides them with the building blocks to success when they are ready.

The truth is, despite your efforts and your desires; your family members may never become followers of the Paleo lifestyle.  Rather than allowing this fact to send you in a tizzy of frustration, accept it and simply do your best to find a common ground of health and happiness.


CF WOD November 29

Strength: Bench Press 5-5-5

WOD: (from 8/31/10 and 10/22/11)
“Put Him In A Body Bag, Johnny”
2 rounds for time of:
5 Manmakers (35/25)
25 Toes-to-Bars
800 m Run
2 Rope Climbs
50 Double Unders


Thursday’s for Randomness.

Are you doing push ups wrong?

In End-of-Year Bonus news, Monsanto’s CEO got $5 Million.

Gift cards on your iPhone, I can dig that.

Bruce Lee plays ping pong. With Numchuks.

3 Meals a day? Since when?

Airplanes grow Movember ‘staches.

What’s not to like here… Bourbon bacon s’mores.

11/29… 3 Rounds of 800m Run + 30 Fire Hydrants alternating legs + 50 Mountain Climbers, alternating legs.


bc 11/29

11/29… 3 Rounds of 800m Run + 30 Fire Hydrants alternating legs + 50 Mountain Climbers, alternating legs.


CF Blog Movember 30

Strength:
1 Power Snatch + 3 OHS x 5

*this is 5 sets of 1 power snatch plus 3 overhead squats. So you will
power snatch the weight up, then overhead squat it 3 times. That equals 1
set.

WOD: (from 8/16/10)
21-15-9
Power Snatches (95/65)
Ring Dips

 

 

**Today is the last day to get those mustache pics to Liz (liznaum@gmail.com) if you want an opportunity to win a prize!!!  Voting begins tomorrow!!

News and Announcements!:

*Monday, December 3rd, representatives from the Progenex protein supplement company will be in the gym during the 5:30 and 6:30pm classes for a taste testing and Q&A

*Saturday, December 15th @ 12pm, Flywheel will be hosting the  UCF vs. Dilworth CF “Battle of the Power Numbers” to benefit Toys for Tots.  If you are interested in participating, sign up with Mike

*Saturday, December 15th @ 8pm – UCF Christmas Party at Studio 1212!!

*There will be no member challenge for the month of December.  However, if you are interested in donating your efforts elsewhere, there is a family here in Charlotte that could really use your help.  While Melissa Farnsworth and her young children have been grieving the very recent loss of her husband, they have been dealt another devastating blow when their home was destroyed by a fire this past week.

Dilworth Neighborhood Grille is hosting a fundraiser for the family on Sunday, December 2 from 7:00 PM to 9:00 PM – Recommended Donation: $50 per person (Cash and Check only).  Buffet included and a Cash Bar.

If you cannot attend the fundraiser and would like to contribute you can do so online at http://www.hopecommunity.com/ There will be a link to the Farnsworth Family on the homepage by Thursday. If you would like to write a check please write it to Hope Community Church with Melissa Farnsworth in the Memo Line. Giving online through the church or by check to the church is tax deductible and 100% of the donations will go directly to the Farnsworth Family.


CF WOD November 30

Strength:
1 Power Snatch + 3 OHS x 5

*this is 5 sets of 1 power snatch plus 3 overhead squats. So you will
power snatch the weight up, then overhead squat it 3 times. That equals 1
set.

WOD: (from 8/16/10)
21-15-9
Power Snatches (95/65)
Ring Dips


Great, kinda chilly, workout this morning gang! See you inside on Monday morning for some more good stuff.

December Benchmark(s)… 1. “Helen”-ish: 3 Rounds for Time: 400m Run + 21 KB Swings + 12 Hand Release Push ups. 2. 2 min Max Sit Ups. 3. Max Wall Sit.


bc 11/30

December Benchmark(s)… 1. “Helen”-ish: 3 Rounds for Time: 400m Run + 21 KB Swings + 12 Hand Release Push ups. 2. 2 min Max Sit Ups. 3. Max Wall Sit.


CF Blog December 1

WOD:

“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

*Complete all reps of each exercise before moving to the next.

Brandon
Matt
Mike
Tom
Yashpal
Dave
Jon

 

 It’s Time to vote for our Movember winners!!  Cast your ballots for both BEST and CREEPIEST Mustache in the “comments” section of today’s blog!!!

 

 

 

 

 

*Monday, December 3rd, representatives from the Progenex protein supplement company will be in the gym during the 5:30 and 6:30pm classes for a taste testing and Q&A

*Saturday, December 15th @ 12pm, Flywheelwill be hosting the  UCF vs. Dilworth CF “Battle of the Power Numbers” to benefit Toys for Tots.  If you are interested in participating, sign up with Mike

*Saturday, December 15th @ 8pm – UCF Christmas Party at Studio 1212!!

*There will be no member challenge for the month of December.  However, if you are interested in donating your efforts elsewhere, there is a family here in Charlotte that could really use your help.  While Melissa Farnsworth and her young children have been grieving the very recent loss of her husband, they have been dealt another devastating blow when their home was destroyed by a fire this past week.

Dilworth Neighborhood Grille is hosting a fundraiser for the family on Sunday, December 2 from 7:00 PM to 9:00 PM – Recommended Donation: $50 per person (Cash and Check only).  Buffet included and a Cash Bar.

If you cannot attend the fundraiser and would like to contribute you can do so online at http://www.hopecommunity.com/ There will be a link to the Farnsworth Family on the homepage by Thursday. If you would like to write a check please write it to Hope Community Church with Melissa Farnsworth in the Memo Line. Giving online through the church or by check to the church is tax deductible and 100% of the donations will go directly to the Farnsworth Family.

 


CF WOD December 1

WOD:

“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

*Complete all reps of each exercise before moving to the next.


October-2012

Meat.

So, why does it matter where our meat comes from? It’s all the same meat, right?

Well, let’s think about it for a sec. If eating grains and/or corn isn’t good for us, why would eating animals who eat grains and/or corn be good for us? Eat sick animals, you get sick. Simple logic. Better food = better health.

If you don’t necessarily “buy in” to all this grass fed, pasture-raised, wild-caught stuff (there are plenty of cheaper places to get meat… McDonald’s, Costco and Wal-Mart have made a gajillion dollars on that premise), check out any of the following movies or books for a snippet of reality: Food, Inc., Omnivore’s Dilemma, Fast Food Nation, Supersize Me…

When you’re growing up, you paint these pictures in your sweet little mind of happy cows out in the pasture. When you drive down the highway you see farms with cows huddled under a tree in the corner of a pasture. Rest assured more often than not, it ain’t like that. We’ll skip the ethical an environmental reasons, and just focus today on nutrition.

So, here are 7 nutritional reasons to eat better quality meats.
http://www.eat-real-food-paleodietitian.com/paleo-diet-and-pastured-grass-fed-meat.html

10/2… Skill: Wall Walks / Handstand Hold / Handstand Push-up. WoD: 4 Rounds of 5 pull-ups + 10 yard sales + 20 Extreme Jacks + 20 Mountain Climbers + 10 step ups + 5 burpees.

JWOD 2.10: 75 Second Side Plank Hold


bc 10/1

10/1… Speed/Strength: Prowler Pull/Push x5. WoD: 10 Rounds of 5 Ball Slams + 5 Sit Ups + 5 Box Jumps. Cash Out: Partner Run/Plank with Burpee Penalty.


Kicking Breast Cancer in the Face

The thought of someone suffering through breast cancer resonates with all of us.  The unfortunate truth is that everyone seems to have a connection – a co-worker, a friend, a relative – but for our own GM, Mike, breast cancer hit close to home when his mom, Christine was diagnosed a couple of years ago.  We caught up with Mike and his mom recently to get a better understanding of what it is like to go through this life-changing ordeal and what it is like to support a family member through it.

What was your initial reaction to the diagnosis?
Christine:
My initial reaction was disbelief, denial and then anger. I had defined myself by my active and healthy lifestyle. My numbers were always good (blood pressure, cholesterol, weight, BMI), I ate fresh and nutritious meals, exercised regularly and thought I had done everything possible to dodge any preventable disease.

Mike:
Maybe I was a little callous or even naïve when she first told me. My military training taught me that if something bad happens that you keep moving forward, you don’t give up, you overcome and adapt to any situation presented to you and you conquer it.  So, I think initially I tried to be as strong as I could and tell her not to waste time and energy worrying about it, just do what you have to do to beat this. No matter what the procedure is, you need to get treated and see this thing through. My mom is a Superwoman to me. If you think that I’m tough, then you haven’t met my mom yet. I’ve got nothing on her.  As long as I can remember she’s played in competitive tennis leagues, softball leagues, she’s even crossfitted 😉 I even have a memory of her coming home one night with a broken ankle because she was out hooping. She’s one tough cookie and I didn’t think this disease had a chance trying to mess around with my mom.  Maybe I could have shown a little more compassion upfront but I wanted to be a rock for her when I knew that was what she needed.

How has this experience changed your life?
Christine:
It changed my perspective of myself as a mother and caretaker. I was always the strong, invincible one taking care of everyone else. Having to depend on my children to take care of me was difficult to accept and humbling.

Mike:
It made me grow up fast.  I knew that if needed I was ready to take care of my mother and swap roles. If she ever needs me I will always be there.  The spare bedroom is ready! Ha

Who did you turn to for advice during this time?
Christine:
I had two great resources for advice: my sister, Carol, a two time cancer survivor, who from Dallas talked me through every step of the way; and my friend Janie, an oncology nurse here in Charlotte, who helped me select my surgical oncologist and translated my test results into clear language I could understand.

Mike:
My mom, of course ☺

Christine, what advice can you give to other women?
Get your annual mammogram. My tumor was discovered through a routine screening. When caught early, it’s your best chance for treatment and survival.

Mike, what advice can you give to others who are supporting a loved one?
Be there.  Whatever they need from you, do it. No questions asked.

Christine, where did you get your strength from?
As for strength, it’s part of my DNA. We are a family of survivors. My dad was a WWII Purple Heart recipient and POW; my son, a Marine with combat experience in the War on Terror in Iraq and Afghanistan; my sister conquered two separate cancers (sarcoma and carcinoma), and my mom battles Parkinson’s disease everyday. Besides, I was busy working, planning a wedding (Mike and Jen’s), and didn’t have time to indulge in self-pity or unnecessary worry.

Christine, what did you find to be the most helpful means of support from others?
The most helpful means of support was having my children step in, without being asked, to take care of me and the household duties (cooking, cleaning, etc.) while I was healing.

Christine, what do you want others to know about Breast Cancer? the process, early diagnosis, etc
Once you are diagnosed, there are decisions to be made. You must be an informed and educated participant in your own medical care. Weigh the risks and benefits of every treatment option offered; ask questions, get answers, do research, ask more questions, get more answers and then select the treatment course that is right for you. One size does not fit all and you must be a strong, relentless self-advocate.


CF Blog October 2

Start with 15 mins of goat work.

For this WOD you need to complete each amount in 1 min.  If you don’t finish
in the minute you just start on the next round and your score is total
reps. If you finish early you rest for the rest of the minute.

2 rounds
Row for 1 min (18/13cal)
20 KB swing for 1 min (2/1.5)

Rest 1 min

2 rounds of
20 Thrusters (95/65) in 1 min
30 double unders in 1 min

Rest 1 min

2 rounds of
15 Pullups in 1 min
30 pushups in 1 min

Rest 3-5 mins

End with Core work –
Plank front 1 min
Side 30/30
1 min med ball twists while maintaining a strict core
1 min bicycles