June-2012

Alright. Rest Week is over. Get ready, kids… Monday’s gonna bring it full force! It’s go time!

Link.

Workout.

Push Ups: 62


6/1 BC

Rest.


CF ENDURANCE 6/4/12

Monday night at AG track at 6pm

 

6-8 x 400 meter repeats (Volume based on your fitness level.)

 

Please know your most recent 5-k time or what you think you can run one in right now so I can best estimate a pace for you on these intervals. Otherwise, I’ll assume a sub 18 min 5-k ;). Can’t wait to be out there with you all! – Cameron


CF Blog 6/2

WOD:

Partner AMRAP 30

800m Sandbag Run

3 Tire Flips

30 Burpees

60 Ball Slams (30/20)

3 Rope Climbs

30 Overhead Walking Lunges (45/25)

60 Double Unders

*one person working at a time except on the run and tire flips (partners will do these together) split the reps as needed.

“DA”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 63


CF WOD 6/2

WOD:

Partner AMRAP 30

800m Sandbag Run

3 Tire Flips

30 Burpees

60 Ball Slams (30/20)

3 Rope Climbs

30 Overhead Walking Lunges (45/25)

60 Double Unders

*one person working at a time except on the run and tire flips (partners will do these together) split the reps as needed.


CF Blog 6/3

Strength:

3 x Max Rep Ring Rows

WOD:

“Main Squeeze”

5 Rounds

10 Power Cleans (135/95)

15 Wall Balls (20/14)

 

“TP vesting it!”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 64


CF WOD 6/3

Strength:

3 x Max Rep Ring Rows

WOD:

“Main Squeeze”

5 Rounds

10 Power Cleans (135/95)

15 Wall Balls (20/14)


CF Blog 6/4

Strength:

OHS 5-5-5

WOD:

5 Rounds

21 Thrusters (75/55)

21 Double Unders

“I’m coming for you Boone! Wooooo!”

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “All we need to make us really happy is something to be enthusiastic about.”—Charles Kingsley

 

PUSH-UP CHALLENGE DAY 65

 

 

 

 

 

CROSSFIT FOR HOPE is this Saturday, June 9th at Crossfit Steele Creek

 

 

 

 

 

 

 

 

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

 

31 Heroes 2012 Athlete Registration is now Open

http://www.31heroes.com/location/?gym=45

This year’s event will be on Saturday, August 4th at Ultimate Crossfit

 

 

 

The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog.

 

 

 

 

Have you been interested in trying modPaleo? This week is your chance! We have some extra meals that you can buy individually. We have a variety of extra 6oz meals and extra 4oz Sloppy Joes and Chipotle Coffee Crusted Skirt Steaks.

Look on our website to see our full menu this week! If you are interested in purchasing some of these meals, please email info@modpaleo.com

 


CF WOD 6/4

Strength:

OHS 5-5-5

WOD:

5 Rounds

21 Thrusters (75/55)

21 Double Unders


A few notes on June.

1. Push/Pull/Jump/Run and Sprint. That’s the name of the game(s) for the month. Each workout you do will have elements of pushing, pulling, jumping, running and/or sprinting. See if you notice any patterns.

2. Push Ups for the entire month will be “hand release”. Hopefully this helps to alleviate any inconsistencies and full range of motion. Any movement or workout that needs to be modified or scaled shall be done so by intensity or amount of reps, not through range of motion.

3. Our attendance policy is that you are expected to be at each class. If you can’t be, please email bootcamp@ultimatecrossfit.com (even up until the last minute). Otherwise, all other class participants will do 10 push ups in your honor.

4. Weather: if it’s nasty out, we’ll meet inside at 210 Rampart Street, Suite D. I’ll let you know in advance if we need to be inside. Otherwise, if you hear nothing, assume we are outside.

6/4… WoD1: AMRAP15 of 10 Push Ups + 20 Squats + Hill Run. WoD2: AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.

Push Ups: 65.


BC 6/4

6/4… WoD1: AMRAP15 of 10 Push Ups + 20 Squats + Hill Run. WoD2: AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.


CF WOD 6/5

WOD:

AMRAP 20

15 Hang Power Cleans (115/75)

12 Ring Dips

21 Abmat Sit-ups


CF Blog 6/5

WOD:

AMRAP 20

15 Hang Power Cleans (115/75)

12 Ring Dips

21 Abmat Sit-ups

“Noor and Coach”

 

 

 

 

 

 

 

 

 

 

 

PUSH CHALLENGE DAY 66

 

 

 

 

 

 

 

 

Have you been interested in trying modPaleo? This week is your chance! We have some extra meals that you can buy individually. We have a variety of extra 6oz meals and extra 4oz Sloppy Joes and Chipotle Coffee Crusted Skirt Steaks.

Look on our website to see our full menu this week! If you are interested in purchasing some of these meals, please email info@modpaleo.com

 


Like gazelles you were… sprinting through the dark and sprinkl-y morn.

You know we LOVE some sprints. Do you know why, though? Burn fat, increase aerobic capacity, increase endurance, engage fast-twitch muscles, muscle power and increased bone density. Check this article. Or, just Geek out.

Oh, and also we do sprints to better be able to escape a Zombie attack.

6/5 – SPEED: 10x 100m Sprints, every 90 seconds. WoD: 21-15-9 Yard Sales + Dips.

Push Ups: 66.


BC 6/5

6/5 – SPEED: 10x 100m Sprints, every 90 seconds. WoD: 21-15-9 Yard Sales + Dips.


Endurance 6.6.12

AG Track tonight 630pm

Run as much distance as possible for the following:

10 min AMDAP, 5 min rest. 
5 min AMDAP, 2:30 min rest 
2:30 AMDAP, 1 min rest
1:15 AMDAP

CF Blog 6/6

Strength:

3 x Max Rep Pull-ups

WOD:

3 Rounds

400m Run

21 KB Swings (1.5/1)

12 HSPU

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 67

 

 

 

 

 

CROSSFIT FOR HOPE is this Saturday, June 9th at Crossfit Steele Creek. Sign up if you can!

 

 

 

 

 

 

 

 

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

 

31 HEROES 2012 Registration is Now Open

http://www.31heroes.com/location/?gym=45

This year’s event will be on Saturday, August 4th at Ultimate Crossfit

 

 

 

 

The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog.


CF WOD 6/6

Strength:

3 x Max Rep Pull-ups

WOD:

3 Rounds

400m Run

21 KB Swings (1.5/1)

12 HSPU


Look at these two fine Bootcampers...

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.

One of my favorite quotes as to how what you eat affects your performance: “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. 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.

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 food author Michael Pollan:

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.

6/6 – WoD1: 5 Rounds of 100 Jump Rope + 30 Lunges. SPEED: 5x Partner Hill Sprints, while other Partner holds plank. WoD2: 10-9-8-7-6-5-4-3-2-1 alternating Toe Taps + Spiderman Push Ups.

Push Ups: 67.


BC 6/6

6/6 – WoD1: 5 Rounds of 100 Jump Rope + 30 Lunges. SPEED: 5x Partner Hill Sprints, while other Partner holds plank. WoD2: 10-9-8-7-6-5-4-3-2-1 alternating Toe Taps + Spiderman Push Ups.


CF Blog 6/7

Strength:

Deadlift 1-1-1-1-1-1-1

WOD:

2 min Double Unders

2 min Abmat Sit-ups

90 sec Double Unders

90 sec Abmat Sit-ups

1 min Double Unders

1 min Abmat Sit-ups

30 sec Double Unders

30 sec Abmat Sit-ups

*Score is total reps

“Aaron”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE 68

 

 

 

 

 

DON’T SAVE IT FOR LATER by Lisbeth Darsh @ crossfitlisbeth.com

Do you save it for later?

Is this your mindset? At least some of the time? In your workout, in your house, in your heart?

“I can’t go all out here, I got to save something for later.” “I can’t tell her how I feel. Got to save that for later.” “I should save these old fat pants. I might wear them again one day.”

Do you refrigerate food that you know you’re never going to eat? Do you keep clothes in your closet that you know you’re never going to wear again? Do you hold yourself back, just a little, in the workout because you worry you won’t have enough energy at the end? Do you pick that weight on the bar because it’s right for you … or because you’re scared of what you really could do?

Stop it. Most of the time, you’re probably doing yourself no favors.

Most of the time, you’re going to do better by going a little harder, giving a little more, being a little bit more of yourself. Not all the time, but most. The stuff you’re “saving for later” might actually be weighing you down.

This life is short. No matter how long it seems in any given moment, this life is over in a flash for all of us. So, save when it makes sense, like with money and time. But everything else?

Be smart. Be courageous. Be bold. Throw everything you got on the line and watch life reply.

Sometimes you’re going to make it, sometimes you’re going to win, sometimes you’re going to be smiling and shaking your head at how lucky you are.

And sometimes you’ll be sitting there feeling like a truck ran you over, wondering what the hell you did wrong.

It’s all good.

Just don’t save it all for later. Later may never come. But now? Well, now is waiting for you to kick ass and take names. And how flippin’ exciting is that? Go, go, go …


CF WOD 6/7

Strength:

Deadlift 1-1-1-1-1-1-1

WOD:

2 min Double Unders

2 min Abmat Sit-ups

90 sec Double Unders

90 sec Abmat Sit-ups

1 min Double Unders

1 min Abmat Sit-ups

30 sec Double Unders

30 sec Abmat Sit-ups

*Score is total reps


BC 6/7

6/7… WoD1: 21-15-9 of Ball Slams + Dynamic Push Ups + 200m (Hill) Run w/Ball. WoD2:AMRAP10 of 10 Bar Rows + 100m Sprint + 10 Burpees + 1oom Sprint.


With the week off last week, I’ve got quite a mixed-up collection of Random Notes. Let’s get it on…

This is funny. To me. Pardon the language. But I think this is what ad agencies SHOULD be doing with their time. Someone parks horrbly? Share with the world. Click.

Fifty poeople you wish you knew in real life. Click.

It’s true that having an iPhone and Instagram does not make you a photographer, but here are 5 tools that may. Click.

Nice-looking flight status app for you travel-types. Click.

txtng killing art of convo? Click.

Ken Segall wrangled Steve Jobs once. Thank goodness. Click.

Carrying on the Jobs approach, Apple tells the Dept. of Justice… “Y’know what, we disagree…”. Click.

Should you get some fresh ink in summer? Click.

Oh, snap! Mayor Bloomberg’s all like, “Get these sugary drinks out of my city…” and the city’s health department’s all like, “Oh NO, he didn’t…”. Click.

Paleo crawls out of the gym and into the doctor’s offices. Click.

Like to read? Like to read Jon Krakauer? Click . Like to read about war? The Great War? Click. What about Malcom Gladwell (Blink, Tipping Point) or Bill Simmons? Edition 4 of their epic email exchanges is up now. Click.

Bang for Your Buck at Music Festivals: A Fairly Geeky Guide. Click.

The 25 best Neil Young covers. Surprisingly good. Click.

Why there’s no such thing as a “sold out” concert. (Especially for Justin Bieber) Click.

That Hatfield’s and McCoy’s series was apparently well-received. Click.

Surviving life after the NFL. Click.

You have the right to record the police. Click.

No ‘today’ ‘tomorrow’ or 9 other words allowed in Chinese internet searches (because of that whole Tiananmen Square thing). Click.

Athletically-speaking, how do we humans stack up against animals? No really, it’s laughable when you think about it. Click.

A chart about silence that promises to leave you… speechless. Click.

6/7… WoD1: 21-15-9 of Ball Slams + Dynamic Push Ups + 200m (Hill) Run w/Ball. WoD2:AMRAP10 of 10 Bar Rows + 100m Sprint + 10 Burpees + 1oom Sprint.

Push Ups: 68.


Sloppy Joe, Paleo Style!

If you have a large cut roast that needs a long braise or crockpot to be tender – this recipe is for you! The ideal cuts for this recipe are chuck roast, beef shank, or stew meat. These are all cuts that need to be cooked at a low temperature over a long period of time. Great to set it and forget it! This recipe is a classic sloppy joe style sauce, but you can doctor it up to make a number of different sauces. Get creative and post anything that you did differently for others to try!

2-3lbs grassfed chuck roast – give it a good coating of salt, pepper and garlic powder.
3 cups of braising liquid – I use a mixture of brewed coffee and grassfed beef broth

Sear or Grill the sides of the roast in a large pot. Use a thin coating of oil in the bottom of the pan to get a good color on each side of the roast. Put in a braising pan or crock pot for 3-5 hours. The temperature should be about 300 degrees. If you’re going crockpot, you can leave it over night. You want to meat to shred easily.

Sloppy Joe Sauce
1 can tomato paste
1 can of diced tomato
1 bell pepper, chopped
1 yellow onion, chopped
3 garlic cloves, minced
Sea Salt and Pepper to taste
1/4 cup apple cider vinegar
2 tbls Coconut Amino
1 tbl cumin powder

Put a small amount of grapeseed oil in a large saute pan. Add the chopped bell pepper, onion and garlic to the pan over medium high heat. Let the veggies begin to sweat and once they get a little translucent – add your tomato paste/tomatoes, vinegar, cumin and coconut amino. Mix well and let simmer for about 20-30 minutes.

Once the roast is done, shred the beef. I let mine cool a bit, put on plastic some gloves and went to town! Pour the sauce over the shredded beef and mix well. Serve with Sweet Potato Fries or Roasted Broccoli!


CF Blog 6/8

WOD:

AMRAP 15

5 Push Press (155/105)

7 Toes 2 Bar

9 Burpees

Cash Out:

2k Row

“Alex getting dirty”

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 69

 

 

 

CROSSFIT FOR HOPE is this Saturday, June 9th at Crossfit Steele Creek. Sign up if you can!

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

Also if you are going to Crossfit for Hope, Our friends from modpaleo will be there with some great paleo treats. Look for them in the Tin Kitchen food truck!

 

Think it’s hot in the gym?


CF WOD 6/8

WOD:

AMRAP 15

5 Push Press (155/105)

7 Toes 2 Bar

9 Burpees

Cash Out:

2k Row

 

 


First, let me say these two things: 1) Great job this week. I know there are some sore muscles out there. But you guys did fantastic and I hope you’re feeling good.  Rest this weekend. 2) I have a great Father’s Day gift idea for you here and here… from Pine Street Market in Decatur/ATL. Go to this place when you find yourself in Hotlanta. Can you say “BaconBurger”?

Now, beef. Is grass fed beef really that much better for you than grain fed? And, is it worth it? From Robb Wolf’s newsletter:

It’s time for the weekly trip to the grocery store and the purse strings are a little tight this go round. You’re standing in the meat section comparing prices:  Grassfed Flank Steak – $9.99/lb, Feedlot Flank Steak – $4.99/lb. Holy Cow!! That’s $5/lb difference – and considering you need four pounds that’s $20. Ugh!  What do you do and what’s the big deal?

The most obvious differences between grass and grain fed meats are the animal’s diet and living environment prior to butchering.  The grassfed variety was most likely raised on a pasture eating primarily grasses while the grain eaters are most commonly feedlot cattle.  From an ethics perspective grassfed is most often the best choice.  Now let’s look at the nutrition side of things.

Here’s a comparison of grass vs. grain fed beef:


The obvious (USDA Nutrition Database available) statistics may not seem all that remarkable – but overall grassfed beef is higher in long chain omega 3 fats and Conjugated Linoleic Acid (CLA), some B-vitamins, carotinoids and trace minerals. Additionally, levels of trans and saturated fats tend to be lower in grassfed meats.  While not overwhelming, these small nutrient variations add up quickly when the frequency and amounts consumed are taken into consideration. But is grain fed meat a deal breaker if you want to be paleo?

If grass fed meat isn’t in your budget that doesn’t mean you should throw in the towel and head over to the tofu section! Do the best that you can! Select the highest quality meat possible, (this does not mean the hamburger that is sold in tubes at Wal-Mart). Watch for sales on grassfed and/or high quality cuts of meat. If grain fed is your choice, select lean cuts and lean ground meats. If possible buy your meat from a local rancher/farmer and in quantity. This is often cheaper and you can see how the animals were raised – not all grain fed cattle are a product of antibiotic pumping, dirty feeding, corporate feedlots.  Often the local farmers grow the crops that feed their herds and take very good care of their animals. Again, do the best that you can!

Lastly, consider your priorities. If you are buying a cup of coffee at Starbucks every morning, eating out frequently, or spending your money on movies, gaming, etc; and still insist that grassfed meat is too expensive, it may be time for you to reconsider what’s really important. It’s your Moo-ve! ~ Amy Kubal

Also, read this.

6/8… WoD: 4x400m Run with 2 minute rest between efforts. Then (alternating) Tabata of Dips and Jumping Squats.

Push Ups: 69.


BC 6/8

6/8… WoD: 4x400m Run with 2 minute rest between efforts. Then (alternating) Tabata of Dips and Jumping Squats.


CF Blog 6/9

WOD:

400m Run

10 HSPU

20 Pull-ups

30 Wall Balls (20/14)

40 KB Swings (1.5/1)

50 Box Jumps (24/20)

800m Run

25 Box Jumps (24/20)

20 KB Swings (1.5/1)

15 Wall Balls (20/14)

10 Pull-ups

5 HSPU

1200m Run

“Lisa and Tonya”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 70


CF WOD 6/9

WOD:

400m Run

10 HSPU

20 Pull-ups

30 Wall Balls (20/14)

40 KB Swings (1.5/1)

50 Box Jumps (24/20)

800m Run

25 Box Jumps (24/20)

20 KB Swings (1.5/1)

15 Wall Balls (20/14)

10 Pull-ups

5 HSPU

1200m Run


CF Blog 6/10

WOD:

5 Rounds

15 Power Snatch (95/65)

400m Run

“Jay and Nick”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 71

 


CF WOD 6/10

WOD:

5 Rounds

15 Power Snatch (95/65)

400m Run

 


CF Blog 6/11

Strength:

Back Squat 3-3-3-3

WOD:

AMRAP 10

5 Deadlifts @60% 1RM

10 Over-The-Box Jumps (24/20)

 

“With Coach Mike Burgener”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Most great men and women are not perfectly rounded in their personal-ties, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant”—Charles A. Cerami

 

PUSH-UP CHALLENGE DAY 72


CF WOD 6/11

Strength:

Back Squat 3-3-3-3

WOD:

AMRAP 10

5 Deadlifts @60% 1RM

10 Over-The-Box Jumps (24/20)

 


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. There’s this on the matter from NPR, too.

6/11… SKILL: Pull Up – Max Reps x3. WoD: AMRAP 12 of 5 Renegade Rows + 10 Burpees + 15 KB Swings.

Push Ups: 72.


BC 6/11

6/11… SKILL: Pull Up – Max Reps x3. WoD: AMRAP 12 of 5 Renegade Rows + 10 Burpees + 15 KB Swings.


Endurance 6.11.12

At 6:00 PM at AG track.

1 mile time trial.

10 minutes later…

200 meter Burpee Broad Jump

Check the comments section of the blog for updates on a weather-related cancellation.


CF Blog 6/12

Strength:

Take 15 minutes to find a Heavy Single Push Press for the day.  Then use 60% of that single in the following WOD

WOD:

5 Rounds

5 Push Press

10 Ring Dips

15 Ball Slams (30/20)

*Push Press will be from the floor

Core Work:

2 min cumulative L-sit

“Keenan pulling 325# for a PR!”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 73


CF WOD 6/12

Strength:

Take 15 minutes to find a Heavy Single Push Press for the day.  Then use 60% of that single in the following WOD

WOD:

5 Rounds

5 Push Press

10 Ring Dips

15 Ball Slams (30/20)

*Push Press will be from the floor

Core Work:

2 min cumulative L-sit


6/12 BC

6/12… Speed: Prowler 2-2-2 Skill: Ring Holds WoD: 5 Rounds of 10 DB Push Press + 10 Sit Ups + 10 HR Push Ups + 10 DB Lunges.


Great (tough) workout this morning, gang.Yesterday we pulled. Today we pushed. What are your thoughts on what tomorrow may bring?

6/12… Speed: Prowler 2-2-2 Skill: Ring Holds WoD: 5 Rounds of 10 DB Push Press + 10 Sit Ups + 10 HR Push Ups + 10 DB Lunges.

Push Ups: 69.


CF Blog 6/13

Strength:

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

WOD:

21-15-9

Front Squat (135/95)

Burpees

Toes 2 Bar

“Eric”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 74

 

 

 

 

 

The Ultimate Warrior says “Come on out tonight and play some basketball with some of your fellow Crossfitters or else”

 

 

 

 

 

 

 

 

UCF PICK-UP BASKETBALL is every Wednesday night at Myer’s Park Baptist Church from 730-9pm. All members are welcome.

If you are interested email lance@ultimatecrossfit.com the cost to play is $15/month which we will just add to your next month’s membership dues.

 

 


CF WOD 6/13

Strength:

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

WOD:

21-15-9

Front Squat (135/95)

Burpees

Toes 2 Bar


Was running different today? Different format and some pointers on how to be more efficient when running… notice anything different?

Just to be thorough, here are a few of the things mentioned this a.m… nice little pointers to keep in mind when running:
1. Gravity is your friend – A slight lean forward with ankles hinged can help propel you forward naturally.
2. Pick your feet up behind you (as you lean forward) instead of reaching them far out in front.
3. Avoid heel striking – try to stay toward the balls of your feet, but not quite on your toes.
4. Run with your shoulders un-tensed and fists un-clenched.
5. Avoid side-to-side swinging of your arms and try to let them move naturally forward and back.
6. Breathing is important. Don’t forget to.

Some of this stuff may seem rudimentary, but simple reminders can help us run more efficiently. Obviously, any adjustments will affect your running in both time and muscle fatigue/soreness. But keep these tips in mind as you continue your running development. Keep practicing…

6/13… AMDAP20 of 200m Run + 1 min Rest.

Push Ups: 74.


BC 6/13

6/13… AMDAP20 of 200m Run + 1 min Rest.


ENDURANCE 6/13/12

AG TRACK @ 630pm

 

 

 

 

 

3-4 x 800 meters on the 7:00*

*every 7min you will run 800m

 


CF WOD 6/14

Skill:

Muscle-ups

*if you have Muscle-ups do 3 x max rep

WOD:

30-25-20-15-10-5

KB Swings (1.5/1)

Abmat Sit-ups

Cash out:

Max Effort 400m Run

 

 


CF Blog 6/14

Skill:

Muscle-ups

*if you have Muscle-ups do 3 x max rep

WOD:

30-25-20-15-10-5

KB Swings (1.5/1)

Abmat Sit-ups

Cash out:

Max Effort 400m Run

*you’re welcome Keenan 😉

 

“Jordan’s version of the L-sit”

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 75

 

 

 

Crossfit Hope Shirts for Sale: We have some leftover shirts from Crossfit
for Hope In case you missed out or were unable to get a shirt at the
event. All proceeds will go to St. Jude Children’s Research Hospital


Short and sweet today. Random, though.

What the?

Transformation.

Regulation (For Chris M.)

Perfection.

Ethicism.

Layne.

IPA.

Fanciness.

6/14… WoD1: AMRAP15 of 50 Jump Rope + 5 Burpees + 1 Hill Sprint. WoD2: Grinder” 10-1 Wall Jump + 1-10 Hand Release Push Up.

Push Ups: 75.


BC 6/14

6/14… WoD1: 50 Jump Rope + 5 Burpees + 1 Hill Sprint. WoD2: 10-1 Wall Jumps + 1-10 Hand Release Push Ups.


CF Blog 6/15

Strength:

Snatch on-the-minute for 10 minutes

WOD:

3 Rounds

800m Run

50 Double Unders

500m Row

“Junk Yard Doggin’ it”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 76

 

 

 

 

 

 

 

 

DON’T WAIT

by Lisbeth Darsh @ crossfitlisbeth.com

Don’t wait.Do it now. Action is the only way that life is going to get better.

Don’t wait to start something new.

Don’t wait to quit something bad.

Don’t wait to be chosen. Stand out now. Stop thinking that being polite and being a “good girl” is going to earn you accolades. It won’t. No one is silently watching and waiting to reward you. If you want to be great, then you must do great things. Be big, be bold, be brave, be magnanimous. Be yourself … supremely yourself.

Don’t hide your light. Don’t let anybody else scare you into hiding it either. Fight for your light. Fight every single day if you have to. Fight anyone or anything that you would make you less. Always strive to be more.

Don’t listen to your ego. Tell it to fuck off. Now. Good things don’t come from your ego. Bloated shit and mistakes come from your ego. Listen to your heart instead.

Don’t hide your passion. If you love it, you love it. Nobody needs to give you permission to do that. If you’re not proud of what or who you love, something’s wrong with your attitude or with what you love.

Don’t wait for someone else to fix whatever is wrong. Fix it yourself.

Don’t wait for the calvary. They’re not coming. If you’re waiting to be saved, you damn well better save yourself.

Don’t give up on this world. Don’t hide in the corner and lick your wounds. Life is rough, but it’s wonderful too. Look for the wonder. Show it to the others.

And, finally, don’t kick the chalk bucket. That shit is horrible to clean up.


CF WOD 6/15

Strength:

Snatch on-the-minute for 10 minutes

WOD:

3 Rounds

800m Run

50 Double Unders

500m Row


Fantastic week this week, folks. At least I thought it was. Lots of hard work and lots of good progress. Hope y’all have a great weekend. See ya next week.

*Some other Random Notes from Chris M. that got hung up in the admin panel of this very blog, awaiting approval:
http://coolmaterial.com/roundup/badass-movie-weapons/

http://www.hornady.com/ammunition/zombiemax

http://www.buzzfeed.com/keenan/30-very-sound-pieces-of-advice

6/15… WoD1: 21-18-15-12-9-6-3 of Squat + Yard Sale + Dip (with a stair run each round). WoD2: 3 Rounds of 20 sec Hold Bottom of Squat + 10 sec Rest + 20 sec Jump ‘n Touch + 10 sec Rest.

Push Ups: 76.


6/15 BC

6/15… WoD1: 21-18-15-12-9-6-3 of Squat + Yard Sale + Dip (with a stair run each round). WoD2: 3 Rounds of 20 sec Hold Bottom of Squat + 10 sec Rest + 20 sec Jump ‘n Touch + 10 sec Rest.


CF Blog 6/16

WOD:

“Tabata Angie”

Using 20 second work intervals with 10 sec rest breaks, complete:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

“Say Uncle!!!”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 77


CF WOD 6/16

WOD:

“Tabata Angie”

Using 20 second work intervals with 10 sec rest breaks, complete:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats


CF Blog 6/17

WOD:

Every 3 minutes for 5 Rounds complete:

400m Run

5 Power Cleans (135/95)

5 Box Jumps (30/24)

Post WOD Strength:

Prowler Push 2-2-2-2

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 78


CF WOD 6/17

WOD:

Every 3 minutes for 5 Rounds complete:

400m Run

5 Power Cleans (135/95)

5 Box Jumps (30/24)

Post WOD Strength:

Prowler Push 2-2-2-2


Endurance 6.18.12

6:00 PM at AG track for…

HILL SPRINTS

For any weather cancellations please check the comments section of the blog.

 


CF Blog 6/18

Strength:

Bench Press 3-3-3-3

WOD:

3 Rounds

20 Wall Balls (20/14)

Farmer’s Walk (length of parking lot) (2/1.5)

40 Double Unders

“Dalissia with Dad. Happy belated Father’s Day to all the Poppas out there!”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Every man is enthusiastic at times. One man has enthusiasm for thirty minutes; another man has it for thirty days. But it is the man who has it for thirty years who makes a success in life.”—Edward B. Butler

 

PUSH-UP CHALLENGE DAY 79

 

 

 

 

 

 

 

The Almighty RX:

BTWB, ROM, Scaling, and Why it All Matters

As many of you already know, Ultimate Crossfit offers its members access to Beyond the Whiteboard – a fantastic site through which you manage your workouts and track your progress online.  Another feature that it boasts is the ability to compare yourself against other athletes, both in the gym and worldwide.  For those familiar with the site, you are prompted to input everything from your time and weights to what you ate and how well you slept – all in an effort to give you the most accurate description of your workout for comparative purposes, mainly for you but for others as well.  The very first prompt you are given when logging a workout is to check off a box indicating whether you “RX’d” the WOD or not.  And it is this little box that is the core of some problems that we are seeing among our athletes, most notably in its interference with our athletes’ range of motion (ROM) and scaling.

Let’s address ROM first.  A common misconception is that RXing a WOD is entirely based upon lifting a certain weight, jumping a set height or completing pull-ups without a band.  However, completing a WOD “as prescribed” is not exclusive to these components – you must additionally uphold the movement standards, ROM and rep scheme in order for your workout to be considered RX’d.  Confused about what I’m talking about?  Let’s look at some common faults identified by the trainers:

Squats: not getting low enough and/or not opening up at the top of squats.  This goes for any and all squat movements (air, front, back, overhead, wall balls, thrusters) –the standards for this movement are for your hip crease to travel below parallel at the bottom and hips all the way open at the top.

 

 

 

 

 

 

 

Overhead movements: not locking out at the top.  Standards for this movement are feet together (if you’re split jerking), arms completely locked out, and ears visible in front of your arms.

 

 

 

 

 

 

 

Chest to Bar, Toe to Bar, Knees to Elbows: not making contact with the bar (or elbows).  If you are doing C2B, your chest needs to make physical contact with the bar at the clavicle or below.  For T2B, your toes need to make physical contact with the bar.  And for K2E, you need to bring your knees all the way to your elbows (not triceps) in order to uphold the movement standards.

 

 

 

 

 

 

 

Pushups: not going all the way down.  Movement standards are for you to make contact with the ground at the nipple line or above.  This one’s easy.  If you don’t feel the ground on your chest, you’re not low enough.

 

 

 

 

 

 

 

Box Jumps: not opening hips at the top of or above the box.  For regular box jumps, you must be at full hip extension above the box.  For games’ style box jumps, you must open your hips and show control at the top of the box.

 

 

 

 

 

 

RepsCount all your reps.  30 means 30 – 26 is not “close enough.”

Are we splitting hairs here?  Absolutely not.  Think about kinesthetic awareness and muscle memory – how you practice is how you perform.  If you cut corners in a gym workout, you cannot expect to suddenly demonstrate perfect form when you’re tired and in the middle of a competition.  Also, think about your peers and the trainers – everyone can see you.  And let me tell you, your peers get annoyed when you post a faster time on BTWB when they have watched you cut corners.  I’m also told Chad counts reps ;).   So before you check off that “RX” box, make sure that you’ve upheld the standards.

On the other end of the spectrum, some athletes are not scaling appropriately in order to “RX” a workout no matter what the cost.  Here’s the thing: everyone would like to complete a workout “as prescribed,” especially after putting in a lot of hard work and effort into your training.  It is a huge accomplishment when you can RX a wod, but sometimes you have to consider the idea that just because you can RX a WOD doesn’t necessarily mean that you should.

The idea behind Crossfit programming, and what makes it so effective, is that you work within specific time domains – generally shorter periods of time allowing for higher intensity workouts.  And it is the intensity that you put forth which drives the increase in work capacity (this is the big ticket item that we are all after).  As time ticks on in a workout however, intensity inevitably wanes – maybe you begin to pace yourself or take breaks – and you transition to more of an aerobic workout, thereby losing the efficacy of the anaerobic Crossfit WOD.

So what does this mean for you?  Well, if you are a person that is taking 15 minutes to complete a workout that should only take 5, you are: a) not scaling appropriately and b) not reaping the benefits that the workout is meant to provide.  Crossfit WODs are not designed to be “gutted out” (unless you are completing a Hero WOD).  Talk to your trainer about how long a workout should take and together you can work to figure out which weights and scaling options are appropriate for you.

If you have any questions about range of motion or scaling options, please talk to your trainer.  We are here to help and want to see you succeed!

 


CF WOD 6/18

Strength:

Bench Press 3-3-3-3

WOD:

3 Rounds

20 Wall Balls (20/14)

Farmer’s Walk (length of parking lot) (2/1.5)

40 Double Unders

 


Great workout this morning. That was a toughie. hope if got your Monday started off right.

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

You can always to do the pee test. The clearer the better. Yeah, it’s gross to look at your pee. Get over it. Make it clear!

For a little more on hydration, check out this video with Kelly Starrett.

6/18… SPEED: 10x Partner Band Sprints. Each partner does 5 Burpees after each set of sprints. ABS: 75 Partner Ab Throwdowns partitioned as you wish.

Push Ups: 79.


BC 6/18

6/18… SPEED: 10x Partner Band Sprints. Each partner does 5 Burpees after each set of sprints. ABS: 75 Partner Ab Throwdowns partitioned as you wish.


CF Blog 6/19

Strength:

Back Squat 5-5-5

WOD:

4 Rounds

400m Run

20 Sledge Hammer Strikes

10 Hang Power Cleans (95/65)

10 GHD Sit-ups

“Beth and Meghan digging deep. Great work ladies!!!”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 80


CF WOD 6/19

Strength:

Back Squat 5-5-5

WOD:

4 Rounds

400m Run

20 Sledge Hammer Strikes

10 Hang Power Cleans (95/65)

10 GHD Sit-ups


We rule.

The folks who get up early, that is. That’s what I’ve always thought. And, if morning people are better, then people who workout in the morning are surely that much better still. Right? I mean, that just makes sense. Finally, here’s some proof to back up at least the first part of that logic.

*Devil’s advocate? Plant your tongue in cheek and Read this.
6/19… SKILL Handstand/Handstand Push Up. WoD: For 5 Rounds, each 3 minutes complete 400m Run + 10 Push Ups + 10 Squats.
Push Ups: 80.

BC 6/19

6/19… SKILL Handstand/Handstand Push Up. WoD: For 5 Rounds, each 3 minutes complete 400m Run + 10 Push Ups + 10 Squats.


CF Blog 6/20

WOD:

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

“Sam and Heath joining the club! Congrats on your first Muscle-ups guys!!!”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 81


CF WOD 6/20

WOD:

“Diane”

21-15-9

Deadlifts (225/155)

HSPU


Great job this morning… and thanks for being good sports about the wet grass. Different, tough workout.

I heard some folks talking this morning (in the 6:30 class especially) about sore calves. Here’s an article on lower leg pain as a result of running. Pain in calves from jumping? (also a great little tidbit here about hydration and how that may be increasing your calf/ankle area ache). Heck, while we’re at it… let’s look at the lower extremities in a larger context.

6/20… WoD: “Hill Cone Hell” (lunges, crab walk, bar crawl, plank walks…)

Push Ups: 81


BC 6/20

6/20… WoD: “Hill Cone Hell” (lunges, crab walk, bar crawl, plank walks…)


Endurance 6.20.12

Meet Pat.   Post hill sprint glow.

Tonight’s WOD: AG track at 6:30 PM

Partner 200 meter sprints followed by 4 x 100 meter sprints

Get after it!!


CF Blog 6/21

Strength:

Snatch Balance 1-1-1-1-1-1-1

WOD:

3 Rounds

500m Row

12 Ring Dips

9 Renegade Rows (35/25)

6 Push Press (135/95)

 

“Help us welcome Ellemarie Ann Coble to the Ultimate Crossfit family!!!
Congratulations Beef and Sarah!!! We are very happy for you guys.

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 82

 

 

 

 

 

A friendly reminder about STAYING HYDRATED. It is finally Summer and it is finally really HOT!!!

 

 

 

 

 

 

The last thing we want to do is overheat when we train in this kind of weather. So let’s start thinking about hydrating and staying cool as we move into these summer months.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

Thanks,


CF WOD 6/21

Strength:

Snatch Balance 1-1-1-1-1-1-1

WOD:

3 Rounds

500m Row

12 Ring Dips

9 Renegade Rows (35/25)

6 Push Press (135/95)


Alright then. Another collection of Random Notes rolls on now:

An app doesn’t make you a photographer. Here are 26 kinds of Instagram, photos we can do without.

Chipotle’s sour cream now comes from 100% pasture-raised cows. Wonder where the “other” sour creams come from… guh.

Uncrate’s Bartender Essentials. Y’know, if you’re into that sort of thing…

From the same folks who brought you the Five Finger shoes, Vibram now brings you Hush Puppies.

This is pretty cool… 10 Lesser Known Natural Wonders. (Thanks to C. Moore for the link)

The Ethicist contest winner from the NY Times on the ethics of eating meat.

What’s an ethicist?

Rob Zombie to direct film on the Philadelphia Flyers. Read that again. Then read about it.

Dwayne Wade pays homages to Dwayne Wayne. Funny.

5 Traits of radically successful people.

Morals vs. Music, via NPR’s All Songs Considered.

How Eli Broad works 24/7 and still gets a solid 8 hours a night.

Jon Hamm in new Larry David comedy. Could be interesting.

Breaking Bad movie? Yes please.

6/21… SPRINT: AMRAP12 100m Sprints with “rest” as walk back. RUN: 3x 400m Run, resting 2 minutes between efforts.

Push Ups: 82.


BC 6/21

6/21… SPRINT: AMRAP12 100m Sprints with “rest” as walk back. RUN: 3x 400m Run, resting 2 minutes between efforts.


CF Blog 6/22

Strength:

Weighted Pull-ups 3-3-2-2-1-1

WOD:

3 Rounds

5 Burpees

10 KB Swings (2/1.5)

20 Pull-ups

40 Abmat Sit-ups

“UCF Coaches with Jim Steel and Cristi “Buddha” Bartlett from the Bas’ Barbell Strength
Training Seminar last weekend. A big thank you to Jim and Cristi for traveling
all the way down to Charlotte to impart some wisdom on us”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 83

 

 

 

 

 

Why I Train

 by

Cristi Bartlett

I train because I thrive on being strong and I strive to be stronger. I train because if necessary, I want to be conditioned to be able to carry the weight of the world on my back. I train because I want to separate myself from the masses. I train because for 90 minutes out of the day, I deserve a quiet mind. I train because it is of paramount importance to my life. I train because I cannot even begin to imagine life without it. I train because mediocrity is not an option. I train because I enjoy overcoming challenges set in front of me. I train because I want to be able to do the extraordinary. I train because I want to become a better me. I train because I love it.

And obviously, I train because I am constantly trying to find ways to increase my “monster status” in the world. And most importantly, I train because unless I do, I don’t feel as though I deserve my daily dose of the anabolic liquid, Ketel One. That is all.

Cristi is an Assistant Strength Coach at the University of Pennsylvania. She currently boasts in the gym lifts of 450×2 in the deadlift and a 245lb bench press at 181.


CF WOD 6/22

Strength:

Weighted Pull-ups 3-3-2-2-1-1

WOD:

3 Rounds

5 Burpees

10 KB Swings (2/1.5)

20 Pull-ups

40 Abmat Sit-ups


Fan.Tastic Work this week, all! That was a tough week and y’all kept rollin’ with it. Which should make this weekend that much sweeter. Speaking of the weekend… here are a few grilling tips from Robb Wolf. How you can make it healthier (besides the choice of meat…).

Have a great week next week and be nice to the Boone.

6/22… WoD1: AMRAP20 of 15 Ball Slams + 15 Bar Rows + 15 Wall Jumps. WoD2: Hill Sprint every 30 seconds for 5 minutes.

Push Ups: 83.


BC 6/22

6/22… WoD1: AMRAP20 of 15 Ball Slams + 15 Bar Rows + 15 Wall Jumps. WoD2: Hill Sprint every 30 seconds for 5 minutes.


Name:  Taylor Bradley Seeloff (everyone calls me Seeloff)

Coaching at Ultimate since:  January 2012

Crossfitting since:  August 2010

How often: 5 Days a Week

Favorite workout:  The Seven – I love heavy WODS.

Least favorite:  Eva – I would rather do a 7 Min Amrap of Burpees everyday for a week.

Personal crossfit goal:  Make it to the Games (Winning the Games is step #2)

Who at the gym you admire the most:  Anyone that comes through the gym doors having no idea what to expect and giving what we do a chance for a more healthy, fit life style.

Favorite workout jam:  Eminem – Cinderella Man

Slogan for my t-shirt:  Never Give Up

Why Ultimate:  At first, it was just a shot in the dark because I lived so close by; but I quickly realized that this was the place I was meant to be.  I have made so many incredible friends at UCF and have ultimately bettered myself as a person and a crossfitter.  I look up to all the trainers I work with and I admire all of the members who work so hard everyday.  Consequently, UCF has been the face of Charlotte for me and it has left such an incredible print in my life.  I enjoy giving my time as a trainer at UCF and my goal is to continue to help make UCF the desired place for all its crossfitters and future members.


CF Blog 6/23

WOD:

800m Run

50 Air Squats

30 Pull-ups

50m Broad Jumps

30 Push-ups

50 Walking Lunges

30 Slam Balls (30/20)

50 Air Squats

800m Run

“Seeing triple”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 84

 

 

 

 

 

 

 

 

All classes this weekend will be in the Pit and outside due to the Crossfit Coaches Course going on at Ultimate Crossfit. We will not have access to the mainside of the gym. All noises must be kept to a minimum. Thank you for your cooperation.

Olympic lifting classes are cancelled for this Sunday.


CF WOD 6/23

WOD:

800m Run

50 Air Squats

30 Pull-ups

50m Broad Jumps

30 Push-ups

50 Walking Lunges

30 Slam Balls (30/20)

50 Air Squats

800m Run


CF Blog 6/24

WOD:

“Tabata”

KB Swings (1.5/1)

Ball Slams (30/20)

Abmat Sit-ups

Dumbbell Push Press (45/25)

“Cathy and Bianca”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 85

 

 

 

 

 

 

All classes today will be in the Pit and outside due to the Crossfit Coaches Course being held at the gym.

There will be no Olympic Lifting Classes today.


CF WOD 6/24

WOD:

“Tabata”

KB Swings (1.5/1)

Ball Slams (30/20)

Abmat Sit-ups

Dumbbell Push Press (45/25)


6.25.12

Sherra, Shannon and Pat with a post-wod lean.

6 PM at AG track

Time Trial Day

All out efforts for the following distances:

800 m—–400 m—–200 m—–100 m

Bring your ‘A’ game, this one is a taxing effort, but will leave you feeling warm and fuzzy.


CF Blog 6/25/12

Strength:
Front Squat 3-3-2-2-1-1

WOD (from 11/10/09):
4 rounds
7 thrusters (135/95)
25 double unders

 

BIG congratulations to Eric Carpenter and Carter Lewis and their performances at the Pan American Masters Weightlifting Competition… Eric got the silver medal in his weight class and Carter brought home the gold in his weight class.  Excellent job, gentlemen!

A good work out was had by all…

Push Up Challenge Day 86


CF WOD 6/25/12

Strength:
Front Squat 3-3-2-2-1-1

WOD (from 11/10/09):
4 rounds
7 thrusters (135/95)
25 double unders

 

 


Hi. You’ve reached the Ulitmate Crossfit Bootcamp blog. We are currently on hiatus from updating this blog, but fear not… your workouts await you each morning at the park with the Boone. Come on down and get sweaty with us.

See you in the park!


BC 6/25

Something really fun. You should come find out how we roll!

 


CF Blog 6/26/12

WOD:
4 Rounds
250m row
15 pull ups
25 sit ups
400m run
15 push ups
25 kb swings (1.5/1)

 

Push Up Challenge Day 87

 


CF WOD 6/26/12

WOD:
4 Rounds
250m row
15 pull ups
25 sit ups
400m run
15 push ups
25 kb swings (1.5/1)


6.26.12

6:30 PM AG Track

8 x 1 min on/1 min off

REST 5 minutes

8 x 1 min on/1 min off

Reminder that next week, Endurance classes will be only be held Monday nights at 6:30 PM and Thursday nights at 6:30 PM. Mark your calendars!


CF Blog 6/27/12

Strength:
Deadlift 3-3-3

WOD:
“DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

 

Push Up Challenge Day 88

“DT”

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.

 


CF WOD 6/27/12

Strength:
Deadlift 3-3-3

WOD:
“DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)Strength:


Mark your calendars!!!  *Saturday, July 21 – the First Annual Ultimate Crossfit Team Throwdown & Summer Bash!!!*

On July 21st, UCF will be hosting its first members-only team competition. Each team will consist of 4 people – 2 males, 2 females.  There will be 3 Team WODS and each member will participate in two of the events. All of the movements and weights will be scalable, so don’t shy away from this opportunity to have some fun and compete with, and against, your friends!!!

If you’re interested in participating, please email Liz (liznaum@gmail.com) the 4 members of your team along with your team name so that we can start assigning heats.  *Uniforms/costumes are encouraged*

….and plan to stick around after the competition for a good, old-fashioned summer party!!  (Just no drinking until you finish the workout)


CF Blog 6/28/12

Skill: Double Unders; if you have them, then 3 x Max Rep DU

WOD (from 12/22/09):
800m run
50 Double Unders
30 Burpees
400m KB Farmer?s Walk (1.5/1)

 

Push Up Challenge Day 89

 

Ari moving some weight…


CF WOD 6/28/12

Skill: Double Unders; if you have them, then 3 x Max Rep DU

WOD (from 12/22/09):
800m run
50 Double Unders
30 Burpees
400m KB Farmer’s Walk (1.5/1)


CF Blog 6/29/12

Strength:
Push Jerk 5-5-3-3-1-1

WOD (from 1/9/12):
Tabata
Rows (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit Ups

 

Push Up Challenge Day 90

Not the best  way to stay hydrated in this heat…

 

 

 

 

 

 

 

 

 

So if you’ve been watching the weather report, it’s about to get hot.  REALLY hot.  Hotter than it’s been in the past five years.  Temperatures are expected to be 100+ for the next few days.  And in case you haven’t noticed, our gym isn’t air conditioned.  So everyone needs to be diligent as they’re working out the next few days, and make sure they are well hydrated.  We’re re-posting some information we had on hydration, but most importantly remember: you are going to have to take it lighter these next few days in this heat!

The last thing we want to do is overheat when we train in this kind of weather. So let’s start thinking about hydrating and staying cool as we move into these summer months.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

 


CF WOD 6/29/12

Strength:
Push Jerk 5-5-3-3-1-1

WOD (from 1/9/12):
Tabata
Rows (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit Ups


Re: Temperature. It’s friggin’ hot outside. Hot time = Hydration time.

Let’s do some math. 1/2 your bodyweight in ounces is how much water you should typically drink. Right? You’ve heard that. You know that. Do you DO that? Great, glad we’re on the same page.

Now, add to that lost water from workouts. A pound of sweat lost during working out = a pound of water lost during working out. Or, 16 ounces. Simple enough. So, addthat to your hydration intake for the day. AND, you’ll need to replace water lost during dehydration if you’re drinking sodas, coffee, tea, beer…

That’s alot of water. But that’s what you need.

Then there’s the “How much is too much?” question. Can you drink too much water? There have been instances, though rare. So what’s important to keep in mind is a) most people are a LONG way off from actually drinking too much water, and b) the point is for your body to use that water. So, it needs to retain the water you’re drinking. Check this video above, with Kelly Starrett of San Francisco CF. In it, he talks about the above information as well as how to retain some of that water you’re drinking. You don’t want to flush your system completely. He has some tips for how to retain that water and not deplete your body of the salts and electrolytes it needs. Two items he mentions are Nuun and Camelbak Elixir. **Important to note: these help replace electrolytes without sugar… that’s the difference here… we’re not talking “sports drinks” for hydration)

Monday begins July bootcamp. Keep all this in mind this weekend, stay inside and get some rest. July is big. Big, I say!

6/29… WoD1: 4 Rounds of 200m Run (forward) + 200m Run (backward) + 25 Sit Ups. WoD2: 21-15-9 of Wall Jumps + Dips.

Push Ups: 90.


CF Blog 6/30/12

WOD:
“Forrest”
3 rounds
20 l-pull ups
30 toes-to-bars
40 burpees
800m run

 

 

 

 

 

 

 

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

 

PUSH-UP CHALLENGE DAY 91

 

 

 

 

 

 

 

 

MODIFIED WEEKEND HEAT WAVE SCHEDULE:

TODAY: 800am and 930am classes only

SUNDAY: 11am Crossfit and 12pm Olympic Lifting (All Levels) only

 


CF WOD 6/30/12

WOD:
“Forrest”
3 rounds
20 l-pull ups
30 toes-to-bars
40 burpees
800m run


CF Blog 7/1/12

Skill: Hand Stand Push Ups and Hand Stand Walks

WOD:
4 rounds
250m row
50 double unders
10 Cleans (155/105) (can be power or squat)
20 walking lunges

“Verica”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 92

 

 

 

 

 

 

 

 

MODIFIED HEAT WAVE SCHEDULE FOR TODAY: Stay cool and stay hydrated!!!

11am Crossfit Class

12pm Olympic Lifting Class (All levels)

**Thank you for your understanding in changing up the schedule a bit this weekend. Hopefully it cools off soon!!**


CF WOD 7/1/12

Skill: Hand Stand Push Ups and Hand Stand Walks
WOD:
4 rounds
250m row
50 double unders
10 Cleans (155/105) (can be power or squat)
20 walking lunges


May-2012

Abs-O-lutely!

9:30 crew loves to lunge.

Love your abs. It’s almost that time of the year when you’re about to show them to everyone. Bootcamp isn’t all about vanity. But, we help where we can.

I dig this. Check out the article below from Crossfit Lisbeth:

FIND OUT WHAT YOU’VE GOT.
Doing something you’ve never done before: that’s not easy.
Not as an adult. As kids, we’re used to trying new things. As adults, we find safety in our knowledge and our accomplishments.

Learning? Admitting you’re brand new at something? Trying something you’ve always wanted to do, somewhere deep inside but you were too scared to ever really admit it? That’s rough stuff. You have to be tough to throw yourself into that mix.

But you need to.

Or you might end up among those legions of folks who go through life and realize later, way later, that they should have grabbed that opportunity, should have laid themselves out there, should have taken that overseas job, should have visited their mom that last time, should have kissed that girl.

Safe in everything is nice, but it’s boring. Follow your heart, as scary as that might be. Go kick up into that handstand, go try that Skin the Cat, go open your own CrossFit affiliate.

So, go do something different. Some of you have found you like to run and signed up for a mud run or 5k. Other folks have found they have a challenge to face down in 100 Days of Push Ups Half marathon? Sprint Triathalon? Hell, it doesn’t even need to be related to exercise or sports… just go out and try something new. Whatever that means to you. Find a new job that fits you better… Buy a farm… Open a silkscreening business… Pay your bills online… Ride a motorcycle… Step outside of that comfort zone. It can be very, very rewarding.

5/1 Workout:
“Ab Wheel”

Push Ups: 31


5/1 BC

5/1 Workout:
“Ab Wheel”


CF Blog 5/2

WOD:

25 HSPU

50 Toes 2 Bar

800m Run

75 Push Press (75/55)

150 Double Unders

“Brett sweats hearts”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 32

 

 

 

 

 

DRINK WATER!!!

IT’S HOT OUTSIDE AND IT’S TIME TO START THINKING ABOUT HYDRATION:

In case you haven’t noticed, it has been unusually hot already this year and it’s only the first week of May. The last thing we want to do is overheat when we train in this kind of weather. We need to start thinking about hydrating and staying cool as we move into these spring and summer months. Since we don’t have AC in the gym, what we need to do is start acclimating.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

Thanks,

 

 

 

 

 

 

 


CF WOD 5/2

WOD:

25 HSPU

50 Toes 2 Bar

800m Run

75 Push Press (75/55)

150 Double Unders


Results from the first "Cindy" 2 years ago. How did you stack up?

This is our third year of existence. As such, and considering I feel quite unoriginal this morning, here’s the blog post from Day 3 ofMay’s 2010 Bootcamp session…

An old CrossFit standard goes outside. What does that look like?

Bootcamp Cindy:

5 pushups
10 situps
15 squats AMRAP, 2 rounds x 10 min.

What was the hardest part? Situps after yesterday’s ab extravaganza? The pushups?

This bootcamp is a new venture at Ultimate CrossFit. As such, we’re certainly open to feedback. What do you like? What can we improve? Keep this in mind as we progress through the month. We want this to be a program that you dig and that earn great results from. Post a comment on the blog, email the instructor… give us your thoughts and comments.

Why push yourself? Intensity is something you have to find within yourselves to achieve best results. We can push you. But, ultimately, intensity is up to you. Go get it each morning!

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

5/2 Workout:
“Broken, Runny Cindy” 10 min AMRAP of 5 Push Ups, 10 Sit Ups, 15 Squats. Eery 5th Round, complete 1 Hill Sprint. Break for a timed 400m Sprint. Repeat original workout to beat previous score/reps.

Push Ups: 32


5/2 BC

5/2 Workout:
“Broken, Runny Cindy” 10 min AMRAP of 5 Push Ups, 10 Sit Ups, 15 Squats. Eery 5th Round, complete 1 Hill Sprint. Break for a timed 400m Sprint. Repeat original workout to beat previous score/reps.


Endurance 5/2

Endurance WoD 5/2: AMRAP 25, 200 m sprint, 30 second rest

6:30 AG Middle School Track – If track is being used, we will use the smaller track at Barclay Downs/Runnymeade


CF Blog 5/3

Strength:

3 x Max Rep Ring Rows

WOD:

3 Rounds

5 Muscle-ups

50 Air Squats

“Team UCF”

 

 

 

 

 

 

 

 

 

 

Good luck to Jayme Bowles, Brian Walsh, Taylor Seeloff, Kim Norton, Ben Hunley and Liz Naum as they travel to Landover, Maryland today to compete in the 2012 Mid-Atlantic Regionals. The 6 event competition starts on Friday and will go through Sunday. We are one of 30 teams in the region vying for a spot in the Crossfit Games.  GET SOME UCF!!!

PUSH-UP CHALLENGE DAY 33


CF WOD 5/3

Strength:

3 x Max Rep Ring Rows

WOD:

3 Rounds

5 Muscle-ups

50 Air Squats


Today I’ll mix in the foodie stuff with some actual Randomness…

Fatigue is an emotion, not a physical state.

Farms without soil. The Middle East is on it!

The “Perfect Strangers” video game. Online. Yes, you absolutely want to click on this. FIND the time today to chase your dreams. Balki will help.

Wait… is organic farming… bad for the environment?

The 14 Best (and Worst) Gluten-Free Beers. I’ve tried all but 2 of these. Stick to ciders.

Just read this today as you eat your lunch. Digest both. This article talks about fuel, both gasoline and diesel. Well, and another kind.

The most metal disease that could afflict a metal guitarist. Slayer’s Jeff Hanneman suffers from a skin-eating disease.

Are Atheists more more compassionate than highly religious folks? Interesting.

Western North Carolina is in swing this Spring with the Farm to School program.

What’s the real problem… the kids OR the parents?

It’s National Bike Month and this site urges you to ride to work. Get your ass on that bick!

Design thinking as problem solving. Who’s “creative”? Check out the trailer for this documentary, Design & Thinking… looks interesting.

5/3 Workout:
“Death by 10 meters”

Push Ups: 33


5/3 BC

5/3 Workout:
“Death by 10 meters”


CF Blog 5/4

“Is this how you approach the bar? It should be ;)”

 

Strength:

Deadlift 3-3-3-3

WOD:

3 Rounds

500m Row

20 GHD Sit-ups

2 Rope Climbs

“DA”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 34

 

 

 

 

 

HOW TO BECOME AN OVERNIGHT SUCCESS by Lisbeth Darsh @ crossfitlisbeth.com

Work.Really hard. For years. And when a door opens, run through it. When opportunity presents itself, don’t just grab it — knock it down, toss it on your back, and sprint until you’re ready to throw up. Suck in more air and run even harder. Ignore the pain and head for the light. Run as if darkness itself is chasing you and failed steps will take your soul.

There is no such thing as an overnight success. There is only the dream of the overnight success: the myth, the legend, the want that we all have.

Lasting success is the result of hard work. Period. Dot.

If you want something, go get it. But don’t think it will come overnight. It never does. Be prepared to work hard, for years.

Be prepared to serve. To let others come first. To set yourself on fire. To set your very soul on fire. To offer your heart plain and simple, live and beating, right there on the table, every day.

Expect to be attacked. Expect to be ridiculed. Expect to be ignored.

Breathe. Hurt. Suffer. Smile.

And maybe, one day, you’ll find yourself wondering how you got so lucky — and you’ll realize it wasn’t luck at all.

Now, get back to working on your dream.


CF WOD 5/4

Strength:

Deadlift 3-3-3-3

WOD:

3 Rounds

500m Row

20 GHD Sit-ups

2 Rope Climbs


Great work this morning, guys. High volume, for sure. You can thank me later…

Hey! If it’s nice out this weekend, get in a Speedo and try to tan those cheeks. After all, you work out. Don’t be afraid to show it.

Click this.

Have a great weekend.

5/4 Workout:
“BC Filthy Fifty” 50 reps each of Squat, Extreme Jack, Push Up, Kayak, Mtn Climber, PU-to-Plank, Frog Squat, Knees-to-Elbows, Row Boats and Burpees.

Push Ups: 34


5/4 BC

5/4 Workout:
“BC Filthy Fifty” 50 reps each of Squat, Extreme Jack, Push Up, Kayak, Mtn Climber, PU-to-Plank, Frog Squat, Knees-to-Elbows, Row Boats and Burpees.


CF Blog 5/5

WOD:

5 Rounds

20 Pull-ups

30 KB Swings (1.5/1)

40 Double Unders

“Eric and Seth”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 35

 

 

 

 

 

 


CF WOD 5/5

WOD:

5 Rounds

20 Pull-ups

30 KB Swings (1.5/1)

40 Double Unders


CF Blog 5/6

WOD:

1000m Row

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

1000m Row

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 36


CF WOD 5/6

WOD:

1000m Row

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

1000m Row


CF WOD 5/7

Strength:

Press 3-3-3 @ 80-90%

WOD:

3 Rounds

400m Run

15 Renegade Rows (35/20)

10 Ring Dips


CF Blog 5/7

Strength:

Press 3-3-3 @ 80-90%

WOD:

3 Rounds

400m Run

15 Renegade Rows (35/20)

10 Ring Dips

Momma’s Quote of the Week:  “It’s perseverance that’s the key. It’s persevering for long enough to achieve your potential.”–Lynn Davies

 

 

 

 

 

 

 

 

 

Congratulations to Team UCF on their 12th place finish at the 2012 Mid Atlantic Regionals.  Congratulate these athletes when you see them. The busted their butts, scratched and clawed and earned their way into the final workout of the day. Way to go team! You should be proud of what you were able to accomplish over the weekend!!! Thank you so much for giving it your all!!!


Today’s post, courtesy of my wife.

Everyone wants to eat healthy, lose weight and be fit. But what length are you willing to go to do this? You’re getting up every morning and coming to bootcamp – that’s step in the right direction! Now, let’s talk a little more in depth about what you’re eating. Your food choices can, and will, undo what you are working to accomplish with bootcamp. Or, you can make smart choices and see even greater results. The main focus is the QUALITY of food and drink you are putting in your mouth. Read this great article that talks about the quality and healthiness of food.

When we talk “diet” go ahead and stop thinking we’re limiting intake of food. By “diet” we are talking about eating habits. How and what you eat … this is all about a lifestyle change. You can be on a hard core diet and lose weight. But unless you are truly changing bad eating habits, that weight will come back. I am a great example. Before deciding I needed to get in a workout program, I decided I would try Nutrisystem. And boy did I lose weight. Fast … and boy was I STARVING. All the time. I couldn’t run two blocks and couldn’t do a push up. It wasn’t until I realized through my first couple of months in bootcamp that eating healthy was what I needed. Now, that said, you don’t have to be perfect. I remember someone saying something so important to me when I was starting out. “Don’t let perfect get in the way of good.” You’re going to slip and have a bad day. And if you slip, you pick yourself back up and make a better choice the next go around. Again, please don’t think about nutrition as a “diet”. You’re not on a diet, but you’re incorporating healthy eating into your daily routine. Just as you are incorporating bootcamp as an active part of your life. It’s all about that lifestyle change. Now go get it!

Eating well is more than half the battle, folks. Tighten it up!

Happy Birthday Betty!

5/7 Workout:
6 Rounds of 15 Burpees and 400m Run.


5/7 Workout:
6 Rounds of 15 Burpees and 400m Run.


CF Blog 5/8

“One word: Wow”

Strength:

Back Squat 8-8-8

WOD:

AMRAP 8

50 Burpees

Max Rep Power Cleans (155/105) w/ remaining time on clock

*your score is the number of power cleans you complete

Post WOD Partner Abs:

15 K2E while partner holds a plank then switch

25 Med Ball Sit-up throws each

25 Partner leg throws each

15 K2E while partner holds a plank then switch

“Chris Spealler”

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 38

 

 

 

 

 

SPEAL by lisbeth Darsh @ crossfitlisbeth.com

I struggle here today to find the words to place the performance of one man into context,to give perspective, to serve justice unto the event and not overdramatize, overspeak, overwrite the events that happened on one Sunday afternoon in Colorado. It was just exercise, after all. One man picked up weight and put it down. He threw a ball in the air and caught it. He pulled himself up on the rings.

And he pulled us all up.

Chris Spealler, a small man with the strength of a bigger man, a Bible tattoo on his chest, and a megawatt smile, lifted us all up on a Sunday afternoon and made us feel, for one bright, sunny afternoon, like life was fair.

He got third place in the South West Regionals of the CrossFit Games. Third place. And yet he overshadowed the first and second place winners. Why? Because he wasn’t supposed to be on that podium. Because he came from  behind. Because when all else was dark, Speal was light. Because one man, one small man, working harder than ever, managed to pull out the performance of a lifetime and make the last spot in his region for the 2012 CrossFit Games.

Speal will be going back to the Games for the sixth time: the only person to compete in all six CrossFit Games. That in itself is remarkable. That he was also the 2010 CrossFit Games “Spirit of the Games” award winner is remarkable. That he managed to push that big honking sled in the 2011 Games is remarkable. There is pretty much nothing unremarkable about Chris Spealler … except that he’s a regular guy, a husband, a dad, a CrossFit affiliate owner, a CrossFit Level One trainer, and just about one of the nicest guys you could ever meet.

And, so, one Sunday afternoon in the beginning of May, we huddled around our laptops and our iPads and our phones and waited breathlessly for the next updates, the next words, the next news coming from the Regionals. Could Spealler do it? Could he make it when all the odds were against him?

He did. And we all yelled and cheered and cried when he did. One man. Exercising in a gym in Colorado. And yet it was important, so important.

Why?

Because of this crazy CrossFit thing. Because CrossFit inspires us in ways we never dreamed of before. We go to the gym and we become better athletes … and then better friends, better parents, better people. And it all starts in the gym, doing CrossFit together. We have learned this now. We know that CrossFit is more than a workout, more than a name, more than one person, or ten, or a hundred, or a thousand.

Who would have ever imagined we would be there like that? Huddled around our phones and laptops and iPads, reading tweets and updates and wondering how it all ends, or continues, for a little guy from Utah? Who would have thought our hearts could hold so much hope, so much joy, so much love?

And so the story goes on, and we all play our roles. Victory, near-misses, failure. We go to the gym and continue our journey, but we savor the moments like Speal’s — the times that give us all hope — hope we so need — that if you work hard, really hard, and you do the right things, that life will come around and reward you …

Thank you, Chris Spealler, we needed that.


CF WOD 5/8

Strength:

Back Squat 8-8-8

WOD:

AMRAP 8

50 Burpees

Max Rep Power Cleans (155/105) w/ remaining time on clock

*your score is the number of power cleans you complete

Post WOD Partner Abs:

15 K2E while partner holds a plank then switch

25 Med Ball Sit-up throws each

25 Partner leg throws each

15 K2E while partner holds a plank then switch


For various reasons, this was posted very late yesterday. So, I’m leaving it up today, with some minor tweaks…

We ran a few hills yesterday, huh?

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 than running on a flat surface. The harder you push, the more oxygen your body will require.

Man, sounds like maybe we should do more of this stuff, huh?

**Today marks Day Two of our good friend Bob Weeks’ run across North Carolina (Asheville > Wilmington, 464 miles) to raise money and awareness for the Wounded Warrior Project. Bob’s organization, Fix4theDay is very near and dear to us at Ultimate Crossfit. Keep up with him here and give him some support if/when you get the chance. GOOD ASS WORK, Son!**

5/9 Workout:
Speed: Prowler x5 WoD: Partner 1 completes 15 Box Jumps while Partner 2 completes max rep ball slams, then they switch. Score is total reps combined. Finish with Ab Work.


5/8 BC

5/8 Workout: Poker


CF Blog 5/9

“What’s your excuse?”

 

Strength:

Jerk 1-1-1-1-1-1-1

WOD:

500m Row

rest 3 min

500m Row

*rows should be max effort

“CK”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 39

 

 

 

 

 

50% discount on the 2012 Carolinas Spartan Beast Race:

 

 

 

 

October 13th @ Carolina Adventure World, 1515 Arrowhead Road | Winnsboro, SC 29180

To receive your your 50% OFF Registration for the 2012 Carolinas Spartan Beast:

1) Visit www.spartanrace.com/carolinas-obstacle-racing-the-beast-2012.html to register

2) Enter the code ENDURANCE50 (exactly as it appears) to save 50% on the 2012 Beast

3) Follow the instructions in your Carolinas Beast Confirmation Email to receive your exclusive coupon code for your 50% off entry into the 2013 Charlotte Spartan Sprint

4) ACT NOW as this offer ends Wednesday, May 16th, 2012!


CF WOD 5/9

Strength:

Jerk 1-1-1-1-1-1-1

WOD:

500m Row

rest 3 min

500m Row

*rows should be max effort


Endurance 5/9 & 5/12

Endurance 5/9 –  Up & Down the Ladder: 200, 400, 600, 800, 600, 400, 200

*AG Middle School Track at 6:30 PM – In the event of inclement weather, class will be cancelled.  This is due to the slick surface of the track and no one needs to be in an open field when there is lightning 🙂 Check the website for updates later today!

Endurance 5/12 – TRAIL Run – US National Whitewater Center – Check the blog for confirmation later in the week as the trails do close based on weather conditions.

 


5/9 BC

5/9 Workout: Speed: Prowler x5 WoD: Partner 1 completes 15 Box Jumps while Partner 2 completes max rep ball slams, then they switch. Score is total reps combined. Finish with Ab Work.


CF Blog 5/10

“Lunch Hour: America’s School Lunch Program – The Trailer”

WOD:

5 Muscle-ups

10 Pistols (each leg)

20 Toes 2 Bar

30 Push-ups

40 KB Swings (1.5/1)

50 Walking Lunges

100 Double Unders

5 Muscle-ups

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 40

 

 

 

 

 

YOGA CLASS IS CANCELLED THIS SUNDAY 5/13


CF WOD 5/10

WOD:

5 Muscle-ups

10 Pistols (each leg)

20 Toes 2 Bar

30 Push-ups

40 KB Swings (1.5/1)

50 Walking Lunges

100 Double Unders

5 Muscle-ups


We are now accepting sponsorships. OK, there is lots to cover today. It’s Random Notes. Welcome.

Boat shoes from adidas.

Mad Men, The Pitch… advertising is all the rage these days, huh? In real reality… is it swallowing the creative class?

A new HBO documentary called The Weight of the Nation premieres May 14th and 15th.

Why does the campaign to stop childhood obesity keep failing? Gary Taubes on the matter. (thanks to Boone for the link).

In memoriam a member of one of my first music loves, here’s an (interesting) article on the second career of MCA/Adam Yauch. And another great one from Sasha Frere-Jones.

Changing gears, here are 15 powerful things that happy people do.

Y’know that Ice Cube song “Today Was a Good Day”? Ever wonder what day that was? Me too. Found the answer: January 20, 1992.

7 foods you should NEVER eat.

How did traditional media beat social media (I hear it’s all the rage) to the punch on this?

That’s all for politically-pointed links. Promise.

Are you in touch with your internal time?

The WSJ is reporting that schools have a big impact on our childhood obesity problem. Really?

5 strategies to manage technology overload. I know some of you need this badly.

Last childhood obesity-related link / trailer for the day: Lunch Hour: America’s School Lunch Program. Warning… this one will get you fired up.

Can “liking” stuff on Facebook get you in trouble at your job?

5/10 Workout:
“The  Boone.2” 4 x 4 min AMRAP with 1 minute rest between. Partner 1 performs a dumbell movement while Partner 2 does hill run with push ups or sit ups. Round 1. goblet squats – push ups. Round 2. shoulder press – sit ups. Round 3. walking lunge – push ups. Round 4. bent-over row – sit ups.

Push Ups: 40

 


BC 5/10

5/10 Workout:
“The  Boone.2” 4 x 4 min AMRAP with 1 minute rest between. Partner 1 performs a dumbell movement while Partner 2 does hill run with push ups or sit ups. Round 1. goblet squats – push ups. Round 2. shoulder press – sit ups. Round 3. walking lunge – push ups. Round 4. bent-over row – sit ups


CF Blog 5/11

WOD:

5 Rounds

9 Deadlifts (135/95)

6 Hang Power Snatch (135/95)

3 OHS (135/95)

“Marcus and Gus”

 

 

 

 

 

 

 

PUSHUP CHALLENGE DAY 41

 

 

 

Reminder: There will be no Yoga Class this Sunday

 

UCF NIGHT @ MOGA: MONDAY, MAY 14th

 

 

 

 

Who: UCF community

What: Donation based MOGA class (you choose what you want to pay)

Where: Moga Charlotte – 2108 South Blvd Suite 202, Atherton Lofts

When: Monday May 14th 7:15-8:15pm

Why: give back to your body, hang out with your friends, support two great local businesses 🙂 


CF WOD 5/11

WOD:

5 Rounds

9 Deadlifts (135/95)

6 Hang Power Snatch (135/95)

3 OHS (135/95)

 


I know that was a very popular workout this morning. You’re welcome. Have a great weekend!

5/11 Workout:
Death by Burpees + Suicide Sprints.

Push Ups: 41


BC 5/11

5/11 Workout:
Death by Burpees + Suicide Sprints.


CF Blog 5/12

WOD:

“Garrett”

800m Run

then 8 Rounds of:

5 HSPU

6 Squat Clean Thrusters (135/95)

7 Bar Facing Burpees

then:

800m Run

 

 

 

 

 

 

Garrett Carnes is a local Mooresville Marine who was injured in Afghanistan in February.  Come on out to the gym today and show your support for a local hero. We will be collection donations for the Wounded Warrior Project in Garrett’s honor if you would like to donate. You do not have to donate to participate in today’s Hero WOD.

PUSH-UP CHALLENGE DAY 42

 

 

 

Reminder: There will be no Yoga Class this Sunday

 

UCF NIGHT @ MOGA: MONDAY, MAY 14th

 

 

 

 

Who: UCF community

What: Donation based MOGA class (you choose what you want to pay)

Where: Moga Charlotte – 2108 South Blvd Suite 202, Atherton Lofts

When: Monday May 14th 7:15-8:15pm

Why: give back to your body, hang out with your friends, support two great local businesses :) 


CF WOD 5/12

WOD:

“Garrett”

800m Run

then 8 Rounds of:

5 HSPU

6 Squat Clean Thrusters (135/95)

7 Bar Facing Burpees

then:

800m Run


CF Blog 5/13

Strength:

Weighted Pull-ups 3-3-3

WOD:

4 Rounds

400m Sandbag Run

6 Chest to Bar Pull-ups

9 Box Jumps (30/24)

12 KB Swings (2/1.5)

“Paul”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 43

 

 

 

REMINDER: THERE WILL BE NO YOGA CLASS TODAY

 

UCF NIGHT @ MOGA: MONDAY, MAY 14th

 

 

 

 

Who: UCF community

What: Donation based MOGA class (you choose what you want to pay)

Where: Moga Charlotte – 2108 South Blvd Suite 202, Atherton Lofts

When: Monday May 14th 7:15-8:15pm

Why: give back to your body, hang out with your friends, support two great local businesses :)


CF WOD 5/13

Strength:

Weighted Pull-ups 3-3-3

WOD:

4 Rounds

400m Sandbag Run

6 Chest to Bar Pull-ups

9 Box Jumps (30/24)

12 KB Swings (2/1.5)


CF Blog 5/14

Strength:

Press 8-8-8 @60-70%

WOD 1:

400m Run

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

WOD 2:

4 Rounds

10 KB SDHP (2/1.5)

10 Box Jumps (24/20)

20 Push-ups

“Dale and Lauren”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “No one succeeds without effort…Those who succeed owe their success to perseverance.”–Ramana Maharshi

PUSH-UP CHALLENGE DAY 44

 

 

VOLUNTEERS NEEDED:

CHARLOTTE 1 MILLION: A DRIVE TO END HUNGER MEAL PACKING EVENT

When: May 24 – 25, 2012

Where: The Charlotte Convention Center

On May 24-25, Second Harvest Food Bank and AARP are in need of thousands of volunteers to package one million nutritious meals as part of the Drive to End Hunger. Be a part of this extraordinary two day effort to help fight hunger among people 50 and older in your community and across North Carolina.

All of the meals will be distributed in NC. They will be divided between the five Food Banks in NC according to the greatest elderly need.

Jeff Gordon, four-time NASCARR Cup Series Champion and driver of the #24 Drive to End Hunger Chevrolet, will be at the Charlotte Convention Center on Thursday, May 24 to participate. Also participating are tennis legend Martina Navratilova on Thursday, May 24 and Friday, May 25, and sports broadcaster James “JB” Brown on Friday, May 25.

To register to volunteer to help at this event or to get more information, please go to this link:

http://drivetoendhunger.org/Charlotte-meal-packaging-event/?cmp=NLC-FDN-0503

You can also register by calling 704-376-1785 and for Shay, Wendy, Delilah or Toni.

This should be a fun event while at the same time contributing to a much needed cause. We encourage you to be involved if your schedule allows.

 

 

 


CF WOD 5/14

Strength:

Press 8-8-8 @60-70%

WOD 1:

400m Run

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

WOD 2:

4 Rounds

10 KB SDHP (2/1.5)

10 Box Jumps (24/20)

20 Push-ups


Let’s discuss your comfort zone and what happens when you exist inside it’s little forcefield that protects you from things like soreness, fatigue and… results.

The answer: nothing.
Or, at least, very little.

But, this is kind of the way we like it, right? Comfortable is a couch or recliner, or your bed in the wee hours of the morning. And, hey, who doesn’t love that?

But…

If you’re operating in your workouts at a pace or an intensity that is “comfortable,” you’re cheating yourself. And I’d argue that you’re missing the point. Progress is made in that red zone just beyond “comfort.” And you know me well enough to know that I don’t mean a red zone that has you doing anything potentially harmful… nothing which would sacrifice that “delicious” form we constantly badger you about. I’m talking about breathing harder, sweating more, taking yourself that extra length for two more reps or giving that last ounce of energy. That’s where the magic happens. Taking yourself to that place is what’s going to get you where you want to be. So go there. Do more. If you have 8 seconds longer and your arms and chest are absolutely smoked, dig down and find 2 more push ups. Better yet, get 3. Nobody else knows. But you do.

Look, I can post videos and pictures and stories on this blog all day to motivate you, empower you and so on. Videos of guys without legs and arms climbing Kilimanjaro and wrestling… or commercials about guys playing basketball in a wheelchair… or girls sprinting with a prosthetic leg. And I hope it works to stoke the fire just a bit. But. Ultimately… it comes down to you. What do you want and how hard are you willing to work to get it.

If fitness and health were easy, we wouldn’t have the obesity epidemic we have in the US. Sitting on a couch, playing video games, sucking down “energy” drinks and wiping your greasy-fingered-Cheetos-paws on your chest is not what we are built for, as humans.

Be comfortable with the uncomfortable. That’s where you’ll find progress.

5/14 Workout:
Partners Complete 3 Rounds each of 5 Renegade Rows, 10 Wall Balls, 15 Sit Ups, 20 DB Lunges and 1 Rope Climb. Partner 1 works while Partner 2 “rests” in either Plank, Electric Chair or 6″ Leg Hold.

Push Ups: 44

You know what’s comfortable? A couch. A recliner. Your bed in the early hours of the day.


5/14 BC

5/14 Workout:
Partners Complete 3 Rounds each of 5 Renegade Rows, 10 Wall Balls, 15 Sit Ups, 20 DB Lunges and 1 Rope Climb. Partner 1 works while Partner 2 “rests” in either Plank, Electric Chair or 6″ Leg Hold.


CF Blog 5/15

“Nicole, Annie and Eva in Nasty Girls”

Strength:

Back Squat 3-3-3

WOD:

“Nasty Girls”

3 Rounds of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)

“Tim ready for battle”

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 45

 

 

 

 

VOLUNTEERS NEEDED:

CHARLOTTE 1 MILLION: A DRIVE TO END HUNGER MEAL PACKING EVENT

When: May 24 – 25, 2012

Where: The Charlotte Convention Center

On May 24-25, Second Harvest Food Bank and AARP are in need of thousands of volunteers to package one million nutritious meals as part of the Drive to End Hunger. Be a part of this extraordinary two day effort to help fight hunger among people 50 and older in your community and across North Carolina.

All of the meals will be distributed in NC. They will be divided between the five Food Banks in NC according to the greatest elderly need.

Jeff Gordon, four-time NASCARR Cup Series Champion and driver of the #24 Drive to End Hunger Chevrolet, will be at the Charlotte Convention Center on Thursday, May 24 to participate. Also participating are tennis legend Martina Navratilova on Thursday, May 24 and Friday, May 25, and sports broadcaster James “JB” Brown on Friday, May 25.

To register to volunteer to help at this event or to get more information, please go to this link:

http://drivetoendhunger.org/Charlotte-meal-packaging-event/?cmp=NLC-FDN-0503

You can also register by calling 704-376-1785 and for Shay, Wendy, Delilah or Toni.

This should be a fun event while at the same time contributing to a much needed cause. We encourage you to be involved if your schedule allows.

 


CF WOD 5/15

Strength:

Back Squat 3-3-3

WOD:

“Nasty Girls”

3 Rounds of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)


Great runnin’ this morning, gang!

What do you think about while you run? More importantly, what SHOULD you be thinking about while you run. Check out this article… 5 Running Mistakes you didn’t know you make. Hm. See anything familiar or that anyone’s ever accused you of?

1. Asymmetrical Running Pattern.
2. Inward Knee Collapse and Weak Hips.
3. Running on your fore-foot when you’re really a rear-foot runner (and vice-versa)
4. Over-striding or Over-swinging.
5. Being unaware of your foot type.

Weight of the Nation airs tonight and tomorrow night on HBO. You can stream it online if you don’t have HBO fo’ yo’ tee-vee.

5/15 Workout:
Run 1600m, Rest 3 minutes, Run 1200m, Rest 2 minutes, Run 800m, Rest 1 minute, Run 400m. Then complete 25 Burpees.

Push Ups: 45


BC 5/15

5/15 Workout:
Run 1600m, Rest 3 minutes, Run 1200m, Rest 2 minutes, Run 800m, Rest 1 minute, Run 400m. Then complete 25 Burpees.


CF Blog 5/16

WOD:

5 Rounds

5 Thrusters (135/95)

10 Burpees

Cash Out:

Prowler Push 2-2-2-2 (90/50)

“Get your stretch on”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 46

 

 

 

 

ULTIMATE CROSSFIT PICK-UP BASKETBALL:

 

 

 

 

 

At Myer’s Park Baptist Church every Wednesday night @ 730pm-9pm starting on May 23rd.

The cost to participate is $15 per month. We’ll just add this fee to your membership dues starting in June.

Let us know if you are interested in participating. This is coed and everyone is invited to come out and play.

 

 

 

 

 

 

 

FROM LULULEMON SOUTHPARK:

You can crush WODs and back squats, but can you run 13.1 miles? what better place to do it than in Vancouver, BC! join our lululemon southpark running club as we train for the august 11th half marathon. even if you can’t make it to vancouver, we’ve developed a hardcore 13-week training plan incorporating running and yoga that is perfect for any athlete. join us at ultimate crossfit tuesday nights at 7pm for tempo runs. for more information check out http://www.seawheeze.com/ and download the seawheeze app available at the app store.


CF WOD 5/16

WOD:

5 Rounds

5 Thrusters (135/95)

10 Burpees

Cash Out:

Prowler Push 2-2-2-2 (90/50)


Endurance 5/16

WoD 1: 16 x 100 m sprints, rest is amount of time to walk back to start.  All out effort!

WoD 2: 4 x 400 m, 2 minute rest

In the event of inclement weather, the class will be canceled 🙁 An update will be posted online should class be canceled.

 


Great workout today! Feelin’ a little “done” at the end? You did right be keepin’ on keepin’ on. See this. Seriously. Read it.

This Saturday… Food Revolution Day at Atherton Mills.

5/16 Workout:
AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run.

Push Ups: 46.


5/16 BC

5/16 Workout:
AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run.


CF Blog 5/17

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie Goes Rock Climbing”

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

 

** Please be sure not leave valuables in your car… One of our coaches had their vehicle broken into in our lot during class.  Do what you can to minimize the temptation for someone to break in.  If you see something suspicious in the lot, let one of the trainers know!!**

 

“Welcome Jim Claire to the Muscle-up Club!”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 47


CF WOD 5/17

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie Goes Rock Climbing”

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


5/17 BC

5/17 Workout:
Tennis. Not really. But it happened on a tennis court.


Great googly moogly, it’s Random Notes:

In Defense of Fat.

Makers Mark Cigars.

This is Your Brain on Sugar.

Paleo Diet Risk Assessment.

25 Years of AIDS Posters.

15 Things You Should Give Up to Be Happy.

11 Classic Bands Who Changed Their Names.

9 Things No One Wants to Regret When They’re Older.

6 Supposed Superheroes You Could Probably Take in a Fight.

The Evolving Definition of Television.

Campbell’s Soup Vans.

A Whiteboard that’s not white. Or a board.

“The Pitch” features local ad shop BooneOakley.

What it means when you say “literally”.

Paleo catching on in San Fran.

Analysis of a typical Facebook status.

Jack White interviewed by Buzz Aldrin: Interview Magazine.

Sugar: The Bitter Truth (the short, backwards-hat version).

Hunter S. Thompson: A Cover Letter.

5/17 Workout:
Tennis. Not really. But it happened on a tennis court.

Push Ups: 47


CF Blog 5/18

Strength:

OHS 5-5-5

WOD:

AMRAP 15

10 Box Jumps (24/20)

15 Ball Slams (30/20)

10 Toes 2 Bar

50m KB Farmer’s Walk (1.5/1)

“The Three Amigas”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 48

 

 

 

 

SPENDING THE DAYS by Lisbeth Darsh @ http://crossfitlisbeth.com/

How do you spend your energy?Your days? Your love? Your life?

We talk so much about being efficient in our movements in the gym, about using our bodies wisely and purposively, about making each motion count … but do we think about that in our daily lives?

How functional are the daily activities of your life? The passing of the hours each day … what do you do with each one? 24. We all get 24. Each and every day. Do you use them well? Or do you squander them?

It’s probably safe to say you should not be like me. I am driven by the days, haunted by the hours, constantly reminded with each breath that the words will never all spill onto paper, that there are not enough minutes on any clock to hold all these thoughts, that life will time out while I am still struggling to express all that is in my head. Not everyone should be this way. It is, most likely, a bit unhealthy.

On the other extreme, I used to have a lover who passed so many hours and days with nothing. Mindless hour after hour filled with fluff and mayhem. I would ask, “But what are you doing with this time?” The answer was always the same: “I’m not like you. I can’t produce at that rate. I have to have downtime.”  Yet the downtime was not paired with much uptime. There was production of … almost nothing. Day after day. Month after month.

The lines of life challenge us all. Where do we draw them? How do they help us? Hurt us?

If we were called to account for all our hours and our years, could we truthfully say, “I used everything that was given to me.”

Or would we be left grasping for some accomplishment that fell just out of our reach, out of our easily extended reach.

There must exist in this life, somewhere, an in-between, a sanity zone, a place with production and rejuvenation. We have this concept in our physical lives — our bodies demand it — but how to find it in our personal life? Our work life? Our love life? How do we tame our mind and will? How do we harness all we have and convert it, sanely, into what we so desperately want to be?

Some people will read this and take it personally, become defensive, feel the heat on the back of their neck and the need to justify their life and actions. Be not one of them. I stand in judgment of no one but myself. I merely ask you to take a look and think about your days and your life and your love …

How do you spend your days?

 


CF WOD 5/18

Strength:

OHS 5-5-5

WOD:

AMRAP 15

10 Box Jumps (24/20)

15 Ball Slams (30/20)

10 Toes 2 Bar

50m KB Farmer’s Walk (1.5/1)


YO ADRIAAAAAAN!!!!!

Nice moves this morning, gang. Great end to a great week. Our workout today was inspired by the training scenes in the Rocky movies. It also pays homage to our bootcamp beginnings at BTB in Atlanta. Hope you enjoyed!

Next week is Week 4… then we have a one week rest. During this time, you’ll eat good food, get lots of good sleep and when you come back, we’ll be ready to tackle June! Don’t worry, I’ll post some workouts for you to do at home (or at the park or wherever else you wanna get busy) on the “off” week.

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky” Five 1-minute intervals at each station. Three rounds with a 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)

Push Ups: 48.


BC 5/18

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky” Five 1-minute intervals at each station. Three rounds with a 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)


CF Blog 5/19

WOD:

400m Run

40 Wall Balls (20/14)

400m Run

40 Abmat Sit-ups

400m Run

40 Push Press (95/65)

400m Run

40 Walking Lunges

400m Run

“Ivy”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 49

 

 

 


CF WOD 5/19

WOD:

400m Run

40 Wall Balls (20/14)

400m Run

40 Abmat Sit-ups

400m Run

40 Push Press (95/65)

400m Run

40 Walking Lunges

400m Run


CF Blog 5/20

WOD:

AMRAP 10

25 Double Unders

25 Abmat Sit-ups

25 KB Swings (1.5/1)

Cash Out:

2k Row

“Dale”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 50  (We have reached the halfway point!!! Keep up the hard work!)


CF WOD 5/20

WOD:

AMRAP 10

25 Double Unders

25 Abmat Sit-ups

25 KB Swings (1.5/1)

Cash Out:

2k Row


CF Blog 5/21

Strength:

Press 3-3-3 @ 75-85%

WOD:

21-15-9

Ring Dips

GHD Sit-ups

Cash Out:

1 Set Max Unbroken Wall Balls (20/14)

 

 

 

 

 

Momma’s Quote of the Week:  “In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance.”–H. Jackson Brown, Jr.  

 

PUSH-UP CHALLENGE DAY 51 – Over the hump

 

 

 

 

 

ULTIMATE CROSSFIT PICK-UP BASKETBALL STARTS THIS WEDNESDAY NIGHT AT 730pm

 

 

 

 

 

Come get you hoop on every Wednesday night from 730-9pm at Myer’s Park Baptist Church. The cost is $15/month to play and everybody is welcome regardless of skill level. The last sentence of “World Class Fitness in 100 Words” as defined by Crossfit is: Regularly learn and play new sports. So come on out and put your fitness to the test and play baby play.

 

CROSSFIT FOR HOPE: A COMMUNITY FUNDRAISER BENEFITING ST. JUDE CHILDREN’S RESEARCH HOSPITAL

 

 

 

 

 

On June 9th Crossfit’s from around the world will be participating in “Crossfit for Hope.”  This year CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Charlotte will be coming together as a community at Crossfit Steele Creek on Saturday, June 9th.

The workout “HOPE” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

To register for this event go to: http://crossfit_steele_creek.charityhappenings.org/

The cost to participate is a 25$ donation.

Tee shirts will be sold at the event for 20$.

Registration ends June 7th at Midnight.

 

 


CF WOD 5/21

Strength:

Press 3-3-3 @ 75-85%

WOD:

21-15-9

Ring Dips

GHD Sit-ups

Cash Out:

1 Set Max Unbroken Wall Balls (20/14)


Looks like someone’s got a case of the Mondays.

Anyone ever say that to you?

Check this guy out… a REAL case of the Mondays.

Well, not today. You got your lunges out of the way and it’s on with the week.

{I’m sure there’s a great transition here about the Mondays being a result of lack of sleep and rest over the weekend because of your social calendar… something like that… but anyway…}

Check this story Amber first heard on NPR last week. Are you jet-lagged by your social calendar? Sleep researchers are finding that discrepancies in your sleep patterns from weekday to weekend can have all sorts of effects on your body, not the least of which is weight gain.

“In his paper, published in Current Biology, Roenneberg estimates that for every hour of social jet lag, the risk of being overweight or obese rises about 33 percent.

Whether disrupting your body clock has an effect on your weight — over and above the fact that it reduces the amount of sleep you get — is unclear. But there’s certainly a whole body of evidence linking too little sleep to weight problems.

“As sleep researchers, we do believe that there’s an intimate relationship between insufficient sleep and the drive to store fat,” Dr. Helene Emsellem of the Center for Sleep and Wake Disorders in Chevy Chase, Md., told us.

“Unfortunately, we have caveman’s hard-core wiring,” Emsellem says, “and insufficient sleep in primitive times was read by the body: Danger, store fat,” she says.”

**Bring A Friend Day on Wednesday. We are OFF next week (Memorial Day week).**

5/21 Workout:
WoD: 50 Lunges, 10 Sit Ups, 40 Lunges, 20 Sit Ups, 30 Lunges, 30 Sit Ups, 20 Lunges, 40 Sit Ups, 10 Lunges, 50 Sit Ups. SPEED: 10x Hill Sprint.

Push Ups: 51


BC 5/21

5/21 Workout:
WoD: 50 Lunges, 10 Sit Ups, 40 Lunges, 20 Sit Ups, 30 Lunges, 30 Sit Ups, 20 Lunges, 40 Sit Ups, 10 Lunges, 50 Sit Ups. SPEED: 10x Hill Sprint.


Calling all Charlotte CrossFits

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Time: 10am opening ceremonies
Heat times: 10:00, 10:25, 10:50, 11:15, 11:40, 12:05, 12:30, 12:55, 12:20, 12:45, 1:10, 1:35, 2:00
*An email will be released to everyone the Friday morning before the event with the official heat assignments.

GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
* Beer: YES! 😉

T-Shirts: We will have a limited number of shirts for sale. We will be doing t-shirts for guys and tanks for the ladies. All will be $20. If we run out of your size, we’ll have order forms.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL BRIAN at crossfitsteelecreek@gmail.com

Registration Options:
1. Register here online $25 for event. Registration ends June 7th at midnight!
2. If you have already raised $25 on the CF For Hope page set up through CFHQ just email Jenny with proof of your fundraising amount, and she’ll put you into a heat: frontdesk@premierhealthandrehab.com


CF Blog 5/22

WOD:

“HELL-IN”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

“Jesse”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 52

 

 

 

 

ULTIMATE CROSSFIT PICK-UP BASKETBALL STARTS THIS WEDNESDAY NIGHT AT 730pm

 

 

 

 

Come get you hoop on every Wednesday night from 730-9pm at Myer’s Park Baptist Church. The cost is $15/month to play and everybody is welcome regardless of skill level. The last sentence of “World Class Fitness in 100 Words” as defined by Crossfit is: Regularly learn and play new sports. So come on out and put your fitness to the test and play baby play.

 

CROSSFIT FOR HOPE: A COMMUNITY FUNDRAISER BENEFITING ST. JUDE CHILDREN’S RESEARCH HOSPITAL

 

 

 

 

 

On June 9th Crossfit’s from around the world will be participating in “Crossfit for Hope.”  This year CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Charlotte will be coming together as a community at Crossfit Steele Creek on Saturday, June 9th.

The workout “HOPE” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

To register for this event go to: http://crossfit_steele_creek.charityhappenings.org/

The cost to participate is a 25$ donation.

Tee shirts will be sold at the event for 20$.

Registration ends June 7th at Midnight.


CF WOD 5/22

WOD:

“HELL-IN”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

 


I mentioned this this morning to the 5:30 crew, but check out this race. We did this last year and it was a blast…

Back again in 2012, with new obstacles and a switch in direction from last year… our good buddy Taylor Wrenn and the CMPD Academy invite you out to the Police Academy for the Jump ‘n Run 5k! Last year was a lot of fun and this year promises to be even bigger and better. Info is below.

What is the Jump and Run 5K?
You’re invited to put yourself to the test. See what you’re made of. It’s not just free coffee and doughnuts. So I challenge you. Spend a little time in the shoes of Charlotte’s Finest. You think you have what it takes, huh? Well, now you have the chance to prove yourself. Join us at the Charlotte-Mecklenburg Police and Fire Training Academy for the Ultimate Team Competition. Just as each one of Charlotte’s Finest knows, no one works alone and the team is only as strong as its weakest link. Teams will consist of four members and the event is open to anyone with the guts to take on the challenge. Charlotte’s Finest face unknown challenges every day and so will you. The course objectives will not be announced ahead of time. All team members must complete each objective in order to successfully finish this event. The terrain consists of paved roads and cross-country woodlands. The distance is 3.1 miles. So I ask again…think you’ve got what it takes?

Why We Run
This Team Event supports the Charlotte’s Finest Legacy Foundation, a 501(c)3 non-profit organization set up to honor those officers who were killed in the line of duty.

The Charlotte’s Finest Legacy Foundation was established to organize and raise money for a scholarship to help those high school seniors who are wishing to pursue a career in Law Enforcement.

Read all about it here and here. And register here.

5/22 Workout:
SPEED: 1000m Run for time. WoD: “Grinder” 10-1 Wall Jumps / 1-10 Push Ups. CASH OUT: more leg work and some core work.

Push Ups: 52.


5/22 BC

5/22 Workout:
SPEED: 1000m Run for time. WoD: “Grinder” 10-1 Wall Jumps / 1-10 Push Ups. CASH OUT: more leg work and some core work.


CF Blog 5/23

Strength:

Front Squat 3RM

WOD:

AMRAP 18

5 Deadlifts (225/155)

25 Walking Lunges

10 Ring Rows

“Menzies showing us what full extension looks like”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 53

 

 

 

 

 

MEMORIAL DAY GYM HOURS

MONDAY, MAY 28th:

8:30 and 10:00am classes only

 

UCF BASKETBALL STARTS TONIGHT!!!

Every Wednesday night we’ll be hooping it up from 730-9pm at Myer’s Park Baptist Church.

Everyone is welcome regardless of skill level. Everyone will however need a playground b-ball nickname.

Mine for some reason is “Flat Tire Hirst.” I’m still not sure what that is all about. But I’ll roll with it.

 


CF WOD 5/23

Strength:

Front Squat 3RM

WOD:

AMRAP 18

5 Deadlifts (225/155)

25 Walking Lunges

10 Ring Rows


Endurance 5/23

WoD:  6 x 800 m sprints.  2 minute rest

Partner Abwork

 


We’ll be off next week. I’ll post a workout you can do on your own each day. We’ll be back at it on Monday, June 4th for 4 more weeks of sheer awesomeness.

That said, here’s your chance: What are we doing well? What can we do better? What are we not doing enough and what should we be doing less? What would you like to see and what do you never want to see again (besides Burpees… there will always be Burpees!)? Post your thoughts/feedback/suggestions here or email me.

5/23 Workout:
Strength/Skill: Turkish Get Up 2×2. WoD: 400m Run, 3 Rounds of 10 Ball Slams + 10 Burpees, 400m Run, 3 Rounds of 10 Ring Rows + 10 KB Swings, 400m Run.

Push Ups: 53.


BC 5/23

5/23 Workout:
Strength/Skill: Turkish Get Up 2×2. WoD: 400m Run, 3 Rounds of 10 Ball Slams + 10 Burpees, 400m Run, 3 Rounds of 10 Ring Rows + 10 KB Swings, 400m Run.


CF Blog 5/24

Strength:

Power Clean 2-2-2-2

WOD:

2 Rounds

20 Burpees

20 Push Jerks (95/65)

20 Back Extensions

1 Rope Climb

 

“Kelly”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 54

 

 

 

MEMORIAL DAY HOURS:

MONDAY MAY 28th

830 and 10am classes only

 

“You miss 100 percent of the shots you never take.”
– The Great One #99

 


CF WOD 5/24

Strength:

Power Clean 2-2-2-2

WOD:

2 Rounds

20 Burpees

20 Push Jerks (95/65)

20 Back Extensions

1 Rope Climb


BC 5/24

5/24 Workout:
The Pseudo Pain Train.


Boom! It’s Random Notes:

Led Zeppelin II dies. No, not the album, silly… the guy from Illinois.

Helmet.

A Push Up Test.

An evening with the Worcester Tornadoes’ DH, Jose Canseco. What a wild dude.

Drink coffee to live longer. Sold! Mug Mug Mug!

EAT this.

Why there’s exactly zero wrong with a bride drinking a beer.

{Gonna force a bunch of food propaganda-bites in here: Energy. Blood Pressure. Kids’ Heart Damage. Eating for Two. For the Kids. Pros ‘n Cons. How to Respond.}

Redeeming airline miles is a pain. Some airlines are better than others. Who’s your guest first, before you click?

Calories when you eat out: the USDA limits, well-exceeded.

Eating habits get worse as the day wears on. And, even worse (duh) when it gets dark. An Infographic.

The end of modern medicine has arrived. The WHO says so. Not the band… the organization.

Social Media Girl says “Wear a hoodie“.

In entertaining reads from writers, here’s a follow-up to Hunter S. Thompson’s Cover Letter from last week’s Notes: Bill Bernbach’s resignation letter (he’s a famous ad guy, give me a break).

Yes, we’re going.

13 untapped 90’s fashion trends. Now that’s Random.

5/24 Workout:
The Pseudo Pain Train.

Push Ups: 54.


CF Blog 5/25

Strength:

Snatch 1-1-1-1-1

WOD:

With a 10 Min Time Cap Complete:

800m Run

40 KBSDHLP (1.5/1)

Max HSPU

*your score is the number of HSPU’s you complete with the remaining time

“Kim”

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 55

 

 

 

 

 

 

 

 

 

 

 

 

 

On June 9th Crossfit’s from around the world will be participating in “Crossfit for Hope.”  This year CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Charlotte will be coming together as a community at Crossfit Steele Creek on Saturday, June 9th.

The workout “HOPE” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

To register for this event go to: http://crossfit_steele_creek.charityhappenings.org/

The cost to participate is a 25$ donation.

Tee shirts will be sold at the event for 20$.

Registration ends June 7th at Midnight.

 


CF WOD 5/25

Strength:

Snatch 1-1-1-1-1

WOD:

With a 10 Min Time Limit Complete:

800m Run

40 KBSDHLP (1.5/1)

Max HSPU

*your score is the number of HSPU’s you complete with the remaining time


That is all. Week 4 of May c’est finis!

Reminder that we are off all next week. I’ll post a workout you can do at home each day, so keep checking in on the blog. Then we’re back on June 4th, better than ever! What does our 6th month of 2012 hold? See ya on Monday, 6/4 to find out…

Parting shot / thought:
Glenn Pendlay is kind of a big deal in the weightlifting world (think Olympic-style weightlifting). He has a blog he posts on semi-frequently. The other day he posted one that actually got passed around the social media circles and drew some attention. Read it here. Then he followed up with Part 2. And Part 3. What about solutions? Apparently, those are to come… it’s an entertaining read. (spend some time in the comments section of each).

5/25Workout:
400m Run, 40 Sit Ups, 400m Run, 30 Push Ups, 400m Run, 20 Burpees, 400m Run.

Push Ups: 55


5/25 BC

5/25Workout:
400m Run, 40 Sit Ups, 400m Run, 30 Push Ups, 400m Run, 20 Burpees, 400m Run.


CF Blog 5/26

WOD:

2 Rounds

30 Abmat Sit-ups

15 Pull-ups

30 Wall Balls (20/14)

500m Row

30 Box Jumps (24/20)

15 Thrusters (95/65)

30 Air Squats

400m Run

“Boone”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 56

 

 

 

 

MEMORIAL DAY HOURS:

MONDAY MAY 28th

830 and 10am classes only


CF WOD 5/26

WOD:

2 Rounds

30 Abmat Sit-ups

15 Pull-ups

30 Wall Balls (20/14)

500m Row

30 Box Jumps (24/20)

15 Thrusters (95/65)

30 Air Squats

400m Run


CF Blog 5/27

Strength/Skill:

Goat Work

WOD:

AMRAP 20

5 Body Weight Back Squats

20 Double Unders

15 Toes 2 Bar

20 Push-ups

“Taylor”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 57

 

 

 

 

 

 

MEMORIAL DAY GYM HOURS:

830 and 10am classes only tomorrow


CF WOD 5/27

Strength/Skill:

Goat Work

WOD:

AMRAP 20

5 Body Weight Back Squats

20 Double Unders

15 Toes 2 Bar

20 Push-ups


CF Blog 5/28

WOD:

“Luce”

3 Rounds

1000m Run

10 Muscle-ups

100 Air Squats

*If you have a weighted vest wear it*

 

 

 

 

 

 

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

 

PUSH-UP CHALLENGE DAY 58

 

 

 

 

 

Momma’s Quote of the Week:  “Just remember, you can do anything you set your mind to, but it takes action, perseverance, and facing your fears.”–Gillian Anderson

TODAY’S SCHEDULE:

830 and 10am classes only

 


CF WOD 5/28

WOD:

“Luce”

3 Rounds

1000m Run

10 Muscle-ups

100 Air Squats

*If you have a weighted vest wear it*


In honor of Memorial Day and the men and women of our Armed Forces (especially those who have made the ultimate sacrifice for our freedom), today’s workout is an adaptation of one of the original Crossfit “Hero” WoDs,  “Murph“.

There is a great book on the mission known as “Operation Redwing and the heroic fight of that 4-person SEAL team. It’s called “Lone Survivor” by Marcus Luttrell. Soon to be a movie. Lastly, here‘s a word from one of Luttrell’s rescuers.

5/28 Workout: “Bootcamp Murph” – For time: Run 1 mile. Then partition 100 Push Ups, 200 Sit Ups and 300 Sit Ups as you wish. Finish with 1 mile run. * Scale as necessary.


BC 5/28

5/29 Workout: “Bootcamp Murph” – For time: Run 1 mile. Then partition 100 Push Ups, 200 Sit Ups and 300 Sit Ups as you wish. Finish with 1 mile run. * Scale as necessary.


CF Blog 5/29

Strength:

Press 1RM

WOD:

3 Rounds

5 Deadlifts (275/195)

50 Double Unders

5 HSPU

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 59

 

 

 

 

 

WE HAVE SOME EXCITING CHANGES TO OUR YOGA AND ENDURANCE PROGRAMS WE WOULD LIKE TO ANNOUNCE THAT WILL BE STARTING IN THE MONTH OF JUNE:

TUESDAY YOGA:

Our Sunday Yoga class will be moving to Tuesdays at 4pm.  We hope that this change will allow more members to participate in and feel the benefits of adding in a long deep stretch class to their fitness routines. The first Tuesday night class will be on June 5th in the Pit. There will be no Yoga class this Sunday.

ENDURANCE PROGRAM:

1. Starting on Monday, June 4th the Endurance program will meet on Monday and Wednesday nights – notification there will no longer be a regular Saturday morning “long run.” The Monday class will meet at 6pm and Wednesday’s class will still be at 5:30pm

2. We will have monthly track meets on Saturday mornings starting in July – either inter-gym or against other local Crossfits!!!

3. Every 6-8 weeks we will be doing progress time trials to measure improvement.

4. Some Mondays will be at the track, some Mondays will meet at Ultimate. Check the blog for location details.

5. The coaches want to know YOUR goals, your limitations, upcoming races you have, so that we can help make every workout count.

6. Yes there will be running, but we will occasionally throw in a few body weight exercises as well – Burpee 400 anyone, running on the grass, suicides, agility. The more varied, the better.We hope you like the changes we have in store for you!

 

GYM RULES TO ABIDE BY:  And if the dude abides then so should you.

 

 

 

 

 

Lately, we have noticed some growing trends in the gym, which have transitioned into bad habits of increasing frequency.  Before these trends become bigger issues, we just wanted to give our Ultimate family a friendly reminder of the gym rules so that we can keep Ultimate Crossfit the awesome place that it is.

*Equipment* –

  • Pick up after yourself.  Bars, bands, water bottles, towels, etc should get put away.  If you take equipment outside of the gym, please bring it back in, clean it, and put it away.
  • Jump Ropes – do not take the gym ropes outside.  They are not made to be used on the cement and will get destroyed.  Also, please respect that the jump ropes in the trainers office are personal property.  If you have been given permission to borrow one, use with extreme care and understand that it will be your responsibility to replace it if it gets damaged.
  • Kettlebells/Dumbbells/Bars- Do not drop KB or DB from overhead or on the turf.  Do not drop an empty bar from any position.  Please ask a trainer is you have questions about this.
  • Chalk/Tape– Please use both sparingly and keep chalk in the buckets.

*Etiquette* –

  • Punctuality-  Every now and again we all get caught up and come a few minutes late (and we give you burpees!), however if you are more than 10 minutes late for a class  you will need to wait until the next class time to participate.  We are committed to keeping classes running on schedule and this time is used to go over the strength/WOD in order to address logistics, safety, questions and scaling to ensure that everyone is moving safely within their means.
  • Time Management- Please plan your workouts accordingly.  If participating in open gym, pick a WOD or strength cycle that can be completed by the end of OG.  For liability reason we cannot allow you to train unsupervised either inside or out.  Please do not ask.

Ultimate offers THE MOST EXTENSIVE CrossFit schedule in the area including classes from 5 in the morning until 7:30 at night, weekends, and holidays, along with Open Gym hours 6 days a week.  If you feel you need a time other than what is made available please see Mike about setting up personal training sessions.

  • Coaching-  If you need help with a movement or a skill, please ask an Ultimate CrossFit Trainer.  Our trainers hold numerous certifications and credentials and are trained to assess your abilities and physical fitness level and then assist you with the proper progressions for you to achieve more.  While we do want you to support each other we ask that if you are not an UCF trainer, please refrain from coaching your fellow crossfitters.
  • Hygiene – If you bleed, sweat, or cry on it, SANITIZE IT!!!  Please no spitting on the gym floor.  If you do feel the urge coming there are four bathrooms and eight doorways to access the outside.  If you can’t make it to one of those we might need to focus more on speed training.

*Fido* –

We all love man’s best friend but we do ask that you take proper responsibility for your pet.  If you need to bring your pet we ask that you use the following guidelines, otherwise dogs will no longer be allowed at the gym.

  • No dogs allowed inside the gym.
  • Please bring you own tethering devices and take them home with you.  If for some reason you need to take a kettlebell outside to use, clean it and bring it back inside.   We have had numerous instances of KBs left out overnight.  This equipment is expensive to replace
  • If your dog is aggressive and does not “play well with others” please leave them at home.  This rule applies to members too.
  • Expect that there will be a time where there may not be room for your dog in the grassy/PU area.  Our athletes are first priority so please use common sense and do not make us ask you to remove your pet.
  • P.U.P.- PICK UP POOP!!!!  

 


CF WOD 5/29

Strength:

Press 1RM

WOD:

3 Rounds

5 Deadlifts (275/195)

50 Double Unders

5 HSPU


We’re off this week. But here’re a couple things for you.

A link.

And a workout.

If you did that one already, click and pick here.

Push Ups: 59.


CF Blog 5/30

Strength:

Back Squat 5-5-5 @ 75-85%

WOD:

“Dirty Anchor”

3 Rounds

400m Run

10 KB Swings (2/1.5)

10 Burpees

10 C2B Pull-ups

10 Box Jumps (24/20)

 

“Mish repping em out. Love that red, white and blue on
Memorial Day!”

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 60

 

 

 

WE HAVE SOME EXCITING CHANGES TO OUR YOGA AND ENDURANCE PROGRAMS WE WOULD LIKE TO ANNOUNCE THAT WILL BE STARTING IN THE MONTH OF JUNE:

TUESDAY YOGA:

Our Sunday Yoga class will be moving to Tuesdays at 4pm.  We hope that this change will allow more members to participate in and feel the benefits of adding in a long deep stretch class to their fitness routines. The first Tuesday night class will be on June 5th in the Pit. There will be no Yoga class this Sunday.

ENDURANCE PROGRAM:

1. Starting on Monday, June 4th the Endurance program will meet on Monday and Wednesday nights – notification there will no longer be a regular Saturday morning “long run.” The Monday class will meet at 6pm and Wednesday’s class will still be at 5:30pm

2. We will have monthly track meets on Saturday mornings starting in July – either inter-gym or against other local Crossfits!!!

3. Every 6-8 weeks we will be doing progress time trials to measure improvement.

4. Some Mondays will be at the track, some Mondays will meet at Ultimate. Check the blog for location details.

5. The coaches want to know YOUR goals, your limitations, upcoming races you have, so that we can help make every workout count.

6. Yes there will be running, but we will occasionally throw in a few body weight exercises as well – Burpee 400 anyone, running on the grass, suicides, agility. The more varied, the better.We hope you like the changes we have in store for you!

 

GYM RULES:

Lately, we have noticed some growing trends in the gym, which have transitioned into bad habits of increasing frequency.  Before these trends become bigger issues, we just wanted to give our Ultimate family a friendly reminder of the gym rules so that we can keep Ultimate Crossfit the awesome place that it is.

*Equipment* –

  • Pick up after yourself.  Bars, bands, water bottles, towels, etc should get put away.  If you take equipment outside of the gym, please bring it back in, clean it, and put it away.
  • Jump Ropes – do not take the gym ropes outside.  They are not made to be used on the cement and will get destroyed.  Also, please respect that the jump ropes in the trainers office are personal property.  If you have been given permission to borrow one, use with extreme care and understand that it will be your responsibility to replace it if it gets damaged.
  • Kettlebells/Dumbbells/Bars- Do not drop KB or DB from overhead or on the turf.  Do not drop an empty bar from any position.  Please ask a trainer is you have questions about this.
  • Chalk/Tape– Please use both sparingly and keep chalk in the buckets.

*Etiquette* –

  • Punctuality-  Every now and again we all get caught up and come a few minutes late (and we give you burpees!), however if you are more than 10 minutes late for a class  you will need to wait until the next class time to participate.  We are committed to keeping classes running on schedule and this time is used to go over the strength/WOD in order to address logistics, safety, questions and scaling to ensure that everyone is moving safely within their means.
  • Time Management- Please plan your workouts accordingly.  If participating in open gym, pick a WOD or strength cycle that can be completed by the end of OG.  For liability reason we cannot allow you to train unsupervised either inside or out.  Please do not ask.

Ultimate offers THE MOST EXTENSIVE CrossFit schedule in the area including classes from 5 in the morning until 7:30 at night, weekends, and holidays, along with Open Gym hours 6 days a week.  If you feel you need a time other than what is made available please see Mike about setting up personal training sessions.

  • Coaching-  If you need help with a movement or a skill, please ask an Ultimate CrossFit Trainer.  Our trainers hold numerous certifications and credentials and are trained to assess your abilities and physical fitness level and then assist you with the proper progressions for you to achieve more.  While we do want you to support each other we ask that if you are not an UCF trainer, please refrain from coaching your fellow crossfitters.
  • Hygiene – If you bleed, sweat, or cry on it, SANITIZE IT!!!  Please no spitting on the gym floor.  If you do feel the urge coming there are four bathrooms and eight doorways to access the outside.  If you can’t make it to one of those we might need to focus more on speed training.

*Fido* –

We all love man’s best friend but we do ask that you take proper responsibility for your pet.  If you need to bring your pet we ask that you use the following guidelines, otherwise dogs will no longer be allowed at the gym.

  • No dogs allowed inside the gym.
  • Please bring you own tethering devices and take them home with you.  If for some reason you need to take a kettlebell outside to use, clean it and bring it back inside.   We have had numerous instances of KBs left out overnight.  This equipment is expensive to replace
  • If your dog is aggressive and does not “play well with others” please leave them at home.  This rule applies to members too.
  • Expect that there will be a time where there may not be room for your dog in the grassy/PU area.  Our athletes are first priority so please use common sense and do not make us ask you to remove your pet.
  • P.U.P.- PICK UP POOP!!!!  

 


CF WOD 5/30

Strength:

Back Squat 5-5-5 @ 75-85%

WOD:

“Dirty Anchor”

3 Rounds

400m Run

10 KB Swings (2/1.5)

10 Burpees

10 C2B Pull-ups

10 Box Jumps (24/20)


CF Endurance 5/30/12

Endurance work out at AG Middle School track, 6:30 pm.

 

In honor of Memorial Day…

 

“Griff”

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

 


CF Endurance WOD 5/29/12

“Griff”

800m run

400m run backwards

800m run

400m run backwards

 


Day 3 of Rest Week. Miss us yet?

Keep eatin’ that good food and gettin’ plenty of sleep this week. Just ’cause you don’t have to get up at the crack of dawn, doesn’t mean you need to be staying up ’til midnight. Keep that body clock calibrated. Here’s your article.

Here’s your workout. After sufficient warm up, perform 4 Rounds of 10 Flutter Kicks, 10 Tuck Jumps, Sprint 200m. This one should be fast, so get after it!

 


5/30 BC

5/30 Workout: After sufficient warm up, perform 4 Rounds of 10 Flutter Kicks, 10 Tuck Jumps, Sprint 200m. This one should be fast, so get after it!


CF Blog 5/31

Strength:

Bench Press 5-5-5

WOD:

3 Rounds

500m Row

25 Ball Slams (30/20)

25 Push-ups


“Marcus in flight”

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 61


CF WOD 5/31

Strength:

Bench Press 5-5-5

WOD:

3 Rounds

500m Row

25 Ball Slams (30/20)

25 Push-ups


A link.

And a workout: Run 1 mile. On the top of every minute, stop and do 5 Burpees.

Push Ups: 60.


BC 5/31

5/31 Workout: Run 1 mile. On the top of every minute, stop and do 5 Burpees.


CF Blog 6/1

“It’s a Friday dance party”

 

WOD:

AMRAP 15

15 OHS (95/65)

30 Lateral Jumps (over the barbell)

45 Abmat Sit-ups

Strength:

15 minutes to establish a 1RM Jerk

“Cags”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 62


CF WOD 6/1

WOD:

AMRAP 15

15 OHS (95/65)

30 Lateral Jumps (over the barbell)

45 Abmat Sit-ups

Strength:

15 minutes to establish a 1RM Jerk


April-2012

CF Blog 4/2

Strength:

Press 1RM

WOD:

3 Rounds

800m Run

15 KB Swings (2/1.5)

50 Double Unders

15 Wall Balls (20/14)

“Ultimate Crossfit runs the Cooper River Bridge”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Walking your talk is a great way to motivate yourself. No one likes to live a lie. Be honest with yourself, and you will find the motivation to do what you advise others to do.”—Vince Poscente

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 2 benefiting our Wounded Warriors and your chest!

 

 

 

 

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


CF WOD 4/2

Strength:

Press 1RM

WOD:

3 Rounds

800m Run

15 KB Swings (2/1.5)

50 Double Unders

15 Wall Balls (20/14)


Welcome and Welcome back! Glad to see some new faces and love to see the familiar ones. Good job baselining today, gang. How’d it feel and how did you do? Did you notice any improvements from our last Baseline Test? Post any thoughts to the comments section.

See you guys back dark ‘n early tomorrow.

**The Push Up Challenge is underway** If you want in, there’s still time. Just need $25 and your t-shirt size. ***REMINDER about what constitutes a full push up… Push-ups must be chest to deck at the bottom and full extension with arms locked out at the top. This means that your chest actually, physically touches the ground. You may do Push-ups from your knees if you do not have full range of motion Push Ups.***

Monday’s Workout: Baseline Test – 800m run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees; Plank for time; 5 min. AMRAP of 5 Dips, 10 Sit Ups, 15 Lunges.


BC 4/2

Monday’s Workout: Baseline Test – 800m run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees; Plank for time; 5 min. AMRAP of 5 Dips, 10 Sit Ups, 15 Lunges.


CF Blog 4/3

Strength:

Back Squat 5-3-3-1

WOD:

AMRAP 20

300m Row

20 Slam Balls (30/20)

5 Wall Walks

1 Rope Climbs

“Scott”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 3

 

MOUNTAIN BIKE ON WEDNESDAYS AT 1230PM

 

 

 

 

 

 

 

One of our members Ann Groninger has organized 1230pm Mountain Bike Ride on Wednesdays. 12:30pm 

It is the Bikelaw Midweek Lunchtime Ride: Roll through Charlotte by road and trail to Renaissance Park, one full lap of all singletrack, and back. Mountain bike preferred but doable for experienced cross cyclists. We will ride for approx. 1.5 hours. Mileage will vary.

You can find more information on the middle of the page of the link below.

http://weeklyrides.com/index.php?option=com_content&view=category&layout=blog&id=28&Itemid=25

 


CF WOD 4/3

Strength:

Back Squat 5-3-3-1

WOD:

AMRAP 20

300m Row

20 Slam Balls (30/20)

5 Wall Walks

1 Rope Climbs


We do a lot of work in the mornings. New folks and Veterans alike are bound to feel a little tweak, a little tightness, inflammation or over-exertion at some point or another. It’s the nature of being active. You are going to feel sore and you may even find it hard to move some muscles, especially if you have never worked out before. But there is a difference between being sore and being injured.

Soreness:
Sore? More sore 2 days after a workout than immediately after? That’s typical. It’s called Delayed Onset Muscle Soreness or “D.O.M.S.”. From the following article:

When you find yourself sore after a tough workout, try these methods to deal with your discomfort. Although not all are backed up with research, many athletes report success with some of the following methods.

  • Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down.
  • Rest and Recover. If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment.
  • Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
  • Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
  • Use R.I.C.E., the standard method of treating acute injuries, if your soreness is particularly painful.
  • Perform Gentle Stretching. Although research doesn’t find stretching alone reduces muscle pain of soreness, many people find it simply feels good.
  • Try a Nonsteroidal Anti-inflammatory. Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won’t actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended.
  • Try Yoga. There is growing support that performing Yoga may reduce DOMS.
  • Listen to Your Body. Avoid any vigorous activity or exercise that increases pain.
  • Allow the soreness to subside thoroughly before performing any vigorous exercise.
  • Warm Up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).

Injuries:
The most common forms of injuries in bootcamp are pulled or inflamed muscles, shin splints and sore knees or ankles. If you’ve had surgery in one of those areas, you are more likely to experience injury.

The last thing we want is to cause an injury or exacerbate an existing one. If you have an injury, let an instructor know as soon as you can. We will either find an alternate exercise for you. Or, if the injury is severe enough, you will want to take a day or two of rest. Just let us know. The last thing you want to do is push through it and possibly make it worse.

One defense against injury is stretching. If you didn’t have a lot of time to stretch at bootcamp, stretch more at home in the shower while your muscles are warm and loose. The best treatment for an injury is the above action plan known as RICE or Rest—Ice—Compression—Elevation. Here are the steps:

  •  Rest the affected area
  •  Apply ice to the affected area every 15 to 20 minutes every two hours for the first 24 hours. Use a towel to apply the ice or use a bag of frozen vegetables as a substitute.
  • Compress the affected area to minimize swelling. Do this by applying an ACE bandage or other loose wrapping around the area. Don’t cut off blood flow.
  • Elevate the area if possible by lifting it above heart level.

*Anyone else see the tents by the stage this morning?
**Push Up Challenge Day 3.
***Tomorrow, we talk sugar.

4/3 Workout:
WoD: 2 minutes Jump Rope followed immediately by 10 min AMRAP of 15 Squats, 15 Mountain Climbers, 15 Wall Jumps followed immediately by 200 Jump Rope Singles. Finisher: 10 Hill Sprints.


4/3 BC

4/3 Workout:
WoD: 2 minutes Jump Rope followed immediately by 10 min AMRAP of 15 Squats, 15 Mountain Climbers, 15 Wall Jumps followed immediately by 200 Jump Rope Singles. Finisher: 10 Hill Sprints.


CF Blog 4/4

Skill:

Turkish Get-up

WOD:

“Cement Mixer”

7 three minute rounds of:

400m Run

12 Toes 2 Bar

*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. If you do not finish a round in 3 minutes take the next round off and go after that.

“Double trouble”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 4: Do 4 push-ups today 🙂

 

 

 

 

IT’S HOT OUTSIDE AND IT’S TIME TO START THINKING ABOUT HYDRATION:

In case you haven’t noticed, it has been unusually hot already this year and it’s only the first week of April. The last thing we want to do is overheat when we train in this kind of weather. We need to start thinking about hydrating and staying cool as we move into these spring and summer months. Since we don’t have AC in the gym, what we need to do is start acclimating.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). We are, however, going to need to draw the line at undies. Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

Thanks,

Hirst

 

LADIES AND GENTS: DUE TO THE EASTER HOLIDAY THE GROUP OUTING TO THE CHARLOTTE CHECKERS GAMES HAS BEEN CANCELLED


CF WOD 4/4

Skill:

Turkish Get-up

WOD:

“Cement Mixer”

7 three minute rounds of:

400m Run

12 Toes 2 Bar

*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. If you do not finish a round in 3 minutes take the next round off and go after that.


Comparison too harsh?

Obesity. Type II Diabetes. Hypertension. And Heart Disease. More and more research is showing that sugar is at the root of many of our health issues. I mean, it was even on 60 Minutes! With Dr. Sanjay Gupta, no less! Kidding and exclamation points aside, it’s high time we stop nodding our heads when hear and read or watch these stories… and start changing some patterns in our lifestyles. Sugar is a toxin.

Make some time today to watch these videos.

Here’s a link to the story and transcript.

Or you can watch the segment here (15 min, including some quick commercials)

But WAIT! That’s not all. The 60 Minutes Overtime continues the discussion and even gets intohow sugar affects our kids. Watch that here.

4/4 Workout:
Seven 3-minute rounds of: 400m Run + 10 Hand Release Push Ups.


4/4 Workout:
Seven 3-minute rounds of: 400m Run + 10 Hand Release Push Ups.


Endurance 4/4

Endurance 4/4 WoD: Partner sprints surprise!

There should be no issue with sharing the track since school is out for spring break.  BUT if there is, we’ll be at the smaller track at Woodlawn/Barclay Downs.

There will be no group run on Saturday 4/8. 

Happy Easter!


CF Blog 4/5

Strength:

Deadlift 3-3-3

WOD:

“Continuous Box Jumps and Push-ups”

1 Box Jump (24/20) and 1 Push-up the first minute. 2 Box Jumps and 2 Push-ups the second minute. 3 Box Jumps and 3 Push-ups the third minute and so on. Continue until you cannot get the allotted Box jumps and Push-ups completed in the minute.

“The White Mamba”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 5

 

 

 


CF WOD 4/5

Strength:

Deadlift 3-3-3

WOD:

“Continuous Box Jumps and Push-ups”

1 Box Jump (24/20) and 1 Push-up the first minute. 2 Box Jumps and 2 Push-ups the second minute. 3 Box Jumps and 3 Push-ups the third minute and so on. Continue until you cannot get the allotted Box jumps and Push-ups completed in the minute.


Thursday’s off and running, dig through this pile for some Random Notes.

Awkward. Revolution. Sleep. Cardiac. Snapguide. PaleoBunny. 99. Baseball/Music. E[nstitute]. …and How Do I Convince Someone to Try Paleo?

4/5 Workout:
WoD: Seven 3 minute Rounds of 2 Hill Sprints, 15 Extreme Jacks, 10 Fire Hydrants (ea. leg), 5 Yard Sales. Finisher: Tabata Wall Sit/Squat.


4/5 BC

4/5 Workout:
WoD: Seven 3 minute Rounds of 2 Hill Sprints, 15 Extreme Jacks, 10 Fire Hydrants (ea. leg), 5 Yard Sales. Finisher: Tabata Wall Sit/Squat.


CF Blog 4/6

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

“Alex”

 

 

 

 

 

 

 

 

 

 

MOGA is having a soft opening on Monday, April 9th.

 

 

 

From Beth and Breeze,

We are so excited to share our new journey with you! Please join us in class starting April 9th for our soft opening for friends and family.

During the month of April, we will be offering our new student specialto everyone!  Yes, that’s right – 5 classes for $15.00!!

So what is Moga?  Moga was created for YOU – the Crossfit Athlete, Triathlete, the Investment Banker, or stay at home parent.  It’s a blend of deep stretch/restorative yoga, Thai Yoga Massage, and mobility exercises that will increase your overall well-being, performance, and everyday movement.
Visit MogaCharlotte.com to find out more information and to sign up for classes online – spaces are LIMITED so sign up before the spots are gone!
We will start selling memberships and packages on April 9th at the studio.

Location:
2108 South Blvd. – #202
Charlotte, NC 28203
PUSH-UP CHALLENGE DAY 6


CF WOD 4/6

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups


“I went to Mexico once and rented a car and abused it, playing ‘Gas-o, Brake-o.’ To play Gas-o, Brake-o I keep the gas pedal pegged to the floor and accelerate and decelerate with the brake. WHAM! I’m redlining. WHAAAAAH! until the car is about to blow up. So I swing into my hotel and park the car and a guy comes running up to me and says, ‘Señor!,’ pointing at the rear tire because it’s erupted into flames.”

Continue reading…

Have a great weekend.

4/6 Workout:
Skill: Pull Up, Speed: Prowler x 5, WoD: Continuous Box Jump + Push Up Ladder.


BC 4/6

4/6 Workout:
Skill: Pull Up, Speed: Prowler x 5, WoD: Continuous Box Jump + Push Up Ladder.


CF Blog 4/7

Strength:

Tire Flips 3-3-3-3

WOD:

50 Double Unders

50 Walking Lunges

25 Push-ups

25 KB Swings (1.5/1)

40 Double Unders

40 Walking Lunges

20 Push-ups

20 KB Swings (1.5/1)

30 Double Unders

30 Walking Lunges

15 Push-ups

15 KB Swings (1.5/1)

20 Double Unders

20 Walking Lunges

10 Push-ups

10 KB Swings (1.5/1)

10 Double Unders

10 Walking Lunges

5 Push-ups

5 KB Swings (1.5/1)

 

“Eric showing how not to land on top of a box”

 

 

 

 

 

 

 

 

 

 

Push-up Challenge Day 7

 

 

 

Don’t forget about MOGA’s soft opening on Monday, April 9th:

 

 

 

From Beth and Breeze,

We are so excited to share our new journey with you! Please join us in class starting April 9th for our soft opening for friends and family.

During the month of April, we will be offering our new student specialto everyone!  Yes, that’s right – 5 classes for $15.00!!

So what is Moga?  Moga was created for YOU – the Crossfit Athlete, Triathlete, the Investment Banker, or stay at home parent.  It’s a blend of deep stretch/restorative yoga, Thai Yoga Massage, and mobility exercises that will increase your overall well-being, performance, and everyday movement.
Visit MogaCharlotte.com to find out more information and to sign up for classes online – spaces are LIMITED so sign up before the spots are gone!
We will start selling memberships and packages on April 9th at the studio.

Location:
2108 South Blvd. – #202
Charlotte, NC 28203

CF WOD 4/7

Strength:

Tire Flips 3-3-3-3

WOD:

50 Double Unders

50 Walking Lunges

25 Push-ups

25 KB Swings (1.5/1)

40 Double Unders

40 Walking Lunges

20 Push-ups

20 KB Swings (1.5/1)

30 Double Unders

30 Walking Lunges

15 Push-ups

15 KB Swings (1.5/1)

20 Double Unders

20 Walking Lunges

10 Push-ups

10 KB Swings (1.5/1)

10 Double Unders

10 Walking Lunges

5 Push-ups

5 KB Swings (1.5/1)


CF Blog 4/8

WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x body weight)

Bench Press (body weight)

Squat Clean (.75x body weight)

 

**No Yoga class today, otherwise we are on a regular schedule**

 

 

“Brandon”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 8

 

 

MOGA is having a soft opening tomorrow night: Monday, April 9th.

 

 

 

From Beth and Breeze,

We are so excited to share our new journey with you! Please join us in class starting April 9th for our soft opening for friends and family.

During the month of April, we will be offering our new student specialto everyone!  Yes, that’s right – 5 classes for $15.00!!

So what is Moga?  Moga was created for YOU – the Crossfit Athlete, Triathlete, the Investment Banker, or stay at home parent.  It’s a blend of deep stretch/restorative yoga, Thai Yoga Massage, and mobility exercises that will increase your overall well-being, performance, and everyday movement.
Visit MogaCharlotte.com to find out more information and to sign up for classes online – spaces are LIMITED so sign up before the spots are gone!
We will start selling memberships and packages on April 9th at the studio.

Location:
2108 South Blvd. – #202
Charlotte, NC 28203

CF WOD 4/8

WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x body weight)

Bench Press (body weight)

Squat Clean (.75x body weight)


CF Blog 4/9

Strength:

Snatch on-the-minute for 10 minutes

WOD:

4 Rounds

400m Run

3 Muscle-ups

6 HSPU

9 Burpees

“And they’re off”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”—Zig Ziglar

 

 

 

 

 

PUSH-UP CHALLENGE DAY 9

 

 

 

 

YOUR 2012 ULTIMATE CROSSFIT REGIONALS TEAM:

Taylor Seeloff

Ben Hunley

Brian Walsh

Jayme Bowles (team Captain)

Liz Naum

Kim Norton

These athletes will be competing for a spot in the 2012 Crossfit Games at the Mid-Atlantic Regionals on May 4- 6 at the Prince George’s Athletic and Learning Complex in Landover, MD. Please congratulate these men and women when you see them. They busted their butts during the Open to earn a spot on our team. Congratulations guys! We have a great team this year and I think we can do really well at the competition. Keep training hard and we look forward to cheering you on during the Regionals and beyond!!! It’s Beastmode time!

Come cheer your teammates on this year at the 2012 Mid-Atlantic Regionals.  Not only is it a great competition to watch but to have a little bit of home with you on the road will be a big boost for our athletes. They would love to have some of you with them in the crowd cheering them on while they throw down.

To purchase tickets to the 2012 Mid-Atlantic Regionals click here: https://events.cuetoems.com/cfregion_midatlantic/OnlineTicketSales.aspx

 

 

 

 

 

 


CF WOD 4/9

Strength:

Snatch on-the-minute for 10 minutes

WOD:

4 Rounds

400m Run

3 Muscle-ups

6 HSPU

9 Burpees


“You should wake up stoked, not broken.”

Back pain (ahem!)? Check your sleep. Specifically the “how” part.

Watch this video. Think about what you need to do to sleep better.

4/9 Workout:
Gettin’ all up in the Ab Wheel.

 


BC 4/9

4/9 Workout:
Gettin’ all up in the Ab Wheel.


CF Blog 4/10

WOD:

“Fight Gone Bad”

3 Rounds

1 min Wall Balls (20/14)

1 min Sumo Deadlift High-pull (75/55)

1 min Box Jumps (20″)

1 min Push Press (75/55)

1 min Row (Calories)

1 min Rest

“Elyse”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 10


CF WOD 4/10

WOD:

“Fight Gone Bad”

3 Rounds

1 min Wall Balls (20/14)

1 min Sumo Deadlift High-pull (75/55)

1 min Box Jumps (20″)

1 min Push Press (75/55)

1 min Row (Calories)

1 min Rest


“Ciabatta?” No, Amorette. Tabata…

What the heck is “Tabata”? It’s an interval training method by Dr. Izumi Tabata (former Japanese Olympic speed-skating coach and exercise researcher), developed to increase anaerobic (vs. aerobic) capacity and push an athlete’s VO2 max. It consits of 20 seconds of movements, followed by 10 seconds of rest for 8 intervals over 4 minutes. Lots of info on Tabata’s Protocol here, here and here.

Tabata your job?

4/10 Workout:
WoD: Tabata Push Ups, Sit Ups, Dips and Squats. 1 min rest between movements. SPEED: Hill Sprints every 30 sec for 3 minutes.


BC 4/10

4/10 Workout:
WoD: Tabata Push Ups, Sit Ups, Dips and Squats. 1 min rest between movements. SPEED: Hill Sprints every 30 sec for 3 minutes.


CF Blog 4/11

Strength:

Hang Power Clean 3-3-3-3

WOD:

50-40-30-20-10

Ball Slams (30/20)

Abmat Sit-ups

Cash Out:

Max Effort Wall Sit

“Chris is a pretty good guy for a Michigan Wolverine fan :)”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 11

 

 

 

 

 

NO SHORTCUT by Lisbeth Darsh @ crossfitlisbeth.com

Work harder. Work smarter. Love more.

That’s not the answer we’re looking for (any of us) but it’s the path to almost everything we want–in the gym, in our jobs, in our lives.

We like to think — we hope — there is an easier answer, a better path, a shortcut through what looks to be some dark and nasty woods. There isn’t.

Stop searching for the shortcut and start moving. The sunlight is on the other side of that forest.

Work harder. Work smarter. Love more.


CF WOD 4/11

Strength:

Hang Power Clean 3-3-3-3

WOD:

50-40-30-20-10

Ball Slams (30/20)

Abmat Sit-ups

Cash Out:

Max Effort Wall Sit


And I raaaan....

Running. We can all be better at it. Whether sprinting, running longer distances or just warming up… like everything we do there is a skill and technique. Since I feel fairly certain we’ll run again, below are some tips from my endurance-guru friend Dee to keep in mind as you practice your running. Skills take practice…

Some things to keep in mind:
1. Gravity is your friend – A slight lean forward with ankles hinged can help propel you forward naturally. (Peep the pic Alexis posted on our FB page)
2. Pick your feet up behind you (as you lean forward) instead of reaching them far out in front.
3. Avoid heel striking – try to stay toward the balls of your feet, but not quite on your toes.
4. Run with your shoulders un-tensed and fists un-clenched.
5. Avoid side-to-side swinging of your arms and try to let them move naturally forward and back.
6. Breathing is important. Don’t forget to do so. In the nose, out the mouth.

Some of this stuff may seem rudimentary, but simple reminders can help us run more efficiently. Obviously, any adjustments will affect your running in both time and muscle fatigue/soreness. Keep Deetheses tips in mind as you continue your running development. Keep practicing… we’ll get some more running in soon. I promise.

4/11 Workout:
SPEED: 10 x 200m Sprints + 10 Lunges. Rest is 60 seconds. Finish with some core work.

Push Ups: 11


BC 4/11

4/11 Workout:
SPEED: 10 x 200m Sprints + 10 Lunges. Rest is 60 seconds. Finish with some core work.


Endurance 4/11

WoD: 2 minutes on, 1 minute rest AMDAP 30 minutes

Congrats to Marcus on his first 10k race!  Awesome performance on a trail too!!

6:30 AG Middle School Track – If the track is being used, the group will go down to the smaller track at corner of Woodlawn/Barclay Downs.  This should not be an issue moving forward, but just in case…

 


CF Blog 4/12

Skill:

Pull-ups (dead hang, kipping, butterfly)

WOD:

4 Rounds

5 Dead Hang Pull-ups

5 Shoulder to Overhead (135/95)

15 Bar Facing Burpees

Cash Out:

2k Row

“The killa and the scala… My shirt would say wodskippa.”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 12

 

 

 

 

 

**IF YOU TAKE A KETTLEBELL OUTSIDE TO TIE A DOG UP BRING IT BACK IN WHEN YOU ARE DONE. THIS IS EXPENSIVE EQUIPMENT THAT CAN RUST OR BE STOLEN. PLEASE TAKE THAT INTO CONSIDERATION**


CF WOD 4/12

Skill:

Pull-ups (dead hang, kipping, butterfly)

WOD:

4 Rounds

5 Dead Hang Pull-ups

5 Shoulder to Overhead (135/95)

15 Bar Facing Burpees

Cash Out:

2k Row

 


BC 4/12

4/12 Workout:
WoD: AMRAP20 of 400m Run + 25 Squats. CASH OUT: Centipede.


Thursday’s Random Notes:

MasterStorytelling. FaceStagram. OddsBeatingEntrepeneurs. ObamaMustaineRiffs. SpringpadGoesSocial. NFLViolenceSimmons. HillaryTexts. MobileUsage. FoxNewsMole. BeatProcrastination. DefinitiveFoodPrepGuide. BeerSmarts. Axl-lessGnRHoF. PriceFixers. FaceBookUncool. SpotifyRoyalties. BirchBox4Men. WorldHappiness. WorldChanger.

4/12 Workout:
WoD: AMRAP20 of 400m Run + 25 Squats. CASH OUT: Centipede.

Push Ups: 12


CF Blog 4/13

Strength WOD:

Back Squat 3-3-3-3

Bench Press 5-5-5-5

Cash Out:

Partner Abs

25 (each) Med Ball Throw Sit-ups

25 (each) Seated back-to-back Med Ball Twist Pass

25 (each) Leg Throws

“J-Bird”

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 13


CF WOD 4/13

Strength WOD:

Back Squat 3-3-3-3

Bench Press 5-5-5-5

Cash Out:

Partner Abs

25 (each) Med Ball Throw Sit-ups

25 (each) Seated back-to-back Med Ball Twist Pass

25 (each) Leg Throws


Thanks for the great workout today, Boone.

Do you ever watch people run? Well, I do. And if you do watch, you’ll notice some differences in technique, style, flavor… whatever you wanna call it. People run differently. And for different reasons. Let’s explore a couple points about musculature and strength and how such things affect running.Got anything to add from your own experience? By all means… share.

Runners Need Strong Glutes

The Heel Whip

The Deep Hip Flexor / Iliopsoas

The 10 Best Mobility Exercises for Runners

4/13 Workout:
“The Boone” 4 x 4-minute AMRAPs with 1 minute rest between. Partner One does 50m farmer’s walk while the other does movement: 1.  Situps 2.  Plank 3.  K2E 4.  2-Broken-Legged-Table Pose. Finish with 13 Burpees.


4/13 BC

4/13 Workout:
“The Boone” 4 x 4-minute AMRAPs with 1 minute rest between. Partner One does 50m farmer’s walk while the other does movement: 1.  Situps 2.  Plank 3.  K2E 4.  2-Broken-Legged-Table Pose. Finish with 13 Burpees.


CF Blog 4/14

WOD:

800m Run

100 Double Unders

10 Muscle-ups

25 Burpees

25 KB Swings (1.5/1)

25 Box Jumps (24/20)

10 Squat Cleans (155/105)

100 Double Unders

800m Run

“Boys love Bacon”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 14


CF WOD 4/14

WOD:

800m Run

100 Double Unders

10 Muscle-ups

25 Burpees

25 KB Swings (1.5/1)

25 Box Jumps (24/20)

10 Squat Cleans (155/105)

100 Double Unders

800m Run


CF Blog 4/15

Strength/Speed:

Prowler Push 2-2-2-2-2

WOD:

AMRAP 15

250m Row

15 Overhead Walking Lunges (45/25)

10 Back Extensions

1 Rope Climb

10 Med Ball Throws (20/14)

15 Abmat Sit-ups

“T”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 15

 


CF WOD 4/15

Strength/Speed:

Prowler Push 2-2-2-2-2

WOD:

AMRAP 15

250m Row

15 Overhead Walking Lunges (45/25)

10 Back Extensions

1 Rope Climb

10 Med Ball Throws (20/14)

15 Abmat Sit-ups


CF Blog 4/16

“Congratulations to EC who qualified for the Pan Am Masters and to Mie for PRing both her Snatch and Clean & Jerk this weekend!!!

Strength:

OHS 5-3-3-3-1

WOD:

“Freddy Krueger”

21-15-9

KB Swings (2/1.5)

Burpees

Cash Out: (not for time)

Toes 2 Bar 10-10-10

“Post your Shalbert family captions in the comments below”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Some people are motivated by visualizing themselves reaching their dream. Some people are motivated by the nightmare of not reaching it. Do both.”–Robert G. Allen  

 

 

 

 

PUSH-UP CHALLENGE DAY 16


CF WOD 4/16

Strength:

OHS 5-3-3-3-1

WOD:

“Freddy Krueger”

21-15-9

KB Swings (2/1.5)

Burpees

Cash Out: (not for time)

Toes 2 Bar 10-10-10


Great work today, everyone. A heckuva start to the week! Keep comin’ back… there’s lots more goodness where that came from. It’s gonna be a great one this week.

Don’t forget your push ups, challenge folks… 16 today.

Oh, and Happy Yesterday!

4/16 Workout:
WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints. WoD2: 2 Rounds of 15 Wall Jumps, Stair Run, 15 Dips. Also, some Ab throwdowns mixed in…


4/16 BC

4/16 Workout:
WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints. WoD2: 2 Rounds of 15 Wall Jumps, Stair Run, 15 Dips. Also, some Ab throwdowns mixed in…


CF Blog 4/17

Strength:

Weighted Pull-ups 5-5-3-3-1

WOD:

3 Rounds

400m Run

25 Double Unders

10 Ring Dips

25 Abmat Sit-ups

“Lizard and the Silver Fox”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 17

 

 

 

 

 

 

HOPE FOR SOMEONE TO CHASE by Lisbeth Darsh @ http://crossfitlisbeth.com/

“Oh good, she’s here.”

How many times have you seen someone enter the class and you’re happy? Not because you know them or you like them (duh) but because you know they’re slower or weaker than you? Because you know you can beat them? Because you know you probably won’t be last in this WOD?

Admit it. You’ve done it. Almost everyone has. (Maybe not saints. Or Rich Froning. I’m pretty much going to bet though that Fitness Lonnie has some kind of victory dance for this moment.)

“Whew. I won’t be last today.”

It’s human nature. Our ego. The need to protect our fragile little psyche.

And it’s kind of wrong. Self-limiting, at best. Mostly, just kind of sad, when you think about it.

Because what would make us better would be a class of people better than us. A bunch of folks we’re chasing. A bunch of folks we’re pretty damn scared will catch us and pass us by. That would make us run faster, lift more, do more, be more.

Not playing big in the kiddie pool. Because you’re a big tough shark if you’re the only fin in the water.

Life’s a little different when you see fins above the surface everywhere.

Don’t just be happy for the competition that you can beat. Be thrilled that someone is going to challenge you today, make you work harder, make you earn every tiny victory. Or maybe defeat you and create the smoldering embers that will keep your fire burning —  a fire that may one day erupt into some greater victory than you ever dreamed of in this small battle today.

Be grateful for your competition, for used properly, they really are the key to your success. And that’s really why you’re here in this CrossFit class anyhow, and not just dancing around in your living room.


CF WOD 4/17

Strength:

Weighted Pull-ups 5-5-3-3-1

WOD:

3 Rounds

400m Run

25 Double Unders

10 Ring Dips

25 Abmat Sit-ups


Bryan, for one, loves coffee.

“…caffeine raises blood pressure, but habitual coffee drinkers are half as likely to die of heart failure as those who don’t fill their mug daily. And while caffeine spikes blood sugar, a java habit may help you dodge diabetes.”

Check this article from Men’s Health on caffeine, coffee and it’s effects on our health. (For the record, we’re talking coffee here… not triple soy latte pumpkin spice dry cappucino two vanilla shot espressos. That’s sugar.)

Tomorrow, a word operating in and around your comfort zone.

4/17 Workout:
WoD1: “Running, Jumping, Cindy-ish”: 5 Push Ups, 10 Fire Hudrants, 15 Squats, run to the stage, 10 Jump ‘n Touch on the Wall, Run Back. WoD2: 5min AMRAP of 10 Bar Rows-Sprint-10Sit Ups-Sprint.


BC 4/17

4/17 Workout:
WoD1: “Running, Jumping, Cindy-ish”: 5 Push Ups, 10 Fire Hudrants, 15 Squats, run to the stage, 10 Jump ‘n Touch on the Wall, Run Back. WoD2: 5min AMRAP of 10 Bar Rows-Sprint-10Sit Ups-Sprint.


After years of being the classic yo-yo dieter, I finally had my “ah-ha moment” in October 2011! I realized that in order to be successful in reaching my fitness goal, I had to make a healthier commitment to my new lifestyle. So then I began the CrossFit Journey. Since joining CrossFit, my experience with the workouts has given me a new-found excitement and a welcome challenge. The camaraderie at the gym with the great trainers and fellow CrossFitters has provided me the needed support and encouragement. My CrossFit WODs and early morning runs with my Maltese Rocco have physically transformed me into the person I am today. The Paleo diet gave me the nutritional foundation to learn how to enjoy natural foods for optimal results and performance. Well, I’m excited to say, 100 pounds later, I’ve almost achieved my goal and look forward to my future as I continue to become my best fit self.

Name: LaSonya Williams
Crossfitting Since: July 2011
How Often: 4-5 times a week
Favorite Workout: Any WOD that motivates me to drive from Cornelius or Salisbury
Least Favorite: Anything Burpee J
Personal Crossfit Goal: Become my best fit self
Who at the gym you admire the most: All of the strong women participating in CF
Favorite Workout Jam: All things Hip Hop
Slogan for my t-shirt: “The pain of discipline is easier than the pain of regret”
Why Ultimate CrossFit: Ultimate has such a great group of people.  I really enjoy the WODs and there’s so much accommodation in the times for the classes offered.


CF Blog 4/18

Strength:

Clean & Jerk 1-1-1-1-1-1-1

WOD:

“Tabata Rows”

20 Seconds on 10 seconds off for 8 Rounds

The Goal is 1000m.  There is a 1 burpee penalty for every 5m below 100om that you row.

 

“Courtney and Amanda”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 18

 

 

 

 

 

 

 

 

 

 

 

what: sea wheeze, lululemon’s first half marathon! when: august 11, 2012

where: vancouver, bc

why: yoga. run. party. who wouldn’t want to go? great opportunity to train with other people in the community! and then get out of charlotte for a weekend and have an amazing time!

where can i find more information: http://www.seawheeze.com/

Lululemon’s Charlotte goal: to have 50 people run the race and party post race! (we can’t let other cities beat us out!)

 


CF WOD 4/18

Strength:

Clean & Jerk 1-1-1-1-1-1-1

WOD:

“Tabata Rows”

20 Seconds on 10 seconds off for 8 Rounds

The Goal is 1000m.  There is a 1 burpee penalty for every 5m below 100om that you row.


BC 4/18

4/18 Workout:
SKILL: Pull Up. WoD: 3 Rounds, 5 Stations, 1 minute at each: Ring Rows, Ball Slams, Renegade Rows, Side Ball Toss, Plank.


This makes me happy.

HARWOOD, Md., April 17, 2012 – Agriculture Deputy Secretary Kathleen Merrigan announced today that USDA will be investing in farm to school programs nationwide to help eligible schools improve the health and wellbeing of their students and connect with local agricultural producers. Merrigan joined students at Southern High School to announce the new program that will promote opportunities for nutrition and agriculture education while providing new economic opportunities for food producers of all kinds and communities nationwide. Students at the school displayed and highlighted their farm to school efforts with a tour of the school’s greenhouse.

“School cafeterias are great places to champion U.S. agriculture and to teach students where their food comes from,” said Deputy Secretary Merrigan. “More and more, schools are connecting with their local farmers, ranchers and food businesses each day and these programs are a great way to bring more local offerings into school cafeterias and support U.S. producers as well. As we struggle with obesity and associated diet related diseases, farm to school programs give us one important tool to help our kids make lifelong healthy eating choices.”

continue reading. As of yesterday, schools and school systems can apply for the $3.5 million in grants that the USDA anticipates (an additional $1.5 million will be invested in training and technology, administration or other grants.

Read more about the USDA’s Farm to School program here.

4/18 Workout:
SKILL: Pull Up. WoD: 3 Rounds, 5 Stations, 1 minute at each: Ring Rows, Ball Slams, Renegade Rows, Side Ball Toss, Plank.


Endurance 4/18

WoD: 5 minutes on, 2 minute rest, 5 rounds

6:30 AG Middle School Track

*Couple of notes for 4/18: Forecast looks like rain.  We will run in the rain but NOT if it there is lightning.  A confirmation will be posted on the website by 4 pm or text or call at 704-491-8018.

**If the track is full because of a school related game, we will move to the shorter tract at Barclay Downs/Runnymeade

Saturday 4/21 – The Sarcoma Stomp 5k is being held at McAlpine Park this Saturday!  There will be no group run from the Booty loop but I encourage everyone to sign up and participate in this great fundraising event for sarcoma research!

The second annual fundraiser for The Paula Takacs Foundation will be The Sarcoma Stomp 5K Run, 3K Fun Run/Walk, and Kids’ Dash. Proceeds of this fundraiser will benefit Memorial Sloan-Kettering Cancer Center, the world’s oldest and largest cancer center. It will be held at the McAlpine Creek Greenway 5K course at 8711 Monroe Rd. in Charlotte, NC at 9:00 am. The 3K Fun Walk begins at 9:05 am; the Kids’ Dash starts at 9:45 am.

 


CF Blog 4/19

Strength:

Weighted Push-ups 5-5-3-2-1

WOD:

10-9-8-7-6-5-4-3-2-1

Burpees Pull-ups

GHD Sit-ups

Ball Slams (30/20)

“DB”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 19


CF WOD 4/19

Strength:

Weighted Push-ups 5-5-3-2-1

WOD:

10-9-8-7-6-5-4-3-2-1

Burpees Pull-ups

GHD Sit-ups

Ball Slams (30/20)


Some repeats, some new. Search and find in this week’s Random Notes…

Superheros. Sweet Apple. Tumblr. Cubelessness. Beat the Attack. The Shakes. School Lunch. Anxious Smarts. Deliciousness. Elaine. Dick Clark’s Cave.

4/19 Workout:
INTERVAL: 4 Rounds of 400m Run Forward / 200m Run Backward + 5 Burpees. CASH OUT: Core Work.


4/19 BC

4/19 Workout:
INTERVAL: 4 Rounds of 400m Run Forward / 200m Run Backward + 5 Burpees. CASH OUT: Core Work.


CF Blog 4/20

“Push-up Challengers, Thank you so much for signing up and participating. Because of you we were able to raise almost $800 for the Wounded Warrior Project. Thank you all very much!”

Strength:

Deadlift 4-4-4

WOD:

3 Rounds

25 Air Squats

1 Rope Climb

400m Run

20 KB Snatches (1.5/1)

“Rob’s weighted push-ups”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 20

 

 


CF WOD 4/20

Strength:

Deadlift 4-4-4

WOD:

3 Rounds

25 Air Squats

1 Rope Climb

400m Run

20 KB Snatches (1.5/1)

 


I had an interesting question this morning. “When will I not be sore?” My answer is probably never. I mean, not in this program at least. Soreness means your body is adapting. And we constantly change the variable to which we’re adapting, so it stands to reason that you’ll continue to be sore. Right? Now, if we did the same thing over and over every day, you would probably see that soreness decrease quite a bit. But we’re going to always change two things… the movement and the intensity. So, you probably won’t ever really adapt. That’s kind of the point. Soreness lets you know you’re working hard. Embrace the soreness.

To look at it another way: when you are no longer sore, you may need to look at increasing the intensity in your workouts. If that happens, please ask me about how we can make you sore again…

For a more professional and elaborate response to that question, read this great article from WebMD.

Starbucks is phasing out the use of beetle extract for food coloring in their coffee. Well, thanks for that, Starbucks.

4/20 Workout:
End-O.


4/20 BC

4/20 Workout:
End-O.


CF Blog 4/21

WOD:

“Blake”

4 Rounds

100ft Overhead Walking Lunges (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 HSPU

 

 

 

 

 

 

 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

PUSH-UP CHALLENGE DAY 21


CF WOD 4/21

WOD:

“Blake”

4 Rounds

100ft Overhead Walking Lunges (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 HSPU

 


CF Blog 4/22

WOD 1:

AMRAP 9

2 Power Cleans @ 70% of your 1RM

8 Toes 2 Bar

Rest 3 min

WOD 2:

AMRAP 9

200m Row

15 Push-ups

“Krystina”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 22


CF WOD 4/22

WOD 1:

AMRAP 9

2 Power Cleans @ 70% of your 1RM

8 Toes 2 Bar

Rest 3 min

WOD 2:

AMRAP 9

200m Row

15 Push-ups


CF Blog 4/23

Strength:

Back Squat 2-2-2-2 @ 80-90%

WOD:

5 Rounds

5 Power Snatches (95/65)

35 Double Unders

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.”–Stephen R. Covey  

 

 

 

 

 

PUSH-UP CHALLENGE DAY 23


CF WOD 4/23

Strength:

Back Squat 2-2-2-2 @ 80-90%

WOD:

5 Rounds

5 Power Snatches (95/65)

35 Double Unders

 


You may have heard the term “Active Recovery” this morning. Seems like an oxymoron, huh? But it’s very beneficial in recovery from intense exercise, especially the short burst-type of sprinting we did this morning. From the article posted at the end of this blurb:

“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.”

Read the entire article here.

4/23 Workout:
Sprint Intervals of 20 active / 40 rest, 15 minutes. “Grinder” 10-1 Wall Jumps / 1-10 Push Ups.


4/23 Workout

4/23 Workout:
Sprint Intervals of 20 active / 40 rest, 15 minutes. “Grinder” 10-1 Wall Jumps / 1-10 Push Ups.


CF Blog 4/24

Skill Work:

Muscle-ups (if you have muscle-ups work on 3 x max reps)

WOD:

3 Rounds

400m Run

3 Muscle-ups

15 Wall Balls (30/20)

10 DB Bent Over Rows (45/30)

“Heath, Aaron and Samy”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 24


CF WOD 4/24

Skill Work:

Muscle-ups (if you have muscle-ups work on 3 x max reps)

WOD:

3 Rounds

400m Run

3 Muscle-ups

15 Wall Balls (30/20)

10 DB Bent Over Rows (45/30)

 


A little reminder… so we remember why it is that we do this stuff.

Question: Where do you find yourself on this chart?

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 & fitness and guards against sickness. If you are fit, you’d first have to pass through the phase of being well before you can get sick. Make sense? Fitness 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

4/24 Workout:
10+10+10+10 (x 10) of Broad Jumps, Yard Sales, Superstars and Fire Hydrants. + 800m Indian Run.


BC 4/24

4/24 Workout:
10+10+10+10 (x 10) of Broad Jumps, Yard Sales, Superstars and Fire Hydrants. + 800m Indian Run.


CF Blog 4/25

WOD:

5 Rounds

50m KB Farmer’s Walk (1.5/1)

25 Abmat Sit-ups

10 Box Jumps (30/24)

Cash Out:

Prowler Push 2-2-2-2

“Dalissia”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 25. We are now 1/4 of the way through. Are you feeling huge yet?

 

 

 

 

WE TELL OURSELVES by Lisbeth Darsh @ crossfitlisbeth.com

We tell ourselves all sorts of things.

“This weight is too heavy for me.” “I’m not a fast runner.” “I’ve never been agile.”

Well, f*** that.

Every time you tell yourself bullshit, you’re limiting yourself. Just because something was, doesn’t mean it has to be.

I’m slow as hell when I run. What’s that mean I should do? Run more. Get better. Get more efficient. Get faster.

You’re weak at the front squat. What should you do? Front squat more. Get better. Get more efficient. Get stronger.

Stop telling yourself what you are and start telling yourself what you could be.

Then work like hell to become that.

 


CF WOD 4/25

WOD:

5 Rounds

50m KB Farmer’s Walk (1.5/1)

25 Abmat Sit-ups

10 Box Jumps (30/24)

Cash Out:

Prowler Push 2-2-2-2


Today’s topics:

Diet and exercise.

Wow, that’s different. Not really. But kind of. Read on…

First link there is a roundtable discussion, Paleo vs. Vegan. Some arguments from experts on both sides of that discussion, along with some moderation. Proteins, grains… the thing they both seem to have in common is a stance against processed foods. Glad for that.

Second link is an article from the NY Times Magazine on exercise and it’s effect on your brain. Well, and mice’s brains. Is it mind games that keep the brain sharp? Or exercise. Check it out.

My conclusions are these: 1. I feel better and am more fit now than ever before in my life and I had meatloaf and veggies for breakfast. 2. My grandmother did the crossword puzzle and walked every day of her retirement (which was 30+ years) and attributed both of those items to living to be a very healthy 97 years old.

I invite your feedback.

4/25 Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 Push Ups, with 50 Jump Rope Singles between each set. WoD2: 10-9-8-7-6-5-4-3-2-1 Ball Slams, with 3 Burpees between each set. Cash Out: Core Work.

Pushps: 24


BC 4/25

4/25 Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 Push Ups, with 50 Jump Rope Singles between each set. WoD2: 10-9-8-7-6-5-4-3-2-1 Ball Slams, with 3 Burpees between each set. Cash Out: Core Work.


Endurance 4/25

WoD 1: 1 mile time trial

WoD 2: 6 x 400 m sprints, 1 minute rest

 

6:30 AG Middle School Track

If the track is unavailable we will go down to the smaller track at Runnymeade/Barclay Downs…and the workout will be altered slightly!


Back again in 2012, with new obstacles and a switch in direction from last year… our good buddy Taylor Wrenn and the CMPD Academy invite you out to the Police Academy for the Jump ‘n Run 5k! Last year was a lot of fun and this year promises to be even bigger and better. Info is below.

This year's course.

What is the Jump and Run 5K?
You’re invited to put yourself to the test. See what you’re made of. It’s not just free coffee and doughnuts. So I challenge you. Spend a little time in the shoes of Charlotte’s Finest. You think you have what it takes, huh? Well, now you have the chance to prove yourself. Join us at the Charlotte-Mecklenburg Police and Fire Training Academy for the Ultimate Team Competition. Just as each one of Charlotte’s Finest knows, no one works alone and the team is only as strong as its weakest link. Teams will consist of four members and the event is open to anyone with the guts to take on the challenge. Charlotte’s Finest face unknown challenges every day and so will you. The course objectives will not be announced ahead of time. All team members must complete each objective in order to successfully finish this event. The terrain consists of paved roads and cross-country woodlands. The distance is 3.1 miles. So I ask again…think you’ve got what it takes?

Why We Run
This Team Event supports the Charlotte’s Finest Legacy Foundation, a 501(c)3 non-profit organization set up to honor those officers who were killed in the line of duty.

The Charlotte’s Finest Legacy Foundation was established to organize and raise money for a scholarship to help those high school seniors who are wishing to pursue a career in Law Enforcement.

RACE FAQ
Q: Where is the race located?A: Charlotte-Mecklenburg Police and Fire Training Academy, 1700 Shopton Road, Charlotte, NC

Q: What time does the race start?
A:
0800 hrs (military time) or 8:00 am

Q: What is the course like?
A:
The course will be both paved asphalt and trail with some inclines and declines. You will have to navigate five “events” during the course.

Q: Is the course certified?
A: No, but measured with GPS.

Q: Is there a shorter “Fun Run”?
A: No.

Q: Can I walk this 5K, or do I have to run?
A:
This will be a team event, use whatever pace is necessary to finish.

Q: Is there a cut-off time?
A: No.

Q: Is there a race cap – a limit on the number of teams?
A: No.

Q: Can I get a refund if I enter and then can’t run?
A: Sorry, but no.

Q: Can I register the morning of the race?
A: Yes, but we encourage pre-race registration.

Q: Where do I pick up my race packet? Can I pick it up ahead of time?
A: At the Charlotte Police and Fire Academy at 1770 Shopton Road. Saturday June 2nd (Race Day) from 0630-0745 hours (6:30-7:45 am)

Q: Will the event be chip timed?
A: No, but the event is timed and will have posted results.

Q: Will there be finisher’s medals?
A: There will be finisher’s custom made awards. See photos from 2011 – but you     have to race to find out what 2012 will bring!

Q: How many aid stations will there be on the race course? Where will they be located?
A: Water stations at Mile 1, Mile 2, and the Finish Line.

Q: Will there be food after the race?
A: Yes – but sorry, no doughnuts.

Q: What happens if it rains?
A: We run!

Q: What happens if there is lightning?
A: Race day decision, but safety of our citizens is always our main concern.

Find out more and register here.

 

**Logo Illustration and Design by UCF’s own Brandon Reese and Carter Lewis.

 


CF Blog 4/26

WOD:

“Crossfit Total II”

1 RM Clean

1 RM Bench

1 RM Overhead Squat

“Alex”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 26

 

 

 

 

 

BIKELAW MID WEEK LUNCHTIME MOUNTAIN BIKE RIDE @ 12:30pm on Wednesdays

 

 

 

 

 

UCF members are welcome! Roll through Charlotte by road and trail to Renaissance Park, one full lap of all singletrack, and back. Mountain bike preferred but doable for experienced cross cyclists. We will ride for approx. 1.5 hours. Mileage will vary.

Info is on the middle of the page from this link. If you are interested in riding, your contact is Ann G.

http://weeklyrides.com/index.php?option=com_content&view=category&layout=blog&id=28&Itemid=25

 


CF WOD 4/26

WOD:

“Crossfit Total II”

1 RM Clean

1 RM Bench

1 RM Overhead Squat


Let’s run through this week’s collection of…

Carved Book Landscapes. Cool.

The Return of Tenacious D. Awesome.

The Lost Steve Jobs Tapes. The Wilderness Years.

…and a very inspiring tale about Jobs’ old neighbor. Thanks Chris M.

Coca-Cola Kills. Literally.

Contagious Eating Habits. Friends.

Lack of Vitamin D Cause of Increased Fat and Decreases Strength in Youth? Whoddathunkit?

Shorten Your Resume. Tips.

Jack White/Girls. Jack White/Boys. Alabama Shakes. Jools Holland.

Burger King to go Cage Free with Eggs and Chicken. By 2017. Progress, I guess.

Carving a Niche in Digital Music Distribution. Wayne Coyne.

7 Commonly Corrected Grammar Mistakes. That aren’t.

A Night w/ the World’s Most Hated Bands. Klosterman.

Tuesday = Houston. Bloggess = Funny.

4/26 Workout:
WoD1: 15min AMRAP of 15 Wall Jumps, 15 Dips, 15 Bar Rows + stairs and a hill. WoD2: Sprint 25m, recover backwards once every 45 seconds (x10).


4/26 BC

4/26 Workout:
WoD1: 15min AMRAP of 15 Wall Jumps, 15 Dips, 15 Bar Rows + stairs and a hill. WoD2: Sprint 25m, recover backwards once every 45 seconds (x10).


CF Blog 4/27

Skill:

Double Unders

WOD:

3 Rounds

400m Run

15 Burpees

500m Row

25 Double Unders

“Sarah”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 27


CF WOD 4/27

Skill:

Double Unders

WOD:

3 Rounds

400m Run

15 Burpees

500m Row

25 Double Unders


Welp… that’s it! That’s April’s BC session! We saw some huge improvements this month. Hope you enjoyed yourself and enjoyed the workouts.We always welcome feedback, so feel free to share.

You have the next two days to rest. Then it’s on again! Monday (yes, I know it’s still technically April) begins our May session, and… our third year of existence. So let’s get it on!

PS. Don’t forget to keep up with your push ups over the weekend.

4/27 Workout:
“Gettin’ Leggy Wit’ It!” + Hill Sprints.


4/27 Workout

4/27 Workout:
“Gettin’ Leggy Wit’ It!” + Hill Sprints.


CF Blog 4/28

WOD:

“Pheezy”

3 Rounds

5 Front Squats (165/110)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes 2 Bar

5 Push Jerks (165/110)

18 Hand Release Push-ups

 

 

 

 

 

 

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

 

PUSH-UP CHALLENGE DAY 28


CF WOD 4/28

WOD:

“Pheezy”

3 Rounds

5 Front Squats (165/110)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes 2 Bar

5 Push Jerks (165/110)

18 Hand Release Push-ups


CF Blog 4/29

Speed:

10 x 50m Sprints

WOD:

Tabata Sledge Hammer Strikes

rest 1 min

Tabata Row (Calories)

rest 1 min

Tabata KB Swings (1.5/1)

rest 1 min

Tabata Abmat Sit-ups

*Score is the least number of reps performed in any of the eight intervals

“Kristy”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 29


CF WOD 4/29

Speed:

10 x 50m Sprints

WOD:

Tabata Sledge Hammer Strikes

rest 1 min

Tabata Row (Calories)

rest 1 min

Tabata KB Swings (1.5/1)

rest 1 min

Tabata Abmat Sit-ups

*Score is the least number of reps performed in any of the eight intervals


CF Blog 4/30

Strength:

Press 5-5-5 @ 70%

WOD:

3 Rounds

300m Row

20 Wall Balls (20/14)

10 Pull-ups

“Oh Yeah!”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:   “ Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.”—Les Brown

 

 

 

 

 

PUSHUP CHALLENGE DAY 30


CF WOD 4/30

Strength:

Press 5-5-5 @ 70%

WOD:

3 Rounds

300m Row

20 Wall Balls (20/14)

10 Pull-ups

 


Happy Birthday to us! We’ve logged some serious reps and sweat over the past 2 years. We started this journey with Kate, Susan, Lisa, Lauren, Cassie, Marcy, Ashley and Dina 2 years ago. Our first day was rainy and, considering I’d quit my 9-to-5 job in Birmingham and moved here without the wife (temporarily… it was hard for her), I was just really hoping some folks would show up. They did. They came back after the first day. And we’re still doin’ our thang!

Thanks so much to all who have helped with our program and who inspire us to help motivate people in their health and fitness.

In honor of this occassion, we’ll be doing our entire first month’s programming +. We’ll spice things up where they need spicin’ and fill in a couple little holes. Lace ’em up… it’s gonna be a GREAT month!

Monday’s Workout:
“Tabata This’n” Push Ups, Sit Ups, Dips, Squats, Burpees. Tabata-style with 1 minute rest between movements. Score is lowest number of reps per movement.


4/30 BC

Monday’s Workout:
“Tabata This’n” Push Ups, Sit Ups, Dips, Squats, Burpees. Tabata-style with 1 minute rest between movements. Score is lowest number of reps per movement.


CF Blog 5/1

Strength:

Front Squat 5-3-3-1-1

WOD:

21 Power Cleans (95/65)

800m Run

15 Power Cleans (95/65)

800m Run

9 Power Cleans (95/65)

“UCF invades Gamecock Stadium”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This week marks the beginning of Ultimate Crossfit Bootcamp’s THIRD year. Thanks to all who have supported us over the past 24 months. We continue to grow and diversify and bring our brand of fitness to the Queen City. Big Up to Boone, Chad, Amber, Whitney and all our guest trainers. We appreciate it. Gettin’ dirty in the dark ‘n early… see ya in the park!

 

PUSH-UP CHALLENGE DAY 31


CF WOD 5/1

Strength:

Front Squat 5-3-3-1-1

WOD:

21 Power Cleans (95/65)

800m Run

15 Power Cleans (95/65)

800m Run

9 Power Cleans (95/65)

 


March-2012

CF Blog 3/2

Strength:

3 x Max Rep Ring Rows

WOD:

21-15-9-15-21

Push-ups

KB Swings (1.5/1)

Jumping Lunges

“Caution”

 

 

 

 

 

 

 

 

 

PALEO CHALLENGE UPDATE:

 

 

 

 

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

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

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

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

Sarah Coble’s Team – 178

Primal Princesses – 175

Beauty and the Beasts – 172

Kipping Paleo – 169

Paleo…So Easy a Caveman could do it – 165

Three Ladies and a Caveman – 164

Sir Mix A Lot Team

Honeybadger

Vicious and Delicious (missing week 5 log)

Team HAM

Boys of Bedrock

Paleo’d Out

Team Geico

 


CF WOD 3/2

Strength:

3 x Max Rep Ring Rows

WOD:

21-15-9-15-21

Push-ups

KB Swings (1.5/1)

Jumping Lunges

 


We’re off this week. so, here’s…

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

a workout: Rest.

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


BC WoD, 2/2

2/2: Rest.


CF Blog 3/3

WOD:

“2012 Crossfit Games Open WOD 12.2”

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

“Seth”

 

 

 

 

 

 

 

 

 

 

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

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

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

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

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

 

 

 

 

 

 

 

 

 

 

 


CF WOD 3/3

WOD:

“2012 Crossfit Games Open WOD 12.2”

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

 


CF Blog 3/4

WOD 1:

AMRAP 10

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups

*Rest 5 minutes*

WOD 2:

AMRAP 5

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups

“The girls hanging out”

 

 

 

 

 

 

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


CF WOD 3/4

WOD 1:

AMRAP 10

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups

*Rest 5 minutes*

WOD 2:

AMRAP 5

5 Hang Power Cleans (135/95)

10 HSPU

15 Abmat Sit-ups


CF Blog 3/5

WOD:

“Crossfit Total”

Back Squat 1 RM

Press 1 RM

Deadlift 1 RM

“Jaye”

 

 

 

 

 

 

 

 

 

 

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

 

 

 

 

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

 

The Crossfit Total by Mark Rippetoe from the Crossfit Journal

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

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

1) Don’t be stupid.

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

2) Don’t be greedy.

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

3) Don’t be pig-headed.

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

 

 


CF WOD 3/5

WOD:

“Crossfit Total”

Back Squat 1 RM

Press 1 RM

Deadlift 1 RM

 


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

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

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

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

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


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


CF Blog 3/6

Skill: Double Unders

*if you have Double Unders then do 3 max sets

WOD:

4 Rounds

400m Run

15 Push-ups

30 Double Unders

“Meah getting under 275”

 

 

 

 

 

 

 

 

 

 

“Fisher bending the bar”

 

 

 

 

 

 

 

 

 

 

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

 

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

Thanks,

The Staff of Ultimate Crossfit

 


CF WOD 3/6

Skill: Double Unders

*if you have Double Unders then do 3 max sets

WOD:

4 Rounds

400m Run

15 Push-ups

30 Double Unders

 


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

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

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

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


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


CF Blog 3/7

Strength:

Bench Press 3-3-2-2

WOD:

3 Rounds

1 min Abmat Sit-ups

1 min Burpees

1 min KB Swings (1.5/1)

1 min Wall Balls (20/14)

1 min Rest

“Hunley 450!”

 

 

 

 

 

 

 

 

 

 

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

Today is your lucky day if you think it is.

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

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

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

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

Today is your lucky day if you think it is.


CF WOD 3/7

Strength:

Bench Press 3-3-2-2

WOD:

3 Rounds

1 min Abmat Sit-ups

1 min Burpees

1 min KB Swings (1.5/1)

1 min Wall Balls (20/14)

1 min Rest


Nice job sandbaggin’ this morning, folks!

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

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

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

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


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


Endurance 3/7 & 3/10

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

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

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

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

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

 By Vanessa Rodriguez

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

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

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

Running Buddy You Just Met

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

Running Buddy You’ve Known for Weeks

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

Running Buddy You’ve Stuck With for Months

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

Running Buddy You’ve Been With for a Year

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

 

 

 


PALEO POTLUCK

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

RSVP

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


CF Blog 3/8

Strength:

Front Squat 3-3-3-3

WOD:

3 Rounds

500m Row

1 Rope Climb

15 Box Jumps (24/20)

20 Ball Slams (30/20)

“Doomsday Prepper?”

 

 

 

 

 

 

 

 

 

 

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

 

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

Hosted by Crossfit Eternal

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

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

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

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

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


CF WOD 3/8

Strength:

Front Squat 3-3-3-3

WOD:

3 Rounds

500m Row

1 Rope Climb

15 Box Jumps (24/20)

20 Ball Slams (30/20)

 


March (thus far) Radomness…

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

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


3/8 BC

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


CF Blog 3/9

Strength: 3 x Max Rep Ring Dips

WOD:

3 Rounds

5 Power Cleans (135/95)

15 Pull-ups

30 Abmat Sit-ups

400m Run

“Kathryn G.”

 

 

 

 

 

 

 

 

 

 

2012 Crossfit Games Open WOD 12.3

MEN

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

 

WOMEN

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

 

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

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

Equipment

To complete this workout you will need:

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

 


CF WOD 3/9

Strength: 3 x Max Rep Ring Dips

WOD:

3 Rounds

5 Power Cleans (135/95)

15 Pull-ups

30 Abmat Sit-ups

400m Run

 


Chris is back. Just sittin' around.

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

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

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


3/9 BC

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


CF Blog 3/10

WOD:

“2012 Crossfit Games Open WOD 12.3”

AMRAP 18

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes 2 Bar

“Seeloff scaling it up Boone style”


CF WOD 3/10

WOD:

“2012 Crossfit Games Open WOD 12.3”

AMRAP 18

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes 2 Bar


CF Blog 3/11

Strength/Skill:

20 min Goat Work

WOD:

5 Rounds

5 HSPU

20 Ball Slams (30/20)

20 OHWL (45/25)

300m Row


CF WOD 3/11

Strength/Skill:

20 min Goat Work

WOD:

5 Rounds

5 HSPU

20 Ball Slams (30/20)

20 OHWL (45/25)

300m Row


CF Blog 3/12

Strength:

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

WOD:

“Chief Cindy”

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

5 Pull-ups
10 Push-ups
15 Air Squats

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

 

 

 

 

 

 

 

 

 

 

 

 

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

 

A Friendly CMPD Reminder From Detective Taylor Wrenn:

 

 

 

 

 

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

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

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

Items most often stolen:

Spare change
GPS units
IPods
Laptops
Clothing

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

For Jeep and Convertible owners:

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

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

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

 


CF WOD 3/12

Strength:

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

WOD:

“Chief Cindy”

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

5 Pull-ups
10 Push-ups
15 Air Squats


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

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

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

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

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

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

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

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

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

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

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

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


BC 3/12

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


CF Blog 3/13

Strength:

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

WOD:

AMRAP 20

10 Ball Slams (30/20)

15 Burpees

300m Row

10 HSPU

“Kipping with Kristy”

 

 

 

 

 

 

 

 

 

 

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

 

What is your favorite Crossfit workout?

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

 

 

 

 

I’m thinking KALSU… Any takers?

 

 

 

 

 

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

 


CF WOD 3/13

Strength:

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

WOD:

AMRAP 20

10 Ball Slams (30/20)

15 Burpees

300m Row

10 HSPU


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

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


3/13 BC

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


CF Blog 3/14

Strength:

OHS 5-5-5

WOD:

3 Rounds

10 Deadlifts (225/155)

50 Double Unders

“Todd.0”

 

 

 

 

 

 

 

 

 

 

 

A Paleo Challenge note from Liz:

ATTENTION PALEO PEEPS!!!

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

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


CF WOD 3/14

Strength:

OHS 5-5-5

WOD:

3 Rounds

10 Deadlifts (225/155)

50 Double Unders


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

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

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

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


BC 3/14

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


Endurance 3/14 & 3/17

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

Core Work

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

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

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

 

 


CF Blog 3/15

Skill:

Muscle-ups

WOD:

4 Rounds

400m Run

25 KB Snatches (1.5/1)

15 Knees to Elbows

“Meghan”

 

 

 

 

 

 

 

 

 

 

Voter Registration forms are available at Ultimate Crossfit

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

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

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

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

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

http://www.ncsbe.gov/

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

Thanks, Eric


CF WOD 3/15

Skill:

Muscle-ups

WOD:

4 Rounds

400m Run

25 KB Snatches (1.5/1)

15 Knees to Elbows


Mid-March Randomness…

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

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


BC 3/15

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


The End is Near…

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

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

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

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

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


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


Kickin’ It for Connor

Meet Connor :: Lover and Fighter

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

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

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

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


CF Blog 3/16

“Open workout 12.4 instructions”

 

Strength/Skill:

20 min Goat Work

WOD:

3 Rounds

10 Hang Power Cleans (95/65)

10 Over the Box Jumps (24/20)

300m Row

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Water is Basic presents the:

 

 

 

 

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

March 31st in Charlotte, NC

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

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

To Register:

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

 

 


CF WOD 3/16

Strength/Skill:

20 min Goat Work

WOD:

3 Rounds

10 Hang Power Cleans (95/65)

10 Over the Box Jumps (24/20)

300m Row


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

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

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


3/16 BC

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


CF Blog 3/17

WOD:

“2012 Crossfit Games Open WOD 12.4”

AMRAP 12

150 Wall Balls (20/14)

90 Double Unders

30 Muscle-ups

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Happy St. Patrick’s Day UCF’ers!

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

 

Open Workout 12.4

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

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



CF WOD 3/17

WOD:

“2012 Crossfit Games Open WOD 12.4”

AMRAP 12

150 Wall Balls (20/14)

90 Double Unders

30 Muscle-ups

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


CF Blog 3/18

Partner WOD:

“Fallen but not Forgotten 2”

166 Box Jumps (24/20)

400m Partner Medball Run (20/14)

166 Ball Slams (30/20)

166m Row (each person)

166 Abmat Sit-ups

400m Partner Medball Run (20/14)

166 Push-ups

166m Row (each person)

 

 

 

 

 

 

 

 

 

 

 

 

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

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


CF WOD 3/18

Partner WOD:

“Fallen but not Forgotten 2”

166 Box Jumps (24/20)

400m Partner Medball Run (20/14)

166 Ball Slams (30/20)

166m Row (each person)

166 Abmat Sit-ups

400m Partner Medball Run (20/14)

166 Push-ups

166m Row (each person)


CF Blog 3/19

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

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

WOD 12.4 Aftermath…

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

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


CF WOD 3/19

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

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


Bone Broth & Inflammation

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


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

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

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

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

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

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

Article here:

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


3/19 BC

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


CF Blog 3/20

WOD:

4 Rounds

400m Run

7 Ring Dips

12 Sumo Deadlift High-pulls (95/65)

“Ever have one of these days?”

 

 

 

 

 

 

 

 

 

 

Voter Registration forms are available at Ultimate Crossfit

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

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

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

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

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

http://www.ncsbe.gov/

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

Thanks, Eric


CF WOD 3/20

WOD:

4 Rounds

400m Run

7 Ring Dips

12 Sumo Deadlift High-pulls (95/65)


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

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

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

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


3/20 BC

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


CF Blog 3/21

WOD:

“Filthy Fifty”

50 Box Jumps 24″

50 Jumping Pull-ups

50 KB Swings (1 pood)

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20#

50 Burpees

50 Double Unders

“Fabe”

 

 

 

 

 

 

 

 

 

 

 

 

Ultimate Crossfit Group Outing:

 

 

 

 

What: AHL Hockey Charlotte Checkers vs. Abbotsford Heat

When: Saturday, April 7th at noon

Where: Time Warner Cable Arena

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

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

 

A FINAL PALEO CHALLENGE NOTE:

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

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

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

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

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

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

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

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

 

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

Hosted by Crossfit Eternal

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

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

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

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

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


CF WOD 3/21

WOD:

“Filthy Fifty”

50 Box Jumps 24″

50 Jumping Pull-ups

50 KB Swings (1 pood)

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20#

50 Burpees

50 Double Unders

 


Thanks to T for sharing this gem.

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

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

Great work, everyone.

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

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

 


3/21 BC

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


Endurance 3/21 & 3/24

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

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

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


CF Blog 3/22

Speed:

10 x 100m Sprints

Strength:

Deadlift 5-5-5

Mobility:

Try to accumulate 10 minutes in the bottom of a squat

“Is it 98 degrees in here?”

 

 

 

 

 

 

 

 

 


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

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

Sunday Gym Schedule:

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

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

The Kickin it Schedule:

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

 

Ultimate Crossfit Group Outing Saturday, April 7th:

 

 

 

 

What: AHL Hockey Charlotte Checkers vs. Abbotsford Heat

When: Saturday, April 7th at noon

Where: Time Warner Cable Arena

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

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

 

 

 


CF WOD 3/22

Speed:

10 x 100m Sprints

Strength:

Deadlift 5-5-5

Mobility:

Try to accumulate 10 minutes in the bottom of a squat


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

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

3/22 Workout:
“BC Poker”


3/22 BC

3/22 Workout:
“BC Poker”


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

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

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

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

Chest to Deck at Bottom. Full Extension at Top.

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

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


CF Blog 3/23

Team WOD:

AMRAP 20

Teams of 3, one person per station:

1 min Double Unders

1 min Abmat Sit-ups

1 min Ball Slams (30/20)

1 min Rest

Rotate on the minute, score is total reps

“$”

 

 

 

 

 

 

 

 

 

 

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

 

 

 

 

 

 

Sunday Gym Schedule:

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

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

The Kickin it Schedule:

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


CF WOD 3/23

Team WOD:

AMRAP 20

Teams of 3, one person per station:

1 min Double Unders

1 min Abmat Sit-ups

1 min Ball Slams (30/20)

1 min Rest

Rotate on the minute, score is total reps


Erin Z. gettin' her sprint on!

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

Full info on the event can be found here.

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


BC 3/23

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


CF Blog 3/24

WOD:

“2012 Crossfit Games Open WOD 12.5”

AMRAP 7

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

“Seth getting high above the rings”

 

 

 

 

 

 

 

 

 

 

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

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

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

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

The arms must be fully
extended at the bottom.

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


CF WOD 3/24

WOD:

“2012 Crossfit Games Open WOD 12.5”

AMRAP 7

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


CF Blog 3/25

Strength:

Goat Work (pick any missed strength from the week)

WOD:

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

400m Run

20 KB Swings (1.5/1)

500m Row

20 KB Swings (1.5/1)

400m Run

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

 

 

 

 

 

 

 

 

Sunday Gym Schedule:

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

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

The Kickin it Schedule:

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


CF WOD 3/25

Strength:

Goat Work (pick any missed strength from the week)

WOD:

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

400m Run

20 KB Swings (1.5/1)

500m Row

20 KB Swings (1.5/1)

400m Run

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


CF Blog 3/26

Strength:

Power Clean 2-2-2-2

WOD:

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

Rest 2 min

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

Rest 2 min

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

Score = Total reps from all 3 workouts

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

 

 

 

 

 

 

 

 

 

 

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

 

 

 

 

 

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

 

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

 

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

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

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

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

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

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

 


CF WOD 3/26

Strength:

Power Clean 2-2-2-2

WOD:

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

Rest 2 min

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

Rest 2 min

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

Score = Total reps from all 3 workouts


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

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

Full rules and details on the Challenge are here.

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


3/26 BC

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


CF Blog 3/27

“Post WOD Mobility Shoulder Stretch”

WOD:

“Amanda”

9-7-5

Muscle-ups

Squat Snatches (135/95)

“Amanda Miller”

 

 

 

 

 

 

 

 

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

 

From the Crossfit Games site:

Five down, zero to go.

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

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

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

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

 

2012 CF Games Open

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

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

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

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

 

 


CF WOD 3/27

WOD:

“Amanda”

9-7-5

Muscle-ups

Squat Snatches (135/95)

 


A few thoughts this morning.

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

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

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

2. Tomorrow is Bring A Friend Day at BC.

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

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


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

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

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

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

Backgrounds:

Beth Lange

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

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

Emily "Breeze" Ross

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

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

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

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

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

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

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

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


CF Blog 3/28

Strength:

Max Effort Bench Press

WOD:

“Death by 10 Meters”

“The Menace”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

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

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

One person. 

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

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

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

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

 

 

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

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

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

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

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

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


CF WOD 3/28

Strength:

Max Effort Bench Press

WOD:

“Death by 10 Meters”


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

The Funk Eliminator.

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

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

3/28 Workout:
“Bootcamp Race”


BC 3/28

3/28 Workout:
“Bootcamp Race”


Endurance 3/28 & 3/31

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

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

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

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


CF Blog 3/29

“What some call laziness others call strategy”

Strength/WOD:

Back Squat 5-5-5-5-5

“Hagerman”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Don’t miss out:

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

 

 

 

 

What: The Charlotte Checkers vs. The Abbotsford Heat

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

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

Tickets are $25

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


CF WOD 3/29

Strength/WOD:

Back Squat 5-5-5-5-5

 


Thursday’s segment: Random Notes.

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

April

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


3/29 BC

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


CF Blog 3/30

WOD:

“Tabata”

Row (calories)

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

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

 

 

 

 

 

 

 

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


CF WOD 3/30

WOD:

“Tabata”

Row (calories)

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

 


Great Month! Can’t believe March is over.

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

Good luck to all the Cooper River Bridge Runners!

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


BC 3/30

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


CF Blog 3/31

WOD:

“Moore”

AMRAP 20

1 Rope Climb

400m Run

Max Rep HSPU

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

 

 

 

 

 

 

 

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

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


CF WOD 3/31

WOD:

“Moore”

AMRAP 20

1 Rope Climb

400m Run

Max Rep HSPU

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


CF Blog 4/1

WOD:

“The 300 Workout”

25 Pull-ups

50 Deadlifts (135/95)

50 Push-ups

50 Box Jumps (24/20)

50 Floor Wipers

50 One Arm KB Clean and Press (1 pood)

25 Pull-ups

“Today we dine in hell”

 

 

 

 

 

 

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

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

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

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

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

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

 


CF WOD 4/1

WOD:

“The 300 Workout”

25 Pull-ups

50 Deadlifts (135/95)

50 Push-ups

50 Box Jumps (24/20)

50 Floor Wipers

50 One Arm KB Clean and Press (1 pood)

25 Pull-ups


February-2012

I was feeling like posting something sort of… inspirational today. And I saw this on the Gym’s blog. So I’ll put it up here. If you’re one who hits both blogs, sorry for the repeat… I promise I’ll be original again tomorrow. Happy HumpDay!

21 SUGGESTIONS FOR SUCCESS by H. JACKSON BROWN, JR.

  1. Marry the right person. This one decision will determine 90% of your happiness or misery.
  2. Work at something you enjoy and that’s worthy of your time and talent.
  3. Give people more than they expect and do it cheerfully.
  4. Become the most positive and enthusiastic person you know.
  5. Be forgiving of yourself and others.
  6. Be generous.
  7. Have a grateful heart.
  8. Persistence, persistence, persistence.
  9. Discipline yourself to save money on even the most modest salary.
  10. Treat everyone you meet like you want to be treated.
  11. Commit yourself to constant improvement.
  12. Commit yourself to quality.
  13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
  14. Be loyal.
  15. Be honest.
  16. Be a self-starter.
  17. Be decisive even if it means you’ll sometimes be wrong.
  18. Stop blaming others. Take responsibility for every area of your life.
  19. Be bold and courageous. When you look back on your life, you’ll regret the things you didn’t do more than the ones you did.
  20. Take good care of those you love.
  21. Don’t do anything that wouldn’t make your Mom proud.

Paleo Challenge, Day 17.

Wednesday’s Workout:
Wod1 4 rounds hand release 10 push up, 10 sit up, stair run. Wod2 Playground: 4 rounds 5 k2e,10 dip, 15 parking lot lunges. Wod3 30 sec plank+hill sprint, then repeat with left side and right side plank.


BC WoD, 2/1

Wednesday’s Workout:
Wod1 4 rounds hand release 10 push up, 10 sit up, stair run. Wod2 Playground: 4 rounds 5 k2e,10 dip, 15 parking lot lunges. Wod3 30 sec plank+hill sprint, then repeat with left side and right side plank.


Endurance 2/1 & 2/4

2/1 Endurance  at 5:30 & 6:00 (we are transitioning to 6:00 but if you need to get started at 5:30, I will be there!) @ AG Middle School track.

WoD1 : 10 rounds: 200 m sprints, 20 lunges, 60 second rest

WoD2: CORE WORK! 

2/4 Group Run at 8:00 am at the Gazebo on the booty loop.  We will have two loops on Saturday to allow for the faster runners and those who want a longer distance! Email me or text me if you are attending (704-491-8018) or dee@ultimatecrossfit.com


CF Blog 2/2

Strength:

Snatch 1-1-1-1

WOD:

“Nancy”

5 Rounds

400m Run

15 OHS (95/65)

“UCF says goodbye to Chelsea “My American Idol” Kyle. Good luck back home CK
we’ll miss you big time! If you need anything, Ultimate is here for you.”

 

 

 

 

 

 

 

 

 

 

RUN FOR THEIR LIVES 5K:

On Sunday, February 19th, there will be a 2nd annual race to honor the memory of fallen CMPD officers Sean Clark and Jeff Shelton, for the benefit of the Charlotte’s Finest Legacy Foundations.

Run For Their Lives 5K Run/Walk

Sunday February 19, 2012-3:00 PM Start

$20.00 Registration Fee ($25.00 Day of Race)

  • The Run For Their Lives 5K takes participants through Montgomery Ave. in downtown Albemarle
  • For more info, karlen.lambert@graystoneday.org
  • Registration also available at SPORToften.com

 


CF WOD 2/2

Strength:

Snatch 1-1-1-1

WOD:

“Nancy”

5 Rounds

400m Run

15 OHS (95/65)


I guess it’s not really all that random, but kinda… it’s Random Notes Thursday!

1: Is yoga good for you? Bad for you? NOT for you? Read. ~ nytimes.com

2: A great library of live, in-studio performances on KEXP in Seattle. Read. ~ kexp.org

3: Is the “Black Market” actually good for our economy? Read. ~ wired.com

4: Is crime random? Or can it be predicted? Read. ~ theatlantic.com

5: Three surprising reasons to give up soda. Read. ~ rodale.com, via washingtonpost.com

6: It’s just really Dirty and Nasty how politics affect companies, organizations, individuals, farmers, consumers, soil, competition, people, etc. What happens when the Organic Elite surrender to Monsanto? Surely that couldn’t happen, right? Read. ~ huffingtonpost.com

6.5: Want to help Family Farms stand up against Monsanto? It’s a classic tale right of a monvie… Big Bad Business squashing the American Dream for… the American Dream?  Read. ~ fdn.actionkit.com

7. Class War is not a new concept. It’s been discussed and debated plenty. And it’s a popular soapbox for artists, musicians and actors to “get behind”. This article is about a new book that, at least to me, seems interesting in that the writer puts some statistics behind it. Read. ~ nytimes.com

Paleo Challenge, Day 18.

Thursday’s Workout:
WoD: 6 x 400m Runs with exactly 2 min rest between efforts.

 


BC WoD, 2/2

Thursday’s Workout:
WoD: 6 x 400m Runs with exactly 2 min rest between efforts.


Register for the 2012 Crossfit Games Open.

Think you got a shot at taking the 2012 Reebok Crossfit Games? Register.

Wanna see how you stack up against the elite of the elite? Register.

Want to see what it’s like to go through these (sometimes) brutal workouts, just like the Big Dogs do? Register.

Just want to have fun and experience some great camaraderie with some great folks? Register.

It’s just that easy.

Register for the 2012 Crossfit Games Open here: https://games.crossfit.com/mygames/


CF Blog 2/3

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

 


CF WOD 2/3

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

 


That damn Punxatawney Phil and his shadow. What does he know? I guess we’ll see. Let’s just hope it doesn’t get too much colder in the next 4-6 weeks. I’m ready for spring… hence today’s workout selection, baseball.

As we wind down the week, how are you Paleo Challenge folks feelin’ out there? Love to hear from you! How’s your progress?

And to our friends this morning, thanks for visiting. We hope to see you again soon!

Paleo Challenge, Day 19.

Friday’s Workout:
Bootcamp Baseball


BC WoD, 2/3

Friday’s Workout:
Bootcamp Baseball


CF Blog 2/4

WOD:

“Danny”

AMRAP 20

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

 

 

 

 

 

 

 

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.


CF WOD 2/4

WOD:

“Danny”

AMRAP 20

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

 


CF Blog 2/5

Strength/Skill:

Goat Work

WOD:

“Tabata”

Row for Calories

Push-ups

Air Squats

Sledgehammer Strikes

 


CF WOD 2/5

Strength/Skill:

Goat Work

WOD:

“Tabata”

Row for Calories

Push-ups

Air Squats

Sledgehammer Strikes

 


CF Blog 2/6

“A special thanks to Brian @ Crossfit Integrity for this video”

Strength:

Back Squat 5 x 3 @ 80-90%

WOD:

Every 30 Seconds for 8 Minutes complete:

1 Power Clean(155/105)

&

5 Ball Slams (30/20)

*penalty – for every rep not completed perform 1 hspu

“Elyse and Suzy”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week: “What do I mean by concentration?  I mean focusing totally on the business at hand and commanding your body to do exactly what you want it to do” – Arnold Palmer

 

Bob Week’s Run across North Carolina featured in Sunday’s Charlotte Observer: http://www.charlotteobserver.com/2012/02/05/2979925/marathon-runner-faces-444-miles.html#storylink=misearch

 

Don’t forget to register for the 2012 Crossfit Games Open. The cost to compete this year is $20 and registration is open until February 22nd when the first workout is announced. You can register at https://games.crossfit.com/mygames/Once Registered you can join Team Ultimate Crossfit. The gym with the most athletes registerd to compete in this year’s Open will be rewarded handsomely. On Sunday, February 26, at 5 p.m. PT, the team with the most registered athletes will win tickets to the Games–as many tickets as registered team members–and have their affiliate fee waived for life.

 The team prizes don’t end there. The team with the most validly registered athletes in their region on Sunday, February 26 at 5 p.m. PT will win tickets to their Regional competition.
Team Ultimate Crossfit has 27 athlete’s registered so far!

Team athletes will complete the five Open workouts like individual competitors. If an athlete chooses to register with a team, the athlete can still compete in the individual competition at the Regional level, if they qualify. A team’s top three male and female scores in the week’s workout will contribute to the team’s standings.

At the conclusion of the Open, the top 30 teams in each Region will advance to Regionals. A team’s Regional roster must draw from the group of athletes that represented it during the Open. Teams are comprised of three men and three women.

Over the course of three days, six team members will complete workouts together. Sometimes, only two members will do the workout, sometimes four, sometimes all six. No more than three teams will advance to the CrossFit Games Affiliate Cup.

 

 


CF WOD 2/6

Strength:

Back Squat 5 x 3 @ 80-90%

WOD:

Every 30 Seconds for 8 Minutes complete:

1 Power Clean(155/105)

&

5 Ball Slams (30/20)

*penalty – for every rep not completed perform 1 hspu


What’s more important than your diet? Nothing. Right? Hmmm… well…

Says Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here. (R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here. (Julien Smith)

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scimp on sleep. (Harvard)

**If you haven’t already, send me your t-shirt size if you’re in the Paleo Challenge.**

Paleo Challenge, Day 22.

Monday’s Workout:
SKILL: Pull Ups. WoD: 3 Rounds of 400m Run w/ 3 Rounds of 7 Ball Slams, 7 Box Jumps, 7 Push Ups


BC WoD, 2/6

Monday’s Workout:
SKILL: Pull Ups. WoD: 3 Rounds of 400m Run w/ 3 Rounds of 7 Ball Slams, 7 Box Jumps, 7 Push Ups


Joe Tedesco has a lot of initals that he can put after his name. All quite impressive. They include DPT, OCS, ATC, and CSCS. (They stand for Doctor of Physical Therapy, Board Certified Orthopedic Specialist, Athletic Trainer Certified, and Certified Strength and Conditioning Specialist.) He works at Architech Sports and Physical Therapy here in CLT. We are honored (and quite lucky) to have Joe as a speaker and trainer on February 25th at NOON.

Basic mobility is a must. Maintenance on your own equipment is not only your responsibility and duty to yourself as an athlete, it’s essential for peak performance and recovery. So come on out and see Joe. Topics he will cover include Assessment, Mobility and Corrective Exercises, as well as advanced Mobility and Core Re-Training.


CF Blog 2/7

Strength:

Jerk 1-1-1-1-1

WOD:

3 Rounds

300m Row

21 KB Swings (1.5/1)

3 Muscle-ups

“Marcus”


CF WOD 2/7

Strength:

Jerk 1-1-1-1-1

WOD:

3 Rounds

300m Row

21 KB Swings (1.5/1)

3 Muscle-ups

 


“Man, that Paleo thing sounds pretty cool (if I could exercise my own will power), but I don’t know how people afford to eat like that. I mean, all this locally-sourced food… grassfed beef and all that… Harris Teeter just fits my wallet waaaay better.”

Look, I’m not exactly made of money either. But this argument holds no water. Let’s look into this (with help from a couple friends):

We’re not saving the world. We’re eating as well and responsibly as we can. See this post. (insert tried and true comment here… “Don’t let perfect get in the way of good”) You do the best you can and you fuel your machine the best you can. (insert analogy of not fueling a Ferrari with Diesel fuel here). See that last post. Then this one.

Still not buying it? Click here.

Paleo Challenge, Day 23.

Tuesday’s Workout:
SPEED: “Death by 10m”. TABATA Dips and Step-Ups. TABATA Squats.

 

 


BC WoD, 2/78

Tuesday’s Workout:
SPEED: “Death by 10m”. TABATA Dips and Step-Ups. TABATA Squats.

 


CF Blog 2/8

Skill:

Double Unders

WOD:

3 Rounds

400m Run

20 Wall Balls (20/14)

50 Double Unders

“Robert”

 

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 2/8

Skill:

Double Unders

WOD:

3 Rounds

400m Run

20 Wall Balls (20/14)

50 Double Unders

 


Do you like music? When you workout? Do you like workout music? Do you like the LMFAO song that even says you work out? (I kinda do)

What type of music do you like to work out to? What’s your jam? You like harder music with an edge; or something with a driving beat; hip-hop; nursery rhymes; reggae; bluegrass; Stravisnky’s “Rite of Spring”; Christmas carols… what gets you moving well and motivated to push through a tough workout?

*Think of this as a good time to put in requests…

Paleo Challenge, Day 24.

Wednesday’s Workout:
SKILL: Agility Ladder; Max Broad Jump / WoD: 4 Rounds of 15 AbMat Sit Ups, 10 KB Swings, 5 Renegade Rows, 50 Jump Rope, 1 Rope Climb.


BC WoD, 2/8

Wednesday’s Workout:
SKILL: Agility Ladder; Max Broad Jump / WoD: 4 Rounds of 15 AbMat Sit Ups, 10 KB Swings, 5 Renegade Rows, 50 Jump Rope, 1 Rope Climb.


Endurance 2/8 & 2/11

2/8: Time change to 6:00 PM at AG Middle School track! 

WoD: 6 x 800 m sprints.  Yes, that is three miles!  2 minute recovery.

2/11 Group Run from the gazebo on the Booty Loop!


CF Blog 2/9

“Sign up today and join Team Ultimate Crossfit in the 2012 Reebok Crossfit Games Open https://games.crossfit.com/mygames/

Strength:

Weighted Pull-ups 5-5-5-5

WOD:

5 Rounds

3 Power Snatch (115/75)

12 Hand Release Push-ups

6 Toes 2 Bar

 

 

 

 

 

 

 

 

 

 

 

WE ALL SUCK by Lisbeth Darsh @ http://crossfitlisbeth.com/

We all suck.That’s the first step. If you can admit you suck at something, then you’ve got a chance — because you’ve got heart.

See, we speak so much of the valiant efforts of the accomplished, the winners, those who distinguish themselves in competition and trial that we often forget that the most heart is unseen. The biggest effort in many gyms often happens before the WOD ever starts, before the “3-2-1-Go!”, before the first warm-up, before the first hello.

The biggest effort is often just walking through the door. Think about it.

People — grown adults — show up in CrossFit gyms to learn, to admit that they don’t know everything, that they’re not accomplished at everything, that they need help, they need to learn, they need to grow. It’s a declaration no one wants to make. Our ego fights against it. We pride ourselves on knowing what to do, what to say, how to be. We are adults, after all. Our bravado masks our fear of the world.

And in the CrossFit gym, we take off those masks and simply lay bare our fear in many, many domains and aspects. And we try. We fail. And we try again. Maybe (hopefully!) we eventually succeed: at this skill, at that movement, in this WOD, in that goal.

But we fool ourselves if we believe that success is our most difficult moment. No, success is reaping the rewards of many difficult moments, each met and conquered. Success is a culmination.

But it all starts with the walk though the door, the admittance that you suck at something, at many things.

You suck, so what. We all do. Welcome to the road to success.


CF WOD 2/9

Strength:

Weighted Pull-ups 5-5-5-5

WOD:

5 Rounds

3 Power Snatch (115/75)

12 Hand Release Push-ups

6 Toes 2 Bar


It’s Thursday. And it’s time for Random Notes*.

You have too many Facebook “Friends”. Read. ~ readwriteweb.com

Paleo: moving from a “diet” to more of a “template.” Read. ~ chriskresser.com

Poultry group “ruffles feathers” in the ATL. Read. ~ atlantamagazine.com (Jeff H)

The best movie posters of 2011. Read. ~ mubi.com

The Paleo Marketing Challenge. Read. ~ jwsokol.com

Eight ways Monsanto fails at sustainable agriculture. Read. ~ ucsusa.org (Jeff A)

Your next Landlord… might be a Buyout Fund. Read. ~ businessweek.com

Paleo Diet: Am I losing Enough Weight? Read. ~ robbwolf.com

The 25 Best Cities for Shopping. Read. ~ luckymag.com

Should the government subsidize crops used in junk food? Read. ~ cbsnews.com

You can actually look around in the Red Hot Chili Peppers’ new video, “Look Around” (better in concept than execution, imo). Read/view. ~ mashable.com

 

*To make it truly “Random”, I suppose I should just post links without any info about where the link goes or what it’s about. Right? Like this.

Paleo Challenge, Day 24.

Thursday’s Workout:
The Workout Formerly Known As “4 Square”. Then Birthday Burpees for Chris M.


BC WoD, 2/9

Thursday’s Workout:
The Workout Formerly Known As “4 Square”. Then Birthday Burpees for Chris M.


CF Blog 2/10

Strength:

Front Squat 5-5-5

WOD:

AMRAP 12

25 Overhead Walking Lunges (45/25)

5 Ring Dips

“Liam”

 

 

 

 

 

 

 

 

 

 

 

Please help us welcome William Barrett Doar Cochran aka “Liam” to the world. 2 days old and already rockin’ a nickname! Liam was born on February 7th at 8.5lbs and 21 inches long (what is that in kilos Mie? :)) Mom and Dad are doing fine. Congratulations Ashley and John we wish you the best with your new bundle of joy!!

 

Lost and Found: Do I belong to you?

 

 

 

 

 

 

 

 

 

 


CF WOD 2/10

Strength:

Front Squat 5-5-5

WOD:

AMRAP 12

25 Overhead Walking Lunges (45/25)

5 Ring Dips


Need a new challenge? Have an affinity for burpees (or want to learn to have an affinity for burpees)? How about the 115 Royal Burpee Challenge*? It kicks of tomorrow (Saturday) and ends on June 4th, in honor of what would be the 115th birthday of Royal H. Burpee. It is the brainchild of Crossfit Advanced in Eaton, PA. More info here. Join the FB group  here. This challenge won’t be officially endorsed by UCFBC, but we welcome any and all to participate (Amber is doing it and I’m still thinking about it…). The site says to check back, that there will be a t-shirt available for purchase.

HEY! Speaking of t-shirts… have any ideas on t-shirts for the Bootcamp Paleo Challenge? I’m making them this weekend, so speak now or forever hold your peace! So far I have narrowed it to two. And I guess I’ll decide, unless y’all want to submit one. Don’t have to be participating to enter your thought(s).

Great week everyone! Have a great weekend and we’ll see you in The Pit on Monday!

* Food for thought: Our Burpee Challenge this time last year lasted 100 days and produced/caused 5,050 burpees. This challenge lasts 115 days and will include 6.680 burpees.

Paleo Challenge, Day 25.

Friday’s Workout:
10 rounds: 200 m sprints, 10 lunges, 60 second rest. (+ something else)

 


BC WoD, 2/10

Friday’s Workout:
10 rounds: 200 m sprints, 10 lunges, 60 second rest. (+ something else)


CF Blog 2/11

WOD:

30 HSPU

40 Pull-ups

50 KB Swings (1.5/1)

60 Sit-ups

70 Burpees

“Emma Zoe”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Welcome Emma Zoe Currence to the Ultimate Crossfit family!! Emma was born on Thursday. Mom and Dad are doing fine.

Congratulations Jon and Karolyn!!!


CF WOD 2/11

WOD:

30 HSPU

40 Pull-ups

50 KB Swings (1.5/1)

60 Sit-ups

70 Burpees

 


CF Blog 2/12

WOD:

“Griff”

800m Run

400m Run Backwards

800m Run

400m Run Backwards

 

 

 

 

 

 

 

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.


CF WOD 2/12

WOD:

“Griff”

800m Run

400m Run Backwards

800m Run

400m Run Backwards


CF Blog 2/13

Strength:

Back Squat 4-4-4-4-4 @ 60-70% keep it on the lighter side today

WOD:

AMRAP 10

20 Wall Balls (20/14)

20 Push-ups

“We can’t forget about Baby Rentz!”

 

 

 

 

 

 

 

 

 

 

 

 

 

Help us welcome William to the Ultimate Crossfit Family! William Foster Rentz was born 12/31/11 at 7:05am, 5lbs3oz. He is healthy, hungry and doing really well! Here is a photo.

Congratulations Lisa and Dave!!

 

Momma’s Quote of the Week:  “Concentration is the ability to think about absolutely nothing when it is absolutely necessary.”–Ray Knight  

 

*LADIES DON’T FORGET THIS SUNDAY WE ARE HAVING A FREE WOMEN’S SELF DEFENSE SEMINAR

“Success for Safety Self Defense for Women”

**Led by Irwin Carmichael’s Martial Arts Training Institute’s Family Training Center.

Course content:
– The profile of an attacker
– Blocking and striking techniques
– Home security and safety outside the home
– Defense against grabs, holds, and chokes
– The laws and legalities of self defense

2-Hour Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

Open to all Females ages 12 and up FREE of Charge.
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

 

*Bob Week’s Run Across North Carolina featured on News Channel 14 on Thursday:

http://charlotte.news14.com/content/top_stories/653596/charlotte-man-running -across-the-state-for-veterans

 

*The 2012 REEBOK CROSSFIT GAMES OPEN:

In case you haven’t heard, the Reebok Crossfit Games Open 2012 starts in just over a week!  If you haven’t signed up yet, what are you waiting for?

Perhaps you’ve found the promotional videos splayed out all over facebook and various Crossfit blogs a bit intimidating?  While these videos are designed to propagate excitement for the 5 week competition (and have certainly achieved their purpose in amping up athletes all over the world), I think it can give some the wrong impression of what the Open is all about, and may even serve as a deterrent for others.  So, just for clarification purposes let me say that the Open is not just for “competitors,” it’s designed for everyone of all ages and ability levels to test their fitness against people all over the world.  Aren’t you the slightest bit curious to see how you stack up against Bob Harper?

So here are just a few reasons why you should go ahead and register for the open:

  • It costs just $20 for a 5-week experience like no other
  • Every Saturday, you will get an opportunity to have your workouts judged in a competition setting, while being pushed and cheered on by other members of your Ultimate family
  • Your participation could help our gym!!!  Even if you have no desire to compete outside of the Open, your scores for any number of the Open wods could help to qualify a team to represent Ultimate Crossfit at regionals.  That’s right.  We have to qualify first and we need your help – come show off your strengths!

When you register, make sure you check off Ultimate as your affiliate (it is at the right-hand side of the registration page.  We are in the Mid-Atlantic region).  We have a team registered for the gym and we want you to be a part of it – the more the merrier!  3…2…1….GO!

 

 

 

 


CF WOD 2/13

Strength:

Back Squat 4-4-4-4-4 @ 60-70% keep it on the lighter side today

WOD:

AMRAP 10

20 Wall Balls (20/14)

20 Push-ups

 


Whew, almost 30 days of eating a strict diet of meats, veggies, fruits, nuts and seeds… begs one question: What now? Well, I see 2 options at this point. One approach is to take what you’ve gained (or lost) and chalk that up to a learning experience that was a good test of your willpower, run to Donatos/Fuel/Intermezzo/Dominos and grab a big pie and a six-pack of Double IPA Stout GlutenBombs and celebrate this thing being OVER! FINALLY!!

The other option, and of course the one I hope you’ll choose, is to not fall (or, more to the point, jump) right off the wagon. But to continue with what you’ve learned, experienced and endured and see how you can apply that to your life forever. How can you affect your life within the confines of the Paleo way of eating? You’ve learned what your energy levels, performance and sleep, as well as digestion and overall health can be and feel like… let’s look at how that can be the way you live. As opposed to a 30-Day Challenge you once did.

To that point, understanding that these last 30 days have been fairly restrictive (and perhaps difficult), how can you make that work in your life? You like an occasional dessert, cheese awesome and beer has been a great friend of yours for a loooong time. Okay. How can that fit within the confines of a healthier diet and better you? Some things are absolutes. Some other things we can begin to reintroduce systematically and slowly to see what sorts of results we get. And how the affect us, weight-wise, complexion-wise, bloating-wise, sleep-wise and hell… just how they make you feel. Does dairy make you break out? Does too much sugar give you a headache? Overly-marinated steaks make you feel bloated? There’s a lot to learn about your own body.

A great approach to this idea/question is Chris Kresser’s article about a “Paleo Template”. Check it out and see if it makes as much sense to you as it does to me. Check it out here.

In short, this is when the real challenge starts. Day 31 is when you no longer have a log to turn in to someone to hold you accountable. You make your own decisions from now on. And you report to yourself.

Paleo Challenge, Day 29.

Monday’s Workout:
SPEED: Prowler x5. WoD: AMRAP 15 of 20 Lunges, 15 Wall Balls, 10 Jumping Pull Ups, 5 Burpees.


BC WoD, 2/15

Monday’s Workout:
SPEED: Prowler x5. WoD: AMRAP 15 of 20 Lunges, 15 Wall Balls, 10 Jumping Pull Ups, 5 Burpees.


CF Blog 2/14

Strength:

Press 3-3-3-3

WOD:

3 Rounds

400m Run

25 Double Unders

20 Air Squats

15 KB Swings (1.5/1)

10 HSPU


CF WOD 2/14

Strength:

Press 3-3-3-3

WOD:

3 Rounds

400m Run

25 Double Unders

20 Air Squats

15 KB Swings (1.5/1)

10 HSPU


Twenty-one started. Eight are finishing. Today is the last day of the 30-day Paleo Challenge. Congratulations to all and I hope you’ve all learned a little (or more) along the way. Let’s go back to our good friend* Chris Kresser for the last day of the Paleo Challenge.

Paleo Fascism. The 80/20 Rule. Cheats. Is Paleo a “one-size-fits-all” approach to nutrition? In this post, Chris Kresser addresses all the above and more. This is a very good article and I suggest you read it more than once. Don’t take what you want to take out of it, but really pay attention to what he’s saying about eating specific to your own body. We’ve done the “reset” for the last 30 Days. But to really get all you can out of this Challenge, it’s imperative that you approach the next few days and weeks with a plan. If you lost weight, gained weight, stayed the same weight… how do you feel? What do you notice that’s different?

This concludes the constant blogs about nutrition and Paleo, etc. (You know better than to believe that, don’t you?)

FANTASTIC JOB TO ALL!
Winners will be announced tomorrow…

*Chris Kresser is actually not one of our good friends. matter of fact, he doesn’t even know us. That’s not to say we couldn’t be good friends. We just aren’t, at this point in time.

Paleo Challenge, Day 30!

Tuesday’s Workout:
20 Rounds of Hill Sprint, 5 Sit Ups and 5 Fire Hydrants (each leg). 30 Dips.


BC WoD, 2/14

Tuesday’s Workout:
20 Rounds of Hill Sprint, 5 Sit Ups and 5 Fire Hydrants (each leg). 30 Dips.


CF Blog 2/15

Strength:

Power Clean 3-3-3-3

*do not drop the weight do not set it down
*work up to the heaviest weight possible without having to let go of the bar

WOD:

4 Rounds

40 Walking Lunges

20 Dumbbell Push Presses (35/20)

250m Row

15 Pull-ups

“The newest member of the Muscle-up club! Way to go Luke!!”

 

 

 

 

 

 

 

 

 

 

 


CF WOD 2/15

Strength:

Power Clean 3-3-3-3

*do not drop the weight do not set it down
*work up to the heaviest weight possible without having to let go of the bar

WOD:

4 Rounds

40 Walking Lunges

20 Dumbbell Push Presses (35/20)

250m Row

15 Pull-ups


That is all. (In honor of yesterday’s workout.)

Paleo Challenge, Day 31… wait… that means it’s OVER! Congratulations all! Winners shall be announced tomorrow.

Wednesday’s Workout:
Strength: Turkish Get Up 3-3-3. WoD: 3 Rounds of 20 Squats, 15 KB Swings, 10 Hand-Release Push Ups, 5 Ring Rows.


BC WoD, 2/15

Wednesday’s Workout:
Strength: Turkish Get Up 3-3-3. WoD: 3 Rounds of 20 Squats, 15 KB Swings, 10 Hand-Release Push Ups, 5 Ring Rows.


Endurance 2/15 & 2/18

AG Middle School Track – 6:00 PM

WoD: 16 x 100 m sprints.  All out effort.  Your recovery time is the time it takes for you to walk back to the starting line up to 60 seconds.

Group Run from Gazebo at the Booty Loop on Saturday morning 8 am!


CF Blog 2/16

Strength:

Snatch Balance 1-1-1-1-1

WOD:

“Rahoi”

AMRAP 12

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

 

 

 

 

 

 

 

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

 


CF WOD 2/16

Strength:

Snatch Balance 1-1-1-1-1

WOD:

“Rahoi”

AMRAP 12

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

 


BC WoD, 2/16

Thursday’s Workout:
Fartlek


Although everyone who participated in the Challenge is a winner in my book… The Winners (of money) of the Winter 2012 Paleo Challenge are Bryan and Heather Skelton. Congratulations, kids!

Now, let’s play Random Notes. But, this time… a little different(ly). click one.

Marketing Errors. Sodium. GF Cupcakes. Carb-loading. Man in Black Museum. Better Meetings. Pringles. Amazing. Grammy Crying. Best Ads. John Glenn. Speak Up! Travel Agent. Evil Grains.

Thursday’s Workout:
“Fartlek


CF Blog 2/17

Strength:

Deadlift 5-5-5

WOD 1:

AMRAP 5
20 Abmat Sit-ups
10 Dumbbell Snatches (45/30)

WOD 2:

AMRAP 5
20 Ball Slams (30/20)
5 Ring Dips

WOD 3:

1000m Row

“Kyle Harrell (on the right) made his pro debut last Thursday night. Way to go Brother!
We are proud of you man!!”

 

 

 

 

 

 

 

 

 

 


CF WOD 2/17

Strength:

Deadlift 5-5-5

WOD 1:

AMRAP 5
20 Abmat Sit-ups
10 Dumbbell Snatches (45/30)

WOD 2:

AMRAP 5
20 Ball Slams (30/20)
5 Ring Dips

WOD 3:

1000m Row


I suppose the easiest way for me to do this Friday blog would be just to post a couple links…

Diane Rehms talks about gluten sensitivity and the rising popularity of gluten-free products. (I know it’s NPR… but it’s actually very interesting)

Race to the Top of the Duke Energy building.

Women’s Self Defense class on Sunday.

…and then say “Have a great weekend everyone!” and list the workout for today.

Friday’s Workout:
4 x 800m Run, with 2 minute rest between efforts.

 


BC WoD, 2/17

Friday’s Workout:
4 x 800m Run, with 2 minute rest between efforts.


“Success for Safety Self Defense for Women”

**Led by Irwin Carmichael’s Martial Arts Training Institute’s Family Training Center.

Course content:
– The profile of an attacker
– Blocking and striking techniques
– Home security and safety outside the home
– Defense against grabs, holds, and chokes
– The laws and legalities of self defense

2-Hour Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

Open to all Females ages 12 and up FREE of Charge.
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

 


CF Blog 2/18

WOD:

“Eva”

5 Rounds

800m Run

30 KB Swings (2/1.5)

30 Pull-ups

“Noor”


CF WOD 2/18

WOD:

“Eva”

5 Rounds

800m Run

30 KB Swings (2/1.5)

30 Pull-ups


CF Blog 2/19

Strength/Speed:

Prowler Push 2-2-2-2

WOD:

10-1

Renegade Rows (35/25)

Turkish Get-ups

“Dalissia”


CF WOD 2/19

Strength/Speed:

Prowler Push 2-2-2-2

WOD:

10-1

Renegade Rows (35/25)

Turkish Get-ups

 


CF Blog 2/20

Strength:

Back Squat 2-2-2-2 @ 90+%

WOD:

1200m Run

50 Ball Slams (30/20)

800m Run

35 Ball Slams (30/20)

400m Run

20 Ball Slams (30/20)

“Beth”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “To be able to concentrate for a considerable time is essential to difficult achievement.”–Bertrand Russell

A Note to all of the Challenge Participants:

Congrats, everyone!!  We are just about half-way through the challenge – Tuesday, February, 21st marks the official 31st day of the challenge at which point you can begin to re-introduce approved foods into your diet.  I’m sure you are all also aware (and excited) that during this second half of the challenge, you are entitled to 2 cheat meals – I hope you guys have big plans for those!

So, the popular question has been, “exactly what alcohol am I allowed to drink for the second-half of the challenge?”  Here is your list of choices:

  • Patron with soda water and lime
  • Three Olives vodka (not the flavored kind) – it’s made with grapes
  • Red wine
  • Gluten-free beer
  • Hard ciders (look for the more natural varieties – Amber recommends Harpoon)

Other additions include protein supplements.  For post-wod proteins, I highly recommend one of the following:

  • Stronger, Faster, Healthier*
  • Progenex*
  • Organic Warrior Whey
  • Egg white protein powder

*available for sale at Ultimate

If you have any questions or another brand that you’d like to try, just check with Liz or Bryan.

Lastly, I’ve noticed some growing trends in everyone’s journals, so instead of writing similar emails, I thought I would address those here:

Please make sure you are eating enough – that means trying your best not to skip meals, and trying to balance all of your meals with some sort of protein, fat and carb.  A couple of examples of what I’m talking about:

  1. If you grab a banana, larabar and nut butter for breakfast, that is 2 servings of carbs and 2 servings of fat – let’s try to work some protein in there.
  2. If you’ve had eggs, sausage and bacon for breakfast with nothing else but coffee, you’ve just had 3 servings of protein (with some fat), but no carbs to balance out the meal – try throwing some veggies in the mix!
  • Corn is not a vegetable; it is a grain and is not allowed on this challenge.
  • Sweet potatoes are delicious and a great after workouts – any other time, please use in moderation!  They are not supposed to be a breakfast, lunch and dinner type of deal.
  • Larabars in moderation, or in a pinch.
  • And lastly, remember that you can only earn 9 points each week (1 pnt. For each night that you get 7 hrs of sleep, 1 pt. for a rest day and 1 pt. for working out 3x in a week).

I think that’s about it – please let me know if you have any questions!

Great job everyone!!!

 

 

 


CF WOD 2/20

Strength:

Back Squat 2-2-2-2 @ 90+%

WOD:

1200m Run

50 Ball Slams (30/20)

800m Run

35 Ball Slams (30/20)

400m Run

20 Ball Slams (30/20)


You can read a lot about the workout we did today on the internet. I chose to copy/steal this description (from Hardass Fitness):

Fight Gone Bad was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

See y’all tomorrow. Or Wednesday.

**Don’t forget to pick up your Paleo Challenge t-shirt.

Monday’s Workout:
“Fight Gone Bad” is Three rounds of: Wall Ball, KB Sumo Deadlift High Pull, Box Jump, DB Push Press, Row (Calories). 1 minute rest in between rounds.


BC WoD, 2/20

Monday’s Workout:
“Fight Gone Bad”


CF Blog 2/21

Strength:

Bench Press 5-5-3-3

WOD:

“2011 CF Games Open WOD 11.2”

AMRAP 15

9 Deadlifts (155/100)

12 Push-ups

15 Box Jumps (24/20)

“Sam”

 

 

 

 

 

 

 

 

 

 

from an anonymous author:

In someone else’s shoes…

The other day, a friend asked me about trying Crossfit. She wanted to get in shape, but was intimidated by Crossfit. Her concerns were the following.

  1. What if I throw up?
  2. What if people laugh at me because I am so uncoordinated?
  3. What if I walk in there feeling worse about myself than before?

I have thought about this e-mail every day as soon as I walk into the gym.

It’s easy to forget how intimidating in can be to walk into a gym with fit bodies everywhere pouring sweat onto the floor.  Weights being dropped, grunting, loud music, people laying on the ground gasping for air.

It’s easy to forget that we are all uncoordinated in some way, no matter who you are.

It’s easy to forget that you should feel better when you leave a gym than when you first walk in (putting aside the post workout pain that you may still feel).

My comfort level at Crossfit came not only with time, but another important aspect of Crossfit – other athletes. Over time, my confidence grew when I realized I was getting stronger, and getting the hang of movements.

What really meant a lot to me though, was when other athletes approached me. Having an experienced athlete come up to me to say they were once in my shoes, that they didn’t get a kipping pull-up in the first year, or deadlift 200lbs from day 1, was just the reassurance I needed to keep coming back.

Do you remember your first days at Ultimate Crossfit? What is was like when you first started compared to where you are now in your training and what Crossfit is/means to you now? Please share your stories in the comments below.

 


CF WOD 2/21

Strength:

Bench Press 5-5-3-3

WOD:

“2011 CF Games Open WOD 11.2”

AMRAP 15

9 Deadlifts (155/100)

12 Push-ups

15 Box Jumps (24/20)


Because it’s my blog and I’ll post what I want to.

*Oh, you prefer your music acoustic? Fine.Check this version(same song).

Tuesday’s Workout:
“The Sevens” – 7 min. AMRAP of 7 Yard Sales, 7 Frog Squats and 7 Donkey Kicks; 7 min. AMRAP of 7 Walking Lunges, 7 Burpees and 7 Dips; 7 min. AMRAP of 7 Extreme Jacks, 7 Row Boats and 7 Push Ups.


BC WoD, 2/21

Tuesday’s Workout:
“The Sevens” – 7 min. AMRAP of 7 Yard Sales, 7 Frog Squats and 7 Donkey Kicks; 7 min. AMRAP of 7 Walking Lunges, 7 Burpees and 7 Dips; 7 min. AMRAP of 7 Extreme Jacks, 7 Row Boats and 7 Push Ups.


CF Blog 2/22

“The first WOD of the 2012 Crossfit Games Open is released tonight!! Time to get AMPED!! Who are you? You are a CHAMPION!!”

Strength:

Power Snatch + Overhead Squat 1-1-1-1-1

WOD:

10 x 25m Partner Band Sprints

Core Work:

2 Rounds not for time

10 GHD Sit-ups
1 min Plank
25 Abmat Sit-ups
10 Toes 2 Bar
1 min Side Plank (2nd round hit the other side)

“Big Mike”

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 2/22

Strength:

Power Snatch + Overhead Squat 1-1-1-1-1

WOD:

10 x 25m Partner Band Sprints

Core Work:

2 Rounds not for time

10 GHD Sit-ups
1 min Plank
25 Abmat Sit-ups
10 Toes 2 Bar
1 min Side Plank (2nd round hit the other side)


Ashley sent me this when these videos were all the rage on the Facebooks. I just now watched it. Pretty funny. And true. And I’ve heard as bad or worse from guys…

Wednesday’s Workout:
WoD 1: 1200m Run, 50 Sit Ups, 800m Run, 35 Sit Ups, 400m Run, 20 Sit Ups. WoD 2: Alternating Tabata of Dips and Incline Push Ups.

 


BC WoD, 2/23

Wednesday’s Workout:
WoD 1: 1200m Run, 50 Sit Ups, 800m Run, 35 Sit Ups, 400m Run, 20 Sit Ups. WoD 2: Alternating Tabata of Dips and Incline Push Ups.

 


Endurance 2/22 & 2/25

2/22 WoD: 8 rounds 2 minutes sprints followed by 1 minute recovery

6:00 PM AG Middle School Track

2/25: Group Run from Gazebo at Booty Loop – 8:00 am

 


CF Blog 2/23

Strength:

Weighted Pull-ups 3-3-3

WOD:

7 Rounds

1 Rope Climb

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

20 Double Unders

“Susan”


CF WOD 2/23

Strength:

Weighted Pull-ups 3-3-3

WOD:

7 Rounds

1 Rope Climb

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

20 Double Unders


It’s Thursday, let’s do Random Notes:

All about hands. Shrinking human brains. Google is watching your iPhone. Where do people buy beer? Nomophobia. Saturated fat, carbs and cardiovascular disease. Roadhouse. Brand impressions from a 5-year old (love this one). A buddy’s behind-the-scenes look at a new print ad campaign. Shoes from balloons. 2012 USA B’ball Unis. “Perfect” body? Eggs. Food Trucks! Raising helpless kids (or entitled?).

Thursday’s Workout:
Amber’s “Pain Train”


BC WoD, 2/23

Thursday’s Workout:
Amber’s “Pain Train”


modpaleo

Lasagna, Amber and Stuffed Peppers.

modpaleo is a modern approach to Paleo eating. Our meals come prepared with a cryo-vacuum seal to preserve freshness and deliver a quality meal for each day of the week. Don’t need all your meals prepared for you? No worries. We have several options to fit you and your family’s lifestyle! Our base meals starts at 4oz of protein paired with 6-8oz of vegetables.

All of our meals are prepared with sustainability in mind. We know our farmers and a lot about their practices. All of our beef is grassfed, our pork and chicken is pasture raised. We only work with farms that raise healthy, happy animals. We use all fresh, local produce, when in season. When it’s not in season, we order from a regional distributor that shares our ethical responsibility to work with small, sustainable family owned farms.

Below are the packages to choose from:
The Occasional Cook – This package includes 3 meals per week for the busy folks that like to cook, but would like the option to have a meal to heat up quickly in a pinch.
The Lunch Plan – This package includes 5 meals per week and is great to have a Paleo meal for lunch or dinner each day of the week.
The Couple – This package includes 10 meals per week and is great for one person who wants lunch and dinner for the work week OR for a couple to share for dinner during the week.
The Anti-Cook – This package includes 14 meals per week. It’s great for folks that want to have 2 prepared meals per day or for a family to share.
The Mammoth – This is any of the above packages upgraded to a 6oz portion of protein and 8-10oz of vegetables.

You may  also choose to add the following to each meal:
Breakfast – same amount of protein and veggie, but made in a breakfast style meal.
Snack – includes 2oz of protein and a complex carb like sweet potato and butternut squash. Great as a workout recovery meal or an afternoon snack!
Fat – Think portion size as half of an avocado or handful of olives.

Please visit our website www.modpaleo.com for pricing.

FAQ’s

How many people will each meal feed?
Our meals are packaged for one person. If you intend to have meals for your spouse or family – you’ll need to order the number of meals per person to feed. We do offer a price break for family or multiple meal orders. Call for more info.

How do you package your meals?
All meals are Cryo-vac sealed for ultimate freshness. Meals will typically last from 2-3 weeks. You may also freeze them to last longer, if you choose.

When are your meals delivered?
Meals are delivered once per week. Ultimate Crossfit on Sunday at 5pm, Neece’s Law Firm in Gastonia on Monday at 10am, Crossfit Vitality on Monday at 3pm.

How many ounces of protein are included in your meals?
Base meals contain 4oz of protein. You may upgrade your meal to 6oz of protein at an additional cost. I recommend the 6oz portion meals for most men.

What do you qualify as Paleo ingredients?
Our meals are strict Paleo – no grains, no dairy, no processed ingredients and no added sweetners. Some of the resources we draw information from include Robb Wolf, Loren Cordain and Chris Kresser. I will also utilize the
Whole9 website on occasion!

How do I get my meals?
We currently deliver our meals to
Ultimate Crossfit in Southend and Crossfit Vitality in Concord. You may order online using PayPal. If you would like to pay by check or credit card outside of PayPal please send your desired package to info@modpaleo.com

Still have questions or want to inquire about delivery to your gym?
Please feel free to email at info@modpaleo.com or call 980.263.7182. Check us out on Facebook and follow us on Twitter, too.


CF Blog 2/24

WOD:

500m Row

25 Air Squats

25 Push-ups

25 Back Extensions

800m Run

25 Ball Slams

25 Burpees

25 Abmat Sit-ups

250m Row

25 Back Extensions

25 Push-ups

25 Air Squats

400m Run

“Lauren aka (LJ) Jones”

 

 

 

 

 

 

 

 

 

 

2012 Crossfit Games Open WOD 12.1 (Workout 1)

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

 

 


CF WOD 2/24

WOD:

500m Row

25 Air Squats

25 Push-ups

25 Back Extensions

800m Run

25 Ball Slams

25 Burpees

25 Abmat Sit-ups

250m Row

25 Back Extensions

25 Push-ups

25 Air Squats

400m Run

 


That’s it for February. Great job this month, gang! We’ll be back at it on March 5th. In the meantime, I’ll post a workout every day next week that you can do at home, if you’d like to keep at it. I’d really encourage resting mostly. We’ve been workin’ it pretty hard lately and a little rest will do ya good. Get some stretching and mobility work in, eat well and we’ll see ya back on March 5th, ready for action.

Good News to tide you over: We may have our first test-tube burger by fall!

Friday’s Workout:
“BC Filthy Fifty” – 50 each of squats, extreme jacks, push ups, kayaks, mountain climbers, push up-to-plank, row boats, frog squats, yard sales and burpees.


BC WoD, 2/24

Friday’s Workout:
“BC Filthy Fifty” – 50 each of squats, extreme jacks, push ups, kayaks, mountain climbers, push up-to-plank, row boats, frog squats, yard sales and burpees.


CF Blog 2/25

WOD:

“2012 Crossfit Games Open WOD 12.1”

AMRAP 7

Burpees

“Chad”


CF WOD 2/25

WOD:

“2012 Crossfit Games Open WOD 12.1”

AMRAP 7

Burpees


CF Blog 2/26

WOD 1:

3 Rounds

7 Thrusters (135/95)

14 Box Jumps (24/20)

21 Calorie Row

WOD 2:

AMRAP 10

5 Deadlifts (225/155)

10 Pull-ups

30 Double Unders

“Kelly”


CF WOD 2/26

WOD 1:

3 Rounds

7 Thrusters (135/95)

14 Box Jumps (24/20)

21 Calorie Row

WOD 2:

AMRAP 10

5 Deadlifts (225/155)

10 Pull-ups

30 Double Unders

 


We’re off this week. so, here’s…

a link: A look behind the scenes… pasteurized milk.

a workout: After sufficient warm up, so that you are able to get a 100% effort on the sprints… Sprint 200m and do 25 push ups; 4 rounds. Then a nice cool down, including a little recovery jog to loosen the lactic acid before stretching.


BC WoD, 2/27

2/27: Sprint 200m and do 25 push ups; 4 rounds.


CF Blog 2/27

Strength:

Back Squat 3-3-3-3 @ 70-80%

WOD 1:

AMRAP 5

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

WOD 2:

AMRAP 5

15 Ball Slams (30/20)

10 Box Jumps (24/20)

“Please help Whitney and John welcome Quincy Bayer into this world.
Congratulations guys! We are truly excited for you!!”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Concentration and mental toughness are the margins of victory.”–Bill Russell

 

 

 

 

With the 1st workout of the 2012 Crossfit Games Open finished and in the books how do you guys feel? Are you satisfied with your score? Did you out perform your own expectations? Are you feeling frustrated because you didn’t do as good as you know you could have? Well, i’ve got good news for you. Guess what we don’t have to do again? 7 minutes of Burpees!

There are 4 more workouts left in the Open competition so don’t feel down and out if you didn’t do that well on the 1st one. Next week could be totally different. It could be the workout that you have been waiting for it could be the deadlifts and box jumps that I am praying for 🙂  It’s a long season and one bad workout doesn’t mean your Games season is over.  So no thinking “oh woe is me”. Get back up on that horse and ride. Take each workout as a learning experience and use it to make yourself a better athlete. No matter what you think you are great in my eyes.

Here is a little article that was sent to me from an anonymous source. A ghost writer if you will…

Comparing…

When you first walk into a Crossfit gym, it’s completely natural to size up everyone. From their age, their shirtless bodies, the plethora of shoes, socks and newest lululemonwear, it’s quite the vision. After the initial once over, and over the course of the next days and weeks, you begin to constantly compare your fitness level to theirs.

The genius thing about Crossfit is that it allows our successes to be measurable. Our PRs in strength and Metcons are measured in numbers and reps. We repeat WODs to prove that the pain and hard work we are doing is worth it. Let’s be honest though – the tendency in Crossfit is to measure our successes in a WOD against someone’s else.

It can be the beauty and the beast of Crossfit.

It’s beautiful because by looking at others peoples’ numbers, it pushes us to try to beat that time. We work harder in the WOD that day with a particular goal in mind. We keep our peripheral eyes opened to try to keep up with the athlete a few reps ahead of us. It makes us BETTER athletes.

The beast of the comparison game is when this constant comparison of ourselves to other athletes forces us to overlook our individual successes. We become focused on what others can do, and ask ourselves how we can get as strong/as fast in the shortest time possible. While this pushes us to new levels, it takes the fun out of what we have accomplished and where we have come from. It can cause injury, overtraining, and let’s face it, a bit of an obsession.

So how do you conquer this dilemma? You remember that what you are capable of is more than you ever thought was possible. You readjust what you once thought was impossible. You set higher goals for YOURSELF based on YOURSELF.  You realize your capabilities have nothing to do with anyone else’s, but you also hold onto something inside of you that can push beyond the temporary pain in order to beat the athlete next to you, so that YOU become fitter, stronger, faster than YOU were when YOU walked through the door.

 

 

 


CF WOD 2/27

Strength:

Back Squat 3-3-3-3 @ 70-80%

WOD 1:

AMRAP 5

10 Wall Balls (20/14)

15 KB Swings (1.5/1)

WOD 2:

AMRAP 5

15 Ball Slams (30/20)

10 Box Jumps (24/20)

 


BC WoD, 2/28

2/28: Every Minute on the minute for 15 minutes, perform 15 Squats and 5 Sit Ups.


We’re off this week. so, here’s…

a link: funny little clip/promo from the IFC show “Portlandia”… is it local? Is this too far? Is this you?

a workout: Every Minute on the minute for 15 minutes, perform 15 Squats and 5 Sit Ups.

 

**ATTENTION Cooper River Bridge Runners… email me if you want to get in on the t-shirt we’re doing for all gym/Bootcamp folks running the race.


CF Blog 2/28

Strength:

3 x max rep HSPU/and or Handstand Holds

WOD:

“Tabata”

Dumbbell Push Press (35/20)

Row (Calories)

Abmat Sit-ups

Double Unders

Core Work:

3 x 10 GHD Sit-ups/ 1 min Plank

“Ultimate Crossfit says goodbye to one of the Greats! Good Luck Caleb
We’re going to miss you!”
– post your goodbyes to Caleb in the comments below

 

 

 

 

 

 

 

 

Final Call for Cooper River Bridge Run t-shirts?

If you are planning on running Cooper River this year and want an    Ultimate Crossfit-themed t-shirt to wear, please let us know by 5 PM TODAY!! This way we can make sure everyone gets one. Tee will read “It’s a bridge. Get over it.” Please email Mike Shields at meshields@gmail.com and let him know your size (unisex American Apparel shirts). T-shirts will cost about $15 per shirt.


CF WOD 2/28

Strength:

3 x max rep HSPU/and or Handstand Holds

WOD:

“Tabata”

Dumbbell Push Press (35/20)

Row (Calories)

Abmat Sit-ups

Double Unders

Core Work:

3 x 10 GHD Sit-ups/ 1 min Plank


CF Blog 2/29

Strength:

Squat Clean 1-1-1-1-1

WOD:

3 Rounds

400m Run

15 Pull-ups

50 Air Squats

15 Pull-ups

“D to the A”

 

 

 

 

 

 

 

 

 

 

 

A note from Liz:

National Eating Disorders Awareness Week:

February 26- March 3, 2012

The 95lb bar

The first time I completed the WOD, “Grace,” I cried.  It had just been a pure battle from start to finish – the bar felt cold; heavy with each pull off the floor, and abrasive each time I collected it to my chest.  Every thrust above my head tested the diminishing strength in my arms and every crash of the weights to the floor reminded me of the bar’s heft – its significance.  As rep thirty clanged to the ground and edged itself away from me, I gave in to the warm pulse of tears.  It wasn’t just that I was rolling on the ground trying to discover some position that would grant me the ability to breathe, or the fact that I could swear I tasted blood at the back of my throat.  It was so much more than that.  It was the overwhelming, emotional realization that a few years earlier, I would never have been able to pick up that bar.  The truth is that just a few years earlier, I weighed less than that bar.

I had always been self-conscious (doubtful of my size, shape, appearance) growing up, especially through high school. While I was never overweight, I was bigger than I wanted to be and felt uncomfortable in my own skin.  But, I was also very much a tomboy and wrote off my size as being “athletic” and how I needed to be in order to be successful in sports.  When I went away to college however, everything changed.  I was no longer playing the sports I loved and I wanted to start over.  I wanted so desperately to be “skinny,” but what had started as a diet quickly spiraled into a full-blown eating disorder, wrought with depression and isolation.  After running 5 miles a day and following an extremely restrictive diet, I found myself at the close of my first year, not with the typical freshman 15, but rather down 50 pounds.  Of course, people took notice and professionals were called in, which made everything, in my eyes, much worse.  I felt (at this time) that this was my life at rock bottom.

I would like to say that my journey back began there, but it didn’t. I did whatever I had to do to stay out of the hospital and get back to school, but the next few years brought even more struggles and even lower lows.  In all honesty, it wasn’t until I had my daughter that I truly made the commitment to get better.  She needed a good role model – every girl does.  I had to do better.  She deserved it.  I deserved it, too.

I found my way out through competition.  I decided to sign up for a marathon.  It gave me a goal to work towards and a sense of accomplishment with each step I took.  For a few years I made running my thing – I signed up for a bunch of races and did pretty well for myself, but I didn’t love it (there wasn’t a single race that I ran that the thought of “why the hell am I doing this – I hate running?!” didn’t pass through my mind).   And then the most amazing thing happened to me – a friend introduced me to Crossfit.

When I first discovered Crossfit, it was as though a switch went off in my head.  It awoke the athlete inside me that I had quelled so long in vanity – and I loved it!  I think one of the most beneficial aspects of Crossfit is that it changes your mindset about how you approach a workout.  I know we joke a lot about the “elliptical fail,” but in all honesty, how many of us before Crossfit knew any better or worked out for a purpose other than trying to lose weight or keep those fat genes at bay?  When you think about it, it is such an unhealthy mentality to have in regards to exercise.  But Crossfit is different.  Instead of focusing on the calories in/calories out approach, the focus shifts to measurable gains and strength.  I could no longer tell you how many calories I burn during a typical workout, but I can tell you what my Fran time is or how much I can deadlift.  What’s more, Crossfit has helped me to understand that strong is healthy.  Strong is beautiful.  (Good) Food nourishes strong.

Years later, (my daughter just turned 7), I feel like I finally have it figured out.  With the support of family, friends and the gym community, I have made tremendous strength gains and accomplished things that I had never dreamed to be imaginable for myself.  But even still, every time I touch a bar with 95 lbs on it, I am reminded of where I started and how far I’ve come (don’t worry, I don’t cry anymore…except sometimes when I’m doing backsquats).

I know you’ve seen a lot of these stories recently, but in honor of Eating Disorders Awareness Week, I thought I would share my own.  The fact is that everybody knows somebody that this disease effects – don’t look away, talk to them.  Maybe even introduce them to Crossfit, who knows where it may lead.

 


CF WOD 2/29

Strength:

Squat Clean 1-1-1-1-1

WOD:

3 Rounds

400m Run

15 Pull-ups

50 Air Squats

15 Pull-ups


We’re off this week. so, here’s…

a link: Willie Nelson on why we should occupy our food supply.

a workout: 400m Run, Rest 2 minutes, 400m Run; Push Up Pyramid (10, 9, 8… 1); 400m Run, Rest 2 minutes, 400m Run


BC WoD, 2/28

2/29: 400m Run, Rest 2 minutes, 400m Run; Push Up Pyramid (10, 9, 8… 1); 400m Run, Rest 2 minutes, 400m Run


Endurance 2/29 & 3/3

Endurance 2/29 WoD: 4 rounds: 400 m sprint, 60 second rest, 800 m sprint, 120 second rest

6PM AG Middle School Track

Endurance 3/3: Gazebo at the Booty Loop for approximately 4.5 mile run!


CF Blog 3/1

Strength:

Sumo Deadlift 3-3-3-3

WOD:

Max Effort 2k Row

“EZ E”

 

 

 

 

 

 

 

 

 

 

 

YOUR MENTAL GAME Vs. THE CROSSFIT GAME by Dawn Fletcher of FletcherFitness.com

The goal of the CrossFit Games is to see which athletes and teams are the fittest in the world.  I believe that the Games are more than just a test of physical fitness.  It is a competition of the most important aspect of all, a single facet that is not listed as one of the 10 components of fitness. The biggest test of the CrossFit Games is mental.
Simply by signing up for this competition, you are facing fears about your current fitness level and whether or not you’re ready. You are heading into a plethora of unknown factors, which makes most people highly anxious. You are committing to an event where your scores will be publically seen and judged around the world, simply by the click of a button. You have expectations and goals you’d like to reach to satisfy yourself and others.  You have put yourself in a position that is uncomfortable and almost seems crazy, like some type of weird torture (but really it’s freaking awesome). Your heart is racing fast already.
Focusing on the wrong thing for five seconds could cause you to miss a PR in “Annie.”  Having negative thoughts right before you approach the rack may cause you to miss a jerk.  Spending energy thinking and reacting to uncontrollable factors will lead to major letdowns in your performance. Telling yourself you are tired will cause you to slow down.  Your thoughts and emotions will simply make or break your performance, regardless of your unbelievable physical capacity. You cannot be consistently successful in CrossFit with a poor mindset.
So, What Do I Really Need To Know To Lift More & Move Faster?
Start conditioning your mind. Train it, and continue to condition your mental game. Trying to quickly answer “how do I improve my mental game” is like trying to quickly explain “how do I get better at CrossFit?” But, here are five solid tips.
1. Realize every single competitor wishes he or she were more prepared, had just a bit more time to train weaknesses, or could be a little stronger. You are a work in progress and are simply seeing what you are capable of at this moment. You have trained hard and you are as prepared as you need to be to compete your best.
2. Create a ‘go to’ mantra. This is your thing, true to you, that will get you going when you’re flat out exhausted between reps or stuck at a movement. Keep it short and sweet.
3. Get in your zone; focus on your space and your bar. When it is go time, bring your focus to your movement, your steady breathing and your positive thoughts and mantras. Keep your stare intent and focused in your zone.
4. Negativity kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.
5. Break your reps and sets down. Before an event, think and visualize through the entire workout and each movement completely. During the workout, take it set by set, tell yourself, “just three more” or “one minute of work.” Break down long AMRAPS and lots of reps into shorter (or smaller) portions. You can always get yourself to do two of anything. Don’t think about all aspects of the workout you still have to complete.
In this competition, you are going to be forced outside of your comfort zone. Throughout the Open, you will have to make thousands of choices that will determine exactly how well you perform.  Your outcome will be defined by your good or bad mental choices, not by how quickly you can move weight. As an athlete, you must recognize that you have the ability to control and choose your confidence level, your reactions to setbacks, what you say to yourself and others, your courage and ability to persevere through tough spots, your body language, and what you focus on. The athletes who are able to make the best choices about these mental components are the ones who will have the best results.

 


CF WOD 3/1

Strength:

Sumo Deadlift 3-3-3-3

WOD:

Max Effort 2k Row


We’re off this week. so, here’s…

a link: Pasta, not bacon, makes you fat. Really? Nuh-uh.

a workout: 75-50-25 rep rounds of Sit Ups and Flutter Kicks (2 count: L+R=1). Alternate exercises – 75 SU & 75 FK, 50 SU… This is to be performed for time.


BC WOD, 3/1

3/1: 75-50-25 rep rounds of Sit Ups and Flutter Kicks (2 count: L+R=1). Alternate exercises – 75 SU & 75 FK, 50 SU… This is to be performed for time.


January-2012

CF Blog 1/2

Strength:

Squat Cleans 1-1-1-1-1

WOD:

In 8 Minutes Complete:

40 KB Swings (1.5/1)

40 KB Goblet Squats (1.5/1)

Row for meters with the remaining time

*score is total meters rowed

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”—Norman Vincent Peale P.S. Happy New Year!


CF WOD 1/2

Strength:

Squat Cleans 1-1-1-1-1

WOD:

In 8 Minutes Complete:

40 KB Swings (1.5/1)

40 KB Goblet Squats (1.5/1)

Row for meters with the remaining time

*score is total meters rowed


First thoughts on January:
1. Get some sleep.
2. Eat well. We’ve got a plan to help you. More information as it develops, but we will be beginning a 30-day Paleo Challenge on Jan. 16. Stay tuned.
3. Be on time or let me know you can’t make it… email bootcamp@ultimatecrossfit.com prior to your session to let me know that you won’t be able to make it. And it BETTER be a damn good reason!
4. Layer well when we’re outside. Get a moisture-wicking layer on first and then add thin layers over. Try to avoid cottons, especially close to the skin. A hat keeps heat in pretty well. Find some good gloves or mittens. And peep these.
5. Weather. It’s no secret that it’s cold out. Plan on January being inside (in the Pit at UCF gym, 210 Rampart Street) on Mondays and Wednesdays. Other days we’ll be outside.

Buckle up. It’s gonna be a great ride…

Monday’s Workout:
WoD: 25, 20, 15, 10, 5 Weighted Lunges with 10 Thrusters and 15 Sit Ups
Finisher: Bear Walk / Crab Walk Relay Race


BC WoD, 1/2

Monday’s Workout:
WoD: 25, 20, 15, 10, 5 Weighted Lunges with 10 Thrusters and 15 Sit Ups
Finisher: Bear Walk / Crab Walk Relay Race


CF Blog 1/3

Strength:

Bench Press 3-3-3-3

WOD:

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

“The Millers are starting their training early”

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 1/3

Strength:

Bench Press 3-3-3-3

WOD:

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats


 

 

 

 

 

 

 

 

 

 

 

 

 

The word “diet” shall refer only to what you eat and not in any way, shape or form, to limiting intake of food. Your diet is what you eat, not what you are on. Dig what I’m sayin’? Portion control and counting calories are different animals. We are going to be kicking off a Paleo challenge on the 16th (don’t worry, full details will be outlined in a packet next week) and I want to go ahead throw this out there… Paleo is not a diet. It’s a lifestyle. Or, at the very least, an approach to eating. Healthier eating. We won’t be restricting intake and counting calories or encouraging you to assign points for certain foods. We’re going to look at the quality of the foods you eat and you can make changes in your diet to make a move toward bettering your health and increasing your energy level. I’ll give you a guideline to refer to as far as how much to eat (a simple diagram will work)… but I don’t want you to start thinking in terms of limiting qualities. Only increasing quality.

Tuesday’s Workout:
“The 10s” – 10 Rounds of Broad Jumps, 10 Fire Hydrants (per leg), 10 Yard Sales, 10 Extreme Jacks, Back Pedal to Start.


CF Blog 1/4

Strength:

Partner Band Sprints 10 x 25m

WOD:

AMRAP 15

15 Power Snatches (95/65)

15 Ring Dips

“The Original Rob H.”


CF WOD 1/4

Strength:

Partner Band Sprints 10 x 25m

WOD:

AMRAP 15

15 Power Snatches (95/65)

15 Ring Dips


A match made in _______.

Nice work on Tabata’ing those couplets. So romantic… A classic tale of Dips loving Squats. Push Ups loving Box Jumps. Wall Balls loving Ball Slams.

Now let’s talk about me. And Apple. And our relationship. I’m a long-time user of Apple products, since the Apple IIe my mom used to bring home (from teaching) in the summer when I was 8 years old (to play Sammy Lightfoot and learn Mavis Beacon Typing). I’ve been through every generation of Mac since. In college and my work and personal life. It’s the chosen platform for my other career (graphic design). Apple products are just so damned intuitive. They make sense somehow. There’s never been a very steep learning curve. All creative types I’ve ever met in the advertising and design profession agree.

Until now. Maybe it’s age. Maybe I’m slow. What’s the deal with the new Mail in Tiger operating system? And what the hell is up with iCloud? All of a sudden things are less intuitive. The “search” function in that Mail program is making me crazy. Used to be so easy. I know it’s me. Sure it is. Oh, and I can no longer use my pirated version of Word 2004… unless I open those documents in freakin’ Google Documents. You (Tiger OS) don’t support older versions of Microsoft products? How dare you… I can’t even open them up! Again, I know the answers are probably easy to find. I just don’t like navigating forums and searching for answers. I just want the answers. Now.

End rant. What does that have to do with exercise, nutrition or any other things we usually discuss here? Very little.

For various reasons, I’m low on Random Notes for tomorrow. So, if you’ve got any, send ’em along to me here. (Don’t post ’em in comments below. That’d be silly. Then I can’t use it tomorrow. Don’t worry, you’ll get credit.)

Wednesday’s Workout:
Couplet Tabata: Dips and Squats / Push Ups and Box Jumps / Wall Balls and Ball Slams with 2 min Rest between each couplet.


BC WoD, 1/4

Wednesday’s Workout:
Couplet Tabata: Dips and Squats / Push Ups and Box Jumps / Wall Balls and Ball Slams with 2 min Rest between each couplet.


Strong Core + Flexibility = Better at everything Crossfit.

From our very own Heather Obleada, owner of Iron Butterfly Pilates:

“I would like to offer all members
of Ultimate Crossfit and Ultimate Crossfit Bootcamp
UNLIMITED mat classes, NOW – January 31st for $30.

Email or stop by for details or to get started.

visit: ironbutterflypilates.com
email: ironbfly@bellsouth.net
call: 704-661-6778


Endurance 1/4/12

WoD: AMDAP – 20 minutes – 200 meter sprint, 200 meter recovery jog

5:30 AG Middle School Track – Call or text if questions!  704-491-8018

ITS COLD!  How to deal with running in the cold??  Here are a few tips courtesy of RunHers Running Club:

Temperature and Wind Chill

Brrr.  There are times when the temps will be at or around zero and the wind chill is even colder!  That may be the days to do a treadmill workout or do some cross training or other indoor activities!  With very low temps, your movement and wind – the wind chill is even lower and penetrates your clothing; removing your warm, insulating boundary layer from your body.  This can spell trouble with overexposure to the elements.  So, simply; just be smart about it.  Go out for a short loop of 15 – 20 minutes and see how you feel.

 Dress in Layers

You’ll want to start with a ‘base layer’ – which is a thin layer of synthetic material which wicks sweat from your body.  Avoid cotton as it retains moisture and doesn’t ‘wick’ the moisture away, leaving you wet and miserable!  For your outer layer, you need a breathable made of nylon or a Gore Tex type of jacket – these will let out heat and moisture to prevent overheating (yes it can happen!) and chilling.  And if it is wicked cold, you may need a middle fleece type layer.  Try different things on your runs to see what works best for you. 

 If you are out in a race/run with wet snow or even rain and cold – make sure you have a waterproof outer layer and hat.  If you are out of town – a cheap poncho or rain suit, or even a hotel trash bag can help keep you warmer and dryer.  Just cut a hole for your head and you are good to go!  Improvise and make something work!  Looking great is not the main thing here – it is all about your health and safety – be as smart as possible.  Other runners are usually a good source of info – ask around! 

Don’t Overdress

Most experienced winter runners use this as a good starting point – dress as if it is 20 degrees warmer outside than it really is.  You’ll warm up once you get moving, so you should feel a little bit chilly when you start your run. If you are going to a race and you’ll be standing in the corral or start area for some length of time – consider taking old sweatshirts and other old clothing items you can discard as you start running. NOTE: most races call local charities in to pick up these clothes and reuse them.  And please don’t throw them where people are actually running – throw them over the fencing or out of the way from where runners are! 

Protect Your Hands and Feet

The statistic is that as much as 30% of your body heat escapes through your hands and feet.  On semi-cold days simply wearing a thin running glove with wicking is plenty.  On cold days, many are opting for the mittens, where your fingers can share their body heat.  Don’t forget about those cheap, disposable Hot Hands either!  Tuck one in each mitten or glove, they do help!  For warmer feet – a wicking sock liner may be used as a base with a polar fleece or wool sock on the outer.  NOTE:  make sure you do have room in your running shoes to wear that thicker sock setup. 

Your Head

Wearing a hat is essential!  You can lose about 40% of your body through your head.  You can even layer (and accessorize) if you chose.  If it is wicked cold, you might consider wearing some type of scarf or face mask to warm the air you’re breathing a little and protect your face.  Oh, and moisturize your face and lips – early and often! 

Wet Clothing

If you get wet from rain, snow, or sweat in winter temps, you’re at an increased risk for hypothermia (see below).   If you do get wet – get to warm shelter as quickly as possible.  As well, get out of the wet clothing and into dry as soon as you can.  If you suspect you may be in trouble, ask for and get emergency treatment immediately. 

Hypothermia

This isn’t our favorite topic – but here at runhers we are all about safety!  It is important to know the signs, and for your own good, let others know where you will be running and the route.  Another option is to run with friends!  We can catch up on the latest news together during our runs!   

Hypothermia sets in when the body’s temperature drops below normal. It starts when the body loses heat faster than heat can be made. Heat is produced by muscle action and shivering. Very low body temperatures can threaten life.  Early symptoms include shivering, cold and pale skin, apathy, and impaired judgment. Later symptoms include drowsiness or weakness, confusion, slow pulse and breathing, and passing out.  Hypothermia is an emergency.  Get immediate help.

 Frostbite

Make sure you ‘listen’ to your fingers, toes, ears, and nose.  They can feel a little numb when you first get out – but they should warm up as you get into your run.  Noticing a patch of hard, pale, cold skin could indicate you may have frostbite.  Get inside to shelter immediately and begin slowly warming up the area(s).  If you continue to feel numb or unsure – it is best to get some emergency care.  It really is better to get checked out as early as possible. 

Hydration

This is important to remember. Even though it’s cold you will still heat up and lose fluids through sweat. Cold, winter air also has a drying effect – making dehydration a real issue.  As with all running, make sure you are properly hydrating – before, during and after your runs and walks!   

In closing

Yes, winter months can present a challenge with fitness and outdoor lifestyle.  Please don’t give up your running, fitness and outdoors activities during these cold dark months.  A little planning, a little testing and some imagination can keep you going – and you’ll have a huge head start on spring/summer swimsuit season!  If you are not running or walking yet, we want to help you get started.  Don’t wait till it warms up.   Our next article will be running safely in the dark.  As well, we will be writing about winter style, moisturizing tips, hair care and other topics in our lifestyle section.  We want you to be your best you, however you imagine you to be!


CF Blog 1/5

Strength:

Deadlifts 5-5-5 @80+%

WOD:

4 Rounds

5 Push Jerks (155/105)

10 Toes 2 Bar

20 Ball Slams (30/20)

“Buddha letting Breeze know the mistake she just made

by partnering with her for the partner band sprints”

 

 


CF WOD 1/5

Strength:

Deadlifts 5-5-5 @80+%

WOD:

4 Rounds

5 Push Jerks (155/105)

10 Toes 2 Bar

20 Ball Slams (30/20)

 


The last sunset of 2011, as seen from Oak Island, NC.

The first of it’s kind for 2012. It’s…

Got this from a buddy’s FB page. I love it. Especially this bit, “We have more and more ways to communicate, as Thoreau noted, but less and less to say. ” I just wish I were better about it. The Joy of Quiet ~ nytimes.com

On the farm-to-table restaurant: Starting one, going to one and talking to folks who own and run one. (and a recipe from one) ~ robbwolf.com

Are you a writer? Then here is a little article for you to help you get over it. 30 Things Writers Should Stop Doing. ~ terribleminds.com

Not a writer? Then here is a little article for you on 30 Things To Stop Doing to Yourself. ~ marcandangel.com

600-Pound Butter Cow Sculpture Wins Iowa Caucus ~ theonion.com

Still buying your meat from the grocery store? You won’t want to read this, then. ~ nytimes.com (find: Haley P)

“Organic” is great ‘n all. Local and in seasonal is better. And… cheaper? Don’t tell Mexico. Organic Agriculture May Be Outgrowing Its Ideals ~ nytimes.com (find: Aaron W)

For those cold bootcamp mornings and the Star Wars lover, the Chewbacca Hoodie. ~ geekologie.com (find: Brian K)

Mike Stewart has turned the world of gun dog training upside down ~ gardenandgun.com (find: Chad M)

West Virginia University put up a record-high points in the Orange Bowl last night. Hopefully that’s enough of a headline for this sportscaster to take note that West Virginia is a state. ~ youtube.com

Infographics: They are ALL the rage. Here are two… Geeks vs. Nerds. and The Insane Economics Behind Bowl Games. ~ geekologie.com (find: Brian K) & fastcodesign.com

New Panthers uniforms for 2012. ~ pigskinbuzz.com (find: Brian K)

Thursday’s Workout:
5 Rounds: 50 Jump Ropes, 40 Kayaks, 30 Mountain Climbers, 20 Extreme Jacks, 10 Burpees.


BC WoD, 1/5

Thursday’s Workout:
5 Rounds: 50 Jump Ropes, 40 Kayaks, 30 Mountain Climbers, 20 Extreme Jacks, 10 Burpees.


CF Blog 1/6

Strength:

OHS 5-5-5 @ 70-80%

WOD:

100 Burpees

100 Double Unders

 

 

 

 

 

 

 

 

**DICK HARRELL MARTIAL ARTS KIDS PROGRAM**

Dick Harrell Martial Arts will be holding 2 free introductory kids classes beginning next week, January 10th (Tuesday) and January 12 (Thursday), both from 5 pm-6 pm. Anyone who is interested in coming by for one or both of these classes should contact Dick. The ages are 8-13 for both girls and boys.

Dick’s number is 704-619-2024 and their address at the new place is 627H Minuet Lane, Charlotte, NC.

http://www.dick-harrell.com/index.html

 

 

 

 


CF WOD 1/6

Strength:

OHS 5-5-5 @ 70-80%

WOD:

100 Burpees

100 Double Unders

 

 


My first book cover design?

This was on the blog as a link yesterday, but I thought it was worth making a point of. This is something I both struggle with and strive for.

The Joy of Quiet

By PICO IYER, nytimes.com
Published: December 29, 2011

ABOUT a year ago, I flew to Singapore to join the writer Malcolm Gladwell, the fashion designer Marc Ecko and the graphic designer Stefan Sagmeister in addressing a group of advertising people on “Marketing to the Child of Tomorrow.” Soon after I arrived, the chief executive of the agency that had invited us took me aside. What he was most interested in, he began — I braced myself for mention of some next-generation stealth campaign — was stillness.

A few months later, I read an interview with the perennially cutting-edge designer Philippe Starck. What allowed him to remain so consistently ahead of the curve? “I never read any magazines or watch TV,” he said, perhaps a little hyperbolically. “Nor do I go to cocktail parties, dinners or anything like that.” He lived outside conventional ideas, he implied, because “I live alone mostly, in the middle of nowhere.”

…great article. Continue…

Friday’s Workout:
WoD: 20 Squats, Hill Descent, 19 Push Ups, Hill Ascent, 18 Squats, Hill Descent, 17 Push Ups, Hill Ascent… Down to 1.
Skill: Centipede
Finish with Indian Run


BC WoD, 1/6

Friday’s Workout:
WoD: 20 Squats, Hill Descent, 19 Push Ups, Hill Ascent, 18 Squats, Hill Descent, 17 Push Ups, Hill Ascent… Down to 1.
Skill: Centipede
Finish with Indian Run


We constantly give you feedback in your workouts. Right? Well, now it’s your turn. We’d love your feedback on how we’re doing. Please click below to take a very brief survey that will help us in our efforts to make our gym better for you. Thanks in advance.

Click Here to take the survey.

Or, paste this URL in your browser: http://survey.constantcontact.com/survey/a07e5hgghj4gwzc06o8/start

 

 


CF Blog 1/7

WOD:

“Event 2: 2010 Crossfit Games”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

“Big Robb”

 

 

 

 

 

 

 

 

 

 

 

**DICK HARRELL MARTIAL ARTS KIDS PROGRAM**

Dick Harrell Martial Arts will be holding 2 free introductory kids classes beginning next week, January 10th (Tuesday) and January 12 (Thursday), both from 5 pm-6 pm. Anyone who is interested in coming by for one or both of these classes should contact Dick. The ages are 8-13 for both girls and boys.

Dick’s number is 704-619-2024 and their address at the new place is 627H Minuet Lane, Charlotte, NC.

http://www.dick-harrell.com/index.html


CF WOD 1/7

WOD:

“Event 2: 2010 Crossfit Games”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups


CF Blog 1/8

WOD:

“Battle Buddy Bar”

4 Rounds

40 Front Squats (75/45)

40 SDHLP (75/45)

40 Push Press (75/45)

200 Jump Rope Singles

*Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.

“Jesica B.”

 

 

 

 

 

 

 

 

 

 

 

**DICK HARRELL MARTIAL ARTS KIDS PROGRAM**

Dick Harrell Martial Arts will be holding 2 free introductory kids classes beginning next week, January 10th (Tuesday) and January 12 (Thursday), both from 5 pm-6 pm. Anyone who is interested in coming by for one or both of these classes should contact Dick. The ages are 8-13 for both girls and boys.

Dick’s number is 704-619-2024 and their address at the new place is 627H Minuet Lane, Charlotte, NC.

http://www.dick-harrell.com/index.html


CF WOD 1/8

WOD:

“Battle Buddy Bar”

4 Rounds

40 Front Squats (75/45)

40 SDHLP (75/45)

40 Push Press (75/45)

200 Jump Rope Singles

*Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.


CF Blog 1/9

Strength:

Back Squats 3-3-3-3 @ 85%

WOD:

“Tabata”

Row for Calories

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

“KC”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Let me tell you the secret that has led to my goal: my strength lies solely in my tenacity.”–Louis Pasteur  

 

2012 PALEO/ZONE TEAM CHALLENGE

This will be our first ever 60-day, team challenge. For this challenge, participants will choose to follow either the Zone or Paleo diet. Workouts, rest days and sleep will also be factors in the challenge, as they are necessary components of a healthy, balanced lifestyle.

For the first 30 days, we ask that participants adhere to a strict diet. This means absolutely no alcohol and no cheats during this time. The purpose of these first 30 days is to allow your body to rid itself of all of the toxins and essentially hit its “reset” button.

The second 30 days will focus on how to make Paleo/Zone less of a diet and more of a lifestyle. To that end, we are going to allow participants to re-incorporate sanctioned items such as protein shakes and certain alcohols, in addition to allowing two cheat meals over the course of the second half of the challenge.

Our hope for this challenge is for participants to commit to a length of time that will allow them to reach past a basic diet to reap the benefits of an actual lifestyle change.

Also, by being accountable to other teammates, we hope to push the challenge a bit beyond a personal commitment – in addition to making it a fun experience!

Get a team of 4 and get on board to kick-start your new year!!

Once you create your team, have your team captain sign up by emailing: challenge@ultimatecrossfit.com

*Challenge meeting: Saturday, January 14th following the 10am class. This is informational but NOT mandatory to do the challenge.

*Challenge start date: January 22nd

 


CF WOD 1/9

Strength:

Back Squats 3-3-3-3 @ 85%

WOD:

“Tabata”

Row for Calories

KB Swings (1.5/1)

Box Jumps (24/20)

Abmat Sit-ups

 

 


Unrelated graphics. Or are they? More thoughts to think.

Good weekend? I hope so. Mine was.

(insert transition)

You can learn about yourself during a workout. I think this thought to myself a lot. How do you approach a physical test? Do you embrace it? Do you meet it head-on? How does that type of approach manifest itself in the rest of your life?

Today, I’m gonna share a little something I read over the weekend. Read it. Think about it. The way to better is not through easy. Good thought for a Monday. Your workouts may be tough sometimes (like this morning, eh?), so may the rest of life. What are you gonna do about it?

This article, by Lisbeth Darsh, applies 100% to both CrossFit and Bootcamp.

“Expect more of yourself.”

I was observing a CrossFit Level 1 Course last year and I heard CrossFit trainer Denise Thomas say this to someone in the middle of a workout. In the middle of a workout. “Expect more of yourself.” It struck me enough to stop and write the note down in my phone. I’ve heard a lot of things yelled by a lot of people during workouts (including some of the choicest, most creative use of swear words ever) but I had not heard that phrase said in a WOD before.

The gentleman she was talking to was doing a circuit of sprints, kettlebell swings, and push-ups. But Denise wasn’t just pushing him to go faster or to do more: she was pushing him to be more. Think about that. When’s the last time someone (outside of your CrossFit circle) nudged you in the back like that? Psst. Hey you, you’re better than what I’m seeing here.

We get so used to this attitude in CrossFit: the prevailing notion that we can improve our bodies, our minds, our spirits, our lives. But it’s not necessarily how the rest of the world operates. I get the feeling that a lot of non-CrossFitters think it’s okay to aim low. Or it’s okay to underachieve. To underperform.

But it’s not okay in our CrossFit world, not if you’re doing CrossFit right. We’re really not interested in making the WOD easier for you, but we are interested in adjusting the workout so that you are working as hard as you possibly can.

Life isn’t going to take it easy on you, so why should CrossFit?

Change your own expectations of what you can deliver, of what you can do, of what you can be. But you can’t do that with easy. You can do it with hard.

Expect more of yourself.

Monday’s Workout”
Speed: Prowler Relay. WoD: OTM/15 minutes complete 5 Hand-Release Push Ups, 10 KB Swings, 15 Squats to a Med Ball.


BC WoD, 1/10

Monday’s Workout”
Speed: Prowler Relay. WoD: OTM/15 minutes complete 5 Hand-Release Push Ups, 10 KB Swings, 15 Squats to a Med Ball.


2012 PALEO/ZONE TEAM CHALLENGE

This will be our first ever 60-day, team challenge. For this challenge, participants will choose to follow either the Zone or Paleo diet. Workouts, rest days and sleep will also be factors in the challenge, as they are necessary components of a healthy, balanced lifestyle.

For the first 30 days, we ask that participants adhere to a strict diet. This means absolutely no alcohol and no cheats during this time. The purpose of these first 30 days is to allow your body to rid itself of all of the toxins and essentially hit its “reset” button.

The second 30 days will focus on how to make Paleo/Zone less of a diet and more of a lifestyle. To that end, we are going to allow participants to re-incorporate sanctioned items such as protein shakes and certain alcohols, in addition to allowing two cheat meals over the course of the second half of the challenge.

Our hope for this challenge is for participants to commit to a length of time that will allow them to reach past a basic diet to reap the benefits of an actual lifestyle change.

Also, by being accountable to other teammates, we hope to push the challenge a bit beyond a personal commitment – in addition to making it a fun experience!

Get a team of 4 and get on board to kick-start your new year!!

Once you create your team, have your team captain sign up by emailing: challenge@ultimatecrossfit.com

*Challenge meeting: Saturday, January 14th following the 10am class. This is informational but NOT mandatory to do the challenge.

*Challenge start date: January 22nd


CF Blog 1/10

Strength:

Push Press 5-5-3-3

WOD:

3 Rounds

30 Walking Lunges

15 Wall Balls (20/14)

1 Rope Climb

15 DB Push Press (35/20)

30 Double Unders

400m Run

“Sarah”

 

 

 

 

 

 

 

 

 

 

 

Don’t forget guys, starting next week we are adding some classes to the mix and the Saturday schedule is changing for the first time in Ultimate Crossfit’s history. But don’t worry it is changing for the better.

STARTING THE WEEK OF MONDAY, JANUARY 16:

MORNING OPEN GYM BEGINS: MONDAY, TUESDAY AND WEDNESDAY MORNINGS FROM 7-9AM IN THE PIT

THE 3PM CLASS: WILL BE 5 DAYS A WEEK!

NEW SATURDAY SCHEDULE STARTING ON SATURDAY, JANUARY 21:

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS

 

 


CF WOD 1/10

Strength:

Push Press 5-5-3-3

WOD:

3 Rounds

30 Walking Lunges

15 Wall Balls (20/14)

1 Rope Climb

15 DB Push Press (35/20)

30 Double Unders

400m Run


The As-Yet-Unnamed-Paleo Challenge of January 2012*

Okay. Let’s start thinking about this. We’re changing the way we eat. Better start preppin’ for that, huh? Some advice: Get comfy in the kitchen. This is gonna take a little work. Cook. Plan. Plan. Cook. Having good food on hand at all times is the key here. Cook ahead of time. Cook enough for leftovers. Use tupperware or some other resealable container. Make a fritatta for breakfast that will last several days. You don’t want to find yourself hungry with nothing prepared… that’s when bad things happen. Eat when you’re hungry. We’re not counting calories here. We’re looking at quality of food. And, eat fat. Why? Because, once you’re stripped your diet of those bad, ugly processed carbs it’s gonna look for something else to burn. Give it good fat to burn for energy. With every meal. Fat. And if you get that “bonk” feeling, between meals… fat. A handful of nuts or some olives, an apple and some almond butter… will go a loooong way. But be careful not to “crack out” on nuts and nut butters. And stick to more veggies than fruits for your carbs.

Okay. Let’s start with some recipes and basics. Below are some links to check out. Look at some now, some later, pick up a book to check out as you begin your quest.

BOOKS:
Robb Wolf: The Paleo Solution
Paleo Comfort Foods, some friends of ours from the ATL

RECIPES:
modpaleo, Hey, we know her!
Chowstalker
Nom Nom Paleo
Fast Paleo

The Foodee

Jen’s Gone Paleo
The Clothes Make The Girl
Jen’s Gone Paleo
Everyday Paleo

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

OTHER RESOURCES:
So many things here, like a shopping list and “Quick Start Guide”

I’m going to create a page here on our blog/site to house a bunch of this info, as well additional resources… so that it’s all in one place.

* Help name our Challenge. Submit your idea here.

Tuesday’s Workout:
Speed: 50m Shuttle Run every 90 seconds for 10 minutes.
WoD: 10-1 Broad Jumps with 3 Burpees at end of each set of Broad Jumps.


BC WoD, 1/10

Tuesday’s Workout:
Speed: 50m Shuttle Run every 90 seconds for 10 minutes.
WoD: 10-1 Broad Jumps with 3 Burpees at end of each set of Broad Jumps.


STARTING THE WEEK OF MONDAY, JANUARY 16:

MORNING OPEN GYM BEGINS: MONDAY, TUESDAY AND WEDNESDAY MORNINGS FROM 7-8AM IN THE PIT

THE 3PM CLASS: WILL BE 5 DAYS A WEEK!

NEW SATURDAY SCHEDULE STARTING ON SATURDAY, JANUARY 21:

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS

FULL SCHEDULE HERE.


CF Blog 1/11

Skill: Kipping Pull-ups

*If you have kipping pull-ups do 4×5 Weighted Pull-ups or work on Butterfly

WOD:

5 Rounds

5 Deadlifts(275/195)

10 Burpees

Cash Out:

3 x 10 GHD Sit-ups

“Brandi”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Are you pumped for the for the 2012 Crossfit Games? I can’t believe that we are only 6 weeks away! Who’s getting ready? Are you starting to dial up your training? Working on full range of motion yet? Need tips and training advice? That is what we (the coaches) are here for. We have several athletes that competed in last year’s Open competition and last year’s Regionals that will be glad to share their experiences with you. Still on the fence? I say hop over that darn thing and sign up on February 1 anyway for a great learning experience and to see how you compare against the likes of Rich Froning Jr. and Annie Thorisdottir and the legendary Lance Breeden.

Post in the comments below if you’ll be competing in this year’s Open and to let us know how you’re feeling about it.

 

THE 2012 REEBOK CROSSFIT GAMES SEASON

February 1: Registration for the Open begins

Feb 22 – Mar 25: The Open

Apr 27 – May 27: The Regionals

July 13 – 15: The Games

THE OPEN:

The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that!

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park.

Once you submit your workouts to the Games site, you’ll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age.

The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.

 

The 27 Rules of Conquering the Gym by Jason Gay of The Wall Street Journal

Thank you Doug for the article 🙂

 


CF WOD 1/11

Skill: Kipping Pull-ups

*If you have kipping pull-ups do 4×5 Weighted Pull-ups or work on Butterfly

WOD:

5 Rounds

5 Deadlifts(275/195)

10 Burpees

Cash Out:

3 x 10 GHD Sit-ups


Due to the nature of several conversations this morning, I arrived at this topic for today’s blog…

What’s more important than your diet? Nothing. Right? Hmmm… well…

Says Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here. (R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here. (Julien Smith)

So, let’s try that again…

What’s more important than your diet? Sleep.

Paleo Challenge Update: Collecting more resources for you. They are HERE. Let me know (via email) by this Thursday if you’re in. I’ve got 15 signed up thus far. Need a little more motivation? Read this.

Wednesday’s Workout:
Skill: Ring Push Ups and Double Unders
WoD: AMRAP12 of 30 Lunges, 15 Wall Balls, 30 Double Unders, 1 Rope Climb, 15 Sit Ups w/Slam Ball


BC Wod, 1/11

Wednesday’s Workout:
Skill: Ring Push Ups and Double Unders
WoD: AMRAP12 of 30 Lunges, 15 Wall Balls, 30 Double Unders, 1 Rope Climb, 15 Sit Ups w/Slam Ball


Endurance 1/11 & 1/14

Endurance for Wednesday 1/11 has been cancelled due to expected thunderstorms! 🙁

BUT, there is a special Endurance class on Saturday 1/14 at 8:00 at AG Middle School Track.  We will be doing our normal Wednesday night track workout and intervals on Saturday! 

There will be a group run starting at 9:00 for anyone interested in just the group run.

Saturday January 21st – check out the trail run at the US National Whitewater Center – 3 distances to choose from: 4 miles, 9 miles, 13 miles. More information at charlotterunning.com.

 


CF Blog 1/12

Strength:

Snatch 1-1-1-1-1

WOD:

3 Rounds

400m Run

10 Ring Rows

25 Abmat Sit-ups

15 Box Jumps (24/20)

“Tell”

 

 

 

 

 

 

 

 

 

 

Paleo Challenge on the mind? Trying to figure out how the heck am I going to be able to do this? Here our some paleo resources provided by our very own Carter and Amber (thank you both very much for this information.)  And remember this quote from a childhood role model of mine when you are feeling like you just won’t be able to make it through: “The power is yours” (who said this?)

BOOKS:
Robb Wolf: The Paleo Solution
Paleo Comfort Foods, some friends of ours from the ATL

RECIPES:
modpaleo, Hey, we know her!
Chowstalker
Nom Nom Paleo
Fast Paleo

The Foodee

Jen’s Gone Paleo
The Clothes Make The Girl
Jen’s Gone Paleo
Everyday Paleo

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

OTHER RESOURCES:
So many things here, like a shopping list and “Quick Start Guide”


CF WOD 1/12

Strength:

Snatch 1-1-1-1-1

WOD:

3 Rounds

400m Run

10 Ring Rows

25 Abmat Sit-ups

15 Box Jumps (24/20)

 


Here we are again, folks. It’s…

– A recent argument involving Mountain Dew, a Mountain Dew drinker and a mouse. Read. ~ msnbc.com

– A mall made of boxes pops in London and sparks a conversation about the future of retail. And gets the hip urbanites thinking. Read. ~ theatlantic.com

– Let’s say you were about to begin a Paleo Challenge. Where would you start planning, prepping and organizing? Or finding answers to those big and small questions you have… How about here. ~ robbwolf.com

– Finally! A Swiss Army Knife with a thumb drive… a nice add-on. 1 TB-worth of memory on the handiest of tools. (btw, 1TeraByte = more than you’ll likely ever need, unless you’re transporting clips of a documentary on the good and evil of dairy in our modern society…). Read. ~ mashable.com

– The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. Visit their site. ~ thedhproject.org

– Emmmm…barassing. Pittsburgh’s mayor made a wager and lost. Now, he Tebows. Read. ~ usatoday.com

– Is there a link between farming, cancer and nutrition? Seems like we talk about that stuff a lot, huh? Here’s another documentary called The Gerson Miracle. Read. ~ foodmatters.tv

– If you haven’t already seen this on Facebook or from a friend, check this out. 27 Rules of Conquering the Gym. Read. ~ wsj.com

**Email Carter today to sign up for the Bootcamp Paleo Challenge by today! And… we are still taking name suggestions. I know you have one…**

Thursday’s Workout:
WoD1: 4 Rounds of 25 Squats, 200m Run Forward, 200m Run Backward. WoD2: 15-10-5 Incline Push Ups and Dips with a clever little hill/stair run at end of each round.


BC WoD, 1/12

Thursday’s Workout:
WoD1: 4 Rounds of 25 Squats, 200m Run Forward, 200m Run Backward. WoD2: 15-10-5 Incline Push Ups and Dips with a clever little hill/stair run at end of each round.


CF Blog 1/13

“These guys just found out about the new classes being added next week.  Okay, no I’m lying,  it’s actually just a Hirst family reunion.”

Strength:

Romanian Deadlifts 8-8-8

*stay light and work on getting a good deep stretch

WOD:

3 Rounds

250m Row

20 Slam Balls (30/20)

50 Double Unders

*Mike Williams has to use the 50# for this wod*

 

“David is all thumbs up after hammering through the deadlift, burpee wod”

 

 

 

 

 

 

 

 

 

STARTING THE WEEK OF MONDAY, JANUARY 16:

MORNING OPEN GYM BEGINS: MONDAY, TUESDAY AND WEDNESDAY MORNINGS FROM 7-9AM IN THE PIT

THE 3PM CLASS: WILL BE 5 DAYS A WEEK!

NEW SATURDAY SCHEDULE STARTING ON SATURDAY, JANUARY 21:

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS

FULL SCHEDULE HERE.

 

 

 

 

 

 

 

 

Do you know what today is? What….Hockey night in Canada? No silly it’s Friday the 13th.

 

 

 

 

 

 

 

 

 


CF WOD 1/13

Strength:

Romanian Deadlifts 8-8-8

*stay light and work on getting a good deep stretch

WOD:

3 Rounds

250m Row

20 Slam Balls (30/20)

50 Double Unders

*Mike Williams has to use the 50# for this wod*


Damn it was cold this morning! Great effort this week, folks.

Next week… we’re in for some more fun.Monday starts the Paleo Challenge. Participants, look for an email from Carter today about all the Ins and Outs of the Challenge. Best of luck. May the best Caveperson win!

Best of luck to Angela and Lorrie in Charleston tomorrow (they’re running the Half Marathon)!

Friday’s Workout:
WoD1: 25 Lunges, 5 Burpees, 50 Singles… repeat as many times as necessary to get from the stairs to the bridge; across the bridge to the stage for 25 Kayaks and 25 Row Boats, run back to start. WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint.


BC WoD, 1/13

Friday’s Workout:
WoD1: 25 Lunges, 5 Burpees, 50 Singles… repeat as many times as necessary to get from the stairs to the bridge; across the bridge to the stage for 25 Kayaks and 25 Row Boats, run back to start. WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint.


CF Blog 1/14

WOD:

“Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

*For time.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

 

 

 

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


CF WOD 1/14

WOD:

“Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

*For time.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


CF Blog 1/15

Strength:

Prowler Pushes 1-1-1-1-1 (high down/low back = 1)

WOD:

4 Rounds

15 KB Swings (1.5/1)

250m Row

15 Back Extensions

15 Floor Wipers (135/95)

“Carter and Cory”


CF WOD 1/15

Strength:

Prowler Pushes 1-1-1-1-1 (high down/low back = 1)

WOD:

4 Rounds

15 KB Swings (1.5/1)

250m Row

15 Back Extensions

15 Floor Wipers (135/95)

 


CF Blog 1/16

Strength:

Jerk 2-2-1-1-1

WOD:

30-20-10

Wall Balls (20/14)

Knees 2 Elbows

Dumbbell Snatch (35/30) *split btwn each arm*

 

Momma’s Quote of the Week:  “Setting goals is the first step in turning the invisible into the visible.”–Tony Robbins

“Todd”

 

 

 

 

 

 

 

 

 

 

Here is a note from Jill Powers, one of our members who is Co-Chair in the 12th Annual Guys and Dolls Auction to support the Cystic Fibrosis Foundation: As most of you probably already know your fellow UCF’ers, Nick Aquilino, Jess Ard, and Jen Joyner are participating this year in the12th Annual Guys & Dolls Date Auction to support the Cystic Fibrosis Foundation.

Cystic fibrosis is a devastating genetic disease that affects children and young adults. Advances continue to be made in finding a cure, but your help is needed now—more than ever—to help keep up the momentum of this life-saving research. Too many young lives depend on this vital research to let it go unfunded. Attached is a photo of Gavin, who lives in Charlotte, and fights CF every day. He takes handfuls of pills each day, does hours of therapy- just to keep him healthy.

 

 

 

 

The auction is held at the Hilton Center City on February 25th 1012. This Black Tie event is a great time every year and all tickets include the following: OPEN BAR for beer & wine (I know all of you enjoy a drink), heavy appetizers (passed & seated, sorry no Paleo snacks ;)), opportunity to bid on live & silent auction items, DJ entertainment for dancing after the event, and free entrance for the after party uptown.

Please come out and show your support for these amazing individuals who have worked tirelessly over the last few months to raise money, and build these amazing date packages! And you get to see them strut their stuff on stage as they auction off their date packages, which is always a fun time!

And thank you SO much in advance for your generous gift to The Foundation and for helping to make a difference in the lives of those with the disease.

For more information about Guys & Dolls and the Cystic Fibrosis Foundation, see here – www.guysanddollscharlotte.com

CLICK THE LINK BELOW TO BY YOUR TICKETS NOW BEFORE THEY ARE SOLD OUT! http://www.cff.org/LWC/dsp_DonationPage.cfm?idEvent=18351&idUser=519768

CLICK ON THIS LINK TO DONATE FOR JESS ARD:

http://www.cff.org/LWC/dsp_donationPage.cfm?idEvent=18351&idUser=513501


CF WOD 1/16

Strength:

Jerk 2-2-1-1-1

WOD:

30-20-10

Wall Balls (20/14)

Knees 2 Elbows

Dumbbell Snatch (35/30) *split btwn each arm*


Congrats to Angela and Lorrie on their Half Marathon this past Saturday!

Great start to the week, gang! A Baseline workout in the cold, chilly air… burning lungs and cold teeth… and a new approach to eating. Today is Day One of the Paleo Challenge. Best of Luck!

A couple notes on the food logs. Fill out what you eat each day in the appropriate cell and list your water intake and hours of sleep as NUMBERS ONLY, so the formulas will work correctly. Also, please fill out that first page of the spreadsheet… it’s important to gauge your water levels. Send that sheet in on the assigned dates by Noon for credit. And you haven’t brought your $20 Buy-in, please do so.

You hate Burpees, right? Well, so does Jessica Alba, apparently. But she does ’em anyway.

Monday Workout:
Baseline Test: 800m Run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees. AMRAP5 of 5 Burpees, 10 Sit Ups, 15 Lunges. 5 Hill Sprints. Max Effort Plank.


BC WoD, 1/16

Monday Workout:
Baseline Test: 800m Run, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees. AMRAP5 of 5 Burpees, 10 Sit Ups, 15 Lunges. 5 Hill Sprints. Max Effort Plank.


CF Blog 1/17

Strength:

Back Squat 1-1-1-1

WOD:

3 Rounds

20 KB Swings (1.5/1)

10 Box Jumps (30/24)

5 L-Pull-ups

5 HSPU

Cash Out:

Max Plank Hold

“How do you count your reps?”

 

 

 

 

 

 

 

 

 

 

COMING SOON TO ULTIMATE CROSSFIT:

WOMEN’S SELF DEFENSE SEMINAR: “Refuse to be a victim”

Sunday, February 19th from 330pm-530pm at Ultimate Crossfit

Brought to you by Irwin Carmichael’s Martial Arts Training Institute

Course Content:

-The profile of an attacker

-Blocking and striking techniques

-Home security and safety outside the home

-Defense against grabs, holds, and chokes

-The laws and legalities of self defense

Registration Deadline: February 12th.

To register please see or email Bryan Russell @ bryan@ultimatecrossfit.com

The gym will cover the cost so there will be no charge for attending. We just need to know how many will be attending.

Please take advantage of this great opportunity in making yourself aware.

 

 


CF WOD 1/17

Strength:

Back Squat 1-1-1-1

WOD:

3 Rounds

20 KB Swings (1.5/1)

10 Box Jumps (30/24)

5 L-Pull-ups

5 HSPU

Cash Out:

Max Plank Hold


As Officer Vinnie Schtulman said in Police Academy 2, “Besides lunch and dinner, breakfast is the most important meal of the day.” Of course, he was talking about Fruit Loops (that the cat had used as a litterbox), but that is beside the point. Oh, well, and that he was wrong. Sort of. Breakfast actually IS the most important meal of the day. It sets your metabolism and sets your energy levels right. Especially after an early morning workout. Try to eat within an hour of your workout.

So, what to eat for this most important of meals? Whatever you want. It’s just a time of the day, right? Eat last night’s leftovers. Make a frittata on Sunday that will last several days, cut it up, stick it in tupperware and heat it up for your morning awesomeness during the week. Throw whatever’s in the fridge in a pan with some grapeseed oil and scramble some eggs with it. We use, and endorse, all these methods. Just make sure you’re getting protein, carb and fat in breakfast (as well as ALL meals). My breakfast this morning was a tag team effort of some leftovers from Amber’s delicious cooking mixed with some Carter flair: chorizo, peppers and eggs scrambled together, with cauliflower grits. And coffee. And water.

What do you eat for breakfast?

Paleo Challenge, Day 1.

Tuesday’s Workout:
“Ab Wheel” & an Indian Run.


BC WoD, 1/17

Tuesday’s Workout:
“Ab Wheel” & an Indian Run.


CF Blog 1/18

WOD:

400m Run

100 Abmat Sit-ups

400m Run

50 Burpees

400m Run

25 Back Extensions

400m Run

25 Air Squats

400m Run

50 Push-ups

400m Run

100 Double Unders

“Before the WOD a 50# slam ball seems like a good idea…I love you slam ball”

 

 

 

 

 

 

 

 

 

 

“After the WOD you realize the 50# slam ball is your enemy… I hate you slam ball!”

 

 

 

 

 

 

 

 

 

 

2-Hour Women’s Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

“Success for Safety Self Defense for Women”

**Led by Irwin Carmichael’s Martial Arts Training Institute’s Family Training Center.

Course content:
– The profile of an attacker
– Blocking and striking techniques
– Home security and safety outside the home
– Defense against grabs, holds, and chokes
– The laws and legalities of self defense

2-Hour Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

Open to all Females ages 12 and up FREE of Charge for members
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

 **Non members can attend for a fee of $15 dollars so please feel free to invite your friends or anyone you think might benefit from this**

 

 

 

 

 

 

 

 

 

 


CF WOD 1/18

WOD:

400m Run

100 Abmat Sit-ups

400m Run

50 Burpees

400m Run

25 Back Extensions

400m Run

25 Air Squats

400m Run

50 Push-ups

400m Run

100 Double Unders


Endurance 1/18 & 1/21

Endurance 1/18 WoD: Up & Down the Ladder: 800 m, 600 m, 400 m, 200 m, 400 m, 600 m, 800 m, 600 m, 400 m, 200 m.  60 second rest between interval.

5:30 AG Middle School Track

Endurance 1/21: Trail Run at the US National Whitewater Center.  Register Here: http://crctrailrace.com/

3 Trail Distances: 4 mile, 9 mile & 13 miles.  Hit us up if you are running!  Oh, and did I mention there is a HOODIE as the race swag?


Time Warner fail (or a worldwide blackout) got ahold of the Lewis household this morning. So apologies for the lateness…

Feb. 19th, Ultimate Crossfit is holding a Women’s Self Defense Class. It will be put on by Irwin Carmichael’s Martial Arts Training Institute and will be held at the Ultimate Crossfit gym from 3:30-5:30 PM on the 19th. All members of Bootcamp are welcome to attend, free of charge. I’ve heard a lot of good things about the group conducting this worskhop. If you’d like to attend, please email Bryan Russell, bryan@ultimatecrossfit.com. Full details are here.

Paleo Challenge, Day 2.

Wednesday’s Workout:
WoD1: 500m Row, 10 Burpee, 15 Ball Slams. Rest 2 minutes. WoD2: 5 Ring Dips, 10 Box Jumps, 400m Run. Each workout is a 12 min AMRAP.

 


BC WoD, 1/18

Wednesday’s Workout:
WoD1: 500m Row, 10 Burpee, 15 Ball Slams. Rest 2 minutes. WoD2: 5 Ring Dips, 10 Box Jumps, 400m Run. Each workout is a 12 min AMRAP.


CF Blog 1/19

Strength:

Deadlift 3-3-3 @ 90%

WOD:

4 x 500m Row Sprints

2min rest in between bouts

“Paul Z.”

 

 

 

 

 

 

 

 

 

 

We have a few events coming up on the Ultimate Crossfit calendar for February. One is for the ladies the other one is for everybody. And by everybody I mean all you supple leopards out there and all you stiff leopards looking to get supple.

2-Hour Women’s Self Defense Seminar
Sunday, February 19, 2012
3:30pm-5:30pm

Led by Irwin Carmichael’s Martial Arts Training Institute’s Family Training Center

Course content:
– The profile of an attacker
– Blocking and striking techniques
– Home security and safety outside the home
– Defense against grabs, holds, and chokes
– The laws and legalities of self defense

Open to all Females ages 12 and up FREE of Charge for all members. $15 for non-members.
For more details and registration: See Bryan Russell or email him at bryan@ultimatecrossfit.com.

Vote for who you would like to be your training dummy: Bruss, Lance or Mike

 

Also coming to Ultimate Crossfit in February: Movement and Mobility Seminar by Joe Tedesco, Physical Therapist for Architech Sports. This Seminar will be on Saturday February 25th at 12pm. Admission is free for all Ultimate Crossfit members.

 

 

 

 

 

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditioning Specialist.

He has treated athletes from pediatric to professional, including pro and amateur golfers, triathletes, distance runners, cyclists, gymnasts, Olympic track athletes lacrosse and soccer players, collegiate and pro football, baseball, hockey, and basketball players, Crossfit athletes, weekend warriors , and even Broadway performers and ballet dancers. He also served on the Athletic Training staff for the Florida Gator men’s basketball team. He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

Topics to be covered:

1. Assessment, Mobility and Corrective Exercises

2. Advanced Mobility and Core Re-training

Come on out and get yourself a daily dose of fish oil for your joints!

 

 

 


CF WOD 1/19

Strength:

Deadlift 3-3-3 @ 90%

WOD:

4 x 500m Row Sprints

2min rest in between bouts

 


BC WoD, 1/19

Thursday’s Workout:
“Poker”


And now, for another fun-filled and fun-packed edition of…

5 reasons to NOT worry about your cholesterol numbers. Here. ~ chriskresser.com

4, 9 or 13 miles. You decide. Charlotte Trail Race at the Whitewater Center. January 21. Here. ~ crctrailrace.com

Hey Time Magazine: It’s NOT The Calories, Stupid – Weight Gain Depends On The Quality of What You Eat (Not How Much). Here. ~ bulletproofexecutive.com

Drink Coffee? Off with Your Head! Here. ~ npr.org

Other breakfast drinks then… what about orange juice… why is it so dang good? And oddly consistent from carton to carton? Here. ~ foodrenegade.com

One of the scariest things about today’s food in schools. Thanks to Jamie Oliver and Huntington, WV. Here. ~ youtube.com

Nerd Alert! Linograph: The Movie (trailer). A documentary on the Linotype type-casting machine. Talk about the good ol’ days. Here. ~ vimeo.com

What does that picture there in the upper right have to do with anything? Here. ~ youtube.com

Paleo Challenge, Day 3.

Thursday’s Workout:
“Poker”


CF Blog 1/20

“Muscle-up prep work by K-Star starts at 1:58 in the video”

Skill Work:

3 x max rep Muscle-ups (if you don’t have MU’s work on progression or do 3 x max rep Ring Dips)

WOD:

21-15-9

Push Press (125/85)

Burpees

“Cody”

 

 

 

 

 

 

 

 

 

 

NEW SATURDAY SCHEDULE STARTING THIS SATURDAY

7AM COMPETITOR TRAINING

8AM CROSSFIT CLASS

930AM CROSSFIT CLASS

11AM CROSSFIT CLASS PLUS INTRO CLASS

12-2PM OPEN GYM

2PM CROSSFIT CLASS


CF WOD 1/20

Skill Work:

3 x max rep Muscle-ups (if you don’t have MU’s work on progression or do 3 x max rep Ring Dips)

WOD:

21-15-9

Push Press (125/85)

Burpees

 


CF Blog 1/21

WOD:

5 Rounds

400m Run

25 Double Unders

20 Lunges

10 Push-ups

15 Abmat Sit-ups

“Amanda”

 

 

 

 

 

 

 

 

 

 

 

 

 

The new Saturday schedule starts today:

700am Competition Training

800am Crossfit Class

930am Crossfit Class

1100am Crossfit Class (intro workout is now at 11am instead of 10am)

12-200pm Open Gym

200pm Crossfit Class

 

Good luck to our athletes competing in Greensboro today at the “War of the Wods” Garage Games Competition. Kick butt and take names but most importantly have fun!

War of the Wods competitors:

Jess Ard and Theresa Nichols (team division)

Mishelle Lee and Sherra Harrison (team division)

Cagney Davis and Laura “LJ” Jones (team division)

Jennifer Joyner and Whitney Bayer (team of 3 division?)

Barrett Pack and Robert Qualkenbush (team division)

Patrice Williams (women’s individual division)


CF WOD 1/21

WOD:

5 Rounds

400m Run

25 Double Unders

20 Lunges

10 Push-ups

15 Abmat Sit-ups


CF Blog 1/22

Skill Work:

3 x max rep HSPU

WOD:

5 Rounds

10 Med Ball Cleans (20/14)

10 Box Jumps (24/20)

10 Slam Balls (30/20)

“DA”


CF WOD 1/22

Skill Work:

3 x max rep HSPU

WOD:

5 Rounds

10 Med Ball Cleans (20/14)

10 Box Jumps (24/20)

10 Slam Balls (30/20)

 


CF Blog 1/23

Strength:

Front Squat 5-5-3-3 @80-85%

WOD:

3 Rounds

25 Double Unders

400m Run

10 Clean and Jerks (135/95)

1 Rope Climbs

“The Caveman aka Rob”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Your goal should be out of reach but not out of sight.”–Anita DeFrantz

 


CF WOD 1/23

Strength:

Front Squat 5-5-3-3 @80-85%

WOD:

3 Rounds

25 Double Unders

400m Run

10 Clean and Jerks (135/95)

1 Rope Climbs


My wife, Amber, actually found this article last night and sent it to me for use in this weeks’ Random Notes. But, then, my buddy Ryan and I were discussing this very thing this morning. Kind of.  He was saying how he was doing this Challenge (there’s one kicking off this week through the gym, as well) as an “outside participant” (as in, not signed up, but trying it to see how it goes). Anyway, he said he had a dream about food last night… food he can’t have. And that made me think of a previous Challenge when Amber and I discussed this, too… isn’t it odd how you don’t really crave stuff (sometimes) until you can’t have it? Resisting temptation is a hard thing to do. SO, now back to this article I mentioned. It’s about willpower being the greatest strength we have. It comes via NPR. Be aware, though, that your willpower will be tested as soon as you click through to it. There’s a picture of a cupcake.

“The power to resist temptation — to pass up dessert, to endure an unpleasant experience, to defer satisfaction — is our “greatest human strength,” argue psychologist Roy F. Baumeister and science writer John Tierney in their new book, Willpower. The book delves into the science of our age-old struggle with self-control.

“The Victorians talked about this vague idea of it being some form of mental energy,” Tierney tells NPR’s Audie Cornish. “In the last 15 years we’ve discovered that it really is a form of energy in the brain. It’s like a muscle that can be strengthened with use, but it also gets fatigued with use.”

Whether you’re resisting a favorite food or completing a dreaded task, exercising self-control in different areas of your life saps the same mental energy source. Many dieters employ the out-of-sight-out-of-mind technique of hiding desirable food — and studies show there’s something to it.” Read on…

We’re one week in. How’s the Paleo Challenge goin’, for all your participants? Getting the hang of it? I’m curious how you’re feeling and sleeping? Have you hit “man I miss sugar” period yet? What do you notice that’s different? What’s the same?

Paleo Challenge, Day 7.

Monday’s Workout:
3 Rounds, 1 minute at each station… Row, Squat, KB SDLHP, Slam Ball Sit up, Box Jump. 1 minute rest after each round.


BC WoD, 1/23

Monday’s Workout:
3 Rounds, 1 minute at each station… Row, Squat, KB SDLHP, Slam Ball Sit up, Box Jump. 1 minute rest after each round.


CF Blog 1/24

WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*For Time complete all reps of each exercise before moving to the next.

“Cory and Greg join the Muscle-up club!”

 

 

 

 

 

 

 

 

 

 

 


CF WOD 1/24

WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*For Time complete all reps of each exercise before moving to the next.

 


Man, Paula Deen is really causing a stir, isn’t she? I mean, I don’t think anyone’s really shocked by her announcement that she has diabetes. I mean, we’ve seen her for years and know what she’s up to in her kitchen. So, again, no real ssurprise. Her teaming up with a drug company as a result can certainly be looked at several ways. And everyone’s certainly entitled to their opinion on who exactly that‘s helping. But, is that really beside the point? I saw (what I thought was) a great post yesterday from a group called “Health-Bent” on the matter. With that introduction, I’ll leave the rest up to them. And you. Which is what, ultimately, this post is about.

The ButterQueen Effect.

Best of luck today to Scott.

Paleo Challenge, Day 8.

Tuesday’s Workout:
Sprint Interval: 20 seconds sprint / 40 seconds rest for 15 minutes. WoD: AMRAP 7 of 10 Bar Rows and 10 Dips, separated by 50m Run.


BC WoD, 1/24

Tuesday’s Workout:
Sprint Interval: 20 seconds sprint / 40 seconds rest for 15 minutes. WoD: AMRAP 7 of 10 Bar Rows and 10 Dips, separated by 50m Run.


CF Blog 1/25

Strength:

Press 5-5-5

WOD:

4 Rounds

10 Knees to Elbows

10 Deadlifts (225/155)

15 Games Standard Box Jumps (24/20)

*pause at the top of box w/ hips fully extended

“UCF athletes representing strong at the War of the Wods in Greensboro!
So proud of all you guys!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Registration for the 2012 Crossfit games kicks off one week from today. You can create an account and fill out your profile now on https://games-beta.crossfit.com/mygames/ But you’ll have to wait until next week to register.

*There are two steps to competing in the Open. First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season if you choose to.

Starting February 1st, you will be able to register as an Athlete and choose a team right from a link on your profile page. If you haven’t created an account then you can get started here.

We are again in the Mid-Atlantic Region along with Pennsylvania, Maryland, Delaware, West Virginia, Virginia, and the District of Columbia.

If you have any questions about the CF Games or the Open please email me at: mike@ultimatecrossfit.com

 

A PALEO NOTE FROM LIZ

Good morning, Challenge peeps!!!  We are half-way through the first week of our challenge and since Bryan and I won’t be looking at your journals until Sunday, we wanted to address some concerns we have had with the sentiments of “I’m hungry!” and “I’m tired!’ which have been expressed throughout the gym and on facebook.

The greatest concern we have when we hear “I’m hungry…tired…and have a headache” is that people are not eating enough.  These are not common side effects of eating Paleo, but rather stem from lack of nutrition (unless your headache is from caffeine withdrawal from suddenly cutting out x-number of sodas a day).  Remember, this challenge is focused on having you eat CLEAN, NUTRITIOUS food (and lots of it!), not on a starvation diet.  Feed your bodies!!!  Food = fuel.

That being said, if you are hungry, make sure you are getting enough fat in your diet.  While following a paleo diet, your body uses fat for fuel as opposed to carbohydrates.  Some good choices for fats include:

  • Avocados
  • Nuts (macadamias, pecans, cashews, walnuts, almonds, etc.)
  • Nut butter *try not crack out on the nut butters though (even if they were deliciously made by Jess Ard)
  • Coconut butter (this stuff is awesome and you can go to town on all of its nutritious deliciousness)
  • Coconut oil, olive oil (sneak fat into your meals by cooking veggies in coconut oil, or using olive oil as a dressing)

Also for this challenge, remember that preparation is going to be the key to your success.  Don’t go hungry or cheat because you didn’t have anything on hand for breakfast/lunch/dinner/snack.  Making your own egg muffins provides you with a great on-the-go breakfast all week, paleo crock-pot meals allow you to come home at night to a nice warm dinner, and veggies, fruit, jerky, and nuts all make for great paleo snacks.  Many flavors of larabars are also paleo (make sure to check the label) and are great to pack in your bag to have in a pinch, but they should be used sparingly.

Keep in mind that the paleo diet is not synonymous with deprivation.  Missing dessert?  Try blending some fresh fruit and coconut milk together for a smoothie, or throw the mix in the freezer for a yummy treat!  You can also find some really great recipes for meals and snacks online (Amber’s blog, for instance) or in a number of paleo cookbooks now available.  Savanna Orchards makes a great trail mix with jerky in it – it’s called Moxie Crunch.  It’s awesome! https://www.savannaorchards.com/shop/paleo-lifestyle-2

Lastly, I wanted to throw out some tips on pre/post-WOD nutrition. Just because you’re not allowed protein shakes for the first 30 days does not mean your body doesn’t need its post-WOD protein!  So, for these first 30 days, I will make these suggestions.

  • Before working out, prep your body with a snack-size portion of protein and a little fat.
  • Post-WOD, help your body recover with a meal-size portion of easily digestible protein and a starchy vegetable – note that this is the one time when you don’t want to eat fat (fat slows digestion and we want your body to process the protein as fast as possible so that it can get to work repairing your muscle tissue).  Egg-whites, turkey, and chicken coupled with squash or a sweet potato are all excellent choices for a post-wod meal!

I think that’s about it for now.  Definitely keep the questions coming, but try to direct them to challenge@ultimatecrossfit.com.  Great job, everyone!!  We are proud of all of the effort and commitments you have put forth for this challenge – keep up the good work!!

-Liz

 

 

 


CF WOD 1/25

Strength:

Press 5-5-5

WOD:

4 Rounds

10 Knees to Elbows

10 Deadlifts (225/155)

15 Games Standard Box Jumps (24/20)


The Turkish Get Up. Apparently it gets it’s name from the Turkish wrestlers who have popularized the movement in the strength and conditioning world. Why might one perform such an odd little series of movements with a weight overheard? To develop wrist, shoulder and core strength and stability (among others). Not to mention grip strength.

**Check out this NPR story about McDonald’s in France. Apparently, “MacDo” does things a little differently in the City of Love (and Lights).They use locally-sourced foods and… gasp!… grassfed beef!?!

“In the U.S., McDonald’s says its cattle are mostly corn-fed. While the company doesn’t address on its site whether growth hormones and growth-promoting antibiotics are added to the animal feed consumed by the animals it buys, it’s a reasonable assumption that they are.

French cattle are all grass fed, which many argue makes them tastier. Growth hormones are illegal here and each animal has a passport showing where it was born, raised, and slaughtered, according to McDonald’s France. That’s called traceability, and we don’t yet have such a national system in place.”

…read more here.

Paleo Challenge, Day 10.

Wednesday’s Workout:
Skill/Strength: Turkish Get-Up 3-3-3. WoD: 10-1 KB Swings & Goblet Squats.


BC WoD, 1/25

Wednesday’s Workout:
Skill/Strength: Turkish Get-Up 3-3-3. WoD: 10-1 KB Swings & Goblet Squats.


Endurance 1/25 & 1/28

Endurance WoD 1: 1 mile time trial

WoD 2: 6 x 400 m sprints, 2 minute recovery

We will officially start class at 5:30 AND 6:00 tonight for those of you who need more time to make the track.  Feeling too pressed to make it at 5:30, come on down and we’ll get you going at 6! AG Middle School Track

Saturday 1/28: 8 AM at the Gazebo on the Booty Loop across from intersection at Harris Teeter, etc.  Please email or text if you will be attending!  704-491-8018

4 Running in the Cold Tips from Active.com:

It’s that time of year, everyone. The leaves are falling and the breeze is chilly. People are trading in their tank tops and shorts for blue jeans and long-sleeve tees. It’s a great time to be a runner, but it can be a frustrating time if you’ve just started running and have never had to brave the elements.

The number one question heading into the chilly months is, “As a new runner, what can I expect with cold-weather running?”

The short (and most exciting) answer, is faster times.

Yes, we run a lot faster in the cold races than we do in the standard, hot-summer month 5Ks and 10Ks, but there are a few things to learn before heading into the snow.

First, let me share my worst cold-running experience.

On January 17, 2009, I ran my first 5K. When I woke up that morning, the thermometer said 22 degrees, with a wind chill of 19. Having never done anything in conditions like that (I trained on an indoor track), I panicked and put on all the winter clothing I could find. It was a big mistake.

My official getup consisted of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will.
My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away.
I can’t tell you how many times I tried to “become a runner” in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.
OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There’s just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don’t be the guy running with his shirt off when it’s below freezing. People aren’t staring because they think you’re really awesome… Trust me. 

4. Hydration is still important.
Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

Ben Davis is the first Active.com ambassador. He recently lost 120 pounds and plans to lose the last 20 in the coming months. He runs, writes and blogs daily. You can read more about his journey at http://bendoeslife.com.

 

 


Endurance 1/25 & 1/28

1/25 WoD 1: 1 mile time trial

WoD 2: 6 x 400 m sprint, 2 minute recovery

We will start the class at 5:30 AND at 6:00 for those of you who can’t make it to the 6.  We will be moving to 6:30 as soon as we can!  AG Middle School Track

1/28 WoD: Group Run starting from the Gazebo at the Booty Loop (across from Harris Teeter) at 8:00 AM

4 Cold Weather Running Tips from Active.com

It’s that time of year, everyone. The leaves are falling and the breeze is chilly. People are trading in their tank tops and shorts for blue jeans and long-sleeve tees. It’s a great time to be a runner, but it can be a frustrating time if you’ve just started running and have never had to brave the elements.

The number one question heading into the chilly months is, “As a new runner, what can I expect with cold-weather running?”

The short (and most exciting) answer, is faster times.

Yes, we run a lot faster in the cold races than we do in the standard, hot-summer month 5Ks and 10Ks, but there are a few things to learn before heading into the snow.

First, let me share my worst cold-running experience.

On January 17, 2009, I ran my first 5K. When I woke up that morning, the thermometer said 22 degrees, with a wind chill of 19. Having never done anything in conditions like that (I trained on an indoor track), I panicked and put on all the winter clothing I could find. It was a big mistake.

My official getup consisted of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will.
My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away.
I can’t tell you how many times I tried to “become a runner” in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.
OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There’s just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don’t be the guy running with his shirt off when it’s below freezing. People aren’t staring because they think you’re really awesome… Trust me. 

4. Hydration is still important.
Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

Ben Davis is the first Active.com ambassador. He recently lost 120 pounds and plans to lose the last 20 in the coming months. He runs, writes and blogs daily. You can read more about his journey at http://bendoeslife.com.

 

 


CF Blog 1/26

Skill Work:

Pistols

WOD:

4 Rounds

400m Run

15 Wall Balls (20/14)

25 Double Unders

“Look who snuck back in for a WOD. We miss you Reagan!!”

 

 

 

 

 

 

 

 

 

TRUTH OR LIES by Lisbeth Darsh @ crossfitlisbeth.com

Life is full of hard truths.So is CrossFit.

Sometimes you win. Sometimes you suck so much they should name a suckage monument after you. Kids on school trips could take their pictures in front of your crumpled, pathetic concrete image. (“This statue is in memory of the Great WOD Disaster of 2011. That extra 20lbs on the bar almost killed her. Survivors still have nightmares about her form at the end. Scary stuff. Kids, don’t let this be you.”)

Nobody will ever love you more than your mother. Not even your partner or your kids or the front squat. Your dog is sure going to try though.

You will love the barbell more than it will ever love you back. (It can’t love — it’s an inanimate object. Stay with me here, people.)

The 10 seconds of rest during Tabata are actually 4. No one’s been able to scientifically prove this point, yet we all know it’s true.

The L-Sit was used during Ancient Roman Times as a punishment for adultery. They put hot coals under the parallettes. This is how “players” first learned to get amazing abs.

When four or more people gather for a WOD, at least one person will be the Whiner. Or the Heavy Sweat-er. Possibly also The Person Who Always Has to Leave Early.

If you eat perfectly at every single meal, get 10 hours of sleep every night, and have impeccable form on every movement in every WOD and the lowest WOD times, and the heaviest weights in every lift, you’re probably a big old liar too.

All joking aside though, there is one hard truth that’s indisputable, if you do CrossFit right: No matter how bad you felt before the WOD, no matter how crappy and terrible and horrendous your day was up until the point that you walked in the gym, you will always feel better after the WOD. Well, at least once you can breathe again. (And don’t slip on that pool of sweat: the Heavy Sweat-er can’t help it, it just flows out of him like a water faucet.)


CF WOD 1/26

Skill Work:

Pistols

WOD:

4 Rounds

400m Run

15 Wall Balls (20/14)

25 Double Unders


Okay. Let’s get…

1. I posted this yesterday, but how about McDonald’s in France using locally-sourced foods… including grassfed beef!?! Here. ~ npr.org

2. One of my sites I like to check from time to time for good info, some entertainment and a lot of help with this machine I’m driving and maintaining (that’s the body), I like to read up on the Mobility Project… which is drawing to an end. Anyway, in this episode K*Star (his name, not mine) talks about hip mobility as it pertains to the squat. He’s referencing, specifically, the Back Squat. However, this is fantastic (and extremely applicable) to air squats as well. Look for some of this stuff in the park soon. Here. ~ mobilitywod.com

3. Here’s a paleo site for recipes. BEWARE: they do Paleo on their “own terms”, so watch for added sugar, honey, etc. if you’re currently in the Challenge. (Beyond the Challenge,I encourage Paleo on your own terms. Here. ~ health-bent.com

4. It’s been a little warmer out the past few days which makes me yearn for Spring. And, to me, Spring means baseball. Sports radio is starting to talk it up and I heard about the Prince Fielder deal the other morning. Tom Law has a take on it that I kinda like. Here. ~ espn.com (Keith Law)

5. What the Heck is this? (and why am I just now finding this blog?). ~ blog.fooducate.com

6. Monsanto is apparently harvesting fear now. Or, wait… I think they’re just getting into the milk business, but that’s what the title of Vanity Fair article is. Read it Here. Wanna read some anti-Monsanto propaganda/literature/spewing? I’ve got just the blog for you to spend some time: Occupy Monsanto. ~ vanityfair.com and occupymonsanto.wordpress.com

7. Joe Paterno did not die a bitter man, or of a broken heart. He was happy and saw himself as extremely fortunate. Here. ~ sportsillustrated.com (Joe Posnanski)

8. Once the Challenge is over… OR if you weren’t on the Challenge to begin with, check out Garden & Gun’s 50 Best Southern Bars. Here. ~ gardenandgun.com

9. Lastly, in my opinion, quite possibly the best video and cover song ever recorded. Hurt. ~ dailymotion.com

9-1/2. Even better, Trent Reznor’s commentary on the Cash version of his song here. More.

 

Paleo Challenge, Day 11.

Thursday’s Workout:
Partners each complete 600m Run, 15 Burpees, 600m Run, 30 Squats, 600m Run, 100 Jump Rope Singles, 600m Run. Partner 1 runs while Partner 2 completes task, then the switch.


Name: Mie Greenberg (Mie Yoshinaga, on Facebook)

Sports/Fitness Background: Climbed trees and did a lot of double unders as a child, tennis, cross country running and track in high school, ultimate frisbee in college, 2 years of hardcore aerobics classes post-college.

Favorite Lift?: Snatch, C&J

Least Favorite Lift?: Deadlift

How Long have you been Crossfitting?: Feb 2006-Oct 2010

How Long have you been a Crossfit Trainer?: Two years+

Why CrossFit?: Because it taught me to eat right. Because it taught me how much pain I could tolerate. Because it gave me friends. Because it gave me Olympic weightlifting.

Why Weightlifting?: If you have ever intensely loved something or someone, you know how I feel about weightlifting. I love weightlifting so much so that it sometimes feels like I am being unfaithful to my husband.

Workout music of choice?: The music of a heavy barbell dropped on the floor, the grunting that comes from rising out of a heavy squat, and the victory scream after a PR lift.

Current job outside of Crossfit?: Japanese interpreter/translator

Certifications: CrossFit Level 1, USA Weightlifting Sport Performance Coach

Motto: Set a goal and everything you do should be to achieve that one goal.

Favorite thing about Ultimate?: The UCFers are so purely and completely awesome. I’ve never met a group (of 350!) with such positive attitudes and drive. I love that everyone makes an effort to get better and regardless of how much I hurt you, you always come back with a smile on your face. 🙂 Another one of my favorite things about Ultimate is Lance, whose vision of UCF is something I completely trust and believe in. I will gladly jump off a 24 …inch box for that man. I also love that we have more barbells than most gyms in the U.S.

Nickname given to you by the other trainers?: Snatch Dragon, Yoshi, that little Asian girl


BC WoD, 1/26

Thursday’s Workout:
Partners each complete 600m Run, 15 Burpees, 600m Run, 30 Squats, 600m Run, 100 Jump Rope Singles, 600m Run. Partner 1 runs while Partner 2 completes task, then the switch.


CF Blog 1/27

Strength:

Bear Complex 7-7-7-7-7

WOD:

AMRAP 10

250m Row

15 Slam Balls (30/20)

10 Ring Push-ups

“Ashli!”

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 1/27

Strength:

Bear Complex 7-7-7-7-7

WOD:

AMRAP 10

250m Row

15 Slam Balls (30/20)

10 Ring Push-ups

 


The other (Wednesday) morning, as you entered and exited the gym, did you notice a smell? A sweet, doughy smell? Like walking through the mall and all of a sudden entering the “Cinnabon Zone”? And you were suddenly filled with the desire for doughy yumminess, right? Well, there’s a bakery around the corner that puts off that odoriferousness. What’s the allure? Duh. But… is it satisfying?

What do porn and junk food have in common?

Matt Lentzner introduces us to the idea of “The Porn You Eat” in this post from Robb Wolf’s blog.

Enjoy your weekend. See you Monday. I hope to get us back outside (knock on wood) on a regular basis soon.

Running out of steam on creativity or need a kickstart with your recipes? Don’t forget modpaleo and the Paleo Resources list on this blog.

Paleo Challenge, Day 12.

Friday’s Workout:
Partners complete 2 Rounds of 50 Wall Balls, 50 Medicine Ball Twist Passes, 50 Ball Slams, 50 Medicine Ball Sit-up/Throws, 50 Dynamic Push-ups. Begin and Finish with 400m Med Ball Run.


BC WoD, 1/27

Friday’s Workout:
Partners complete 2 Rounds of 50 Wall Balls, 50 Medicine Ball Twist Passes, 50 Ball Slams, 50 Medicine Ball Sit-up/Throws, 50 Dynamic Push-ups. Begin and Finish with 400m Med Ball Run.


CF Blog 1/28

Partner WOD:

“Balls to the Wall”

100 Wall Balls (20/14)

100 Medicine Ball Twist Passes (20/14)

100 Ball Slams (30/20)

100 Medicine Ball Sit-up/Throws (20/14)

100 Dynamic Push-ups

800m Medicine Ball Run (20/14)

“Just like Prince this man is known by merely a symbol: $

 

 

 

 

 

 

 

 

 

 

SATURDAY SCHEDULE:

700am – Competitor’s Training

800am – Crossfit Class

930am – Crossfit Class

1100am – Crossfit Class and Free Intro Class

12-2pm – Open Gym

200pm – Crossfit Class


CF WOD 1/28

Partner WOD:

“Balls to the Wall”

100 Wall Balls (20/14)

100 Medicine Ball Twist Passes (20/14)

100 Ball Slams (30/20)

100 Medicine Ball Sit-up/Throws (20/14)

100 Dynamic Push-ups

800m Medicine Ball Run (20/14)

 


CF Blog 1/29

Strength:

Bent Over Row 5-5-5

WOD:

3 Rounds

500m Row

5 HSPU

10 SDHLP (95/65)

15 KB Swings (1.5/1)

20 Pull-ups

“Rob standing tall”

 

 

 

 

 

 

 

 

 

 

 

SUNDAY SCHEDULE:

930am – Yoga

1100am – Crossfit Class

1200pm – Olympic Lifting Technique Class

100pm – Advanced Olympic Lifting

200pm – Crossfit Class

 


CF WOD 1/29

Strength:

Bent Over Row 5-5-5

WOD:

3 Rounds

500m Row

5 HSPU

10 SDHLP (95/65)

15 KB Swings (1.5/1)

20 Pull-ups


CF Blog 1/30

Strength:

Back Squat 5-5-5-5 @70-80%

WOD:

AMRAP 15

5 Hang Power Clean to a Push Press (155/105)

50m Farmer’s Walk (as heavy as possible) kbs,dbs,sandbags,plates,etc.

*farmer’s walk 25m down and back

“Jana Gettin Low”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “The tragedy of life doesn’t lie in not reaching your goal.  The tragedy lies in having no goal to reach.”–Benjamin Mays

 

Big shout out to Jayme “Mama Bear” Bowles who finished 4th in the Heraean Games, an all female Crossfit competition held in Florida this past weekend. Way to go Jayme you Warrior Princess you!!

 

 

 

 

In the 6th Century BC The Heraean Games were established as the first official all women’s athletic competition.The event was held every four years in the stadium of Olympia in honor of the Goddess Hera.

Spartan Women in particular were encouraged to train in the same athletic events as men and usually dominated at the Heraean Games as a result.  These women played a significant role in Spartan history and were often viewed as warriors themselves.

Over 2000 years later, Fashletics and South Florida CrossFit Endurance proudly bring you the return of The Heraean Games to honor the spirit of an all female competition.

 

THE ROAD TO THE FITTEST:

Registration for the 2012 Reebok Crossfit Games Open Competition will open on Wednesday. Go to http://games-beta.crossfit.com/ to set up your profile now and log back on Wednesday to register for the Open. We are only 23 days away from competition.

 

**Today begins a six week Back Squat cycle for strength. Stay within the percentages. We will have heavy back squat days and then back off days for the next six Mondays all while helping to push your Back Squat to levels that you have never seen before. Let’s do WORK!

 


CF WOD 1/30

Strength:

Back Squat 5-5-5-5 @70-80%

WOD:

AMRAP 15

5 Hang Power Clean to a Push Press (155/105)

50m Farmer’s Walk (as heavy as possible) kbs,dbs,sandbags,plates,etc.

*farmer’s walk 25m down and back


February begins today. At least in the Bootcamp world. Today is Day 1 of the 4 weeks that comprise Ultimate Crossfit Bootcamp for February. And we’re very excited about this month. Programming is done for the whole month and it’s fantastic (at least I think so). We’re going to apply a matrix (that’s right, kids… a matrix) to our training that will target and develop specific strengths on certain days throughout the month, increasing in difficulty as the weeks progress.

A few things for this month:
1. Do you have a timepiece with a stopwatch function? A watch, stopwatch, whatever. If you do, please bring it on Thursday.
2. As a 4-week program, we sometimes run into that occassional “odd” month where there is an extra/5th week. This is one of those months. Therefore, we will have BC through February 24th. We will have the dates of 2/27 – 3/2 OFF. Then pick back up again with March BC on March 5th. I’ll make sure you have some good ideas on workouts if you want to continue on through that OFF week, but I would also encourage rest. Especially those of you who have been pushing it pretty hard the past few months and consistently showing up dark ‘n early… your body might enjoy a little rest.
3. Our 30-Day BC Paleo Challenge will wind up mid-month and we hope to see great results from it. And, hopefully, change some more folks’ eating habits for good!
4.

Paleo Challenge, Day 15. (Half Way!)

Monday’s Workout:
WoD: 2 min Jump Rope; followed immediately by AMRAP 10 of 15 Squats (to Med Ball), 15 Ab Mat Sit Ups, 15 Box Jumps; followed immediately by 75 Double Unders/200 Singles. STRENGTH: 5x Prowler Push.


BC WoD, 1/30

Monday’s Workout:
WoD: 2 min Jump Rope; followed immediately by AMRAP 10 of 15 Squats (to Med Ball), 15 Ab Mat Sit Ups, 15 Box Jumps; followed immediately by 75 Double Unders/200 Singles. STRENGTH: 5x Prowler Push.


CF Blog 1/31

WOD:

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

400m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

“Teddy Ballgame”

 

 

 

 

 

 

 

 

 

 

“10 Attempts” from Stuff

10 Attempts.

I live in the spaces between the knurling. Where chalk collects and where my blood dries and flakes and eventually wears away, leaving behind a residue like the rust of my efforts and my spirit. Even with straps, my hands are tired and starting to tear. I probably should have quit by now, but for some reason I couldn’t. I was more afraid of quitting than I was of trying again. I guess I took the path of least resistance, if you think about it.

I’m not sure what attempt it was when they started goading me. I wasn’t counting. I just knew I hadn’t made it yet.

“You’re trying again? No way you’re going to make this.”

I didn’t make it.

to Continue Reading :10 attempts

 


CF WOD 1/31

WOD:

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

400m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips

800m Run

3 Rounds of: 7 KB Swings (2/1.5), 7 Push-ups, 7 Ring Dips


It’s Tuesday. Let’s talk mobility. Specifically, let’s continue the discussion from yesterday’s class about your hips. I hear from several folks every couple of days complaining about “tight hips”. And a lot of folks who aren’t specifically talking about tight hips are showing signs of tight hips. As basic body maintenance, what things (like the Dragon-lunge-deal we did yesterday) can we look to, in terms of opening up some of that tightness? This article I’m “borrowing” (it’s the internet, after all) is from an Olympic Weightlifting site, Catalyst Athletics.

Without further ado, let’s talk about the Russian Baby Maker.

“The most important thing to know when doing the RBM is that the point is to spread the hips, not the knees. We’re trying to push the proximal ends of the femurs out to the sides, not the distal ends.

Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.”

Read more here. (including a look at the name itself)

Paleo Challenge, Day 16.

Tuesday’s Workout:
SPEED: 5xPartner Band Sprints, with 5 Burpees at end of each length (5 Sprints, 50 Burpees). WoD: miniFartlek.


BC WoD, 1/31

Tuesday’s Workout:
SPEED: 5xPartner Band Sprints, with 5 Burpees at end of each length (5 Sprints, 50 Burpees). WoD: miniFartlek.


CF Blog 2/1

Strength:

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

WOD:

21-15-9

Calorie Row

Strict Pull-ups

“Post your caption in the comments below”

 

 

 

 

 

 

 

 

 

 

Register for the 2012 Crossfit Games Open here: https://games.crossfit.com/mygames/

 

21 SUGGESTIONS FOR SUCCESS by H. JACKSON BROWN, JR.

  1. Marry the right person. This one decision will determine 90% of your happiness or misery.
  2. Work at something you enjoy and that’s worthy of your time and talent.
  3. Give people more than they expect and do it cheerfully.
  4. Become the most positive and enthusiastic person you know.
  5. Be forgiving of yourself and others.
  6. Be generous.
  7. Have a grateful heart.
  8. Persistence, persistence, persistence.
  9. Discipline yourself to save money on even the most modest salary.
  10. Treat everyone you meet like you want to be treated.
  11. Commit yourself to constant improvement.
  12. Commit yourself to quality.
  13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
  14. Be loyal.
  15. Be honest.
  16. Be a self-starter.
  17. Be decisive even if it means you’ll sometimes be wrong.
  18. Stop blaming others. Take responsibility for every area of your life.
  19. Be bold and courageous. When you look back on your life, you’ll regret the things you didn’t do more than the ones you did.
  20. Take good care of those you love.
  21. Don’t do anything that wouldn’t make your Mom proud.
21 Suggestions

CF WOD 2/1

Strength:

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

WOD:

21-15-9

Calorie Row

Strict Pull-ups