July-2014

0702[hr]ENDURANCE: 3 Rounds of 800m Run + 50m Walking Lunges + 150m Backwards Run.


7.2.14: Carry and Be Merry

rorym_Games2010_MikkoSandbagFinish

7.2.14: The Pit @ 6am

AMRAP 40:00
800m Run
400m Sandbag Carry
200m Farmer’s Carry (1 KB/ 1 DB)
100m Backwards Run (50 down and back)

Tomorrow morning is supposed to be nice, so we’re taking it outside for a variety of runs. Running forwards, backwards, and carrying objects. For the Farmer’s Carry, I want you to try it with a KB and a DB at varying weights. It’s a great way to challenge yourself and to create more stability in your core.


CF Blog July 2

Strength: Deadlift 3-3-3photo-91

WOD:
5 Rounds
250 m Row
10 Wall Balls (20/14)
20 OHWL (45/25)

***

***4th of July Hours***

8am & 10am only on Friday

The rest of the week will follow the normal schedule

***

Athletes, don’t forget to hydrate throughout the day!!  

Be smart while training in the heat, if you need to stop, STOP! 🙂

for more info, read THIS


CF WOD July 2

Strength: Deadlift 3-3-3

WOD:
5 Rounds
250 m Row
10 Wall Balls (20/14)
20 OHWL (45/25)


0703Ran(sofaraway)doms:

Beer Cans is Cool! // thrillist

Push Yourself // NYTimes

Brains! // TED

Transforming Ag // DailySignal

Open Letter to Comcast // Stacke Huckeba

Blueberries // edible charlotte

Working Out is NOT Enough // Breaking Muscle

Stop Stretching! (like this) // Eric Ressey

McD’s Diet for Weight Loss // BusinessInsider

Film Cuisine Charlotte Chef // Charlotte Observer

B.Mack: Dangerous // TriMax

Livestock Abstinence // modern farmer

[hr]Thursday> WoD: 1000m Run : 3 Rounds of 5 Burpees + 10 yard sales + 15 Extreme Jacks + 400m Run + 15 Extreme Jacks + 10 Yard Sales + 5 Burpees : 1000m Run


CF Blog July 3

Strength/Skill: 3 x max rep muscle-ups or 3 x max rep pull-ups

USA Soccer fever sweeps the 5:30 class...
USA Soccer fever sweeps the 5:30 class…

WOD:
AMRAP 25
5 HSPU
10 Box Jumps (24/20)
25 Double Unders
15 KB Swings (1.5/1)
400m Run

***

***4th of July Hours***

8am & 10am only on Friday

The rest of the week will follow the normal schedule

***

Pretty cool stuff from Aaron H. – his blog was shared on the OrthoCarolina page 🙂

WHY I USED TO GRUNT WHEN PUTTING ON MY SOCKS

How I Got Healthy – Meet Aaron Hewitt

Four years ago, I was not healthy. I was eating pizza and burgers 3-4 times a week and drinking too much beer and soda. Sure, we like to indulge sometimes, but I was not healthy. I peaked at 190 pounds, which is a lot for me, after a Christmas vacation with my buddies – and I felt depressed about my overall health.

My aha! moment happened when I was putting on my socks and grunted like an old man. I was 33 years old, and felt like I was 50.

I knew I had to make changes in my lifestyle. Working in healthcare, particularly sports medicine, I wanted to be more of an example to my patients, and live the recommendations I was giving to them. I began by eating better, fresh fruits and vegetables and other clean-eating foods, and cutting out processed items. I lost 20 pounds quickly. At the same time I got into CrossFit and began gaining confidence. I could push, pull and lift more each week, and met so many new friends who had stories very similar to mine.

I can relate better now to the athletes I see every day as an orthopedic Physician Assistant.  I understand what their bodies go through and why they do it, and what it feels like to get in shape and feel good about yourself.  Years ago I wasn’t an elite athlete, just played some high school basketball and ran track.  Now I help a lot of CrossFit athletes and watch them get stronger, and I am proud of that.  I think more and more people are becoming active and that’s great, and I am glad I can help them from a medical perspective to stay healthy and reduce injuries — because I have been there.

Because obesity is an epidemic, I’ve also taken a more active role in educating my patient population about their diets. I talk to people about getting some form of exercise 3-5 times a week (to the point they sweat) and eliminating processed foods and sodas.

Today, I’m 155 lbs,  have 5.5% body fat, can backsquat (almost) 300lbs, deadlift 425lbs, and can do a body weight snatch (that’s CrossFit lingo!)…and I wouldn’t change a thing. There are so many forms of exercise, from gentle to intense to everywhere in between, and there is something out there everyone can do. Your health depends on it.

Aaron HewittPA-Cis a physician assistant with OrthoCarolina Sports Medicine and is a former Assistant Athletic Trainer with the Minnesota Vikings (NFL).


CF WOD July 3

Strength/Skill: 3 x max rep muscle-ups or 3 x max rep pull-ups

WOD:
AMRAP 25
5 HSPU
10 Box Jumps (24/20)
25 Double Unders
15 KB Swings (1.5/1)
400m Run


CF Blog 4th of July

**Hope Everyone Enjoys a Fun & Safe 4th of July**

Come join us for a Hero WOD – *8am and 10am classes only*

WOD: “Omar”Hero_Omar_th
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters (95/65)
25 Bar Facing Burpees
30 Thrusters (95/65)
35 Bar Facing Burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.


CF WOD July 4

WOD: “Omar”
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters (95/65)
25 Bar Facing Burpees
30 Thrusters (95/65)
35 Bar Facing Burpees


0704[hr]Friday> WoD1: 10-9-8-7-6-5-4-3-2-1 Ball Slams + Push Ups (Dynamic). WoD2: 10-9-8-7-6-5-4-3-2-1 Ball Throws + Sit Ups with Ball

 


CF Blog July 5

WOD:photo-92
800m Run
50 Double Unders
25 DB Push Press (45/25)
30 Pull-ups
25 Wall Balls (20/14)
1000m Row
5 Rope Climb
30 KB Swings (2/1.5)
50 Abmat Sit Ups
800m Run

***

*Normal Class Schedule Today!


CF WOD July 5

WOD:
800m Run
50 Double Unders
25 DB Push Press (45/25)
30 Pull-ups
25 Wall Balls (20/14)
1000m Row
5 Rope Climb
30 KB Swings (2/1.5)
50 Abmat Sit Ups
800m Run


7.5.14: No Endurance Class

Fourth of July Fireworks burst over Charlotte, North Carolina's, Center City.

7.5.14: NO CLASS

Enjoy your July 4th weekend.


CF Blog July 6

Skill: L-Sits (3 x max effort holds)photo-93

WOD:
AMRAP 20
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)
10 Box Jumps
5 Ring Rows
10 Sledgehammer Strikes
5 Hang Power Snatches (95/65)
5 OHS (95/65)


CF WOD July 6

Skill: L-Sits (3 x max effort holds)

WOD:
AMRAP 20
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)
10 Box Jumps
5 Ring Rows
10 Sledgehammer Strikes
5 Hang Power Snatches (95/65)
5 OHS (95/65)


7.7.14: Mile High

end_a_krar_cr_576x324

7.7.14: AG Track @ 6pm

WOD
1x 1 Mile
4x 200m
1x 1 Mile

Pic: Rob Krar won the 2014 Western States 100 Ultra Endurance race. 376 runners started and only 296 of those runners would finish the race. Krar won with a time of 14:53:22, the second-best time ever behind Timothy Olson’s course-record 14:46:44, set in 2012.


CF WOD July 7

Strength: Push Press 10RM (from 11/5/13)

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
3 Muscle-ups*

Rest 5 minutes

Cash Out: 1K ROW

*MU sub is 9 pull-ups, 9 ring dips


CF Blog July 7

Strength: Push Press 10RM (from 11/5/13)photo-94

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
3 Muscle-ups*

Rest 5 minutes

Cash Out: 1K ROW

*MU sub is 9 pull-ups, 9 ring dips

***

Momma’s Quote of the Week:  “Don’t judge each day by the harvest you reap but by the seeds that you plant.”–Robert Louis Stevenson

***

Coach Mie shared this article from Catalyst Athletics on FB – in case you missed it:

The Push-Up: Why is This So Hard?

Greg Everett

The Push-Up: Why is This So Hard?, Greg Everett,
One of the things in my life that continually mystifies me is how something as simple and pure as the push-up has become so confusing and impossible for so many people. This is like the exercise equivalent of every adult in the world suddenly forgetting how to walk (yet still wanting to do the triple jump).

This very issue is what caused me to add planks into every day of our introductory class series. I was embarrassed by the inability of people in the gym to do excellent push-ups and decided that the most pro-active approach I could take would be to train them from day one how to do it rather than trying to re-engineer them later down the line when they’re uninterested and just think I’m being a dick about it.

The priorities for the push-up as I see them are, in order: correct and rigid posture, including head position; range of motion; elbow orientation; resistance.

First and foremost, if someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement.

This rigid alignment should never change throughout the exercise. Don’t push your shoulders up and then later bring your hips up to meet them. This isn’t a push-up and it looks inappropriate.

Next is the range of motion. This shouldn’t have to be specified after saying “push-up” but there seems to be some confusion surrounding it. At the top, the elbows should be completely extended and the shoulder blades protracted. At the bottom, the chest should be in light contact with the floor (That is, the chest has reached and touched the floor but is not supported by it). Again, in both of these positions and everywhere in between, the body should be straight and rigid.

This full range of motion in my opinion should take precedence over the degree of resistance. That is, if you can’t complete a push-up to full depth from the toes, you need to modify it somehow, such as moving to the knees or elevating your hands. Remember when on your knees, you still need to maintain a rigid straight body—the knees simply replace your ankles in this case. The hands can be elevated on a wall, but the wall gets in the way of the face—you’re better off moving the hands to a plyo box or bench so the head can travel without obstruction and make the correct posture possible.

I encourage clients who can do a few standard push-ups to begin workouts with them and move to the knees when needed to maintain the range of motion. This can be difficult on the ego, especially for men, but the benefits are worth any potential embarrassment. No one loads a weight on the bar and benches it halfway down because it’s too heavy (well… excepting board pressing and the like); they start with a weight they can move through the entire range of motion and build up from there. Why the push-up (and pull-up for that matter) are viewed differently, I don’t know. Presumably because high-volume push-ups are commonplace in both bodyweight training and fitness testing, and we’ve all discovered we can do a lot more by doing a lot less.

I prefer the upper arms to be within about 45 degrees from the sides of the body. This allows the shoulder to move through that full range of motion more easily and naturally. Moving the hands wider and bringing the elbows farther from the sides will usually make push-ups easier for people, but it also limits depth for most people and starts tearing up the shoulders pretty quickly.

The push-up is one of those things that when done well doesn’t draw much attention—it’s not a flashy feat of athleticism. However, in my opinion, how one performs a push-up is indicative of that individual’s athletic foundation, and possibly more importantly, how committed one is to excellence in movement and performance. Sloppy push-ups suggest to me a superficial interest in athleticism and a degree of laziness. Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones.


"Get on up..."
“Get on up…”

[hr]Monday@Met> WoD: 21-15-9 Push Ups + Supermans + 200m Run


BC 7/7

Monday@Met> WoD: 21-15-9 Push Ups + Supermans + 200m Run


BC 7/8

Tuesday> WoD: (3x) Every 3 minutes perform 400m Run + 15 Burpees


"I am... I am..."
“I am… I am…”

[hr]Tuesday> WoD: (3x) Every 3 minutes perform 400m Run + 15 Burpees


CF Blog July 8

Strength: Front Squat 5-5-5photo-95

WOD:
3 Rounds
300m Row
20 Wall Balls (20/14)
50 Double Unders

Rest 5 minutes

Cash Out: 1 Mile Run

***

Great article from 70s Big:

Stop Flopping After A WOD

CrossFit workouts are hard. If you’re really working, you’ll be at your physiological limit. You’ll have a deficit of oxygen, a surplus of carbon dioxide, and your respiratory drive will be amped up to try and suck in as much air as possible. Your muscles will fill with acid as metabolic energy systems red-line to produce energy. Every system in your body is straining to hold it together, to not shit yourself and perform.

When you finally finish, it feels so nice to simply lie down on the ground and rapidly suck air like a fish out of water. Besides, that’s what all the cool people in CrossFit do.

I used to do it too. I was wrong.

I used to do it too. I was wrong. (circa 2008)

Let’s ignore the fact that lying down is symbolic of giving up. Let’s ignore the fact that flopping on the ground and showing your belly is an act of submission. Let’s also ignore how there’s zero practicality in it since you would never do this in an emergency situation, a fight, or a combat scenario. Let’s just focus on it’s physiological sh**tiness.

By the way, yes, I’m saying if you flop after a workout or WOD that you’re symbolizing giving up, submitting, and not training yourself to recover on the move.

What’s Going On During Peak Work Output

Let’s review “conditioning”. It’s a term I use to imply “WOD”, “met-con”, “energy system development”, and other fancy terms. In FIT we even say “high intensity endurance training” since that’s what is (we’re consistent with endurance research terminology). Conditioning the body occurs in two ways: physically and metabolically. In my chapter in FIT, I talk about how conditioning the structures for various movements is important, and then I explain conditioning the energy systems. It’s a multi-purpose term, but all of its definitions are important in programming training. Here we are talking about high intensity conditioning workouts.

Generally speaking if you impart an efficient sub-lethal stress on the body and allow proper recovery, the result is an increase in performance (AKA super compensation). We use conditioning to improve work output performance.

The paradigm Dr. Kilgore and I developed for conditioning is the high intensity forces a deficit in substrates, and that deficit is the stress that the body isn’t used to that forces the adaptation. Substrates are converted into energy. If you make the body use up a lot of those substrates, it has trouble converting them to energy. The body says, “Holy crap, I need to be able to handle this better in the future,” so it adapts and improves performance.

But this high intensity has side effects, and I briefly alluded to them in the first paragraph. Let’s focus on the lactic acid build up as a result of pushing muscles to their limit. Generally speaking, the pH of blood is relatively neutral, yet having a lot of acid get into the blood stream will lower the pH and make it more acidic.

What’s The Result

Changing the pH of the blood is something the body isn’t used to, and buffering the pH back to normal levels is part of the body’s adaptation. This is just one small element to a complicated metabolic system, but I’m focusing on it for the sake of discussion.

Let’s say you’re doing a lot of stuff with your legs. You’ve been doing thrusters, sprinting, and box jumps. Your legs feel feel useless, like you physically cannot move them on your next sprint round. It’s because they are engorged with acid and blood as a result of the physiological changes. They are likely in a deficit of oxygen and maybe glucose (both are substrates). Their entire physiologic environment is disrupted to a point where they cannot function properly.

Now, you may notice that after a short recovery, about three minutes, they will feel good enough to exert again. But sometimes you’ll finish a workout and you just feel completely f**ked up. I remember feeling this way the first time I did “Fran” and “Cindy” or most summer football workouts.

The reason you feel so shitty after an intense workout is they have a local effect on muscles and structures, but also a systemic effect. The systemic effect is why these workouts are effective at increasing fitness, but it’s also why so many people get injured or burned out because they do too much and the system can’t recover.

To Flop Or Not

Think about the two minutes after finishing one of these hellacious workouts. The body constantly aims for homeostasis, but instead it’s experiencing a hurricane. CO2 levels are high, O2 levels are low, acid is rampant, blood vessels are dilating, the heart is wildly pumping, breathing muscles are on overdrive, the alveoli of the lungs are stressed due to the rapid breathing — the whole body is going crazy.

And then the brain decides to just lie down. It’s cool bros, we just need to have ourselves a sit down. 

Everyone reading this is aware their legs are on the bottom of their body and that their heart is near the top. You intuitively know gravity pulls straight down into the earth. This poses a problem for venous return to the heart, so natural selection developed  one-way valves in the veins to prevent a back-flow of blood. Also, when skeletal muscles contract, they squeeze the veins to help push blood up and back to the heart (since the pressure from the heart is too weak to do it alone).

Imagine those legs are full of acid and CO2 and lack oxygen. If the body listens to the brain and lies down, the muscles aren’t helping to pump the acidic blood. No flow means no O2/CO2 exchange and no acid buffering.

This means that for the entirety of lying down, your legs are not dealing with the chemical environment that caused them to not work properly. This means that you’re exposing them to this chemical environment longer than they need to. This means that you’re potentially causing more and/or unnecessary damage to this area. This means that you could be delaying your recovery and limiting your performance increase.

The amount of detriment is arbitrary; there’s not a practical way to quantify the debilitating effect of lying down. The point is that by putting your body flat on the ground and remaining still only means your body isn’t recovering as well as it could. And if you give enough of a shit to do this to yourself in the first place, then why not do everything you can to recover well? There’s a reason track coaches include a cool downs in their programming; it helps take bad stuff out and the circulation brings good stuff in.

Instead, Do This

Stay on your feet and walk around. Yeah, I know it sucks, but the pain fades away. Put your hands over your head or grab onto something, and go through the “frantic catching of the breath” process, but start walking around as soon as you can. I’m not in the “Tommy Tough Guy says, ‘Don’t be a wussy,’” clan, but you shouldn’t train yourself to be one. Lying down is defeat, it’s submission. It also says, “I’m not ready for what’s next.” So stay on your feet and keep moving. You’ll recover faster and you won’t look like a diva who feels sorry for himself.

 


CF WOD July 8

Strength: Front Squat 5-5-5

WOD:
3 Rounds
300m Row
20 Wall Balls (20/14)
50 Double Unders

Rest 5 minutes

Cash Out: 1 Mile Run


7.9.14: Row Two

Screen Shot 2014-07-08 at 1.51.34 PM

7.9.14: The Pit @ 6am

WOD
Row 5:00 (Rest :30)
2:00 OHWL (45/25)
Row 4:00 (Rest :30)
2:00 Burpee Pullups
Row 3:00 (Rest :30)
2:00 Squats
Row 2:00 (Rest :30)
2:00 Mountain Climbers
Row 1:00 (Rest :30)
2:00 Plank

Pic: Chad getting strong work done on the mile.

Note: There will be NO class on Saturday (7/12).


BC 7/9

Wednesday> Endurance. AND Speed. (read: Running… and lots of it)


They gone.
They gone.

[hr]Wednesday> ENDURANCE + SPEED: Jog 1000m + Sprint 200m + Run 800m + 2 min rest + Run 800m + Sprint 200m + Jog 1000m


CF Blog July 9

Strength: Weighted Chin-ups 3-3-3-3photo-97

WOD: AMRAP 15
10 KB Swings (2/1.5)
20m Bear Crawl
10 Box Jumps (30/24)
15 Abmat Sit-ups

Cash Out:
3 Rounds
1 min Front Plank
10 Hollow Rocks
30 sec right side plank
30 sec left side plank
10 back extensions

***

Good read from Mark’s Daily Apple:

How to Gain Weight and Build Muscle

Muscle 4So you wanna put on some lean muscle mass. And you want to do it within the context of the Primal Blueprint, but aren’t sure where to start. It’s a common question and it’s about time I addressed it head on.

As I’ve made pretty clear, our ultimate goal is to achieve positive gene expression, functional strength, optimum health, and extended longevity. In other words: To make the most out of the particular gene set you inherited. These are my end goals, and I’ve modeled the PB Laws with them in mind. But that doesn’t mean packing on extra muscle can’t happen with additional input. After I retired from a life of chronic cardio and started living Primally, I added 15 pounds of muscle, while keeping low body fat levels without really trying, so it’s absolutely possible for a hardgainer to gain some. The question is how much and at what expense?

I’d be the first to tell you that lean body mass is healthier than adipose tissue. Generally, the more lean mass a person has, the longer and better they live. But to increase mass at the expense of agility, strength, or speed is, in my opinion, counterproductive. What would Grok do – go for enormous biceps or the ability to haul a carcass back to camp? Unless you’re a bodybuilder (nothing wrong with that, mind you; it’s just not my focus), I can’t advise simply packing on size without a proportional increase in actual strength. Those bulging biceps might look good on the beach, but then again, so does the body that comes with keeping up with the younger guys, knocking out twenty pull-ups in a row, and lifting twice your bodyweight. Form is best paired with a healthy serving of function. The two are quite delicious together, and, luckily, following the PB allows us to get both without sacrificing either.

Of course, we’re all built a little differently. The basic building blocks are the same in everyone, but sexual reproduction (as opposed to asexual reproduction) has the funny habit of producing unique genetics and small variations that affect the way we respond to our environments. It’s why some people are short and some are tall, or why some of us respond better to carbohydrates than others. Even though we all pretty much operate the same way, there IS a range of possible outcomes that is proscribed by your direct ancestors. By that same token, some people just naturally have more muscle mass. They’re usually innately more muscular than the average person, and putting more on through resistance training is often an easy task. Then there are those who can’t seem to gain a pound: the hardgainers. They might be increasing strength, but it doesn’t seem to translate into visible muscle mass. Now, my initial advice for a hardgainer is this – don’t worry too much about it! As long as you’re getting stronger, you’re doing it right.

Let’s face it, though. You’ve probably heard that enough already. It’s fun being the lanky guy at the gym who can lift more than most, but you’re dead set on bulking up (who doesn’t like a bit more muscle to go along with that strength?), and you want to do it in a Primal context. Besides, continuing to increase strength will eventually require increasing size. To do so, you have to target the very same anabolic hormones that others use to get big, only with even more enthusiasm and drive. Like I said, we all have similar engines, but some require more fuel and more efficient driving (sorry for the corny analogy). Activating these hormones will work for anyone, provided they work hard and eat enough food.

The main hormones that contribute to muscle anabolism are testosterone, growth hormone (GH), and insulin-like growth factor-1 (IGF-1). A little more about each and how to utilize them:

continue reading…


CF WOD July 9

Strength: Weighted Chin-ups 3-3-3-3

WOD: AMRAP 15
10 KB Swings (2/1.5)
20m Bear Crawl
10 Box Jumps (30/24)
15 Abmat Sit-ups

Cash Out:
3 Rounds
1 min Front Plank
10 Hollow Rocks
30 sec right side plank
30 sec left side plank
10 back extensions


0710Random Notes.

sunscreen // if’inglovescience

thoughts // washington post

fat // mic

butt // cf invictus

dui // thefreethoughtproject

caesarean // if’inglovescience

floyd // rollingstone

culture? // slate

covers // aol

white // consequenceofsound

americans // rolling stone

metal // loudwire

tattoo // buzzfeed

addiction // takepart

chernobyl // if’inglovescience

let it go // aol

and those links brought to you by business insider:

apple

apps

singularity

translation

fuselages

happiest

[hr]Thursday> WoD: EMOM for 10min, Perform 5 Burpees + 10 Sit Ups *Each Min add 2 additional Sit Ups. If Athlete fails to completes all recommended reps in the min, the WOD becomes an AMRAP till the 10mins is over*


BC 7/10

Thursday> WoD: EMOM for 10min, Perform 5 Burpees + 10 Sit Ups **


CF Blog July 10

Speed:photo-99
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

WOD:
5 Rounds
3 Snatches (115/75)
12 Push-ups (hand release)
12 Front Rack Lunge Steps (115/75)(in place)
6 T2B

***

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope: Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“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.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
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. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 


CF WOD July 10

Speed:
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

WOD:
5 Rounds
3 Snatches (115/75)
12 Push-ups (hand release)
12 Front Rack Lunge Steps (115/75)(in place)
6 T2B


3.. 2.. 1....
3.. 2.. 1….

[hr]Friday> 800m Run + 30 Squats + 30 Push Ups + 400m Run + 30 Push Ups + 30 Squats + 800m Run


CF Blog July 11

Back Squat: 3-3-3-3-3 (@heaviest set of 5 Front Squat from Tuesday, restphoto-100
90 sec btwn sets – if you missed Tues work in the 70-80% range of BS 1RM)

WOD: (from 2/6/12)
Every 30 Seconds for 8 Minutes Complete:
1 Power Clean (155/105)
5 Ball Slams (30/20)

*For every rep not completed do 1 rep HSPU as penalty at the end
*can scale up (185/125) and heavy slam balls (40#,50#)

Rest 3 minutes then:
1 x max rep Double Unders
1 x max rep Pull-ups

Cash Out: Group Stretch

***

Check out the video above for some great rowing tips!


CF WOD July 11

Back Squat: 3-3-3-3-3 (@heaviest set of 5 Front Squat from Tuesday, rest
90 sec btwn sets – if you missed Tues work in the 70-80% range of BS 1RM)

WOD: (from 2/6/12)
Every 30 Seconds for 8 Minutes Complete:
1 Power Clean (155/105)
5 Ball Slams (30/20)

*For every rep not completed do 1 rep HSPU as penalty at the end
*can scale up (185/125) and heavy slam balls (40#,50#)

Rest 3 minutes then:
1 x max rep Double Unders
1 x max rep Pull-ups

Cash Out: Group Stretch


Nancy Martin

A few years after her first testimonial, here’s an update on Nancy Martin:

“Have you ever wondered what happened to that woman from the testimonials who talked about how great and supportive Lance, his trainers, and the other members of Ultimate Crossfit had been as she struggled with a herniated disc, discectomy, reherniation, re-discectomy, and then the struggle to try to come back to Crossfit (or any other upright activity?)  About how UCF’s emphasis seems to be so much more on members getting what they need than about the gym getting your money?

Well, here I am today.   I was down and out- truly miserable for about two years, with my core muscles not doing what they needed to do – before the intervention of a fabulous Physical Therapist up in Greensboro helped me.  Coupled with the ongoing support and encouragement and guidance of the UCF trainers and members,  I’m back. (no pun intended.)

I’d have to ask Mike to pull the records to figure out exactly how long it has been, but I think it has been over two years since I made my return.  I’d love to show you a body that is really different than the one in the testimonials photo, and it is, but just not as much as I’d like.  I came back about 40-50 lbs. over my normal weight, and I’m still at that same weight, but I assure you that my body mass index is much more favorable now.

One of my favorite shirts hanging in the gym is “don’t wish it was easier; Wish you were better.”
My thinking has evolved over the past two years.   Some humor was intended in that shirt, but I know everybody has WODs where they are unhappy with how they did when it is over.  Or when they have to stop.  And that is purely self-defeating negative thinking.

I finally realized that every time I come to the gym, and I participate in a WOD, I have succeeded.  Yes, I want to be better, stronger, faster, but I think it is important to put on the “reality” glasses (not to be confused with beer goggles) and truly consider what just happened in the past 40 minutes.

I so clearly remember not being able to do a single abmat situp when I came back.  Not one.  So I crunched.  High impact?  Not for me.  I row, row, rowed my boat for a good year plus.  I missed running, but I missed being able to be at the gym more, so the trade off was worth it.  I am usually at Liz or Neil coached classes, so we modified where necessary to avoid too much strain and risk of injury, and I did what I could.  Of course, I try to be the Queen of core posture, and I have the privilege of having time to stretch before and after class, especially those hamstrings.

Last year I participated in the Open.  I learned so much from doing it.  Of course, I wish I could compete at a level that would move on, but doesn’t everybody?  I had to embrace just being there.

My neurosurgeon told me that “running is the worst thing you can do to your body.”  I respect the hell out of his skills as a doctor, but I can’t totally agree with that.  I’m pleased to announce that this year, I’m able to do some high impact stuff.  I can run short distances.  I can jump a rope, I can burpee full out.  And ab mat sit ups?  I remember one WOD where I realized that I had done 75 across three rounds.  Not a bad increase from zero.

And those aren’t the only PRs I’ve had in recent months – my back squat PR is 205, my shoulder press 105.  I can’t remember the others, but I do know it’s a far cry from where I was years ago when I struggled  carrying in  groceries 1 to 2 bags at a time, or not being able to participate in Dog Rescue events because I couldn’t tolerate even the small ones pulling on a leash.

So while I’m not where I want to be just yet, I’m still a success story.  And while I probably do often wish it was easier, I know I am better.  And I truly believe that the Ultimate Crossfit Family is a gigantic part of why.  I desperately wanted to come back, and everybody at UCF supported me.  And I cannot thank everyone enough!  Everyone who comes and does what he/she can is a success!

 


7.12.14: No Class

20131101-085506

7.12.14: No Class on Saturday this week.

I know this image reflects how you feel. Since we’re not having class, then go for a nice 5k or 10k run.

Enjoy your weekend.


CF Blog July 12

WOD: (from 1/8/11)photo-101
30 HSPU
40 Pull-ups
50 KB Swings (1.5/1)
60 Abmat Sit-ups
70 Burpees

***

NEXT WEEKEND!

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope: Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“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.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
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. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 


CF WOD July 12

WOD: (from 1/8/11)
30 HSPU
40 Pull-ups
50 KB Swings (1.5/1)
60 Abmat Sit-ups
70 Burpees


CF Blog July 13

Strength/Skill: Single Leg Deadlift* (DB or KB) 7-7-7 (each leg)

WOD: (HQ 6/12/14)photo-102
AMRAP 15
2 Rope Climbs
20 Wall Balls (20/14)
200m Run


CF WOD July 13

Strength/Skill: Single Leg Deadlift* (DB or KB) 7-7-7 (each leg)

WOD: (HQ 6/12/14)
AMRAP 15
2 Rope Climbs
20 Wall Balls (20/14)
200m Run


CF WOD July 14

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

WOD: “Rahoi”
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters 95/65
6 Bar Facing Burpees


CF Blog July 14

Strength: Back Squat 4-4-4-4-4photo-103

WOD: “Rahoi”
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters 95/65
6 Bar Facing Burpees

***

Momma’s Quote of the Week:  “Only I can change my life. No one can do it for me.”—Carol Burnett

***

OLYMPUS DIGITAL CAMERAU.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.


7.14.14: Run Fast, Then Faster

lewis

7.14.14: AG Track @ 6pm

WOD
4 Rounds
600m Run (100m jog)
100m Sprint
– rest 2:00 after each round

We did a variation of this several weeks ago where we ran the 600m at a moderate pace and then 200m at a strong pace. This week, we’re keeping with the 600m moderate pace, but we’re really picking up the speed on the 100m. While the 100m does not need to be at full throttle, you should run it at about 90%. Go hard. And I want you jogging after the 600m to the start of the 100m, not walking. You have time for full rest after each round.  Plus, the momentum will help give you speed on the 100.


A couple that works out together...
A couple that works out together…

[hr]Monday @Met> WoD: 4 Rounds of Stair Run + 15 Rock Jumps + Stair Run + 20 Lunges + Stair Run + 25 Sit Ups


Caption this...
Caption this…

[hr]Tuesday> WoD: EMO3M of 50m Farmer’s Carry + 10 Burpees


CF Blog July 15

Strength: 3 x max rep Ring Rows

WOD: (from 2/20/12)photo-104
1200m Run
50 Ball Slams (30/20)
800m Run
35 Ball Slams
400m Run
20 Ball Slams

Post WOD:
3 x 10 Hollow Rocks
3 x 15 Back Extensions

***

*Please note that there is a lot of outdoor running and slam balls in today’s workout.  PLEASE be smart today, folks.  Hydrate well and know when and if it is time to take a break.  Also bring water to the gym as well as something to replenish your electrolytes for after the workout – like coconut water and protein powder.

***

SAVE THE DATE!!!

Our annual Summer Bash will be held on Saturday, August 23rd

More details to come!


CF WOD July 15

Strength: 3 x max rep Ring Rows

WOD: (from 2/20/12)
1200m Run
50 Ball Slams (30/20)
800m Run
35 Ball Slams
400m Run
20 Ball Slams

Post WOD:
3 x 10 Hollow Rocks
3 x 15 Back Extensions


7.16.14: Triple Choice

Screen Shot 2014-07-15 at 4.01.09 PM

7.16.14: The Pit @ 6am

WOD- Your choice of the Triple 1, 2, or 3.

Triple 1
Row 1,000 meters
100 double-unders
Run 1 mile
– or
Triple 2
Row 2,000 meters
200 double-unders
Run 2 miles
– or
Triple 3
Row 3,000 meters
300 double-unders
Run 3 miles

WOD: Endurance has become a big factor in the Crossfit Game, and CF recently announced the Triple 3 as one the Friday workouts for the Games this year. We’re taking a twist by giving you an option. You can choose which version of this workout that you want to do (Triple 1, 2, or 3). The Triple 3 could run longer than the class time, so if you choose that, then you would need to finish by 7:00.

Pic: Image of Chris Spealler testing this workout this past weekend. Should be fun to see how he does.


Enjoying this too much, Keia?
Enjoying this too much, Keia?

[hr]WoD: AMRAP10 of 10 Lateral Cone Jump-Over + 10 Push Ups. SPEED: Suicides.


CF Blog July 16

Strength: Clean 1RMhercules

“Hercules WOD” – Movie Promotion WOD
AMRAP 24
6 Power Cleans (185/125)
3 Front Squats (185/125
1 Push Jerk (185/125)
3 Muscle-ups
6 Over the Box Jumps (24/20)
12 Dynamic Push-ups
12 Toes 2 Bar

***

Today’s workout is a special HERCULES MOVIE PROMOTION WOD!

Athletes  will have a chance to win an exclusive Hercules Prize Pack from Paramount Pictures.

The top 3 finishers of the day will receive promotional items from the movie and be highlighted on the movie’s facebook page.

Good luck and have fun!


CF WOD July 16

Strength: Clean 1RM

“Hercules WOD” – Movie Promotion WOD
AMRAP 24
6 Power Cleans (185/125)
3 Front Squats (185/125
1 Push Jerk (185/125)
3 Muscle-ups
6 Over the Box Jumps (24/20)
12 Dynamic Push-ups
12 Toes 2 Bar


0717MONDAR

 japan // lockerdome

ecosystem // iflscience

ramones // slate

unrest // rockthatfont

leaders // businessinsider

arachnophobia // iflscience

pyramids // examiner

scientists // realfarmacy

entrepeneur // businessinsider

originality // npr&ted

Know the source of that pic up there to the right with the words over it?

[hr]Thursday> Group Run.


CF Blog July 17

Strength: Snatch Balance 1-1-1-1-1photo-105

WOD: (from 2/14/12)
3 Rounds
400m Run
25 Double Unders
20 Air Squats
15 KB Swings (1.5/1)
10 HSPU

***

Love this bit of positivity from Journal Menu:

Dream big.

Posted by  on July 01, 2014

Impractically so.

Dream so big that you are on the edge of wondering if such a dream is impossible.

So big that you wonder if you are crazy.

Dream of pullups and pistols; of wallballs and wall climbs; of thrusters and toes to bar.

Dream of first competitions and podium finishes; of qualifying performances and huge PRs.

Dream without limits, without qualifications, without practicality.

Don’t settle. Don’t ratchet back your dream because you fear you won’t get there.

Hang tight to your courage, through the failures and mistakes and heartaches – hang tight.

You will fail. You will fall short. Time and again you will falter.

But each time you will be far past where you would be without such an epically big dream.

You will get there. But small dreams yield small steps. Big dreams yield giant leaps.

A journey of a thousand miles goes by much quicker in leaps than it does in steps.

Is your dream big enough? No seriously, is it?


“If you shoot for the stars and hit the moon, it’s OK. But you’ve got to shoot for something. A lot of people don’t even shoot.” -Confucius


CF WOD July 17

Strength: Snatch Balance 1-1-1-1-1

WOD: (from 2/14/12)
3 Rounds
400m Run
25 Double Unders
20 Air Squats
15 KB Swings (1.5/1)
10 HSPU


0718
Getting in shape for the “Trader Joe’s Hustle.”

[hr]Friday> WoD: “HardCORE Tabata” Mountain Climbers + Kayak + Push Up to Plank + Flutter Kicks

 


CF Blog July 18

Strength: Deadlift 5-5-5photo-106

WOD:
4 Rounds
40 Walking Lunges
7 Shoulder to Overhead (135/95)
250m Row
14 C2B Pull-ups

***

153

Ultimate CrossFit Towels 

Athletes, our towel service contract is ending this week. Due to increased prices we have decided not to renew this service. To help alleviate this situation and combat the heat, we have purchased Ultimate CrossFit towels for all of our members.

They are yours to keep. You can choose between a white or black towel. Each member gets one.

Please see Mike next week for your free UCF ralley towel.

CF WOD July 18

Strength: Deadlift 5-5-5

WOD:
4 Rounds
40 Walking Lunges
7 Shoulder to Overhead (135/95)
250m Row
14 C2B Pull-ups


CF Blog July 19

WOD: (from 12/17/11)photo-107
800m Run
30 Box Jumps (24/20)
30 Ball Slams
1 Rope Climb
30 Push-ups
500m Row
30 Abmat Sit-ups
1 Rope Climb
30 Back Extensions
30 KB Clean and Jerks (1.5/1) – one arm
800m Run
1 Rope Climb

***

CrossFit for Hope is today!

The event is being held at CF Steele Creek, official registration is closed, but you may sign up for an open heat time the day of the event. 
Min. donation of $20. Cash or check payable to St. Jude’s Children’s Hospital.
First heat is 9a; last 12:20p.

Even if you’re not competing, it’s a great day to cheer other athletes on and support a great charity!


CF WOD July 19

WOD: (from 12/17/11)
800m Run
30 Box Jumps (24/20)
30 Ball Slams
1 Rope Climb
30 Push-ups
500m Row
30 Abmat Sit-ups
1 Rope Climb
30 Back Extensions
30 KB Clean and Jerks (1.5/1) – one arm
800m Run
1 Rope Climb


CF Blog July 20

WOD: Team WOD (teams of 2*)photo-108
50-40-30-20-10
Wall Balls (20/14)
Power Snatch (75/55)

*one person working at a time

Cash Out: 2K Row


CF WOD July 20

WOD: Team WOD (teams of 2*)
50-40-30-20-10
Wall Balls (20/14)
Power Snatch (75/55)

*one person working at a time

Cash Out: 2K Row


7.21.14: Field of Dreams Repeat

2014-07-15 07.55.26

7.21.14: AG Track @ 6pm

WOD
As Many Rounds as Possible in 30 minutes
Round 1
2x Field Sprints
Partner does Pushups
2x Field Sprints
Partner does Plank
2x Field Sprints
Partner does Burpees
2x Field Sprints
Partner does Squat Jumps
2x Field Sprints
Partner does Lunges

Round 2- Run Backwards on Sprints
Round 3- Run Forward on Sprints
Round 4- Run Backwards on Sprints

Notes: this week we’re hitting the field with a partner WOD. While one partner runs, the other works. And we’ll continue for 30 minutes. The work will remain consistent and the runs will switch each round from running frontwards to backwards.

Pic: Mr. Hirst rocking out on the Cross Country team in High School.


CF Blog July 21

Strength: OHS 3-3-3-3
photo-109

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
15 Pull-ups

***

Momma’s Quote of the Week:  “Never give up. Laugh a lot. Be good to others.”—James Dasher

***

In memory of Connor Jones, 

The 2nd Annual Payin’ It Forward For Connor 
Blood Drive

DATE: Saturday, August 16th
TIME: 9am-2pm
WHERE:  Covenant Presby Church – 1000 Morehead St OR your local American Red Cross if you are out of town (post a picture on FB!)
WHAT: Blood & Toy Drive in honor of Connor’s 6th birthday
WHY: One donation of blood will help 3 people.  When we were in the hospital with Connor, we noticed how much blood he received all thanks to people just like you and I.  For the Toys, we donate because it’s a birthday!  So bring a toy and we will send them to Hemby where Connor played with a lot of the toys donated by people just like us J
HOW: Please visit www.redcrossblood.org and enter sponsor code Connor to schedule lifesaving appointment (only works for Charlotte)!  If outside of Charlotte, post your pic to FB or let us know that you gave blood for Connor and we will count it towards the numbers!
 
 

page1image10064

page1image10336

CF WOD July 21

Strength: OHS 3-3-3-3

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
15 Pull-ups


[hr]Monday@ the Met> SPEED1: OTM Hill Sprints* x12. SPEED2: OTM 50m Sprints x 10. FINISHER: 5 Rounds of 10 Push Ups + 10 Sit Ups

0721


0722[hr]Tuesday@ the Pit> STRENGTH: Prowler x5. WoD: 21-15-9 of OHWL + Pull Up + Push Up.

 

 


CF Blog July 22

Strength: RDL 5-5-5 @ ~50% of your DL 5RM924546_607122912736134_833896651_n

WOD: Tabata
DB Push Press (45/30)
Calorie Row
KB Swings (1.5/1)
Lateral Plyo Skier Hops

***

Reminder that our towel service has ended.  Please see Mike to pick up your own personal Ultimate CrossFit towel in either black or white!

***

This article is an oldie but a goodie from Coach Ben Bergeron.  Take a look, I think we all need to be reminded of this now and again.

Biography is Not Destiny.

POSTED BY 

You are not your past.  You are better than that.  Don’t let yesterday’s events or today’s fears keep you from being the person you know you can be.  Your biography is not your destiny.

Most of society believes that we are our past.  They believe who we are, and who we will become, has already been decided by our past.  For example, if you had a troubled past you are destined for a troubled future; if you have been successful in your youth you are destined for greatness.  Or in terms of CrossFit, if you’ve struggled with running, Olympic lifting, or dialing in your nutrition in the past, these will be your shortcomings for years to come.

But in reality we know this isn’t true.  All of us know examples that counter this; the blessed kid with nothing but sunshine and rainbows in front of him that somehow ends up in rehab.  Or the girl with nothing going for her, against all odds, ends up the CEO of a Fortune 500 company.  Or in terms of CrossFit, it’s the stories we see every month at CFNE; The fat guy that looses 80 lbs and goes on to win a 5k.  Or it’s the weak and un-athletic soccer mom that can now dead lift twice her bodyweight and do 30 pull ups.

The truth is your past does not dictate your future.  As humans beings we have been given the ultimate power…The power of decision and choice.  You control who you are and who you will become, by the DECISIONS and ACTIONS you take TODAY.

Decide to be better at running, Olympic lifting or eating clean, and then ACT on those decisions.  You can be anything you chose to be, but you must believe in your decisions, and act upon those decisions with conviction.  Don’t fail into the trap of the many, that your past failures will predict future faults.  At CrossFit we know better.  We can be anything we decide, as long as we act.   Biography is not Destiny, your Destiny is up to YOU.


CF WOD July 22

Strength: RDL 5-5-5 @ ~50% of your DL 5RM

WOD: Tabata
DB Push Press (45/30)
Calorie Row
KB Swings (1.5/1)
Lateral Plyo Skier Hops


7.23.14: Four Square

Screen Shot 2014-07-22 at 5.14.00 PM

7.23.14: The Pit @ 6am

WOD
4 Rounds
400m Run
4x Prowler Push
.4 Miles AirDyne
40 Double Unders


BC 7/22

Wednesday> Running & Ball Slams.


CF Blog July 23

WODIMG_8095

“Big Nick”

5 Rounds
7 Squat Clean Thruster (135/95)
23 Bar Facing Burpees
9 Pullups

Post-WOD Foam Roll

***

Corporal Nicholas Xiarhos “Big Nick” died on the battlefield in the Garmsir District of Helmand Province in Southern Afghanistan on July 23, 2009 while going to the rescue of his fellow Marines in combat.

Nicholas fought for the freedom of the people of Iraq and Afghanistan. He chose to make a difference in the world and was a true American Patriot.

Two weeks prior to his death, his last words to his mother were, “Don’t worry about me Mom…I’m living the dream.”

***

UCF Bootcamp

Temps are running hot and humid, but you know how we do… we’re still at it! 

We’re gettin’ Sweaty in the AM. We’ve been incorporating more running into our programming and using as much of Freedom Park as we can. And, we love Burpees!!! 

Wanna come out and check out one of our classes? Holla! 

Get outside!

UCF MEMBERS – Starting August 1, you will have access to our bootcamp as part of your UCF Membership – No additional cost and one more way for you to get your fit on!!!

CF WOD July 23

WOD

“Big Nick”

5 Rounds
7 Squat Clean Thruster (135/95)
23 Bar Facing Burpees
9 Pullups


Chris. Pushing.
Chris. Pushing.

[hr]Wednesday> 1200m Run + 50 Ball Slams + 800m Run + 35 Ball Slams + 400m Run + 20 Ball Slams

 


0724Here go the RanDo:
Royals

NonExistent

Strawberries

StuScott

Rest

Stereotypes

Sugar

Hits

Skills

Q-Tips
[hr]Thursday> WoD: AMRAP15 of Trail Loop with 10 Dips.


BC 7/24

Thursday> WoD: AMRAP15 of Trail Loop with 10 Dips.


CF Blog July 24

Strength:10559748_10152548338935568_6548161419205056261_n
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD:
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

***

Reminder that our towel service has ended.  Please see Mike to pick up your own personal Ultimate CrossFit towel in either black or white! 


CF WOD July 24

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

WOD:
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups


CF Blog July 25

Strength: Back Squat 3-3-3-3photo-110

WOD: (from 7/25/13)
3 Rounds
500m Row
21 Burpee Pull-ups
400m Run

***

Save the Date!!!  

Our Annual Summer Bash will be held on Saturday, August 23rd

Food, Drinks, Giant Slip’N Slide and more!

Evite with more details coming soon!!!


CF WOD July 25

Strength: Back Squat 3-3-3-3

WOD: (from 7/25/13)
3 Rounds
500m Row
21 Burpee Pull-ups
400m Run


BC 7/25

Friday> PARTNER WoD: 3 Rounds each: P1: 400m run / P2: 10 burpees then AMRAP Sit Ups. Score is total Sit Ups for team.


0726
…sittin’ around.

[hr]Friday> PARTNER WoD: 3 Rounds each: P1: 400m run / P2: 10 burpees then AMRAP Sit Ups. Score is total Sit Ups for team.


7.26.14: Field Sprints

2014-07-23 06_Fotor_Charla

7.26.14: AG Track @ 8:30am

WOD
As Many Rounds as Possible in 30 minutes
Round 1
2x Field Sprints
Partner does Pushups
2x Field Sprints
Partner does Plank
2x Field Sprints
Partner does Burpees
2x Field Sprints
Partner does Squat Jumps
2x Field Sprints
Partner does Lunges
Round 2- Run Backwards on Sprints
Round 3- Run Forward on Sprints
Round 4- Run Backwards on Sprints

Notes: we’re going to try and get this in again this week since it’s been rained out the last two times. It’s a Partner WOD. While one partner runs, the other works. And we’ll continue for 30 minutes. The work will remain consistent and the runs will switch each round from running frontwards to backwards.

We will start promptly at 8:30am. I need to be back at the gym for my daughter to rock out on the Crossfit Kids course.


CF Blog July 26

IMG_0652
Mike and Dom rocking out the “Big Nick” hero WOD

WOD: (from 4/13/13)
“Moore”
AMREP 20
1 Rope Climb each round anytime
400m Run
Max Rep HSPU – If you don¹t have at least 10 hspu with your scaled abmats,
do strict press with a weight that you can get 10-12 on the first round.

Rest 5 mins

Then teams of 3 will do max meters rowed in 10 mins.  You can switch
anytime.  One of the two people not rowing must be planking at all times

***

HeroDavidMooreMedalOfValor_th.jpg

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

 


CF WOD July 26

WOD: (from 4/13/13)
“Moore”
AMREP 20
1 Rope Climb each round anytime
400m Run
Max Rep HSPU – If you don¹t have at least 10 hspu with your scaled abmats,
do strict press with a weight that you can get 10-12 on the first round.

Rest 5 mins

Then teams of 3 will do max meters rowed in 10 mins.  You can switch
anytime.  One of the two people not rowing must be planking at all times


CF Blog July 27

Skill: L-Sit 3 x max effort holdsphoto-111

WOD:
Start w/75 Double Unders – If you don¹t have du, then count and do
attempts.  No single sub.

4 Rounds
300m row
25 KB Swings (1.5/1)

Finish w/75 Double Unders


CF WOD July 27

Skill: L-Sit 3 x max effort holds

WOD:
Start w/75 Double Unders – If you don¹t have du, then count and do
attempts.  No single sub.

4 Rounds
300m row
25 KB Swings (1.5/1)

Finish w/75 Double Unders


BC 7/28

Monday@Met> WoD: “Four Square”


YAY! Burpees!
YAY! Burpees!

[hr]Monday@Met> WoD: “Four Square”


7.28.14: Back to the Track

Screen Shot 2014-07-27 at 6.43.22 PM

7.28.14: AG Track @ 6pm

WOD
4 Rounds
300m (jog 100m)
600m (jog 200m)

Pics: kids getting after it in our CF Kids class at UCF.


CF Blog July 28

Bench 5-5-3-3Image-1
3 rounds of
1 min Squat holding slam ball (30/20)
1 min burpee
1 min deadhang pullups
1 min double unders
1 min slam balls (30/20)
Rest 1 min
***
Momma’s Quote of the Week:  “It is hard to fail, but it is worse never to have tried to succeed. In this life we get nothing save by effort.”—Theodore Roosevelt
***

Some great tips from Breaking Muscle:

6 Practical Tips for Prioritizing Quality in CrossFit

Contributor
So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is that you are improving your body’s health and capabilities. Getting your first chin up, muscle up, or handstand push up is an accomplishment worth celebrating.
But as you continue to progress in CrossFit, you might reach a point where you find yourself pushing harder and harder to get extra reps and rounds to the detriment of your form and technique. This is not the way to go. If the quantity of reps you perform only increases bysacrificing the quality of said reps, then your body is likely to reach a plateau, or worse, incur an injury.
Rather, you should prioritize quality over quantity so that in the future you may continue to make gains in strength, work capacity, mobility, and overall fitness. Here are some practical tips for how to do that in a CrossFit setting.

1. Breathe

What a simple thing that we all do everyday. However, mid-WOD, it suddenly becomes apparent that you have not been breathing adequatelyHow about this: focus on inhaling. Long, slow, controlled, and in through the nose.
If you are doing a twenty-minute AMRAP, then I want you exclusively breathing through the nose for at least the first ten minutes. Heavy mouth breathing should be reserved for sprints, short efforts, and the ends of workouts. While you initially might need to slow down in order to breathe through your nose, in the long run your body will experience positive aerobic adaptations.

2. Break Up Sets

Have you ever stopped and thought about why 21-15-9 is such an effective rep scheme? One reason is because each set can be broken up into three distinct sub-sets: 3 sets of 7, 3 sets of 5, and 3 sets of 3. Another great way to break up this rep scheme is: 11 and 10, 8 and 7, then 5 and 4. So the next time you do “Fran,” “Diane,” or “Elizabeth,”strategize a bit beforehand and see if that helps you set a new personal record.
Another way to state this is that you should not push yourself to failure every round of every workout. Rather, choose a sub-maximal number of reps that you areconfident you can complete, and aim to keep yourself just shy of the danger zone for the majority of your workouts.

3. Rest Between Sets

Rest?! Are you not supposed to go all out as fast as you can? Okay, yes, I get it – the workouts are done for time. But you might end up with an overall faster time (and thus greater work capacity) if you actually plan to rest between sets from the get-go. 
For instance, next time you do “Cindy” (AMRAP in 20 minutes of 5 pull ups, 10 push ups, and 15 squats), try to do one round at the top of every minute. If you succeed, you will have accumulated twenty rounds. It will feel very easy in the beginning and very not-so-easy at the end. 
If twenty rounds of Cindy is out of your reach, then try one round every ninety seconds. Or, vice-versa, if your old personal record is higher than twenty trounds, try one round every 45 seconds or so.

4. Prioritize Mobility

You know you are supposed to do it, but somehow you only manage to hit the foam roller or grab that stretch band once or twice a week. How about this: you are not allowed to do a WOD unless you have first done your mobility work for the day. 
Have you ever set a timer for five minutes and then rolled out your thoracic spine? Or what about grabbing a lacrosse ball and hitting your entire shoulder girdle? Check out Kelly Starrett’s awesome MobilityWOD for more ideas.

5. Scale Movements and Weights Effectively

If you only take one principle away from this post, please pay attention here. You want to make optimal choices in your life, correct? If you could take two routes to your destination, but one of them was longer and riskier, what would you decide? You would take the optimal route. Duh!

CF WOD July 28

Bench 5-5-3-3
3 rounds of
1 min Squat holding slam ball (30/20)
1 min burpee
1 min deadhang pullups
1 min double unders
1 min slam balls (30/20)
Rest 1 min

Get yo’ hands in the air!

[hr]Tuesday> SPEED: AMDAP15 of 20 sec Sprint / 40 sec Rest. FINISHER: Ab Throwdowns

 


CF Blog July 29

Deadlift OTM for 10 mins at 80%

photo courtesy of the RX review (http://therxreview.com/crossfit-games-day-2-report/)
photo courtesy of the RX review (http://therxreview.com/crossfit-games-day-2-report/)21
4 Rounds (pick one db or kb weight)
10 lt leg step ups (holding weight same arm as leg)
10 rt leg step ups
10 lt arm push press
10 rt arm push press
10 mountain climbers
10 abmat sit-ups
***

Save the Date!!!

Our Annual Summer Bash will be held on Saturday, August 23rd

Food, Drinks, Giant Slip’N Slide and more!

Evite with more details coming soon!!!

***

UCF Bootcamp

Temps are running hot and humid, but you know how we do… we’re still at it! 
We’re gettin’ Sweaty in the AM. We’ve been incorporating more running into our programming and using as much of Freedom Park as we can. And, we love Burpees!!! 
Wanna come out and check out one of our classes? Holla! 

UCF MEMBERS – Starting August 1, you will have access to our bootcamp as part of your UCF Membership – No additional cost and one more way for you to get your fit on!!!

CF WOD July 29

Deadlift OTM for 10 mins at 80%
4 Rounds (pick one db or kb weight)
10 lt leg step ups (holding weight same arm as leg)
10 rt leg step ups
10 lt arm push press
10 rt arm push press
10 mountain climbers
10 abmat situps

7.30.14: The Battle

battle

7.30.14: The Pit @ 6am

WOD
9 Rounds
2:00 Row
2:00 Burpee Tuck Jump
1:00 Rest


The Sprinter
The Sprinter

[hr]Wednesday> WoD: AMRAP15 OF 25 KB Swings + 400m Run + 15 Burpees + 400m Run

 


CF WOD July 30

400m x 3 repeats
*15 minute time cap
21-15-9
Toes 2 bar
Over the box jumps (24/20)
Pullups
Cash Out 800m run

CF Blog July 30

400m x 3 repeats
*15 minute time cap
21-15-9
Toes 2 bar
Over the box jumps (24/20)
Pullups
Cash Out 800m run
***

Finishing Alone

Image courtesy of Trident CrossFit
Image courtesy of Trident CrossFit, VA

Aside from its many health and fitness benefits, community has long been the best part of CrossFit.

Perhaps it was the newness of the sport, or its lack of frills, or its small, cultish following, but the early days of CrossFit boasted an intensely supportive community.  In the beginning everyone knew each other – or got to know each other- and no one finished a workout alone or without the encouragement of coaches and classmates.

Fast forward to a Reebok sponsorship and CrossFit Games marathons on ESPN, the mainstreaming of CrossFit has become so huge that Wyclef Jean even has a song about it (who would ever have imagined that when Ultimate CrossFit began back in 2007?).  While the growth and popularity has been great for the sport, the affect it has had on our tight-knit community is evident, most notably in how we finish WODs.

What I mean by that is this:

Just a few years back, when you did a WOD with a group, you were surviving through that WOD with your group.  As folks finished one by one (once they caught their breath), they set to task shouting words of encouragement to their classmates still struggling with the WOD.  And, not until everyone finished were bars broken down and equipment put away.

These days however, as soon as peeps finish the WOD, the vast majority put their equipment away (sometimes cutting through the work space of other athletes), socialize in the corner, or even worse, they LEAVE while their classmates are left to finish the WOD alone.

Fortunately, we at Ultimate have a pretty kick ass community – we just need a little reminder of our roots and what it is that makes CrossFit so amazing.

We should never let anyone suffer through the end of a grueling WOD alone.  WODs are hard – they hurt and can be defeating – but your encouragement could be the motivating difference for someone to push through instead of give up.

So, the challenge to all of you is this – the next time you finish a workout early, think back to a time when you got hung up on a WOD and what helped you to stay positive and push through – then go be that positive force for the rest of your classmates!

We can do this Ultimate!  Let’s continue to make our community better, stronger.  From here on out, no one finishes alone.


BC 7/31

Thursday> WoD: Tabata Mash Up: Dips, Sit Ups, Push Ups, Yard Sales


CF Blog July 31

Strengthphoto-112
Back Squat
2-2-2-2
3 Rounds  *If you finish in under 12 mins, do another round
25 wall balls (20/14)
25 double unders
25 pushups
25 KB Swings (1.5/1)
***

Save the Date!!!

Our Annual Summer Bash will be held on Saturday, August 23rd

*3-7pm*

Food, Drinks, Giant Slip’N Slide and more!

Evite with more details coming soon!!!


CF WOD July 31

Strength
Back Squat
2-2-2-2
3 Rounds  *If you finish in under 12 mins, do another round
25 wall balls (20/14)
25 double unders
25 pushups
25 KB Swings (1.5/1)

0731The Randoms WILL continue.

High Fives

Music Docs

Monsanto and Kids

 Perfect Timing

 Mike D & ‘Pac

 Jack *Loves* Baseball

 My Buddy Adrian

Gladwell

[hr]Thursday> WoD: Tabata Mash Up: Dips, Sit Ups, Push Ups, Yard Sales


#thatshowwedo
#thatshowwedo

[hr]Friday@ the Pit> WoD: 1000m Row + 100 Squats + 50 Box Jumps + 25 Burpees + 1000m Row

 


CF Blog August 1

OTM Clean 10mins @ 85%

Steve does not share…he does not share the air
Steve does not share…he does not share the air
3 Rounds of
5 Deadlift (155/115)
5 Power Clean (155/115)
5 Push Press (155/115)
15 bar facing burpees
***
Great article from the Tabata Times – definitely worth a read:

Using Grip Training to Hack the Nervous System and Improve Performance

A big grip tells the brain that the position is a stable one and that it is safe to generate a lot more force without risk of destabilization and injury.

What is the target organ/system of training? While many think it’s the muscular or cardiovascular systems, the true target is the nervous system. The brain exists to move us through and interact with the environment. The sensory input our nervous system receives from interacting with the environment drives the motor output from the brain to the neuromusculoskeletal system. By altering sensory input, we can change — and potentially improve — neuromotor output.  One way to hack the nervous system and increase stability throughout the system is through challenging the grip

Sensory Input and Motor Output

Sensory Input and Motor Output
This image is a homunculus (literally meaning “little man”), and it is both grotesque and informative — not unlike the author of this article. It is essentially a representation of the processing regions devoted to each area of the body. The importance here is the tremendous amount of sensory and motor cortex devoted to the hands and feet (more on them in a future post). Our evolution has clearly indicated the importance of sensory input and motor output through the hands given it’s large representation in the brain. We know sensory input is absolutely critical in the motor development of kids, and those who struggle with sensory integration have some serious movement problems. So why not better utilize sensory input with our training and optimize adaptation?

By challenging the grip and maintaining a fist, we provide a rich sensory input to the brain that allows us to produce more stability and a system-wide increase in force output (which is what we really want). The strength of this stimulus probably improves motor learning, too.

A big grip tells the brain that the position is a stable one and that it is safe to generate a lot more force without risk of destabilization and injury.

Don’t believe me? Try flexing your biceps without making a fist — it’s really hard to generate much of a contraction. Then make a crushing fist while contracting your biceps. The result is a much greater biceps contraction as you are amplifying the motor output of the brain — often called irradiation or overflow. By augmenting the stronger parts of the pattern, we can facilitate improved neuromuscular activation through the weaker parts.

The best athletes can create tons of force AND control on demand; grip training is a way to tap into the nervous system and optimize adaptation.

Seriously, try making a fist as hard as you can: you feel the tension all the way up to the middle of your back as this overflow sets the scapulae and thoracic spine (spinal control is always crucial), allowing a stable platform for power generation by closing the circuit. Pavel has used this for years with the Soviet Special Forces and his Kettlebell training paradigms.

 Continue reading…


CF WOD August 1

OTM Clean 10mins @ 85%
3 Rounds of
5 Deadlift (155/115)
5 Power Clean (155/115)
5 Push Press (155/115)
15 bar facing burpees

June-2014

6.2.14: 200 Reasons to Love Endurance

2014-05-31 08_Fotor

6.2.14: AG Track @ 6pm

WOD
8x 200m Run
– jog 200m for recovery

Photo: Had a couple of brave souls take on the weather Saturday morning. It rained for the first part but then it was perfect. Nice breeze and no humidity.


CF Blog June 2

Want to PR your back squat?  Maybe you should try the method in the video above 😉

Strength: Back Squat 3-3-3-3-3 @85-90%photo-67

WOD:
AMRAP 12
10 Ring Dips
30 Double Unders
10 Power Snatches (75/55)

***

Momma’s Quote of the Week:  “Try to be a rainbow in someone’s cloud.”—Maya Angelou

***

Interesting read from the New York Times:

Always Hungry? Here’s Why

FOR most of the last century, our understanding of the cause of obesity has been based on immutable physical law. Specifically, it’s the first law of thermodynamics, which dictates that energy can neither be created nor destroyed. When it comes to body weight, this means that calorie intake minus calorie expenditure equals calories stored. Surrounded by tempting foods, we overeat, consuming more calories than we can burn off, and the excess is deposited as fat. The simple solution is to exert willpower and eat less.

The problem is that this advice doesn’t work, at least not for most people over the long term. In other words, your New Year’s resolution to lose weight probably won’t last through the spring, let alone affect how you look in a swimsuit in July. More of us than ever are obese, despite an incessant focus on calorie balance by the government, nutrition organizations and the food industry.

But what if we’ve confused cause and effect? What if it’s not overeating that causes us to get fat, but the process of getting fatter that causes us to overeat?

The more calories we lock away in fat tissue, the fewer there are circulating in the bloodstream to satisfy the body’s requirements. If we look at it this way, it’s a distribution problem: We have an abundance of calories, but they’re in the wrong place. As a result, the body needs to increase its intake. We get hungrier because we’re getting fatter.

It’s like edema, a common medical condition in which fluid leaks from blood vessels into surrounding tissues. No matter how much water they drink, people with edema may experience unquenchable thirst because the fluid doesn’t stay in the blood, where it’s needed. Similarly, when fat cells suck up too much fuel, calories from food promote the growth of fat tissue instead of serving the energy needs of the body, provoking overeating in all but the most disciplined individuals.

We discuss this hypothesis in an article just published in JAMA, The Journal of the American Medical Association. According to this alternative view, factors in the environment have triggered fat cells in our bodies to take in and store excessive amounts of glucose and other calorie-rich compounds. Since fewer calories are available to fuel metabolism, the brain tells the body to increase calorie intake (we feel hungry) and save energy (our metabolism slows down). Eating more solves this problem temporarily but also accelerates weight gain. Cutting calories reverses the weight gain for a short while, making us think we have control over our body weight, but predictably increases hunger and slows metabolism even more.

Consider fever as another analogy. A cold bath will lower body temperature temporarily, but also set off biological responses — like shivering and constriction of blood vessels — that work to heat the body up again. In a sense, the conventional view of obesity as a problem of calorie balance is like conceptualizing fever as a problem of heat balance; technically not wrong, but not very helpful, because it ignores the apparent underlying biological driver of weight gain.

This is why diets that rely on consciously reducing calories don’t usually work. Only one in six overweight and obese adults in a nationwide survey reports ever having maintained a 10 percent weight loss for at least a year. (Even this relatively modest accomplishment may be exaggerated, because people tend to overestimate their successes in self-reported surveys.) In studies by Dr. Rudolph L. Leibel of Columbia and colleagues, when lean and obese research subjects were underfed in order to make them lose 10 to 20 percent of their weight, their hunger increased and metabolism plummeted. Conversely, overfeeding sped up metabolism.

For both over- and under-eating, these responses tend to push weight back to where it started — prompting some obesity researchers to think in terms of a body weight “set point” that seems to be predetermined by our genes.

But if basic biological responses push back against changes in body weight, and our set points are predetermined, then why have obesity rates — which, for adults, are almost three times what they were in the 1960s — increased so much? Most important, what can we do about it?

Continue reading…


CF June 2

Strength: Back Squat 3-3-3-3-3 @85-90%

WOD:
AMRAP 12
10 Ring Dips
30 Double Unders
10 Power Snatches (75/55)


challenge

Alright, did you start your June Challenge yesterday?! Remember June’s Challenge is all on you. You decide the Challenge. All we ask is that you stick to it. What’s something missing from your life that you know you need to taking into account or acting on? OR, what’s something currently IN your life, that you know you could do without? Well, let’s act on it. For one month. And see what happens from there. Consider this an opportunity to reset an item in your life. Sure, there are several things you could apply to this Challenge, but let’s just focus on one for now. Then, add something else to the list once you’ve conquered the original.

Examples:
No beer for the month of June. (this is mine, FYI)
8 hours of sleep per night.
30 minutes of reading per day.
10 minutes of silenced down-time per evening.
Flossing every day.
Cutting out sodas.
Not eating anything that comes packaged in a box.

…the possibilities are really endless. The important part is to identify what’s worthwhile and feasible for you.

Nothing in that list of examples works for you? Great, come up with your own. It’s your Challenge! Do us all a favor and post yours below in the “comments” section of this post. Then we can all be held accountable. Make it realistic. But make it real, too…

Monday>>@theMet


BC 6/2

Monday>@the Met… Lots of stuff


BC 6/3

Tuesday> “Runnin’ with the Devil”


CF Blog June 3

Strength: Deadlift 5-5-5 @80-85%photo-68

WOD:
2 Rounds
30 Wall Balls (20/14)
30 Burpees
30 Walking Lunges
30 Abmat Sit-ups
30 Box Jumps (20”)

***

It’s deadlift day!!  Please note the prescribed weight percentages and abide by them.  We really want to hammer in good, safe form so that you can make the most out of your deadlifts.  After all, the “health lift” is one of the best exercises you can do.

Check out what Mark Rippetoe has to say about the importance of deadlifts in the Huffington Post:

One of the Most Underrated Strength Exercises You Can Do

The deadlift is a very simple exercise that basically involves picking a barbell up off the ground and setting it back down. It’s a bit more involved than that — most everything is. And despite the fact that some fitness chains have decided to sell memberships by making fun of it, the deadlift is one of the most basic and useful strength exercises in the gym.

Nothing is more natural to the human body than the task of lifting something from the ground. After all, unless somebody else has already picked it up, that’s where most stuff starts out, and we have to lift things every day whether we want to or not. Getting this basic movement strong a little at a time with a loaded barbell is just good preparation.

The deadlift is one of the basic barbell exercises because it trains the whole body. The term “kinetic chain” refers to the musculoskeletal components involved in an exercise between the base of support and the load being moved. In a deadlift, the base of support is your feet on the ground, the load is in your hands, and everything in between is doing its anatomically-predetermined share of the work. Your legs, hips, back, lats, arms and grip are all worked at the same time. Not much is missing from a deadlift. Here’s why they are so important, and why you should be doing them.

1. The deadlift has gotten the reputation as a dangerous movement, only used by hairy weightlifters who don’t care about themselves. Nothing could be further from the truth. The barbell deadlift is safer than picking up a box of file paper, because the mass of the barbell can be placed directly over the body’s center of balance — the middle of the feet. This fact, and the ability of the lifter to keep the barbell centered over the mid-foot as it travels from the floor up to the lockout position standing erect, enables very heavy weights to be handled by a strong lifter. The current men’s record in the deadlift is in excess of 1,000 pounds, and the women’s record is over 600.

The ability to load the weight on a 1.25-inch bar (it fits nicely in the hands) centered directly over the natural balance point of the foot (so that the load exerts no net leverage on your balance during the pull) means that the deadlift is a mechanically efficient way to lift a weight. If only it were safe…

Aha! It is. The guy who pulled the 1,000 pounds is just fine. This is because the correct deadlift keeps the back in extension as well as the bar over the middle of the feet. An “extended” back is held in normal anatomical position by the back muscles working together with the abdominals and all the deep muscles between the pelvis and the ribcage — the ones that are called “the core” by everybody but me. The job of these muscles is to stabilize the spine while moving the weight on the bar.

2. The hips and the legs — more specifically, the muscles that extend the knees and the hips — generate the force that overcomes the load, and the rigid back transmits that force up to the arms, then down to the hands and the bar. The fact that you can move the bar means that the muscles have overcome the weight, and when you do this while keeping your back “flat” throughout the pull, you have performed the best exercise for the back muscles in existence.

In other words, if the exercise requires the use of all these muscles to perform it correctly, then the exercise strengthens all these muscles as you lift progressively heavier weights. This is an extremely important point, because it is fashionable these days to advocate the use of lots of different special exercises for each of the little pieces of the kinetic chain of the movement. This ignores the simple fact that all the muscles used in an exercise are strengthened by doing that exercise as the load increases progressively.

For every part of the body, it is obviously better to strengthen a muscle in the role it is anatomically positioned to perform, along with all the other muscles around it doing their related jobs at the same time. Rather than isolate it with a small chrome dumbbell and then ask it to figure out how to fit in with its buddies later, train them all together, the way they function normally in human movement. Muscles don’t need to be isolated — they need to be worked with the team they are members of. And the synergy created between all these muscles working together may be the most important part of the exercise.

3. As a multi-joint barbell exercise, the deadlift has the distinct advantage of being able to gradually increase in load over a long period of time. Start with a light weight you can do perfectly and go up slowly from there. This is not possible with smaller muscle group exercises, which tend to stall in progress rather quickly and which therefore cannot make you stronger over the many years a deadlift can improve. It took quite a while for the 1,000-pound guy to get there. But he did it the same way you can get stronger — a few pounds at a time.

An exercise that works many muscles at once spreads the work over the whole body, thus keeping the majority of the stress off of any one single joint or muscle — while at the same time making the whole system strong because of the accumulating load. Every muscle and every joint that contributes to the most natural movement the body can perform receives precisely the right amount of its share of the work, if you do the deadlift correctly

Find a coach and learn to deadlift. You may have no interest in pulling 1,000 pounds, but smart people know that stronger is better, and the deadlift is very good at making you stronger the right way.


CF WOD June 3

Strength: Deadlift 5-5-5 @80-85%

WOD:
2 Rounds
30 Wall Balls (20/14)
30 Burpees
30 Walking Lunges
30 Abmat Sit-ups
30 Box Jumps (20”)


0603Is your mind preventing you from being healthy? Sounds weird. But it’s absolutely possible.

Read this from Mark’s Daily Apple for some great observations and tips on getting over some common psychological hurdles.[hr]

Tuesday> “Running With the Devil”: SPRINT: 10x 100m Sprint. Recovery is Rest/Walk back. RUN: 3x 400m Run, 2 minutes rest between efforts.


6.4.14: Endurance Delight

https://www.youtube.com/watch?v=ljUnyv5XUA8&feature=kp

The Pit @ 6am

WOD
4 Rounds
2:00 Prowler
2:00 Double Unders
2:00 AirDyne
2:00 Run
2:00 Rest


BC 6/4

Wednesday> Jump ‘n Run. Sit ‘n Lay Down.


CF Blog June 4

Skill: MU’s, Bar MU’s, Pull-ups, Ring Rowsimage

WOD: (from 1/5/12)
4 Rounds
5 Push Jerks (155/105)
10 Toes 2 Bar
20 Ball Slams (30/20)

***

March Across America

Justin Kuhel is one man, doing some pretty amazing things.  
A former Marine, Justin has turned his attentions to raising support and awareness of the needs of our country’s veterans.
In 2012, Justin completed a one-man, 400-mile march from Columbus, Ohio to Arlington National Cemetery. On that march, Justin raised $13,000 for the Wounded Warrior Project.
 
This year, Justin will embark on a 2,700-mile journey. Justin’s March Across America will commence on May 23, 2014 at Camp Lejeune, NC and conclude approximately five months later at Camp Pendelton, CA. This march will raise awareness and funding for the following organizations – groups that work to support our veterans as they return to their lives:

getheadstronghelpourmilitaryheros

If you would like to donate, you can do so here: http://www.marchacrossamerica.org/donate/

***

Our own Dom stopped into Ultimate CrossFit with Justin yesterday on Day 11 of the march!  You can follow Justin’s March on Facebook too!photo-69

Good luck, Justin!


CF WOD June 4

Skill: MU’s, Bar MU’s, Pull-ups, Ring Rows
*if you cannot do 8-10 deadhang pull-ups work on 3-4 sets of 5 rep
deadhang w/smallest band that you can complete all reps and sets with.

WOD: (from 1/5/12)
4 Rounds
5 Push Jerks (155/105)
10 Toes 2 Bar
20 Ball Slams (30/20)


Great workout today. And glad to have a few new faces. Look forward to seein’ y’all again.

As we’re increasing our running (not to mention jump roping), be it the intervals or actual mileage, we are increasing foot strikes. With increased foot strikes comes the need to pay special attention to your legs. Quads, hammies, hip flexors… you always hear about those. But, what about  your lower legs? Your calves, achilles/heel cords… your feet? In this video, Kelly Starrett gets into some quick fixes and prep for your lower legs. He starts with the question: Why do you hate your calves?

Need a few other ideas on taking care of your legs, etc, for running? Here ya go. Explore. There’s good stuff for everyone in here.

*Don’t have a barbell? Use a foam roller. Don’t have a foam roller or lacrosse ball? Get ’em. You need ’em. (sporting goods store or amazon)[hr]

Wednesday> WoD1: OTM for 15 minutes Hill Run + Jump Rope. WoD2: Alt Tabata of Wall Sits and Plank.


BC 6/5

Thursday> Swingin’ and (more) Sprintin’.


CF Blog June 5

Strength: Bench Press 3-3-3-3 @85

WOD: (from 12/3/13)
In 8 Minutes Complete:
40 KB Swings
40 KB Goblet Squats
Row with remaining time, score is meters rowed

Rest 5 minutes

WOD:
AMRAP 8
100m Run (50m down and back)
10 Ring Rows
10 Dynamic Push-ups
20 Jumping Lunges

***

Good Vibrations…photo-73

Have you ever tried the vibration plate in the Pit?  (Did you even know we had one?)
Ever wonder how to use it, or what it was used for?

Behind its simplistic design, the vibration plate holds numerous keys to good health.

While the plate has been known to improve on everything from sleep to metabolism (with the added desirable side effects of fat and cellulite reduction), it also has benefits more specifically related to CrossFit and fitness.  These include:

  • Improved Flexibility
  • Improved Balance
  • Improved Bone density
  • Enhanced Muscle Recovery and Strength

So how do you use it?

*Start off slow – stand on the plate for no more than 2 minutes the first few times you use it – stand up nice and strait with your eyes open.

*As you get more comfortable with the machine, begin to add more time to your “vibe” sessions and play around with closing your eyes to work on balance.

*Make it part of your routine –

Before your workout, try hopping on the plate and doing some stretches (toe touches and squat holds) – this is great to do on squat days, especially if you tend to have flexibility issues.

After your workout, vibe for 5 minutes for faster muscle recovery -you’ll notice a difference in the morning!

Happy Vibing! 😉


CF WOD June 5

Strength: Bench Press 3-3-3-3 @85

WOD: (from 12/3/13)
In 8 Minutes Complete:
40 KB Swings
40 KB Goblet Squats
Row with remaining time, score is meters rowed

Rest 5 minutes

WOD:
AMRAP 8
100m Run (50m down and back)
10 Ring Rows
10 Dynamic Push-ups
20 Jumping Lunges


0605Thursday it is. Bring ’em out. The Randoms…

You’re Not a Baby Person // Buzzfeed

Obama Works Out // Business Insider

Death // Slate

Change of Heart // Paste

FaceBook Knows All // Onion

Bad Hotels // Fiscal Times

Flight Attendant Secrets // The Chive

NYC Through the Eyes of Students // People

Ugh // Washington Post

Letters From Camp // Scary Mommy

Stop Paying Now // Business Insider

SEAL Commencement Address // Yoga with Mindy

Hey Man // YouTube

this[hr]

Thursday> WoD: 5 Rounds of 15 KB Swings + 10 Burpees + 200m sprint. Finisher: Ab Throwdowns.


BC 6/6

Friday> Running again and a mix of standards. (it’ll be hard)


CF Blog June 6

Strength: Clean 1-1-1-1-1photo-72

WOD:
3 Rounds
400m Run
12 One Arm DB Thrusters (45/30)
21 Pull-ups
12 One Arm DB Snatch (45/30)
21 Russian Twist (25/15 Plates)

***

March Across America

Justin Kuhel is one man, doing some pretty amazing things.  
A former Marine, Justin has turned his attentions to raising support and awareness of the needs of our country’s veterans.
In 2012, Justin completed a one-man, 400-mile march from Columbus, Ohio to Arlington National Cemetery. On that march, Justin raised $13,000 for the Wounded Warrior Project.
 
This year, Justin will embark on a 2,700-mile journey. Justin’s March Across America will commence on May 23, 2014 at Camp Lejeune, NC and conclude approximately five months later at Camp Pendelton, CA. This march will raise awareness and funding for the following organizations – groups that work to support our veterans as they return to their lives:getheadstronghelpourmilitaryheros

***

If you would like to donate, you can do so here: http://www.marchacrossamerica.org/donate/

***

You can follow Justin’s March on Facebook too!


CF WOD June 6

Strength: Clean 1-1-1-1-1

WOD:
3 Rounds
400m Run
12 One Arm DB Thrusters (45/30)
21 Pull-ups
12 One Arm DB Snatch (45/30)
21 Russian Twist (25/15 Plates)


zzzTough workout this morning…

You guys rocked it!

How much sleep do you get? If there’s one thing you can’t sacrifice it’s getting enough sleep. Sure I’m better some days/months/weeks than others but it’s always my top priority. Some say it’s the third piece of (diet, exercise, sleep). Robb Wolf suggests it may actually rank higher than food (oxygen, water, sleep, food…). The National Sleep Foundation has this article that talks about sleep and it’s effect on obesity; how it effects exercise and where it fits in with your diet. Read it. And, don’t say to yourself “yeah, yeah, I know, get more sleep… yadda yadda yadda”. Do something about it if you’re not getting enough QUALITY sleep. Go get some black out curtains for your windows, cover up those lights from the TV, alarm clock, remotes, phone chargers, stop looking at the computer and/or TV right before bed… and get some sleep!

How well do you sleep?[hr]

Friday> WoD: 400 Meter Run + 3 Rounds: 5 Push Ups + 10 Sit Ups + 15 Squats. 200 Meter Run + 2 Rounds: 5 Push Ups + 10 Sit Ups + 15 Squats. 100 Meter Run + 1 Round: 5 Push Ups + 10 Sit Ups + 15 Squats.

 


6.7.14: Run Like You Stole Something

tim_barber_bridge_runners_nike_15

6.7.14: AG Track @ 8:30am

WOD
5x 600m
– rest is 200m jog

A couple weeks back we ran 300m intervals. This time we’re cutting down on the number of rounds but doubling the distance. We’ll ease off on the pace a bit from the 300’s but the pace should be at a 5k race pace, no faster, and ideally no slower. The weather should be perfect for a run. A bit cloudy and 70.


CF Blog June 7

WOD: (from 12/21/11)photo-71
Team Workout (Teams of 2)
800m Sandbag/Medball Run
100 Double Unders
75 Ball Slams
100 Double Unders
75 Wall Balls 20/14)
100 Double Unders
75 Burpees
100 Double Unders
800m Sandbag/Medball Run

*One person working at a time except on the runs


CF WOD June 7

WOD: (from 12/21/11)
Team Workout (Teams of 2)
800m Sandbag/Medball Run
100 Double Unders
75 Ball Slams
100 Double Unders
75 Wall Balls 20/14)
100 Double Unders
75 Burpees
100 Double Unders
800m Sandbag/Medball Run

*One person working at a time except on the runs


CF Blog June 8

WOD: (from 1/2/11)photo-70
800m Run
15 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
500m Row
10 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
800m Run
5 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates

*Farmer’s Walk is to be done as a plate pinch – can scale to standard KB’s
or DB’s.


CF WOD June 8

WOD: (from 1/2/11)
800m Run
15 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
500m Row
10 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
800m Run
5 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates

*Farmer’s Walk is to be done as a plate pinch – can scale to standard KB’s
or DB’s.


6.9.14: SPEED DEMONS

2014-06-07 09.32.10

AG Track @ 6pm

WOD:
4x 200m (rest 1:00 after each)
2x 800m (rest 3:00 after each)
2x 200m (rest 1:00 after each)

Good article on typical running injuries:
http://www.runnersworld.com/injury-prevention-recovery/three-injuries-that-plague-runners


CF Blog June 9

Strength: Back Squat 1-1-1-1-1

Dom, T & T :)
Dom, T & T 🙂

WOD: (from 1/9/12)
“Tabata”
Row (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit-ups

***

Momma’s Quote of the Week:  “When we seek to discover the best in others, we somehow bring out the best in ourselves.”—William Arthur Ward 

***

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 9

Strength: Back Squat 1-1-1-1-1

WOD: (from 1/9/12)
“Tabata”
Row (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit-ups


0609
“She gone…”

[hr]Monday@Met>WoD: 50-40-30-20-10 of Jump Rope + OHWLunges + Sit Ups


CF Blog June 10

Strength: Push Press 5-5-3-3photo-74

WOD:
3 Rounds
30 Walking Lunges
15 Ball Slams (AHAP)
1 Rope Climb
15 DB Hang Power Clean to Push Press (35/20)
30 Double Unders
400m Run

***

An oldie but a goodie from Catalyst Athletics:

A Thank-You and a Warning

Matt Foreman  |  Olympic Weightlifting  |  December 26 2011

You don’t do sloppy work at your job, do you?
If you’re an airplane mechanic, you don’t just spray some WD40 on a malfunctioning engine and then say, “That’s all I can do. I hope this sucker holds together.”
If you’re a paramedic, you don’t give an aspirin to a screaming car accident victim and then go sit down to have a sandwich.
If you’re a stay-at-home mom, you don’t lie on your couch and watch soap operas while your kids pee in the sink and fire a crossbow at the neighbor’s dog.
The answer to all of this is NO (I hope). So, having said that, why would you perform the Olympic lifts with sloppy technique?
The reason I’m asking this is because I see plenty of people in my YouTube travels who are doing snatches and clean and jerks like they have a death wish. I’m obviously not going to mention any specific names or organizations, but I have seen some technical displays that make it seem like these athletes made a special Christmas list where they begged Santa for SLAP tears, concussions, and hyper-extended elbows. These people are doing the Olympic lifts with dreadful technique, and they’re also loading up the bar with maximum weights. You can practically see the Grim Reaper floating in the background of the freaking video clips.
Now, make sure you understand that I’m not a snobby weightlifting elitist who dumps on the technique of every lifter I see. I think we should say that there is a difference between “sloppy technique” and “developing technique.” “Developing technique” is what you see with an athlete who is still in the learning progression. When you see these athletes, it’s obvious that they have either been taught by somebody competent or they’ve at least taught themselves with a solid level of discipline and precision. Most of the people I see who post their videos on the Catalyst Athletics forum and ask for help have developing technique. These people need a lot of fine-tuning, but they’re already doing some things right because they’re working really hard to perfect their skills.
“Sloppy technique” is a whole different ballgame. These cats are doing the Olympic lifts with all kinds of massive, freaky errors in their form. Enormous swinging arcs with the barbell, rounded backs, duck-walking all over the place, elbows ricocheting off the knees in the bottom of a clean, extreme pressouts on every lift, etc.. When you see these lifts, you know what I’m talking about. And as you might have guessed, almost all of these people are trying weights that are too heavy for them. Every failed attempt looks like it’s right on the tightrope of total disaster. They’re going too heavy, too fast, with not enough time spent on proper technique development.
If any of you who are reading this are sloppy technique people, make sure you understand that I’m not insulting you. No disrespect meant, but you need to be told that you’re doing these lifts the wrong way because you’re rolling the dice with your health and you’ll never lift really big weights if your technique sucks. Some of you big guys might be arguing with me right now by saying, “Bulls***! I’ve got sloppy technique and I can clean 300 pounds! That’s more than everybody in my gym!” Listen pal, there are 130 pound women in this world who can clean 300 pounds. Keep everything in perspective.
Many of you have less-than-perfect technique, but you’re looking for good coaching and you’re putting a lot of focus on your form. Allow me to express my gratitude to you. You’re doing the right thing because you’re trying to get better. And trust me, you’re the ones who are going to eventually come out on top in this sport.
For those of you who are using sloppy technique and not really making much of an effort to fix it, you better check yourself before you wreck yourself.

CF WOD June 10

Strength: Push Press 5-5-3-3

WOD:
3 Rounds
30 Walking Lunges
15 Ball Slams (AHAP)
1 Rope Climb
15 DB Hang Power Clean to Push Press (35/20)
30 Double Unders
400m Run


0610
“Oh, hey there Lynn…”

[hr]Tuesday>EMOM x for 10 Rounds perform 3 Cone “Gasser” – with remaining time complete 10 Push Ups then hold Plank.

 

 


6.11.14: Pull Hard Or Go Home

edfe8ba3-47ba-4f8f-846a-7f05e47518dc

6.11.14: The Pit @ 6am

WOD
5 Rounds
500m Row
400m Run

This is a workout that we’ve done in the past, so this is a great chance to see how far your endurance has come. If you haven’t tried this workout, it’s great at tiring the muscles and pushing the lungs. We’ll do it again down the road, because it’s a great benchmark workout. It’s a nice balance of pulling hard on the rower but not so hard that you’re too exhausted for the run. Pace yourself. Goal is for each round to be at a similar pace. As we’ve talked about at the track, you’re not going to post your best time in this type of workout by crushing the first round. 5


"Gettin' that lunge on..."
“Gettin’ that lunge on…”

Want to be more productive? And actually achieve work-life balance? Me, too. It seems that here in the US, we work an average of 45 hours per week, with 16 of those hours considered ‘unproductive.’ That is a lot of wasted time that could be focused elsewhere. Like on getting things done. Good news….

We can become more efficient and accomplish more with a few simple tips. Six, in fact. Read, and put into practice.[hr]

Wednesday> 5 Rounds of 400m Run every 4 minutes. Finish with Tabata Squats.


BC 6/11

Wednesday> 5 Rounds of 400m Run every 4 minutes. Finish with Tabata Squats.


CF Blog June 11

COOPER-MEDALS-720x480
photo courtesy of WOD Talk

Speed: Partner Band Sprints 10 x 25M (use green bands or above)

Strength/Skill: Muscle-ups 5×3 or dead hang pull-ups 3×5

WOD:
2 Rounds
1 Min Burpees
Rest 1 minute
1 Min Ring Rows
Rest 1 minute
1 Min Lateral Plyo Skier Hops*
Rest 1 minute
1 Min Kb Swings (1.5/1)

*http://www.youtube.com/watch?v=WTkv9KnVlIA

***

Check out this great article in WOD Talk about our own Coach Travis!

By  on June 6, 2014

Team MDUSA’s Travis Cooper came home from the 2014 Pan American Championships with two medals for Team USA: one silver for the clean and jerk (184kg), and a bronze for competition total (324kg).  Cooper placed 3rd at last year’s Pan American Championships with his competition total in the 85kg weight class, so being on the podium this year wasn’t anything new to him. However, this year Cooper competed in the 77kg weight class.

Now to some people, dropping 8kgs (17.6lbs) might not seem that difficult, but it can be detrimental to one’s career in Olympic weightlifting. Cooper’s initial concern wasn’t about the act of dropping weight; rather he concerned himself on where this could put him competitively. It’s fairly easy to lose muscle when losing body fat, so Cooper set out to find a nutrition program that would work with his training regimen.  He connected with Nick Shaw of Renaissance Periodization, a company that specializes in nutrition and training programming. From there, Cooper was set up with a specific nutrition plan that coincided with his training schedule. Meals were based on his training volume with a template of what to eat everyday. Cooper said that following the nutrition plan made it a lot easier for him to concentrate on training and not on what and when he should be eating. He stayed on the program for several weeks and managed to drop the necessary weight while keeping his lean body mass steady.

Originally, this weight loss plan was to prepare him to compete at 77kg for Nationals this summer, but the opportunity came to him from Team USA to lift in the 77kg weight class at the Pan American Championships with Team MDUSA teammate James Tatum. A lot of respect and admiration is shared between Cooper and Tatum, as well as competitiveness.  Both are hoping to make it to the 2016 Summer Olympics in Rio De Janeiro, Brazil, and you can bet these two will be pushing each other competitively in the next year to qualify.


CF WOD June 11

Speed: Partner Band Sprints 10 x 25M (use green bands or above)

Strength/Skill: Muscle-ups 5×3 or dead hang pull-ups 3×5

WOD:
2 Rounds
1 Min Burpees
Rest 1 minute
1 Min Ring Rows
Rest 1 minute
1 Min Lateral Plyo Skier Hops*
Rest 1 minute
1 Min Kb Swings (1.5/1)

Cash Out: Foam Roll


BC 6/12

Thursday@ the Pit> Prowler Push 2-2-2-2-2. WoD: AMRAP15 of 250m Row + 10 Pull Ups + 15 Wall Balls + 20 Ball Slams.


CF Blog June 12

Strength: RDL 8-8-8photo-75

WOD:
AMRAP 15
15 Wall Balls (20/14)
10 K2E
5 Power Snatch (115/75)

Cash Out: Group Stretch

***

From Mark’s Daily Apple:

10 Healthy Morning Pick-Me-Ups That Aren’t Traditional Coffee or Tea

Now, I don’t need coffee in the mornings. You won’t hear me complaining or freaking out or freebasing Folger’s Instant off a soup spoon if I don’t “get my morning coffee” (well, maybe a small grumble if it’s the wrong morning), but I usually like to have one in the morning. It does the trick. It tastes good. It gives me a little leg up. That’s a common current running through this community – we don’t need the morning pick-me-up, but we sure do enjoy it. Not everyone likes coffee or tea, though. And some people (like me) are just curious enough to want to try every other possibility available. It’s just fun to try new options.

Not every selection is buttressed by reams of clinical evidence. At the very least, it can’t really hurt to try and even if it doesn’t help wake you up, the other proven health benefits probably make it worthwhile. Let’s jump right in…

Coca Tea

Coca tea has quasi-legal status in many countries, including the United States. No one sells it here (legally), and you can’t buy it in any stores, but it is possible to order online. Despite its reputation, coca leaf is not cocaine. To condemn coca leaf for its cocaine content would be to reject blueberries because they contain sugar. Powdered and isolated cocaine is a perversion of a legitimately beneficial herb with many different alkaloids. Coca provides smooth energy, perhaps partially because it promotes an increase in the use of fat as energy substrate during exercise whilesparing the breakdown of amino acids from muscle. And yes, “exhaustive extraction” from a gram of coca tea (the amount in a tea bag of standard size) nets about 5 mg of cocaine, about 1/8 the typical recreational dose of powdered cocaine, but brewing it in your kitchen produces far less. Traditionally, people would jam a wad of coca leaves and an alkali source (lime or sodium bicarbonate to enhance alkaloid availability) in their cheek and chew on it for an hour. You can empty out a bag of tea, add some baking soda, stuff it in your maw, and get similar results. Just be careful if you get drug tested, as coca tea can result in a false positive for cocaine for at least three days.

Yerba Mate

Another South American hot herb drink with stimulating properties, yerba mate’s primary active compound is none other than caffeine. It’s got about the same amount as tea, less than coffee, plus other compounds (but none with proven stimulant qualities except for maybe theobromine). Caffeine is clearly the main player, and we all know thatcaffeine works. There are correlational studies linking yerba mate to esophageal and oral cancers, but that’s partially explained by the temperature at which the tea is commonly served. Hot beverages in general have been linked to those same cancers, not just yerba mate. Depending on how it’s processed, yerba mate often contains significant amounts of polycyclic aromatic hydrocarbons (PAHs), a potential carcinogen that’s often found in other roasted plant-based infusion drinks (like coffee). That’s because most commercial yerba mate is dried and smoked using burning wood for up to a day – barbecued, basically. Yerba mate that’s air dried without smoke, like this one or this one, should have fewer PAHs.

Hot Chocolate with Cayenne

That cayenne powder shot I mentioned a few weeks back certainly wakes you up, but it’s not very pleasant and it involves consuming a large amount of very spicy powder in a single go – only the rare bird with a daily capsaicin habit will be able to use that one consistently. Instead, make real hot chocolate with good, bitter cacao powder and spike it with as much cayenne as you can handle. The cocoa has stimulating alkaloids (like theobromine) and the cayenne resembles a more pleasant, delicious version of pulling a nose hair to wake up. Spicy food also increases thermogenesis, especially paired with coconut.

Whey Protein Isolate (at Night)

Okay, so it’s not a quick fix when you’re feeling run down in the morning. You have to plan ahead and down it at night. But it works. Consuming the alpha-lactalbumin in whey (or milk) before you go to sleep increases tryptophan production at night which leads to increased wakefulness in the morning. Plus, drinking whey isolate at night alsoboosts morning energy expenditure (hey, maybe that’s part of the reason why you’re more alert – you’re utilizing more energy!), improves cognitive performance, and elevates mood. Who wouldn’t want to start the day with all that going on?

Protein and Fat

If you’re going to eat something in the morning, make sure it has protein and fat. A few eggs, maybe a bowl of Greek yogurt, a steak, whatever. Your breakfast should be protein- and fat-centric. Eat some fruit or something if you feel like it, but don’t go too heavy on the carbs. They offer quick but short-lived energy that often contributes to the midday crash (and excessive snacking), whereas protein and fat (especially combined) provide sustained energy you can coast on through to the afternoon.

Coffee Bean

I know I said “that aren’t traditional coffee,” but I’m talking about adding entire beans to your morning smoothie. Eating beans is definitely a non-traditional way to consume coffee and since consuming the entire bean means consuming every last physiologically relevant coffee compound available, it’s a different feeling than a regular hot water extraction, and you don’t actually need as many beans as you’d need to brew a pot. A tablespoon or two of good quality coffee beans will do. I find the stimulation from whole beans far smoother than brewed. Not that coffee gives me the jitters on a regular basis, but it never does when I eat the whole bean.

Medium Chain Triglycerides/Coconut Oil

Consuming MCT oil or coconut oil provides instant substrate for ketone production. You don’t need to eliminate all carbs, fast for 24 hours, or limit protein. You just eat a tablespoon or two and get “mild, sustained ketonemia” that contributes about 9% of the brain’s energy requirements. It’s also a well-known promoter of diet-induced thermogenesis. Basically, MCTs and to a lesser extent coconut oil provide a nice whack of free fatty acids ready to be burned for energy – if you’ve got the proper metabolic machinery set up to take advantage of them. If you’re a fat-burning beast, it’ll wake you up. I experienced the energizing potential of MCT oil firsthand when I made mayonnaise with two or three tablespoons of it and consumed the entire batch in a sitting. A “nervous” energy pulsed through me almost right away, almost a queasiness. Honestly? It was unpleasant and it was just too big a dose of straight-up MCTs. A tablespoon is a better dosage to start with.

Continue reading…


CF WOD June 12

Strength: RDL 8-8-8

WOD:
AMRAP 15
15 Wall Balls (20/14)
10 K2E
5 Power Snatch (115/75)

Cash Out: Group Stretch


0612Some of these is Randoms.

3 Days // Business Insider

Defend Your Castle // uncrate

GBV // noise

World Cup Characters // New Republic

Summer Songs // Slate

…or this

Scandalous // Flavorwire

Beef? // youtube

Commercials // stereogum

Seinfeld’s joke to Letterman // Salon[hr]

Thursday@ the Pit> Prowler Push 2-2-2-2-2. WoD: AMRAP15 of 250m Row + 10 Pull Ups + 15 Wall Balls + 20 Ball Slams.


"Matt is so pushy."
“Matt is so pushy.”

[hr]

Friday> WoD1: AMRAP7 of 10 Sumo KB Deadlift High Pull + 20 Lunges + 30 Russian Twist. WoD2: 8 Rounds of  30 sec Burpee + 30 sec rest + 30 sec Shuttle Sprints + 30 sec rest


CF Blog June 13

Strength: OTM for 12 Minutesphoto-76
Even Minute 3 Front Squats @75%
Odd Minute 3-5 Chin-ups (Strict)

WOD: “Battle Buddy Bar II”
4 Rounds
40 Hang Power Cleans (75/45)
40 Front Squats (75/45)
40 Push Press (75/45)
200 Jump Rope Singles

*Teams of 2
Each athlete does half of 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
Hang Power Cleans to start while Athlete 2 rests. Then the bar is handed
off and Athlete 2 does 20 Hang Power Cleans while Athlete 1 rests and so
on.

***

Love these rules, courtesy of Box Life Magazine:

13 CROSSFIT GYM ETIQUETTE RULES YOU NEED TO KNOW

Certain arenas require you to behave in a respectable manner. You wear the appropriate work attire because you are a professional and you are an employee of a professional company. You should take your hat off when you’re in a church. Stand up and sing during the national anthem. Nobody really tells you to do these things–you just have an innate feeling that it’s common courtesy to do them. It feels right. And the same goes for that most sacred of chapels—the CrossFit box. But for some inexplicable, infuriating reason, there are some people who just don’t get it. Perhaps they aren’t aware of the box etiquette, or they simply ignore it. Well, we’re here to say that you must stop this nonsense at once and pay attention to the rules:

Rule 1: Put. Your. Crap. Away.
Seems obvious enough, right? I assume you all clean up your own dishes when you’re done eating at home—you wouldn’t wait for someone else to do it for you. There’s nothing more infuriating for a box owner and coach to see plates left out or a stray band tied round a pull-up bar after class. Space and time is often a premium for a CrossFit class, and no one wants to waste it by cleaning up someone else’s shit. So do everyone a big favor and take pride in your box by putting your gear away. It’s really not that hard. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.

Rule 2: Don’t drop the barbell when you’re stripping the plates.
When you are cleaning up, save your coach from a brain aneurism and strip down your barbellproperly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace.

Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s wetter than a new born baby, or sit your ass down on an abmat that might as well have been placed against the bare skin of the person before you. Grab a paper towel and disinfectant, and take the 30 seconds to wipe down your equipment. Please do it—for everyone’s sake.

Rule 4: Don’t steal other people’s equipment.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So when some fool takes your wall ball or steals your bar in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen.

Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Remember, the box isn’t a globo gym—you can’t turn up whenever you please (unless it’s Open gym). Classes run in a box, and people pay good money to attend them and get their hours’ worth of fitness and instruction. There are few other things more annoying than watching a straggler turn up and think they can just jump into class as if nothing has happened. Hell no, son. Go home, and have enough respect for your classmates and coaches to arrive on time.

Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. If you are a member of a popular gym, and you know that classes get pretty full, give your coach a heads up by signing up online. We’ve all been through WODs that have had to been altered significantly because there wasn’t enough equipment/space to go around, and it’s not fun. There are class caps for a reason, so save your coach the trouble of having to change the WOD around and just sign up.

Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instructionto the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!

Rule 8: Don’t have a conversation with someone in the middle of a workout.
If your “short” conversation is going to force me to warm up again, then you might want to save it till after the workout.

Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? And you’ve always had a suspicion that someone else might have conveniently ‘lost’ those wrist straps you lent them a few weeks ago. Don’t be a jerk, if you borrow some gear, give it back when YOU are done with it—not the entire class.

Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. If someone decides to move it to their area, then all hell breaks loose. At least for me. Hell hath no fury like a Brit denied his chalk.

Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.

Rule 12: Try to avoid ghost riding.
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.

Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. That’s the first step. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. Furthermore, the new member will probably give a positive review of your box to their friends, which will bring in new business for your coach and help the community grow.


CF WOD June 13

Strength: OTM for 12 Minutes
Even Minute 3 Front Squats @75%
Odd Minute 3-5 Chin-ups (Strict)

WOD: “Battle Buddy Bar II”
4 Rounds
40 Hang Power Cleans (75/45)
40 Front Squats (75/45)
40 Push Press (75/45)
200 Jump Rope Singles

*Teams of 2
Each athlete does half of 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
Hang Power Cleans to start while Athlete 2 rests. Then the bar is handed
off and Athlete 2 does 20 Hang Power Cleans while Athlete 1 rests and so
on.


6.14.14: Moderately Fast

Screen Shot 2014-06-13 at 6.01.26 PM

6.14.14: AG Track @ 8:30am

5 Rounds:
600m Moderate Pace + 200m Fast Pace
– 2:00 rest b/w each

Lately, we’ve worked on varying distances in our intervals recently, from short distance to longer. This week, we’re piecing distance, pacing and sprinting into one workout. This helps to teach the body to pick up your pace during the middle of a workout. It also works on learning to pace and surge.


CF Blog June 14

WOD: AMRAP 28photo-77
30 Calorie Row
30 Over the Box Jumps (24/20)
30 Deadlifts (155/105)
400m Run
30 Wall Balls (20/14)
30 Ring Dips
30 Abmat Sit-ups

*Get as far through the workout as possible in 28 minutes. If you finish
30 abmat sit-ups with time remaining go back to the rower and continue
moving through.

***

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 14

WOD: AMRAP 28
30 Calorie Row
30 Over the Box Jumps (24/20)
30 Deadlifts (155/105)
400m Run
30 Wall Balls (20/14)
30 Ring Dips
30 Abmat Sit-ups

*Get as far through the workout as possible in 28 minutes. If you finish
30 abmat sit-ups with time remaining go back to the rower and continue
moving through.


CF WOD June 15

Skill: L-Sits (max effort/accumulate…/etc.)

WOD: “Burner”
3 Rounds
300m Row
10 Burpees
10 Thrusters (75/55)
Cash Out: Group Stretch


CF Blog June 15

images
Image courtesy of Chatterblock.com

Skill: L-Sits (max effort/accumulate…/etc.)

WOD: “Burner”
3 Rounds
300m Row
10 Burpees
10 Thrusters (75/55)
Cash Out: Group Stretch


6.16.14: Fun on the Field

2014-06-14 09_Fotor_Charla

6.16.14: AG Track at 6pm

WOD
Suicides

Since we’ve been on the track the last few Monday’s, we’re taking it to the field. Mixing in short suicides and long suicides. Frontwards, backwards, and sideways. These are great for burning the legs and building muscle endurance.

Pic: great pic of Charla getting some strong work done.


Keeping tension.
Keeping tension.

[hr]

Monday@Met> “Ab Wheel”


CF Blog June 16

Strength: Jerk 1-1-1-1-1photo-78

WOD:
Start w/800m run
3 rounds of
10 box jumps 30/24
10 ring rows
3 rounds of
10 KB Swing 2/1.5
10 abmat situps
Finish w/800m Run

***

Momma’s Quote of the Week:  “Self-confidence is the first requisite to great undertakings.”—Samuel Johnson 

***

Here is an excerpt from a T-Nation article concerning depth on back squats.  It tackles the issue of how deep individuals should be squatting, and addresses possible impingements that could be hindering your form.  Check it out:

How Deep Should I Squat?

What Can We Control?

A good starting point is attempting to figure out where proper depth is for any one individual. One screen I like to use during my athlete assessment in the kneeling rock-back. In fact, any serious squatter should perform these screens to see where they fit in on the squat-depth issue. I’ll have someone start in the quadruped position with a neutral spine. Slowly, I have him or her sit back towards their heels to see if or when their spine hinges. (Click link for video)

As I sit back, my spine stays relatively neutral the entire time. In this event it’s safe to assume that squatting “deep” probably won’t be an issue. It’s clear that there’s something – most likely a motor control issue, but could be a bony adaptation/blockage – that’s preventing them from maintaining a neutral spine while going into deep hip flexion. Nonetheless, using this screen does give us some valuable insight as to what would be an acceptable or safe depth to work in while we address other issues.

And Those Other Issues Are?

1. Crappy Ankle Mobility

Limited ankle dorsiflexion is a huge factor! We need roughly 15-20 degrees of ankle dorsiflexion in order to go into deep hip flexion. As we descend into a deep squat and the ankles are locked up, the body has no choice but to lean excessively forward and compensate by posteriorly tilting the pelvis and getting the ROM through lumbar flexion. This is why wearing Olympic shoes or shoes with a heel lift can be advantageous as it shifts the body center of gravity and allows the knees to migrate forward to a greater extent. Just realize that this is only a temporary fix and is akin using a Band-Aid. Taking an aggressive approach and attacking tissue quality not only in the calves, but also anteriorly, in the shin area, can pay major dividends.

Two of my favorite drills include:

1. Your standard self-myofascial release using a foam roller, ball, or barbell on the gastrocs and soleus muscles
2. A Kelly Starrett favorite, the bone saw calf smash, which targets the tibialis anterior and is pretty much the worst thing ever

Ankle mobility drills will also factor in here. One drill is the banded distraction ankle mobility drill: (click link for video)

Adding the distraction of the band essentially pulls the tibia back and “clears” the impingement and allows for more space and ankle ROM.

2. Weak Glutes/Improving Glute Activation

Because of the attachment points, the glutes – not the hamstrings – have a bigger play on the femoral head and controlling it. Simply put, get your glutes stronger and/or work on better glute activation and the result will be the glutes having a more profound rearward pull on the femoral head, which in turn will help to clear more space to squat a bit deeper.

I like to take a grenade approach here and try to include some form of direct glute work with every training session. Barbell glute bridges, barbell hip thrusts, one-legged hip thrusts, kettlebell swings, pull-throughs, and GHRs are all fair game. Similarly I like to include a high volume of glute activation as part of an extended warm-up.

3. Get Better at Squatting

To be more precise: Get better at squatting lighter loads. Even better, you need to learn to controlyour squat! The butt wink arises because most people are flat out unstable and aren’t used to squatting to depth. They lack ample stability and motor control within that range of motion. This is one of the many reasons why goblet squats are so valuable. Here I can groove a rock-solid squat pattern – sit back, push the knees out, keep the chest tall, and more importantly, learn to brace the abs harder.

Simultaneously, goblet squats make it easier to slow people down. Implement a lot of controlled slow-eccentric squats to force yourself to stabilize and to still keep time under tension high.

You can still use front and back squats here, but it’s important to keep a few things in mind:

• You need to “own” your rib position. Think about there being an imaginary line between your belly-button and nipple line. When we over-arch, that line gets longer, and we want to try to avoid this as it reduces (posterior) compressive forces on the spine.

• As you sit back, brace your abs and think about crushing a can between your hamstrings.

• Another way to think about it is to “pull” yourself down into the hole, making sure to maintain proper spinal alignment throughout the rep.

• Likewise, it helps to “spread the floor” with your feet. This will elicit more of an external rotation torque in the hips, which in turn helps to provide more hip stability.

• Also, as a reminder, use the kneeling rock-back screen from above to help dictate what yourappropriate depth is!

Click here for the full article…

3. 


CF WOD June 16

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

WOD:
Start w/800m run
3 rounds of
10 box jumps 30/24
10 ring rows
3 rounds of
10 KB Swing 2/1.5
10 abmat situps
Finish w/800m Run


"Toe the line."
“Toe the line.”

[hr]Tuesday> WOD: AMRAP15 of 20m KB Farmer’s Walk + 15 Dips + Hill Run. FINISHER: Ab Throwdowns + Hammy Throwdowns


CF Blog June 17

Strength: Back Squat 5×3photo-79
Do a max triple on 3rd set, then two back off sets at 75% of 1RM

WOD: w/17 Minute Time Cap
2 rounds of
Max Rep Push-ups
Max Rep Pull-ups

Rest 1 min

2 rounds
Max Rep Double Unders (or 50 total counting attempts.  No sub, just count
attempts)
Max Rep Jumping Lunges

Rest 1 min

Run 400m
Row 500m
100 Jump rope singles
Bike 20 Calories

***

In case you thought that Soy Latte was doing you any favors, the Healthy Home Economist disproves the notion that soy is healthy.

170 Scientific Studies Confirm The Dangers of Soy

by Sarah TheHealthyHomeEconomist April 27, 2014

With all the loads of scientific data available that soy is not a healthy part of anyone’s diet, it shocks me how many folks are still on the “soy is good for you” bandwagon – even people who should know better like your doctor!

I just got an email from a reader the other day who had been to multiple doctors, both holistic and conventional, and all but one of them were telling her that plenty of soy in her diet would help her menopause symptoms.

I had another shocking conversation recently with a doctor of Internal Medicine who had no idea soy was a potent goitrogenic food and actively suppressed thyroid function.

Be careful folks.  It’s dangerous out there! You really need to do your research and be on your toes at all times when it comes to nutritional advice even from someone in a white coat!

For those of you who just sat down because you are so taken aback by the notion that soy is not actually the healthfood you thought it was, here are 170 scientific reasons to back up this assertion.

Fermented Soy Fine in Small Amounts for Some People

Please note that fermented soy in small, condimental amounts as practiced in traditional Asian cultures is fine for those who have healthy thyroid function.  Only miso, tempeh, natto and traditionally brewed soy sauce fall under this category.  In addition, if you want to sprinkle a few edamame on your salad or have a few small cubes of tofu in your miso soup from time to time, that is fine too.   Just don’t make it a regular part of your diet!

If you have any sort of thyroid issues going on, however, it is really the best policy to avoid all soy all the time as soy is a potent goitrogen (thyroid suppressor) even if fermented.

Dangers of Soy #1

A 1991 study found that eating only 2 TBL/day of roasted and pickled soybeans for 3 months to healthy adults who were receiving adequate iodine in their diet caused thyroid suppression with symptoms of malaise, constipation, sleepiness, and goiters (Nippon Naibunpi Gakkai Zasshi 1991, 767: 622-629)!

Still think munching on edamame instead of popcorn is a healthy habit?

Dangers of Soy #2

Six premenopausal women with normal menstrual cycles were given 45 mg of soy isoflavones per day.  This is equivalent to only 1-2 cups of soy milk or 1/2 cup of soy flour!   After only one month, all of the women experienced delayed menstruation with the effects similar to tamoxifen, the anti-estrogen drug given to women with breast cancer (American Journal of Clinical Nutrition 1994 Sep;60(3):333-340).

Dangers of Soy #3

Dietary estrogens in the form of soy foods were found to have the potential to disrupt the endocrine system with the effects in women similar to taking the breast cancer drug tamoxifen (Proceedings of the Society for Experimental Biology and Medicine 1995 Jan;208(1):51-9).

Dangers of Soy #4

Estrogens consumed in the diet at low concentrations were found to stimulate breast cells much like DDT to increase enzymatic activity which leads to breast cancer (Environmental Health Perspectives 1997 Apr;105 (Suppl 3):633-636).

Dangers of Soy #5

The soy isoflavones genistein and daidzein appear to stimulate existing breast cancer growth indicating risk in consuming soy products if a woman has breast cancer. (Annals of Pharmacotherapy 2001 Sep;35(9):118-21).

Dangers of Soy #6

Direct evidence that soy isoflavones genistein and daidzein suppress the pituitary-thyroid axis in middle-aged rats fed 10 mg soy isoflavones per kilo after only 3 weeks as compared with rats eating regular rat chow (Experimental Biology and Medicine 2010 May;235(5):590-8).

Dangers of Soy #7

Don’t eat soy when you are pregnant ladies!  Scientific research has shown that the developing male fetus which is exposed to soy phytoestrogens may suffer from higher susceptibility to prostate cancer later in life (Prostate 1994;24(2):67-78).

Dangers of Soy #8

Keep that soy away from your daughters!   Dietary genistein (soy phytoestrogen) in developing female rats had the effect of significantly accelerated puberty (Toxicol Sci 1999 Oct;51(2):236-44).

In addition, early exposure to soy is associated with less female typical play patterns in girls at 42 months of age (Environ Health Perspect v. 119(12); Dec 2011).

Dangers of Soy #9

Hey guys! Soy protein powder strips your masculinity!  A study of 12 men aged 18 years and older experienced a 19% drop in serum testosterone in only 28 days when supplemented with 56 grams of soy protein powder over that same time period (Prev 2007;16:829—33).

Dangers of Soy #10

Do NOT feed soy formula to your babies!  Female newborns who are orally exposed to genisin, the glycosylated form of genistein (soy phytoestrogen) experienced harm to the reproductive system in the form of “delayed vaginal opening… abnormal estrous cycles, decreased fertility, and delayed parturition.” (Environmental Health Perspective 2009 Dec;117(12):1883-9).

More information on the dangers of soy infant formula even if organic can be found in this article.

Convinced yet?   I don’t know about you, but ten reasons is plenty for me!   Still interested to see the remaining 160 reasons?  My friend Dr. Kaayla Daniel, author of the must read The Whole Soy Story, has compiled the rest of the list for you if you click here.

Sarah, The Healthy Home Economist

 


CF WOD June 17

Strength: Back Squat 5×3
Do a max triple on 3rd set, then two back off sets at 75% of 1RM

WOD: w/17 Minute Time Cap
2 rounds of
Max Rep Push-ups
Max Rep Pull-ups

Rest 1 min

2 rounds
Max Rep Double Unders (or 50 total counting attempts.  No sub, just count
attempts)
Max Rep Jumping Lunges

Rest 1 min

Run 400m
Row 500m
100 Jump rope singles
Bike 20 Calories


6.18.14: Regional Flare

2014-06-16 18_Fotor

6.18.14: The Pit @ 6am

WOD- Regional Event 5
10 Rounds
1 Legless Rope Climb (or 2 Rope Climbs using legs)
200 foot Sprint

Extra Credit Work
– if finish first part faster than 15 minutes and/or want to do a bit more work
– Rest 3-5 minutes and then do…
5 Rounds
20 Pushups
200m Sprint

Yes, this is the workout from Regionals. But we’re giving you choices. You can do the rope climbs legless. Or you can do two rope climbs using your legs. The goal is to take this workout hard but try to save enough so that your arms are rested. Since this is Endurance, we’re giving you the option to add on part 2, which was not part of Regionals and is just additional extra credit hard work. Good luck and have fun with this one.

Pic: badass Ultimate women getting it done on the field.


"Building Farmers"
“Building Farmer Strength”

[hr]Wednesday> WoD: 800m Run + 3x (10 Push Ups + 10 Jump Lunges + 10 Yard Sales / V-Ups) + 800m Run + 2x (10 Push Ups + 10 Jump Lunges + 10 Yard Sales / V-Ups) + 200m Run + 1x (10 Push Ups + 10 Jump Lunges + 10 Yard Sales / V-Ups)

 


CF Blog June 18

photo-80
Throwback “Wedding Wednesday”

Strength: Ring Dips 4×8 – add weight on the last two sets if you can

WOD:
4 rounds
20 wall balls
20 slam balls
20 burpees
400 m run

***

Looking for something to do next Saturday?  Why not check out modPALEO’s Meat & Greet?

MeatGreetDIL


CF WOD June 18

Strength: Ring Dips 4×8 – add weight on the last two sets if you can

WOD:
4 rounds
20 wall balls
20 slam balls
20 burpees
400 m run


CF Blog June 19

10447038_10101537093803821_3580227285442296665_n
UCFers doing good things at the Ronald McDonald House 🙂

Strength/Skill:
EMOM 12 minutes
Even Minute – work on a goat
Odd Minute – work on a different goat

WOD:
15-9-3
Hang Power Clean (135/95)
Thrusters (135/95)

Cash Out:
3 Rounds
1 min Plank
30 sec left side plank
30 sec right side plank
30 sec rest

***

Weightlifting is good for your health!  True story.

(you can check out the full podcast from Scientific American)

Muscle Mass Beats BMI as Longevity Predictor

A long-term study of more than 3,600 seniors found that more muscle mass was a better predictor of survival than was moderate body mass index. Christopher Intagliata reports
Doctors routinely measure a patient’s body mass index, or BMI. And if that weight-to-height ratio points to obesity, the doc might prescribe exercise, to shed the extra pounds. But when it comes to longevity, a focus onweight loss may be misplaced. Because BMIisn’t actually a very reliable indicator of life span. A more useful measure, some physicians say, might be muscle mass.Researchers analyzed BMI and muscle mass data from more than 3,600 seniors in a long-term study. And they tracked which seniors had died, a decade later. Turns out BMI wasn’t much good at predicting chance of death.

But muscle mass was: more muscle meant better odds of survival. The study appears in The American Journal of Medicine. [Preethi Srikanthan and Arun S. Karlamangla,Muscle Mass Index as a Predictor of Longevity in Older-Adults]

There’s no cause-and-effect here—just correlation for now. But study author Preethi Srikanthan, of U.C.L.A., has this recommendation: “Get up and start moving. Focus on trying to maintain the maximum amount of resistance training that you can, and stop worrying so much about dropping calories.” Which could take a little weight off your mind, too.

MeatGreetDIL


CF WOD June 19

Strength/Skill:
EMOM 12 minutes
Even Minute – work on a goat
Odd Minute – work on a different goat

WOD:
15-9-3
Hang Power Clean (135/95)
Thrusters (135/95)

Cash Out:
3 Rounds
1 min Plank
30 sec left side plank
30 sec right side plank
30 sec rest


BC 6/19

Friday will be Filthy


"Just sittin' around."

Rondams.

Before Bed // Business Insider

Don’t Sit! // Washington Post

Horror Map // bloody-disgusting.com

Don’t be a Bloody Wanker, Student // SportsPickle

ManCard Necessities // ArtOfManliness

Questions for Authority // Business Insider

Joke Plane Circle // AJC

New Circumstance // CoS

Plastics and Hormones // Mother Jones

Permanently Gluten-Free? // NY Times

The Wholey Grail // BuzzFeed

Worst Health Care System On Earth. Literally. // vox

Mental Edge // Greatist

[hr]

Thursday> SPEED: EMOM for 10 min of 100m Sprints. WoD: AMRAP 10 Partner Jump Rope + Plank (50 Jump Rope while Partner Planks, switch)


So Fast.
So Fast.

No Stretchy![hr]Friday> WoD: “The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Tuck Jumps and Burpees


BC Blog 6/20

Friday> WoD: “The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Tuck Jumps and Burpees


CF Blog June 20

Strength: OTM Deadlift @85% for 10 minsphoto-81

WOD: Tabata – 15 Rounds of Dead Cindy
5 DH Pullups
10 Pushups
15 squats

***

Next weekend can be your weekend of good eats!

Saturday June 28, check out modPALEO’s Meet & Greet

Then Sunday June 29, check out the Bacon & Brews Cruise!

Deets below:

MeatGreetDIL

 

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 20

Strength: OTM Deadlift @85% for 10 mins

WOD: Tabata – 15 Rounds of Dead Cindy
5 DH Pullups
10 Pushups
15 squats


6.21.14: Up and Down. Round and Round.

2014.06.13.AS_.NCAATrackChampsday30109c

6.21.14: AG Track @ 8:30 am

WOD
AMRAP 30:00
Run 200m (jog to fence)
Run Long Hill and Back (jog to start line)
Run 400m (rest 2:00)

Pic: Laura Roesler taking home an NCAA National Championship in the 800m. Amazing performance.


CF Blog June 21

WOD: Partner WODphoto-82
100 air squats
100 Kettlebell swings (1.5/1 pood)
100 Pushups
100 Walking Lunge steps
100 Push press (45, 35#)
100 Abmat Situps
100 Wall ball shots (20, 14#)
100 Burpees
100 Double unders

*One person working at a time
Everytime you switch movements run 100 meters
You have to do equal reps for the workout, but it could be on different
movements. If one partner does 75 squats the other partner will have to do
75 of something else. No one partner can do more than 75 of any movement.

***

CrossFit For Hope Charlotte 2014

CrossFit for Hope:Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“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.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
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. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here


CF WOD June 21

WOD: Partner WOD
100 air squats
100 Kettlebell swings (1.5/1 pood)
100 Pushups
100 Walking Lunge steps
100 Push press (45, 35#)
100 Abmat Situps
100 Wall ball shots (20, 14#)
100 Burpees
100 Double unders

*One person working at a time
Everytime you switch movements run 100 meters
You have to do equal reps for the workout, but it could be on different
movements. If one partner does 75 squats the other partner will have to do
75 of something else. No one partner can do more than 75 of any movement.


CF Blog June 22

Strength: Prowler – 15 minute running clock, warm-up on prowler then 3 max
weight attempts. Need to keep it moving down and back to count.
photo-83

WOD:
4 Rounds
10 OHS (95/65)
100m KB Farmer’s Walk (50m one arm, 50m back other arm) (1.5/1)
100m KB Waiter’s Walk (50m one arm, 50m back other arm) (1.5/1)
20 Mountain Climbers


CF WOD June 22

Strength: Prowler – 15 minute running clock, warm-up on prowler then 3 max
weight attempts. Need to keep it moving down and back to count.

Warmup up shoulders/OHS

WOD:
4 Rounds
10 OHS (95/65)
100m KB Farmer’s Walk (50m one arm, 50m back other arm) (1.5/1)
100m KB Waiter’s Walk (50m one arm, 50m back other arm) (1.5/1)
20 Mountain Climbers


Jump. Jump.
Jump. Jump.

[hr] Monday@Met> 3 WoDs – 3 Rounds each: 1. One Minute Wall Jumps + One Minute Plank… 2. One Minute Mountain Climbers + One Minute Jumping Lunges… 3. One Minute Dips + One Minute Tuck Jumps


CF Blog June 23

Strength: Snatch 1-1-1-1-1-1-1photo-84

WOD: (from 1/12/12)
3 Rounds
400m Run
10 Ring Rows
25 Abmat Sit-ups
15 Box Jumps (24/20)

***

Momma’s Quote of the Week:  “Carry out a random act of kindness, with no expectation of reward, safe in the knowledge that one day someone might do the same for you.”—Princess Diana

***

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope:Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“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.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
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. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 


CF WOD June 23

Strength: Snatch 1-1-1-1-1-1-1

WOD: (from 1/12/12)
3 Rounds
400m Run
10 Ring Rows
25 Abmat Sit-ups
15 Box Jumps (24/20)


6.23.14: Never Stop

Games2012_balltosstriplet_rotator_SpeallerHolmberg

6.23.14: AG Track @ 6pm

WOD
AFAP in 30:00
100m (jog 100m)
200m (jog 100m)
300m (jog 100m)
400m (jog 100m)
500m (jog 100m)
600m (jog 100m)
…..etc.
– Keep progressing until time is up


Plank & Jump.
Plank & Jump.

[hr]Tuesday> WoD1: EMOM x15 of 50m Sprint + Back Pedal. WoD2: AMRAP10 of “Cindy” (5 Push Ups + 10 Sit Ups + 15 Squats)


CF Blog June 24

photo-85
Mie’s 10am class rolling out without even being told to! 🙂

Strength: Front Squat 5-5-3-3

WOD: (from 1/20/12)
21-15-9
Push Press (125/85)
Burpees

POST WOD: Group Stretch

***

In case you missed it, Breaking Muscle enlightens us on foam rolling:

What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

Do I Have Tight Muscles or Trigger Points?

Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area. A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.

Why Am I Doing Something That Hurts?

For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening. It is always recommended to consult with your physician or physical therapist for therapeutic/sharp pain and receive approval before starting self-myofascial release. For most people you will be cleared immediately and your doctor will encourage the practice.

Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered. Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrongWhen was the last time you trained like you were a teenager, going hard without a second thought, and injuries were something that only happened due to physical trauma like a 250lb linebacker hitting you?

 

What Causes Trigger Points and Tight Muscles?

Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors. This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.

How Does Self-Myofascial Release Work

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement. The compression allows normal blood flow to return and restoration of healthy tissue. Our bodies naturally want to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.

How Do I Know What to Foam Roll and How to Do It?

Areas to focus on can be identified in two different ways. The first is through screenings. If you have followed the last two articles – squat screening and hip hinge screening– and have had struggles with either movement, you should include foam rolling in your workout and recovery program. You may target specific areas/muscles that relate to the movements you are focusing on. If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second.When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen. If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball, Theracane, or Trigger Point Therapy Kit.

Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.

What Happens After Rolling?

You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.


CF WOD June 24

Strength: Front Squat 5-5-3-3

WOD: (from 1/20/12)
21-15-9
Push Press (125/85)
Burpees

POST WOD: Group Stretch


Keep on Truckin'...
Keep on Truckin’…

[hr]Wednesday> 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 Bar Rows


6.28.14: Practice Like You Play

6.28.14: Practice Like You Play

6.28.14: AG Track @ 8:30am

WOD
6 Rounds
200m Run
20 Jumping Squats


CF Blog June 25

Weighted Pull-ups 5-5-5-5photo-86

WOD: AMRAP 20
300m Row
12 Knees to Elbows
15 KB Swings (1.5/1)
1 Rope Climb
3 Broad Jumps*
15 Ball Slams (30/20)

*Use 4’x6’ mats to gauge distance – jump, turn around, jump back, turn
around and jump

***

This Weekend!!

Saturday June 28, check out modPALEO’s Meet & Greet

Then Sunday June 29, check out the Bacon & Brews Cruise!

Deets below:

MeatGreetDIL

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

 

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 25

Weighted Pull-ups 5-5-5-5

WOD: AMRAP 20
300m Row
12 Knees to Elbows
15 KB Swings (1.5/1)
1 Rope Climb
3 Broad Jumps*
15 Ball Slams (30/20)

*Use 4’x6’ mats to gauge distance – jump, turn around, jump back, turn
around and jump


BC 6/26

Thursday> WoD: “Partners with Balls” – 800m Med Ball Run + 100 Front Squats + 100 Partner Sit Ups + 100 Partner Russian Twists + 800m Med Ball Run


CF Blog June 26

Strength: 3 x Max Rep HSPUphoto-87

WOD:
5 Rounds
400m Run
15 Thrusters (95/65)

***

From the Tabata Times:

5 Post-CrossFit Yoga Poses for Deadlifts

by stephring

5 Post-CrossFit Yoga Poses for Deadlifts[1]

These 5 post-CrossFit yoga poses will help athletes stretch the posterior chain from both high-rep deadlifts and max effort deadlifts.

Yoga can be extremely beneficial for athletes[2] following intense workouts. In this article we will focus on yoga poses for High Rep Deadlifts(HRD) and Max Effort Deadlift (MED). Deadlifts[3] are an amazing functional movement that we perform almost every day when lifting something off the ground, though maybe because of the weight of the object you don’t always feel as though you are doing an “official” deadlift. This movement is often thought of as dangerous because of the strain it can put on the low back, but if done properly it is one of the best movements you can go do to gain overall strength within the body.

When done right, this posterior chain movement will strengthen hamstrings, glutes, back muscles, core and much more. When done incorrectly, pain and tightness in the low back will be felt almost immediately.

The difference between high-rep deadlifts and any max effort deadlift in terms of stress on the low back is that usually during WODs with HRDs, form starts to degrade with time, so the low back is recruited as fatigue sets in. The athlete might not feel it during the workout, but soreness and pain in the low back usually felt the next day may be a clue that the athlete’s form broke down during the workout. As for the MED, if during a heavy single, double or triple rep lift the athlete’s form breaks down — usually with rounding in the low back — strain is most likely felt right away. After workouts involving either HRD or MED, it is important to stretch to unwind and release tension in the main muscle groups from the work just performed.

These 5 post-CrossFit yoga poses will help athletes stretch the posterior chain from both high-rep deadlifts and max effort deadlifts. They can be done immediately following the WOD or the following day.

Author’s Note:

These stretches are not meant to increase your flexibility quickly but rather to lengthen the muscles that were used during your deadlifts. Once you feel a good stretch, choose not to go further to prevent over stretching issues.

Ardha Hanumanasana (Half Split): Hamstrings

Half Split[4]
Start kneeling, with the toes un-tucked, and extend one leg out in front. Flex the foot of the straight leg and point toes straight up. While maintaining a flexed foot, keep a slight bend in the knee to prevent hyperextension. On an exhale, gently fold forward over the straight leg. Fingertips come to the front of the shin or the ground on either side of the leg. Keep the hips hugging together and reaching the extended leg’s sit-bones back toward the back heel. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Parvirtta Anjaneyasana (Low Lunge Twist): Low Back

Low Lunge with Twist[5]
Start in a runner’s lunge with the right foot forward, back left knee down and back toes un-tucked. Squaring off the hips, place the left elbow outside of the right knee and bring the hands to touch. Inhale to lengthen the spine forward and on your exhale, gently twist to the right. Allow the hips to soften towards the ground and the spine to twist. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Sucirandhrasana (Eye of the Needle Pose): Glutes

Eye of the Needle[6]
Start by lying on the floor. Bend your left knee and place the foot on the ground; right foot will go over and above your left knee. While keeping the right foot flexed, draw your left knee into your chest. You can choose to grab the back of the left thigh or front of the shin. Continue to press the right knee away from your chest as you draw your left knee in. Breathe in and out through the nose to allow the glutes to relax and stretch for up to two minutes, then switch sides.

Parsva Uttanasana (Forward Fold with Twist): Low Back, Outer Hips and Hamstrings

Forward Fold with Twist[7]
Start standing with feet hips’ distance apart. Exhale and gently fold forward and softly bend the left knee. While keeping your left fingertips on the ground in front of your left foot, inhale to lengthen your spine forward, then exhale to reach your right arm up and open the chest to the right. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Supta Matsyendrasana (Reclined Spinal Twist): Low Back

Supine Twist[8]
Start by lying on your back and draw one knee into the chest, keeping the other leg extended on the ground. Gently draw your knee across the body. Let the shoulders drop down to the ground. Breathe in and out through the nose to allow the low back to relax, and stretch for up to 2 minutes then switch sides.

Stephanie Ring[9] is the creator of Endure Yoga[10]. Find out more at https://www.facebook.com/EndureYoga[11] and follow her on Twitter at @EndureYoga1[12].


CF WOD June 26

Strength: 3 x Max Rep HSPU

WOD:
5 Rounds
400m Run
15 Thrusters (95/65)


0626LOTS o’ ranDOMS.

intuition // SpiritScienceAndMetaphysics

big oil is over (says the navy) // AddictingInfo

soda truths // Upworthy

poop stories // BuzzFeed

george brett, “royal” // KansasCity.com

history deconstructed // NPR

paleo evolution // evolve

sugar teens // TakePart

too hard, too fast // BlecherReport

get smart on the interwebs! // BusinessInsider

the naturally fit // MindBodyGreen

clouds are real // FastCo

future gender-neutral toilet // FastCo

marty mcfly’s easter egg // BuzzFeed

hipsters: chill the vinyl // Guardian

sounds they haven’t heard // MentalFloss

money, honey // BusinessInsider[hr]

Thursday> WoD: “Partners with Balls” – 800m Med Ball Run + 100 Front Squats + 100 Partner Sit Ups + 100 Partner Russian Twists + 800m Med Ball Run


0627
Gettin’ at it!

[hr]Friday> ENDURANCE: 3-5 x 1Km Run

 


CF Blog June 27

Strength/Skill: Goat Work – 15 minutes to work on something that you arephoto-88
struggling with

WOD:
21-15-9
Deadlifts (225/155)
Pull-ups

Cash Out: 3 x 15 GHD Sit-ups

***

**Please Read**

Summer training tips from modPALEO:

Training in the Heat

trainingintheheat

In case you haven’t noticed from your post-workout pool of sweat, the summer heat is well upon us. And while the warm summer sun is perfect for pool days and boating, it can have a disastrous effect on training.

To keep you moving safely all season long, here are a few tips to training safe in the summer heat.

Stay hydrated – this doesn’t mean just drinking water after your workout, this means drinking plenty of water throughout the day – before your workout, during your workout (if it’s a longer WOD or strength session) and then replenishing your electrolytes after your workout (try coconut water!).

Dress appropriately – the summer heat in the Carolinas can be pretty intense, so please note that this is not the time to sport those extra layers to “sweat it out.” I promise you will sweat enough in shorts and a t-shirt. Wear wicking fabrics if you have them. Unlike a traditional cotton t-shirt, a wicking tee will draw sweat away from your body, allowing it to cool off properly.

Prepare for the potential “summer slump” – you gave “Helen” everything you had, pushed harder than you did the last time you tackled the WOD, but somehow your time was 30 seconds slower? What gives?

Well, your body is working overtime to try to keep itself cool and more importantly, protect yourbrain from overheating. So keep in mind, when training in the heat, PRs are relatively low on your body’s priority list, but if they are high on yours, consider my next tip…

Workout early – by avoiding the mid-day heat, you not only lower your chance of falling victim to heat illness, but you can also push yourself a little harder in your training when your environment is a bit cooler. I know the thought of rising early enough for a 5, 6, or 7am class may not sound all that appealing… until you are on that third 400m run beneath the noon sun and you could swear that your shoes are melting into the pavement…

Lastly,
Listen to your body – In just the past couple of weeks, I have had a handful of people tell me how dizzy, weak and exhausted they have felt mid-workout. For newcomers and competitors alike, my response every time has been and will continue to be, “stop.”

If you are feeling lightheaded, nauseous or extreme fatigue, that is your body’s way of telling you to sit down and cool off immediately. Heat stroke is not something to fool around with. You can check out the physiological effects of training in the heat here.

Happy Summer.  Train smart.  Train safe!

 


CF WOD June 27

Strength/Skill: Goat Work – 15 minutes to work on something that you are
struggling with

WOD:
21-15-9
Deadlifts (225/155)
Pull-ups

Cash Out: 3 x 15 GHD Sit-ups


6.28.14: Practice Like You Play

usa-vs-portugal

6.28.14: AG Track @ 8:30am

WOD
6 Rounds
200m Run
20 Jumping Squats


CF Blog June 28

IMG_0464
Dom with Medal of Honor Recipient, Kyle Carpenter

WOD:
“The Ghost”
6 Rounds
1 min Calorie Row
1 min Burpees
1 min Double Unders
1 min Rest

***

This Weekend’s Fun!!!

Today- check out modPALEO’s Meet & Greet

Then Sunday check out the Bacon & Brews Cruise!

Deets below:

MeatGreetDIL

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 

 


CF WOD June 28

WOD:
“The Ghost”
6 Rounds
1 min Calorie Row
1 min Burpees
1 min Double Unders
1 min Rest


CF WOD June 29

WOD: (from 10/17/13)
21 Power Cleans (95/65)
800m Run
15 Power Cleans (95/65)
800m Run
9 Power Cleans (95/65)


CF Blog June 29

WOD: (from 10/17/13)10424560_1437837193144662_1542851221_n
21 Power Cleans (95/65)
800m Run
15 Power Cleans (95/65)
800m Run
9 Power Cleans (95/65)


6.30.14: Make Monday A Run Day

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6.30.14: AG Track @ 6pm

WOD
4 Rounds
200m (jog 200m)
400m (rest 2:00)

We’re going with a mix of speed and endurance, a mix of 200’s and 400’s. The 200’s will ramp up your speed so that you can roll on the 400’s. After the 200, you’re jogging (slowly) back to the start and then running the 400. Then you get to rest before the next round.

Pic:
Emma Coburn easily won the 3k Steeplechase in the 2014 USA Track & Field Championships this weekend. She set a new meet record of 9:19.72.

Breathing Article: http://www.runnersworld.com/running-tips/lung-power?page=single
We’ve talked at the track lately about different breathing patterns. Here’s a good article on building lung power for your runs. These exercises can help with Crossfit as well. While this talks about an even breathing pattern vs. the 3-2 or 2-1 we’ve talked about, it still hits on the positive of pattern breathing.


CF Blog June 30

Strength: Back Squat 5-5-5-5photo-89

WOD:
AMRAP 15
3 Hang Power Clean 155/115
10 Push Ups
25 Abmat Sit Ups

***

Momma’s Quote of the Week:  “If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.”–Pat Riley

***

Neat article from the Examiner.com:

CrossFit spurred Rick Ross’ incredible 100-lb weight loss: Suffered two seizures

“I’ve been doing this CrossFit thing,” said Ross. “I call it ‘RossFit. We had started doing it last year. The most I used to do for exercise was stand up to count the money, you know what I’m saying?”

Rick, a former couch potato, said he actually enjoys his high-intensity CrossFit training. “It’s a different type of workout,” he said. “I feel good.”

Ross, 38, also modified his diet, and began eating less junk and more fruit. He said he stills eats the way he used to, but in smaller portions. And he makes exercise a top priority. “I eat pears now and s–t like that,” he said. “I still eat the way I want to eat. I just go to the gym.”

Rick decided to take control of his health after suffering two seizures in one day back in 2011. The seizures, which occurred on two separate airplane flights, left him unconscious, and CPR was necessary to revive him.

Ross doesn’t have a specific weight-loss goal, but is proud of his progress. “It was just time for me to tighten up a little bit,” he said. “I have no destination, no specific weight [goal].”

Tim McGraw Credits CrossFit and Paleo for 40-Lb Weight Loss

Rick isn’t the only celebrity who has lost a dramatic amount of weight with CrossFit. Country superstar Tim McGraw credited the combination of CrossFit and the Paleo diet for his jaw-dropping 40-pound weight loss.

McGraw is in the best shape of his life, and has rippling 8-packs for the first time — at age 47. Even he is stunned by his transformation. “I was looking at some old concert shots the other day. Man, my gut!” Tim told Men’s Health.

Tim’s CrossFit routine incorporate kettlebell swings, hammer strikes, tire flips, sled pulling, and strength-training with martial-arts expert Roger Yuan. “I have trained a lot of people, and many are hard workers, but Tim is another animal,” said Yuan. “There is no quitting in him.”

Study: CrossFit Torches Body Fat and Boosts Aerobic Fitness

CrossFit’s popularity has soared during the past few years, as proponents swear by the regimen’s capacity to improve strength and overall fitness. A study Ohio State University confirms what CrossFit fans have been saying all along — that the high-intensity power training workouts can dramatically improve aerobic fitness and body-fat composition.

According to the 10-week OSU study, male and female participants who did CrossFit achieved significant improvements in both aerobic capacity and body fat.

The study tracked 54 participants who did weight-lifting moves such as the squat, dead lift and overhead press performed at high intensity with extremely short rest intervals in between sets. The research showed that all of the participants improved their aerobic fitness, decreased body fat and gained lean muscle.

These findings are no surprise to T.J. Murphy, who discussed the CrossFit revolution that’s transforming bodies and lives in his book, Inside the Box.

Bob Harper Loves CrossFit and Uses It on ‘Biggest Loser’

CrossFit has recently come under fire for its link to overuse injuries, but “The Biggest Loser” star Bob Harper (who’s a huge CrossFit fan), said proper technique curbs the incidence of injuries.

“It was love at first burpee, and I’ve been hooked ever since,” said Harper, author of Skinny Meals. “And now I incorporate this workout as my primary way to work out my contestants on ‘The Biggest Loser.’ I believe in it that much.”

Three-time CrossFit Games champ Rich Froning, considered the “fittest man on Earth,” revealed his diet and workout secrets and his incredible journey from firefighter to CrossFit King in his memoir, First: What It Takes to Win.

Froning is expected to defend his title for the fourth time at the 2014 CrossFit Games, which will be held in Carson, Calif., July 25 to 27.


CF WOD June 30

Strength: Back Squat 5-5-5-5

WOD:
AMRAP 15
3 Hang Power Clean 155/115
10 Push Ups
25 Abmat Sit Ups


0630[hr]SPEED: Partner Band Sprints x15 with Full Recovery. CASH OUT: 50 Mtn Climbers + 30 Sit Ups + 10 Yard Sales + Max Plank + 10 Yard Sales + 30 Sit Ups + 50 Mtn Climbers


[hr]Tuesday> WoD: AMRAP25 of 400m Run + 50 Jump Rope + 10 Burpees0701


CF Blog July 1

WOD: Press 3RM, then 1 x max reps @80% of 3RMphoto-90

WOD:
3 Rounds
800m Run
15 Pull Ups
30 Slam Balls (30/20)

***

***4th of July Hours***

8am & 10am only on Friday

The rest of the week will follow the normal schedule

***

From T-Nation:

CrossFit and Starting Strength

Which is Best for You?

by Chris Colucci

Here’s what you need to know…

•  Before choosing a training program, make sure your goals are in line with what that plan can deliver.

•  Starting Strength will get a new lifter stronger in the basic lifts while he learns excellent technique. However, exercise selection is very limited and there’s little to no leeway for different body types.

•  CrossFit’s random workouts keep things interesting, but there’s little in the way of programmed progression if you only follow the workout of the day. It’s fine for those who want to lose some fat and exercise, not the best choice for those who want to train.

We invest hours in the gym expecting it to pay off. If that training doesn’t deliver we have to wonder if it was the plan’s fault or our own. Following the wrong training program can result in tons of wasted time and energy. Even a time-tested, reliable plan with a track record of results can be the wrong choice if a lifter’s goals aren’t in line with what that routine can deliver. You wouldn’t use a low volume strength-focused routine if your goal was fat loss and you wouldn’t follow a bodyweight-exercise program if your goal was to deadlift 500 pounds. Let’s look at two popular training programs and see if they’re really the best choice for those using them.

Starting Strength

Mark Rippetoe’s Starting Strength program has spent nearly a decade being hailed as a straightforward way to introduce beginners to the weight room. And Rippetoe would argue that if you’ve never truly focused on basic compound lifts, using his methods and basic linear periodization, then you may still be a newbie in terms of gains to be made, even if you’ve been “exercising” for years.

The squat-centric routine has lifters training three days per week, each session beginning with squats followed simply by either the flat bench press and deadlifts or the overhead press and power clean. Relatively-low volume in each workout (3×5 on most exercises after thorough warm-ups) helps to focus the lifter on technical mastery of each exercise while allowing ample recovery between sessions. Weight progressions are equally straightforward. Each workout adds 5-10 pounds per exercise, using linear periodization to allow steady progress as the beginner, as expected, slowly and steadily adapts.

This consistent, progressive loading allows the lifter to build a snowball of progress by coordinating the “newness” of weight training with significant recovery time. While some beginners may benefit from higher volume workouts, Rippetoe has argued that recovery (meaning ample nutrition and rest) is more beneficial than simply doing “harder” workouts.

Another key benefit of Starting Strength is that, by keeping the work sets restricted to a lower volume, the lifter builds strength and perfect technique on the most basic exercises. Prioritizing these two fundamental aspects from day one can give the lifter a headstart compared to his peers. The unfortunate fact is that safe and efficient exercise technique rarely rates high among the training priorities of many new lifters.

In addition to extremely thorough analysis and descriptions of exercise technique, Starting Strength allows the lifter to focus on “just” five reps at a time. Do five perfect reps, rest, do five more, rest, do another five and you’re done. It’s hard to screw up a set of five. It’s possible, but it’s hard. After several dedicated months of Starting Strength, a lifter can generally be found lifting heavier and with better form than someone of equal experience who hadn’t been following a similar plan.

One of the biggest criticisms of Starting Strength, however, is with its limited exercise selection. It is true that the basic five exercises – squat, flat bench, deadlift, overhead press, and power clean – don’t give any direct attention to the arms or calves, and give fairly limited attention to the chest, shoulders, back, and hamstrings. While Rippetoe has discussed assistance exercises, such as Romanian deadlifts, pull-ups, and barbell curls, they’re not considered essential parts of the “basic” Starting Strength routine. The intention is to keep the beginner focused on improving only a small handful of big, basic exercises.

The idea clearly has merit, as evidenced by the scores of successful Starting Strength followers, but there are some individuals whose muscular development, due to unique limb lengths, varying leverages, or poor muscle firing, will eventually not benefit as much as possible from the strict compound-only lifting routine. Achieving a 185-pound overhead press, 275 bench, and 425 deadliftshould generally help to develop some fairly well-built arms, especially if the lifter added one or two dozen pounds while reaching those strength levels, but that’s clearly not going to be the case for everyone.

Would it hurt to add some barbell curls and French presses into the routine? Probably not, but then you’re treading an already-thin line. Why not add just a few sets of lateral raises or cable rows? And, as a finisher, some leg curls and calf raises. Before you know it, you’re doing more in a single session than you were doing all week.

If you’re following Starting Strength and get the urge to include more exercises, it’s a good indicator that some combination of your self-discipline, willpower, and/or attention span has reached its limit. At that point, it’s definitely time to re-consider if your actions are truly aligned with your goals.

Another frequent gripe against Starting Strength is the idea of “GOMAD” – drinking a gallon of whole milk each day. It’s a decades-old method for increasing muscular bodyweight. If you add 2,400 calories to your diet, you’re going to get bigger. No duh. But “bigger” isn’t always better, even in the weight training world.

Starting Strength has become synonymous with this high-calorie nutrition tip, and it’s been blamed for more than a few inches of added bodyfat. The only trouble is, nowhere does Starting Strength say thatevery lifter following the training method should also follow GOMAD. In fact, Rippetoe, who does always clarify that GOMAD is intended for underweight beginners, has very clearly described the base recommended diet:

“Lots of protein, vegetables, fruits, and clean carbs. No effort should be made to lower dietary fat whatsoever, but watch the crappy carbs and sugar.”

Simple? Yes. Muscle-friendly? Yes. Easy to overlook or somehow misinterpret? Sadly, yes. GOMAD plus three or four meals a day can help a lifter gain size, but can’t, won’t, and shouldn’t be the go-to diet plan for every Starting Strength lifter.

CrossFit

In 1916, Alan Calvert, the founder of the Milo Barbell Company and editor of Strength Magazine, said a lifter who followed his training advice should “be able to ‘put up’ [overhead] a 150-pound barbell or tear two packs of cards… I also expect him to have enough strength and endurance to: clear a 5-foot fence at a bound, lift 500-600 pounds dead weight, and row, walk, or swim for miles without much effort or fatigue.”

For nearly a full century, the idea of a well-rounded, athletic lifter has been a popular goal and, really, sort of common sense to avoid the “all show, no go” stereotype. The most recent and well-known training method to advocate this concept is CrossFit.

Crossfit training is officially defined as “constantly varied functional movement performed at high intensity.” That might sound like a random mash-up of adjectives, but it’s actually a succinct summary of the central CrossFit methodology.

Continue reading…


CF WOD July 1

WOD: Press 3RM, then 1 x max reps @80% of 3RM

WOD:
3 Rounds
800m Run
15 Pull Ups
30 Slam Balls (30/20)


May-2014

0501Rando.

Shipping Container //Distractify

Kareem on Sterling // Top Right News

Disappointing Young’ns // BuzzFeed

Paleo Empanadas // Predominantly Paleo

23 DisRespect // BuzzFeed

Ramp Popularity // Grub Street

Emma Stone // Huffington Post

New Desert Foo // Spin

7 SEAL Habits // Business Insider

7 Runner Things // The Clymb

Monday Anthem // BuzzFeed

McDonald’s Worm Meat // Daily Buzz Live

[hr]

Thursday> Sprint: 20sec on / 40 sec rest for 15 minutes. Finish with Core Work.


BC 5/1

Friday> moga… gettin’ stretchy/bendy wit’ it. Na-na-na na-na-na-na


CF Blog May 2

Strength: Bench Press 5-5-5

Tricia finishing strong with the support of Mike and Matt
Tricia finishing strong with the support of Mike and Matt

WOD:
AMRAP 15
5 Dead Hang Pull-ups
10 Strict HSPU
15 Jumping Lunges

Cash Out: Max Effort 750m Row

***

Check out this Catalyst Athletics article by our own coach, Travis Cooper!!

Understanding Sleep for Optimal Recovery & Productivity

Travis Cooper  |  Olympic Weightlifting

Understanding Sleep for Optimal Recovery & Productivity, Travis Cooper, Image from http://www.alongside.me/human-improvement/human-improvement-mind/triphasic-sleep/
Image from http://www.alongside.me/human-improvement/human-improvement-mind/triphasic-sleep/
Sleep is the most important part of recovery when it comes to illness, depression, stress and especially training. In regards to weightlifting, without quality sleep, weightlifters cannot properly recover and reach their full potential. There seems to be a lot of misconceptions about sleep and sleep cycles, so hopefully this article will clarify a few things so you will be able to get the most out of your sleep, which will result in optimal training.

As seen in the included graph, there are several different stages of sleep: Stages 1, 2, 3, 4, and REM. Most people seem to think that a typical sleep cycle consists of only one cycle through the stages. As you can see in the image above, the stages of sleep actually cycle throughout the night depending on the duration of asleep.

When you initially go to sleep, you soon dip into stage 1. Over the next hour, the body will go into deeper sleep until it reaches stage 4. As stage 4 ends, you will transition out of the deepest part of sleep and reverse back into the lighter stages until you hit REM. REM occurs about 2 hours after initially falling asleep. Some people think that REM sleep is the deepest period of sleep, but as you can see in the diagram, stage 4 is actually the deepest period of sleep and REM is the closest to being awake the body will be in the sleep cycle. While REM is where most of your dreaming takes place, it is actually the period of sleep where you are closest to being awake.

The body typically goes into stage 4 only two times in a full 8-hour sleep cycle. After two full cycles of stage 1-REM sleep, the body will cut out stage 4. After three cycles, the body will cut out stage 3. The body will continue to go through two cycles of stage 2 and REM before you awake naturally.

If you are not getting 8 hours of sleep per night, you are not completing the cycles of sleep and thus not optimizing your recovery. It is impossible to overcome sleep deprivation through any other recovery method. If something helps, the results are merely temporary. In an ideal world, 8 hours of sleep would be a regular occurrence and there would be no need for sleep studies and articles because everyone would be getting enough rest for recovery. In a fast-paced world filled with work, family and other obligations, sleep isn’t always a priority.

Most weightlifters in this country have things other than weightlifting in their lives, such as careers and families to support. They may work a typical 8am-5pm job, participate in family activities, and eventually train in the remaining hours left in the day. In most cases like this, a person is very unlikely to get in a full sleep cycle of 8 hours.

There are some things to take into consideration if you absolutely cannot get a full 8 hours of sleep per night. Often times we set our alarms to go off at the last possible moment so that we can wake up and still make it to work on time. It makes sense to us to do this. More sleep = better sleep, right? 5 hours and 35 minutes must be better than 5 hours and 5 minutes. In actuality, quantity of sleep may not be optimal for your sleep cycle and productivity if you are getting less than the full 8 recommended hours.

The least optimal period of sleep to wake up during is stage 4. Stage 4 is the deepest period of sleep and if you wake up out of stage 4, you are likely to be disoriented, groggy, and even have a headache. An example might be on a night where your house alarm goes off and you wake up out of a deep sleep with a headache and it takes a few minutes to figure out where you are and what’s happening. The pattern follows from least to most optimal to wake up is stage 4, 3, 2, 1, REM (stage 1 and REM being the most ideal stages during which to wake up). The deeper the period of sleep you are in when your alarm goes off, the more groggy, disoriented and less productive you will be that day.

When you wake up out of deep periods of sleep continuously, you are subconsciously telling your body that you no longer need deep periods of sleep. Sleep disorders are likely to occur because of this. If you are regularly able to wake up during the lighter periods of sleep, productivity is higher and you will find yourself much more alert and feeling well-rested throughout the day.

For instance, if you only had 5 total hours to sleep, it would be more ideal to wake up at the end of the REM cycle which should occur at only 4 hours 15 minutes than to wake up at any point between 4 hours 15 minutes and 5 hours since your body will be in a deeper stage of sleep in that final 45 minutes. Another thing to realize is that the first 4 hours of sleep is where most of the deep sleep happens. As the sleep cycle continues, you will spend less time in deeper periods of sleep and more time in REM sleep.

So, of what use is this information? This is a weightlifting website and this is an article about sleeping. My suggestion is that if you know you will not be getting a full 8 hours of sleep, you should utilize the sleep stage chart and set your alarm for a time that gives you a good chance to wake up in a lighter period of sleep, even if that means you will get less total sleep. You will find that you will feel more refreshed and be more productive. Training (and other aspects of your life) will go better if you wake up in the proper part of your sleep cycle.

Products are continuously being developed regarding this subject. Eventually, you will be able to purchase a product that allows you to set a time interval and it will know when during that time interval is most optimal to wake you up. These are called smart alarms or sleep cycle alarms. Until then, you have the most control over your sleep intervals. A simple sleep chart and proper planning may make the difference in how you train and recover to the best of your ability. Give it a try and the results may surprise you.

Sleep well, eat well, and train hard!


CF WOD May 2

Strength: Bench Press 5-5-5

WOD:
AMRAP 15
5 Dead Hang Pull-ups
10 Strict HSPU
15 Jumping Lunges

Cash Out: Max Effort 750m Row


0502Friday’s post is easy. Simple.

Happy Birthday to us!

We’ve been at this for 4 years now. Thanks to all who are currently participating and who have participated in the past. We aim to make this thing the best it can be for you. We appreciate your patronage. And your efforts. We’ll celebrate in the next couple of weeks with a little social. Enjoy your weekend! (and keep up with the Challenges through the weekend)

**Follow us on Facebook and Instagram (UCFBootcamp) for May’s Daily Challenge. [hr]

Friday> @moga


5.5.14: 3’s Around

Screen Shot 2014-05-02 at 2.20.59 PM

 

5.5.14: AG Track @ 6pm

WOD
3x300m (100m jog between each)
400m jog
3x300m (100m jog between each)
400m jog
3x300m (100m jog between each)

 

We’re going shorter on our runs, which means we’re picking up the intensity. There’s plenty of rest built in, so go hard. Focus on a goal for each set of 3 and try to hit that for each. Then increase your speed with each set. And yes, we programmed this for Saturday, but noone took advantage of the amazing weather on the track, so we’re going to keep this workout because it’s a good test of speed and endurance.

Pic: Alexa Efraimson, the HS phenom, doing a 300m workout. She can fly.

 

 

 


CF Blog May 3

WOD: “Nine 30’S”photo-45
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run

***

Don’t Forget – Endurance is meeting this morning at 8:30 at AG Middle School!!


CF WOD May 3

WOD: “Nine 30’S”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run


CF Blog May 4

Skill: 15 minutes your choicephoto-46
Handstand Walks
Muscle-ups/Bar Muscle-ups
Double Unders

WOD: (4/24/12)
3 Rounds
400m Run
3 Muscle-ups
15 Wall Balls (20/14)
10 DB Bent Rows (45/30)


CF WOD May 4

Skill: 15 minutes your choice
Handstand Walks
Muscle-ups/Bar Muscle-ups
Double Unders

WOD: (4/24/12)
3 Rounds
400m Run
3 Muscle-ups
15 Wall Balls (20/14)
10 DB Bent Rows (45/30)


BC 5/5

Monday@Met> “…the youngest one in curls”


CF Blog May 5

Strength: Back Squat 5-5-5

Josh + Mie's braids ;)
Josh + Mie’s braids 😉

WOD:
5 Rounds
400m run
5 HSPU
30 Double Unders

***

Momma’s Quote of the Week:  “Experience tells you what to do; confidence allows you to do it.”—Stan Smith

***

Check out the above video to see your Olympic lifting coach Travis Cooper c&jing 182kg/400lb!


CF WOD May 5

Strength: Back Squat 5-5-5

WOD:
5 Rounds
400m run
5 HSPU
30 Double Unders


The Youngest One in Curls.
The Youngest One in Curls.

 

“Here’s the story of the lovely “Cindy” Five Push Ups, Ten Sit Ups and Fifteen Squats. Each five rounds has a 100m sprint after. As many rounds as you can (in 20 minutes)”

Technique. Consistency. Intensity.
In that order. Technique referes to how we perform a movement… form, range of motion, efficacy and safety. Consistency means performing that movement well multiple times, both in a set and across workouts. THEN, and only then do we really push for the Intensity. That’s when we increase the power, the speed, the effort in performing that movement. Make sense?

More on intensity.[hr]Monday> “Cindy”: AMRAP 20 minutes of 5 Push Ups, 10 Sit Ups, 15 Squats. After every 5th round, Perform a 100m Sprint. Finish with a Centipede.


BC 5/6

Tuesday> Intervals of putting one foot in front of the other


CF Blog May 6

Strength: Deadlift 3-3-3-3photo-47

WOD:
3 Rounds
25 Slam Balls (30/20)
20 Abmat Sit Ups
15 Burpees
5 Power Clean (155/105)

***

(Originally published June 1, 2011)

So, you might have noticed it’s hot.  And it’s going to stay hot for a while… so now is as good a time as any to talk about hydration.  Here’s a nice article from CrossFit Solano on hydration:

From CrossFit Solano:

On attire:
It’s getting hot so clothing has become, er, uh I guess optional?  But really folks its
hot in the box so if you gotta shed a couple layers please do so; but I’m going to have
draw a line at thongs.

On hydration:
I have often struggled with drinking enough water in my day, it is so easy to fill up on coffee in the morning, have a diet coke with lunch and the next thing you know, you have shown up to a WOD with no water in your system. I found this article in Women’s Health and thought we could all benefit from it- especially with the combination of this really
hot weather and our intense WODs!

Eight Glasses, My Ass

As a rule, the more active you are, the more water you need. In fact, the newest hydration guidelines for athletes, issued this year by the American College of Sports Medicine, are nowhere near one-size-fits-all. The 14-page document boils down to this:  Start your workout with a full tank, then replenish your fluids based on your pre- and post-workout weight.

Here’s a more specific game plan:

4 hours before your workout: Drink 12 ounces of fluid, then weigh yourself. If your urine is the shade of apple juice or darker, plan to gulp 8 to 12 more ounces 2 hours before you exercise.

During your workout: Replenish with a 16-ounce sports drink/water every hour, or 4 ounces every 15 minutes. Drink more if you’re working out at a high intensity for longer than an hour.

Post workout: Weigh yourself again. Drink 16 ounces (think of filling a pint glass) per pound you’ve lost. If you gained weight, you’re drinking too much.

 


CF WOD May 6

Strength: Deadlift 3-3-3-3

WOD:
3 Rounds
25 Slam Balls (30/20)
20 Abmat Sit Ups
15 Burpees
5 Power Clean (155/105)


KendrickSeminar
The man. The myth. The legend.

I had the (distinct, honored and fantastical) opportunity to attend a weightlifting seminar this past weekend with Kendrick Farris, our sole male representation in the 2012 Olympics in the sport of weightlifting. Needless to say, it was awesome and I learned a lot. I mean, how could you not?

What I think I took away – beyond technique, coaching, motivation and a lot of great stories – was very simple. What are you doing every day to make yourself better? Beyond that, what are you doing every moment to make someone else better?

This dude has a classic story. Hard knocks to success. But he is humble. And giving. And he spent a lot of time, above and beyond (yes he gets paid), to teach and help the 12 of us. Individually. According to our own needs, not what is presented in a textbook or any protocol. And I loved that. He made everyone feel better about themselves and helped everyone to be just a little bit better at the lifts. And maybe more.[hr]

Tuesday> Endurance: 2x 200m Run (30 sec rest) / 400m Run (1 min Rest) / 800m Run (2 min Rest) / 1000m Run (3 min Rest) / 800m Run (2 min Rest) / 400m Run (1 min Rest) / 2x 200m Run (30 sec Rest)


5.7.14: Fly Tri Sprint

Hy-Vee

5.7.14: The Pit @ 6am

WOD
5 Rounds
400m Run
1/2 Mile AirDyne
500m Row
– rest 2:00

We’ve done our version of the tri at UCF, but we’re giving it a twist this time. Rotating exercises and going shorter on each interval. Rest is also built in at the end of each round so you can keep your intensity at a high level. Go hard.


BC 5/7

Wednesday> Run. Grinder. Run.


CF Blog May 7

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

Tim forgot to mention it was his birthday yesterday ;)
Tim forgot to mention it was his birthday yesterday 😉

WOD:
AMRAP 20
200m Run
10 DB Push Press (45/30)
12 C2B Pull-ups
10 Box Jumps
12 KB Swings (2/1.5)

***

Hey, that girl in the Charlotte Business Journal looks familiar!  Congrats, Amber 😉

Here’s just a sneak peek at the article – to read it in its entirety, you will have to subscribe to the journal:

Old-school diet holds recipe for her success

A family history of heart disease prompted Amber Lewis, a part-time Crossfit instructor and former banking project manager, to eat differently. She discovered the benefits of the paleo diet, which is based on the foods our ancestors ate. Grains and refined sugars weren’t part of the diet. Instead, there was an emphasis on meats, fruits and vegetables.

For Lewis, the challenge of eating only whole foods and skipping the convenience of processed fare revealed a business opportunity.

In 2012, she launched modPALEO, a meal service that provides organic foods and other items from local farmers. The company has grown to …


CF WOD May 7

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

WOD:
AMRAP 20
200m Run
10 DB Push Press (45/30)
12 C2B Pull-ups
10 Box Jumps
12 KB Swings (2/1.5)


protein-lessonFrom Boone…

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

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

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

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

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

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

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

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

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

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

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

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

Wendesday> 800m Run + 10-1 Dips / 1-10 Wall Jumps + 800m Run (bottom of stairs by picnic shelter)


Introducing Ultimate Crossfit’s Competitor Training Program

Over the past 3 years, Ultimate Crossfit has been a top performing gym in both the Crossfit Open and Regional competitions.  We have had several individuals qualify for the Mid Atlantic Regional and several years worth of teams have placed high amongst the best teams in our region.   It is evident that the level of competition has grown at both the Open and Regional levels which have presented a new challenge for us here at Ultimate.  I believe that we have some of the most talented athletes and coaching staff of any Crossfit gym worldwide, and I believe this new challenge has given us an opportunity to exploit our resources. The Ultimate Crossfit staff has been working on designing a competitive training program, and I would like to take this opportunity to invite anyone interested in training at a competitive level to join us in this development.

The program is designed to follow the timeline of the Crossfit Game’s season; however, it is open to anyone who is looking to train at a higher competitive level whether it is for an Iron Man or for a local Crossfit competition.  We feel we have a diverse coaching staff with a wide array of fitness knowledge, and we would like to offer this to you all in an effort to better serve your fitness goals and competitive desires.

The program will begin with a 2 week foundations/evaluation course with 3 days of workouts for each week (6 days total).  We will use this as an opportunity to evaluate the level of each athlete as well as to give you a chance to determine if you would be interested and committed to the annual program. Following the initial 2 weeks, we will begin the first cycle of the program which will focus on developing muscular strength.  Over the course of the year, the program cycles will evolve and we will build on our design in an effort to accomplish each athlete’s final goal.  We will utilize open gym hours as our primary workout times and may offer additional times to complete the designed training programs.  See below for program start dates.

Tuesday June 3 @ 6:30pm:  Day 1 of 2 week Foundations Course

Tuesday June 17: Start of Annual Training Program

We will use the first 30 minutes of Day 1 of the Foundations Course to answer any questions that anyone may have in regards to participating in the program.  Anyone looking to participate in the annual training program will be required to complete the 2 week foundations course.

I am looking forward to the potential we can create with this program and I am excited about the challenge ahead.  Remember that this is not just for the elite crossfit athlete, but we are looking to help develop anyone with a strong competitive desire to accomplish their personal fitness goals.

~ Taylor


BC 5/8

Thursday> “Strutter


CF Blog May 8

Skill work: Double Unders

Power Couple
Power Couple

WOD:
4 Rounds
300m Row
10 Front Squat (155/105)
10 Lateral BB Burpees
25 Abmat Sit-ups

***

Introducing Ultimate Crossfit’s Competitor Training Program

Over the past 3 years, Ultimate Crossfit has been a top performing gym in both the Crossfit Open and Regional competitions.  We have had several individuals qualify for the Mid Atlantic Regional and several years worth of teams have placed high amongst the best teams in our region.   It is evident that the level of competition has grown at both the Open and Regional levels which have presented a new challenge for us here at Ultimate.  I believe that we have some of the most talented athletes and coaching staff of any Crossfit gym worldwide, and I believe this new challenge has given us an opportunity to exploit our resources. The Ultimate Crossfit staff has been working on designing a competitive training program, and I would like to take this opportunity to invite anyone interested in training at a competitive level to join us in this development.

The program is designed to follow the timeline of the Crossfit Game’s season; however, it is open to anyone who is looking to train at a higher competitive level whether it is for an Iron Man or for a local Crossfit competition.  We feel we have a diverse coaching staff with a wide array of fitness knowledge, and we would like to offer this to you all in an effort to better serve your fitness goals and competitive desires.

The program will begin with a 2 week foundations/evaluation course with 3 days of workouts for each week (6 days total).  We will use this as an opportunity to evaluate the level of each athlete as well as to give you a chance to determine if you would be interested and committed to the annual program. Following the initial 2 weeks, we will begin the first cycle of the program which will focus on developing muscular strength.  Over the course of the year, the program cycles will evolve and we will build on our design in an effort to accomplish each athlete’s final goal.  We will utilize open gym hours as our primary workout times and may offer additional times to complete the designed training programs.  See below for program start dates.

Tuesday June 3 @ 6:30pm:  Day 1 of 2 week Foundations Course

Tuesday June 17: Start of Annual Training Program

We will use the first 30 minutes of Day 1 of the Foundations Course to answer any questions that anyone may have in regards to participating in the program.  Anyone looking to participate in the annual training program will be required to complete the 2 week foundations course.

I am looking forward to the potential we can create with this program and I am excited about the challenge ahead.  Remember that this is not just for the elite crossfit athlete, but we are looking to help develop anyone with a strong competitive desire to accomplish their personal fitness goals.

-Taylor


CF WOD May 8

Skill work: Double Unders

WOD:
4 Rounds
300m Row
10 Front Squat (155/105)
10 Lateral BB Burpees
25 Abmat Sit-ups


0508Random Stuffs.

Open Plans No More // Huffington Post

Keep your poop where it belongs // Robb Wolf

Break It Down // Huffington Post

Cars are Dumb // Upworthy

Potter vs. Skywalker // Huffington Post

Share this vid with those who think you should have had a baby by now // Upworthy

Five Life Lessons // Huffington Post

Bluetooth Grilling // uncrate

Louis CK + Common Core // Huffington Post

Rip Torn is one of the greatest names ever.[hr]

Thursday> “Strutter” 100 Walking Lunges + 800m Run + 100 Squats. WoD2: Alternating Tabata of Sit Ups and Incline Push Ups


BC 5/9

Friday> Mixed Bag on a Hill


CF Blog May 9

WOD: “Tabata”photo-50
Tabata Push Ups
1 min Rest
Tabata Jumping Lunges
1 min Rest
Tabata Pull-ups
1 min Rest
Tabata Sledgehammer Strikes
1 min Rest
Tabata Plank Hold

*Score is the sum of the least number of reps performed in any of the
eight intervals

Post WOD: Group Stretch

***

The warm weather is upon us, lending itself to a host of outdoor activities.  While the gym is an awesome tool to keep you fit and strong, CrossFit also encourages all athletes to regularly participate in and try new sports.  This weekend think about getting out and getting active – take a hike, go for a bike ride, play a pick-up game of softball/volleyball/tennis/basketball/etc., try your hand at water skiing – whatever it is, have fun, be active and enjoy your fitness!

Or better yet, break out the lawnmower, gardening tools, and paintbrushes and put that functional fitness to good use with some home improvement projects!  

***

ETB Fit is going to be at the gym on Saturday from 830-12 to sample some
products for the gym.

ETB Fit is a sports nutrition-based lifestyle business, providing clean
and lean supplements to support pure achievement. We seek to engender a
sense of mental and physical well-being to encourage and enable
individuals to overcome obstacles and push through life’s challenges. You
never compromise, neither do we!

ETB stands for “Eat the Bear.”

Some days you eat the bear, and some days the bear eats you.

ETB’s Naturally Whey Protein is an excellent product line that consists of
whey from grass-fed cows free of recombinant bovine growth hormones
(rBGH), and sweetened with the ingredients naturally found in the leaves
of the stevia plant.  Whey Protein Isolates are the purest form of whey
protein that exists.  ETB Natural consists of proteins strategically
broken down into smaller pieces called peptides for faster utilization by
the body. Light and clean flavor with zero after-taste is available in a
variety of unique natural flavors.


CF WOD May 9

WOD: “Tabata”
Tabata Push Ups
1 min Rest
Tabata Jumping Lunges
1 min Rest
Tabata Pull-ups
1 min Rest
Tabata Sledgehammer Strikes
1 min Rest
Tabata Plank Hold

*Score is the sum of the least number of reps performed in any of the
eight intervals

Post WOD: Group Stretch


0509Today’s topic: Motivation.

Trainers can push you. Fellow campers can push you. Your friends can push you. In the end, though, you have to find the motivation each day and each workout within yourselves. What is it that’s driving you to exercise? You want to feel good? Look good? You want to be healthier, fitter, more productive in your day? All of this is gained through working out each day. And the harder you push yourselves, the better the results. How do you do that? It’s really up to the individual. Maybe you can find a “mantra” that you repeat. I used to have one that I repeated when I ran during bootcamp workouts in order to just keep me going and to keep from being the last in the pack (and that was tough). Sure, it’s cheesy, but it works. Or, find something you want to do – like run a 5k – and set a date to achieve that goal, reminding yourself each day that you have to work hard to get there. Here are 31 other ways to motivate yourself to exercise. And, pat yourself on the back for getting out and doing it each day.

“80 percent of success is showing up.” – Woody Allen[hr]

Friday> WoD: 5 Hill Sprints; then 5 Rounds of 5 Burpees + 10 Yard Sales + 15 Tuck Jumps + 20 Row Boats; Finish with 5 Hill Sprints


CF Blog May 10

WOD:photo-51
800m run
75 Double Unders
50 Wall Balls (20/14)
25 Kettlebell Swings (1.5/1)
500m Row
25 Pull Ups
50 Slam Balls (30/20)
75 Abmat Sit Ups
800m Run

***

ETB Fit is going to be at the gym on Saturday from 830-12 to sample some
products for the gym.

ETB Fit is a sports nutrition-based lifestyle business, providing clean
and lean supplements to support pure achievement. We seek to engender a
sense of mental and physical well-being to encourage and enable
individuals to overcome obstacles and push through life’s challenges. You
never compromise, neither do we!

ETB stands for “Eat the Bear.”

Some days you eat the bear, and some days the bear eats you.

ETB’s Naturally Whey Protein is an excellent product line that consists of
whey from grass-fed cows free of recombinant bovine growth hormones
(rBGH), and sweetened with the ingredients naturally found in the leaves
of the stevia plant.  Whey Protein Isolates are the purest form of whey
protein that exists.  ETB Natural consists of proteins strategically
broken down into smaller pieces called peptides for faster utilization by
the body. Light and clean flavor with zero after-taste is available in a
variety of unique natural flavors.

 


CF WOD May 10

WOD:
800m run
75 Double Unders
50 Wall Balls (20/14)
25 Kettlebell Swings (1.5/1)
500m Row
25 Pull Ups
50 Slam Balls (30/20)
75 Abmat Sit Ups
800m Run


5.10.14: Neighborhood Surprise

2014-05-07 06_Fotor

5.11.14: AG Track @ 8:30am

WOD
Neighborhood Tempo Run + 200m Sprints

This week we’re throwing the unknowing and unknowable at you. We’re going to do a tempo run through Myers Park and then we’re going to end with some track work. But you won’t know the distance or speed. Sometimes it’s better to enjoy the run and not know the output.


CF WOD May 11

Strength: Prowler Push 1-1-1-1-1-1-1 (1 is down and back)

WOD:
3 Rounds
20 Burpees
10 Ring Row
1 Rope Climb
15 Box jumps (24/20)


CF Blog May 11

Strength: Prowler Push 1-1-1-1-1-1-1 (1 is down and back)

photo courtesy of CrossFit North Pacific
photo courtesy of CrossFit North Pacific

WOD:
3 Rounds
20 Burpees
10 Ring Row
1 Rope Climb
15 Box jumps (24/20)


5.12.14: Running in Circles

11dustinholmanddanbailey-lg

5.12.14: AG Track @ 6pm

3 Rounds
400m
600m
800m
– 2:00 rest after each

Some times it’s tough to run on the track. It feels like you’re just running in circles. But track workouts can drastically improve your endurance capacity and increase your speed. Running at a high level cab bring huge gains in running and in the gym.

Pic: Old shot of Dan Bailey in college on the T&F team.


CF Blog May 12

Strength: Power Snatch 1-1-1-1-1photo-52

WOD: “Nasty Girls” (9/25/12)
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

***

Momma’s Quote of the Week:  “Opportunities are like sunrises. If you wait too long, you miss them.”—William Arthur Ward

***

Our friends at modPALEO weigh in on Hydration…

Paleo Drinks

The warm weather is upon us, which may leave you reaching for some cold refreshment – but what should you be drinking?

Well, the long and the short answer is… water!

In truth, nothing quite satisfies thirst or replenishes fluid quite like water.  Water – in all its simplicity – is essential for good health.  Not only does water help to regulate body temperature, but it also transports nutrients to your organs and oxygen to your cells, removes waste and helps to protect your joints and organs (source).  (And if that’s not enough, here are a few more benefits to get you hustling over to the water fountain).

Unfortunately, despite its plethora of benefits many of us are not getting enough water each day.

Ideally you should be drinking at least half of your body weight in ounces of water (ex. A 200lb male should be drinking 100oz of water daily), in order to reap the maximum health benefits that water affords.  Also keep in mind; this number could fluctuate a bit depending on age, activity level and temperature – i.e., younger, more active folks may need to rehydrate more often than their older, sedentary counterparts.

While water should make up the vast majority of what you drink each day, there are a few more Paleo-approved beverages out there to compliment your water intake.

See below for what you should and probably should not be drinking.

Additional Paleo-approved beverages:

Coffee.  If you need that caffeine pick-me-up in the morning, absolutely have some coffee (but try to limit it to 1-2 cups/day).  I prefer my coffee black, but many enjoy adding organic butter or coconut milk to their morning joe.

Tea.  Coffee not your thing?  Try some herbal tea!  Unsweetened green or black teas are going to be your best choices.

Sparkling water.  Look for sodium free varieties with no artificial ingredients or sweeteners like La Croix.

Coconut water.  If you are an athlete, coconut water is one of the best ways to rehydrate and restore electrolytes post workout. As coconut water grows in popularity, be wary of those with extra additives (Hint: chocolate coconut water is not natural).

Beverages to stay away from altogether:

Juice.  While the 100% whole fruit kind (with no additives) can be a nice treat every now and again, it is far better to eat the fruit.  Otherwise, you may find yourself downing the equivalent of 4 pieces of fruit (natural sugar, but still sugar) in one gulp.

Sports drinks.  Unless you are a marathoner, you really do not need Gatorade.  If you do feel like you are in need of replenishing your electrolytes, your best bet is coconut water (see above).

Soda.  Not only is soda completely void of any nutritional value, but both the traditional and diet variety also pose threats to your health.  On the one hand, regular soda has copious amounts of sugar – a direct link to type 2 diabetes, and on the other, diet soda uses artificial sweeteners that can be even more detrimental to your health.

In addition to the laundry list of unfortunate additives in soda (including chemicals and caffeine), the acidic nature of soda has also been known to rot tooth enamel.  Lastly (and more to the topic), soda is also a known diuretic…so much for hydrating, huh? (source)

Finally, we all know we want to limit the alcohol.  But for those special events and days of indulgence, you can read our paleo alcohol guide here.

Hope this helps a bit – happy drinking!


CF WOD May 12

Strength: Power Snatch 1-1-1-1-1

WOD: “Nasty Girls” (9/25/12)
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)


5/12

Monday@Met> Post-Mother’s Day fun.


0512From Amber…

You’ve heard and probably get that I am passionate about eating good, healthy food. One of the big reasons why, HEART DISEASE! It runs rampant in my family and affects my Main Squeeze. That’s right, at 30 years old Carter was put on high blood pressure medication. It took us a couple of years to come around – but we now live a lifestyle without consuming most processed carbs. Why not all? Well, Carter has to have a beer every now and again; and well, I likes the red wine occasionally. But, since eating and living the Paleo lifestyle, we have both dropped significant “lbs”. The best news…  he has been able to stop taking high blood pressure medication. At 34 yrs old and after only 6 months of Paleo, his blood pressure was great! So if that’s not motivation… I don’t know what is!

Everyone says they want to eat healthy, lose weight and be fit. But what length are you willing to go to do this? You get up every morning and come to bootcamp – that is the first 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 in bootcamp. My 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 talking about limiting food intake. 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. I have been where you are! Before deciding I needed to get into 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. That said, you don’t have to be perfect. My buddy Jeff said 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, pick yourself back up and make a better choice the next go-round. Make a change in the way you eat. A lifestyle change. Not a diet. Diets don’t work. [hr]

Monday@Met> WoD 1: (for 6 Rounds) Every 3 minutes complete 400m Run + 15 Squats + 10 Sit Ups + 5 Push Ups. WoD 2: AMRAP5 of 10 Inverted Rows + Sprint + 10 Dips + Sprint.  WoD 3: 5x Partner Sprints.


CF Blog May 13

Power: Max Effort Broad Jump (4-6 attempts)10268961_646533722100517_879494114_n

WOD: “Jet Jaguar”
100 Double Unders
25 Push-ups
25 Abmat Sit-ups
1 Rope Climb
800m Run
1 Rope Climb
25 Push-ups
25 Abmat Sit-ups
100 Double Unders

Post WOD: Foam Roll

***

Important Note:

Yesterday was the deadline to update your Ultimate CrossFit Waivers.  If you have not updated your waiver yet, you will not be able to work out until you do so.  

In case you missed it, here is the link to update online:https://www.smartwaiver.com/w/534334490909e/web/

Thank you for your help in this matter!

 


CF WOD May 13

Power: Max Effort Broad Jump (4-6 attempts)

WOD: “Jet Jaguar”
100 Double Unders
25 Push-ups
25 Abmat Sit-ups
1 Rope Climb
800m Run
1 Rope Climb
25 Push-ups
25 Abmat Sit-ups
100 Double Unders

Post WOD: Foam Roll


0513Fact: Ninjas Love Burpees.

We’re building Ninjas. Fitness Ninjas. We train in the pre-dawn hours under cover of dark. In parks and in urban areas… we’re there. Other times we might be training right in front of your eyes, as you’re running errands or working… we’re everywhere. Today we worked on our Ninja burpees, soon we will learn to run like Ninjas and we’re always working on our Ninja-like core strength. You may or may not see us. But rest assured we’re there. Ninjas.

How do Ninjas eat?

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

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

WoD: “Death by Burpees”. Finish with Indian Run.


BC 5/13

Burpees. Indian Run.


5.14.14: For Whom the Bell Tolls

802a9daf23bff040c546f525d4bd22bc_M_Fotor

5.14.14: The Pit @ 6am

WOD
Death by 10 Meters

Here’s how it works:
Minute 1: Run 10 Meters
Minute 2: Run 20 Meters
Minute 3: Run 30 Meters
Minute 4: Run 40 Meters

You continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and start from the beginning. When we’ve done this in the past, we have stopped after we could not complete the distance. But this time, we’re going to keep going by starting at the beginning.

Your score will be the highest minute you complete in the first round. There is a 25 minute cap.


BC 5/14

A long(er) workout that involves running and bodyweight movements.


CF Blog May 14

Speed: Sprints 8x50mphoto-53

WOD: (5/14/13)
2 Rounds
25 Wall Balls (20/14)
25 K2E
25 DB Snatch (45/30)
25 Box Jumps (24/20)

Cash Out: 1000m Row – not for time

***

Guys, please make sure you collect any clothing/bottles/misc. items that you may have left at the gym.  Anything left over by Friday will be donated this weekend!

Some food for thought from Collective Evolution:

Why American Apples Just Got Banned In Europe

April 29, 2014 by .
Have you ever heard of DPA, also called diphenylamine? This is a chemical used widely on apples after they have been harvested. DPA is used to prevent what the industry calls storage scald -brown spots that appear on the fruit when it has been stored for several months. In 2008 the European Food Safety Authority began wondering if this chemical was safe for human consumption and began asking the chemical industry to provide safety information for DPA.[1]

What was found was that from what is currently understood DPA isn’t harmful on its own but when it breaks down it forms a family of carcinogens called nitrosamines— certainly not a chemical compound you want on your apple. When this information came to be know, the European food safety regulators knew it was time to get as much safety information about it as possible and right away they decided they needed to take action. After determining through study that three unknown chemicals were found on DPA treated apples, the EFSA felt they did not know enough about whether or not these chemicals were in fact nitrosamines and decided to make using DPA on apples in Europe illegal.[2] In March they even cut the tolerable level of DPA they would allow on imported apples to 0.1 parts per million.[3]

As a result of tests done in 2010 by the Environmental Working Group (EWG) which found 80% of apples on US produce shelves contain on average 0.42 ppm of DPA, Europe will be cutting its imports unless DPA numbers can drastically reduce. How will North Americans respond though? With there being 4 times more DPA than what’s allowable in Europe, American standards seem much more lenient and the care taken to protect citizens from hazardous chemicals is not as strict a priority.[4] Interestingly the Environmental Protection Agency (EPA) allows DPA residues of up to 10 ppm on apples -that is 100 times what is allowable in Europe!

Full Article here…


CF WOD May 14

Speed: Sprints 8x50m

WOD: (5/14/13)
2 Rounds
25 Wall Balls (20/14)
25 K2E
25 DB Snatch (45/30)
25 Box Jumps (24/20)

Cash Out: 1000m Row – not for time


0514I read a great article a couple days ago* that discussed body composition, fat vs. muscle, “bulking up” and being lean, toning, etc. Thought I’d share a couple of the highlights. The entire article is linked at the end of this post.

  • You cannot “tone” a certain portion of your body.  Your body will not lose fat in one spot at a time, it will only lose fat.  Thus, you must reduce your overall body fat percentage to see results in the area you want.  This is why the “ab-(insert attention-grabbing verb)” you see on TV won’t work to help you get a better midsection.
  • Lean – having little to no surplus fat – Thus, to look “lean”, you need to have low levels of body fat.
  • Toned – seeing muscle definition on a human body – Thus, to look “toned”, you need to have low levels of body fat combined with having enough muscular development that you can see the shape of the muscle under the skin.  This is usually accomplished at below 20% body fat on women, and below 10% on men.

In other words, doing a lot of ab work will give you great abs. But you’ll never see ‘em if you don’t lose the fat covering them. Makes sense, right? And how do you lose fat? Diet (remember, we’re talking about what you’re eating, not being on Dexatrim or Weight Watchers). Diet and exercise.

One of my buddies in Atlanta promises that if you just want to be skinny, the best way to accomplish that is to go on a Cigarette and Coffee Diet. But I’m not sure that’s what we’re really after, is it? Just eating less isn’t healthy. And we want to be healthy, right? I hope that’s the goal. Looking good is a by-product. Living longer, healthier lives is the priority. Vanity should always take a backseat. Forget gimmicks, fads, promises on how some random guy on TV lost 30 pounds in 10 days, etc. There is no “secret”. Eating well and exercising regularly at moderate-to-high intensity is simply all there is to it. Period.

The above bulleted list taken from an article from Crossfit Southbay called Skinny Fat.

*This is a slight bend in truth. While I did re-read it a couple days ago, I actually found that post two years ago yesterday.

Who’s down for a little Social Time in the next couple of weeks?

[hr]

Wednesday> AMRAP25: 100 Jump Rope + 25 Push Ups + 25 Sit Ups + 25 Lunges + 800m Run.


Thursday@Pit> Row:Pull:Swing


CF Blog May 15

Strength: Front Squat 5-5-5photo-54

WOD: AMRAP 12
9 Thrusters (135/95)
20m Bear Crawl (10m down and back)
7 Ball Slams (as heavy as possible)
5 C2B Pull-ups

***

Please make sure to look through the shelves by the windows in the main gym and collect anything that belongs to you.  Any items left in our lost and found area will be donated this weekend.  

Thank you!


CF WOD May 15

Strength: Front Squat 5-5-5

WOD: AMRAP 12
9 Thrusters (135/95)
20m Bear Crawl (10m down and back)
7 Ball Slams (as heavy as possible)
5 C2B Pull-ups


0515This here’s Random Notes:

Be UNbusy // becomingminimalist

Is the trick to getting kids to eat veggies simply a “Frozen” parody? // thePennternet

Spurious Correlations // tylergiven

Fueling Performance, by Kyle Ruth // modPALEO

Define “Rich” // Nauvoo Times

The Most Expensive Home in the World // Business Insider

10 New Artists // Rolling Stone

Below Sea Level… imagine // Raw Story

No Touchy // uncrate

Nerds! // Upworthy

Milennials. gah… // Rolling Stone[hr]

Thursday@Pit> 500m Row + 30 KB Swings + 10 Pull Ups + 500m Row + 10 Pull Ups + 30 KB Swings + 500m Row… Finish with 30 Box Jumps.


BC 5/16

Friday> moga


CF Blog May 16

Strength/Skill: TGU 3-3-3-3 (each side)photo-55

WOD: (5/7/13)
500m Row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row

Post WOD: Plank Challenge (max effort hold)

***

Hey we know them!!  Dalissia and Aaron in the Charlotte Observer talking about injury prevention for runners!  Check it out:

19 expert tips for preventing running injuries

We asked a few OrthoCarolina providers who are also runners themselves for their top tips on how to run while staying strong and injury-free.

Dalissia Burke, PA-C (Physician Assistant), Foot & Ankle:

(1) Change up your activity frequently; cross-train if you are able. Running is great but it can lead to injuries like stress fractures if done daily at long distances.

(2) Get a fitted shoe. Not every shoe is for every person. Make sure you speak with someone that fits shoes on a daily basis and can give you the best one for your type of foot.

(3) Don’t forget about your Achilles! A lot of patients take it for granted and forget to stretch the Achilles when stretching hamstrings and quadriceps. Stretching the Achilles can help prevent tendonitis in the future.

George Collins, PA-C (Physician Assistant), Matthews:

(4) Have your running shoes fitted by someone familiar with runners’ unique footwear needs, who can examine your feet and your gait while running to determine the best shoe for your foot.

(5) Stretch regularly. I cannot emphasize this enough. Tight muscle groups cause a variety of orthopedic problems including hip and knee pain. It takes time to stretch, but it’s much better to invest the time now and not develop issues that prevent you from running all together.

Dana Dempsey, PA-C (Physician Assistant), Hand Center & University:

(6) Use a foam roller regularly. Foam rollers help to roll out tightness in the IT bands, quads and calves!

(7) Yoga is a wonderful compliment to running. I can’t live without either of these when it comes to running!

Chris Gabriel, PT,OCS,CSCS, Ballantyne:

(8) Stay strong by maintaining proper strength of your gluteus medius and maximus muscles, which control motion at the hip, knee and ankle and can decrease stress on your joints.

(9) Give yourself a rub down. Incorporate self soft tissue work using a foam roller, tennis ball, or other device with a focus on your quads and iliotibial band.

(10)Change your ‘tires’. Shoes lose their ability to support and cushion over time. Changing shoes out frequently may be just as important as being in the right type of shoe for your foot. Consider doing some balance work in bare feet which can improve the functioning of your natural foot muscles and decrease your reliance on shoes.

Aaron Hewitt, PA-C (Physician Assistant), Sports Medicine:

(11) Don’t run more than 500 miles total in one pair of shoes – replace them (don’t go by how the sole looks!).

(12) Minimalist shoes aren’t for everyone.

(13) Make sure to incorporate strength training into your exercise program.

Shaun M. Riney, MPT, Monroe:

(14) Make time for a directed flexibility program before AND after running. Correcting inflexibilities in the core and lower extremities can be part of the remedy for faulty biomechanics.

Todd Shropshire, MPT, Physical Therapy Clinic Manger, Ballantyne and Blakeney:

(15) Focus on maintaining strong core and gluteal musculature.

(16) Make sure to be wearing the appropriate running shoe that fits your foot type (pronator, supinator, neutral foot posture).

(17) When experiencing foot or knee pain, consider that the hip and core could be a potential contributing cause of your pain.

Katie White, PT, DPT, OCS,CSCS, OrthoCarolina Eastover Physical Therapy:

(18) Don’t always run on the same “pitch” (side) of the road. It can be uneven and lead to biomechanical problems.

(19) When training don’t increase your running mileage more than 10% from the previous week. For example if your goal is to increase from 20 miles per week to 30 miles per week, you should start the increase to 22 miles, and so on. Within a short four weeks, you can safely increase to 30 miles per week.


CF WOD May 16

Strength/Skill: TGU 3-3-3-3 (each side)

WOD: (5/7/13)
500m Row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row

Post WOD: Plank Challenge (max effort hold)


0516I hate the phrase “on your soapbox,” so I’ll just say that this post is me simply spitting my thoughts.

Consistency.

You reap rewards of hard work and perceived effort through consistency. Work, family, social life, fitness, nutrition/diet, etc. I struggle with this a bit myself. Like anything, there are peaks and valleys… times when I’m better about being consistent with my approach and times when I’m not. I can tell you, through experience, that you get the most out of your efforts when you continue to put in the effort and apply yourself consistently. This doesn’t mean absolute perfection at every turn. But it means getting yourself in a place in your head, in your life, when you approach things with consistency. Want a better 5k time? You have to be persistent about your work to get you there. Want to drop some unnecessary LBs and feel better in your day-to-day, clean up your diet and get some solid sleep, in addition to showing up on a regular basis. There are times when you don’t give 100%. That’s fine. Everyone needs a break from strenuous exercise, or a little “cheat” in their diet to keep them satisfied, motivated and rested.

Show up to BC more days than not. Eat well more times than not. Get good, sound sleep more times than not. Make it the rule, not the exception. THEN, your work will pay off.[hr]

Friday> moga


5.17.14: Back to the Track

In case you haven’t seen it, here’s the current beer mile record…impressive.

5.17.14: AG Track @ 8:30am

3 Rounds
400m
600m
800m
– 2:00 rest after each

 

 

 


CF Blog May 17

10340069_10153004784785016_6825030581918104974_nWOD: EMOMx30
Min 1: 10 Calorie Row
Min 2: 10 Over the Box Jumps (24/20)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest

***

Congrats to Aaron and Amanda on their nuptials!!  Happy Wedding Weekend from your UCF Family!!!! 🙂


CF WOD May 17

WOD: EMOMx30
Min 1: 10 Calorie Row
Min 2: 10 Over the Box Jumps (24/20)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest


CF Blog May 18

Skill: Pull-ups (kipping/butterfly etc.)IMG_1236

WOD:
4 Rounds
400m Run
15 Pull-ups
15 Burpees
Post WOD: Group Stretch


CF WOD May 18

Skill: Pull-ups (kipping/butterfly etc.)

WOD:
4 Rounds
400m Run
15 Pull-ups
15 Burpees
Post WOD: Group Stretch


BC 5/19

Monday@Met> Swingin’ & Sprintin’.


5.19.14: Tabata Ladder

5.19.14: AG Track @ 6pm

WOD:
Tabata Ladder

The goal is to run as far as you possibly can but using ascending and descending time intervals. The rest will be the same after each set. Run the following times, resting :30 in between each- :30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 3:30, 3:00, 2:30, 2:00, 1:30, 1:00, :30. Meaning you’ll run :30, then rest :30, run 1:00, rest :30, etc.

Video: never celebrate victories to early because you just might get beat where you’re not looking. Also a good lesson to always finish hard as you just might take victory when you least expect it.


CF Blog May 19

Strength:photo-56

Back Squat
4×3 Straight sets at 90%

Metcon:
Tabata “Fran”

Rest 2 min

Tabata “Annie”

***

Momma’s Quote of the Week:  “When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.”—Confucius

***

Great article from the Tabata Times:

7 Reasons Rx’d Doesn’t Matter

by Erica Saint Clair 
I often hear muttering around the gym post-WOD, as people share high fives and “Good jobs.” You can hear a low buzz of athletes minimizing their workouts. A small hum of “Yeah, but I scaled.” It seems that along the way we have lost faith in one of the major tenets of CrossFit and fitness in general: universal scalability. While putting an “Rx’d” next to your name post-WOD can often feel like the pinnacle of success, here are seven reasons that those three little letters shouldn’t be the end all be all of your goals.

1. Everything is scaled.

Who is to say that in a few years the Rx’d requirement for jump ropes isn’t triple unders? Who cares if you don’t have double unders yet? It doesn’t mean you didn’t get all hot and sweaty mid-WOD.

2. Your body matters.

Sure, throwing an “Rx’d” up on the board would be AWESOME! Don’t get me wrong — I love pushing myself to those letters. But if it means pulling my back to hit the deadlift weight? I’ll take a few less letters and a few more WODs in my future.

3. You are your own competition.

It’s easy to hate the athlete who can come in rocking out pull-ups when you have been using the band for oh.my.god.forever. Yeah, I know, you want off the band, but there is just as much victory going from a green to a blue band as there is from a blue band to no band. Comparing yourself to someone else is just a recipe for disaster. There will always be someone better than you.

4. Work is work.

One can get lured into the idea that your workout is less difficult because you scaled. That’s a lie. Putting your 100% on the line — even with scaled weights — is no easier than the guy next to you putting his 100% on the line. Sure, Froning’s 100% can do more than yours, but that doesn’t mean your 100% feels like easy Sunday mornings. It still hurts, and it should.

5. Form matters.

Yes. Seriously. It does. Doing crappy pushups just to put an Rx’d by your name doesn’t help you grow. It’s better to do them from your knees using the right muscle groups and the right range of motion than doing them from your toes like a worm. It will pay off someday, I promise.

6. Baby steps count as progress.

Progress is progress no matter how small. Look back to last year — see how far you have come? Stop thinking your WOD is worthless unless you hit the skills written on the board. Rome wasn’t built in a day. Neither were its gladiators. Have patience; you will get there.

7. Fitness is never ending.

So you get “Rx’d” by your name… what next? I’ll tell you what’s next — you start trying to cut time and add weight. Fitness is not a destination. Rx’d is just a mile marker on a never ending journey. Sure, it’ll be great when you pass that marker, but it’s not like when you do you can put your feet up and call it a day.


CF WOD May 19

Strength:

Back Squat
4×3 Straight sets at 90%

Metcon:
Tabata “Fran”

Rest 2 min

Tabata “Annie”


0519
See what I did there?

Do you have a “Voice” in your head that sometimes seems to work against you? A “Voice” that lets you not set the alarm to get up in time for Bootcamp? A “Voice” that allows those two doughnuts from the office stash on Friday morning? Here’s a little article I saw on cnn.com about someone else’s experiences and thoughts with “The Voice”. Check it out. Then tell “The Voice” to shut it’s trap. [hr]

Monday@Met> WoD 1: 21-15-9 KB Swings + Burpees. WoD 2: “Death by 10m”


BC 5/20

Tuesday> Down here. Down there. Down here. Down there….


CF Blog May 20

Strength:IMG_1239
Jerk 5×1
WOD:
4 Rounds –
In 3 mins run a 400m
In leftover time complete as many pushups as possible.

*Score is total pushups.

***

For all you Vibram lovers out there, in case you missed this last week, the article from Runners World:

Vibram Agrees to Settle Class Action Lawsuit

Suit claimed company deceived consumers.

Vibram USA, the company that makes FiveFingers running shoes, has agreed to settle a lawsuit that alleged the company made false and unsubstantiated claims about the health benefits of its glove-like footwear. According to the court filings, Vibram settled to put the matter to rest and avoid any additional legal expenses. “Vibram expressly denied and continues to deny any wrongdoing alleged in the Actions, and neither admits nor concedes any actual or potential fault, wrongdoing or liability,” read the court brief.

Valerie Bezdek brought the class action suit against Vibram in March 2012.  She filed her complaint in Massachusetts, the state where Vibram’s U.S. headquarters are located. Bezdek alleged that Vibram deceived consumers by advertising that the footwear could reduce foot injuries and strengthen foot muscles, without basing those assertions on any scientific merit. “The gist of her claim is that Vibram illegally obtained an economic windfall from her because it was only by making false health claims that Vibram induced consumers to buy FiveFingers shoes, and to pay more for them than they would have otherwise,” Harvard Law School professor, John C. P. Goldberg, told Runner’s World at the time of the original filing. Subsequent class action suits were filed against Vibram in California and Illinois, and those were absorbed into Bezdek’s case.

The settlement consists of two kinds of relief. The first is refunds to class members who submit valid and completed claim forms. Vibram will deposit $3.75 million into an escrow account and those funds will be distributed to those valid class members who purchased a pair of Vibram FiveFingers between March 21, 2009 and the date of the first dissemination of summary settlement notice or class notice, whichever is earlier. FiveFingers will award up to a maximum of $94 per pair, though the agreement acknowledges that based on similar settlements it is reasonable for class members to expect to receive between $20 and $50 per pair.

Class members can submit a claim for up to two pairs of shoes without any kind of receipt or proof of purchase. (However, FiveFingers can request a verification of purchase should they decide to do so in an effort to prevent against possible fraud.) Anyone who seeks to recover payment on more than two pairs of footwear must submit both a valid claim form and proof of purchase.

If any portion of the $3.75 million remains after the claim payments have been distributed and all administrative and legal costs have been paid, the balance will be donated to the American Heart Association for research on the health benefits of running.

For the second part of the settlement, Vibram has agreed to discontinue to make any claims that FiveFingers footwear is effective in strengthening muscles or reducing injury in its marketing and advertising campaigns, unless the company discovers new scientific evidence that proves it.

Vibam is required to establish a website, www.fivefingerssettlement.com, to inform class members of the terms of the agreement. The company is also required to post banner ads with the settlement information on a number of websites, including runnersworld.com and Facebook.com, in order to deliver approximately 300,000,000 impressions.

continue reading…

On the bright side, even if you shouldn’t run in your five-fingers, they’d make a pretty decent shoe to deadlift in 🙂

 

 


CF WOD May 20

Strength:
Jerk 5×1
WOD:
4 Rounds –
In 3 mins run a 400m
In leftover time complete as many pushups as possible.

*Score is total pushups.


#ThrowbackMonday

This link was sent to me by a buddy from high school who is a big runner. This may be the most comprehensive article on running form ever. Ev. Er. From Runner’s World:

Does Running Form Matter?

Set aside some time today and poke around this article. You’re sure to find something that resonates with you. If you absolutely don’t have the time today, bookmark this piece as something to come back to when you have the time. I think we can all learn a LOT from this info. Maximizing efficiency is essential to basic human performance, whether at the gym, in the park, at home or in the office. Let’s look at how we can move the most efficiently to get the most out of our efforts. Deal?[hr]

Tuesday> “End to End”


5.21.14: Mix Up

BryanOhrLaurenPlumeyRope

5.21.14: The Pit @ 6am

2 RFT:
800m Run
20 OTB Jumps
200m Run
25 Pushups
200m Run
Burpee Broad Jump length of turf (down/back)
400m Run
3 Rope Climbs
4x Parking Lot Sprints (4x 50m)

 

We’re throwing in a little flavor from the Regionals mixed in with our own twists and adding more of the run elements that are a bit harder for Regionals. This will help build towards an obstacle run or just aid in increasing your endurance and lung capacity. Hey, we’re at least allowing you to use your legs on the rope climbs.


BC 5/21

Wednesday> Run. Squat. Repeat.


CF Blog May 21

Deadlift 3×5 @ 80%.  All reps are resetphoto-57

3 Rounds of
1 min Calorie Row
1 min 135/95 Push Press
1 min Mountain Climbers
1 min 135/95 Floor Wipers
1 min Lunge Steps
1 min rest

***

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

***

The Fitathlon Challenge is coming to Charlotte, NC this Saturday, May 24. There will be a Competitor and cash prize Super Competitor heat at 12pm.

These heats are designed for individuals who regularly participate in intense workouts, such as boot camps and CrossFit.

If you are interested, there is a discount code for UCF members –  50% off Charlotte Fitathlon Challenge 5k Obstacle Course.
Code:
CROSSFIT50CHAR

If you want to register the day of the event, just print this message and bring to event.

Location: Metrolina Tradeshow Expo, 7100 Statesville Rd, Charlotte, NC 28269.


CF WOD May 21

Deadlift 3×5 @ 80%.  All reps are reset

3 Rounds of
1 min Calorie Row
1 min 135/95 Push Press
1 min Mountain Climbers
1 min 135/95 Floor Wipers
1 min Lunge Steps
1 min rest


0521Five Fingers… or not.

An old CrossFit video on squats.

An oldie but goodie breakfast recipe.

BC Social at Pint Central next Wednesday. NO Memorial Day class on Monday.[hr]

WoD: 4 Rounds of 400m Run + 50 Squats. Alternating Tabata of Wall Sits + Plank


BC 5/22

Thursday> Down ‘n Up.


CF Blog May 22

Weighted Pullups 5 -3–3-1IMG_1242

3 rounds of
5 Hang Power Clean (155/105)
20 Slam Balls
20 Burpees

Cash Out – 1 mile run (400m, 800m, 400m)

***

Courtesy of CrossFit Ringwood:

6 MOBILITY EXERCISES FOR MAXIMUM MOBILITY

Here he offers six Mobility exercises to increase mobility. Spend just two minutes a day on each move,  the 10-minute squat requires more time, of course and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.

1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

 


CF WOD May 22

Weighted Pullups 5 -3–3-1

3 rounds of
5 Hang Power Clean (155/105)
20 Slam Balls
20 Burpees

Cash Out – 1 mile run (400m, 800m, 400m)


0522Rando. M.

Holy Government Cow // Food Renegade

Vince McMahon Lost. A lot. // Business Insider

You’re favorite web site has a password problem // BuzzFeed

Love Charlotte // Howl at the Moon

Date and Venue announcement: Smith vs Ferrell (Smith) Drumathon // spin

Hipsters are hurting Whole Foods // upworthy

Question your Faith in Humanity // BuzzFeed

New Jeopardy Category // esquire

What JT knows about #HardWork // oprah

Behind the Frequency (Kenneth) // Red Ice

All you need to know about eggs // TakePart

Bad-Ass advice: Make Your Bed // Military Times[hr]

Thursday> WoD 1: 20-19-18… 3-2-1 alternating Lunges and Push Ups. WoD 2: 10-1 Broad Jumps + Burpees


BC 5/23

Friday> Running.


CF Blog May 23

Snatch Balance 5×1photo-58

AMRAP 18
5 DH Pullups
10 KB Swings 2/1.5
15 OHS 95/65

***

Advice for today’s WOD from Coach Talyor:
“Don’t be lazy.” 😉

***

Grass Fed Beef Sale!  

We own a family farm very close to Charlotte in
Lincolnton.  We sell grass fed beef that is 100% grass fed, grass
finished.  We do not use preventative antibiotics or hormone implants.

We are running a special for 22lbs of meat (combination of steak, roast,
hamburger, stew beef etc)  $125 or 10 lbs or hamburger $49.  We have half and quarter cows for sale.

If interested, contact Blue Sky Farm
www.blueskyfarmonline.com  or call 704-736-4151


CF WOD May 23

Snatch Balance 5×1

AMRAP 18
5 DH Pullups
10 KB Swings 2/1.5
15 OHS 95/65


0523How important is hydration? It’s very important for comfort, performance and safety, not to mention water is the most important nutrient for life. So, duh! Water also helps to regulate body temperature, lubricates joints and transports nutrients and waste throughout the body. Much more info here.

**Remember there is NO BC on Monday, May 26th.[hr]

Friday> 3 Rounds of 400m + 600m + 800m Runs, with 2 min Rest between each effort.


5.24.14: Count Your Blessings

Screen Shot 2014-05-23 at 7_Fotor

5.24.14: AG Track @ 8:30am

WOD
8x 400m
– rest 2:00 between

Thursday was my 10 year anniversary. I feel very blessed. I’m passing that blessing on to you. I really thought about giving you 10 rounds of 400m runs, but instead we’ll keep it at a solid 8. Enjoy.

PIC: Cagney working the rope climbs like a champ. I’m not sure I’ve seen anyone that efficient and quick.

NOTE: No Class Monday.


CF Blog May 24

Team WODphoto-59
800m SB run (30/20)
100 Slam Balls
50 Push ups
100 Abmats
200 Double Unders
50 30/24 Box Jumps
2k Row Sprint 250 meters each (other partner holds plank while other rows)

***

Memorial Day Class Schedule:

8am, 10am and 12pm only


CF WOD May 24

Team WOD
800m SB run (30/20)
100 Slam Balls
50 Push ups
100 Abmats
200 Double Unders
50 30/24 Box Jumps
2k Row Sprint 250 meters each (other partner holds plank while other rows)


CF WOD May 25

7 min AMRAP
7 HSPU
7 Ring Rows
14 Lunge Jumps
Rest 1 min

8 min AMRAP
8 Renegade Rows (35/25)
8 Bird Pickers (35/25) Alternate each side.  Do opposite arm / leg
8 Wall Balls
Rest 1 min

200m farmers carry (1.5/1)
200m waiters walk


CF Blog May 25

7 min AMRAPphoto-60
7 HSPU
7 Ring Rows
14 Lunge Jumps
Rest 1 min

8 min AMRAP
8 Renegade Rows (35/25)
8 Bird Pickers (35/25) Alternate each side.  Do opposite arm / leg
8 Wall Balls
Rest 1 min

200m farmers carry (1.5/1)
200m waiters walk

***

Memorial Day Class times:
8am, 10am*, 12pm*

*in honor of Memorial Day, our friends at modPALEO will be serving up some free food following the 10 & 12 classes on Monday!!  


5.26.14: No Endurance Class: Happy Memorial Day!

FLG439

5.26: No Class

Happy Memorial Day!


CF Blog May 26

*Memorial Day Schedule: 8, 10 & 12 only *970143_644428092237501_181242092_n

WOD: (from 5/27/13)
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups and air squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body armor,
wear it.

***

Momma’s Quote of the Week:  “Ceremonies are important. But our gratitude has to be more than visits to the troops, and once-a-year Memorial Day ceremonies. We honor the dead best by treating the living well.”—Jennifer M. Granholm

***

In honor of Memorial Day, modPALEO will be serving up some FREE FOOD following our 10am and 12pm classes!!!

***

“Murph” – in honor of Lt. Michael Patrick Murphy, a Navy SEAL who was killed in June 2005 in Afghanistan after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. Despite his wounds, Murphy returned to his unit’s location after making contact with headquarters and continued to fight until he died. He was awarded the Medal of Honor, the United States military’s highest decoration, for his actions.


BC 5/26

Memorial Day> Rest + Remember.


CF WOD May 26

WOD: (from 5/27/13)
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups and air squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body armor,
wear it.


0526This is a day that we thank our military. Primarily those who have given their lives for our Freedom. I think it’s important to also remember those who are veterans of war and active military. For the work they do daily, have done for years, and will do for years to come. No matter your political affiliation, religion or thoughts on warfare… we are nothing without those who protect us. Always thank a service man or woman when you see them. [hr]

Memorial Day> Rest. Remember.


BC 5/27

Tuesday> Sprints + Burpees + Crawling + Other Stuff


CF Blog May 27

Strength: Hang Power Clean 1RMphoto-61

WOD:
5 Rounds
5 Hang Power Cleans (135/95)
250m Row
15 Sledgehammer Strikes
1 min Plank Hold

***

Courtesy of The Tabata Times:

Imaging And High Intensity Peak Performance

This is Part 12 in the series on Mental Strength and High Intensity Athletic Performance.

A champion will take the time to see what they want to happen, while the also-ran’s will only see what they hope will never happen. In both cases, these individuals are doing some form of mental rehearsal. The biggest difference here is one allows for peak athletic performance to be achieved, while the other one holds the others back.

Our peak performance happens long before we go into a competition (even before we meet up at CrossFit) to do a high intensity athletic performance. This begins in the head and finishes when we are in the moment.

You will notice there is a lot written about mental rehearsal, so this could come across as being redundant. However, there is a point I need to make about the manner I use to coach mental imagery: your mental rehearsal will use all your senses VAKOG (visual, auditory, kinesthetic, olfactory and gustatory) in order to experience the peak performance beforehand as completely as possible. Why? A mental rehearsal goes beyond visualization, which only uses one of your senses.

Mental Imagery

With mental imagery, the athlete will use all his senses and take the time to imagine himself in an environment doing a specific activity. This could be in the final moments of a game on the field or pushing themselves harder during a certain CrossFit WOD and giving that extra effort to really make an impact while doing their high intensity athletic performance. In each scenario, the athlete should be successful and try to feel — physically and mentally — the success of the performance.

Why is mental imagery important?

You can use mental imagery to:

  • Familiarize an athlete with a competition site or course.
  • Motivate athletes by having them pull images that are associated with the goals for the session and to recall feelings and images when they were successful against a competitor or when they hit a new peak during CrossFit training.
  • Perfect the skills and skill sequences an athlete is using in order to reach high intensity athletic performance.
  • Focus on the positive outcomes rather than on the negative outcomes that are possible.
  • Alter the focus of athletes when necessary. If things seem sluggish, have them focus their attention on things that can get them back to their A game.
  • Find success where the individual sees himself performing skills properly and reaching the desired outcome each time.
  • Prepare the athlete for success, by having them do a mental run-through of the performance, focusing on the essentials and ensuring that they have the feelings and focus they need – whether it is during an event on the field, during practice, or during a CrossFit event or other high-intensity performance.

The athlete’s imagery shouldn’t focus on the actual outcome, but the actions needed to reach the desired outcome.

Continue reading…


CF WOD May 27

Strength: Hang Power Clean 1RM

WOD:
5 Rounds
5 Hang Power Cleans (135/95)
250m Row
15 Sledgehammer Strikes
1 min Plank Hold


0527
Reading assignment:
Your Food Is Poisoning You, via Outside Magazine

Don’t miss tomorrow’s workout. It’s sure to be one for the ages. Meet at the Met Wednesday morning. Also, BC Social Wednesday night at Pint Central.[hr]

Tuesday> WoD1: 2 Rounds… 2:30 to Complete 1x 100m Sprint (50m forward/50m backward) + 10 Burpees + Max Sit Ups. /Rest30 sec/ 2:30 to Complete 2x 100m Sprint + 10 Burpees + Plank Hold /Rest 30 sec/ 2:30 to Complete 3x 100m Sprint + 10 Burpees + Max Flutter Kicks. WoD2: 10-1 alterntaing Bar Rows & Push Ups. WoD3: 3x Long Hill Sprint.


5.28.14: Good Old Conditioning

photo

5.28.14: The Pit @ 6am

WOD
Run 800m (but must do 3x Hills in middle of run)
40 Lunges
30 Mountain Climbers
20 Pushups
Run 200m
40 Calories on the AirDyne
30 Double Unders
20 Burpees
Run 200m
40 Squat Jumps
30 KB Swings
20 Pullups
Run 800m (but must do 3x Hills in middle of run)


BC 3/28

Wednesday @ the Met> …


CF Blog May 28

WOD:2580_74542505567_2765731_n
AMRAP 15
400m Run
10 DB Push Press (45/30)
20yd Bear Crawl (10yd down and back)
15 Ball Slams

Post WOD: Group Stretch

***

Happy Birthday to the guy who makes this amazing Ultimate community possible!!!  

Hope it’s a great one, LB!


CF WOD May 28

WOD:
AMRAP 15
400m Run
10 DB Push Press (45/30)
20yd Bear Crawl (10yd down and back)
15 Ball Slams

Post WOD: Group Stretch


0528Hope you enjoyed that workout this morning…

People, get ready! June’s Challenge is all on you. You decide the Challenge. All we ask is that you stick to it. What’s something missing from your life that you know you need to taking into account or acting on? OR, what’s something currently IN your life, that you know you could do without? Well, let’s act on it. For one month. And see what happens from there. Consider this an opportunity to reset an item in your life. Sure, there are several things you could apply to this Challenge, but let’s just focus on one for now. Then, add something else to the list once you’ve conquered the original.

Examples:
No beer for the month of June. (this is mine, FYI)
8 hours of sleep per night.
30 minutes of reading per day.
10 minutes of silenced down-time per evening.
Flossing every day.
Cutting out sodas.
Not eating anything that comes packaged in a box.

…the possibilities are really endless. The important part is to identify what’s worthwhile and feasible for you.

Nothing in that list of examples works for you? Great, come up with your own. It’s your Challenge! Do us all a favor and post yours below in the “comments” section of this post. Then we can all be held accountable. Make it realistic. But make it real, too…

*Meet us at Pint Central on Central Ave in Plaza Midwood this evening at 6 PM for a little social time.[hr]

Wednesday> “Pain Train, Part Deux”


BC 5/29

Thursday> A hodgepodge of things aimed at making you a better person.


CF Blog May 29

WOD:photo-63
5 Rounds
5 Deadlifts (275/185)*
3 HSPU (Strict)
25 Abmat Sit-ups
30 Double Unders

*use no more than 60% of your 1RM

Post WOD: Foam Roll

***

Memorial Day Thanks…

Thank you to everyone who came out on Monday to complete Memorial Day “Murph.”  We know it’s a tough WOD, but it is the difficulty that provides a forum for us to remember, reflect, and honor all those who have fallen in the line of duty. 

photo-62And of course, a HUGE “thank you” goes out to modPALEO for providing amazing, nutritious, and free food to our members on Monday.  If you haven’t tried modPALEO yet, you should.  They are AMAZING – in addition to cooking up delicious, locally sourced food, they are huge supporters of the community.


CF WOD May 29

WOD:
5 Rounds
5 Deadlifts (275/185)*
3 HSPU (Strict)
25 Abmat Sit-ups
30 Double Unders

*use no more than 60% of your 1RM

Post WOD: Foam Roll


0529rrrr-an-dom.

Famous Stunt Doubles // Business Insider

Flossing // BBC

PW Probs // BuzzFeed

Food Stamps // Huffington Post

1 Yr in Oklahoma // Mashable

Mix Tapes! // OkayPlayer

Food-Tobacco // National Journal

Axl vs Patton // Consequence of Sound

Start Here // Life Buzz

Pre-purchase habits // Inc.

Disease in the Nails // Business Insider

Record-obsessed // Esquire

Bikini-Ready? // Huffington Post

Why You Get Mosquito Bites // Business Insider

Red Meat, Eggs, Butter… cholesterol? // New Orleans Advocate

Juicing vs Blending // TakePart

Rock Stars Know what Sucks // Mandatory

Brotherly Farewell // Funker530

Trust Like the FBI // Business Insider[hr]

Thursday> Speed: 10x Partner Band Sprints. Core: 3x1min Plank Hold. Rest for 30 seconds between. Strength: 50 Dips. Finisher: 5x Wall Sits for 30 seconds with 15 seconds rest


BC 5/30

Friday> “Bootcamp Murph”


CF Blog May 30

Strength: Thruster 1RMphoto-64

WOD: (from 2/3/14)
“Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

***

New Protein in Stock!!

**We have a new shipment of Stronger Faster Healthier Whey and Recovery Protein.

**And, we are pleased to now offer Eat The Bear (EBT) Protein.

The Whey Pure Isolate is $50 and comes in delicious flavors – Chocolate Peanut Butter, Ice Cream Sandwich, and Cinnamon Bun

The All-Natural is $40 and is available in both Vanilla and Chocolate

IMG_1264

“Some days you eat the bear, and some days the bear eats you.”

 

WHY ETB FIT?

ETB Fit is a fitness community, connecting members with personal athletes and other fitness minded individuals in support of personal wellness. By combining an active social platform and the highest quality sports nutrition and gear available, ETB Fit assists members as they work together to achieve their highest fitness and wellness goals. Did you know that ETB:

  • Is free of banned substances.
  • Discloses ALL ingredients on the labels.
  • Sources ALL ingredients from within the United States.
  • Supports clean and lean athletics by taking an active role in the communities of our customers to ensure the right education of young athletes and the responsible use of sport nutrition products.
  • Provides customers with direct access to ETB’s sponsored athletes for training and nutritional guidance…for FREE!

ETB FIT PHILOSOPHY

At ETB Fit, we believe that an extremely personalized and bespoke approach is the best way to achieve the fitness and wellness results that you desire. In our lives, we face many challenges each and every day. To that end we passionately believe:

  • Life is too short not to prioritize your own personal well-being.
  • Inspired, motivated people not only get results, they encourage the best from those around them.
  • If we surround ourselves with the right people, no challenge is so great that it cannot be overcome.

We understand that reaching your fitness goals is more complicated than taking supplements, reading books, watching DVDs or one’s own desire. Yet we also believe that, by utilizing appropriate, functional training methods and positive reinforcement, we can simplify the process and bring those goals within reach.


CF WOD May 30

Strength: Thruster 1RM

WOD: (from 2/3/14)
“Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups


0530“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. *Far right in the photo

Original posting of this workout on CrossFit HQ site, 2005.[hr]

“Murph” is a workout done in the CrossFit world at a lot of gyms on Memorial Day. We chose to put it at the end of this week since we were off on Monday (Thank You, Lt Murphy and all those who have paid the ultimate sacrifice). Since we don’t do a lot of pull ups, it’s been altered to suit our strengths and still push us hard. This is one of the “Hero” workouts that CF has created to Honor our fallen service personnel. Lt Murphy is also the subject of the book “Lone Survivor” by Marcus Luttrell, as well as the motion picture released in the past year that starred Mark Wahlberg.[hr]

Friday> “Bootcamp Murph” – 1 mile Run + 100 Push Ups + 200 Sit Ups + 300 Squats + 1 mile Run. Partition the Push Ups, Sit Ups and Squats as needed. Start and finish with a mile run.


5.31.14: Don’t Hate on the 848

5.31.14: AG Track at 8:30 am

WOD
Run 800m
– rest 2:00
Run 4x 400m
– rest 1:30 after each
Run 800m

We’re running hard this week. Intervals are medium to short, and we’re keeping the overall distance relatively short so you can keep your intensity high.

Video: Alexa Efraimson set the HS 1600m record this week by running a 4:33. And she’s only a Junior.


CF Blog May 31

WOD: (from 1/1/14)photo-65
“Beast 12”
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20”)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 Dumbbell Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

***

New Protein in Stock!!

**We have a new shipment of Stronger Faster Healthier Whey and Recovery Protein.

**And, we are pleased to now offer Eat The Bear (EBT) Protein.

The Whey Pure Isolate is $50 and comes in delicious flavors – Chocolate Peanut Butter, Ice Cream Sandwich, and Cinnamon Bun

The All-Natural is $40 and is available in both Vanilla and Chocolate

 


CF WOD May 31

WOD: (from 1/1/14)
“Beast 12”
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20”)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 Dumbbell Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs


CF Blog June 1

WOD: (from 3/11/12)photo-66
5 Rounds
5 HSPU
20 Ball Slams (30/20)
20 OHWL (45/25)
300m Row


CF WOD June 1

WOD: (from 3/11/12)
5 Rounds
5 HSPU
20 Ball Slams (30/20)
20 OHWL (45/25)
300m Row


April-2014

0401April’s Challenge:
The Plank.

Beginning today, you’ll hold Plank position for either 30 seconds or 1 minute (your choice). Each day moving forward, you’ll add 5 seconds to your total time. So, by April 30, you should be holding Plank for 195 seconds, or 3 minutes and 15 seconds. Start with a minute, you’ll be at 225 seconds, or 3 minutes and 45 seconds. You want a real Challenge? Start with 1 minute and add 10 seconds each day. That will land you at a 4/30 Plank hold of 5 minutes and 50 seconds. The important part of this Challenge will be to just stick with it. Don’t forget. It’s a small increment each day. Your core will thank you.

Keep your butt down.[hr]

Tuesday> WoD: For 15 minutes, on the minute, complete 40m Shuttle Run + 3 Burpees + 10 Sit Ups. Game: Crawling Hand Slaps. Finisher: Hill Sprints every 30 seconds for 5 minutes.



4.2.14: Run, Jump, Bike…Run More, Sweat A Lot

body-weight-crossfit-runner-e1387334359401

4.2.14: The Pit @ 6am

800m Run
100 Double Unders
200m Run
20 Calories on AirDyne
200m Run
3x 100m Sprints: Run Frontwards 50m/Backwards 50m
400m Run
4x Suicides (25m out/back, 50m out/back)
400m Run

The weather is improving, so we’re going to be outside as much as possible. We want you to keep moving and to keep moving fast. The movements and distances are varied to break up the work and to allow you to keep up the intensity.


BC 4/2

Wednesday> WoD: 30 Push Ups, 30 Walking Lunges, 800m Run; 20 Push Ups, 20 Walking Lunges, 400m Run; 10 Push Ups, 10 Walking Lunges, 400m Run.
Finish with Core Work.


CF Blog April 2

Skill: Double Unders – if you have DU’s do 3 x max rep DU’sphoto-18

WOD 1:
AMRAP 5
7 Toes 2 Bar
7 Wall Balls (20/14)
7 Burpees

Rest 3 minutes

WOD 2:
AMRAP 5
7 Ring Rows
7 Push-ups
7 Ball Slams (30/20)

Rest 3 minutes

WOD 3:
AMRAP 5
250m Row
25 Abmat Sit-ups

***

great post from our friends at modPALEO:

Food Quality and Your Health

by John Bartemus, Accelerate Chiropractic

foodqualityWhen speaking to groups about Paleo Nutrition, the room is often filled with people who have never heard the information before. These people are like I was before I learned the information, they are steeped in misinformation provided by Big Agriculture television commercials and the USDA’s MyPlate (formerly theFood Pyramid). They have been taught that food is food; and, a calorie is a calorie regardless of the source. Nothing could be further from the truth.

As an example, there is a very well known weight loss company/program that espouses that a calorie is a calorie, whether it comes from a grape or an M&M. To them, it doesn’t matter the source, as long as you are counting calories and not going over your daily allotment. Really?!

By this logic, you could eat all 2,000 of your daily allowed calories in M&Ms and be just as healthy as if you ate all 2,000 calories in grapes. Even when I was clueless about nutrition I would not believe this, and I know you are too smart for that logic too.

Inherently, we all know that food quality and food source matter. If we didn’t then we wouldn’t say things like “I shouldn’t have eaten that” or “I’ll be feeling that tomorrow.” How many of you have ever regretted eating a head of broccoli? Or a delicious grass-fed filet? None. But I know all of us have dominated a fast food meal or a large gluten bomb pizza and regretted it at one point or another.

So what is the point? The point is that food is not just food and a calorie is not just a calorie. The source of the food and calorie matters. The quality of the food and calorie matters. This is whymodPALEO does what they do. They know that the body is healthiest and functions its best when provided with food grown and sourced with the highest quality. This is why they go out of their way to use only grass-fed, local, pasture-raised meats and organically grown, local fruits and vegetables.

We have all heard “you are what you eat.” I like to also add, “you are what you eat, eats, too.” The quality of the diet of the meat you eat impacts your health. Take beef, for example. Cows are herbivores, they are grass eaters. They have a three-chambered stomach that is meant to digest and ferment grass. When cows eat grass on a real farm and have room to roam, they are happy cows. They are also Omega-3 fatty acid dominant cows. Meaning, their meat is heart healthy and anti-inflammatory. If you eat a healthy grass-fed cow, that beef is heart healthy and anti-inflammatory.

Cows that are raised on an industrial feedlot in Kansas are not happy cows. They are sad, sick cows. Why? Because they eat corn, soy, and alfalfa all day while standing in their own manure, unable to roam. Not only that, but the corn and soy they are eating have a high probability of being Genetically Modified. So not only are they not eating what they are born to eat, but they are eating Frankenfood. The cow’s three-chambered stomach cannot digest corn, soy, and alfalfa properly. This causes the cow’s immune system to attack the food with inflammation. Chronic inflammation causes the cow to be a pro-inflammatory Omega-6 fatty acid dominant cow. This cow develops cancer, tumors, heart disease, and obesity. If you eat beef from this cow every time you eat meat, will it make you healthy or sick?

Do you see now why quality and source matter? Do you see now that red meat isn’t bad? Only poor quality red meat raised at a poor source is bad. The same goes for your produce. There is a definite difference between organically grown, pesticide and herbicide free produce, and industrial produce.


CF WOD April 2

Skill: Double Unders – if you have DU’s do 3 x max rep DU’s

WOD 1:
AMRAP 5
7 Toes 2 Bar
7 Wall Balls (20/14)
7 Burpees

Rest 3 minutes

WOD 2:
AMRAP 5
7 Ring Rows
7 Push-ups
7 Ball Slams (30/20)

Rest 3 minutes

WOD 3:
AMRAP 5
250m Row
25 Abmat Sit-ups


0402MovNat

It’s a simple concept really. From their website: “MovNat is a physical education & fitness system based on the full range of natural human movement abilities. These include the locomotive skills of walking, running, jumping, balancing, crawling, climbing & swimming. In addition we practice the manipulative skills of lifting, carrying, throwing & catching. How we move is how we train.”

I had the privilege of joining one of their workshops this past weekend. The way I describe to folks is learning to play like a kid again. You know all those things you used to do when you were a kid? Looking for things to pick up, to throw, balance on and walk across, climb and conquer? That’s basically what this is. But they start with the basics, the stuff you’ve spent all these years UNlearning. I’m talking bare bones: posture and breathing. It’s amazing how much we take those two items for granted, and how they genuinely affect the quality of our everyday movement and life.

Primal playtime. I haven’t been this sore in a long, long time. And I had a lot of fun getting this sore. I know Bryan has done this workshop. Seek one out.

The takeaway: keep moving. Keep playing. It’s not about simply making time to work out in a controlled environment. It’s about just being active. Go outside and play. [hr]

Wednesday> WoD: 30 Push Ups, 30 Walking Lunges, 800m Run; 20 Push Ups, 20 Walking Lunges, 400m Run; 10 Push Ups, 10 Walking Lunges, 400m Run.
Finish with Core Work.

 


BC 4/3

Thursday> WoD1: Every 2min for 10min – Full Hill Run. WoD2: 12min AMRAP – 1 Wall Walk, 5 Mtn. Climbers, 5 Squats*  (*add 5 Mtn. Climbers and Squats each round)


CF Blog April 3

Strength: Weighted Chin-ups 5-5-3-3photo-19

WOD: (HQ 4/2/13)
10 Shoulder Press (115/75)
15 OHS (115/75)
20 Push Press (115/75)
25 Front Squats (115/75)
30 Push Jerk (115/75)
35 Back Squats (115/75)

*20 minute cap on WOD*

***

More food for thought from RealFoodLiz.com:

Why ghee is good for you (inside AND out!)

After having spent over a decade of my life in the trenches of fat-phobia; specifically saturated fat-phobia, I KNOW how hard it is to believe that ghee is good for you.

Ghee – which is a type of clarified butter; or, butter with all milk solids removed – has a long history in Indian cuisine. It’s delicious, sure. It’s unprocessed. You can make it at home (in contrast to the fats of conventional wisdom, which are birthed in a factory.) It’s basically all the goodness of butter, concentrated. What could be better?

But healthy? Naaah. Couldn’t be.

After all, not only is ghee an animal fat, but it’s a highly saturated animal fat. And if decades of Diet Industry conditioning has taught us anything, it’s that we should work out in thong leotards and leg warmers saturated animal fat is bad. Dangerous. Unhealthy.

And we shouldn’t just quit the sat fats. We should replace them with highly processed fats like corn oil, soybean oil, and canola oil. After all, nature’s got it all wrong. We need to get our food from factories.

Huh?

I busted the low-fat myth in my 7 reasons fat is your friend post, and I tackle all the saturated-fat-phobia AND animal-product-phobia at length in Eat the Yolks(If I do say so myself, it’s the PERFECT read for the Paleo, Primal and Real Food skeptic.)

In short – and this is stated in this study – “there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of [heart disease]“. As I discuss in my book, the cholesterol-satfat-heart disease triumvirate is finally circling the drain, too. From Eat the Yolks:

Saturated fat was demonized in the first place because we thought it raised cholesterol, which freaked us out because we’d been told that higher cholesterol led to heart disease. At some point, we stopped caring about the whole proposed chain of events—false as it is—and decided that saturated fat “clogged arteries” too, as if the human body were just a big jumble of copper plumbing and any type of fat or cholesterol would plug us up….

It sounds dumb because it is dumb. All the bullgarbage of the low-fat movement distracted us from the fact that real, natural fats like ghee (NOT factory-made, highly processed junk like corn oil, soybean oil, and canola oil) are the way to go.

(The bullgarbage has also led us to forget that animals are meant to be raised in a natural environment, on their natural diets; not in factory farms. This is why I don’t recommend animal products when you don’t trust the source. When I say “natural,” THAT is what I mean.)

Real, natural fats are awesome for good reason: They’re stable (that’s what saturated means), and they’re nutritious. Ghee, especially, is chock-full of nutrition. Isn’t that what we need? Nutrition?

 Continue reading… 


CF WOD April 3

Strength: Weighted Chin-ups 5-5-3-3

WOD: (HQ 4/2/13)
10 Shoulder Press (115/75)
15 OHS (115/75)
20 Push Press (115/75)
25 Front Squats (115/75)
30 Push Jerk (115/75)
35 Back Squats (115/75)

*20 minute cap on WOD*


0403Randoms

How big thinkers spent their days // DailyMail

Blues Bros go Legos // uncrate

Why we got gatter during the “fat-free” boom // NPR

Shakespearean Wordsmithing // Business Insider

Make Chipotle Employees Hate You // BuzzFeed

Madlib // Spin

Fish Fly // uncrate

Apple Breaks into Fitness // Outside Mag

Religion // Business Insider

The phrase “point of fact” annoys me.[hr]

Thursday> WoD1: Every 2min for 10min – Full Hill Run. WoD2: 12min AMRAP – 1 Wall Walk, 5 Mtn. Climbers, 5 Squats*  (*add 5 Mtn. Climbers and Squats each round)


CF Blog April 4

Strength: RDL 3-3-3-3photo-20

WOD:
3 Rounds
400m Med Ball Run (20/14)
30 Double Unders
1 Rope Climb
25 Abmat Sit-ups
15 Sledge Hammer Strikes

POST WOD: Group Stretch/Foam Roll

***

Last Call!!  The Blood Drive is tomorrow, 10-1!!!  I’ll bring cookies 🙂

*Tips for a Successful Donation*

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

Answers to Commonly Asked Eligibility Questions

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

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

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

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

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

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

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

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

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

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

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

 


CF WOD April 4

Strength: RDL 3-3-3-3

WOD:
3 Rounds
400m Med Ball Run (20/14)
30 Double Unders
1 Rope Climb
25 Abmat Sit-ups
15 Sledge Hammer Strikes

POST WOD: Group Stretch/Foam Roll


0404Try this.

Stand up. Put your feet directly under your hips. (not outside your hips, directly underneath your hips. Now, squeeze your cheeks together and turn your hips under and forward. If that moved your knees forward, put ’em back underneath your hips. Now, engage your abs. Set your gaze as neutral, looking straight ahead. Then pick your shoulders straight up toward your ears, roll them back as far as you can and bring them down so your arms are straight in your shoulder sockets and your scapula are retracted against the back of your rib cage. Now imagine a string pulling the top of your head toward the ceiling.

Great.

Unclench your butt cheeks without adjusting anything else as set in the description above.

This is how you should stand all the time.

This is your natural posture.

If it doesn’t feel natural, work on restoring it.

Happy Weekend.

[hr]

Friday> @moga


4.5.14: Determined

010

4.5.14: AG Track @ 9:30am

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

We’re going to keep trying until we can get this one in. If there’s a game going on, we’ll still get a run in. Meet to the left of the track (near the gazebo), and we’ll go to plan B. Otherwise, I’ll see you on the track

Picture: Josh Bridges on the sand run at the Crossfit Games back in 2011 smoking everyone on the first WOD.


BC 4/4

Friday> moga


CF Blog April 5

TKphoto-21

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

***

 

TK_Hero_th.jpg

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

***

Good luck to our Cooper River Bridge Runners!!!  Go get ’em!!!


CF WOD April 5

WOD: “TK”
AMRAP 20
8 Strict Pull-ups
8 Box Jumps (36/28)
12 KB Swings (2/1.5)


CF Blog April 6

WOD:

Cody PR'd yesterday - first time donating!
Cody PR’d yesterday – first time donating!

800m run
21 Wall Balls (20/14)
21 DB Snatch (35/20)
21 Abmat Sit-ups
400m Run
15 Wall Balls (20/14)
15 DB Snatch (35/20)
15 Abmat Sit-ups
400m Run
9 Wall Balls (20/14)
9 DB Snatch (35/20)
9 Abmat Sit-ups
800m Run

Post WOD: if time 5 frame Rowling Match


CF WOD April 6

WOD:
800m run
21 Wall Balls (20/14)
21 DB Snatch (35/20)
21 Abmat Sit-ups
400m Run
15 Wall Balls (20/14)
15 DB Snatch (35/20)
15 Abmat Sit-ups
400m Run
9 Wall Balls (20/14)
9 DB Snatch (35/20)
9 Abmat Sit-ups
800m Run

Post WOD: if time 5 frame Rowling Match


4.7.14: Lucky Shot

tumblr_ms3f72TcdP1rsftapo1_1280

WOD:
Run 1200m (rest 1:00)
Run 400m (rest 2:00)
Run 1200m (rest 1:00)
Run 400m (rest 2:00)

 

Note: The weather does not look like it’s going to be in our favor tomorrow, but we’re hoping we’ll get lucky. I will post both here and on FB if we need to cancel.


BC 4/7

Monday@Met> WoD 1: 50-40-30-20-10 Lunges with 10-20-30-40-50 Sit Ups. WoD 2: “Invisible Fran” 21-15-9 of Squats and Push Ups. WoD 3: Suicides. **PLUS Plank.


CF Blog April 7

Strength: Front Squat 5-5-5IMG_1334

WOD: “Tabata Twist” – finish as quickly as possible using tabata intervals
30 KB Swings (1.5/1)
30 Dynamic Push-ups
30 Jumping Squats
30 Ring Rows
30 Wall Balls (20/14)
30 Burpees
30 Abmat Sit-ups
30 Jumping Lunges (sub lunge steps)

***

Momma’s Quote of the Week:  “A good coach will make his players see what they can be rather than what they are.”—Ara Parseghian

***

Some snatch tips from Boxlifemagazine.com:

COMMON SNATCH MISTAKES & HOW TO CORRECT THEM

By Daniel Camargo

 

As complicated as Olympic weightlifting movements may seem, they really are simple. Some athletes might disagree when I say that the snatch is easier to learn than the clean and jerk. Why? Because they don’t feel a sense of control with their center of gravity.

Remember, an object’s center of gravity isn’t the ‘center’ of the object, but rather the point where the object can be balanced. As it relates to your body and the barbell during a lift, your center of gravity (or weight distribution) will always shift towards whichever is heavier. So when the bar is light, the center of gravity shifts towards your body. However, when the bar has heavy load, it will move towards the barbell. This is why it takes strength, coupled with speed, to keep us from leaning forward during these lifts. The overhead movement in the snatch challenges our sense of balance.

Let’s break down some common mistakes, to help you find the joy in the snatch.

Mistake #1: Jumping forward
The most common mistake athletes make.
When performing the snatch your feet can do one of two things: stay in one spot or hop back a little—and I mean a little; given that we receive the bar just behind our heads, moving back may be natural. What you should never do is jump forward, breaking the frontal plane. Doing so makes the bar feel heavier—and much harder to chase.

3 times you might make the mistake of jumping forward:

1. During liftoff, because you are: a) distributing your weight onto your toes in your initial pull as a result of bending your elbows early, your knees being too far forward, or no core activation; or b) not completely active— allowing your hips to rise prior to the bar leaving the ground, which may cause you to lean forward. Whether it’s weight distribution to the toes or fast hips shooting up, any forward movement at this stage of the lift throws you off course– making you jump forward even if the rest of your technique is spot on.

Corrections & Cues

  • Drive your heels into the floor when picking up the bar. Though you can set up on mid-foot, once you start lifting do not lean back—keep your weight on your heels.
  • Remember to move your hips at the same time as you move the bar. Your hips shooting up faster will cause you to lean forward.
  • Keep your chest up as you lift and focus on a spot right in front or slightly above your line of sight, to ensure you stay on your heels.

2. During the transition, because you are: shifting your hips too far into the bar; or simply shifting your weight to your toes too early during the transition, therefore having to jump forward to catch the bar. Remember, the bar must come back into your body, not your body into the bar.

Corrections & Cues

  • Practice hang snatches—specifically mid-hang (above knee) and high-hang (mid quadriceps). Starting from the hang will force you to use proper mechanics.
  • Practice romanian deadlifts to work the posterior chain and focus on proper heel distribution at a slower pace than that of the snatch.
  • Have a coach cue you to delay your jump (triple extension aka 2nd pull) and to be patient during your transition. Don’t rush. Trust the movement.

3. During the 2nd pull, because you are: not keeping the bar close to your body. You keep control of the bar the closer to you it is. If the bar hits your hips the contact should be up not out.

Corrections & Cues

  • Practice the power position snatch—it’s fastest way to fix this mistake. You’ll find it nearly impossible to do this lift right if you are letting the bar out too far.
  • You can also try dip snatches and high pulls.
  • Have a coach cue to you to remain vertical, to aim for your chin and to use more leg drive rather than hips. Less hips, more legs.

Mistake #2: Bending your arms
During the snatch, bending your arms too soon can result in a loss of power. Some tension and slight bending of the arm is okay if you keep that bend all the way into the receiving position. The wrong type of ‘arm bending’ is when you straighten your arms during the jump, and bend them a second time. This bend, straighten, then re-bend is what causes a loss of velocity. Either the bar will slow down or you will develop a hitch at the hips and stop.

Continue reading…


CF WOD April 7

Strength: Front Squat 5-5-5

WOD: “Tabata Twist” – finish as quickly as possible using tabata intervals
30 KB Swings (1.5/1)
30 Dynamic Push-ups
30 Jumping Squats
30 Ring Rows
30 Wall Balls (20/14)
30 Burpees
30 Abmat Sit-ups
30 Jumping Lunges (sub lunge steps)


0407This is my new favorite article. The 12 New Rules of Fitness. This lays it out pretty nicely. The basics. Supplements, Vitamins, Sleep, Diet, Intensity, Rest, Hydration, Specificity, Age and Salt: it’s all here. Carve a few minutes to read this puppy.[hr]

Monday@Met> WoD 1: 50-40-30-20-10 Lunges with 10-20-30-40-50 Sit Ups. WoD 2: “Invisible Fran” 21-15-9 of Squats and Push Ups. WoD 3: Suicides. **PLUS Plank.


BC 4/8

Tuesday> WoD: For 15 minutes, alternate 1 min Jump Rope and 30 sec Burpees. Finish with 8 Stair Runs.


CF Blog April 8

Strength: Deadlift 5-3-3-1-1photo-23

WOD:
3 Rounds
15 Pull-ups
10 Box Jumps (24/20)
5 HSPU
10 Back Extensions
1 Rope Climb
400m Run

***

If you want a good laugh, click the picture
15WD_eREgaTsWY3uerfVCndQ

 

 

 

 

 

 

 

***

Ultimate Crossfit  

Buddy/Mentor Program

We are looking for a few good Mentors to provide support, guidance, and assistance to our recent Foundations Program Graduates. 
The idea is to provide a smooth transition for our newest members from the smaller Foundations classes into the bigger group classes. 
Think of it as a kind of “show you the ropes” role. 
We will pair you with somebody based on when you workout. 

If you are interested in being a buddy to our new additions, or if you are interested in having a buddy at the gym to help you get started please contact tricia@ultimatecrossfit.com with your name and time of day that you workout.


CF WOD April 8

Strength: Deadlift 5-3-3-1-1

WOD:
3 Rounds
15 Pull-ups
10 Box Jumps (24/20)
5 HSPU
10 Back Extensions
1 Rope Climb
400m Run


0408Here are some (harmful) ingredients that are commonly found in beer:

  • GMO Corn Syrup
  • GMO Corn
  • High Fructose Corn Syrup
  • Fish Bladder
  • Propylene Glycol
  • Monosodium Glutamate (MSG)
  • Natural Flavors
  • GMO Sugars
  • Caramel Coloring
  • Insect-Based Dyes
  • Carrageenan
  • BPA

Mmmm… beer. Some are worse than others.[hr]

Tuesday> WoD: For 15 minutes, alternate 1 min Jump Rope and 30 sec Burpees. Finish with 8 Stair Runs, rest over back side of hill.


BC 4/9

Wednesday> Stability: 5×5 Plank Walk-outs with Push Up. Power: Over-the-Head Slam Ball Throw – 100yards. WoD: 4mins Max Rep Ball Slams – Goal is 100 – 1min rest, then, 2 Extreme Jacks per penalty rep.


4.9.14: Rolling Hills

uphill_kids

4.9.14: The Pit @ 6am

WOD:
Prowler Push: 5x :30 on/:30 off
Walk to hill with KB’s (1.5/1)
Hills: 10x Sprints
Walk back with KB’s (1.5/1)
Then, 1 Mile Run

We are going non-stop (but there will be time to rest and breath). This type of workout can push you as much as you push yourself. We’re teaching ourselves to run when we’re tired, to push through that feeling, and see that you’re more than capable of still going fast.

The sprints should be strong and fast but not all out. Save some for the mile. The mile should be the part where you push as hard as you can.


CF Blog April 9

Strength: Push Press 3-3-3-1-1photo-24

WOD:
AMRAP 15
300m Row
10 Power Cleans (95/65)
10 Front Squats (95/65)
10 Push Press (95/65)
10 Floor Wipers (95/65)
10 Lateral Burpees (Over the Bar)

POST WOD: Stretch/Foam Roll

***

THE INTRO

Hi, I’m Ryan from Gold Medal Bodies.

Anthony, being the super cool guy he is, asked me to give you guys a nice starting program for hitting handstands. For those of you who don’t know me, I have a thing for being upside down and helping people get strong with various gymnastic type movements.

Anthony and I were talking about training, and when he asked if I could share some tips about handstand work, I was pumped! I love handstands and all the benefits you get from practicing them.

Besides the fact that handstands make a great party trick, they’re a great start towards more difficult inverted and hand balancing maneuvers.

So what’s so great about handstands?

Well, when you do them right, handstands strengthen pretty much every muscle you have. Obviously, your shoulders and arms will get much stronger in overhead activities, and you’ll also notice some great improvements in your core strength. The strength and balance you get from doing handstands transfers over to a lot of other physical activities.

And let’s face it, being able to pop into a handstand wherever you are is pretty damn cool.

Now, I know what some of you are probably thinking.  “I can’t do that! I’ll break my head!” Handstands can be intimidating since there is always the possibility of crashing.

But, I promise, if you follow the progressions that I’m sharing with you today, you’ll get there as safely and as quickly as possible.  There is no reason why you shouldn’t get the handstand, or even make your current handstand better than it already is.

4 Basic Steps to Handstand Mastery

When I teach my clients to do a handstand, I generally take them through the following four stages:

  • Facing the wall
  • Facing away from the wall
  • L-Handstand using a wall
  • Freestanding Handstand work

But before you dive in and start taunting gravity, there are two things that you have to do to get ready for safe and productive handstand work—strengthen your wrists and ingrain the “hollow body” position.

Preparing Your Wrists

First we’ll start with wrist prep. If your wrists are weak, your handstand will be weak.

This is also one of the most common complaints I receive from people that have tried working on handstands and other handbalancing in the past. They just can’t carry weight properly on their hands.

That’s why we really need to focus on strengthening our wrists using the three variations below.

Fingers Forward

The first is with our hands flat and fingers facing forward. Make sure to keep your arms straight. Rock forward and bring your shoulders past your fingers and hold for 3 seconds. Relax, then repeat for a total of 5 reps.

Fingers Backward

Next we’ll take our fingers backwards and sit back, holding for 3 seconds for 5 reps. Don’t let the heels of your hands come up off of the ground.

Palms Up, Fingers Backward

For the final wrist prep, turn your hands over with palms facing up.  Keep your fingers facing your knees and sit back, holding for 3 seconds for a total of 5 reps.  If you have trouble keeping your arms straight, move your hands closer to your knees.

 Continue Reading…


CF WOD March 9

Strength: Push Press 3-3-3-1-1

WOD:
AMRAP 15
300m Row
10 Power Cleans (95/65)
10 Front Squats (95/65)
10 Push Press (95/65)
10 Floor Wipers (95/65)
10 Lateral Burpees (Over the Bar)

POST WOD: Stretch/Foam Roll


JLWhen I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.

~ John Lennon[hr]

Wednesday> Stability: 5×5 Plank Walk-outs with Push Up. Power: Over-the-Head Slam Ball Throw – 100yards. WoD: 4mins Max Rep Ball Slams – Goal is 100 – 1min rest, then, 2 Extreme Jacks per penalty rep.


BC 4/10

Thursday> WoD 1: AMRAP 5 of: partner 1 does 10 boxer sit ups / partner 2 holds plank *score is total rounds/reps. WoD 2:, AMRAP 5 of: partner 1 max row boats / partner 2 sprints *score is total row boats. Then 800m Run TT. Then repeat first AMRAPs for 2.5 minutes with goal of attaining half rounds/reps.


CF Blog April 10

Strength/Skill: Goat Work 15 minutesphoto-25

WOD:
3 Rounds
100 Jump Rope Singles
10 Renegade Rows (45/30)
10 Toes 2 Bar
15 KB Swings (2/1.5)
300m Row

***

Coming soon to Ultimate Crossfit…

the Functional Movement Screen

The Functional Movement Screen (FMS) was developed by Gray Cook and Lee Burton to screen athletes for mobility, motor control and/or stability issues. The following organizations are currently using the screen to help assess professional athletes’ risk for injury: NFL, PGA, NBA, NCAA, & MLB.

The goal of the screen is to reduce compensation and decrease injury risk, by targeting an athlete’s faulty movement patterns and reducing compensations that have been created through dysfunctional training. The screen is made up of 7 exercises, looking at how your body moves as a whole. The results of the screen will then help us develop an individualized program of corrective exercises for you to help work on any weaknesses or imbalances that you may have.

If you continue to train with dysfunctional movement (i.e. weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to workout at your highest potential.

More information on our FMS Pilot Program will be coming soon. Be sure to check the website for updates. If this is something that you are interested in please email mike@ultimatecrossfit.com

CF WOD April 10

Strength/Skill: Goat Work 15 minutes

WOD:
3 Rounds
100 Jump Rope Singles
10 Renegade Rows (45/30)
10 Toes 2 Bar
15 KB Swings (2/1.5)
300m Row


0410Randomnosities from around the e-world:

7 Habits of SEALs // Business Insider

On Sexism // UpWorthy

The Human Experience // Distractify

How white are you? // BuzzFeed

Are you truly happy? // Elephant Journal

Former NE Patriot Tedy Bruschi runs the Boston Marathon // Runners World

This watch // Garmin

Cardio, according to weightlifters // Catalyst Athletics

Food Quality // John Bartemus, via modpaleo

Beef prices up // Outside Online

Memorial Day trail race at USNWC // USNWC

Be More Attractive // Business Insider

Stunting Tree Growth in CLT // Charlotte Observer

#1 ingredient I DON’t want in my face wash // UpWorthy

Facebook does not like small business, IMO.

Next Wednesday will be a fun workout. Be sure you’re there.[hr]

Thursday> WoD 1: AMRAP 5 of: partner 1 does 10 boxer sit ups / partner 2 holds plank *score is total rounds/reps. WoD 2:, AMRAP 5 of: partner 1 max row boats / partner 2 sprints *score is total row boats. Then 800m Run TT. Then repeat first AMRAPs for 2.5 minutes with goal of attaining half rounds/reps.


CF Blog April 11

Strength: Snatch OTM for 10 minutesphoto-26

WOD:
Start w/400m OH Plate Walk (45/25) – use old thick plates

then 3 Rounds of
20 Ball Slams (30/20)
20 Double Unders
20 Wall Balls (20/14)

Finish w/400m OH Plate Walk (45/25)

POST WOD: Stretch/Foam Roll

***

Coming soon to Ultimate Crossfit

the Functional Movement Screen

The Functional Movement Screen (FMS) was developed by Gray Cook and Lee Burton to screen athletes for mobility, motor control and/or stability issues. The following organizations are currently using the screen to help assess professional athletes’ risk for injury: NFL, PGA, NBA, NCAA, & MLB.
The goal of the screen is to reduce compensation and decrease injury risk, by targeting an athlete’s faulty movement patterns and reducing compensations that have been created through dysfunctional training. The screen is made up of 7 exercises, looking at how your body moves as a whole. The results of the screen will then help us develop an individualized program of corrective exercises for you to help work on any weaknesses or imbalances that you may have.If you continue to train with dysfunctional movement (i.e. weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to workout at your highest potential.

More information on our FMS Pilot Program will be coming soon. Be sure to check the website for updates. If this is something that you are interested in please email mike@ultimatecrossfit.com

***

Ultimate Crossfit  

Buddy/Mentor Program

We are looking for a few good Mentors to provide support, guidance, and assistance to our recent Foundations Program Graduates. 
The idea is to provide a smooth transition for our newest members from the smaller Foundations classes into the bigger group classes. 
Think of it as a kind of “show you the ropes” role. 
We will pair you with somebody based on when you workout. 

If you are interested in being a buddy to our new additions, or if you are interested in having a buddy at the gym to help you get started please contact tricia@ultimatecrossfit.com with your name and time of day that you workout.

 


CF WOD April 11

Strength: Snatch OTM for 10 minutes

WOD:
Start w/400m OH Plate Walk (45/25) – use old thick plates

then 3 Rounds of
20 Ball Slams (30/20)
20 Double Unders
20 Wall Balls (20/14)

Finish w/400m OH Plate Walk (45/25)

POST WOD: Stretch/Foam Roll


BC 4/11

Friday> WoD: 10 Rounds of 10 Broad Jumps, 10 Extreme Jacks, 10 Yard Sales, 10 Super Stars, Run Backwards to Start. Finish w/ short group run.


photoMake sure you come out next Wednesday. It’s gonna be a good one…

The above video demonstrates one reason we prefer functional movements.

The pic is of some familiar faces from last week’s Cooper River Bridge Run. Allyson was there, too. Good times. Get outs this weekend and enjoy some activity and Vit D. (one option is to hit up Endurance class at AG Middle School track Saturday@9:30AM)

To our new friends who have recently joined us, and those just re-joining us, don’t forget about DOMS. It’s real. It happens. Here’s more.[hr]

Friday> WoD: 10 Rounds of 10 Broad Jumps, 10 Extreme Jacks, 10 Yard Sales, 10 Super Stars, Run Backwards to Start. Finish w/ short group run.


4.12.14: Fast Track

Screen Shot 2014-04-09 at 9.17.37 PM

4.12.14: AG Track @ 9:30am

WOD:
Run 1200m (rest 1:00)
Run 400m (rest 2:00)
Run 1200m (rest 1:00)
Run 400m (rest 2:00) –

Back in action on the track. We’re mixing up some long with some short. The 1200’s and 400’s should be run at the same pace. Goal pace is to maintain what your mile race pace would be.

Click on the pic above and it takes you to a video of Shelly Ann Fraser Pryce training with the Jamaican men.


CF Blog April 12

IMG_7551
Kyle representing UCF at the fights. From L to R – Steve Hall, Kurtis Cloward, Cory Von Egidy, Kyle Harrell (Boxing with Kyle)

WOD: “Broken Angie”
10 Rounds
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats

Finish w/800m Run – score is total time including Run


CF WOD April 12

WOD: “Broken Angie”
10 Rounds
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats

Finish w/800m Run – score is total time including Run


CF Blog April 13

WOD: “Partner WOD”photo-27
400m Med Ball Run (20/14) – switch at the 200 turnaround
100 Ball Slams (30/20)
50 KB Snatches (1.5/1)
100 Lunge Steps
50 Med Ball Throws (20/14)
100 Double Unders
400m Med Ball Run (20/14) – switch at the 200 turnaround


CF WOD April 13

WOD: “Partner WOD”
400m Med Ball Run (20/14) – switch at the 200 turnaround
100 Ball Slams (30/20)
50 KB Snatches (1.5/1)
100 Lunge Steps
50 Med Ball Throws (20/14)
100 Double Unders
400m Med Ball Run (20/14) – switch at the 200 turnaround


BC 4/14

Monday@Met> WoD: AMRAP20 of 30 Squats + 15 Push Ups + 200m Run + 30 Step Ups + 15 Dips, 200m Run.


4.14.14: Perfect Pose

michael-johnson-running

4.14.14: AG Track @ 6pm

WOD
5x 200m (100m walk/jog)
5x 100m (100m walk/jog)

Goal is speed. We’re starting with the 200’s to get the body nice and prepped for the 100’s. With that said, the 200’s should still be run strong and hard. Keep the pace consistent and work on negative splits…getting faster with each one. Same goes for the 100m’s. Try to beat your prior time.

Pic: Michael Johnson has the perfect pose position for running. Absolute poetry in motion.


CF Blog April 14

Strength: Back Squat 5-5-5-5-5photo-28

WOD:
AMRAP 10
3 Man-Makers (35/25)
12 K2E

*Man-Maker is (pushup, row, pushup, row, squat clean thruster,
lunge, lunge)

***

Momma’s Quote of the Week:  “Confidence comes from discipline and training.”—Robert Kiyosaki

***

Interesting read from motherjones.com:

How the industry kept scientists from asking: Does sugar kill?

—By  and 

Chris BuzelliIllustration: ChrisBuzelli

ON A BRISK SPRING Tuesday in 1976, a pair of executives from the Sugar Association stepped up to the podium of a Chicago ballroom to accept the Oscar of the public relations world, the Silver Anvil award for excellence in “the forging of public opinion.” The trade group had recently pulled off one of the greatest turnarounds in PR history. For nearly a decade, the sugar industry had been buffeted by crisis after crisis as the media and the public soured on sugar and scientists began to view it as a likely cause of obesity, diabetes, and heart disease. Industry ads claiming that eating sugar helped you lose weight had been called out by the Federal Trade Commission, and the Food and Drug Administration had launched a review of whether sugar was even safe to eat. Consumption had declined 12 percent in just two years, and producers could see where that trend might lead. As John “JW” Tatem Jr. and Jack O’Connell Jr., the Sugar Association’s president and director of public relations, posed that day with their trophies, their smiles only hinted at the coup they’d just pulled off.

Their winning campaign, crafted with the help of the prestigious public relations firm Carl Byoir & Associates, had been prompted by a poll showing that consumers had come to see sugar as fattening, and that most doctors suspected it might exacerbate, if not cause, heart disease and diabetes. With an initial annual budget of nearly $800,000 ($3.4 million today) collected from the makers of Dixie Crystals, Domino, C&H, Great Western, and other sugar brands, the association recruited a stable of medical and nutritional professionals to allay the public’s fears, brought snack and beverage companies into the fold, and bankrolled scientific papers that contributed to a “highly supportive” FDA ruling, which, the Silver Anvil application boasted, made it “unlikely that sugar will be subject to legislative restriction in coming years.”

The story of sugar, as Tatem told it, was one of a harmless product under attack by “opportunists dedicated to exploiting the consuming public.” Over the subsequent decades, it would be transformed from what the New York Times in 1977 had deemed “a villain in disguise” into a nutrient so seemingly innocuous that even the American Heart Association and the American Diabetes Association approved it as part of a healthy diet. Research on the suspected links between sugar and chronic disease largely ground to a halt by the late 1980s, and scientists came to view such pursuits as a career dead end. So effective were the Sugar Association’s efforts that, to this day, no consensus exists about sugar’s potential dangers. The industry’s PR campaign corresponded roughly with a significant rise in Americans’ consumption of “caloric sweeteners,” including table sugar (sucrose) and high-fructose corn syrup (HFCS). This increase was accompanied, in turn, by a surge in the chronic diseases increasingly linked to sugar. Since 1970, obesity rates in the United States have more than doubled, while the incidence of diabetes has more than tripled. (The chart below uses sugar “availability” numbers rather than the USDA’s speculative new consumption figures.)

Continue reading…

 


CF WOD April 14

Strength: Back Squat 5-5-5-5-5

WOD:
AMRAP 10
3 Man-Makers (35/25)
12 K2E

*Man-Maker is (pushup, row, pushup, row, squat clean thruster,
lunge, lunge)


0414 copyFirst of all, a hearty Congratulations are in order for Madeline – she PR’d her 10K time this weekend at Charlotte RaceFest! Congrats, Madeline!

Second of all, a(nother) big Congratulations to Bryan for winning the April BC Challenge. Bryan took first place today over Shannon with a 28-20 (Burpee) victory. *Full Bracket Below* Congrats to all Challenge participants and keep planking.

What about coffee? Is it good for you? This article in Men’s Health supports caffeine, discussing it’s benefits to health and intelligence. *Note: we’re talking about caffeine in a pure form. Coke, Pepsi and the sugary drinks do not count. That’s just sugar.

“…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.”

So, get’cha some coffee. Just keep it in check. What about that Bulletproof Coffee I hear so much about it?

Make sure you get out to BC Wednesday morning! You won’t wanna miss it…[hr]

Monday@Met> WoD: AMRAP20 of 30 Squats + 15 Push Ups + 200m Run + 30 Step Ups + 15 Dips, 200m Run.[hr]Bracket3


BC 4/15

Tuesday@Pit> Skill: Rolls. WoD1: 1 min. each for 3 Rounds… Battle Ropes / Box Jumps / Knees-to-Elbows / Man Makers. ~Rest 2 minutes~ WoD2: 21-15-9 OHWL  + Russian Twists + 1 Rope Climb.


CF Blog April 15

Strength: TGU 3-3-3-3 (each side)photo-29

Warmup DT movements after TGU

WOD:
Partner DT
10 rounds
9 DL (155/105)
7 Hang Power Clean
5 Jerks
You do a round, then partner does a round.

***

Great article from T Nation about CrossFit:

In Defense of CrossFit

by Chris Shugart

Crossfit

 

Here’s what you need to know…

•  Even with its questionable programming, often under-trained coaches and loudmouthed leader, CrossFit has greatly improved the field of fitness.

•  CrossFit has helped grow every aspect of the fitness industry, from training equipment and gym ownership to workout apparel and book sales. That’s good for all of us who love training.

•  Women, once turned off by images of steroidal female bodybuilders, are now embracing free-weight training in droves, largely thanks to CrossFit.

•  The CrossFit Games is fun to watch, and because of that, CrossFit, despite its flaws, is here to stay.

 I Invented CrossFit

Around the year 1995, I came up with the idea of CrossFit. I just forgot to name it and build a brand around it. Every Sunday I’d meet my training partners at Chuck’s house. Chuck had a big garage and all sorts of dangerous toys for us to play with. We had farmer’s walk implements made out of old railroad tracks, tires to drag, sandbags, med balls, kettlebells before kettlebells were really a “thing”, and a slew of old Olympic lifting gear.

The idea was this: we’d randomly come up with a workout of the day with the main focus being on conditioning, plus we’d do all those uncommon lifts we couldn’t do in our weekday commercial gyms. We’d do some type of Olympic lift, immediately go for a farmer’s walk, then do bodyweight squats and take a run around Chuck’s back field. Sometimes we’d compete and do this against the clock for time. I even published some articles about this stuff in the late 90s.

CrossFit wasn’t founded until the year 2000. So, Mr. Glassman, where’s my Reebok money? Where’s my 50% cut of all that cash you make printing reams of certifications? Can I at least hang out with Rich Froning? Because he seems like a standup guy.

No, I’m kidding. Greg Glassman deserves all the credit. He took a bunch of training ideas that had been around for decades, combined them into one modality, established the defining principles, hurled a few lawsuits and threats when needed, and worked hard until CrossFit blew up. Good for him. He tapped into his gymnastics background, renamed circuit training, and made it his own. That takes a lot of smarts, a little luck, and a single-minded sense of purpose that only the very determined and/or the bug-shit crazy possess.

But as a “co-inventor” of CrossFit (along with Dan John, Herschel Walker, my 7th grade football coach, the Muscle Beach crowd in the 1930’s, and dozens of others), I’ve been able to follow its development closer than most people. I wrote the first article about it for T Nation in 2008. I’ve actually traded a phone call or two with Glassman, and I work with several coaches who’ve been on the inside of CrossFit, at least before they removed themselves from its inner workings (often fleeing in disgust if truth be told.) So what’s the verdict on CrossFit? Well, as painful as it is to say, CrossFit is pretty awesome.

Thank God for CrossFit

It’s easy to bash CrossFit. The dubious programming and exercise order of the WODs, the butterfly kipping pull-up abortion, the sometimes under-trained “coaches”, the sloppy form, the fact that Glassman has very, very strong opinions about how to perform certain lifts even though he’s not able to do them himself and (some have surmised) has never actually done them… Yeah, all that is low hanging fruit. And past T Nation articles have covered these drawbacks in depth. But the truth is that CrossFit has done us all a world of good. And thank God for it.

Newbies Keep the Market Alive

Back in college I worked at a knife store. Being an aficionado of high quality edged weaponry, I complained to my boss about the “knife newbies” who’d come into the store only interested in the cheap movie-knife replicas, like knockoff Rambo bowies. Ray took me aside and explained to me that those crappy knives were the best thing that ever happened to the knife business. They attracted new people and brought them into the store for the first time. “Sell them what they want,” he told me. “Later, we’ll introduce them to the really good stuff. Let those junky replica knives bring them through the door and we’ll teach them about quality blades when they’re ready.”

Do you see the analogy here? CrossFit has pulled people into fitness and hardcore lifting that would’ve otherwise never walked through that door. Some people were never turned on by bodybuilding and, since they weren’t competitive athletes, they weren’t drawn to performance training either. CrossFit filled a void: lose fat, build some muscle, and look and feel more athletic… no shaving your ass and standing on stage required. No spending hours and hours a week preparing for marathons, one of the few challenging sports widely available to weekend warriors.

When one area of fitness does well, other segments of the industry do well too. CrossFit created new consumers of gym apparel, sports supplements, and workout equipment. Jobs were created, not because the government passed some backhanded bill, but because the demand occurred organically.

Coaches from narrower fields, like pure barbell strength training, Olympic lifting, gymnastics, and mobility, were suddenly filling up their seminar schedules and selling more books. Physical therapists, chiropractors, orthopedic surgeons, and soft tissue specialists saw a rise in business. That’s partly due to the fact that thousands of new people were exercising hard. And yes, it’s also partly due to the fact that more people were hurting themselves with questionable WODS and competitions.

Savvy equipment makers created new products to sell to the 9,000-plus new “boxes” cropping up all over the world. T-shirt makers threw the words “WOD” and “snatch” onto their shirts and sold out. The Olympic lifting shoe market, once less profitable than the hacky-sack shoe market, was suddenly having to ramp up production. Barbell makers profited. Kinesiology tape makers prospered. Owners of commercial warehouse spaces were filling their leases. The gymnastics market boomed as practically overnight everyday fitness enthusiasts wanted a set of rings in their garage. Thousands of people began to push their bodies to the limit and realized they needed a better diet and better supplements to fuel their performance and recovery.

Just as those Crocodile Dundee knife replicas grew the knife business, CrossFit was growing every part of the fitness industry. And if you like to train, this is good, even if you don’t do CrossFit. You have more choices now, better products competing for your dollar, and maybe even your standard commercial gym – feeling the hurt of losing members to CrossFit boxes – added lifting platforms, heavier kettlebells, pull-up bars, good rowing machines, and better med balls. Gyms got better because they had to get better. Competition, customer service, and capitalism… for the win.

Hardcore Mass Appeal

CrossFit boxes weren’t “gym gyms” either. These weren’t ridiculous group fitness classes full of bad Columbian dancing and faux martial arts. Compared to that pablum, CrossFit was hardcore-looking stuff. It pulled the housewives out of Zumba and Combat Yoga because of the simple fact that it didn’t look so house-wifey. It put barbells into the soft hands of people who hadn’t touched one since high school. It was brutally hard, but still looked fun, and it still incorporated the best elements of group fitness by creating a sense of community and compliance.

Also, CrossFit brought many retired high school and college athletes back into fitness. CrossFit is competitive, and though timing every workout or shooting for more reps or load for time has its drawbacks, it also has a very wide appeal, especially to former athletes. It gave them a new “sport” where they could compare themselves to others and set PRs. Humans will, after all, compete in anything (see competitive cheerleading and lawnmower racing), and CrossFit tapped into this natural instinct in a way that reached out to athletes, couch potatoes, and weekend warriors. North America is less fat because of it.

CrossFit Works

Let’s rephrase that. Weight training works. Metabolic conditioning works. Olympic lifting works. Training hard works. Cleaning up your shitty diet works. These things have always worked and CrossFit uses them all and provides an atmosphere that pushes you to push yourself. And a lot of people need that.

In the early days of CrossFit, the joke was that CrossFit makes women hot and men small. The first part of that statement is definitely true, not because CrossFit is magically effective for female physiology, but because it gave women “permission” to lift hard and heavy, something that bodybuilding largely failed to do.

Sure, bodybuilding for women has always been around, but steroid usage and images of man-faced females did a lot of damage. This is where all the myths originated, like “lifting makes women big and manly.” It didn’t matter how hard we on the hypertrophy side of fitness tried to dispel these myths. One image of Kim Chizevsky from the 1990s dissuaded more women from hitting the iron than we could have ever hoped to convince otherwise, though we sure tried. Where bodybuilding, Olympic lifting, and powerlifting failed to recruit women, CrossFit succeeded. In fact, it kicked our asses.

The imagery and social media presence of CrossFit did what traditional resistance training could not. At the very least, it helped shift the tide. (Figure and bikini divisions of physique contests played a role here too.) CrossFit girls – women who lift weights, do metcon, and train aggressively, largely without using steroids and other drugs – are sexy. They aren’t posing and flexing, they’re performing, and generally looking damn good doing it, at least at the higher levels. Women who would never call themselves bodybuilders, or even Figure athletes, wanted to look like the prototypically memed CrossFit girl: lean, tough, super fit, athletic and with enough muscle to look very “toned” in the words of the general public, without looking “manly.” It wasn’t okay to be a bodybuilder in many women’s mind, but it was more than okay to be an athlete. Annie Thorisdottir, two-time CrossFit Games winner, was featured in Vogue magazine. A strong woman in an anorexic fashion mag? Game, set, and match.

 Continue reading…


CF WOD April 15

Strength: TGU 3-3-3-3 (each side)

Warmup DT movements after TGU

WOD:
Partner DT
10 rounds
9 DL (155/105)
7 Hang Power Clean
5 Jerks
You do a round, then partner does a round.


Confession. I set these blogs in advance most of the time. So, please forgive the timing of this post, since we’re actually inside today.

0415Ahem.

The Benefits of Workout Out Outside. Not only is it physically better for you to be outside in nature, grounded in the earth and breathing unadulterated air (save for the occasional landscaping crew rolling by at Oh: Dark: Thirty, than tripping incessantly over your feet on a treadmill, it’s actually better for your mental health too! Here are a few of the highlighted items from this article.

  • Improved attention and focus
  • Greater likelihood to keep exercising
  • Lower risk of being overweight
  • More energy
  • Faster healing and less pain
  • Higher Vitamin D levels

The New York Times concurs. As does other science. And… Self magazine.

See ya back outside tomorrow. Make sure you’re there…[hr]

Tuesday@Pit> Skill: Rolls. WoD1: 1 min. each for 3 Rounds… Battle Ropes / Box Jumps / Knees-to-Elbows / Man Makers. ~Rest 2 minutes~ WoD2: 21-15-9 OHWL  + Russian Twists + 1 Rope Climb.


4.16.14: Short Power

11smr06

4.16.14: The Pit @ 6am

WOD
Part 1: Prowler Races
10:00 of Racing (distance increases with each round)

Part 2: Short Sprints
10x 50m (mix of front, back, side, karaoke)
– rest is 50m jog/walk

Part 3: Run AFAP in Time Remaining
With what time we have left in class, you will run as far as you can within that time.

 

NOTE: no class this Saturday. Try to find a nice trail and hit a 5k or 10k run. Don’t worry about time. Just do it for the pure enjoyment of being outside.


BC 4/16

Wednesday@Pit> Strength: TGU 5-5-5-5-5. WoD: 5 Rounds – 150m Sprint + 5 Man Makers.


CF Blog April 16

Skill: MU/Bar MU

Josh
Josh

WOD:
Start with 800m Run
Then…
2 rounds
50 air squats
25 abmat situps
25 back extensions
50 DU

Finish with 1000m Row

***

Coming soon to Ultimate Crossfit

the Functional Movement Screen

The Functional Movement Screen (FMS) was developed by Gray Cook and Lee Burton to screen athletes for mobility, motor control and/or stability issues. The following organizations are currently using the screen to help assess professional athletes’ risk for injury: NFL, PGA, NBA, NCAA, & MLB.
The goal of the screen is to reduce compensation and decrease injury risk, by targeting an athlete’s faulty movement patterns and reducing compensations that have been created through dysfunctional training. The screen is made up of 7 exercises, looking at how your body moves as a whole. The results of the screen will then help us develop an individualized program of corrective exercises for you to help work on any weaknesses or imbalances that you may have.If you continue to train with dysfunctional movement (i.e. weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to workout at your highest potential.
More information on our FMS Pilot Program will be coming soon. Be sure to check the website for updates. If this is something that you are interested in please email mike@ultimatecrossfit.com

***

Ultimate Crossfit  

Buddy/Mentor Program

We are looking for a few good Mentors to provide support, guidance, and assistance to our recent Foundations Program Graduates. 
The idea is to provide a smooth transition for our newest members from the smaller Foundations classes into the bigger group classes. 
Think of it as a kind of “show you the ropes” role. 
We will pair you with somebody based on when you workout. 

If you are interested in being a buddy to our new additions, or if you are interested in having a buddy at the gym to help you get started please contact tricia@ultimatecrossfit.com with your name and time of day that you workout.

 


CF WOD April 16

Skill: MU/Bar MU

WOD:
Start with 800m Run
Then…
2 rounds
50 air squats
25 abmat situps
25 back extensions
50 DU

Finish with 1000m Row


0416There’s an ongoing battle in the running world about minimalist shoes. New Balance Minimus were all the rage for a while, running magazines were touting the POSE technique (also known by several other names), and the book Born To Run told us of an indigenous Mexican tribe that was the fastest group of humans on the planet… and they ran on some pieced-together sandal through the Copper Canyons at some unheard of speeds! Then, there was the backlash. “It’s not for everyone.” “You can’t undo the way you’ve run (in cushioned shoes) since you were born.” Haters continue hatin’. Then there’s this new opposite-of-minimalist shoe made by Hoka. They say you need, not only the cushion you’re relying on… but even more!

So, what’s a runner (or non-runner) to do? Who do you listen to? What’s best for your feet and running technique?

Here’s an article on how barefoot-ed-ness may effect the structure of your feet. Does using cushioned shoes actually damage your arch and other parts of your feet? Interesting read.

In the end, in my opinion, the shoe matches the (running) technique. Or… is it the technique that matches the shoe? Either way, I think you’re best to go to a running store and have them match your foot strike and technique to a shoe. And listen to your body, legs, knees, hips, etc. There’s certainly no one blanket answer, unfortunately. I do, however, tend to agree that the closer to the earth you are, the better off you are. Get your feet in the grass at some point, even if it’s not for puttin’ in your weekly miles.

Other thoughts?[hr]

Wednesday@Pit> Strength: TGU 5-5-5-5-5. WoD: 5 Rounds – 150m Sprint + 5 Man Makers.


BC 4/17

Thursday> Endurance: 400m Run Fwd / 200m Run Back + 5 Burpees every time you change direction.


CF Blog April 17

Strength: Halting DL 3-3-3-3 (60-70%)photo-31

WOD 1:
21-15-9
KB swings (2/1.5)
Burpees

Rest 3 minutes

WOD 2:
21-15-9
Pullups
Box Jump (30/24)

Trainer led foam roll

***

From BreakingMuscle.com (this is why we we keep quality, SFH protein in stock 😉 ):

10 Things I Know About Protein That You Don’t

Guest Contributor

I work in the supplement industry and have for the past decade. If you’re saying, “Big deal, me, too,” then you can stop reading right now. For the rest of you, I’m betting that I can tell you ten things about protein that you don’t know.

1. There’s No Such Thing as Undenatured Whey Protein

Here’s a fact: all whey protein sold in the United States needs to first be pasteurized. Even at the lowest temperature, that means subjecting the whey protein to a level of heat that will cause changes in some of the fractions. This doesn’t mean that the protein is useless or won’t give you all of the benefits you see touted in advertisements and studies. It just means that undenatured is a meaningless concept when we’re talking about whey protein sold legally in the United States. So unless you’re clued into the whey protein black market or some whey protein-selling crime syndicate, you’re not getting undenatured anything.

1.5. If Your Favorite Brand Sells Bioactive Peptides, Find a New Brand

Bioactive whey peptides are protein fractions that cause a measurable biological response in the body. Maybe it’s enhancing the immune system or increasing pumps (for teh gainz). Those peptides come from protein. They come from the protein you buy from that same company.

See, every pound of protein might sell for $5 at the manufacturer level, but it also might contain $10 worth of peptides in 1/10th of the weight. So they strip all of those awesome peptides out, thereby losing .50c from the protein itself, but in the process they earn double the money from the sale of the peptides they removed. You get the completely denatured protein (stripped of every biologically active peptide they could mine), and they sell you back the peptides in another product (or in the same product, claiming that they have “added peptides”).

2. Cold Filtered Whey Is Still Heated

“But my whey can’t be denatured from heat, it’s cold filtered,” I hear someone saying. That’s nice. But cold filtered is the actual filtering process that concentrates the whey into the final percentage of protein (typically +80%). The filtering has nothing to do with the fact that most manufacturers who “cold filter” their whey are still flash pasteurizing it at the highest possible temperature beforehand. Why? Because it only takes fifteen seconds to flash pasteurize whey and it takes fifteen minutes to pasteurize it at the lowest heat levels. So you can produce more whey if you only take 1/60th of the time at this stage of processing.

3. GMO/Grass-Fed Laws Are Stricter Overseas

Oh, so your whey comes from New Zealand, and you’re bragging about it being non-GMOand free range and all that good stuff? Guess what? All whey from New Zealand is going to be non-GMO and free range. Their laws are far stricter than the ones in the good ol’ United States, so it’s a bit redundant to talk about how great your New Zealand whey is when every gram of dairy the country produces is just as good. I lived in Auckland, New Zealand, and I’ve been to the dairy farms, and you’re from Maine, so you’re probably going to have to take my word on this one.

4. No Studies Ever Compared Grass-Fed Whey to Grain-Fed Dairy

Don’t get me wrong, I believe that grass-fed dairy (and beef for that matter) is superior to grain-fed. But there are no direct studies comparing them in athletes or in an exercising population. There is tons of evidence showing grass-fed animals (and their meat products) are healthier, but none on dairy in athletes. It makes a much bigger difference with meat, where the fat content can be radically altered by diet, or even with whole fat milk. But with a good whey protein, we’re talking about a gram of fat per serving. So while I still prefer grass-fed (everything), this is based more on inductive reasoning than hard and fast studies that examine these parameters in athletes.

5. A 100% Hydrolized Whey Protein Doesn’t Exist

I’ve seen studies that use thirty to forty percent hydrolyzed whey and spoken to the authors. It’s inedible. The reason for this is the fact that breaking down (hydrolyzing) protein is exactly what happens during the digestive process. Protein that has been 100% broken down will not stay together in any form (think about it, what would a slab of steak look like after your stomach has digested 100% of it – now imagine it as a powder). Those “100% Whey Protein Hydrolysate” jugs you see at the local nutrition chain are actually a lot lower. The “100%” claim comes from the fact that the entire jug contains hydrolyzed whey protein (no other types of protein or whey), and that protein itself has been hydrolyzed 2% (or 5% or whatever). So it’s all (100%) hydrolyzed – but only by a few percent.

6. Your Amino Acids Probably Come From Dead Kittens

Ok, I’m exaggerating – but not by much. The most popular form of amino acid production is through the chemical synthesis of keratin, which requires far fewer steps (and is therefore less costly) than other methods. Keratin is abundantly supplied in hair, nails, claws, and fur. Short of staking out every hair and nail salon in China (where most aminos are sourced), producers instead make them from animals whose pelts are not good enough to use for clothing. So maybe the pelt was damaged in the slaughter process or some other horrific industrial accident. That pelt is worthless as clothing, but can still be used to synthesize leucine (or whatever). I’d estimate 95% of manufacturers are using this process or a similar one, and I’m really good at estimating horrific, awful, stuff like this.

7. Twenty Grams of High-Quality Protein Is Usually Enough

Selling more protein makes the manufacturer more money, and having a huge protein-grams-per-serving count on the label helps them win fans in the bodybuilding community. But nearly every study that looks at a decent protein source, like egg or whey, usually concludes that the additional stimulation of myotropic (muscle building) or recovery factors isn’t greatly enhanced after twenty grams.

8. Worthless Aminos Are Often Substituted for Expensive Proteins

Within the industry this is known as protein spiking. Cheap aminos like glycine are used to pad the protein content of otherwise expensive whey. So if a pound of whey comes in at $6, and a pound of glycine is a $2, maybe two to three grams of the latter are put in the former. Since it’s an amino and not a whole protein, it’s providing those grams at a much lower cost, and doesn’t appear on the label as another protein form, thereby allowing the manufacturer to still (legally) claim “100% whey” or “100% casein.” I know of one brand that uses creatine (technically an amino) to spike their protein, which as a bonus is super-easy to flavor. Their protein is delicious. Now you know why.

9. Twenty Grams of Protein Usually Isn’t

Protein bars are notorious for under-dosing protein and overstating the amount on the label. This is a bit of an open secret in the industry, and although powders are better, they’re still under-dosed in a lot of cases. Naturally, the yummy carbs are the exact opposite – you’ll find far more in the bar than you see on the label.

9.1 Twenty Grams of Protein Usually Isn’t (Part Two)

Hydrolyzed collagen is technically protein. But it doesn’t build much muscle, and it has a biological value of virtually nil. I’m talking about the stuff we’ve been seeing in gels and goops for the past decade (allegedly, there are some recent forms that aren’t useless, however it’s unlikely that your favorite brand is using them). Gels are obviously the worst offender here, but those little protein shots are pretty bad also.

10. Most Protein Comes From the Same Place(s)

If you were to walk the aisles of your local supplement retailer, you’d see dozens of different brands of protein. But if you were to see the actual manufacturers of the protein itself (the people all of those brands are buying it from), you’d see far fewer companies. There are probably ten major players in the field of powdered protein, and that’s being generous. They’re not just huge; they own other companies that we think are huge.

Glanbia, for example, produces a lion’s share of the dairy products in Ireland. They’re a billion-dollar company, they own BSN as well as Optimum Nutrition, and they do contract manufacturing for tons of other companies, both big and small (well, medium). So, when you see Brand X Casein and the store house brand and BSN and ON, all sitting next to each other, there’s actually a good chance that the protein in the jugs is identical. And Glanbia is the manufacturer behind the most popular protein brand(s) in the CrossFit world, if we’re keeping score at home.

 


CF WOD April 17

Strength: Halting DL 3-3-3-3 (60-70%)

WOD 1:
21-15-9
KB swings
Burpees

Rest 3 minutes

WOD 2:
21-15-9
Pullups
Box Jump (30/24)

Trainer led foam roll


0417Ran. Do. M.

Beards are over // PolicyMic

Who are you really supporting // TakePart

Fed Up // Huffington Post

Local leather // etsy

Is Amazon Prime really all that? // Business Insider

Slow-Mo Parkour Dog // Devour

Fast Food Lasagna // YouTube

How “Frozen” should have ended // Huffington Post

Neolithic for $1000, please // TakePart

Police Beat // YouTube

Weather Phenomenon // BoredomBash

In Case ya Missed it // DrNick

Best and Worst Locavores // TakePart

Fargo for TV with Odenkirk // Guardian[hr]

Thursday> Endurance: 400m Run Fwd / 200m Run Back + 5 Burpees every time you change direction.


BC 4/18

Friday> @moga


CF Blog April 18

Strength:photo-32
Weighted Dips: 5-5-3-3
Weighted Pushups 10-8-6-4-2

WOD:
3 rounds
400m run
20 weighted walking lunge (35/25)
15 ring pushups
10 2 for 1 wallballs

***

A few of years after her first testimonial, here’s an update on Nancy Martin:

“Have you ever wondered what happened to that woman from the testimonials who talked about how great and supportive Lance, his trainers, and the other members of Ultimate Crossfit had been as she struggled with a herniated disc, discectomy, reherniation, re-discectomy, and then the struggle to try to come back to Crossfit (or any other upright activity?)  About how UCF’s emphasis seems to be so much more on members getting what they need than about the gym getting your money?

Well, here I am today.   I was down and out- truly miserable for about two years, with my core muscles not doing what they needed to do – before the intervention of a fabulous Physical Therapist up in Greensboro helped me.  Coupled with the ongoing support and encouragement and guidance of the UCF trainers and members,  I’m back. (no pun intended.)

I’d have to ask Mike to pull the records to figure out exactly how long it has been, but I think it has been over two years since I made my return.  I’d love to show you a body that is really different than the one in the testimonials photo, and it is, but just not as much as I’d like.  I came back about 40-50 lbs. over my normal weight, and I’m still at that same weight, but I assure you that my body mass index is much more favorable now.

One of my favorite shirts hanging in the gym is “don’t wish it was easier; Wish you were better.”
My thinking has evolved over the past two years.   Some humor was intended in that shirt, but I know everybody has WODs where they are unhappy with how they did when it is over.  Or when they have to stop.  And that is purely self-defeating negative thinking.

I finally realized that every time I come to the gym, and I participate in a WOD, I have succeeded.  Yes, I want to be better, stronger, faster, but I think it is important to put on the “reality” glasses (not to be confused with beer goggles) and truly consider what just happened in the past 40 minutes.

I so clearly remember not being able to do a single abmat situp when I came back.  Not one.  So I crunched.  High impact?  Not for me.  I row, row, rowed my boat for a good year plus.  I missed running, but I missed being able to be at the gym more, so the trade off was worth it.  I am usually at Liz or Neil coached classes, so we modified where necessary to avoid too much strain and risk of injury, and I did what I could.  Of course, I try to be the Queen of core posture, and I have the privilege of having time to stretch before and after class, especially those hamstrings.

Last year I participated in the Open.  I learned so much from doing it.  Of course, I wish I could compete at a level that would move on, but doesn’t everybody?  I had to embrace just being there.

My neurosurgeon told me that “running is the worst thing you can do to your body.”  I respect the hell out of his skills as a doctor, but I can’t totally agree with that.  I’m pleased to announce that this year, I’m able to do some high impact stuff.  I can run short distances.  I can jump a rope, I can burpee full out.  And ab mat sit ups?  I remember one WOD where I realized that I had done 75 across three rounds.  Not a bad increase from zero.

And those aren’t the only PRs I’ve had in recent months – my back squat PR is 205, my shoulder press 105.  I can’t remember the others, but I do know it’s a far cry from where I was years ago when I struggled  carrying in  groceries 1 to 2 bags at a time, or not being able to participate in Dog Rescue events because I couldn’t tolerate even the small ones pulling on a leash.

So while I’m not where I want to be just yet, I’m still a success story.  And while I probably do often wish it was easier, I know I am better.  And I truly believe that the Ultimate Crossfit Family is a gigantic part of why.  I desperately wanted to come back, and everybody at UCF supported me.  And I cannot thank everyone enough!  Everyone who comes and does what he/she can is a success!


CF WOD April 18

Strength:
Weighted Dips: 5-5-3-3
Weighted Pushups 10-8-6-4-2

WOD:
3 rounds
400m run
20 weighted walking lunge (35/25)
15 ring pushups
10 2 for 1 wallballs


0418As my buddy Schurman would say, “innaresting”…

Rumination is a term I think I’ve only heard my mom use until now. Check out this post on Robb Wolf’s blog on Racing thoughts and Rumination.

Rumination tends to take place when we are alone and not fully engaged in a task.  From an evolutionary standpoint we have not spent much time alone until recently.  Our ancestors hunted together, foraged together, ate together, played together, and slept together.  Today we have greater means to communicate with people throughout the world, but spend much more of our time alone and without any real world social interactions.

Rumination may be beneficial for 5 minutes, but prolonged ruminating can lead to cognitive decline, enhanced negative thinking, enhances depression, and it can negatively impair social support (http://pps.sagepub.com/content/3/5/400.abstract ).  If the lack of social interactions is an underlying piece of prolonged rumination and it leads to even less social interaction then we can get stuck in a hole of negative thinking that just grows deeper and deeper.

For those of you who struggle with sleep, this may be worth a quick read.

If you’d like to read more, check this one out.

Have a great weekend![hr]

Friday> @moga


CF Blog April 19

WOD:photo-33
Waiter walk 200m
Farmer walk 200m
200m run
3 Bear complex (95/65)
Waiter walk 100m
Farmer walk 100m
200m run
6 bear complex
Waiter walk 50m
Farmer walk 50m
200m run
9 bear complex
Waiter walk 25m
Farmer walk 25m
200m run
12 bear complex

***

Lots of love to Eric and Shannon as they tie the knot and make it official today!!!  Cheers to Mr. & Mrs. Silverfox – We love you guys!!!

 


CF WOD April 19

WOD:
Waiter walk 200m
Farmer walk 200m
200m run
3 Bear complex (95/65)
Waiter walk 100m
Farmer walk 100m
200m run
6 bear complex
Waiter walk 50m
Farmer walk 50m
200m run
9 bear complex
Waiter walk 25m
Farmer walk 25m
200m run
12 bear complex


CF Blog April 20 – Easter

Happy Easter!602O9PvLO1SV6Yz_evNKbb1g

WOD:
Saucy Little Bunny
3 rds
30 Pushups
30 Cal row
30 KB swings (2/1.5)

*Normal class schedule today!!


CF WOD April 20

Happy Easter!
WOD:
Saucy Little Bunny
3 rds
30 Pushups
30 Cal row
30 KB swings (2/1.5)


4.21.14: 4 Bills

DTRMNJZDNPTIOND.20120523220445

4.21.14: AG Track @ 6pm

WOD:
6x 400m Run
– rest 1:00

Throwing in everyone’s favorite, the 400. But we’re liming the rest time. Helps us build our endurance and speed at the same time. It also forces us to stay within ourselves on the run. The times should be consistent (within :03-:05) of each other. And you know I prefer negative splits when possible.


BC 4/21

Monday@Met> 4 Rounds of 15 Sit Ups + 26 Squats + 13 Burpees + 800m Run


CF Blog April 21

bostonmarathonbombingsanniversaryL

Strength: 15 minutes to establish a 3RM OHS

WOD: “Marathon Monday” (30 min cap)
5 Rounds
4 Clean and Jerks (185/125)
15 Pull-ups
13 Lateral Barbell Burpees
After 5 Rounds are complete:
800m Run

***

Momma’s Quote of the Week:  “The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”—Morihei Ueshiba

***

Today’s “Marathon Monday” WOD will be done in honor of those who died and were injured in last year’s Boston Marathon bombing.  As runners from across the globe take part in the 118th running of the Boston Marathon today, we pause to not only remember the tragic events of last year, but also to celebrate the resilience and strength of the Boston community as well as the outpouring of support and encouragement from across our nation. 

If you would like to  donate to One Fund Boston, you can do so here: https://onefundboston.org/


CF WOD April 21

Strength: 15 minutes to establish a 3RM OHS

WOD: “Marathon Monday” (30 min cap)
5 Rounds
4 Clean and Jerks (185/125)
15 Pull-ups
13 Lateral Barbell Burpees
After 5 Rounds are complete:
800m Run


0421Today we honor those who suffered in the 2013 Boston Marathon. And we celebrate those running, stronger than ever, in this year’s 118th Boston Marathon. Best of luck to all the runners, spectators and well-wishers.

4 Rounds – the month of the Boston Marathon, April
15 Sit Ups – the day of the bombing
26 Squats – miles in a marathon
13 Burpees – the Year of the bombing
800m Run – well, ya gotta run, right?

I think Big Papi said it best.

Boston Strong.[hr]

*If you would like to  donate to One Fund Boston, you can do so here: https://onefundboston.org/*

Monday@Met> 4 Rounds of 15 Sit Ups + 26 Squats + 13 Burpees + 800m Run

 


BC 4/22

Tuesday> “Fartlek”


CF Blog April 22

Strength: Bent Row 7-7-7photo-34

AMRAP 15
5 Dynamic Push-ups
10 Weighted Step-ups (35/20 dumbbells)*
15 Abmat Situps
25 Double Unders

*box height – put one foot up on box, thigh should be parallel to floor –
crease of hip at or slightly above the knee*

Post WOD: Group Stretch

***

From MindBodyGreen.com:

Why It’s So Hard To Quit Soda & Sugary Drinks (And What To Do About It)

BY AUSTIN PERLMUTTER
APRIL 20, 2014 4:30 AM EDT

As Americans, we’re becoming more health conscious, a change reflected in the creation of a $60 billion weight-loss industry. Generally, we seek to become healthier by changing our exercise patterns and modifying our foods. These are essential tools toward achieving a more healthful life, but we sometimes marginalize our beverage choices in the process.

Despite a decline in recent years, data shows we’re still buying roughly 9 billion cases of soda per year. Add that to the money we spend on juice, sports drinks, and other sweetened beverages, and the resulting health impact of our sugary drink choices is anything but trivial.

Let’s start with the facts. Soft drinks and other drinks sweetened by sugar are the top source of added sugar in the American diet. Over the last 50 years, we’ve seen a 500% increase in consumption of these beverages. More frighteningly, these drinks are the top source of calories in our pediatric population. Considering the studiesshowing that added sugar leads to weight gain in children and adults, as well as an increased risk of developing type 2 diabetes and heart disease, these drinks may well be sending us to an early grave.

But perhaps you already knew that soda was bad for your health? After all, very few people believe they’re staying healthy while downing a liter bottle of Coke. But you should also appreciate the fact that a glass of your favorite fruit juice or sports drink may actually contain more sugar than that soda you avoided, as well as more calories. For these sports beverages and fruit-based drinks, we’d like to tout the relative health benefits, assuming they outweigh the cost of a bit of extra sugar. Perhaps this is true in moderation, but take a quick glance at Harvard’s beverage comparison tool. Once you realize that your pure grape juice has 5 teaspoons more sugar, and nearly double the calories compared with your can of Coke, you may want to reconsider your selection.

I don’t mean to imply that all fruit juices and sports drinks are as bad as soda. Pomegranate juice is loaded with antioxidants, though it’s still high in sugar. Some sports drinks emphasize electrolytes over sweetener. That said, you’re better served eating your pomegranate, as the sugar would be partially offset by fiber in the skin of the fruit. And unless you’re a competitive athlete in training, most sports drinks contain far more sugar than you need. Reducing added sugar is the key, which eventually leads to a discussion on sugar alternatives.

Artificial sweeteners are a new, constantly evolving creation. With all the information on sugar consumption leading to obesity, most people choose these substitute agents to facilitate weight loss. Interestingly, researchshows that the opposite occurs, with drinkers of artificially sweetened beverages increasing their weightproportionate to the amount of beverages consumed. Aspartame, one of the most commonly used artificial sweeteners, may actually lead to increased calorie intake, completely defeating any weight loss goals.

At this point in the conversation, my patients generally narrow their eyes, accusing me of taking everything but water from their glasses. First, understand that the human body isn’t structured to handle the large doses of liquid sugar we consume in the form of juice, sports drinks or soda. While there are many unsweetened beverages like coffee and tea available, some of us have intense craving for sugary drinks, making regular beverages seem tasteless and bitter. In fact, scientists found that exposure to sweetened beverages actually makes sugary drinks taste better, increasing our preference for sweetened drinks over their unsweetened equivalents.

continue reading…


CF WOD April 22

Strength: Bent Row 7-7-7

AMRAP 15
5 Dynamic Push-ups
10 Weighted Step-ups (35/20 dumbbells)*
15 Abmat Situps
25 Double Unders

*box height – put one foot up on box, thigh should be parallel to floor –
crease of hip at or slightly above the knee*

Post WOD: Group Stretch


0422Today’s workout and today’s blog topic are so basic.

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 this 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.

Today’s workout is our take on the classic speed/interval-style workout known as a fartlek.[hr]

Tuesday> “Fartlek”


BC 4/23

Wednesday@Met> Enter Workout Here.


4.23.14: 400 Twist

140421170019-meb-keflezighi-2-single-image-cut

4.23.14: The Pit @ 6am

WOD
400m Run For Time
40 Lunges
Rest :30
400m Run For Time
40 Pushups
Rest :30
400m Run For Time
40 Jumping Squats
Rest :30
400m Run For Time
40 Pullups
Rest :30
400m Run For Time

Notes: This is not a chipper where the overall workout is timed. We are only timing the 400’s. The in between exercises force you to exert additional energy, continue to add to the muscle fatigue, you’re given a short recovery and then you go back into the 400m run for time.

Photo: Huge congratulations to Meb for becoming the first American to win the Boston Marathon since 1983. Even cooler is how Ryan Hall strategized to help Meb win.

American Strong: The Untold Story of American Teamwork and How Ryan Hall Helped Meb Keflezighi Win Boston


CF Blog April 23

Strength: Deadlift OTM for 7 minutes @85%

tough day at the office...
tough day at the office…

WOD:
Start w/400m Run

Then:
21-15-9
Burpee
Box Jumps (30/24)

Finish w/500m Row

***

Proper stacking of the boxes.

If you have been in my classes, you may have heard me mention the subject a time or two (or 12) before.

But for the benefit of those who haven’t been in my classes, I thought I would throw out there how and why we stack our plyo boxes in a certain manner- and it’s not (just) because I’m OCD about how they look 😉

First, only boxes of the same size should be stacked atop each other – i.e., 24″ on 24″, 20″ on 20″, 16″ on 16″, etc. Additionally, the colors need to match up- those that have been spray-painted black were made at a different time and a bit differently than those with the white paint. Subsequently, they will get stuck on each other if stacked together.

So why are we being so picky about this?

Well first and foremost for safety. When boxes are stuck together, people can injure themselves trying to separate them- sometimes if a larger box is stacked on a smaller one, the smaller one isn’t visible and can drop on an unsuspecting foot or toe (painful!).

Additionally, the beat up corners of boxes can wreak some serious havoc on your shins should they make contact.

Speaking of those beat up corners- our boxes are looking in tough shape.  This is because when different size/color boxes are stacked on each other, the brackets on the inside of one box get stuck on the outer edge of the other, making this happen: photo-36Ok, that’s it.  We really appreciate your help in keeping our gym safe and in good condition!


CF WOD April 23

Strength: Deadlift OTM for 7 minutes @85%

WOD:
Start w/400m Run

Then:
21-15-9
Burpee
Box Jumps (30/24)

Finish w/500m Row


YO ADRIAAAAAAN!!!!!

Nice moves this morning, gang. 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![hr]

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky”  Five 1-minute intervals at each station for total reps per round. 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.)


BC 4/24

Thursday> It’ll be fast.


CF Blog April 24

Strength: Press 5-5-5photo-37
Partner WOD:
3 rounds, 1 person at a time
8 HSPU
16 Lunge Steps with 1 KB 1.5/1 Do all 8 steps right then left.  KB on
the side you lunge
24 Double Unders
*Other partner holds a plank for 30 sec during the round

***

If you haven’t checked out PsychologyWOD.com yet, you should.  They have some great articles, like this one:

Success is Important, but Don’t You Go Cherry-picking!

BY  

A friend of mine recently gave me an idea for an article.  Her daughter, a sophomore in high school who has struggled with learning disabilities and resulting frustrations with school over the years, had recently earned a string of good grades.  My friend was particularly impressed by how much these relatively small successes were impacting her daughter’s motivation level.  It seemed that success was breeding success, and for the moment, at least, her daughter was more jazzed about school.

When one has endured years of struggle and relative failures, it can become increasingly difficult to stay in the game and keep trying.  For years I worked with kids and adolescents with learning disabilities.  A common theme was how to help them stay engaged and find the desire and fortitude to persevere through the challenges they regularly faced at school.  Much like my friend’s daughter, these kids responded clearly and enthusiastically when they experienced even small tastes of success; they simply needed to know that their hard work was worthwhile.  A good grade on an exam or a positive comment from a teacher meant the world to these kids and often provided just enough fuel for their fires.

We all need to experience success and a sense of pride in ourselves.  We need to know that when we put in hard work with consistency and sincerity, there will ultimately be a payoff in the form of some kind of positive recognition or reward.  We need to save face, feed our self-esteem, and know that we are capable of changing outcomes for ourselves through perseverance and determination, especially when we have struggled at something for quite some time.

Diane Fu, an Olympic-style weightlifting coach at San Francisco CrossFit and Fu Barbell, often talks about how athletes should be realistic with their expectations for performance during training.  My take on this is that it is often true that for every “good day” marked by personal bests or record performances, there are plenty of other seemingly lackluster days filled with drudgery and a need to plod on.  The reality is that it is these seemingly unremarkable training days that set us up for our highs; we need to be patient and have faith that the good days will happen if we continue to put in the less exciting days of work without fanfare.  When the good days come and the PR bells ring, our athlete souls are fed just enough to survive through the next PR famine.

But what if the good days never come?  What if the PR’s and the successes are so few and far between that we can’t access enough faith to continue with our training?  What if we never get a good grade or positive remarks about our schoolwork?  What if our boss never tells us that we’ve done a good job at work, or our spouse forgets to compliment us for months at a time?  What if our kids don’t hear anything good about themselves from the adults in their lives?  Well, that would suck for all of us, wouldn’t it?  We should probably find ways to make sure such droughts don’t happen.

If you’ve followed my blog for any amount of time, you know that I’m not much into shallow self-help, let’s-all-feel-good-about-ourselves talk.  Instead, I’m interested in provoking sincere thinking about how we function in the world and how we can optimize our performance as athletes and as people.  In this vein, today’s post is not about encouraging you to lower your standards, mindlessly pat yourself or your friend or your partner on the back, and constantly tell your kids they’re special and wonderful, just because.  That’s ok sometimes, but generally we need to rein in that in and keep our standards higher.  The idea is this: set goals for yourself and have high expectations that require effort and persistence, but along the way, be sure to build in plenty of opportunities for success.  Working on our weaknesses is imperative, but if that’s all we do, we are likely to burnout and feel lousy about ourselves.  Any good coach or teacher knows this; we need to give students and athletes opportunities to shine amidst their moments of struggle.  The greater the struggle, the more crucial are the doses of success.

So next time you’re feeling down or like you’re in a slump, take note of the last time you set yourself up for success.  Maybe you’ve been working too hard to obtain that one, elusive gymnastics skill and what you really need to do is to lift some heavy weight over your head and ring the PR bell.  Maybe you’ve failed one test too many in that science track you’re taking, and you need to read a good novel and write a paper about it, just to remind yourself what a rockstar you are at literature analysis.  Maybe it’s time you let your partner know how awesome he is at helping around the house or how beautiful she looks without makeup.  The point is that we all need moments of positive recognition, of success, of esteem-building goodness.  They allow us to persevere at all of life’s challenges.  If you’re not having these moments in your life, perhaps it’s time to make some changes—who you’re with, what you do for work, how you’re training for your sport.

But don’t you go cherry-picking.  Cherry-picking means you only show up when you know you’ll do well.  Cherry-picking is looking at the posted workout the night before and deciding to sleep in instead of going to the gym, because the workout plays too much to your weaknesses or is just plain hard.  Cherry-picking means never registering for the class that involves math, despite your significant interest in the other parts of the content.  Cherry-picking means avoiding all social activities with a certain group, simply because you’re intimidated by how smart or funny or good-looking (or whatever) they are.  Finding success sometimes means showing up when you feel like staying home.  You need to balance out the need to feel like a superstar and find success on the one hand, with stick-to-it-iveness and hard work on the other.  You need to take risks.  You need to be honest with yourself and not take the easy way out all the time.  Show up when it’s hard.  Show up when you know the workout will smoke you.  It’ll make something easier at some point down the road.  If you never show up for a battle, there will only ever be more battles down the road.


CF WOD April 24

Strength: Press 5-5-5

Partner WOD:
3 rounds, 1 person at a time
8 HSPU
16 Lunge Steps with 1 KB 1.5/1 Do all 8 steps right then left.  KB on
the side you lunge
24 Double Unders
*Other partner holds a plank for 30 sec during the round


0424Y’know, these aren’t really that “Random”, but anyway…

Move more // Univ of Cambridge

Produce Charts // Chasing Delicious

When and How to Tuck // Business Insider

“Gluten” intolerant // The Onion

The Unsung Hero // Devour

Unsung // YouTube

Heroes // YouTube

This guy photographed my Wedding // Digital Photo Pro

Does Milk Do a Body good, really? // Take Part

Why Am I Dead? // NPR

Mrs. Doubtfire Sequel? // E Online

A 3-fer from Fast Co. Design // Design a Font : Dashboard Font : Top 10 Innovative Companies in Design

DYK: Forward movement like walking and running is actually the process of losing, and catching your balance.[hr]

Thursday> Speed: “Sprint or Die” – 10 Rounds of 100m Sprint with walk as recovery. WoD1: 100 Squats for time. WoD2: 50 Push Ups for time.


CF Blog April 25

Strength: Back Squat 2RMphoto-38

WOD:
2 Rounds (20 minute time cap)
5 Hang PC (135/95)
100yd Sprint
10 Push Press (135/95)
75yd Sprint
20 KB Swings 2/1.5
50yd Sprint
30 Slam Balls (Heavy as you can do)
25yd Sprint
Rest 3 mins and repeat

*Shuttle style Sprints

***

It’s getting warmer…

make sure you dress appropriately for the weather and hydrate throughout the day!  Bring a water bottle with you to class to fill at one of our water fountains!


CF WOD April 25

Strength: Back Squat 2RM

WOD:
2 Rounds (20 minute time cap)
5 Hang PC (135/95)
100yd Sprint
10 Push Press (135/95)
75yd Sprint
20 KB Swings 2/1.5
50yd Sprint
30 Slam Balls (Heavy as you can do)
25yd Sprint
Rest 3 mins and repeat

*Shuttle style Sprints


BC 4/24

Friday> WoD: 20-1 Descending Ladder of Dips and Step Ups (ea. leg), separated by a Stair Run. Speed: 5x 50m Partner Hill Sprints.


0425Athletes don’t wear flip flops. And neither should you.

But seriously, read this. Yes, they look cool and they’re convenient, but prolonged use ain’t no good.[hr]

Friday> WoD: 20-1 Descending Ladder of Dips and Step Ups (ea. leg), separated by a Stair Run. Speed: 5x 50m Partner Hill Sprints.


4.26.14: Up and Down

2014-03-02 13.32.01

4.26.14: AG Track @ 9:30am

WOD
2x 200m (rest :30 after each)
400m (rest 1:00)
800m (rest 2:00)
1000m (rest 3:00)
800m (rest 2:00)
400m (rest 1:00)
2x 200m (rest :30)

Note: this picture is from when my 5 year old daughter, Towne, ran a 400m loop around the track. Yes, she got a treat for that one!

Link: http://www.runnersworld.com/boston-marathon/shalane-flanagan-ran-to-win
Here’s a story about Shalane Flanagan. She ran the Boston Marathon in 2:22:02, faster than any American woman. And she did it with style. She ran like Pre used to. She ran it to win it. She ran it hard from the start to try and break the other runners. Too often today, the elite runners hold their pace really slow upfront and then see who has the best kick towards the end. Pre, and now Shalane, made someone truly earn their victory. She is the reason the times were so fast for the top women. She may not have won the race, but she proved to be a fierce runner and competitor.


CF Blog April 26

WOD: “Filthy Fifty” – Tabata Stylephoto-39
50 Box Jumps (20”)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

*Finish as quickly as possible using Tabata intervals*

***

Interesting read about minimalist running shoes from Dr. Nick’s Running Blog:

 

Two year long case study demonstrating an increase in arch height from running in minimalist shoes.

The debate is ongoing as to the use of minimalist shoes and running barefoot. Few studies have been done and there are so many variables to control which makes these existing studies practically irrelevant. To see the true effects of what happens to our foot by removing the external support from a traditional motion control running shoe, it takes time. Years actually. I would like to share an example of a runner who had abandoned her rigid orthotics and motion control ASICS running shoesand began wearing minimalist shoes. The New Balance Minimus with a zero drop to be exact.

She was 34 two and a half years ago and had flexible flat feet, a valgus position of the calcaneus ( the heel bone angles inward when observing from behind), and a valgus knee deformity (knock knees). Her symptoms consisted of knee pain as well as frequent lower back pain. She was wearing custom rigid orthotics which were implemented to realign her arch and heel bone. We had her follow my transition protocol of removing the orthotics for the first part of a run and then replacing them for the remainder. As an example, for a three mile run the orthotics would be removed for a half mile then placed back in for the remaining 2.5 miles. This was gradually increased each week until she was able to comfortably run without them. The same was done for the motion control shoes but in a slower manner. I advise using the 10% rule. Each week mileage is increased wearing the minimalist shoe by 10%. Again, the new shoe is worn first and the run is completed in the traditional shoe. This can sometimes take up to 6-8 weeks or more depending on the level of running a person is doing before the complete transition is made. Many times I tell the patient it takes 3 months to safely transition. Remember, three months can be a blink of an eye in the whole scheme of things as many patients present to me with years of pain.

Of course what I am about to share is anecdotal. I realize that. However, this is a two year example of the changes that can occur to an adults foot that results from strengthening the postural muscles of the foot, specifically the abdcutor hallucis muscle. This is not the direct result of simply wearing a minimalist shoe. This is the result of what happens when you stress the foot and let it work the way it was intended to and become stronger. It has not relied on external support and adapted to the stresses placed upon it. The studies that are currently being published share weeks or sometimes a few months of results. This is a 2 year example. My colleagues and I are also submitting for publication a 6 month study that will show objective results of a similar finding. Let’s see what happens to the foot when you do not rely on orthotics and motion control shoes.

Heel Alignment
The below pictures shows the improvement in the alignment if the heel bone known as the calcaneous. You can see in 2012 the calcaneous was more everted or slanted inward as a result of a weak abductor hallucis muscle which leads to a collapse of the medial longitudinal arch. In 2014 the calcaneous is now more rectus or vertically orientated. This is a result of a stronger abductor hallucis muscle pulling and shortening between the great toe and heel bone which improves the arch and straightens the heel or calcaneous bone.

Continue reading…


CF WOD April 26

WOD: “Filthy Fifty” – Tabata Style
50 Box Jumps (20”)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

*Finish as quickly as possible using Tabata intervals*


CF Blog April 27

WOD:photo-40
4 Rounds
10 KB Swings (1.5/1)
10 Squats w/ KB in Rack Position (RT)
25yd One Arm Farmer’s Walk w/ KB in Rack Position (RT)
10 KB Swings (1.5/1)
10 Squats w/ KB in Rack Position (LT)
25yd One Arm Farmer’s Walk w/ KB in Rack Position (LT)

Cash Out: 1K Row


CF WOD April 27

WOD:
4 Rounds
10 KB Swings (1.5/1)
10 Squats w/ KB in Rack Position (RT)
25yd One Arm Farmer’s Walk w/ KB in Rack Position (RT)
10 KB Swings (1.5/1)
10 Squats w/ KB in Rack Position (LT)
25yd One Arm Farmer’s Walk w/ KB in Rack Position (LT)

Cash Out: 1K Row


BC 4/28

Monday @ the Met> Partners in the Garage


4.28.14: Mile Half Mile

UCF End_Keith_100s_9_Fotor

4.28.14: AG Track at 6pm

WOD
1600m Run
– rest 2:00
2x 800m Run
– rest 2:00 after each
1600m Run

The miles should each be run at a similar pace. But I want you to pick the pace up a bit on the 800’s. We’re giving you 2:00 rest after each 800’s, so shoot for about a :15 per mile increase in speed. i.e. if you run a 7:00 mile, then the 800’s should be around roughly 3:37.

Please note that there’s a chance of rain tomorrow. We will track the rain throughout the day and let you know by 5:00 if the class is still on. If it’s obvious before that, then we’ll post here and on Facebook.

Pic: had to pull out this awesome pic of Keith rolling on some 100’s from last year.


CF Blog April 28

Strength: 20 minutes to establish a 1RM Cleanphoto-41

WOD: Master’s Qualifier Mash-up
AMRAP 15
5 Muscle-ups*
5 Snatches (135/95)**
30 Calorie Row
25 Wall Balls (20/14)
50 Double Unders

*Can use these movements as rx subs for mu’s and snatches
*10 C2B Pull-ups
**15 KB Swings (2/1.5)

***

Momma’s Quote of the Week: “If one can stick to the training throughout the years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s beside the point. It’s simply that I just have to.” -Emil Zatopek

***

Great read from Mark’s Daily Apple:

How Much Protein Should You Be Eating?

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

 

The Sedentary

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

The Active

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

The Dieters

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

The Injured

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

Read more: 


CF WOD April 28

Strength: 20 minutes to establish a 1RM Clean

WOD: Master’s Qualifier Mash-up
AMRAP 15
5 Muscle-ups*
5 Snatches (135/95)**
30 Calorie Row
25 Wall Balls (20/14)
50 Double Unders

*Can use these movements as rx subs for mu’s and snatches
*10 C2B Pull-ups
**15 KB Swings (2/1.5)


0428Every go out for a jog and, while, you’re running you’re mind wanders. Sometimes those thoughts make sense. Others… not so much. Here’s a list of (75) thoughts every runner has while they’re out… running.[hr]

WoD 1: Parking Garage Team Circuit: Two groups, each stairwell: burpees, lunges, planks and stair runs. WoD 2: 21-15-9 push-up/sit-up with 4min time cap.


BC 4/29

Tuesday> Hill Runs ‘n stuff


CF Blog April 29

Strength: Back Squat 5×3 @80%10322777_10152354444800568_2975381426754698013_n

WOD:
4 Rounds
10 Push Press (135/95)
400m Run

***

Endurance News!!

Starting this week (May 3rd), Endurance class will be at 8:30 am Saturdays.

Hopefully this should avoid any conflicts with soccer and lacrosse games!

See you on the track!


CF WOD April 29

Strength: Back Squat 5×3 @80%

WOD:
4 Rounds
10 Push Press (135/95)
400m Run


0429Letting a little secret out. We’re about to do more running. So, put that in your head, get used to it, get over it. Not so good at the running? We’ll work with you on some technique and scale anything that needs to be scaled. So, prepare your legs and lungs. We’re running. We may even have a little “clinic” one morning to address some common issues in running technique. We will look for ways to improve efficiency. In the meantime, check this out.[hr]

Tuesday> WoD1: Hill Burpee Suicides. WoD2: 30 sec Ab Throwdowns. WoD3: 10-1 Alternating Toe Taps and Spiderman Push Ups


4.30.14: Back to the Rower

Screen Shot 2014-04-28 at 9.39.45 PM

4.30.14: 6am at The Pit

WOD
Row AFAP in 10:00
20 Wall Balls (20/14)
20 Ball Slams (30/20)
20 Burpees
20 Over the Box Jumps (24/20)
Row AFAP in 10:00

We haven’t rowed in a bit, so we’re getting after the rower in the a.m. And we’re going to mix in some other conditioning to help push ourselves. Plus, it’ll give a nice break from sitting on the rower. I do challenge you on the second row to try and beat your distance on the first attempt. You’ll have to dig pretty deep for that as your legs will be fatigued from the prior work. Push yourself.

Pic: yesterday was the last AG home soccer match, which forced us off the track. That ended up being a great thing. We hit the neighboring roads for some intervals, enjoyed the perfect weather, and wore out the legs at the same time. We will certainly do that more often as it’s a nice change of course.

TIME CHANGE: Saturday classes will now be moved to 8:30am


BC 4/30

Wednesday@Met> Grab a partner and a sandbag…


Buddy Program

Ultimate Crossfit  

Buddy/Mentor Program

We are looking for a few good Mentors to provide support, guidance, and assistance to our recent Foundations Program Graduates. 
The idea is to provide a smooth transition for our newest members from the smaller Foundations classes into the bigger group classes. 
Think of it as a kind of “show you the ropes” role. 
We will pair you with somebody based on when you workout. 

If you are interested in being a buddy to our new additions, or if you are interested in having a buddy at the gym to help you get started please contact tricia@ultimatecrossfit.com with your name and time of day that you workout.

 

 


Functional Movement Screening

Coming soon to Ultimate Crossfit…

the Functional Movement Screen

The Functional Movement Screen (FMS) was developed by Gray Cook and Lee Burton to screen athletes for mobility, motor control and/or stability issues. The following organizations are currently using the screen to help assess professional athletes’ risk for injury: NFL, PGA, NBA, NCAA, & MLB.
The goal of the screen is to reduce compensation and decrease injury risk, by targeting an athlete’s faulty movement patterns and reducing compensations that have been created through dysfunctional training. The screen is made up of 7 exercises, looking at how your body moves as a whole. The results of the screen will then help us develop an individualized program of corrective exercises for you to help work on any weaknesses or imbalances that you may have.If you continue to train with dysfunctional movement (i.e. weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to workout at your highest potential.
More information on our FMS Program will be coming soon. Be sure to check the website and this featured piece for updates.

 


CF Blog April 30

Strength: Weighted Pull-ups 3-3-3-3photo-42

WOD:
4 Rounds
50 Double Unders
20 Push-ups
15 Toes 2 Bar

POST WOD: Group Stretch

***

**Important Note**

If you have not done so already, please make sure you fill out an updated version of our Ultimate CrossFit waiver.   This is necessary for everyone in order to continue to work out at our gym.  To make this easier we’ve created a link to an online version that you can fill out and use an electronic signature.

https://www.smartwaiver.com/w/534334490909e/web/

***

Endurance News!!

Starting this week (May 3rd), Endurance class will be at 8:30 am Saturdays.

Hopefully this should help beat the heat and avoid any conflicts with soccer and lacrosse games!

 


CF WOD April 30

Strength: Weighted Pull-ups 3-3-3-3

WOD:
4 Rounds
50 Double Unders
20 Push-ups
15 Toes 2 Bar

POST WOD: Group Stretch


0430That’s it. You’re planks are over. Well, at least as far as the Challenge is concerned. Did you make it through all 30 days? How far did you get and what was your final count?

Why are these damn planks so good for us, anydamnway? Check this post that talks about planks being the “magic bullet” for hip mobility. That’s just one benefit. Core strength, multi-joint stability, mental toughness…

Any thoughts on a May Challenge? I’ve got a couple thoughts, but wonder what y’all think.

*Note: the Endurance class time for Saturday has moved up to 8:30 AM at AG Middle School.*[hr]

Wednesday@Met> Partners Share: 400m Sandbag Run + 75 Push Ups + 200 Mtn Climbers + 75 Sandbag Squats + 200 Mtn Climbers + 75 Sandbag Lunges + 200 Mtn Climbers + 75 Burpees + 400m Sandbag Run


CF Blog May 1

Strength: RDL 5-5-5photo-43

WOD:
800m Run
10-1 KB Swings (2/1.5)
1-10 Box Jumps (30/24)
800m Run

***

from Annemarie:

Hey everyone,
I haven’t been around the gym in awhile, but I wanted to let everyone know that my annual Cinco de Mayo party is TODAY from 5:00-8:00 at my office, 3507 Monroe Rd. There will be a band, margarita machine, beer, wine and homemade empanadas. The party is always a big hit and a lot of UCFers will be there. So, please spread the word. Hope to see you there!!

***

New t-shirts are here!!!  $25 – get ’em while they’re hot!!

IMG_1170


CF WOD May 1

Strength: RDL 5-5-5

WOD:
800m Run
10-1 KB Swings (2/1.5)
1-10 Box Jumps (30/24)
800m Run


BC 5/1

Thursday> Fastness.


March-2014

CF Blog March 2

WOD:photo-35
800 m run
15 thrusters (95/65)
3 rope climbs (can be done anytime during WOD)
30 double unders
30 abmat sit ups
30 wall balls (20/14)
30 kb swings (24kg/16kg)
30 burpees
15 power cleans (95/65)
800 m run


CF WOD March 2

WOD:
800 m run
15 thrusters (95/65)
3 rope climbs (can be done anytime during WOD)
30 double unders
30 abmat sit ups
30 wall balls (20/14)
30 kb swings (24kg/16kg)
30 burpees
15 power cleans (95/65)
800 m run


BC 3/3

Monday@Met> WoD1: 30-20-10 Extreme Jacks + Mtn Climbers + Squats. WoD2: 10-20-30 Push-To-Plank, Lunges, Kayaks. Cash out: 5 Wall Walks.


CF Blog March 3

Strength: Back Squat 10RMImage

WOD: AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams (30/20)

***

Momma’s Quote of the Week:  “A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.”
–Wade Boggs

***

Endurance News!

**UCF Endurance: Spartan Race Challenge
On Wednesday, we’re holding a Spartan Challenge Workout. The workout is a great endurance WOD and will mimic (and prepare) you for obstacle course races. The person in the gym that posts the fastest time for this workout will win a free pass to the next Spartan race here in Charlotte (3/22 or 3/23). Good luck and have fun!
***
**Endurance Class Schedule Addition – Starting Monday, March 17th we’ll be
back at AG Track on Mondays at 6pm.
***

CF WOD March 3

Strength: Back Squat 10RM

WOD: AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams (30/20)


0303What makes you irritable, distracted and sloppy? And is a known cause of infections, diabetes and cancer?

And the answer is: sleep deprivation.

We have often discussed the importance of sleep, but this article lays the facts out in a list that is hard to ignore. Especially when one of the symptoms of sleep deprivation is death.

 

Monday@Met> WoD1: 30-20-10 Extreme Jacks + Mtn Climbers + Squats. WoD2: 10-20-30 Push-To-Plank, Lunges, Kayaks. Cash out: 5 Wall Walks.


BC 3/4

Tuesday> WoD: AMRAP25 of 400m run + 50 Flutter Kicks + 400m Run + 50 Horizontal Scissors + 400m Run + 50 Bicycles


CF Blog March 4

Strength: Push Press 3RM993591_10151691519340568_66268258_n

WOD:
Start w/750m Row

6 Rounds
5 Power Cleans (175/125)
5 HSPU
5 GHD Sit-ups

Finish w/75 Double Unders

***

Endurance News!

**UCF Endurance: Spartan Race Challenge
On Wednesday, we’re holding a Spartan Challenge Workout. The workout is a great endurance WOD and will mimic (and prepare) you for obstacle course races. The person in the gym that posts the fastest time for this workout will win a free pass to the next Spartan race here in Charlotte (3/22 or 3/23). Good luck and have fun!
 
***
 
**Endurance Class Schedule Addition – Starting Monday, March 17th we’ll be
back at AG Track on Mondays at 6pm.
***

Great write-up by Rob Silver for Formulx.com:

10 THINGS YOU WILL LEARN THE LONGER YOU CROSSFIT

Posted by Rob Silver on 1/25/2014 in Training Tips

The longer you CrossFit, the more you’ll learn about yourself, your body, and the community you’ve become apart of. Here I’m going to share 10 things I’ve learned since having started coaching over 5 years ago. Read on!

The mainsite (CrossFit.com) will always kick your butt – It might not seem that way, but CrossFit.com still packs a punch. If you are bored of following intricate programs, go back to the mainsite and don’t change anything.

You do not need to PR everyday – There is no point in getting disappointed if you didn’t set a new max or beat your old Fran time. What matters is that you are consistently improving over the long term. A bad breakfast can ruin one training session, not a whole season.
You do not need to Max Out everyday – Yes, Olympic weightlifters might do it, but you are not an Olympic weightlifter. You are a functional athlete. You do not need to max out every day to get stronger and better.
Moderation – 50 Pull-ups are good. 200 are better. Nope. Remember, it is not only the sheer volume, but the quality of training time you put in. If you are trying to get a new skill, do not just hop on the bar and try to knock out butterfly pull-ups until your hands rip. Instead, practice the progressions slowly and you are sure to get them.
Check your ego at the door. No, really. Check your ego at the door – As your training ‘age’ goes up, you will understand that there is always someone that will be better than you on a workout. Do running workouts with runners and strength workouts with strong guys. This will not only force you to get better but force you to keep that ego in check.
You never know too much – The moment that you think you know it all, someone will provide you with a reality check. There is always more information out there. If you know everything about Olympic weightlifting (really?) why don’t you research what training method will aid in buffering FKBP12. You get the idea.
You are not Rich Froning (gasp!) – This is one of my favorites. Even if you are good enough to knock Rich off his barbell throne, you got there your own way, not his way. Everyone responds to training differently. You need to realize what works best for you and focus on that.
Magic Pills are magic – This goes for both supplements and training programs. Following supersecrettraining.com for one day won’t make you a games champion just like taking Essence of Ram Vas Deferas won’t make you squat 500lbs. Hard work is magical, but magic doesn’t exist outside Hogwarts.
Not everything applies, but it might be applicable – This might sound like a Yogism and it might be. For example, Westside Barbell training might not apply to a functional athlete because it is designed only around 3 lifts at known events, but some of the teachings, like working hard on your weaknesses, are very applicable to your training. Always keep this question in mind when learning from outside of your field. How is it applicable?
It is not always worth it – Yeah, you might want to show that young gun up because he just yelled to the whole room about his PR in a very self-centered manner. Don’t fall for his bait. Continue teaching to a whole new generation of athletes everything that you have learned along the way.
There you have it folks. 10 things that you will learn the longer you CrossFit. I might be young but have been involved with CrossFit long enough to have learned every one of these lessons the hard way. Please read up and have a nice think about your training after this. Leave any questions or comments for me below.


CF WOD March 4

Strength: Push Press 3RM

WOD:
Start w/750m Row

6 Rounds
5 Power Cleans (175/125)
5 HSPU
5 GHD Sit-ups

Finish w/75 Double Unders


0304Continuing to preach on what is going on with the American diet, here’s an article (with fancy charts, no less) proving that processed food is the devil. Well, not quite, but you get the idea.

And here are a few points to whet your appetite (see what I did there?):
  People in Western countries are consuming massive amounts of refined sugars, reaching about 150 lbs (67 kg) per year in some countries.
  Whereas wheat may have been relatively healthy back in the day, the same is not true of modern dwarf wheat.
  Eggs are among the most nutritious foods on the planet. For some reason, the health authorities have recommended that we cut back on eggs, even though there is no evidence that they contribute to heart disease.

In related news, here’s a list of the “11 Most Destructive Nutrition Lies Ever Told.”

 

Tuesday> WoD: AMRAP25 of 400m run + 50 Flutter Kicks + 400m Run + 50 Horizontal Scissors + 400m Run + 50 Bicycle


BC 3/5

Wednesday> 4min AMRAP – sprinting sideline to sideline add 1 push-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 sit-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 squat per trip.


3.5.14: Spartan Challenge

373838_10150389191306861_251061411860_8883494_802827594_n

3.5.14: Endurance is taking over the gym on Wednesday. So you don’t need to head to The Pit. Go to the regular class. This week we’re doing a Spartan Race challenge. The workout is based on obstacle course racing with a mix of running and conditioning movements. The person that takes the best time for the day will win a free pass to the Spartan race in Charlotte. But even if you don’t have the top time, it’s a great way to not only prepare for an obstacle race, but to test your overall endurance. Most importantly, have fun.

See the main gym blog for the WOD.

Here’s the race link if you want to sign-up for the Spartan race on 3/22 or 3/23
http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html


CF Blog March 5

IMG_1095
Caption this photo…

WOD: “UCF Endurance Obstacle Challenge/Spartan Race Giveaway”
200m Run
20 Burpee Over-The-Box Jumps (24/20)
400m Run
1 Rope Climb
20 OHWL (45/25)
800m Run
20 Squat Jumps
1 Rope Climb
400m Sandbag/Odd Object Run
20 Abmat Sit-ups
1 Rope Climb
200m Backwards Run
20 Sledgehammer Strikes
800m Run

*Best time of the day wins free race code for the Spartan Race Sprint on
Saturday, March 22nd in Charlotte, NC

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

Speaking of the Spartan Race…

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

**Endurance Class Schedule Addition – Starting Monday, March 17th we’ll be
back at AG Track on Mondays at 6pm.

 


CF WOD March 5

WOD: “UCF Endurance Obstacle Challenge/Spartan Race Giveaway”
200m Run
20 Burpee Over-The-Box Jumps (24/20)
400m Run
1 Rope Climb
20 OHWL (45/25)
800m Run
20 Squat Jumps
1 Rope Climb
400m Sandbag/Odd Object Run
20 Abmat Sit-ups
1 Rope Climb
200m Backwards Run
20 Sledgehammer Strikes
800m Run

*Best time of the day wins free race code for the Spartan Race Sprint on
Saturday, March 22nd in Charlotte, NC


0305A Challenge for March.  Akin to “March Madness”…

There will be a bracket.
There will be multiple “opportunities”.
There will be competition.
There will be a prize.

Full details Friday…

 

Wednesday> 4min AMRAP – sprinting sideline to sideline add 1 push-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 sit-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 squat per trip.


BC 3/6

Thursday@Pit> Speed: Prowler 2-2-2-2-2. WoD: 21-15-9 KB Swing + Box Jump + Burpee.


CF Blog March 6

photo
Brandon rocked out a WOD all by himself…and killed it!

Strength: Deadlift OTM for 10 minutes @80%

WOD: “7 Minutes Left, Down by 6”
2 Rounds
1 min Max Rep DB Push Press (45/30)
1 min Rest
1 min Max Rep Pull-ups
1 min Rest
1 min Calorie Row
1 min Rest
1 min Max Rep Burpees
1 min Rest
*Score is total Reps
*RX’d is with 50# push press and 50# weighted pull-ups

***
Hey Guys, the 2014 Fight For Air Climb is less than a month away!  Please consider signing up – it would be great to get a contingent of UCF folks together!!

1424497_10152125538447618_1512717405_n-2


CF WOD March 6

Strength: Deadlift OTM for 10 minutes @80%

WOD: “7 Minutes Left, Down by 6”
2 Rounds
1 min Max Rep DB Push Press (45/30)
1 min Rest
1 min Max Rep Pull-ups
1 min Rest
1 min Calorie Row
1 min Rest
1 min Max Rep Burpees
1 min Rest
*Score is total Reps
*RX’d is with 50# push press and 50# weighted pull-ups


0306Randoms…

Incredible Colorized Photos // tickld

Winter Stages // npr

Wooderson-less Detectives // rolling stone

Best Hoodie Design // wired

The Hoverer // huvrtech

Weird America // fastco.design

73 Young Reissue // pitchfork

Oscar Party Photos // vanity fair

Nutrition Lies // business insider

Thurst On // mamacolive

Food Poison // upworthy

Lego Man Travels // today show

You Ain’t No Olympian // esquire

Whole Foods Salaries // business insider

 

Thursday@Pit> Speed: Prowler 2-2-2-2-2. WoD: 21-15-9 KB Swing + Box Jump + Burpee.


BC 3/7

Friday@moga


CF Blog March 7

Strength: Snatch Balance 1-1-1-1-1photo-1

WOD: “Balls to the Wall” (from 1/28/12)
Partner WOD/Teams of 2
100 Wall Balls (20/14)
100 Med Ball Twist Pass (20/14) each pass is 1 rep
100 Ball Slams (30/20)
100 Med Ball Sit-up Throws (20/14)
100 Dynamic Push-ups
800m Med Ball Run (20/14)

***

Winner -Winner!!

Congrats to Matt Miller who won Wednesday’s Endurance Challenge by posting the best time of the day!!  Matt won himself a free race code for the Spartan Race Sprint on Saturday, March 22nd in Charlotte, NC

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

Don’t forget- those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

 


CF WOD March 7

Strength: Snatch Balance 1-1-1-1-1

WOD: “Balls to the Wall” (from 1/28/12)
Partner WOD/Teams of 2
100 Wall Balls (20/14)
100 Med Ball Twist Pass (20/14) each pass is 1 rep
100 Ball Slams (30/20)
100 Med Ball Sit-up Throws (20/14)
100 Dynamic Push-ups
800m Med Ball Run (20/14)


0307The games start here.

March’s Challenge is based on attendance and head-to-head competition. It operates like the NCAA “March Madness” pools you’ll all be filling out and watching ever-so-thoroughly, in the coming weeks. One person advances in each match up. Each match up is awarded points based on attendance and/or head-to-head battle. The field of 14 will be whittled down to one lone winner by the Week of March 31. Brackets are based on seniority (length of bootcamp participation/membership). The winner will get to choose one of the previous Challenge workouts for the trainers to do battle on (Cathy, Boone & Carter).

Details:
1. Starting each Monday “games” will be played at the end of a MWF class; one week = one round.
2. Each round of the bracket will be a 1min AMRAP of the listed movement (Week 1: HR Push Ups, Week 2: Squats, Week 3: Sit Ups, Week 4: Burpees).
3. Using the bracket if both participants are in attendance, their game is played that day. Winner advances.
4. If only 1 person is in attendance (Monday) they get a “point” and then the game is to be played Wednesday. If only 1 person is again in attendance (Wednesday) they get a point. Same goes for Friday. Points only matter if both participants fail to show up on the same day during the week.
5. The participant who either a) wins the head-to-head matchup, or b) has (at least) 2 points on Friday, wins and advances to the next round.

Ex: Carter vs Cathy – if Carter shows up on Mon but not Cathy, Carter gets 1 attendance point. If Wednesday Cathy shows up but not Carter, Cathy gets 1 attendance point. If on Friday both show up the “game” is played. If only one Cathy shows up Friday, then she gets the attendance point for that day and wins by default.

March Madness Challenge begins Monday. Bracket is below.

Bracket

[hr]

Friday@moga


3.8.14: Rain Check

nick-symmonds-062512jpg-65ab7de6db660a94

3.8.14: AG Track @ 9:30am

WOD:
4 Rounds
400m Run (:90 rest)
800m Run (:90 rest)

Since the rain got in the way last week, we’re repeating last week’s track interval workout. As a reminder, the goal is to run a consistent pace for both the 400’s and 800’s. If you run a 1:45 400, then the 800 should stay at the same pace with a 3:30. Each round should stay consistent or get faster.

Photo: Nick Symmonds announced this week that he’s retiring from indoor track.


CF Blog March 8

Workout 14.2OHS_Block3
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

or

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

***

Some fantastic advice on the Tabata Times Coaching Roundtable from Dr. Allison Belger (PsychologyWOD) for all of the competitors tackling the Open today:

This is not a workout into which you want to go with the attitude of “If it doesn’t go well, I can always do it again.” If there is even a glimmer of possibility of a repeat, it will likely be difficult to go to the very uncomfortable place you will need to visit if you are hoping to be a competitor.

Don’t give yourself an out; your hands may be too torn up or vulnerable after your first attempt, and you may struggle to harness the intensity you’ll need the second time around. I say give yourself one shot on this one, and make it count.

Try to fight the urge to conjure when you might be able to fit in a second try. Visualize yourself inputting the score you want.  ct like there’s no tomorrow, and give it everything you’ve got.

Thinking about going again can be a crutch and a flee from intensity. Hang in there with the challenge, rise to the occasion, push through the fatigue, and don’t give yourself an out.

GOOD LUCK EVERYONE!!!

 


CF WOD March 8

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

or

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps


CF Blog March 9

WOD 1: 10 minute cap (from 1/2/10)photo-2
4 Rounds
5 Rack to Overhead (165/115)
20 Squat Jumps

Rest 5 minutes

WOD 2: 10 minute cap (from 1/2/10)
5 Rounds
5 Power Cleans (135/95)
10 Burpees

Rest 5 minutes

WOD 3: 10 minute cap (from 1/2/10)
4 Rounds
250m Row
25 Abmat Sit-ups


CF WOD March 9

WOD 1: 10 minute cap (from 1/2/10)
4 Rounds
5 Rack to Overhead (165/115)
20 Squat Jumps

Rest 5 minutes

WOD 2: 10 minute cap (from 1/2/10)
5 Rounds
5 Power Cleans (135/95)
10 Burpees

Rest 5 minutes

WOD 3: 10 minute cap (from 1/2/10)
4 Rounds
250m Row
25 Abmat Sit-ups


BC 3/10

Monday@Met> WoD: 50 Hip Thrusters + 50 Sit Ups + 50 Dips + 50 Push Up – to – Plank + 50 Rock Jumps *EMOM – 2 burpees*
Cash Out: core work
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 10

IMG_1089
2013 Co-trainers of the Year!!

Power: Max Effort Broad Jump – 4 attempts

WOD:
21 KB Snatch (R-arm) 1.5/1
21 KB Snatch (L-arm) 1.5/1
9 Push-ups
9 Ring Rows
9 Abmat Sit-ups
15 KB Snatch (R-arm) 1.5/1
15 KB Snatch (L-arm) 1.5/1
15 Push-ups
15 Ring Rows
15 Abmat Sit-ups
9 KB Snatch (R-arm) 1.5/1
9 KB Snatch (L-arm) 1.5/1
21 Push-ups
21 Ring Rows
21 Abmat Sit-ups

***
Momma’s Quote of the Week:  “The harder the conflict, the more glorious the triumph.”—Thomas Paine
***

Congrats to Mie and Neil – UCF’s 2013 Co-Trainers of the Year!!
***

The 2014 Ultimate CrossFit Nutrition Challenge wrapped up last week and we saw some amazing results!  On the whole, participants lost a group total of 223 lbs (294lbs of fat lost and 19 lbs of muscle added).  Additionally, participants’ WOD times improved by an average of 1:45.

It was great to see all of the positive changes that folks made throughout the course of this challenge.  Hopefully each of the participants walked away with a positive experience and a bit more knowledge about the effects of nutrition.

Nutrition Challenge Winners – 

1st Place Team – Shawn W., Ryan H., Jackson H., Andy
Lost 21lbs (37lbs of fat & gained 8lbs of muscle)
WOD time improved by 6:35

2nd Place Team – Carmen and Joe Teague, Sarah and Bryant Coble
Lost 31lbs (22lbs of fat & gained 5lbs of muscle)
WOD time improved by 8:57

3rd Place Team – Robert K, Julie M, Denise E., Ben B.
Lost 15lbs (14lbs of fat & gained 2lbs of muscle)
WOD time improved by 6:57

Male Winners:

Top Male -Eric Y
BF improved by 31.5%
Muscle by 6.7%
WOD improved by 14%

BF improvement –Bo Younts
Bodyfat improved by 19.34%

Muscle Gain- Jonathan Miller
Lean mass improved by 4.6%

WOD Improvement – Rod Spence
WOD improved by 21.8%

Female Winners:

Women Overall –Bianca Miller
BF improved by 26%
Muscle by 7.3%
WOD improved by 24%

Muscle Gain -Kathy Senior
(*Interesting note – women added more muscle overall than men in this challenge)
Lean Mass improved by 8.6%

BF Improvement- Lauren Jones
BF improved by 28%

WOD Improvement – Bess Crumpton
WOD time improved by 15.8%

Here’s what some of the winners had to say about their experience:

Bo Y.:
“My diet was crucial. What’s crazy is that I didn’t get in the gym near as much as I wanted. The Polar Vortex really messed up my schedule as I couldn’t help but party. Even though I didn’t work out as much as I wanted I went pretty strict Paleo. Getting off bread has made the biggest difference in my life. I feel like a new person. Feel better, breathe better and even sleep better. I ate pizza one time during the challenge and hated myself for it. That night I experienced shortness of breath, felt really lethargic, had acid reflux and couldn’t sleep. That was the turning point. In the beginning it was hard leaving bread behind as I’ve never met a sandwich I didn’t like but once I got passed that I was cruising. Now I don’t miss bread at all. The 2nd toughest part was snacking. I didn’t know what to do so I just adopted eating apples and pistachios every day and it worked. The biggest thing I learned is once I went Paleo all the way I no longer needed to beat myself up if I couldn’t make it to the gym that day.”

Lauren:
“This was a tough month for me to do a nutrition challenge. My husband has been traveling a lot and although I typically make it into the gym at least 3 times a week sometimes during this month it was less. So I started to cherish the days that I did get to go to the gym and pushed myself hard and made the most of it (sometimes to the point of feeling sick). The main change I made this month was my nutrition. Before the challenge I would allow myself many “indulgences” and this month I worked hard to eliminate those “indulgences” from my house (since that is where I spend most of my time). I realized very quickly that I did not miss these things as much as I thought because I felt so much better without them. I eat Paleo about 80% of the time and worked hard to make every meal a balanced meal – I think that was key! Also, to me, the most important thing was have GOOD snacks. I made my own trail mix, stocked up on larabars and always made sure to bring something with me if I went out. I think in the past this is where I consumed most of my calories. So having a variety of healthy snack options really makes a huge difference. I think the way that I feel now will help keep me on track. I hate the feeling of being too full to move or the instant regret I feel when I eat a large quantity of candy. Besides, I now have a future crossfitter that I need to set a good example for :)”

Bianca:
“Changes I made during the challenge:

* Upped my workouts to 4-5 days a week vs. 2-3 days prior

* Did more strength work and bigger muscle group work as well as worked on a few of my weaknesses

* Worked on stringing pull-ups and push-ups together (during the 1st WOD, I could only put 1-2 together at a time…by the 2nd WOD I was able to get 4-5 at a time and for my push-ups I was able to string more together 7-8)

* Worked on being aware of my “red-line,” and pacing (I totally “bonked” on my 1st WOD at the row…I had to break up my 10 Wallballs!) So I focused on staying smooth on my run and row, so that I could go straight to the next exercise without wasting time to rest.  I guess I became more aware of what my body needed to do to be able to stay steady.  Whatever seconds I lost, I could make up elsewhere.

* As far as food…I I ate paleo but had a couple of cheats and recognized that I do better with a couple of cheats than withholding from them.  I’m much more likely to not “binge.”

* I also ate A LOT more protein than I normally do.  Always claimed to never be able to gain muscle…well it’s because I wasn’t fueling my body with enough protein.  I also upped my water intake.

What do I plan to keep:

*Goals…apparently I respond to them.  So on Sunday, I began thinking that now that I don’t have the challenge what is going to be my goal for the gym.  There’s a short laundry list.

*Though I have NEVER been into “lifting” large muscle groups, apparently I should do that.  I have never enjoyed the strength work (which equaled me not really pushing myself in this area) but I am seeing now more than ever that working the big muscle groups is what I need to be doing.

*I am going to be incorporating GHD/Abmats, Pushups/HSPU (with bands to do negatives) and Pullups into my warm ups every day whether they are prescribed or not.  I have seen the advantage of adding these few exercises to the list.

*My approach to a WOD…it’s just as much mental as it is physical for me.

*Being aware of how I am fueling my body even with a few cheats along the way.”

 

Great job everyone!!  

 

 

 


CF WOD March 10

Power: Max Effort Broad Jump – 4 attempts

WOD:
21 KB Snatch (R-arm) 1.5/1
21 KB Snatch (L-arm) 1.5/1
9 Push-ups
9 Ring Rows
9 Abmat Sit-ups
15 KB Snatch (R-arm) 1.5/1
15 KB Snatch (L-arm) 1.5/1
15 Push-ups
15 Ring Rows
15 Abmat Sit-ups
9 KB Snatch (R-arm) 1.5/1
9 KB Snatch (L-arm) 1.5/1
21 Push-ups
21 Ring Rows
21 Abmat Sit-ups


Today, we start March Madness. We’ll update the brackets at the end of each week.

0310It’s important to listen to your gut.

Do you remember the “hygiene hypothesis” of the late 1990s? It theorized that humans had so over-sanitized their environment with disinfectants and hand cleansers, our immune systems were no longer doing their jobs. So many consumer products like toothpaste, hand and dish soap, laundry detergents and even clothes now include antibiotics, said the theory, we seldom encounter the “bad” germs our immune systems are supposed to recognize and fight.

Since the hygiene hypothesis surfaced, there is growing evidence of its truth. In fact the theory that certain medical conditions, especially autoimmune ones, may be caused by a changing or declining bacterial environment in the human gut is gaining momentum and now called the “disappearing microbiota hypothesis.”

**BRING A FRIEND TOMORROW!**[hr]

Monday@Met> WoD: 50 Hip Thrusters + 50 Sit Ups + 50 Dips + 50 Push Up – to – Plank + 50 Rock Jumps *EMOM – 2 burpees*. Cash Out: core work
*ROUND 1 – Max HR Push Ups in 1 min


BC 3/11

Tuesday> Endurance: 3 Rounds of 1000m Run + 25 Burpees
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 11

Strength: Clean OTM for 10 minutesphoto-3

WOD: (HQ 9/12/11)
4 Rounds
400m Run
15 Thrusters (95/65)
15 Pull-ups

***

UCF Blood Drive
Saturday, April 5, 10-1

*Please consider donating – we need at least 25 people to make this a viable blood drive.  We currently have 4.

If you’re interested, email liznaum@gmail.com to sign up for an appointment!

1424497_10152125538447618_1512717405_n-2


CF WOD March 11

Strength: Clean OTM for 10 minutes

WOD: (HQ 9/12/11)
4 Rounds
400m Run
15 Thrusters (95/65)
15 Pull-ups


Here he goes again… ranting about sleep and sensory overload and over-stimulation from electronic devices and raising kids…

0311Handheld devices are increasingly important to our day-to-day existence and, yet,  increasingly bad for our health. Check out this article on what handheld devices do to children under the age of 12. Hint: Obesity, ADD, aggression and addiction.

Now, let’s flip the script. Here are 10 ways to make your kid smarter (backed by science). See, we present good with bad. It ain’t just all Debbie Downer over here.

Want to read more on these (and other similar) topics?
Here’s a good read: Lights Out. Review. Purchase.

**BRING A FRIEND TOMORROW!**[hr]

Tuesday> Endurance: 3 Rounds of 1000m Run + 25 Burpees
*ROUND 1 – Max HR Push Ups in 1 min


Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm. Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low. If you are interested in donating, contact Liz to schedule an appointment time – we will be running ON TIME this year!


3.12.14: Air It Out

tumblr_l5cfvruDyF1qc6607

3.12.14: The Pit @ 6am

WOD
3 Rounds
10x Prowler Push (down/back equals 2)
1 Mile AirDyne
800m Run
– rest 2:00 between each set

 

We’re treating these like intervals we run on the track. Only this time, we’re mixing in additional exercises. You’ll rest after each round so you can recover and go hard on the next. Your goal should be to get faster with each round. Each Prowler Push should be faster, each mile on the AirDyne faster, and each run faster. The last round should be an all out effort.


BC 3/12

Wednesday@Pit> WoD1: Tabata Squats. WoD2: AMRAP7 of 10 Slam Balls + 50 Jump rope. Rest 2 min. AMRAP7 of 10 Wall Balls + 15 KB Swings.
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 12

Speed/Agility: Pro Short Shuttle (5-10-5) – 4 attemptsImage

WOD: 5 Rounds
15 KB Swings (1.5/1)
45 Double Unders
15 Ball Slams (30/20)
150m Row

***

Interesting read from Bloomberg.com

Sweetened Drinks Linked to Depression in U.S. Soda Study

By Nicole Ostrow

Drinking more than four sweetened beverages a day, especially diet soda, doesn’t appear to be good for one’s mood, a study by the U.S. National Institutes of Health found.

In a study of more than 200,000 older adults, those who drank more than four cans of soda a day had a 30 percent greater risk of depression than those who consumed none. The same amount of fruit punch was tied to a 38 percent higher risk, according to research released today by the American Academy of Neurology. The risk was even greater for people who consumed diet drinks, whether soda, punch or iced tea.

The study, one of the first to look at sweetened beverages and depression, doesn’t explain the connection, so it’s still unknown how the drinks may be tied to mental health, said Honglei Chen, one of the study’s researchers. One theory is that the drinks have been linked to diabetes and obesity, which in turn can lead to the mood disorder, he said.

“Although our results are preliminary, consumption of sweetened beverages should be reduced as they have been linked to other adverse health outcomes,” said Chen, an investigator in the Epidemiology Branch of the National Institute of Environmental Health Sciences in Research Triangle Park, North Carolina, part of the NIH, in a Jan. 7 e-mail.

 continue reading…


CF WOD March 12

Speed/Agility: Pro Short Shuttle (5-10-5) – 4 attempts

WOD: 5 Rounds
15 KB Swings (1.5/1)
45 Double Unders
15 Ball Slams (30/20)
150m Row


An oldie but goodie, from the inimitable Boone Duwel…

0312Whether it’s in life or at the gym, set a monthly “comfort zone” goal.

We tend to do what we’re good at. There is nothing wrong with that; why not accentuate our strengths? However, there is validity in working on our weaknesses, and experiencing new things. After all, you might just find a whole new strong point if you step outside of what you’re accustomed to doing. Furthermore, by experiencing new things, you will often draw connections between them and the things you already know and enjoy. Heck, it could even make you better at them. Consider doing one thing a month that is out of the ordinary for you. Maybe that means working on a movement you have always avoided and want to be more confident in doing, or adding a new food to your diet. An example might be: using heavier weights during strength days to aid progress and become comfortable when the movement appears in a workout or adding avocado into some of your meals – just because it’s green doesn’t mean it’s not yummy! Evaluate the new experience and see if it has a place in your routine. If not, now you know first hand – but at least you gave it a try.

Step outside your comfort zone, set a goal and see what happens – you might just be amazed!

 

**I know the Moores have done this. Perhaps a few others we know. Anyway, it’s time again for the Race to the Top.[hr]

 

Wednesday@Pit> WoD1: Tabata Squats. WoD2: AMRAP7 of 10 Slam Balls + 50 Jump rope. Rest 2 min. AMRAP7 of 10 Wall Balls + 15 KB Swings.
*ROUND 1 – Max HR Push Ups in 1 min


The 2014 Ultimate CrossFit Nutrition Challenge wrapped up last week and we saw some amazing results!  On the whole, participants lost a group total of 223 lbs (294lbs of fat lost and 19 lbs of muscle added).  Additionally, participants’ WOD times improved by an average of 1:45.

It was great to see all of the positive changes that folks made throughout the course of this challenge.  Hopefully each of the participants walked away with a positive experience and a bit more knowledge about the effects of nutrition.

Nutrition Challenge Winners – 

1st Place Team – Shawn W., Ryan H., Jackson H., Andy
Lost 21lbs (37lbs of fat & gained 8lbs of muscle)
WOD time improved by 6:35

2nd Place Team – Carmen and Joe Teague, Sarah and Bryant Coble
Lost 31lbs (22lbs of fat & gained 5lbs of muscle)
WOD time improved by 8:57

3rd Place Team – Robert K, Julie M, Denise E., Ben B.
Lost 15lbs (14lbs of fat & gained 2lbs of muscle)
WOD time improved by 6:57

Male Winners:

Top Male -Eric Y
BF improved by 31.5%
Muscle by 6.7%
WOD improved by 14%

BF improvement –Bo Younts
Bodyfat improved by 19.34%

Muscle Gain- Jonathan Miller
Lean mass improved by 4.6%

WOD Improvement – Rod Spence
WOD improved by 21.8%

Female Winners:

Women Overall –Bianca Miller
BF improved by 26%
Muscle by 7.3%
WOD improved by 24%

Muscle Gain -Kathy Senior
(*Interesting note – women added more muscle overall than men in this challenge)
Lean Mass improved by 8.6%

BF Improvement- Lauren Jones
BF improved by 28%

WOD Improvement – Bess Crumpton
WOD time improved by 15.8%

Here’s what some of the winners had to say about their experience:

Bo Y.:
“My diet was crucial. What’s crazy is that I didn’t get in the gym near as much as I wanted. The Polar Vortex really messed up my schedule as I couldn’t help but party. Even though I didn’t work out as much as I wanted I went pretty strict Paleo. Getting off bread has made the biggest difference in my life. I feel like a new person. Feel better, breathe better and even sleep better. I ate pizza one time during the challenge and hated myself for it. That night I experienced shortness of breath, felt really lethargic, had acid reflux and couldn’t sleep. That was the turning point. In the beginning it was hard leaving bread behind as I’ve never met a sandwich I didn’t like but once I got passed that I was cruising. Now I don’t miss bread at all. The 2nd toughest part was snacking. I didn’t know what to do so I just adopted eating apples and pistachios every day and it worked. The biggest thing I learned is once I went Paleo all the way I no longer needed to beat myself up if I couldn’t make it to the gym that day.”

Lauren:
“This was a tough month for me to do a nutrition challenge. My husband has been traveling a lot and although I typically make it into the gym at least 3 times a week sometimes during this month it was less. So I started to cherish the days that I did get to go to the gym and pushed myself hard and made the most of it (sometimes to the point of feeling sick). The main change I made this month was my nutrition. Before the challenge I would allow myself many “indulgences” and this month I worked hard to eliminate those “indulgences” from my house (since that is where I spend most of my time). I realized very quickly that I did not miss these things as much as I thought because I felt so much better without them. I eat Paleo about 80% of the time and worked hard to make every meal a balanced meal – I think that was key! Also, to me, the most important thing was have GOOD snacks. I made my own trail mix, stocked up on larabars and always made sure to bring something with me if I went out. I think in the past this is where I consumed most of my calories. So having a variety of healthy snack options really makes a huge difference. I think the way that I feel now will help keep me on track. I hate the feeling of being too full to move or the instant regret I feel when I eat a large quantity of candy. Besides, I now have a future crossfitter that I need to set a good example for :)

Bianca:
“Changes I made during the challenge:

* Upped my workouts to 4-5 days a week vs. 2-3 days prior

* Did more strength work and bigger muscle group work as well as worked on a few of my weaknesses

* Worked on stringing pull-ups and push-ups together (during the 1st WOD, I could only put 1-2 together at a time…by the 2nd WOD I was able to get 4-5 at a time and for my push-ups I was able to string more together 7-8)

* Worked on being aware of my “red-line,” and pacing (I totally “bonked” on my 1st WOD at the row…I had to break up my 10 Wallballs!) So I focused on staying smooth on my run and row, so that I could go straight to the next exercise without wasting time to rest.  I guess I became more aware of what my body needed to do to be able to stay steady.  Whatever seconds I lost, I could make up elsewhere.

* As far as food…I I ate paleo but had a couple of cheats and recognized that I do better with a couple of cheats than withholding from them.  I’m much more likely to not “binge.”

* I also ate A LOT more protein than I normally do.  Always claimed to never be able to gain muscle…well it’s because I wasn’t fueling my body with enough protein.  I also upped my water intake.

What do I plan to keep:

*Goals…apparently I respond to them.  So on Sunday, I began thinking that now that I don’t have the challenge what is going to be my goal for the gym.  There’s a short laundry list.

*Though I have NEVER been into “lifting” large muscle groups, apparently I should do that.  I have never enjoyed the strength work (which equaled me not really pushing myself in this area) but I am seeing now more than ever that working the big muscle groups is what I need to be doing.

*I am going to be incorporating GHD/Abmats, Pushups/HSPU (with bands to do negatives) and Pullups into my warm ups every day whether they are prescribed or not.  I have seen the advantage of adding these few exercises to the list.

*My approach to a WOD…it’s just as much mental as it is physical for me.

*Being aware of how I am fueling my body even with a few cheats along the way.”

– See more at: https://dustinhorton.com/gatsby-wp/2014/03/09/cf-blog-march-10-2.html#sthash.QtZvm9n6.dpuf


From our friends at modPALEO

Sloppy Joe Beef

Here’s a recipe the whole family will enjoy. It also makes for great leftovers for a quick and easy lunch at the workplace. Enjoy!

Recipe 03121Ingredients

2 Tablespoons Coconut Oil
1 Small Onion, Finely Chopped
1 Carrot, Finely Chopped
1 Stalk Celery, Finely Chopped
1 Pound of Local Grass-Fed Ground Beef
Kosher Salt and Freshly Ground Pepper
1/2 Cup Tomato Paste
1 Tablespoon Chili Powder
1/4 Teaspoon Garlic Powder
1/3 Cup Crushed Tomatoes

Instructions

Preheat a large pan on medium-high heat with the coconut oil. Add the onion, carrot and celery; cook until the vegetables are tender. Add the beef; cook until no longer pink on the surface. Stir in the tomato paste, the chili powder and garlic powder, 1/2 cup water, crushed tomatoes; continue cooking until the meat is cooked through. Add salt and pepper to taste.

Enjoy with a fresh green salad.

* Leftovers will be great to take to your workplace with a baked sweet potato. Roast a sweet potato in a 350 degree oven until a knife can go through the potato; 15-30 minutes. Split open at work and stuff with your sloppy joe beef.


BC 3/13

Thursday> WoD1: 50-40-30-20-10 Walking Lunges + 10-20-30-40-50 Push Ups. WoD2: 25-20-15-10-5 Dips + 5-10-15-20-25 Yard Sales (+Stair Run).

CF Blog March 13

IMG_7810
Matt Miller can squat!

Strength: Back Squat 10×1 @80%

WOD: “Diane”
21-15-9
Deadlifts (225/155)
HSPU

***

Cycle WOD Squad

http://www.cyclewodsquad.com/cycle-wod-squad—home.html

Support a squad of individuals as they cycle and WOD from crossfit box to
crossfit box across the country from Yorktown, VA to Carson, CA in pursuit
of raising money for Steve’s Club, a non-profit organization that seeks to
improve the lives of at risk youth through health, fitness and crossfit.

We need your help, empower the world with us!

We have a donation jug on the glass display case at the front of the gym:
All spare change and dollars donated go directly to Steve’s Club


CF WOD March 13

Strength: Back Squat 10×1 @80%

WOD: “Diane”
21-15-9
Deadlifts (225/155)
HSPU


Ran. Dom.

13Precious Memories: Dean Smith // ESPN

Pre-argument Healthcare Video // upworthy

7 Best Internet Error Messages // Fast.Co

How to Approach Anyone // Business Insider

Fashion Poster sticker placement // upworthy

Farmed and Dangerous: Chipotle starts video series // mercola.com

13 Unknowns about the Downward Spiral // fuse

Zach and Obama “Between the Ferns” // FunnyOrDie

9 Maps that should Outrage Southerners // HuffPost

Spying Light Bulbs // Fast.Co

Reproductive Organ Labeling // BuzzFeed

Stream Unlimited Music on YouTube (sshhhh) // Business Insider

Kevin Bacon Explains the 80s to Millennials // digg

MeatMap // slate

What “True Detective” is about // vulture
…and a look behind the scenes of the credits…

iPhone 6 to be HUGE // Business Insider[hr]

Thursday> WoD1: 50-40-30-20-10 Walking Lunges + 10-20-30-40-50 Push Ups. WoD2: 25-20-15-10-5 Dips + 5-10-15-20-25 Yard Sales (+Stair Run).

 

 


Trainer Spotlight

Trainer Spotlight: Bill Davis$Bill

How long have you been doing Crossfit? Since November 2009

What is your athletic background and what did you do to stay fit before Crossfit? I played Rugby in college and began my marathon endeavor soon after. After completing 10 marathons I decided to hang up my shoes. I quickly became bored of the “Y” and dreaded needing to find something different. My wife had been at UCF for about 6 months and suggested I try it.  I wasn’t so sure. I can’t say it was love at first sight. It was November and it was cold, a little grungy (at least from where I was coming from) and there was a trainer telling ME what to do. It didn’t take long to realize the benefits of that trainer and I’ve been here 4 to 5 times a week ever since.

What class/time of day are people likely to find you at? I coach the 5AM Monday, Tuesday and usually a weekend class here and there. I usually find time to work out between 3 and 5:30PM.

What is your favorite WOD or lift? If I could pick it myself it would be a 40+ minute chipper with wall balls, kettle bells, push presses, pull ups, snatches and even some rowing. I love the WODs that take up the entire class period.

If you could perfect any skill or movement, which would it be? Tough one, there are so many. Right now it would be pistols and muscle ups; I think they’re both going to be in every competition in the near future and to be more proficient at these two movements would be beneficial.

What do you do outside of the gym (occupation, hobbies, etc.)? I’m a physical security engineer by trade. I’ve worked in the financial industry for years designing security systems. My hobbies usually center on the kids sports. Whatever my kids are playing, I am usually coaching.

Favorite part about coaching at UCF? Simple – the people. We have the best [hardest working] athletes in all of Crossfit. I truly look forward to coaching; that’s the only way I would ever get up at 4:30 in the morning. I love when the athletes accomplish a goal that was so out of reach just a short time ago and their determination to trounce the next goal!

If you could WOD with anyone on the planet – who would it be and why? Anyone really. I guess I am spoiled working out with the UCF family but if you want to work out I’m up for it.

I would love to workout with these athletes during their prime:

1. Bo Jackson – he would have destroyed almost any WOD

2. Jackie Joyner-Kersee – Iceland Annie watch out.

3. Mike Tyson – yep, crazy Mike. I would have loved to see him tackle Eva in his prime.


BC 3/14

Friday@Pit> WoD: 5 Rounds of 1 Rope Climb + 40m Farmer’s Carry + 10 Burpees + 15 Sit Ups
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 14

Strength: Weighted Pull-ups 5-3-1-1photo-4

WOD: (HQ 9/26/11)
AMRAP 15
10 Wall Balls (20/14)
10 Toes 2 Bar
10 Box Jumps (24/20)

***

Cycle WOD Squad

http://www.cyclewodsquad.com/cycle-wod-squad—home.html

Support a squad of individuals as they cycle and WOD from crossfit box to
crossfit box across the country from Yorktown, VA to Carson, CA in pursuit
of raising money for Steve’s Club, a non-profit organization that seeks to
improve the lives of at risk youth through health, fitness and crossfit.

We need your help, empower the world with us!

We have a donation jug on the glass display case at the front of the gym:
All spare change and dollars donated go directly to Steve’s Club

***

UCF Blood Drive
Saturday, April 5, 10-1

If you’re interested, email liznaum@gmail.com to sign up for an appointment!

***

Don’t forget- those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer


CF WOD March 14

Strength: Weighted Pull-ups 5-3-1-1

WOD: (HQ 9/26/11)
AMRAP 15
10 Wall Balls (20/14)
10 Toes 2 Bar
10 Box Jumps (24/20)


March Madness: Round One is complete. See the bracket below to see who advances. Round 2 is Squats. Get them legs ready.

And remember, we’ll have a little “Oh, Hi There Spring” get together on Thursday. 6 PM. Mark your calendar.

Bracket1

[hr]Friday@Pit> WoD: 5 Rounds of 1 Rope Climb + 40m Farmer’s Carry + 10 Burpees + 15 Sit Ups
*ROUND 1 – Max HR Push Ups in 1 min


3.15.14: Speed Check

photos.demandstudios.com-getty-article-251-166-78633519_XS

3.15.14: AG Track at 9:30am

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

Last week we ran intervals of 400s/800s. This week we’re picking up the speed and going shorter intervals and shorter rest.


CF Blog March 15

WOD: “Deck of Cards”IMG_1106

Hearts = Abmat Sit-ups
Spades = KB Swings
Clubs = Air Squats
Diamods = Ball Slams
Jokers = 15 Burpees
# on card refers to # of reps
Face cards = 10 reps
Aces = 11 reps

***

*Competitors and those registered for the Open may still come to class to complete the 14.3 Open WOD, but please be smart about this one, guys.  Keep in mind:

  • Form and technique are paramount.  Even though the weight is light in the earlier rounds, the reps will take their toll on your posterior chain.
  • we value your health and safety.  Because of this, if your form deteriorates beyond reason, the trainer may stop you.  Please don’t be upset if this happens- we want you to be able to tackle 14.4 with your back in tact!!

Good luck peeps!!


CF WOD March 15

WOD: “Deck of Cards”

Hearts = Abmat Sit-ups
Spades = KB Swings
Clubs = Air Squats
Diamods = Ball Slams
Jokers = 15 Burpees
# on card refers to # of reps
Face cards = 10 reps
Aces = 11 reps


CF Blog March 16

Strength/Skill: Goat Work 10-15 minutesphoto-5

WOD:
4 Rounds
200m Run
15 Pull-ups
200m Run
20 Push-ups
200m Run
20 Abmat Sit-ups
200m Run
15 Pistols


CF WOD March 16

Strength/Skill: Goat Work 10-15 minutes

WOD:
4 Rounds
200m Run
15 Pull-ups
200m Run
20 Push-ups
200m Run
20 Abmat Sit-ups
200m Run
15 Pistols


BC 3/17

Monday@Met> WoD 1 (in stage area): 3 Rounds of 17 burpee rock jumps + Stair Run + 14 Dips + Stair Run. WoD 2 (on the field): 3 Rounds of 17 Extreme Jacks + Bear Crawl Down + 14 Kayaks + Bear Crawl Back.


3.17.14: Monday is Back

March5track

3.17.14: AG Track at 6pm

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

Since we had to alter Saturday’s workout due to the track being in use, we’re going to hit the 200/400 intervals. We will monitor the rain during the day and post on the blog and on Facebook if we need to cancel.


CF Blog March 17

26923_409015555567_8067568_n
St. Patrick’s Day Throwback!!!

Strength: Press 5-3-3-1-1-1

WOD:
3 Rounds
17 Wall Balls (20/14)
17 KB Swings (1.5/1)
17 Abmat Sit-ups
1 Rope Climb
400m Run

***

Momma’s Quote of the Week:  “A goal is a dream with a deadline.”—Napoleon Hill

***

Happy St. Patrick’s Day!!!

26923_409015745567_5995555_n
another throwback 🙂

CF WOD March 17

Strength: Press 5-3-3-1-1-1

WOD:
3 Rounds
17 Wall Balls (20/14)
17 KB Swings (1.5/1)
17 Abmat Sit-ups
1 Rope Climb
400m Run


0317You can’t at 100% effort, 100% of the time. Some days are good, some are bad… some days you’re tired, some you’re fired up. Aside from the lifestyle reasons, even the best athletes need to train at different intensities (intesitys? seems odd either way you spell it).

…researchers found that elite endurance athletes who did 9 weeks of polarized training showed greater gains in VO2-max—the total amount of oxygen you consume—and time to exhaustion than athletes who completed more standard protocols of interval training and high-volume training.

Plus, the more you work your body at an easy aerobic level, the better your body gets at metabolizing fat as a fuel source during endurance events, says Henderson. This means you’re able to hold onto your carbohydrate stores more efficiently, which is crucial when you’re pushing toward the finish line. You only have a finite amount of carbohydrates to use as fuel. Once you use them up, you hit a wall. So the longer you can go before using them, the longer you can run full throttle. Moderate training can’t do that.

This article is written specifically about (cardiovascular) endurance. However, it applies to any sort of physical training. The harder, shorter workouts should be quite different from the longer, slower ones. Your body will thank you. And so will your performance.

Check the article, from Men’s Health.

Monday@Met> WoD 1: 3 Rounds of 17 burpee rock jumps + Stair Run + 14 Dips + Stair Run. WoD 2: 3 Rounds of 17 Extreme Jacks + Bear Crawl Down + 14 Kayaks + Bear Crawl Back.

**ROUND 2 – Max Squats in 1 min


BC, 3/18

Tuesday@Pit. Rowing + KB Swings + Pull Ups


CF Blog March 18

Strength: Front Squat 3-3-3-320140314_164712

WOD: 12-9-6-3
Power Cleans (165/115)
Ring Dips
Box Jumps (30/24)

***

From the Tabata Times:

10 Reasons Why CrossFitters Should Start Practicing Yoga

by DEBBIE STEINGESSER
CrossFit is all about community, and so is yoga.

For the past five months I’ve been teaching a regular Sunday yoga class at San Francisco CrossFit. After years of teaching in traditional yoga studio settings, this has been an exciting new challenge and a welcome change. I began training at SFCF in June of 2012 just after taking my first classes at CrossFit H20 in Medford, MA — owned by my best friends, Jaffney Roode and Benjamin Frank. I was instantly hooked on the intensity, speed, and explosive energy of CrossFit workouts. I quickly discovered that my background as a yoga practitioner provided me with the general mobility, positional awareness, focus, breath, and presence needed to stay on track with such a training program. CrossFit and yoga go together like fresh donuts and really good coffee, literally. Coffee, donuts, yoga, and CrossFit have become a regular occurrence on Sundays at SFCF.Here are 10 reasons why I believe yoga can help you grow as an athlete, reach your goals, and continue to excel beyond your wildest expectations.

1) Yoga improves your range of motion and general mobility

Most of the classical poses in yoga support the same concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity.

Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility. Greg Glassman did say that all Crossfitters should be able to do the splits. This could be your future.

2) Yoga helps you focus

Have you ever had to complete 150 wall balls? That target is your “drishti” or point of focus where your gaze rests. In classical yoga there is a strong emphasis on creating a focal point that doesn’t move so you stay consistent while you’re moving. This technique of setting a steady focus helps tremendously with Olympic liftingdouble unders, high box jumps, and toes to bar, just to name a few.

3) Yoga teaches you how to breathe more efficiently

CrossFit is primarily about moving fast with intensity, but in order to cultivate speed you must also cultivate rest.

After my first “Yoga for the Crossfit Athlete” class at San Francisco CrossFit, the Supple Leopard himself, Dr. Kelly Starrett asked me how it went. I replied, “It was awesome.  The athletes move really well…but they breathe like shit.” Vinyasa Yoga is a practice of linking movement to breath, so you move through postural transitions using your inhale and exhale. This pattern of breath awareness seamlessly transfers to a long burpee workout where the timing of breath and rhythm is essential to staying on point. Yoga also helps you learn how to breathe deeply into your diaphragm, which directly translates into your ability to produce more power and sustain movements for longer durations.

4) Yoga develops your ability to balance

Balance is one of the Ten General Physical Skills highlighted in Greg Glassman’s definition of CrossFit. It’s necessary for most of the movements you see in a classic CrossFit workout. Practicing yoga poses such as Tree, Eagle, Dancer’s, or Half Moon help you achieve the stability needed to perform high rep pistols or do cartwheels on a balance beam at the Sac Town Throwdown (not that I’ve ever done that). If you’re lucky, this balance thing trickles into your real life outside the gym and suddenly you’ve landed your dream job, relationship, home, and you have time for your CrossFit and yoga addiction.  Lucky you!

Continue reading…


CF WOD March 18

Strength: Front Squat 3-3-3-3

WOD: 12-9-6-3
Power Cleans (165/115)
Ring Dips
Box Jumps (30/24)


And now, a post from Cathy…

Banishing Toxic Thoughts

0318Many toxic thoughts on this list hit home. We’ve experienced them ourselves, we’ve heard friends express them, or we can list family members for each one (or one person for all 12!). Why do we honor these negative thoughts? Why not reduce stress with positive self talk as this Mayo Clinic article suggests? Or try any of these 10 tips to overcome negative thoughts. A little more positivity in the world would go a long way. Pass it on.

**Note : Bootcamp Get Together Thursday at Hickory Tavern**

Tuesday@Pit> Rowing + Push Ups + KB Swings


BC, 3/19

Wednesday> Mini-Combine:  5-10-5 Pro Short Shuttle // Max Distance Broad Jump. WoD: 3 Rounds of 5 Renegade Rows + 10 Box Jumps + 15 Wall Balls + 10 Box Jumps + 5 Renegade Rows + 100 Jump Rope.
**ROUND 2 – Max Squats in 1 min


3.19.14: Roll Out

http://www.youtube.com/watch?v=LgaAwI7viVk

3.19.14: The Pit @ 6am

WOD
5 Rounds
500m Row
400m Run
15 Burpees

The catch is that for each round that you hit a negative split (i.e. complete the round faster than the previous round), then you earn the reward of skipping the burpees.

I promise that if you do this workout, then you’ll have basketball skills like Bieber.


CF Blog March 19

Skill: Pull-ups
work on kipping if you don’t have them or butterfly
If you have kipping pull-ups do Strength: 3×8 Bent Row

WOD: EMOM for 18 minutes
Minute 1: 7 pull-ups w/remaining time max rep double unders
Minute 2: 10 pushups w/remaining time rest
Minute 3: 7 t2b w/remaining time max rep mountain climbers (L + R = 1 rep)
repeat
*Score is total double unders and mountain climbers

***

Many congrats to Coach Matt on the wonderful addition to his family!  Brayden Reese Millmore born 3/17/14 8.8lbs, 20in.

1800258_10203421744334472_1761970460_n


CF WOD March 19

Skill: Pull-ups
work on kipping if you don’t have them or butterfly
If you have kipping pull-ups do Strength: 3×8 Bent Row

WOD: EMOM for 18 minutes
Minute 1: 7 pull-ups w/remaining time max rep double unders
Minute 2: 10 pushups w/remaining time rest
Minute 3: 7 t2b w/remaining time max rep mountain climbers (L + R = 1 rep)
repeat
*Score is total double unders and mountain climbers


Sleep. Again. We keep talking about it, ’cause it’s so damn important. Like, the most importantest.

0319The below article is very “layman-esque” in terms of it’s presentation. Give it a read. It’s quick.

The most common sleep disorder is insomnia. Trouble falling asleep is often the cause, which can stem from noise (including a partner’s snoring), stress, poor posture, spinal alignment problems and especially light, which prevents the body from releasing the necessary levels of melatonin to produce deep sleep. However, when people have problems waking frequently throughout the night, it often points to hormonal issues…

Read: Jumping Over the Moon.

Then Set Yourself Up Properly.

Then… Get Back to Sleep.

And find out what happens.

Wednesday> Mini-Combine:  5-10-5 Pro Short Shuttle // Max Distance Broad Jump. WoD: 3 Rounds of 5 Renegade Rows + 10 Box Jumps + 15 Wall Balls + 10 Box Jumps + 5 Renegade Rows + 100 Jump Rope.
**ROUND 2 – Max Squats in 1 min


BC, 3/20

Thursday> WoD1: “Medusa” – 3 Rounds… 60 sec each movement, w 10 sec rest between movements. Push Up + Squat + Sit Up + Burpee + Backwards Lunge + Yard Sale + 1 min Rest


CF Blog March 20

WOD:photo-6
2 Rounds
50 kb swings (1.5/1)
40 ball slams (30/20)
30 burpees
20 walking lunges

*At any time in the workout complete 4×400.  You can do these at anytime
and any length.  So starting or ending with 1 mile is fine or doing
individual 400 or 800s is fine too.

***

Check out Coach Travis Cooper’s article on the Catalyst Athletics site!!

Proper Approach to Competition

by Travis Cooper 

Approaching competition can be very stressful for a beginner or experienced lifter without proper planning. Competition requires you to get out of your comfort zone in several different areas, which can disrupt your mindset. Having a plan in place keeps your mind from being disrupted too much.

Pre-Travel 

As a competition approaches, one of the main things that you must do as a lifter is trust the plan that you and your coach created in the beginning of the training cycle. When competition approaches and you start missing a few programmed weights, sometimes you can begin to question the original plan, thinking that it was not the right approach all along and you must have been drunk when you made your plan because it’s not working. Trust the plan and trust your training with your whole heart—it was well thought out.
Don’t worry if in the few weeks leading up to competition weights start to feel heavier and you start to miss lifts. This happens to a lot of lifters who compete and compete well. It’s very common for gymnasts to start missing their routines in training in the weeks leading up to a big meet. They begin to make mistakes and over-think everything. But on competition day, often times the routines come right together when they let it flow or get in the zone!
In the weeks leading up to a competition, you should try to minimize stress. If you have deadlines at work, then try to get ahead so that the few weeks before the meet you are not extremely stressed about meeting those deadlines. Stress is the devil when it comes to recovery.
Post-Travel
Once you arrive at the competition venue, try not to watch too much lifting. Naturally, when you are into weightlifting long enough you develop relationships. When those friends are lifting you cannot help but get emotionally invested in their performances. Given that you have no control of their performances, watching friends will put you on an emotional roller coaster, which will not help you perform well. Try to keep to yourself as much as possible and watch as little lifting as possible. Trust me, watching weightlifting is draining!
Making weight is your number one priority when you reach the venue. Check your weight on the competition scale when you arrive if that’s an option. Keep track of your weight and be smart with your diet. If you are overweight, minimize salt and carbohydrate intake the couple of days prior to competition. If you need to sauna/dehydrate, do so as close to weigh-ins as possible. The shorter the time period you are dehydrated, the better it is for your strength.
At weigh-ins, make conservative declarations on first attempts. These can always be changed later and your coach can use changes strategically to ensure proper timing on your warm-ups.

CF WOD March 20

WOD:
2 Rounds
50 kb swings (1.5/1)
40 ball slams (30/20)
30 burpees
20 walking lunges

*At any time in the workout complete 4×400.  You can do these at anytime
and any length.  So starting or ending with 1 mile is fine or doing
individual 400 or 800s is fine too.


Random Notes. It’s yours.

0320Meat vs Cigs, R Wolf // Outside

Crawl to Strength // Breaking Muscle

W Anderson’s Symmetry // Death & Taxes

sxsw 14 // npr

Meat Kills (the free market) // Salon

Milking Dairy // Loren Cordain

Before Breakfast Tips // Bus. Insider

Gut Heart Chocolate Love // npr

How Protein Becomes Muscle // Men’s Health

Kawehi’s Heart // spin

Get Up From Your Desk // Bus. Insider

Farm To Table L-I-V-I-N // NYTimes

See you at Hickory Tavern @ the Met tonight @ 6 PM.

[hr]

 

Thursday> WoD1: “Medusa” – 3 Rounds… 60 sec each movement, w 10 sec rest between movements. Push Up + Squat + Sit Up + Burpee + Backwards Lunge + Yard Sale + 1 min Rest


BC, 3/21

Friday@moga


CF Blog March 21

Strength: Deadlift 5-5-5photo-7

WOD: (from 3/24/11)
4 Rounds
40 Air Squats
4 Muscle-ups
4 HSPU

***

 

Have you thought about your deodorant lately?  Check out this article from our friends at modPALEO to see why you should.

Teen Spirit?

deoby Liz Naum

I’m sure that most folks have not given a second thought about their daily routine of applying deodorant. After all, this matter of personal hygiene has been ingrained in all of us since those awesomely awkward days of middle-school. Yet ongoing research continues to pose the question about whether or not this “clean” habit could in fact be detrimental to your health.

Sounds crazy, right? But think about it – your body is designed to sweat.

Actually, your body NEEDS to sweat. Through the process of sweating the body not only cools itself, but also rids itself of toxins via sweat glands. And while anti-perspirants effectively prevent that yucky sweat from pooling beneath armpits, they also disrupt the body’s natural cooling system and trap unwanted toxins in the body…right by a series of lymph nodes.  No bueno.

Although empirical data has yet to produce concrete evidence that the medical community is ready to sign off on, recent studies have shown an undeniable correlation between anti-perspirant use and breast cancer.

While there is concern about the parabens found in most deodorants and anti-perspirants, many of the concerns about anti-perspirant are centered on the active ingredient: aluminum. It is the aluminum compound that serves to plug the sweat ducts, and it is also a known estrogenic.

“Estrogenic compounds have the ability to trigger some of the same effects as the body’s own hormone estrogen. One of estrogen’s roles in the body is to promote the growth of breast tissue, so excess might lead to cancerous overgrowth.” 
(Read more…)

Perhaps even more frightening are the studies that reveal the presence of aluminum in tissue removed from breast cancer patients.

“Aluminium is a metalloestrogen, it is genotoxic, is bound by DNA and has been shown to be carcinogenic. It is also a pro-oxidant and this unusual property might provide a mechanistic basis for any putative carcinogenicity. The confirmed presence of aluminium in breast tissue biopsies highlights its potential as a possible factor in the aetiology of breast cancer” (Read more…)

And let’s face it, ladies that shave their armpits (and I’m not saying to stop), are perhaps even more vulnerable as the process opens up the pores, facilitating the permeation of aluminum.

But there is hope!

Companies like Primal Pit Paste have created natural and safe alternatives to traditional deodorants. The Primal Pit Paste deodorant is not only aluminum free, but paraben free as well, and they offer a variety of amazing scents (even a creamsicle scent for the younger generation). Even better, the product is MODster approved – as many of the modPALEO team has made the switch to PPP.

So toss out that old anti-perspirant. Sure, you may still sweat, but isn’t it time you embraced thathealthy glow?


CF WOD March 21

Strength: Deadlift 5-5-5

WOD: (from 3/24/11)
4 Rounds
40 Air Squats
4 Muscle-ups
4 HSPU


0321What do you think about this?

This week’s “March Madness” results are below. I’m gonna take a little creative license with the next round. More on Monday.

Bracket2[hr]

Friday@moga


3.22.19: Roller Coaster Intervals

FinishLineArchFinal

3.22.19: AG Track at 9:30 am

WOD
200m (:30 Rest)
1200m (2:00 rest)
200m (:30 rest)
1000m (2:00 rest)
200m (:30 rest)
800m (2:00 rest)
200m (:30 rest)
600m (2:00 rest)
200m (:30 rest)
400m


CF Blog March 22

Open WOD 14.4photo-8
As many Rounds and Repetitions as Possible in 14 minutes
60-calorie row
50 toes-to-bars
40 wall-ball shots, (Men 20 lb. to 10-foot target) (Women 14 lb. to 9-foot
target)
30 cleans (Men 135 lb.) (Women 95 lb.)
20 muscle-ups

Alternate WOD:
2 Rounds
400m Run
20 Toes 2 Bar
25 Wall Balls
30 Calorie Row
25 Abmat Sit-ups
15 Power Cleans (135/95)

***

Good luck to our UCF peeps running the Spartan Race today!!  Go get ’em!!


CF WOD March 22

Open WOD 14.4
As many Rounds and Repetitions as Possible in 14 minutes
60-calorie row
50 toes-to-bars
40 wall-ball shots, (Men 20 lb. to 10-foot target) (Women 14 lb. to 9-foot
target)
30 cleans (Men 135 lb.) (Women 95 lb.)
20 muscle-ups

Alternate WOD:
2 Rounds
400m Run
20 Toes 2 Bar
25 Wall Balls
30 Calorie Row
25 Abmat Sit-ups
15 Power Cleans (135/95)


CF Blog March 23

Skill: Rowing and L-Sits (work on rowing technique and holding an L-Sit)photo-9

WOD:
AMRAP 16
5 Curtis P’s (power clean, lunge, lunge, push press) 96/65
5 Ring Rows
10 Abmat Sit-ups
10 Push-ups

 


CF WOD March 23

Skill: Rowing and L-Sits (work on rowing technique and holding an L-Sit)

WOD:
AMRAP 16
5 Curtis P’s (power clean, lunge, lunge, push press) 96/65
5 Ring Rows
10 Abmat Sit-ups
10 Push-ups


BC 3/24

Monday@Met> WoD 1: 10min AMRAP of 20 Dips, Stair Run, 20 Rock Jumps, Stair Run. WoD 2: 12min AMRAP of 24 Kayaks, Forward Sprint, 24 Mountain Climbers, Backward Sprint.


3.24.14: No Rain Monday

track-practice-feb-2-2014

3.24.14: AG Track at 6pm

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

We’re hoping to avoid the rain and finally get this workout in!


CF Blog March 24

Strength: Back Squat 1-1-1-1-1photo-10

WOD:
3 Rounds
20 Pull-ups
30 KB Swings (1.5/1)
40 Double Unders

Cash Out: 3 x 10 GHD Sit-ups

***

Momma’s Quote of the Week:  “Passion is energy. Feel the power that comes from focusing on what excites you.”–Oprah Winfrey

***

Cycle WOD Squad

http://www.cyclewodsquad.com/cycle-wod-squad—home.html

Support a squad of individuals as they cycle and WOD from crossfit box to
crossfit box across the country from Yorktown, VA to Carson, CA in pursuit
of raising money for Steve’s Club, a non-profit organization that seeks to
improve the lives of at risk youth through health, fitness and crossfit.

We need your help, empower the world with us!

We have a donation jug on the glass display case at the front of the gym:
All spare change and dollars donated go directly to Steve’s Club

***

UCF Blood Drive
Saturday, April 5, 10-1

If you’re interested, email liznaum@gmail.com to sign up for an appointment!

1979740_10102393560672083_502398773_n


CF WOD March 24

Strength: Back Squat 1-1-1-1-1

WOD:
3 Rounds
20 Pull-ups
30 KB Swings (1.5/1)
40 Double Unders

Cash Out: 3 x 10 GHD Sit-ups


By Liz Naum. Borrowed from the modPALEO blog…

We love coconut oil for it’s many health benefits – you can cook with it, bake with it, put it in your coffee, you can even use it in your hair or on your skin. But now I give you yet another reason to love coconut oil… oil pulling.

While this term may be new to you, the Ayurvedic practice has actually been around for thousands of years.

Traditionally, oil pulling – the practice of swishing oil around in your mouth for 15-20 minutes- has been toted as a means of promoting oral health and hygiene. But more recently, the practice has been claimed as a virtual panacea for numerous diseases and ailments from insomnia to strep throat. Most notably, oil pulling has been shown to have powerful decongestant properties for the sinuses and throat. Chronic allergy sufferers rejoice!

While other oils may be used, raw coconut oil is recommended because “it has antimicrobial, anti-inflammatory, and enzymatic properties. This provides the added benefit of killing any unwanted bacteria that may be residing in the mouth, while leaving behind healthy probiotic strains”. Read more here

Want to give it a try and test the benefits for yourself? Just a few simple steps and you may be on your way to improved health!

  • On an empty stomach (morning time is best) take a tablespoon of oil in your mouth (allow to melt if it is hard), and begin swishing it around your mouth – pulling it between your teeth as you do. *DO NOT GARGLE the oil at any point.
  • Continue to swish around in your mouth for 15-20 minutes
  • When you are done, spit oil into the trash or in the toilet (not the sink as the oil may clog it). You should notice a milky-white consistency to the oil – presumably, these are the toxins that you have “pulled” from your mouth and body.
  • Rinse well with water and enjoy your improved health!

Read more about oil pulling here and here.

Happy Pulling!

[hr]Monday@Met> WoD 1: 10min AMRAP of 20 Dips, Stair Run, 20 Rock Jumps, Stair Run. WoD 2: 12min AMRAP of 24 Kayaks, Forward Sprint, 24 Mountain Climbers, Backward Sprint.


BC 3/25

Endurance: 4 Rounds of 15 Lunges + 800m Run + 15 Burpees. Negative splits = no burpees.


CF Blog March 25

Strength: Bench Press 3-3-3-3-3photo-11

WOD: “Tabata”
Ball Slams (30/20)
Calorie Row
Wall Balls (20/14)
Burpees

Post WOD: Trainer Led Group Stretch

***

From our friends at Stronger, Faster, Healthier:

THE IMPORTANCE OF RECOVERY

Did your New Years Resolution include working out more?  Losing those 5lbs gained during the holidays? Spending more time at the Gym?

In order to keep pushing day after day and getting results you must recover.  Recovery is key for newbies hitting it hard in the gym and critical to athletes.

Multiple mechanisms are responsible for rapid recovery (cell energy & control of inflammation).

ATP = ENERGY POWERHOUSE

It is important to replenish your ATP levels.  ATP is our cell’s major energy molecule.   It keeps the cell healthy and functioning by providing energy for all aspects of cell life.

Proteins cannot and will not be synthesized if ATP is low.  If you want to build muscle you need optimal ATP levels. When ATP levels are low, your cells become sick and your mitochondria that make ATP become swollen and unhealthy.  Calcium floods into the cell because the ion pumps are not working. Calcium activates proteases (enzymes that degrade protein and enzymes), leading to protein loss and cell destruction.

SFH RECOVERY

SFH Recovery is designed to stimulate the synthesis of ATP.  SFH Recovery also contains glucosamine and chondroitin for immune and joint support.  This is important because exercise induces inflammation, which can degrade muscle mass.

 

 


CF WOD March 25

Strength: Bench Press 3-3-3-3-3

WOD: “Tabata”
Ball Slams (30/20)
Calorie Row
Wall Balls (20/14)
Burpees

Post WOD: Trainer Led Group Stretch


0325Great work this morning, Allyson!

We are pushing the Third Round of March Madness to Monday, March 31. That will be the Semifinal bouts – Shannon vs. Chris and Bryan vs. Lynn. The movement is Squats. They will be judged by an official. Namely, Cathy. Then, on Wednesday, we’ll have the Final. Burpees. And the winner shall name a one minute workout for the trainers to perform at the next class they coach.[hr]

Endurance: 5 Rounds of 15 Lunges + 800m Run + 15 Burpees. Negative splits = no burpees.


BC 3/26

Wednesday@Pit> Strength: Every 30sec for 10min – KB Clean and Jerk (alternate hand/side each time). WoD: OTM for 10min – 3 Pull-ups w/ max Plank Hold.


3.26.14: Countdown

Screen Shot 2014-03-25 at 8.31.04 PM

3.26.14: The Pit @ 6am

WOD
AMRAP 30
400m Run
30 Split Squat Jumps
20 Calorie AirDyne
10 Plyo Pushups


CF Blog March 26

Strength: Bent Row 5-5-5-5photo-12

WOD:
4 Rounds
250m Row/200m Run (in this workout you will need to complete 2 of the
rounds with running and 2 rounds of the rounds with rowing. You can split
up/change us as needed)
10 DB Snatch (45/30 – 5 each arm, does not have to be alternating)
30 Double Unders
20 DB OHWL (45/30)
30 Abmat Sit-ups

***

From Mark’s Daily Apple:

Why Squatting Is So Important (plus Tips on How to Do It Right)

Just as we should eat the foods our bodies were designed to eat, we should move our bodies the way they were meant to move and impose the stressors they were meant to bear. That means squatting, and squatting often. Our hips flex, knees bend, and ankles dorsiflex so that we can rest comfortably in a squat position.

Okay, but isn’t the squat a bit outdated? Why not just use a chair?

You’ve probably heard how modern processed foods use refined sugarsalt, and seed oils to hijack our natural desires for fruitsanimal fat, and animal meat. They exploit our wiring and provide hyper-stimulation to our senses, prompting massive overconsumption; some refer to this as “Food Reward.” In a similar vein, chairs hijack our anthropometry, which was designed for squatting. Just look at yourself in a chair:

  • Your knees are flexed – same as in a squat.
  • Your hip is in flexion – same as in a squat.
  • Your spine is neutral (unless you’re slumping, which many of us do) – same as in a squat.

Chair sitting is attractive and easy because it doesn’t challenge the way our joints work. It doesn’t place us in unnatural positions. It’s easy to slip into. It hews to our anthropometry. It provides support, so we don’t even have to do or lift anything or worry about engaging our glutes.

I call it “Repose Reward,” and it’s obviously a concerted effort by the chair industry (Big Sit) to keep us dependent on their evil, addictive products! (Please understand I’m mostly kidding.)

The good side of all this is that if you can sit in a chair with your feet flat on the ground, you can (with some work) squat. It might be hard, because your muscles will actually have to work to maintain the load, and it might take some finagling since some of your joints will feel a little tight, but the position is possible. You just have to learn to support the load.

That’s one big reason to squat – it helps counteract all that sitting we do and lets us tap into a very Primal, very essential mode of repose. But there are many other reasons to squat, too. Let’s explore:

Squatting makes you stronger.

Pound for pound, squatting is the best bang for your buck strength exercise, hitting many different muscle groups along the way. The obvious ones targeted are the prime movers – the quads, hamstrings, and glutes – but the trunk musculature must stabilize the torso and maintain a neutral spine, all while supporting the load and acting as a fleshy lever. All in all, the squat is a complicated movement that forces the body’s parts to work and grow stronger together as a single unit.

Squatting makes you faster.

Tons of studies confirm that the stronger your squat, the faster you can run. It’s probably not just a “people who are strong and can squat a lot tend to also be faster” kind of thing because research shows that adding weight to an athlete’s squat during the season directly translates to faster sprint speeds.

Squatting makes you jump higher.

It’s no surprise that training your body to stand up tall from a squatting position with extra weight on your back would also improve your ability to keep going past merely standing, also known as jumping. And even though you wouldn’t jump from a deep squat position in real life, training the deep squat (full range of motion) position improves the vertical leap more than regular squatting.

Squatting improves bone mineral density in all age groups.

A recent study found that supervised (by an experienced trainer) weighted squats can help postmenopausal women with osteoporosis or osteopenia improve their bone mineral density in the spine and neck by 2.9% and 4.9%, respectively (in addition to boosting their strength levels by over 150%). That’s huge. Now, imagine the strength of a lifetime squatter’s bones.

Squatting is even beneficial for endurance athletes.

Many endurance enthusiasts have the idea that squatting and other forms of resistance training will make them “bulky” and slow them down, but this simply isn’t the case. When they include resistance training in their regimen, marathoners improve their running economy. And even though their quads do plenty of work on the bike already, endurance cyclists improve their efficiency on the bike when they include heavy “hip flexion” strength training in their program. Reviews of resistance training in endurance runners and road cyclists confirm these results. Another benefit: every endurance athlete benefits from a stronger core.

continue reading…


CF WOD March 26

Strength: Bent Row 5-5-5-5

WOD:
4 Rounds
250m Row/200m Run (in this workout you will need to complete 2 of the
rounds with running and 2 rounds of the rounds with rowing. You can split
up/change us as needed)
10 DB Snatch (45/30 – 5 each arm, does not have to be alternating)
30 Double Unders
20 DB OHWL (45/30)
30 Abmat Sit-ups


0326There’s (obviously) no substitute for Bootcamp, but should you find yourself oversleeping or otherwise unable to make it, here’s a quick little yoga routine to get you fired up for the day.

A few things to remind you about…

1. moga is offered on Friday as a group. You can also hit up their Wednesday evening 6:30 PM class.

2. Endurance classes are offered at AG Middle School on Saturdays at 9 Am and Mondays at 6 PM

3. April is a Bring-A-Friend Month… bring someone to BC who has or hasn’t participated before and you BOTH get 1/2 off a full month’s membership.

4. Don’t forget to sign up for the Ultimate Crossfit blood drive on April 5. Details are here.[hr]

Wednesday@Pit> Strength: Every 30sec for 10min – KB Clean and Jerk (alternate hand/side each time). WoD: OTM for 10min – 3 Pull-ups w/ max Plank Hold.


CF Blog March 27

Speed: 60 Yard Pro Long Shuttlephoto-13
From a starting line, run 5 yards and touch then run back and touch, run
10 yards out and touch then run back to the starting line and touch, run
15 yards and touch then run back to the starting line. You end up with a
total of 6 touches and 60 yards.

WOD:
5 Rounds
3 Power Cleans (185/125)
10 Burpee Pull-ups

POST WOD: Trainer Led Foam Roll

***

SuperFit Kids!

Hi everyone!  We hope your children have been enjoying their first session of
SuperFit Kids!  I wanted to go ahead and let you know that our next six
week session
will begin Saturday, April 26th and run through May (3rd, 10th, 17th,
24th, and
31st.). We plan on having the class in “The Pit” at Ultimate CrossFit from
9:30-10:30.  The class is open to UCF members and non-members, ages 4-12
and the
cost is $90.

Through research and a little bit of trial and error, the instruction time
of next
session will be a little different.  We plan on using 30 minutes of class as
instruction (Whiteboard, Warm Up, Skill Work, Wod, and Game) and having
the other 30
minutes of class be supervised free play.  We still wanted to be able to
give you a
full hour to run errands or workout but have discovered that more than 30
minutes of
organized instruction becomes unproductive!

If you guys are interested in this session please email me as soon as you
can,
preferably by April 5th, and let me know the name, age, and method of payment
preferred (cash, check, or draft.) We’d like to have an idea regarding
numbers
in order to schedule gym space and trainers!

See you soon!

Cody
codygranger@hotmail.com


CF WOD March 27

Speed: 60 Yard Pro Long Shuttle
From a starting line, run 5 yards and touch then run back and touch, run
10 yards out and touch then run back to the starting line and touch, run
15 yards and touch then run back to the starting line. You end up with a
total of 6 touches and 60 yards.

WOD:
5 Rounds
3 Power Cleans (185/125)
10 Burpee Pull-ups

POST WOD: Trainer Led Foam Roll


Thursday@Pit> Strenght: Battle Ropes. WoD: 100 Jump Ropes + 2 Rope Climbs + 1 Prowler


0327Randomnosity.

Meticulous Symmetry // DeathAndTaxes

More Anderson Perfection // FastCoCreate

It’s your lucky day // EliteDaily

Old People Music // HuffPost

Their Apartment // spin

No Picketing? // tickld

Bitchy Fans // deadspin

Millenial-less McD’s // TakePart

Get a Nap // minds.com

Rock Bottom for Bands // CoS

When You’ll Die // Business Insider

Boutique Brands are Winning // Outside Magazine

Excitable Boy // nooga

Best Dance Moves for Men // Business Insider

Amazing Abe // Business Insider

Star Wars in the Classroom // SITC

Dr. Dre’s letter to his GF //

Madlib? // spin

Sochi, Ghost City // Business Insider

One of Disney’s most influential artists gets her due // HuffPost[hr]

Thursday@Pit> Strenght: Battle Ropes. WoD: 100 Jump Ropes + 2 Rope Climbs + 1 Prowler


Another recipe from our friends at modpaleo

MetballsZuchItalian Meatballs with Stewed Zucchini

Ingredients

1 lb Grass-fed ground beef
Sea salt & black pepper, to taste
1-2 Tablespoons olive oil
1 Small onion, diced
1 Large carrot, diced
1 Stick of celery, diced
2 Garlic cloves, minced
1/2 Tablespoon, dried thyme
1/2 Tablespoon, dried oregano
26.46 Ounce box of Pomi Strained Tomatoes
Splash of balsamic vinegar
2 Tablespoons of coconut nectar
1-2 lbs Zucchini, cut 1/2 inch half moons
Fresh parsley, to taste
Fresh basil, to taste

Instructions

Preheat oven to 425 degrees.

Heat a large pot on medium-high heat. Drizzle with olive oil; add onion, carrot and celery; cook until slightly tender; add garlic, cook for one minute. Add the thyme, oregano, balsamic vinegar and tomatoes. Turn heat down to medium-low and simmer for 30 minutes. Add coconut nectar and fresh herbs. Season the beef with salt & pepper and roll into balls. Cut the zucchini and toss with olive oil, salt, pepper and any herbs you may like.

Roast both for 10-20 minutes. This will depend on your oven as well as how you like your meatballs and vegetables cooked. Remove both from the oven. Allow to cool and toss with sauce. Any leftover sauce will store in your refrigerator for up to 5 days.


BC 3/28

Friday> Endurance: 4 Rounds of 15 Lunges + 800m Run + 15 Burpees. Negative splits = no burpees.


CF Blog March 28

Strength: OHS 5-3-3-1-1photo-14

WOD:
2 Rounds
400m Run
30’ Handstand Walk (or 15 HSPU)
400m Run
15 Pistols (alternating)

***

great post about mobility vs. flexibility on Power Athlete:

MAKE LIKE A PHONE AND GO MOBILE

 by CALI

We’ve all been there.  Someone walks into your gym, you put them through a basic assessment looking for biomechanical feedback that can potentially tell you something about the athlete’s limiting factors.  For many coaches, it’s the air squat (although, we have a much better tool).  You stand back and evaluate range of motion issues, general movement pattern flaws, and analyze stability status from virtually every angle.  As with any assessment tool, we are looking to maximize athletic awesomeness by identifying the body’s limitations, and then correcting those limitations with an array of training tools.  That’s what being a strength and conditioning coach is all about.

But what are the “order of operations” for exposing and diagnosing the bod’s incapabilities?  Is there a hierarchy of movement standards to best address the most pertinent weakness first?  Until a recent article written by The Physio Detective, Antony Lo, I hadn’t heard anyone challenge the almost unanimously accepted theory that mobility takes precedence over stability.  As Lo describes in his piece, it’s just not that simple.  Never one to shy away from stirring up a bit of conversation to refute training norms, Antony goes on argue “Why attempt to improve mobility if one cannot control and stabilize within the range of motion they currently have?  Mobility should never exist without stability.”

Part of the controversy lies in semantics.  Like so many other aspects of our field, we need to qualify our theories by first defining what the shit it is we’re talking about.  Antony gives us his understanding and working definitions for the following terms:

Mobility:

The ability to move or be moved freely and easily.

In Sport: The ability to move through the necessary range of motion for the required movements to achieve optimal efficiency and/or the required movement standards – how well can you move with what you have.

Stability:

The ability to maintain the desired trajectory despite kinetic, kinematic or control disturbances.

In Sport: The ability to complete the required movements without excessive shearing or unwanted motion in all joints – how well you can control your movement and posture.

Flexibility:

The quality of bending easily without breaking.

In Sport: The amount of range of motion you have across one or more joints – how far can you move (range of motion).

Dissociation:

The disconnection or separation of something from something else or the state of being disconnected.

In Sport: The ability to move one body part without moving other body parts – How well you can keep something still while moving something else.

A recent conversation with Antony helped to shed light on some of the questions and quandaries that most of us struggle with when identifying these barriers.  He recommends that athletes start with mobility and not just any type of mobility work.  “Sitting at the bottom of a squat for a length of time whether it be 2 minutes or ten will not improve mobility alone”.  As he describes, mobility requires movement because of the need to allow synovial fluid- our body’s natural joint lubrication- to sufficiently spread throughout a joint.  This protocol will more accurately reflect a bod’s true mobility.  So, if you decide to do an isometric hold at the bottom range of your squat it’s necessary for you to then walk around before resuming your end range of motion.

Lo also see’s this drill as an opportunity to view someone’s ability to stabilize.  As stated before, what is the purpose of spending countless hours doing pre-hab and mobility work for something like the squat, if you are incapable of supporting your system in your existing ROM.  Once that becomes stable, we can utilize flexibility training (stretches) as a tool to improve ROM. 

continue reading…


CF WOD March 28

Strength: OHS 5-3-3-1-1

WOD:
2 Rounds
400m Run
30’ Handstand Walk (or 15 HSPU)
400m Run
15 Pistols (alternating)


0328Hills for endurance training. Does that make sense? Of course it does. Think about it:

A weight lifter looking to improve his maximum bench press doesn’t add lighter-weight reps to his workout. He doesn’t do his reps more quickly. Instead, he increases the weight on the bar, thereby increasing the force required to complete his reps.

It’s the same with running. If we want to get stronger and faster, we must increase the force requirements of our workout. Tempo runs, time trials and fast reps on the track are good, but they don’t generate maximum force. Hills do.

Check out this article from Running Times on why running hills improves your endurance training. I mean, hey, sometimes there are even hills in your race you’re training for. Cooper River Bridge Run, I’m looking at you!

That said, plan on seeing some hills next week. Heck, we might even do two hill workouts next week.

Best of luck to Allyson who is running the Palmetto 200 Relay this weekend. (Better you than me)

[hr]

Friday> Endurance: 4 Rounds of 15 Lunges + 800m Run + 15 Burpees.
*Negative splits = no burpees.


3.29.14: No Class

raining-track_epa_1467074i

3.29.14: No Class

Unfortunately, the rain is supposed to continue heavily in the morning. Given the wet track today and tomorrow, we need to cancel Endurance for Saturday. We’ll be back in action on Monday.


CF Blog March 29

Workout 14.5

Suns out, Guns out
Suns out, Guns out

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

***

Some thoughts on Open WOD 14.5:

More than anything else, 14.5 is a mental grinder.  The movements – light-weight burpees and thrusters – are movements that can be completed by the vast majority of CrossFitters, yet unlike previous OPEN WODs, there is no time limit.  So, the only thing that stands between you and the finish line is well, you.

That being said, my biggest recommendation is to STAY POSITIVE.  Have a goal and keep pushing yourself toward it.

BREATHE!  Don’t hold your breath on the thrusters, try to take a breath at the top of the movement.

Fast or slow, just keep moving on the burpees.  And again…breathe.

Go unbroken on the set of 21 if you can, but don’t go for broke.  This isn’t meant to be done at your FRAN pace, just keep it nice and steady.

As far as equipment –

if you have issues with ankle mobility and getting your depth in squats, then go for your oly lifters, otherwise I’d opt for nanos (or other minimal sneakers).  The reason I say is because after the round of 18s, my feet had a painful/tingly sensation from repeatedly landing on the balls of my feet with my OLY lifters during each bar-facing burpee.  Nothing horrible, but it was a bit of a distraction.

Knee sleeves – if you cannot be without them for workouts with squats in them, then go for them.  Otherwise, they aren’t needed and just cause extra restriction on your calves – which you will begin to notice mid-way through the wod.

Lastly, make sure you take the time to properly warm up/mobilize.  You’ll want to mobilize your ankles and hips of course, but don’t forget to mobilize that front rack position as well!

I think that’s about it!  Good luck today everyone and be proud of yourselves for wrapping up another OPEN season!

And enjoy those well-earned drinks this weekend 😉

 


CF WOD March 29

Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees


CF Blog March 30

Skill: Goat Work 15 minutesphoto-15

WOD: (from 12/22/12)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups


CF WOD March 30

Skill: Goat Work 15 minutes

WOD: (from 12/22/12)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups


3.31.14: Finally

Screen Shot 2014-03-30 at 5.58.44 PM

3.31.14: AG Track at 6pm

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

We’re determined to finally complete this workout. We’re hoping to avoid rain and lacrosse and soccer. Enjoy the weather.

Picture: this weekend Bernard Lagat broke the American 5k Road Record by running a 13:18 in Carlsbad, CA.


CF Blog March 31

Strength: Back Squat 3RMphoto-16

WOD:
5 Rounds
200m Run
7 Hang Power Snatches (95/65)
12 Ring Dips

***

Momma’s Quote of the Week:  “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”—John Quincy Adams

***

 

The UCF Blood Drive is just 5 days away!!  Please consider donating!

So, why should you give blood?

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

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

“1. Protect Your Heart by Reducing Oxidative Stress

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

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

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

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

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

2. Protect Against Developing Cancer

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

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

*Tips for a Successful Donation*

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

Answers to Commonly Asked Eligibility Questions

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

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

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

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

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

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

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

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

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

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

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

 


CF WOD March 31

Strength: Back Squat 3RM

WOD:
5 Rounds
200m Run
7 Hang Power Snatches (95/65)
12 Ring Dips


BC 3/31

Monday@Met> WoD 1: 5 Rounds of Stair Run + 10 Rock Jumps + Stair Run + 20 Dips + Stair Run + 20 Push-ups + Stair Run + 10 Rock Squats. WoD 2: AMRAP 10 of 30 Extreme Jacks + 30 Kayaks + 30 Walking Lunges + 30 Bird Dogs.


And the Madness continues. NCAA brackets are going wild. We’ve got our own competition coming to a head. The Semi Finals started today and will finish up Friday. Finals next Monday at the Met!

Tomorrow, a recap on Carter’s weekend with MovNat and how functional and natural movement may apply to you. And the world at at large.

[hr]

Monday@Met> WoD 1: 5 Rounds of Stair Run + 10 Rock Jumps + Stair Run + 20 Dips + Stair Run + 20 Push-ups + Stair Run + 10 Rock Squats. WoD 2: AMRAP 10 of 30 Extreme Jacks + 30 Kayaks + 30 Walking Lunges + 30 Bird Dogs.


BC 4/1

Tuesday> WoD: For 15 minutes, on the minute, complete 40m Shuttle Run + 3 Burpees + 10 Sit Ups. Game: Crawling Hand Slaps. Finisher: Hill Sprints every 30 seconds for 5 minutes.


CF Blog April 1

Strength: Power Clean 3-3-3-3photo-17

WOD: “Jeff and Sean” (from 4/9/13)
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/45)
34 Ball Slams (30/20)
400m Run

***

Today’s WOD is in honor of two local heroes:1882918830

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

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

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

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

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

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

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

 


CF WOD April 1

Strength: Power Clean 3-3-3-3

WOD: “Jeff and Sean” (from 4/9/13)
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/45)
34 Ball Slams (30/20)
400m Run


February-2014

CF Blog February 2

WOD: “Escape from Wonderland”th
3 Rounds
75 Double Unders
50 Air Squats
25 Calorie Row


CF WOD February 2

WOD: “Escape from Wonderland”
3 Rounds
75 Double Unders
50 Air Squats
25 Calorie Row


BC 2/3

Monday@Met> SPEED: Partner Suicide Sprints X 10. WoD: 4 Rounds of 25 walking lunges + 25 kayaks + 25 extreme jacks + 25 push-ups


CF Blog February 3

Skill/Technique: Hang Squat Clean 3-3-3-3-3photo-13

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

Momma’s Quote of the Week:  “Life is not measured by the number of breaths we take, but by the moments that take our breath away.”—Maya Angelou

 

Nutrition challenge participants

Congrats on getting two weeks of the challenge under your belts – those first days/weeks are always the hardest!  Hopefully you have started to see some positive changes in your energy levels, performance and body composition!

Here are just a few tips for you and your team members to ensure that you get the best possible results for this challenge :

*Cut back on the alcohol (cut it out completely if possible).  This will give you tremendous results if you enjoy a regular beverage
*Bump up your water intake – significantly.  It can be difficult to take on this task in the winter because you may not feel as dehydrated as you would in the summer, but your body still needs that extra water.  Plus, it will help your metabolism
*Get some sleep – at least 7 hours if you can.  Lack of sleep can be a huge stressor on your body and can actually make you hang on to those extra pounds
*Make sure you are making it to the gym and hitting those WODs hard when you are there!!  The results are in the intensity!!

Keep up the good work guys!


CF WOD February 3

Skill/Technique: Hang Squat Clean 3-3-3-3-3

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups


…back to the Pursuit of Happiness…

02037. Play More

Because having fun means you’ll keep at activities that are good for you. After surveying college students, researchers at Southeastern Louisiana University found that enjoying an activity—whether playing on a soccer team, training for a triathlon, or taking long hikes—is the best method for staying motivated and sticking to a routine. “Pure enjoyment,” wrote Marcus Kilpatrick, the study’s lead author, “is a strong predictor of future behavior.”

Monday@Met> SPEED: Partner Suicide Sprints X 10. WoD: 4 Rounds of 25 walking lunges + 25 kayaks + 25 extreme jacks + 25 push-ups


BC 2/4

Tuesday> WoD: 1000m Run + 25 Sit Ups + 25 Wall Jumps + 25 Sit Ups + 1000m Run. Finisher: Every 30 sec complete 1/2 Hill Sprints x 10


CF WOD February 4

Strength: Press 5×5 @ 85-90% of your 5RM

WOD:
4 Rounds
10 Push Press (95/65)
5 Over the Box Jumps (24/20)
10 Ring Rows
25 Double Unders


CF Blog February 4

Strength: Press 5×5 @ 85-90% of your 5RMphoto-15

WOD:
4 Rounds
10 Push Press (95/65)
5 Over the Box Jumps (24/20)
10 Ring Rows
25 Double Unders

***

NBC’s American Ninja Warrior – NOW CASTING!

American Ninja Warrior -­‐Season 6 (airing on NBC) is looking for male and female, EVERYDAY PEOPLE (moms & dads, gymnasts, coaches, accountants, retail clerks)… whoever wants to conquer this obstacle course! Why would anyone do this? Two reasons: To become the 1st American Ninja Warrior and…

YOU COULD WIN

$500,000!!!

Tell us about yourself and show us your amazing athletic prowess!

www.ANWtryouts.com

page1image6064

You must be at least 21 years of age. *Producer reserves the right to pay grand prize as annuity. 

***

SUPERFIT KIDS

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten through 12 years of age.  The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd,
29th, and April 5th.  Cost for the 6 week course is $90 and includes a T-shirt.

Payment is due at the time of registration, on or before Saturday, February 22nd.
The class will be limited to 20 kids and will be open to Ultimate Members and the general public.

In order for a child to participate in the 6 week course it is mandatory they attend at minimum two of the four SuperFit foundations classes offered in February. Foundations classes will be held each Saturday in February, the 1st, 8th, 15th, and 22nd, in “The Pit” and the cost for each Saturday is $10, pay at the door, no registration necessary. The purpose of the foundations classes is to go over fundamental movements and to allow your children to get a taste of what the SuperFit Kids’ classes will be like. There is no obligation to attend the 6 week course by coming to the foundations classes.

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble.

If you have any questions just email me back or you can email codygranger@hotmail.com with questions specific to the program design.

***

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for this week’s fight in Charlotte!  FL351

Check out the deets:

Fight Lab 35: Live MMA Cage Fights by Fight Lab Promotions

Sat Feb 8 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204) 5pm doors open – 6pm fights begin

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

Order your tickets here:  http://get.crowntickets.com

Check out the Highlight Video or visit the Facebook page for more info – Facebook.com/FightLab

 


0204This month’s Challenge: Hydration & Sleep

You know about hydration. Right? And sleep. You know you need it. So do I. We’re all guilty of not getting enough. Check out these 6 reasons to NOT scrimp on sleep. You need rest and so do your muscles.

We’ll track these items using Evernote. You got an email yesterday talking about this… just sign up and let me (Carter) know the email address you used to create your account and we can go from there. We’ll use this method for tracking lots of things in the coming months.

Each day you will enter the ounces of water consumed and how many hours you slept the day/night before. All of them. You should be drinking AT LEAST 1/2 your bodyweight in ounces (H2O). For instance, if I weigh 150 pounds, I need to drink 75 ounces of water per day. This doesn’t take into account physical activity, sweating, drinking coffee or other de-hydrating liquids. In those cases, DRINK MORE!! Sleep… we’re aiming for greater than 7 hours, hopefully more like 8.

Tracking these items will help make you aware of your daily habits. Proper hydration and adequate sleep are absolutely essential to good health. Now go sign up if you haven’t already.
I’ll be watching.

Tuesday> WoD: 1000m Run + 25 Sit Ups + 25 Wall Jumps + 25 Sit Ups + 1000m Run. Finisher: Every 30 sec complete 1/2 Hill Sprints x 10


2.5.14: 12-Peat

AlexaUWInv3K_full

2.5.14: The Pit @ 6am

AMRAP in 12:00 (counting rounds)
30 Calories AirDyne
400m Run (or 500m Row if available)

– rest 3:00

AMRAP 12:00 (counting reps)
Double Unders
Burpees
– switch exercise every 2:00

Photo: Alexa Efraimson, who won the HS National Cross Country Championship, recently set the HS indoor 3k record. It was previously held by Mary Cain- Mary’s now sponsored by Nike. Her time of 9:02 is also four seconds faster than the best collegiate time this year.


BC 2/5

Wednesday@Pit> WoD: 12min Partner AMRAP – KB Swings, Goblet Squats / Rest. FINISHER: 2 x 10cal Airdyne + down/back Prowler Push.


CF Blog February 5

Speed:photo-16
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

*Flying starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
1 minute on/1 minute off for 12 minutes
Min 1: 30 KB Swings (1.5/1)
Min 2: Rest
Min 3: 30 Ball Slams (30/20)
Min 4: Rest
Min 5: 30 KB Swings (1.5/1)
Min 6: Rest
Min 7: 30 Ball Slams (30/20)
Min 8: Rest
Min 9: 30 KB Swings (1.5/1)
Min 10: Rest
Min 11: 30 Ball Slams (30/20)

*Goal is 30 reps
*3 burpee penalty for each rep under your goal

Cash Out:
3 Rounds
500m Row
Rest 1 min

***

The vast majority of us tuned in for Super Bowl Sunday, only to see a very lopsided game ensue.  Yet, despite the mix of emotions that one would expect after such a loss, Peyton Manning instead taught all of us that the most important part of any game is sportsmanship.

Check out this article from The Bleacher Report:

Richard Sherman Touts Classy Gesture by Peyton Manning After 2014 Super Bowl

Gabe Zaldivar

Feb 3, 2014

Richard Sherman Touts Classy Gesture by Peyton Manning After 2014 Super Bowl

If you expected Richard Sherman to fill the New Jersey night with an impassioned rant about a recently defeated Peyton Manning after Super Bowl XLVIII, you were out of luck. Instead, the Seattle Seahawks star cornerback decided to tip his cap to Manning’s kind gesture.

After suffering a one-sided defeat, Manning still had enough class to make sure one of his more vociferous opponents was doing well after suffering an ankle injury. Sherman, who suffered a high-ankle sprainin the fourth quarter of the Seahawks’ eventual 43-8 win on Sunday night, relied upon teammates to help him off the field.

On Monday, Sherman joined ESPN’s Mike and Mike in the Morning radio show (h/t Pro Football Talk), where he relayed the following about Manning:

He was really concerned about my well-being. After a game like that, a guy who’s still classy enough to say ‘How are you doing?’ To show that kind of concern for an opponent shows a lot of humility and class.

Sherman later continued to laud the Broncos quarterback. “He’s a Hall of Fame player, he’s a living legend, he’s a record-holding quarterback, he’s a Super Bowl champion, he’s been a Super Bowl MVP,” he said.

He told the same story to ESPN’s SportsCenter:

Earlier this year, Sherman called Manning the smartest quarterback in the NFL in a piece for TheMMQB.com. He said that Manning’s arm, however, was “a different story,” as “he throws ducks.”

The Denver quarterback confirmed that assessment in the week leading up to the Super Bowl, saying, “I do throw ducks. I’ve thrown a lot of yards and touchdowns ducks.”

For Manning to put Sherman’s critiques behind him speaks highly of his sportsmanship—a word not typically associated with Sherman over the past few weeks. After tipping the game-icing interception to teammate Malcolm Smith in the NFC Championship Game, Sherman caused an Internet uproar over his highly raucous interview with Fox Sports’ Erin Andrews:

While the Super Bowl quickly got out of hand on the field, Sherman was far more measured in the aftermath. He made sure to take time out of basking in the glow of triumph to doff his cap to the same man many were chiding on Twitter:

Manning could have easily ducked out to lick his wounds, suffering what many called an embarrassing loss. As we know, however, he is built differently. First off, he is not embarrassed, telling reporters as much after the game:

It’s not embarrassing at all. I would never use that word. There’s a lot of professional football players in that locker room that put in a lot of work into being here, playing in that game.

That word embarrassing is an insulting word, to tell you the truth.

When the world laughs, it would be easy to slump your shoulders, hang your head and allow the bombardment of jokes to get you down.

Manning went right on standing tall, fielding questions from the absurd to the banal, never once losing sight of what’s important.

His team made it to the final game of the season, which was no fluke. When you are handed a devastating loss, you have no recourse but to act like a gentleman and admit defeat because the outcome can’t take that away from you.

As Sherman so eloquently notes, Manning’s actions on Sunday night showed younger players how to lose graciously.


CF WOD February 5

Speed:
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

*Flying starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
1 minute on/1 minute off for 12 minutes
Min 1: 30 KB Swings (1.5/1)
Min 2: Rest
Min 3: 30 Ball Slams (30/20)
Min 4: Rest
Min 5: 30 KB Swings (1.5/1)
Min 6: Rest
Min 7: 30 Ball Slams (30/20)
Min 8: Rest
Min 9: 30 KB Swings (1.5/1)
Min 10: Rest
Min 11: 30 Ball Slams (30/20)

*Goal is 30 reps
*3 burpee penalty for each rep under your goal

Cash Out:
3 Rounds
500m Row
Rest 1 min


0205Good. You were intrigued enough to click through to this post. Now, we all know I’m not quite prophetic enough to write the most important thing you’ll ever read. However, I can post the most important thing you’ll ever read. At the risk of “crying wolf” and placing less importance on future posts, allow me to state that there are probably other more important things to write and post about. But, for the sake of having piqued your interest on a blog directed at… well, you active folks… this is a damn important piece of reading. From the Whole9…

Rest vs. Recovery.

Wednesday@Pit> WoD: 12min Partner AMRAP – KB Swings, Goblet Squats / Rest. FINISHER: 2 x 10cal Airdyne + down/back Prowler Push.


BC 2/6

Thursday> WoD: 4 Rounds of 3 Wall Walks + 7 Burpees + 800m Run


CF Blog February 6

Strength: Back Squat 3-3-3-3-3photo-18

WOD: “Tabata Something Else”
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats

*Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally, the last 8 intervals are
squats. There is no rest between exercises.

Check out the video above to see Dalissia on yesterday’s news discussing National Girls and Women in Sports Day.  Yay!

That moment when your lip starts quivering, your face goes numb and you realize you probably went out too fast. Emily Beers investigates the pros and cons of “red lining” during a workout.

If you’ve spent any time at a CrossFit box, you’ve seen it happen. It might have even happened to you.

Usually, it’s painful to watch. Often, it’s unnecessary, avoidable. The Fly and Die, the Crash and Burn, the Red Line—all usually look something like this:

“We’re doing Tabata push-ups today. Choose a number you think you can maintain for all eight intervals. Be conservative here—it’ll sneak up on you,” warns the coach. “Your score is the lowest number you get in any of the eight intervals.”

Those who have been here before know what’s about to happen to their shoulders, pecs and triceps. So they take their coach’s advice and choose a conservative push-up number. But there’s always one dude who ignores the part about being conservative.

“Screw it, I can hold 16 push-ups each interval,” he thinks to himself with supreme confidence.

By Round 6 he’s at five push-ups, though he musters two or three valiant attempts at a sixth, squirming aggressively to lock out his elbows, only to give up and dramatically plop flat on his chest. When all is said and done, his final Tabata push-up score is a meager three.

Fly-and-die fail?

continue reading here


CF WOD February 6

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

WOD: “Tabata Something Else”
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats

*Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally, the last 8 intervals are
squats. There is no rest between exercises.

*Score is total reps


0206notes, random…

change, people // national journal

cameron, bangs // consequence of sound

sheen, alive // waterford whisperers

culprit, soda // yahoo finance

sochi, bad // grantland

quinoa, no // grassfed girl

greatness, advertising // adweek

salmon, threats // live science

grrrrl, please // buzzfeed

map, breweries // fast co. design

jacket, kubrick // dangerous minds

detroit, dylan // cbs

 

Thursday> WoD: 4 Rounds of 3 Wall Walks + 7 Burpees + 800m Run


BC 2/7

Friday@moga


CF Blog February 7

Strength: Deadlift 1-1-1-1-1-1-1photo-19

WOD:
AMRAP 4
15 Wallballs (20/24)
3 Wall Walks

Rest 1 minute

Amrap 4
10 One Arm DB Thrusters (35/25)
5 Ring Dips
10 Abmat Sit-ups

Rest 1 minute

Amrap 4
20 Ball Slams (30/20)
10 Games Standard Box Jumps (24/20)

 

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for tomorrow’s fight in Charlotte!  FL351

Check out the deets:

Fight Lab 35: Live MMA Cage Fights by Fight Lab Promotions

Sat Feb 8 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204) 5pm doors open – 6pm fights begin

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

Order your tickets here:  http://get.crowntickets.com

Check out the Highlight Video or visit the Facebook page for more info – Facebook.com/FightLab

 

 


CF WOD February 7

Strength: Deadlift 1-1-1-1-1-1-1

WOD:
AMRAP 4
15 Wallballs (20/24)
3 Wall Walks

Rest 1 minute

Amrap 4
10 One Arm DB Thrusters (35/25)
5 Ring Dips
10 Abmat Sit-ups

Rest 1 minute

Amrap 4
20 Ball Slams (30/20)
10 Games Standard Box Jumps (24/20)


…the Pursuit of Happiness 8 of 13…

02078. Go Screenless

How bad are your screens for mood and productivity? Let us count the ways. A 2013 study published by the Public Library of Science showed that more use of Facebook meant less sense of well-being and more feelings of envy. Responses to National Geographic’s True Happiness Test survey in 2011 suggested that the happiest people were those who watched less than an hour of television a day. And in 2009, Harvard Business School professor Leslie Perlow, author of Sleeping with Your Smartphone, asked a team at the Boston Consulting Group to unplug—no e-mail, texting, or client calls—one night a week. Five weeks in, the consultants were functioning better as a team and did more work in less time. Four years hence, the weekly disconnect remains company policy.

Friday@moga


2.8.14: What’s Khalipa Doing? Running.

Screen Shot 2014-02-07 at 1.08.58 PM

2.8.14: AG Track @ 9:30

WOD
3x 1200m (2:00 rest)
3x 600m (1:00 rest)

We often run 400’s, 800’s, and 1000’s. Changing the distance helps us better prepare for the unknown. Plus, we’re mixing in a bit of distance with a bit of speed to improve our overall conditioning.

Pictured is Jason Khalipa prior to a run as well as with a shirt that has his infamous quote “What’s Rich doing?” Jason has focused much more on Endurance and saw huge gains at last year’s gains, and I’m expecting even more improvement this year. While everyone had been asking “What’s Rich doing?” now many more are also asking the same about Jason. He’s proof that with enough effort we can all improve in the areas that we’re weak.


CF Blog February 8

WOD:photo-20
Start w/800m Run then
25 Overhead Walking Lunges (45/25)
20 Pull-ups
25 Box Jumps (24/20)
20 Wall Balls (20/14)
25 Double Unders
20 Knees to Elbow
25 KB Swings (2/1.5)
20 Ring Dips
25 Abmat Sit-ups
20 DB Hang Squat Cleans (45/30)
3 Rope Climbs *can be done at any time during the wod*

***

SuperFit Kids has filled up fast and registration is now
closed.  More information to come on a May session!!

***

1424497_10152125538447618_1512717405_n

 


CF WOD February 8

WOD:
Start w/800m Run then
25 Overhead Walking Lunges (45/25)
20 Pull-ups
25 Box Jumps (24/20)
20 Wall Balls (20/14)
25 Double Unders
20 Knees to Elbow
25 KB Swings (2/1.5)
20 Ring Dips
25 Abmat Sit-ups
20 DB Hang Squat Cleans (45/30)
3 Rope Climbs *can be done at any time during the wod*


CF Blog February 9

Skill: Bar Muscle-upsIMG-20140208-00025

WOD:
1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees


CF WOD February 9

Skill: Bar Muscle-ups

WOD:
1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees


BC 2/10

Monday@Met> WoD: “Tabata from the Top” – Squats, Wall Touches, Burpees + a fun little sprint after each movement.


CF Blog February 10

Strength: Bear Complex 5-5-3-3 for max weight473807_10151364375860568_1046735982_o
*Bear Complex is: Power Clean, Front Squat, Push-Press, Back Squat,
Push-Press

WOD:
15 Thrusters (95/65)
3 Ring Dips
12 Thrusters (95/65)
6 Ring Dips
9 Thrusters (95/65)
9 Ring Dips
6 Thrusters (95/65)
12 Ring Dips
3 Thrusters (95/65)
15 Ring Dips

Momma’s Quote of the Week: “Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”—Helen Keller

4thAnniversary-revised-Facebook


CF WOD February 10

Strength: Bear Complex 5-5-3-3 for max weight
*Bear Complex is: Power Clean, Front Squat, Push-Press, Back Squat,
Push-Press

WOD:
15 Thrusters (95/65)
3 Ring Dips
12 Thrusters (95/65)
6 Ring Dips
9 Thrusters (95/65)
9 Ring Dips
6 Thrusters (95/65)
12 Ring Dips
3 Thrusters (95/65)
15 Ring Dips


0210 …the Pursuit of Happiness continues…

10. Train with a Team

In 2009, researchers at Oxford University discovered that exercising in a group makes you train harder and leaves you with a higher level of endorphins than when you exercise alone. Another study, in 2010, by the University of Ballarat in Australia, found that those who played club sports (baseball, basketball, soccer) had better mental health and were more satisfied with their lives than those who didn’t. Don’t know where to start? Try Team in Training (teamintraining.org), the world’s biggest club of endurance athletes.

 

Monday@Met> WoD: “Tabata from the Top” – Squats, Wall Touches, Burpees + a fun little sprint after each movement.


BC 2/11

Tuesday@Pit> STRENGTH: Turkish Get Up 5-5. WoD: 21-18-15-12-9-6-3 of Overhead Walking Lunges + Push Ups + Abmat Sit Ups


CF Blog February 11

Strength/Speed: Prowler Push x 5 (high down/low back)

image courtesy of gamentrain.com
image courtesy of gamentrain.com

WOD:
2 Rounds
25 KB Swings (2/1.5)
250m Row
25 Back Extensions
25 K2E
200m Run

 

*In Case of Inclement Weather*

Please keep an eye on Facebook and the blog for updated information regarding the weather.  We will update both to notify of any class cancellations if needed.

***

4thAnniversary-revised-Facebook


CF WOD February 11

Strength/Speed: Prowler Push x 5 (high down/low back)

WOD:
2 Rounds
25 KB Swings (2/1.5)
250m Row
25 Back Extensions
25 K2E
200m Run


What’s your excuse for not showing up every day to Bootcamp?

What’s your excuse for not logging your Sleep and Hydration this month?

A reminder above, from “Warhawk” Matt Scott.

 

Tuesday@Pit> STRENGTH: Turkish Get Up 5-5. WoD: 21-18-15-12-9-6-3 of Overhead Walking Lunges + Push Ups + Abmat Sit Ups


BC 2/12

Wednesday@Pit> WoD: 3 Rounds 1 minute per station of Ball Slams + KB Swings + Lateral Hurdle Jumps + DB Push Press + Row (1 min Rest between Rounds)


CF Blog February 12

WOD:photo-21
AMRAP 6
50 Double Unders
3 HSPU

Rest 1 min

Amrap 6
25 Mountain Climbers
10 DB Snatch (45/30)
*mtn climbers each foot touch is 1 rep

Rest 1 min

Amrap 6
15 Wall Ball (20/14)
10 Ring Row

 

**Inclement Weather**

**SNOW UPDATE**
Classes are cancelled the rest of the day. The gym will be closed at least until noon tomorrow (Thursday). We will update by 9am tmrw what the rest of the schedule on Thursday will look like

Stay safe!

Please continue to check FaceBook and blog for up to date information

 

Can’t make it to the gym due to the weather/kids home from school/potential gym closing?  No worries, we have some home WODs for you to choose from!

Have a jump rope?  Let’s use it!

*AMRAP 12:
10 Burpees
25 Double Unders

no rope?

*AMRAP 7:
burpees  (hey, the CF Open is right around the corner)

AMRAPs not your thing?

*For time:
50-40-30-20-10 reps
Walking Lunge
Push-up

*or, if you’re looking for a bit of “fun” grab a deck of cards:
Spades= air squats
Hearts= push-ups
Clubs= jumping lunges
Diamonds= sit-ups
jokers=  10 burpees

Have fun!  Enjoy the snow and STAY SAFE!!


CF WOD February 12

WOD:
AMRAP 6
50 Double Unders
3 HSPU

Rest 1 min

Amrap 6
25 Mountain Climbers
10 DB Snatch (45/30)
*mtn climbers each foot touch is 1 rep

Rest 1 min

Amrap 6
15 Wall Ball (20/14)
10 Ring Row


2.12.14: Snow Row

Screen Shot 2014-02-11 at 8.51.07 PM

2.12.14: The Pit @ 6am

WOD
For Time:
5k Row
50 Prowler Pushes (down and back equals 2)

You can split up the Row and the Prowler Pushes however you’d like. i.e. you could do 5 rounds of 1k Row and 10 Prowlers, or go for longer rows and fewer Prowlers. 100% up to you.

Photo: Mikko Salo is back. Check out the latest Rogue video with a Mikko outdoor workout. Not to mention, he ran a 6k prior to this workout. He’s a beast. http://www.youtube.com/watch?v=Nzw0V9Kt_J0&feature=youtu.be


What’s more important than your diet? Nothing. Right? Hmmm… well…

sleepSays 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)

But, what if I can’t get 8 hours? Interesting you should ask… I had an article bookmarked for just such a question. Interesting article on Rethinking Sleep.

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scrimp on sleep. (Harvard)

 

Wednesday@Pit> WoD: 3 Rounds 1 minute per station of Ball Slams + KB Swings + Lateral Hurdle Jumps + DB Push Press + Row (1 min Rest between Rounds)


BC 2/13

Thursday> Endurance: 800m x4, w/ 2 min Rest. Then 400m x4, w/ 1 min Rest.


CF Blog February 13

Strength: OHS 5-3-1-1UCF10.jpg

WOD:
3 Rounds
500m Row
21 Burpees
400m Run

 

**Weather Update**

There will be no classes today (Thursday, Feb. 13).  Please continue to check Facebook and the blog for the most up to date information.

We want everyone to stay safe!

4thAnniversary-revised-Facebook


CF WOD February 13

Strength: OHS 5-3-1-1

WOD:
3 Rounds
500m Row
21 Burpees
400m Run


Random Snowmageddon Notes…

0213Stop Feeling Fat // Dr. Brooke

Be Happier // Mind Unleashed

Which Punk Are You? // BuzzFeed

Haunting Images // The Guardian

Tortilla Joke // eBaum’s world

Russian Baby Maker // Catalyst Athletics

InstaBS // The Bold Italic (apologies for the language)

Destroy Friendships // BuzzFeed

 

Thursday> Endurance: 800m x4, w/ 2 min Rest. Then 400m x4, w/ 1 min Rest.


BC 2/14

Friday> No BC. 🙁


CF Blog February 14

Strength: RDL 3-3-3-3 @ 30-40% of 1RM Deadlift

WOD:
21-18-15-12-6
Overhead Walking Lunges (45/25)
Pull-ups
Abmat Sit-ups

 

***The gym will open at NOON today***

What our gym members did on their snow day(s)…

photo-22

photo 1-1

image

IMG_9506

image-1

image

photo 1


CF WOD February 14

Strength: RDL 3-3-3-3 @ 30-40% of 1RM Deadlift

WOD:
21-18-15-12-6
Overhead Walking Lunges (45/25)
Pull-ups
Abmat Sit-ups


Sitting a lot at work? Well, maybe not this week… but typically? Peep this here vid ^^^^^

*Full post here. MWOD, folks!

Friday> No BC. 🙁


CF Blog February 15

WOD:photo-23
“CFFB Fight Gone Bad”
3 Rounds 1 minute per station
Ball Slams (30/20)
KB Swings (2/1.5)
Lateral Plyo Skier Hops
DB Push Press (45/30)
Row (Calories)

*for Skier Hops – can use benches, smaller boxes or scale down to fat 45#
plates (can stack a few of these to scale as need)
http://www.youtube.com/watch?v=WTkv9KnVlIA

4thAnniversary-revised-Facebook


CF WOD February 15

WOD:
“CFFB Fight Gone Bad”
3 Rounds 1 minute per station
Ball Slams (30/20)
KB Swings (2/1.5)
Lateral Plyo Skier Hops
DB Push Press (45/30)
Row (Calories)

*for Skier Hops – can use benches, smaller boxes or scale down to fat 45#
plates (can stack a few of these to scale as need)
http://www.youtube.com/watch?v=WTkv9KnVlIA


2.15.14: Endurance Cancelled

snow track

 

2.15.14: Endurance Cancelled

The track is still a sheet of ice and snow. We’ll get back on track next week.

 


CF Blog February 16

Skill: Double Undersphoto-24
*if you have double unders do 3 x max reps unbroken

WOD:
4 Rounds
400m Run
15 HSPU
2 Rope Climbs


CF WOD February 16

Skill: Double Unders
*if you have double unders do 3 x max reps unbroken

WOD:
4 Rounds
400m Run
15 HSPU
2 Rope Climbs


BC 2/17

Monday@Met> WoD1: 50 Tuck Jumps, 50 bird dogs, 25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5. WoD2: 5 mins of planks and wall sits, alternating every 30 seconds. Cash Out: 3×10 hollow rocks and back arches.


CF Blog February 17

Strength: Back Squat 5-5-51656043_10153834408180191_938868266_n

WOD:
3 Rounds
400m Run
21 OHS (75/55)
14 Pull-ups

Post WOD: Plank Challenge

Momma’s Quote of the Week:  “Stay focused, go after your dreams and keep moving toward your goals.”–LL Cool J

1800414_789881151025520_266530935_n

 

A huge congrats to all of our awesome Ultimate Athletes who competed this past weekend – we had our boys’ team topping the podium in Georgia at the Garage Games and Erin J. with a great showing here in Charlotte!  Great job everyone!!!

 


CF WOD February 17

Strength: Back Squat 5-5-5

WOD:
3 Rounds
400m Run
21 OHS (75/55)
14 Pull-ups

Post WOD: Plank Challenge


Finishing out the “Pursuit of Happiness” this week…

021711. Get High on Chocolate

A 2010 study published in the Journal of the American Medical Association showed that people who are depressed eat more chocolate. Why? Other research found that chocolate contains valeric acid, a relaxant and tranquilizer. The smell of chocolate slows down brain waves, helping us feel calmer. And certain compounds in it spur our brains to release endorphins, neurotransmitters that have a similar effect on well-being as opiates.

Monday@Met> WoD1: 50 Tuck Jumps, 50 bird dogs, 25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5. WoD2: 5 mins of planks and wall sits, alternating every 30 seconds. Cash Out: 3×10 hollow rocks and back arches.


BC 2/18

Tuesday> WoD


WoD1: 10 Rounds – 6 Ball Slams, 40m Sprint.
WoD2: 10-1 Dynamic Push-up with Hill Run between sets.

CF Blog February 18

WOD:1655917_10101833719518208_748518640_n
5 Rounds
3 Deadlifts
Max Rep Handstand Push-ups

*pick load and rest as needed btwn sets, can increase weight in each round

Post WOD: Rowling Tournament w/ remaining time

***

In case you missed it on the Bootcamp blog, here is Carter dropping some knowledge on SLEEP:

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)

But, what if I can’t get 8 hours? Interesting you should ask… I had an article bookmarked for just such a question. Interesting article on Rethinking Sleep.

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scrimp on sleep. (Harvard)

1424497_10152125538447618_1512717405_n

 


CF WOD February 18

WOD:
5 Rounds
3 Deadlifts
Max Rep Handstand Push-ups

*pick load and rest as needed btwn sets, can increase weight in each round

Post WOD: Rowling Tournament w/ remaining time


…winding down the “Pursuit of Happiness…

021812. Eat Happy Meals

What you ingest can have a huge impact on the level of neurotransmitters in your brain. Here are the top feel-good foods and active compounds that lift your spirits.

  • Elk. Elk meat is rich in tryptophan, an amino acid that helps the body synthesize the happy neurotransmitter serotonin. Also packing high levels are spirulina, spinach, turkey, egg whites, black beans, split peas, pumpkin seeds, walnuts, cashews, and almonds.
  • Greens. They’re rich in folate, a benevolent B vitamin that also aids in synthesizing serotonin and helps ward off cancer and the degenerative diseases associated with aging. Follow Popeye’s lead: amp up your intake of dark leafy vegetables like spinach and collard and turnip greens.
  • Gamma-aminobutyric acid. Nothing we eat actually contains GABA, a neurotransmitter known as nature’s Valium for its calming effects, but certain foods contain its building block, the amino acid glutamine. Among them: pork, beef, sesame and sunflower seeds, oats, cabbage, spinach, and parsley.
  • Indian food. Curcumin, a compound in turmeric, boosts production of serotonin. In a 2013 study at the Baylor Research Institute in Dallas, 500 milligrams of curcumin twice a day proved to be as effective an antidepressant as Prozac.
  • Healthy fats. In particular, docosahexaenoic acid (DHA), the most abundant fatty acid in the brain and an important moderator of mood and mental health. A 2011 study of military personnel found that suicide risk was highest among those with the lowest DHA levels. Where to get it? Cold-water fish such as salmon, mackerel, sardines, and tuna, plus shrimp and other shellfish.

Tuesday> WoD


2.19.14: Run & Row & Mo’

edwardcheserek

2.19.14: The Pit @ 6am

3 Rounds
800m Run
50 Squats

rest 3 minutes

3 Rounds
1000m Row
50 Double Unders

Photo: Ed Cheserek- the freshmen Oregon phenom has yet to lose a collegiate race. Granted he has 3 years to go but an amazing feat thus far for a freshmen.


BC 2/19

Wednesday> WOD: 5 Rounds of Stair Run + 10 Wall Jumps + Stair Run + 20 Lunges + Stair Run + 20 Sit-ups + Stair Run + 10 Wall Squats. Cash Out: 100 partner ab throw-downs


CF Blog February 19

Speed:IMG_2947
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts*

*Flying Starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
3 Rounds
15 Hang Power Cleans (135/95)
15 Burps

Post WOD: Group Stretch

***

 

It’s almost here….

 the 2014 CrossFit Open officially kicks off next week! 

Admittedly, the 5-week competition can bring with it some stress and frustrations as folks wonder how they will do on certain WODs (will it be a movement I can’t do or a weight I can’t lift?), or how they will measure up against the CrossFit community as a whole.

But while the Open may cause moments of anxiety for some, it can also serve as a platform for FUN and new accomplishments – and that is what the Open is really all about.

You see, what the Open provides is an opportunity to set new goals for yourself and test your improvement since last year.  It is an opportunity to push yourself past the limits of what you once thought possible – we have seen this scenario play out time and again during the Open.  These are the moments that count during the Open – the moments that we remember – not some score on 13.2.

So, for those competing in the Open this year, absolutely set some goals (and set them high!) but remember to have some fun, mark your moments of achievement, and be proud of what you have accomplished – because an all-out effort on each of these WODs is something to be applauded.

 By the way, my all time favorite memory from last year is watching Boone fight and fight for his hard-earned snatch PR – it was nothing short of awesome. 🙂

***

Muscle Driver is hosting a Jump Rope Seminar this Saturday from 10-noon.  If you are interested in attending, you can register here: ($45 per person)

https://www.regonline.com/Register/Checkin.aspx?EventID=1472302


CF WOD February 19

Speed:
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts*

*Flying Starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

Post WOD: Group Stretch


…almost done with the “Pursuit of Happiness”…

021913. Raise a Glass

Turns out that moderate drinkers—people who imbibe no more than 14 alcoholic drinks a week—are healthier and happier than abstainers. A 2012 Boston University School of Medicine study tracked a panel of middle-aged men and women for 14 years and determined that moderate drinkers had fewer chronic conditions, such as cardiovascular disease and cancers, and higher levels of HDL, the good cholesterol. More surprising still: the study showed that quality of life actually went down among those who curbed their intake. And other research demonstrated that beer and liquor are just as good for you as wine. We’ll drink to that.

 

Wednesday> WOD: 5 Rounds of Stair Run + 10 Wall Jumps + Stair Run + 20 Lunges + Stair Run + 20 Sit-ups + Stair Run + 10 Wall Squats. Cash Out: 100 partner ab throw-downs


BC 2/20

Thursday> Endurance: 800m x4, w/ 2 min Rest. Then 400m x4, w/ 1 min Rest.


CF Blog February 20

Image-1
They see me rowling…

WOD:
5 Rounds
250m Row
7 Front Squats (185/135)*
11 Dynamic Push-ups
7 Toes 2 Bar
11 Box Jumps (30/24)

*can use rack

***

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html


CF WOD February 20

WOD:
5 Rounds
250m Row
7 Front Squats (185/135)*
11 Dynamic Push-ups
7 Toes 2 Bar
11 Box Jumps (30/24)

*can use rack


Random Notes

HIIT: Part 2

Women: 1,200 calories

Rival Industries Sweet-Talk the Public

Sugar is bad for you. #Shocking

Subway’s 5$ Azodicarbonamide

Dietary Toxins

Saving an Endangered British Species: The Pub

Drink Like A Founding Father

Social media: looking for ‘likes’

You Are The Interface

9 habits of the mentally strong

Dress sweatpants. No, your eyes are not deceiving you.

Netflix Introduces New ‘Browse Endlessly’ Plan

 

Thursday> Endurance: 800m x4, w/ 2 min Rest, then 400m x4, w/ 1 min Rest


BC 2/21

Friday> moga


CF Blog February 21

Strength: Press 1-1-1, Push Press 3-3-3, Push Jerk 5-5-5photo-27

WOD:
“Tabata”
KB Swings (1.5/1)
Double Unders
Ball Slams (30/20)
Abmat Sit-ups

Check out this great article from Business Insider:

5 High-Fat Foods You Should Be Eating More

by KRIS GUNNARSAUTHORITY NUTRITION 

There are many things wrong with mainstream nutrition, but the constant propaganda against saturated fat and cholesterol is the worst.

As people have reduced their intake of healthyand nutritious high-fat foods, diseases like obesity and diabetes have taken over the world.

But… there’s good news. New studies are showing that saturated fat and dietary cholesterol don’t cause harm in humans. It is a myth that has now been debunked.

Don’t believe me? A review article published in 2010 that included almost 350 thousand people concluded: There is no association between saturated fat consumption and heart disease (1).

There have also been several massive studies conducted on the low-fat diet that is still cherished by the mainstream. These studies show that the low-fat diet has zero effect on weight, heart disease and cancer (23,45).

The research is clear… “artery-clogging” saturated fat doesn’t actually clog your arteries. It’s nonsense (6). Dietary cholesterol is harmless as well (7).

The fact of the matter is, foods that are naturally high in saturated fat and cholesterol are some of the healthiest and most nutritious foods on the planet.

Here are 5 “artery-clogging” foods that are actually super healthy.

1. Whole Eggs 

Whole eggs are so nutritious that they’re often called “nature’s multivitamin.”

Removing the yolk is just about the worst thing you can do. That’s where all the vital nutrients are found… the white is mostly just protein.

Just think about it… a whole egg contains all the proteins, fats, vitamins and minerals needed to turn a single fertilized cell into a little baby chicken.

It is not true that eggs harm your cholesterol and contribute to heart disease. Eggs raise HDL (the “good”) cholesterol and increase the size of the LDL particles, both of which are linked to a reduced risk of heart disease (8910). Many major studies have failed to find any association between egg consumption and heart disease (1112).

Whole eggs are also loaded with the antioxidants Lutein and Zeaxanthine, which are important for eye health. They also contain large amounts of choline, which is crucial for the brain and about 90% of people don’t get enough of (1314).

There are even studies showing that if you replace a grain-based breakfast with eggs, it can help you lose weight (1516). Of course… quality counts and not all eggs are created equal. Try to find Omega-3 enriched or pastured eggs.

Bottom Line: Eggs have been unfairly demonized because they contain cholesterol, but new studies show that they don’t raise the bad cholesterol in the blood. Eggs are among the most nutritious foods on the planet.

2. Unprocessed Red Meat

In the past few decades, red meat has gotten a bad rap. It has been unfairly blamed for all sorts of diseases… including heart disease, diabetes and cancer.

However, humans have been eating meat for hundreds of thousands (or millions) of years and these health problems are relatively new. Blaming an old food for new health problems doesn’t make sense.

One reason for these misconceptions about meat, is that the studies don’t always differentiate between processed and unprocessed meat. While it is true that processed meat is linked to these diseases, the same is not true for unprocessed red meat.

In one massive Harvard study that analyzed 20 studies with a total of 1,218,380 participants, processed meat was linked to an increased risk of heart disease and diabetes, but no effect was found for unprocessed red meat (17).

A major study from Europe found no effect for unprocessed red meat either (18). The link between red meat and cancer is grossly exaggerated as well. Two review studies found the link to be very weak (almost negligible) for men and nonexistent for women (1920).

The cancer link probably depends on the cooking method, because there is some evidence that meat can form carcinogens when it is overcooked. The answer is not to avoid meat, but to make sure not to burn it (21).

When we look past the propaganda and fear mongering, what we’re left with is a highly nutritious food that humans have been eating throughout evolution.

Meat is loaded with vitamins, minerals and tons of important nutrientsthat many people don’t even know exist, including creatine and carnosine (222324). Red meat is also an excellent source of animal protein, which is associated with increased muscle mass and improved bone health in the long term (2526).

Same as with other foods, quality is a huge factor when it comes to meat.Grass-fed, pasture-raised animals have a much better nutrient profile than factory farmed, grain-fed animals (2728).

So… eat your meat. Just make sure to buy quality, unprocessed meat and don’t overcook it.

Bottom Line: Despite the fear mongering, unprocessed red meat does not increase the risk of heart disease or diabetes. The link with cancer is very weak and is probably caused by overcooking, not the meat itself.

 

Continue reading here…


CF WOD February 21

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

WOD:
“Tabata”
KB Swings (1.5/1)
Double Unders
Ball Slams (30/20)
Abmat Sit-ups


…and FINALLY ending the 14 ways to really engage yourself in the “Pursuit of Happiness”…

022114. Keep Animal Friends Close

Dog, cat, lizard, pig—doesn’t matter. A 2011 study published in the Journal of Personality and Social Psychology found no consistent differences between owners of different types of pets, only that having one makes us healthier and happier. The study also concluded that pet owners have greater self-esteem and tend to be less fearful.
This series was completely borrowed from Outside Magazine.
Friday> moga

2.22.14: Webb of Miles

alancville

2.22.14: AG Track at 9:30am

WOD
3x 1 mile repeats

Since we missed last week to snow, we’re going back to this gem this week. So…In honor of Alan Webb, arguably the greatest miler in US history, and his new adventure with triathalons, we are going to run 1 mile for each event. These are not all out efforts but rather about :30 to 1:00 slower than you mile PR. These should be strong efforts, but you should be able to run each smoothly and consistently (i.e. within :05 of each other).


CF WOD February 22

WOD: “Holbrook”

10 Rounds of:
5 Thrusters (115/75)
10 Pull-ups
100m Sprint
1 minute Rest

*Each Round For Time


CF Blog February 22

WOD: “Holbrook”

10 Rounds of:
5 Thrusters (115/75)
10 Pull-ups
100m Sprint
1 minute Rest

*Each Round For Time

holbrook

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

 

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

1424497_10152125538447618_1512717405_n-2


CF Blog February 23

Strength/Skill: Turkish Get-up 3-3-3photo-29

WOD: (HQ 1/23/11)
3 Rounds
10 Deadlifts (275/195)
50 Double Unders


CF WOD February 23

Strength/Skill: Turkish Get-up 3-3-3

WOD: (HQ 1/23/11)
3 Rounds
10 Deadlifts (275/195)
50 Double Unders


From our friends at modPALEO

Recipe 0225Bacon Avocado Deviled Eggs

Here is a quick and easy recipe packed full of  healthy fats and protein for when you need it most. Avocados are loaded with vitamins, antioxidants, and are high in mono-unsaturated fat. Eggs are a superfood which contain large amounts of protein and vitamin D, which is important in strengthening bones and improving immunity. Eat up!

Ingredients

7 Hard boiled eggs, peeled
Bacon, cooked and crumbled
1 Avocado, diced
1 tablespoon dijon mustard
2 teaspoon lime juice
Pinch of cayenne pepper
Sea Salt to taste

Instructions

Cut eggs in half and scoop out yolks. Mash yolks with a fork with diced avocados, dijon mustard, lime juice, cayenne pepper, bacon and sea salt to taste. Fill egg whites with yolk mixture.

* Always use local, well-sourced ingredients.


2.22.14: AG Track at 9:30am

WOD
3x 1 mile repeats


BC 2/24

Monday@Met> WoD1: OTM Burpee Ladder, 10>1<10 / WoD2: 3 Rounds of 50 Mtn Climbers + 40 Sit Ups + 30 Extreme Jacks + 20 Yard Sales + 10 Tuck Jumps


CF Blog February 24

photo-30
It’s Open season…

Strength:
Snatch 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
3 rounds
15 push ups
20 walking lunges
400m run

Cash out: 3 x max rep unbroken double unders
*If you don’t have double unders use this time to practice

***

Momma’s Quote of the Week:  “Nothing great in the world has ever been accomplished without passion.”—G.W.F. Hegel

***

MOGA reminder:

Moga classes for UCF members are Wednesday at 6:45pm and Friday at 6am.  Please make sure you sign up for the class and show up 5-10 minutes before start time.

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!


CF WOD February 24

Strength:
Snatch 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
3 rounds
15 push ups
20 walking lunges
400m run

Cash out: 3 x max rep unbroken double unders
*If you don’t have double unders use this time to practice


0224Okay. It’s time. We’ve had the snow. The sun seems to be showing it’s face again. We are getting more light for longer in our days. Natural Vitamin D is back. It’s time. Sign up for a race.

Signing up for a race is a great way to motivate yourself to get out and run, bike, swim, SUP, whatever. Plus, it’s fun. #WorkHardPlayHard.

I’m doing this one: Spartan Sprint

A local/regional favorite: Cooper River Bridge Run

Lots of great activities here: US National Whitewater Center (here’s the next race)

Some races: SportOften

Some more: Run For Your Life

 

Monday@Met> WoD1: OTM Burpee Ladder, 10>1<10 / WoD2: 3 Rounds of 50 Mtn Climbers + 40 Sit Ups + 30 Extreme Jacks + 20 Yard Sales + 10 Tuck Jumps


BC 2/25

Tuesday> Endurance: 4 x 1000m Run w/ 90 sec Rest


CF Blog February 25

Skill: gymnastics (Handstands, handstand walks, HSPU, etc.), spend no morephoto-31
than 20 mins

WOD:
AMRAP 20
5 dead hang pull ups
250 m row
15 wall balls (20/14)
20 abmat sit ups

***

MOGA reminder:

Moga classes for UCF members are Wednesday at 6:45pm and Friday at 6am.  Please make sure you sign up for the class and show up 5-10 minutes before start time.

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!

***

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

1424497_10152125538447618_1512717405_n-2


CF WOD February 25

Skill: gymnastics (Handstands, handstand walks, HSPU, etc.), spend no more
than 20 mins

WOD:
AMRAP 20
5 dead hang pull ups
250 m row
15 wall balls (20/14)
20 abmat sit ups


0225Why is exercise the mandatory component of fitness… we are meant for movement, all ye bipeds.

Great, short article from Outside Magazine:

“Ultimately, your body doesn’t know whether you are on a treadmill or a trail, or if you are lifting a barbell or a bag of groceries. All it knows is that it was made for the movement. And lots of it.”

Read it all…

 

Tuesday> Endurance: 4 x 1000m Run w/ 90 sec Rest


2.26.14: Slow Death

Screen Shot 2014-02-25 at 4.05.42 PM

2.26.14: The Pit @ 6am

WOD
3 Rounds
Suicide Runs: 50m, 100m, 200m, 400m
100m Lunge
200m Farmer Walk

 

Being classy is as important as it is to succeed at competing. Jordan Hasay showed class this week. This past weekend was she bumped by another runner, Grunewald (pictured), who went on to win the race. That bump forced Hasay to lose momentum and to miss out on making the US team, so her coach filed a protest and won. That eliminated Grunewald from the podium but also from the team. Knowing that Grunewald was the better runner, Hasay asked her coach to lift the protest so the better runner could represent the US. That’s class.


BC 2/26

KB Tabata (20/10 – 4 Rounds, w/ 1 min rest between rounds):
KB Swing
KB One Leg Deadlift (left)
KB One Leg Deadlift (right)
KB Reverse Crunch
KB Front Squat
KB Bentover Row (left)
KB Bentover Row (right)
KB Russian Twist

CF Blog February 26

photo-32
“It’s a Walk-Off”

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

WOD:
4 rounds
25 double unders
25 kb swings (24kg/16kg)
25 air squats

Cash Out: Plank Holds
1 min Plank
Rest 20 sec
1 min Left Side Plank
Rest 20 sec
1 min Right Side Plank
Rest 20 sec
1 min Plank

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (CHANGES)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

Check out Aaron’s latest article in the Charlotte Observer. AH continuing to spread his awesomeness in print- love it!!

CrossFit Explained. The Workout People Love to Hate.

 

OrthoCarolina Sports Medicine’s Physician Assistant, Aaron Hewitt, helps to answer some of your CrossFit questions.

What exactly is CrossFit? Aaron (@AaronJHewitt) explains.

The best way to describe CrossFit is constantly varied, high-intensity workouts that help us improve our functional movements. One day you may be rowing on a rowing machine and doing burpees, and another day you may be doing windsprints, pull-ups or kettlebell swings.

Why is CrossFit growing in popularity in Charlotte? Responses from several Charlotte CrossFit leaders.

Lance Breeden, Ultimate CrossFit (@UltCrossfit) – “It has amazing results when it is done well, with the right coaches and because it is fun. You don’t need to think about your workout, just show up and work hard. If you do, results will come.”

Stu Brauer, CrossFit SouthEnd (@escfitness) – “Because it works. We offer what the conventional gyms do not: community, proper coaching and fitness that improves your life both in and out of the gym. If you’re willing to have an open mind and work hard, we will change your life. Simply put; CrossFit makes people better!”

Matt Nunnally, Metro Fitness Club (@metrofitnessclt) – “CrossFit does more for physical fitness in 1 hour than most other forms of fitness accomplish in a week. CrossFit uses endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy in as many creative ways as the imagination will allow. All of this is done in a community of like minded individuals who work hard and sweat hard.”

Brian Strump, CrossFit Steele Creek – “CrossFit is popular because it’s a fun, alternative way to get in shape versus what people are used to in the traditional gym setting. It’s no longer a boring 1-2 hours in a gym, being unfamiliar with weights, and uncomfortable. Having a trainer, and like minded people exercising together are a big benefit.”

Thinking about CrossFit? 4 Tips from OrthoCarolina’s Aaron Hewitt.

(1) Look for quality coaches and trainers. Many fitness locations offer the first class free, so check out a few and pay attention to the instructors. A coach should be willing to work with you individually and help you with better form, or even an individualized plan.

(2) Ask about scalability. Any quality CrossFit or interval training program offers a scalability option. Athletes have varying strength abilities, so classes should offer modifications.

(3) Start slow. You will probably be sore after your first session, so go easier in the beginning and progress slowly as you adapt to the routines. High-intensity doesn’t need to mean high-impact. If box jumps or burpees aren’t for you, a quality gym will have an alternative.

(4) Listen to your body. Anything done in excess has an inherent risk of injury, so stop if something hurts or bothers you. If you do have aches and pains, stick to the RICE treatment (rest, ice, compression, elevation), and seek medical treatment, such as a sports medicine provider, if it hasn’t improved in two days.

*Please consult your physician before attempting any exercise that could cause harm.

Read more here: http://www.charlotteobserver.com/2014/02/24/4720905/crossfit-explained-the-workout.html#.UwzMT4eYaXm#storylink=cpy

 


CF WOD February 26

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

WOD:
4 rounds
25 double unders
25 kb swings (24kg/16kg)
25 air squats

Cash Out: Plank Holds
1 min Plank
Rest 20 sec
1 min Left Side Plank
Rest 20 sec
1 min Right Side Plank
Rest 20 sec
1 min Plank


SPEED

If you’re an avid football fan and you have been keeping tabs on the NFL Combine, you may of heard about Kent State’s Dri Archer running a 4.26 -second 40-yard dash. That was only .02-seconds off Tennessee Titans running back Chris Johnson’s combine record of 4.24. Go, Speed, go!

Which brings me to this article… Reality: You Can’t Run a Sub 5.0 Forty.

The forty is the single most important measurement in American sports today and there isn’t a close second. Current players know it, fans know it, and would-be draftees know it. I’ve seen future NFL players turn from making fun of one another to expressions of grave seriousness in less than a second when they realize they’re about to run a timed forty. There’s something about staring down that expanse of eight five-yard intervals that gives even the best athletes today pause. The forty is equal parts silent explosion, weighty lightness and organized anarchy. Basically if Charles Dickens were writing today, he’d include it in the opening to “A Tale of Two Cities” because in its few seconds’ wake lies the totality of gridiron life.

Now who’s looking forward to getting back to the Park and attempting the 40-yard dash again!?!? Yeah, me too!!

 

Wednesday@thePit> KB Tabata (20/10 – 4 Rounds, w/ 1 min rest between rounds):
KB Swing
KB One Leg Deadlift (left)
KB One Leg Deadlift (right)
KB Reverse Crunch
KB Front Squat
KB Bentover Row (left)
KB Bentover Row (right)
KB Russian Twist

 


BC 2/27

Thursday> WoD 1: 4 Rounds of 400m Run + 50 Squats. WoD 2: 50 Dips + 100 Sit Ups, partition as needed


CF Blog February 27

WOD:photo-33
2 rounds
400m run
15 Back extensions
20 Slam balls (30/20)
15 Box jumps (24/20)
500 m row
20 Pull ups
15 Shoulder Press (from the floor) (135/95)
20 burpees

Cash Out: Trainer Led Group Stretch/Foam Roll

***

OPEN WOD 14.1 will be announced tonight!  What are you hoping to see?  Who thinks burpees will kick off this season?

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

***

Moga Charlotte is hosting a workshop designed specifically for the CrossFit athlete!

Yoga for Performance – Saturdays March 1-15th. move more, run more, lift more, recover more!

Contact us for more info! email: info@mogacharlotte.com or call: 980.224.7172

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!

***

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

 


CF WOD February 27

WOD:
2 rounds
400m run
15 Back extensions
20 Slam balls (30/20)
15 Box jumps (24/20)
500 m row
20 Pull ups
15 Shoulder Press (from the floor) (135/95)
20 burpees

Cash Out: Trainer Led Group Stretch/Foam Roll


Random Notes for today…

02261. SNL Rejects // Mental Floss

2 PSH // The Economist

3 Morning Phase // The Guardian

4 Visiting America // Mental Floss

5 UPS DHL Ad // Gizmodo

6 Realtime Deforestation // io9

7 Barlow Beck // The Talk House

New Old // Fast Co

Center of Military History // BuzzFeed

10 Clear Waters // The Richest

11 Kingpin Gadgetry // Business Insider

 

Thursday> WoD 1: 4 Rounds of 400m Run + 50 Squats. WoD 2: 50 Dips + 100 Sit Ups, partition as needed

 


BC 2/28

Friday@Pit> Speed: 10 Rounds of 50m Row (sprint) + 5 Burpees, every 90 seconds. WoD: 3 Rounds of 10 Box Jumps + 30sec Mtn. Climbers Cash Out: Plank series


CF Blog February 28

Strength:photo-34
Clean 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
“Tabata”
Knees to elbows
Lunges
Db push press (45/30)
Ring rows

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

***

Moga Charlotte is hosting a workshop designed specifically for the CrossFit athlete!

Yoga for Performance – Saturdays March 1-15th. move more, run more, lift more, recover more!

Contact us for more info! email: info@mogacharlotte.com or call: 980.224.7172

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!

 


CF WOD February 28

Strength:
Clean 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
“Tabata”
Knees to elbows
Lunges
Db push press (45/30)
Ring rows


0228Chris
McCandless
Obsession
.

 

Friday@Pit> Speed: 10 Rounds of 50m Row (sprint) + 5 Burpees, every 90 seconds. WoD: 3 Rounds of 10 Box Jumps + 30sec Mtn. Climbers Cash Out: Plank series


3.1.14: Date with 48

Photo-5

3.1.14: AG Track @ 9:30 am

WOD:
4 Rounds
400m Run (:90 rest)
800m Run (:90 rest)

Last week we ran 3 total miles in 1 mile increments. This week, we’re hitting the same distance in shorter bursts. Goal is speed efficiency and consistency. Each interval should be at the same speed. So, if you’re running a 1:45 on the 400m, then you should be running a 3:30 or better on the 800m. Each round should stay the same or get faster.


CF Blog March 1

WOD: Open WOD 14.11912131_671290842912777_902417688_o
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)

Or your choice

WOD:
4 rounds
400m Run
5 Power Snatches(135/95)
12 C2B Pull-ups
10 Box Jumps (30/24)

Cash Out: 1k Row for time

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

 


CF WOD March 1

WOD: Open WOD 14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)

Or your choice

WOD:
4 rounds
400m Run
5 Power Snatches(135/95)
12 C2B Pull-ups
10 Box Jumps (30/24)

Cash Out: 1k Row for time


January-2014

WEDNESDAY 1/1

HAPPY NEW YEAR!! REST DAY.

See ya in the Pit tomorrow.

Bring your lungs. And legs.


B_SkeltonName: Bryan Skelton

Bootcamping since: May 2011

How often: MWF FTW!

Favorite workout: All the ones that start and end with stretching, I’m not picky. I don’t hate burpees, and sprinting > running.

Least favorite: OK, a little picky – pull-ups are my goat, and anything with more than 100 air squats brings the PAIN.

Personal fitness goal: My wife Heather (who goes to the gym @UCF) and I have a goal to make it age 102 together, so we figured overall fitness via Crossfit and good diet via modPALEO would help us on the journey. We also have young twin boys, and I don’t want to be that Dad who says, “Sorry, can’t play XYZ with you right now, my back hurts.” Don’t be that guy.

What’s the best part of Bootcamp: How do you summarize what has been 2+ years of awesomeness? It starts with the coaches, who are certified (thankfully) and certifiable (you get up how early, how often??), who teach correct form to keep you safe, know when to push you to do more, or when not to. The programming and varied workouts are great, but it really ends with the people themselves in Bootcamp. I show up not just for myself, and my goals, but also because I know everyone else is showing up at Dark:30 and putting in the work – that is very motivating. Icing on the cake (that you no longer eat AMIRITE?!?) is you are outside in nature, often finishing your workout as the sun is rising, before most folks are even out of bed. Pretty damn satisfying.


Slogan for my t-shirt: Just keep showing up.


Why UCF Bootcamp: I started in the gym, and really like all the coaches and people there, but I kept finding excuses not to go. I thought Hirst was trying to be my friend because I kept getting those emails from him, “Hey Bryan, haven’t seen you in a while, hope everything is ok.” But with Bootcamp, it just clicked, every MWF, just get up and go. The influence of Crossfit, good folks from the gym, strength and conditioning, with stretching every time (did I mention stretching?) keeps me coming back.


BC WOD 1/2

(@thePit) THURSDAY> Row 4:2:1:2:4 – Row 4 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 1 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 4 min. Row for max distance each effort.


CF Blog January 2

Strength: Press – 5 @75%, 3 @80%, Max Reps @ 90%photo-22

AMRAP 7
10 Pull-ups
50 Mtn. Climbers

Immediately into

AMRAP 7
10 Push-ups
50 Double Unders

Cash Out: 2 minute Plank Hold (can be cumulative)

 

The UCF Barbell Series – still spots left!


This 4 week series will focus on building strength and confidence under the barbell. 

The class will run on Thursday nights at 630pm in the PIT and will be limited to the first 21 students to sign up. 

January 9th: The Press
January 16th: The Back Squat
January 23rd: The Bench Press
January 30th: The Deadlift 
Your Coaches: 

Lance Breeden
Mike Hirst
Neil McCleery

to sign up and reserve a spot in the series 
email:
This class is free for members

CF WOD January 2

Strength: Press – 5 @75%, 3 @80%, Max Reps @ 90%

AMRAP 7
10 Pull-ups
50 Mtn. Climbers

Immediately into

AMRAP 7
10 Push-ups
50 Double Unders

Cash Out: 2 minute Plank Hold (can be cumulative)


0102Random Notes 2014 starts now:

Isolated Religion Track // Consequence of Sound

Be a Man // Upworthy

In the Belly of the Beast // Rolling Stone

Human Body // Outside

NBA Nutrition // CBS

Breakfast & a Movie // NYTimes

Shoestring Travels // Orbitz

Food Allergies // ButterNutrition

Soy Un Perdedor // SPIN

Farm to School // Huffington Post

Subversion of Expectation (Stan K) // Lerner Int’l

Friends // Fast Company

Sitting // Upworthy

Make Better Decisions // inc.

Remain Silent // Slate

 

(@thePit) THURSDAY, 1/2>
ROW 4:2:1:2:4 – Row 4 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 1 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 4 min. Row for max distance each effort.


BC WOD 1/3

FRIDAY> Partners: 200 Jump Ropes, 100 Sit Ups, 50 KB Swings, 400 Jump Ropes, 50 KB Swings, 100 Sit Ups, 200 Jump Ropes


CF Blog January 3

Strength: Power Clean OTM for 10 minutes1512717_10152118150560568_1798065633_n

WOD:
3 Rounds
250m Row
10 Alt DB Snatch (45/30))
15 Abmat Situps
200m Run
10 Two Arm DB Bent Row (45/30)
15 Ball Slams (30/20)

Ultimate CrossFit has a NEW MOBILE APP!!

App Name is “UCF Charlotte” in both iTunes & Android.  All devices are ready for download.  If you have the old version, you will have to delete it and download the new one.  

***

 

JANUARY MEMBERSHIP SPECIALS

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 3

Strength: Power Clean OTM for 10 minutes

WOD:
3 Rounds
250m Row
10 Alt DB Snatch (45/30))
15 Abmat Situps
200m Run
10 Two Arm DB Bent Row (45/30)
15 Ball Slams (30/20)


butternut-squash-apple-soup-DSC_4382Each Friday, we’ll highlight a recipe. Let’s start with soup and we’ll keep it simple:

Butternut Squash Apple Soup

  1. In a large pot warm oil
  2. Carmelize onion, sautéing 10-15 minutes until golden brown
  3. Add squash cubes, apple slices and cinnamon and cook for 10 minutes
  4. Pour stock into pot and bring mixture to a boil
  5. Reduce heat and simmer for 30 minutes
  6. In a vitamix, puree soup in very small batches (for safety)
  7. Serve hot

Here are some notes on this recipe:

  • Feel free to make this soup with other types of winter squash such as pumpkin, acorn, delicata, etc.
  • I used a 2 ½ pound butternut squash for this recipe (weight is prior to peeling and de-seeding)
  • Experiment with other warming spices such as ginger and nutmeg
  • I used Braeburn apples in this soup; feel free to experiment with other types of apples

Squash is a very healthy, hearty, nutrient dense vegetable, full of carotenoids and other beneficial antioxidants. Further, it is thought that squash is both anti-inflammatory and helpful in regulating blood sugar.

~ borrowed from Elana’s Pantry

FRIDAY, 1/3>
Partners: 200 Jump Ropes + 100 Sit Ups + 50 KB Swings + 400 Jump Ropes + 50 KB Swings + 100 Sit Ups + 200 Jump Ropes


1.4.13: To Hill and Back

hill

1.4.13: AG Track @ 9:30

WOD:
1x Big Hill Run
50m Lunge
800m Run
Backwards 100m Run
1x Big Hill Run
50m Bear Crawl
800m Run

Cash out: suicides

Be on the lookout for an upcoming UCF Endurance competition…in the near future, we will post a workout and the best time will win a free pass to run the March Spartan race in Charlotte. Workouts like this are a great way to prepare for an obstacle race.


CF Blog January 4

WOD: (from 1/10/12)photo-23
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 DB Push Press (35/20)
30 Double Unders
400m Run

Ultimate CrossFit has a NEW MOBILE APP!!

App Name is “UCF Charlotte” in both iTunes & Android.  All devices are ready for download.  If you have the old version, you will have to delete it and download the new one.  

***

 

JANUARY MEMBERSHIP SPECIALS

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD January 4

WOD: (from 1/10/12)
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 DB Push Press (35/20)
30 Double Unders
400m Run


CF Blog January 5

Strength: 3 x max rep Dead Hang Pull-ups1488110_10152118149910568_895545403_n-1

WOD 1: “Road Block”
AMRAP 10
6 HSPU
9 Box Jumps (30/24)
12 Calorie Row

Full Recovery in btwn WODs

WOD 2:
4 Rounds
15 KB Swings (1.5/1)
200m Run


CF WOD January 5

Strength: 3 x max rep Dead Hang Pull-ups

WOD 1: “Road Block”
AMRAP 10
6 HSPU
9 Box Jumps (30/24)
12 Calorie Row

Full Recovery in btwn WODs

WOD 2:
4 Rounds
15 KB Swings (1.5/1)
200m Run


New APP!!

The new Ultimate CrossFit mobile app is up and running.  It’s live, so you can download it NOW!!!

App Name is “UCF Charlotte” in both iTunes & Android.

This is a new app, so if you currently have the old version, you will have to delete the old version before downloading the new one.


BC WOD 1/6

Monday@Met> Speed: 8x P-Lot Sprints
WoD: 4 Rounds of 10 yard sales + 15 push-ups + 20 jumping wall touches


CF Blog January 6

Strength: Back Squat 2×3@70%, 5×2@80%1510597_10152118150800568_1143242619_n

WOD: (from 2/17/11)
5 Rounds
1 Press @90%
1 Strict Pull-up
1 Press @90%
2 Strict Pull-ups
1 Press @90%
3 Strict Pull-ups

Finish w/1000m row

*score is total time

Momma’s Quote of the Week:  “People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.”—Brian Tracy

**Important Announcement**

Due to a Subway restaurant commercial shoot the gym will be
closed on Wednesday, January 8th from 8am to 5pm. We will still be holding a
5am, 6am and 7am class in the morning and then we’ll resume activity with
the 5:30pm class in the evening.

 

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD January 6

Strength: Back Squat 2×3@70%, 5×2@80%

WOD: (from 2/17/11)
5 Rounds
1 Press @90%
1 Strict Pull-up
1 Press @90%
2 Strict Pull-ups
1 Press @90%
3 Strict Pull-ups

Finish w/1000m row

*score is total time


0106Push Ups. That’s the Challenge for January. Were starting on the 6th with 12 Push Ups. Then we’ll add 2 each day for the duration of the month. Tuesday will be 14 Push Ups. Wednesday will be 16 Push Ups. Thursday will be 18 Push Ups. So on and so forth… Got it?

Monday@TheMet> Speed: 8x P-Lot Sprints. WoD: 4 Rounds of 10 yard sales + 15 push-ups + 20 jumping wall touches.
+12 Push Ups


BC WOD 1/7

Tuesday@Pit> Skill/Strength: Turkish Get Up 3-3-3
WoD: 4 Rounds of 5 Wall Walks + 10 Box Jump + 15 KB Swings + 100 Jump Ropes


CF Blog January 7

Strength: 2” Deficit Deadlift 2×3@50%, 3×3@60%photo-24

WOD:
3 Rounds
250m row
12 Dynamic Push-ups
24 Overhead Walking Lunges (45/25)
200m Run
12 KB Swings (2/1.5)
24 Double Unders

 

Please welcome Benjamin Easton Rentz, born 12/17/2013, 6lbs 6 oz., 19 inches long.
Everyone is happy, healthy and actually getting a little bit of sleep at
this point!

 

It is below freezing out there!!!  Make sure you wear plenty of warm clothes and WARM-UP properly before today’s strength and WOD!

**Good News!!!**

The original commercial shoot schedule for Wednesday has been cancelled so we will be business as usual!

 

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD January 7

Strength: 2” Deficit Deadlift 2×3@50%, 3×3@60%

WOD:
3 Rounds
250m row
12 Dynamic Push-ups
24 Overhead Walking Lunges (45/25)
200m Run
12 KB Swings (2/1.5)
24 Double Unders


Resolutions that Matter.

How we treat our own time is an interesting reflection on how we feel about our lives. There are those days and weeks where we are just counting down to the end. We wish the day would be over sooner or the weekend couldn’t come soon enough. Rather, we must learn to appreciate the little things to make the most of the time we have.

There is so much to live for, yet — year after year — many people joke about how they won’t bother with New Year’s resolutions because they know they won’t keep them. If you discount yourself right out of the gate, you do not stand a chance.

Hopefully some of these things will resonate with you.

Tuesday> Skill/Strength: Turkish Get Up 3-3-3. WoD: 4 Rounds of 5 Wall Walks + 10 Box Jump + 15 KB Swings + 100 Jump Ropes. 14 Push Ups.
+ 14 Push Ups


1.8.14: Staying Alive. Staying Alive.

image_Fotor_AMP_UCF

1.8.14: The Pit @ 6am

WOD:
1k Row
10 Deadhang Pulllups
15 Knees to Elbows
20 Plyo Pushups
500m Row
25 Squat Jumps
30 Wall Ball
35 Slam Balls
1k Row

We’re staying inside for this one. We’ll get your heart rate up, you’ll push hard (and pull really hard on the rows), and then you’ll still be able to feel your face when you leave. The first round of exercises hits the arms/grip and the second grouping hits the legs. So you need to make sure you’re using efficient form on the rows to avoid wear down. Keep everything at a nice even pace so that you can go strong on the rows. You should be able to hold a steady pace on all 3 rows.


BC WOD 1/8

Wednesday> WoD: 4 Rounds of 250m Row + 10 ball slams + 15 push-ups, alternating hand on the ball + 20 squats with slam ball. Cash Out: 100 partner sit ups with slam ball and 100 partner twists with slam ball


CF Blog January 7

Strength: Push Press 5-3-1-1photo-25

WOD: “Hail to the Chief”
For 5 Cycles:
AMRAP 3 of:
12 Box Jumps (24/20)
9 Wall Balls (20/14)
6 Knees to Elbows

*Rest 1 minute in btwn Cycles
*For each Cycle restart the AMRAP

 

This is a great post from a few years back from CrossFit Southie about goal setting.  Check it out – ’tis the season to set some new goals!

“Last Monday I was invited to visit the Reebok facility in Canton for a seminar on Goal Setting presented by Greg Amundson, one of the original CrossFitters. It was enlightening for me to sit back and listen to his stories about the power of the mind when it comes to physical tasks. As a coach I am always thinking about you all, and how I can help you succeed in reaching your goals as CrossFitters. Usually this is addressed through programming, nutrition, and mobility; but we don’t talk much about the mental game. Have you ever walked up to attempt a max lift and right before you pick up the bar you say to yourself “there is no way I am going to get this”. I do it all the time. I think it is my personal biggest weakness; mental toughness. If you tell yourself that you can do it, than you can. If you tell yourself that you are going to fail, you will fail.

One of the the exercises Greg had us do was come up with a personal mantra. One of the most popular mantras was “Go”. What gets you more fired up than “Go!”. That is what Chris Spealler uses for his Mantra, and it seems to be working for him. I came up with two Mantras for myself, they were “Execute” and “Follow-through”. For me it isn’t so much about getting started as it is about finishing strong. I start the kip of my muscle-up just fine, but transitioning to the dip and finishing the movement is the problem. I will get my first muscle-up this month.

As another exercise we set a series of goals for ourselves to work towards. There was a 7 day goal, 1 month goal, 6 month goal, and 1 year goal. At CrossFit Southie we are going to keep a goal board all the way to the left by the wallballs under the pull-up bars. I encourage you to write a 1 month and 3 month goal. Before and after class when you have extra time I want you to work towards attaining those goals. A little bit every day can take you a long way.  My 1 month goal is to get my muscle-up. My 3 month goal is to increase my max clean and jerk to 140lbs. Both goals are challenging, but definitely attainable.

What are your goals?? Post to comments.”

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 8

Strength: Push Press 5-3-1-1

WOD: “Hail to the Chief”
For 5 Cycles:
AMRAP 3 of:
12 Box Jumps (24/20)
9 Wall Balls (20/14)
6 Knees to Elbows

*Rest 1 minute in btwn Cycles
*For each Cycle restart the AMRAP


0108What the hell is a dryuary? First off, it’s a dumb name. Forced. Silly. Nonsensical.

It’s also awesome. Well, can be awesome. Depends on… you. Do you need it? Do you want it? What the hell is it? It’s basically abstaining from alcohol during the month of January. (see… “dry” + “January” = “dryuary”… see how they did that? So clever.) Grab a club soda with lime and your bible, curl up beside the fire and tweet about not drinking. (hint: #drynuary). Then go to bed early, get up and go to Bootcamp without the fog or haze of 2 glasses of wine with dinner or 6 glasses of bourbon without dinner.

Think of it as a reset. Especially after the Holidays, when a variety of factors make some imbibe a little more than normal. You can look at all kinds of health and psychological, as well as physiological reasons to NOT drink for a month. I kind of like this article on the topic. It may just boil down to checking yourself and your place in life. You may just find you feel fresher during the day, have more energy and pick up some more active habits.

How do you deal with stress? What do you do when you’re bored? How do you socialize? Kick the booze for a month and take inventory.

Are we talking about you?

See also: drynuary

Wednesday> WoD: 4 Rounds of 250m Row + 10 ball slams + 15 push-ups, alternating hand on the ball + 20 squats with slam ball. Cash Out: 100 partner sit ups with slam ball and 100 partner twists with slam ball
+ 16 Push Ups


BC WOD 1/9

THURSDAY, 1/9> Cardio Circut – 3 Rounds (w/1 min Rest) of  2 min Row = 250 m + 2 min AirDyne = 20 calorie + 2 min Prowler Push = 3xH/L + 2 min Jump Rope = 150 reps *Burpee penalty if goal not reached


CF Blog January 9

WOD:1510506_10151806697111481_56160466_n
EMOM for 10 minutes
Even minute: 1 Hang Power Clean, 1 Hang Squat Clean (60-70% of 1RM)
Odd minute: Max Rep Burpees

Rest 3 minutes

EMOM for 10 minutes
Even minute: 1 Strict Pull-up, 2 Kipping Pull-ups, 3 C2B Pull-ups
Odd minute: Max Rep Ball Slams (30/20)

*Score is total burpees and ball slams

 

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 

Great article from Catalyst Athletics and how mental lifting can be.  Check it:

A Mental Problem Many of You Have

Matt Foreman

A Mental Problem Many of You Have, Matt Foreman,
You probably don’t know this, but I have a weird combination of telepathic powers. It’s kind of like a blend of clairvoyance and extra-sensory perception. I can see into the minds of weightlifters and understand exactly what they’re thinking before they even say it out loud.

You remember Carrie, right? That freaky chick from the 70s horror flick? She could light stuff on fire just by thinking about it. I can’t quite do that, which is probably a good thing. A few people would spontaneously combust in the grocery store if I could. But I do have a special mental ability, like she did.

I know, I know…you don’t believe me. Fine, I’ll prove it to you.

You’re a weightlifter, and I know what one of your biggest problems is. I’ve never met you, never trained with you, don’t know anything about you. But I know something that’s going on in your mind. Hell, YOU might not even know about it. Here’s what it is:

When you train (and compete), you make up your mind about all the weights you’re going to attempt before you put your hands on the bar. The problem is this…you make up your mind ahead of time that you’re going to MAKE certain weights, and you’re only going to TRY other ones.

I’ll give you an example in case that’s unclear. Let’s say you’re a lifter and you have a snatch PR of 90 kilos. When you’re progressing through a normal workout, you’re probably working your way up by snatching 50, 60, 70, 75, 80, 85, etc. Now, before you attempted all of those weights, you made up your mind that you were going to MAKE them. In other words, you approached the bar with certainty. Your technique was snappy and authoritative. Those weights were all well within your capabilities, and you knew the attempts were going to be successful. You expected to get the job done, so it happened.

However, you reached a point in the workout where you started approaching your PR. You expected to make 75, 80, and 85, but now you’re sniffing right around your all-time maximum weight of 90. All of a sudden, you changed the way you mentally approached the bar. Instead of deciding that you were going to MAKE the next lift, you started planning to just TRY it. And believe me, there’s a big damn difference in the way you move your body once this change has happened. Instead of putting your hands on the bar with the intention of dominating it, you’re now shifting your whole psychological perspective. You’re not entirely sure you’re going to make these top lifts, so you decide to “give it a try and see what happens” instead of “kicking the crap out of it.”


CF WOD January 9

WOD:
EMOM for 10 minutes
Even minute: 1 Hang Power Clean, 1 Hang Squat Clean (60-70% of 1RM)
Odd minute: Max Rep Burpees

Rest 3 minutes

EMOM for 10 minutes
Even minute: 1 Strict Pull-up, 2 Kipping Pull-ups, 3 C2B Pull-ups
Odd minute: Max Rep Ball Slams (30/20)

*Score is total burpees and ball slams


0109Random Notes, número dos para el 2014:

Fart Factory // HuffPost

Shoe WineOpener // FB

Introverts & Comedians // Entrepeneur

Sensical Maps // A Sheep No More

Damned Meat // TakePart

All Blacks // youtube

Austin Queens // PBS

Celebrity Worth // Dangerous Minds

Forget Your Phone // ArtTheSystem

“Speechless” Photographs // sooziq

90’s Illustrations // BuzzFeed

Lego Bart // uncrate

THURSDAY, 1/9> Cardio Circut – 3 Rounds (w/1 min Rest) of  2 min Row = 250 m + 2 min AirDyne = 20 calorie + 2 min Prowler Push = 3xH/L + 2 min Jump Rope = 150 reps *Burpee penalty if goal not reached
+18 Push Ups


BC WOD 1/10

Friday> moga. Don’t forget your push ups… 20 today.


CF Blog January 10

Strength: Close Grip Bench Press 5×2@85%photo

WOD: (from 1/5/13)
5 Rounds
400m Run
25 Double Unders
20 Walking Lunges
10 Push-ups
15 Abmat Sit-ups

 

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 

 


CF WOD January 10

Strength: Close Grip Bench Press 5×2@85%

WOD: (from 1/5/13)
5 Rounds
400m Run
25 Double Unders
20 Walking Lunges
10 Push-ups
15 Abmat Sit-ups


0110From somewhere deep in Amber Lewis’ brain…
Mediterranean Beef Stew
8 oz. sliced mushrooms
1-2 T grassfed butter
1 onion, diced
2 lbs. diced grassfed roast
1 cup beef stock
1 can diced tomatoes
1/2 cup tomato sauce
1/4 cup balsamic vinegar
1 can black olives, cut in half or fourth
1/2 cup garlic cloves, minced
2 T finely chopped fresh rosemary
2 T finely chopped fresh parsley
1 T capers
fresh ground black pepper
Heat small amount of grassfed butter in medium pan, add mushrooms and saute. Add to Crockpot. Add diced onion to same pan, cook about 5 minutes. Add to Crockpot. Again, add more oil if needed, then add diced beef and sear. Should take about 10 minutes. Add beef to Crockpot.Add 1 cup beef stock to the pan to deglaze pan. Add to Crockpot. Add diced tomatoes, tomato sauce, balsamic vinegar, olives, garlic, rosemary, parsley, capers, and black pepper. Stir gently to combine, then put lid on Crockpot and cook 6-8 hours on low.
FRIDAY, 1/10> moga.
+20 Push Ups.

1.11.14: Descending On

Jollyhollyjog1-500x375

1.11.14: AG Track @ 9:30am

WOD
5:00 on
1:00 jog
4:00 on
1:00 jog
3:00 on
1:00 jog
2:00 on
1:00 jog
1:00 on

We’re not stopping on this one. But we’re changing up the speed and the length of each interval. The good thing is that the intervals get shorter and the jogs can be as slow as you want. But as you decrease the intervals, you do want to increase your speed as much as possible. The last 1:00 should be your fastest pace.

As a side note: we may get rain tomorrow, so we will keep a close watch on the weather and post to Facebook in the morning if we need to cancel. At least it will be a little bit warmer!


CF Blog January 11

TEAM WOD:photo (5)
800m run together
20 HSPU
60 Burpees
80 Pullups
100 Air Squats – partner rests in the down position.  You can only squat
when your partner is in the down position
120 KB Swings
140 Double Unders
800m run together

*One person working at a time

 

Hey guys, this is the last week to take advantage of our January Specials!!

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 11

TEAM WOD:
800m run together
20 HSPU
60 Burpees
80 Pullups
100 Air Squats – partner rests in the down position.  You can only squat
when your partner is in the down position
120 KB Swings
140 Double Unders
800m run together

*One person working at a time


CF Blog January 12

Speed/Agility:photo-1
8 Rounds
5 Single Leg Lateral Hops
20yd Sprint

*Rest 1 minute in btwn Rounds
*Use 12” Hurdles for the jumps
*Alternate Legs for every round for 4 left and 4 right
*On the fifth jump land and transition into a 20 yard sprint

WOD: Barbell Complex
5 Rounds not for time:
1 Power Clean
1 Press
5 Back Squats
1 Jerk

*Use heaviest weight that you can for each round
*Rest as needed in btwn rounds


CF WOD January 12

Speed/Agility:
8 Rounds
5 Single Leg Lateral Hops
20yd Sprint

*Rest 1 minute in btwn Rounds
*Use 12” Hurdles for the jumps
*Alternate Legs for every round for 4 left and 4 right
*On the fifth jump land and transition into a 20 yard sprint

WOD: Barbell Complex
5 Rounds not for time:
1 Power Clean
1 Press
5 Back Squats
1 Jerk

*Use heaviest weight that you can for each round
*Rest as needed in btwn rounds


BC WoD 1/13

Monday@Met> SPEED: 8x Stair Runs. WoD: Tabata Sit Ups and Push Ups.
+ 26 Push Ups


CF Blog January 13

OTM ­ Clean for 10 min 80-90%

can anyone tell me what year this is from?
can anyone tell me what year this is from?

Amrap 8 mins
30 Double Unders
15 Pullups

Rest 2 min

Amrap 8 min
30 kbs (1.5/1)
15 Ring Dips

 

Momma’s Quote of the Week:  “The most common way people give up their power is by thinking they don’t have any.”—Alice Walker

***

UCF 2014 Nutrition Challenge 

 It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.


CF WOD January 13

OTM ­ Clean for 10 min 80-90%

Amrap 8 mins
30 Double Unders
15 Pullups

Rest 2 min

Amrap 8 min
30 kbs (1.5/1)
15 Ring Dips


Today’s post, via Cathy…

0113How Busy are we Really?

We all do it. Use the word ‘busy’ to describe our lives at any given moment. But how busy are we really? What if the word ‘busy’ didn’t exist and we had to actually give details on what is going on in our lives instead of generically saying we’re ‘busy?’ How much more meaningful would our lives and conversations be?

Click here for more information on why busyness isn’t all it’s cracked up to be and a challenge to put it behind us.

Monday@Met> SPEED: 8x Stair Runs. WoD: Tabata Sit Ups and Push Ups.
+ 26 Push Ups


BC WoD 1/14

Tuesday> WoD: Every 2 minutes for 20 Minutes… 90 Seconds to complete 80m Shuttle (cones set at 20m) 20 Lunges + AMRAP Burpees; then Rest 30 Seconds. Aim for consistent number of Burpees per Round.
+ 28 Push Ups


CF Blog January 14

WOD 1:IMG_2752
15 minutes to complete
8 rounds
250m Row Sprint
Rest 30 seconds

1 min transition

WOD 2:
15 mins to complete
3 rounds of
400m Run
10 DB Row (45/25)
15 box jumps
20 Russian Twist with slam ball or plate (no set weight)
*15 minute time cap

Why do we do that?

You may have noticed that we’ve been programming more mobility into all of our warm-ups – terms like “barbell quad smash”, “banded shoulder distraction,” and “glute-flossing” have all been regulars on the white board as of late.

So why do we do that?

Well, mobility work is essential to properly prime our bodies for movement.  It serves to:

*Open up our joints by addressing joint capsule restrictions and stiff soft tissue

*Improve range of motion by addressing poor positioning mechanics and movement limitations

What’s more, regular mobility work will

*improve flexibility

*increase stability (especially in the low squat and overhead position)

Which will in turn, increase work capacity and make you a better athlete!

So when you see mobility programmed into the warm-ups, please make sure you pay it the attention and time that it deserves!

***

Last Day to take advantage of our January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 14

Bent Row 3 x 8

WOD 1:
15 minutes to complete
8 rounds
250m Row Sprint
Rest 30 seconds

1 min transition

WOD 2:
15 mins to complete
3 rounds of
400m Run
10 DB Row (45/25)
15 box jumps
20 Russian Twist with slam ball or plate (no set weight)
*15 minute time cap


0114I’m about to go all “feel good” on ya. Not in a Mötley Crüe kind of way. And hopefully not in a patchouli kind of way. I’m gonna share, in pieces, a bit of an article I read lately that I really dug a lot. From Outside, it was an article entitled “The Pursuit of Happiness”.

“The tendency to be happy or not is an inherited trait, but the good news is that this is less than half the story. According to a 2012 study of identical and fraternal twins conducted by a team of scientists from top universities around the world, only about a third of our happiness level is determined by genes. The rest is up to us…

Bottom line: like so many things, how happy you are comes down to how you choose to live your life.”

Here’s the first in a series of (13) posts on ways to get happy. We’ll break them down into quick and easy-to-digest snippets. The first one is something we’re already in the swing of…

1. Rise with the Sun

Most adults require seven to eight hours of sleep per night. Less than that and we’re crankier, dumber, sicker, and even fatter. But that’s no excuse to sleep in. The American Academy of Sleep Medicine notes that more time awake in daylight increases your levels of vitamin D, which the body synthesizes when skin is exposed to the sun. The vitamin, according to Boston University medical researchers, gooses genes that play a role in resistance to autoimmune and infectious diseases, as well as cancer. Think you’re wired to sleep late? Think again. Doctors at Beth Israel Deaconess Medical Center in Boston looked at variations in a gene responsible for circadian rhythms and found differences in natural wake times of only an hour tops.
Tuesday> WoD: Every 2 minutes for 20 Minutes… 90 Seconds to complete 80m Shuttle (cones set at 20m) 20 Lunges + AMRAP Burpees; then Rest 30 Seconds. Aim for consistent number of Burpees per Round.
+ 28 Push Ups


1.15.14: Rich’s Row

Screen Shot 2014-01-14 at 3.53.14 PM

1.15.14: The Pit @ 6am

WOD
4x 1000m Row
– :90 rest

This is a great rowing workout that Rich Froning did that was posted on the Crossfit main site this week. Austin Malleolo tackled it with him. See above for Rich’s times and below for Austin’s. Their consistency on both times and pacing is amazing and something to strive for. Granted while Austin got a little slower each round, Rich got faster.

 

Screen Shot 2014-01-14 at 3.57.41 PM

 

 


BC WoD 1/15

Wednesday@Pit> WoD: AMRAP 15 of 5 Renegade Rows + 4 (higher) Box Jumps + 3 (heavier) KB Swings + 2 Pull Ups + 1 Wall Walk.
Push Ups: 30


CF Blog January 15

Back Squat 6×3 @ 80%photo (6)

4 Rounds
8 Curtis Ps (power clean + two lunge steps + push
press =1 rep)@ 50% of bw
20 ring pushups

 

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 15

Back Squat 6×3 @ 80%

4 Rounds
8 Curtis Ps (Power clean + two lunge steps + push
press +1 rep) @ 50% of bw
20 ring pushups


0115This is an easy post. Hard to read. Easy to post. Sadly, most folks who see an article like this pass it up for something more entertaining. And the ones who do begin, may not finish it because they “don’t want to know.” This is a big problem.

Read this.

Change your approach.

Chicken.

Wednesday@Pit> WoD: AMRAP 15 of 5 Renegade Rows + 4 (higher) Box Jumps + 3 (heavier) KB Swings + 2 Pull Ups + 1 Wall Walk.
Push Ups: 30


BC WoD 1/16

Thursday@Pit> WoD: 4 Rounds of 30 Walking Lunges + 15 Wall Balls + 1 Rope Climb + 15 DB Push Press + 30 Double Unders + 400m Run.
Push Ups: 32


CF Blog January 16

Strength:photo (7)
Snatch 5×1 @ 85-90%

WOD:
21-15-9
Wallballs
Pullups

then finish in any order:
Sled down and back 2 times without rest (90lbs added M, 50 F)
500m Row Sprint
10 HSPU
20 GHD

Score is total time

**modPALEO will be at UCF on Saturday morning @ 11 to talk nutrition – check them out as they drop some paleo knowledge! **

speaking of nutrition…

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 16

Strength:
Snatch 5×1 @ 85-90%

WOD:
21-15-9
Wallballs
Pullups

then finish in any order:
Sled down and back 2 times without rest (90lbs added M, 50 F)
500m Row Sprint
10 HSPU
20 GHD

Score is total time


0116The Notes that are Random:

Movie Your State // Washington Post

Musicless Firestarter // The Verge

Epigenetic Links //  ScienceDaily

Stream Mogwai // amazon

London SkyCycle // Gear Patrol

Water Slide // Business Insider

Goodnight. Sleep Clean. // NYTimes

Food, 1957 // UpWorthy

BBC Sound 2014 // BBC

Super Mario // youtube

Art Imitates Life Imitating Art // uncrate

Fitness Tech Trends // PC Mag

Eat Asheville // Forbes

Blame Coupons // CDC

Billie Jean // youtube

Thursday@Pit> WoD: 4 Rounds of 30 Walking Lunges + 15 Wall Balls + 1 Rope Climb + 15 DB Push Press + 30 Double Unders + 400m Run.
Push Ups: 32


BC WoD 1/17

Friday@Pit> WoD: 5 rounds with a 5 min time cap: 10 Burpees + 5 DB Thrusters. Cash Out: “Rolling on the Rower” – in groups of 3-4 players, for 10 frames: each frame a player gets 7 pulls on the rower to EQUAL 100m, add a point for every meter under OR over 100m. Goal is to land on 100m with 7 pulls each frame. Low score wins.
Push Ups: 34


CF Blog January 17

image001
Please welcome Arthur Quinn Heroy, 8lbs 7oz

Strength:
OTM Deadlift for 12 mins @75-80%

WOD:
FGB Style (3 rounds, 1 minute at each station)
Ring Rows
One Arm KBS (1.5 / 1) To the eyes only
Ball Slams
Step ups (5 reps on one leg before changing legs)
Burpees
Rest

And please welcome Charlie Smith - Tonya's new addition :)
And please welcome Charlie Smith – Tonya’s new addition 🙂

**modPALEO will be at UCF on Saturday morning @ 11 to talk nutrition – check them out as they drop some paleo knowledge! **

speaking of nutrition…

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 17

Strength:
OTM Deadlift for 12 mins @75-80%

WOD:
FGB Style (3 rounds, 1 minute at each station)
Ring Rows
One Arm KBS (1.5 / 1) To the eyes only
Ball Slams
Step ups (5 reps on one leg before changing legs)
Burpees
Rest


Let’s take this week’s recipe a little “heartier”:

0117Coffee Ancho Chili Short Ribs

4 lbs Grass Fed Beef Short Ribs
1 cup Central Coffee Cold Brew* (or your choice of brewed coffee)
1 large yellow onion, roughly sliced
4 dried ancho chiles, stems and seeds removed
4 garlic cloves
2 tablespoons extra virgin olive oil
1 tablespoon lime juice
1/2 cup water
salt and pepper, to taste

Instructions:
1. Place dried ancho chiles in a bowl and cover with hot water. Let sit for around 20-30 minutes until soft.
2. Add your softened ancho chiles, brewed coffee, garlic cloves, honey, olive oil, lime and salt and pepper in your food processor and puree.
3. Place onions in the bottom of your crockpot and add your water or broth.
4. Stack your short ribs on top of onions then pour your coffee-ancho chile sauce on top.
5. Top with a bit more salt.
6. Cover and let cook on low for 6-8 hours or high for 5-7 hours.

* Yes, that was a shameless plug for one of our fav local biz owners.

Receipe courtesy PaleOMG

Friday@Pit> WoD: 5 rounds with a 5 min time cap: 10 Burpees + 5 DB Thrusters. Cash Out: “Rolling on the Rower” – in groups of 3-4 players, for 10 frames: each frame a player gets 7 pulls on the rower to EQUAL 100m, add a point for every meter under OR over 100m. Goal is to land on 100m with 7 pulls each frame. Low score wins.
Push Ups: 34


1.18.14: Rain Makeup

BU multi-team

1.18.14: AG Track @ 9:30am

WOD (makeup from 1.11.14)
5:00 on
1:00 jog
4:00 on
1:00 jog
3:00 on
1:00 jog
2:00 on
1:00 jog
1:00 on

Since we had to cancel last weekend’s track workout, we’re giving her a go again.

Notes Reminder (from 1/11): We’re not stopping on this one. But we’re changing up the speed and the length of each interval. The good thing is that the intervals get shorter and the jogs can be as slow as you want. But as you decrease the intervals, you do want to increase your speed as much as possible. The last 1:00 should be your fastest pace. – See more at: https://dustinhorton.com/gatsby-wp/2014/01/10/1-11-14-descending.html#sthash.iyhadx8n.dpuf

In other news, this week Galen Rupp broke the American Indoor 5k record by 6 seconds. He ran an unreal 13:01. Not sure I could do that riding a bike downhill.


CF Blog January 18

Girls Mashupphoto-2
Helen
2 rounds of
400m run
21 KBS (1.5/1)
12 Pullups

Fran
21-15
Thruster (95/65)
Pullup

Annie
50 Double Unders
50 Abmat situps

Karen
75 Wallballs

Nancy
2 rounds
400m Run
15 OHS (95/65)

**modPALEO will be at UCF on Saturday morning @ 11 to talk nutrition – check them out as they drop some paleo knowledge! **

speaking of nutrition…

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 18

Girls Mashup
Helen
2 rounds of
400m run
21 KBS (1.5/1)
12 Pullups

Fran
21-15
Thruster (95/65)
Pullup

Annie
50 Double Unders
50 Abmat situps

Karen
75 Wallballs

Nancy
2 rounds
400m Run
15 OHS (95/65)


CF Blog January 19

For 20 mins work on two of – Pullups, Double Unders, HSPU, Handstandphoto-3
Walks, L Sits

Row 4 2 1 intervals
4 min row
3 min rest
2 min row
30 sec rest
1 min row
3 min off
2 min row
30 sec off
4 min row

Finish with 3×10 Abmat or GHD sit-ups

 

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 19

For 20 mins work on two of – Pullups, Double Unders, HSPU, Handstand
Walks, L Sits

Row 4 2 1 intervals
4 min row
3 min rest
2 min row
30 sec rest
1 min row
3 min off
2 min row
30 sec off
4 min row

Finish with 3×10 Abmat or GHD sit-ups


CF WoD January 20

Strength: Back Squat 2 @70%, 2 @80%, 2×1 @90%, Walkout @100%

WOD: 3 x 40sec on 20sec off…
3x Max Reps of KB Swings (1.5/1) in 40 sec, rest 20 sec btwn rds,
3x Max Reps of HR Push-ups in 40 sec, rest 20 sec btwn rds,
3x Max Reps of Air Squats in 40 sec, rest 20 sec btwn rds,
3x Max Reps of Calorie Row in 40 sec, rest 20 sec btwn rds.

*This is a 12 minute workout, 3 minutes at each movement
*Score is total reps for each of the four movements


BC 1/20

Monday@Met> Speed: 10x Field Sprints. WoD1: 50-40-30-20-10 Extreme Jacks with 10-20-30-40-50 Sit Ups. WoD2: 21-15-9 of Squats and Push ups


CF Blog January 20

CFG14Strength: Back Squat 2 @70%, 2 @80%, 2×1 @90%, Walkout @100%

WOD: 3 x 40sec on 20sec off
3x Max Reps of KB Swings (1.5/1) in 40 sec, rest 20 sec btwn rds
3x Max Reps of HR Push-ups in 40 sec, rest 20 sec btwn rds
3x Max Reps of Air Squats in 40 sec, rest 20 sec btwn rds
3x Max Reps of Calorie Row in 40 sec, rest 20 sec btwn rds

*This is a 12 minute workout, 3 minutes at each movement
*Score is total reps for each of the four movements

 

Momma’s  Quote of the Week:  “The time is always right to do what is right.”—Martin Luther King, Jr.

**********

UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes next week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person.
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

In order for a child to participate in the 6 week course it is mandatory they attend at minimum two of the four SuperFit foundations classes offered in February. Foundations classes will be held each Saturday in February, the 1st, 8th, 15th, and 22nd, in “The Pit” and the cost for each Saturday is $10, pay at the door, no registration necessary. The purpose of the foundations classes is to go over fundamental movements and to allow your children to get a taste of what the SuperFit Kids’ classes will be like. There is no obligation to attend the 6 week course by coming to the foundations classes.

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


…continuing a series of posts on The Pursuit of Happiness.

01202. Get Dirty

Dirt may be the new Prozac. Working in soil raises your spirits, in part because you pick up cheerful germs while digging. University of Colorado researcher Christopher Lowry injected mice with dirt-dwelling Mycobacterium vaccae and found increased serotonin in the critters’ prefrontal cortex. Getting your own dose is as easy as taking a walk in the wilderness or planting something. You don’t need to wait until spring: even in the dead of winter you can sprout basil seeds in a pot on your sunniest windowsill.

Here is 1. Rise With the Sun

Monday@Met>
Speed: 10x Field Sprints. WoD1: 50-40-30-20-10 Extreme Jacks with 10-20-30-40-50 Sit Ups. WoD2: 21-15-9 of Squats and Push ups.
Push Ups: 40


CF WoD January 21

Strength: Romanian Deadlift 4×5 @ 50% of DL 1RM

WOD:
3 Rounds –
60 Double Unders
15 Alternating DB Snatches (45/30)
4 Muscle-ups

Finish w/800m Run


BC 1/21

Tuesday@Freedom>
WoD: In 15 minutes complete 800m run, then AMRAP of 5 burpees + 10 jumping squats + 15 lunges. Cash Out: Plankin’.


CF Blog January 21

CFB21Strength: Romanian Deadlift 4×5 @ 50% of DL 1RM

WOD:
3 Rounds
60 Double Unders
15 Alternating DB Snatches (45/30)
4 Muscle-ups

Finish w/800m Run

**********

UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes next week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person. 
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

In order for a child to participate in the 6 week course it is mandatory they attend at minimum two of the four SuperFit foundations classes offered in February. Foundations classes will be held each Saturday in February, the 1st, 8th, 15th, and 22nd, in “The Pit” and the cost for each Saturday is $10, pay at the door, no registration necessary. The purpose of the foundations classes is to go over fundamental movements and to allow your children to get a taste of what the SuperFit Kids’ classes will be like. There is no obligation to attend the 6 week course by coming to the foundations classes.

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


…The Pursuit of Happiness, continued…

01213. Make Every Day Saturday

You don’t need science to tell you that you’re happier on the weekends, but a 2010 University of Rochester study of 74 adults explains why that’s so. It’s not just time away from a desk; it’s the freedom to make choices. “Our findings highlight just how important free time is to an individual’s well-being,” wrote psychologist Richard Ryan, the study’s author. Ryan and his colleagues also found that you can get even more out of your time off if you spend it with people you care about and get outside, which “adds to vitality.” Bonus: you can get doses of that weekend buzz on weekdays, too. Here’s how:

  • Start a regular run or bike ride with coworkers. You’ll build relationships while releasing endorphins.
  • One night every week, schedule at least two hours away from home, but don’t plan anything. The spontaneity and freedom will give you a TGIF buzz.
  • Pitch a tent in a nearby patch of woods. Just get up in time to take a shower at home before work.

1. Rise With the Sun. 2. Get Dirty.

Tuesday@Freedom>
WoD: In 15 minutes complete 800m run, then AMRAP of 5 burpees + 10 jumping squats + 15 lunges. Cash Out: Plankin’.
Push Ups: 42


BC 1/22

Wednesday@Pit> WoD1: 15 min to complete 250m Row sprints w/ 30sec Rest *1 min to change* WoD2: 15 min to complete 3 rounds of 400m Run + 10 DB Row (30/15) + 15 Box Jumps + 20 Russian Twist w/ plate (25/15).
Push Ups: 44.


CF WoD January 22

Strength: Bench Press 2×1 @90%, 4×3 @80%

WOD: (from 10/23/11)
50-40-30-20-10
Ball Slams (30/20)
Walking Lunges
Abmat Sit-ups


CF Blog January 22

CFB22Strength: Bench Press 2×1 @90%, 4×3 @80%

WOD: (from 10/23/11)
50-40-30-20-10
Ball Slams (30/20)
Walking Lunges
Abmat Sit-ups

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UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes next week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person. 
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

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Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

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We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

In order for a child to participate in the 6 week course it is mandatory they attend at minimum two of the four SuperFit foundations classes offered in February. Foundations classes will be held each Saturday in February, the 1st, 8th, 15th, and 22nd, in “The Pit” and the cost for each Saturday is $10, pay at the door, no registration necessary. The purpose of the foundations classes is to go over fundamental movements and to allow your children to get a taste of what the SuperFit Kids’ classes will be like. There is no obligation to attend the 6 week course by coming to the foundations classes.

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


1.22.14: Murph Remake