jump around

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

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

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

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

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

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

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

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

 

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


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


CF Blog April 2

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

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

Cash Out: Back Extension 3 x 15

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

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

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

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

Read more here: Spartan 300 Brochure 2013


CF WOD April 2

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

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

Cash Out: Back Extension 3 x 15


4.3.13 Choose your own destiny WOD

4.3.13

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

4.3.13 Choose your own destiny.

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


market

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

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

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

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

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

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

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

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

 

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


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

Cash Out: Max Unbroken Jump Rope Singles


CF Blog April 3

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

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

News/Announcements:

906780_10100415757156334_1706918747_o

 

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

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

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

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


CF WOD April 3

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

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


D+E

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

Good. Now…

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

Okay.

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

Yes.

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

 

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

Cash Out: Max Unbroken Jump Rope Singles

 

 


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


CF Blog April 4

Strength: Snatch Grip Deadlift 5-5-5

Throwback Thursday!Throwback Thursday!

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

Post WOD Group Stretch

 

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

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

 

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

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

CF WOD April 4

Strength: Snatch Grip Deadlift 5-5-5

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

Post WOD Group Stretch


Random Notes - APR

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

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

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

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

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

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

Your Picks for the Best Headphones… Audiophile.

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

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

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

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

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

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

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

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

Polar Bear Ice Tray… Brrrrrr.

The Art of Clean Up… Neat and tidy.

Mustang Wanted… just plain kray!

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

 

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


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


4.6.13 Saturday at the track

4.6.13

 

4.6.13 @ 8AM at the AG track

5 x 600 meter repeats

It’s supposed to be gorgeous outside!


CF Blog April 5

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

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

 

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

Coaching Roundtable: CrossFit Open 13.5 Tips and Advice

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

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

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

TJ Belger (TJ’s GymsNorCal Masters)

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

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

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

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

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

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

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

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

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

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

Good luck, and keep your shit together.


CF WOD April 5

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

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


chia seed pudding

E-Caf Pudding

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

Ingredients:

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

Directions:

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

 

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


CF Blog April 6

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

 

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

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

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


CF WOD April 6

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

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

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


CF Blog April 7

Skill: MUsphoto (9)

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

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

POST WOD FOAM ROLL


CF WOD April 7

Skill: MU?s

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

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

POST WOD FOAM ROLL


4.8.13 Partner SPRINTS

4.8.13

 

4.8.13 @ 6PM at the AG track

PARTNER WOD

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

4-6 x 100 meters

 


CF Blog April 8

IMG_3635Congrats to all our UCF members and friends that “Got over it” in Charleston this past weekend!

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

 

 

 

 

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

 

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

 

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

ABOUT “FTF”

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

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

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

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

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

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


CF WOD April 8

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


supple leopard

Mobility = Ability to move and perform better.

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

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

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

 

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


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


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


CF Blog April 9

Hero WOD: “Jeff and Sean”

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

*******

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

 

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

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

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

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

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

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

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

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

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


CF WOD April 9

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



obstacles

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

But life has taught us differently.

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

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

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

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

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

 

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


4.10.13 5 minutes of heaven

4.8.13

Endurance class is exciting!

4.10.13 @ 6 AM in the Pit

6 rounds of the following:

Every 5 minutes complete the following:

250m row~400m (ish) run~

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


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


CF Blog April 10

Strength: Squat Clean OTM for 10 minutes

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

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

 

 

 

 

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

 

 

 

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

Masters

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

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

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

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

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

 

modPALEO Recipe of the Week

Dry Rub

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

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

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

~ the modPALEO Team


CF WOD April 10

Strength: Squat Clean OTM for 10 minutes

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


carbs

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

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

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

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

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

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

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

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

And I certainly agree with all of the above!

 

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


CF WOD April 11

Strength: Press 5-5-5-5

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

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


CF Blog April 11

IMG_0139Awesome 5:30 class

Strength: Press 5-5-5-5

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

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

 

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

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

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

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

Gut Reactions… hard to read and stomach.

Stop the Monsanto Protection Act… add your voice.

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

The Secrets of Breast Milk… evolutionarily amazing.

My Plate and Schools… kid friendly.

The Iconic Sandwiches of the World… globally local.

Baconkit… homemade.

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

Nine Beers with Unexpected Ingredients… crafty.

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

Slingshot Coffee Co… another kind of cold brew.

The Great Bull Run… sounds dangerous.

The Zombie Run… less dangerous.

Radiate Athletics… technologic.

The Miami Juggernaut… historic.

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

Stop Motion Chalk Tetris… Tetriminos.

JR iPad App… graffiti art.

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

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

To The Wonder… Roger Eberts last movie review.

CBGB… country, bluegrass and blues.

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

 

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


BLOOD DRIVE @ UCF – Saturday, April 27

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

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

 

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

 

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

 

Tips for a Successful Donation

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

Answers to Commonly Asked Eligibility Questions

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

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

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

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

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

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

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

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

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

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

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

So, why should you give blood?

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

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

“1. Protect Your Heart by Reducing Oxidative Stress

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

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

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

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

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

2. Protect Against Developing Cancer

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

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

 

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

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

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

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

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

So those are my reasons, what will yours be?

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


CF Blog April 12

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WOD: Team WOD (Teams of 3)

Burpees, Wall Balls, Kettlebell Swings, Box Jumps

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

Rotate Partners (3 Partners)

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

2 minute rest then

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

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

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

 

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

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

 

Great Article from Lift Big, Eat Big:

A Case Against “Active Rest” Days

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

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

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

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

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

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

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


CF WOD April 12

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

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

Rotate Partners (3 Partners)

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

2 minute rest then

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

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

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


FBB

Figgy Bacon Burgers

Ingredients:

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

Directions:

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

Yields: 4 servings

 

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

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

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

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

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

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

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

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

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


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


4.13.13 a Saturday Ladder

4.13.13

 

4.13.13 @ 8:00 AM at the AG track

500-400-300-200-100 meters

100-200-300-400-500 meters

500-400-300-200-100 meters


CF Blog April 13

photo (11)UCF – A Full-Service Gym

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

 

 

 

 

 

 

 

 

 

 

 

 

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

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

 

HeroDavidMooreMedalOfValor_th.jpg

 

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


CF WOD April 13

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


CF Blog April 14

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

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

 


CF WOD April 14

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

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


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


4.15.13 It should be ‘taxing’

4.15.13

 

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

15 min AMRAP (ooooh)

150 m run

25 m forward lunge

25 m backards lunge

150 m jogging backwards

 

 

 


CF Blog April 15

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

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

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

 

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

WOD for Alzheimer’s

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

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

Where: Ultimate Crossfit

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

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

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

CF WOD April 15

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

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


gumby

Why Stretching Is Just as Important as Exercise

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

Here are some of the main benefits of stretching:

For Your Body

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

For Your Mind

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

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

Skip the Pre-Workout Stretch

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

Focus on the Muscles That Need the Most Help

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

Include One Long-Duration Flexibility Session Each Week

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

 

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


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


CF Blog April 16

Strength: Push Press – 3RM

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

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

 

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

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

 

So, why should you give blood?

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

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

1. Protect Your Heart by Reducing Oxidative Stress

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

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

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

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

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

2. Protect Against Developing Cancer

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

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

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

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

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

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

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

So those are my reasons, what will yours be?

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


CF WOD April 16

Strength: Push Press – 3RM

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


Half Full

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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


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


4.17.13 Hills with slamballs and stuff

4.17.13

 

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

4.17.13 @ 6 AM in the Pit

HILLS 8-10

Odd hills will be run with a slamball

Even hills will be a Farmers Walk with Dumbells or KBs


CF Blog April 17

Strength/Skill: 20min to work on Snatch Technique

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

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

 

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

 

Tips for a Successful Donation

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

Answers to Commonly Asked Eligibility Questions

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

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

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

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

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

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

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

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

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

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

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

 

 

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

photo


CF WOD April 17

Strength/Skill: 20min to work on Snatch Technique

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

 


Royal Rumble

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

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

Why Grass-Fed Trumps Grain-Fed:

Fatty Acid Composition

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

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

Omega-3 and Omega-6

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

Saturated Fat

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

Conjugated Linoleic Acid

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

Antioxidants, Vitamins and Minerals

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

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

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

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

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

 

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


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


CF Blog April 18

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

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

30 KB Swings (2/1.5)

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

POST WOD: Trainer Led Foam Roll/Stretch

From Katie McArthur regarding the upcoming Lozilu Mudrun:

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

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

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

Thanks!
Katie

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

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

 

“21 Guns – A Memorial Salute”

Partner #1:

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

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

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

 

Our goals for the WOD and the weekend:

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

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

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

 


CF WOD April 18

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

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

30 KB Swings (2/1.5)

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


Random Notes - APR

Know yourself… Tictrac

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

Hang ten… City Surf Fitness

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

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

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

Sweet… 45 Delicious and Healthy Sweet Potato Recipes

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

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

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

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

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

Storyboard… The Fine Art of Coffee Portraiture

Well bred, hand crafted… Side Project Jerky

Kiss me… Atlantic Farms Hops Lip Balm

The big screen… 15 Common Movie Poster Theme

The final countdown begins… Arrested Development 4 Gets Release Date

The wolfpack is back… Hangover 3 Trailer

One more time… Conte: Daft Punk x Skrillex Remix

 

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


4.20.13 Saturday

4.13.13

 

4.20.13 @ 8AM at the AG track

Another ladder day!

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

2 minutes rest between


CF WOD April 19

Strength: Sumo Deadlift – 3, 3, 3, 3

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

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

Start where the last round ended.

From Cagney:

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

 

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

modPALEO Recipe of the Week

Paleo Chicken Salad

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

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

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

~ the modPALEO Team


CF WOD April 19

Strength: Sumo Deadlift – 3, 3, 3, 3

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

Start where the last round ended.


Goodness

Miso Sweet Potato Bites

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

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

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

 

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


CF WOD April 20

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


CF Blog April 20

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

*Donations appreciated!

 


CF Blog April 21

Skill:photo (4)
20 min Goat work

WOD:
3 rounds of
400m Run
500m Row

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


CF WOD April 21

Skill:
20 min Goat work

WOD:
3 rounds of
400m Run
500m Row

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


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


4.22.13 Monday

4.22.13

 

4.22.13 @ 6PM @ the AG Track

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

WOD

10 minutes of :30 on/:30 off

Rest

5 minutes of AMDAP walking lunges

Rest

10 minutes of :30on/:30 off


CF Blog April 22

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

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

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

 

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

 

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

From CrossFit Southie:

We are all affected

si-boston-marathon-cover

The handsome Javier is the cop on the right

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

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

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

“Marathon Monday”

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

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

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

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

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

 

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

The first is The One Fund:

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

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

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


CF WOD April 22

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


Boston

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

From Crossfit Southie: We Are All Affected

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

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

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

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

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

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


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


CF Blog April 23

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

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

 

 CrossFit in the Charlotte Observer – check it out!

CrossFit training scene is on the move in Charlotte

Tonya Jameson
Correspondent

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

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

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

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

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

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

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

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

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

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

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

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

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

 

 


CF WOD April 23

Strength: Back Squat 3-3-3-3

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


Squat

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

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

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

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

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

What you need to address…

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

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

 

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


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


4.24.13 & 4.27.13

DSC00092

 

T and Cags in a disagreement

4.23.13 @ 6 AM in the Pit

FIVE rounds of:

2 min Prowler Push

3 min rest

AND

FIVE rounds of:

1 min air dyne

2 min rest

 

4.27.13 @ 8AM at the AG TRACK

4 rounds for time of

50 air squats

400 meter run

 


CF Blog April 24

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

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

Core:
3 x 10 GHD Sit-ups

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

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

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

 

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

From Jeremy McDonnell:

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

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

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


CF WOD April 24

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

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

Core:
3 x 10 GHD Sit-ups



Eat Local

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

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

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

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

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

 

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


CF Blog April 25

Strength: Weighted Pull-up 1 RM

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

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

WOD 2:
2k Row

Special Update for the Blood Drive this Saturday: 

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

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

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

From Mark’s Daily Apple:

How Much Protein Should You Be Eating?

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

 

The Sedentary

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

The Active

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

The Dieters

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

The Injured

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

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


CF WOD April 25

Strength: Weighted Pull-up 1 RM

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

WOD 2:
2k Row


Random Notes - APR

Food/Drink:

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

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

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

Why We Eat Whatever’s in Front of Us

Mindless Eating

Coke, Peanuts, and Whiskey

7 New Beers You Should Know

Reads:

Why Women Should Not Run

Foam Rolling & Increased Joint ROM

Why the Way You View Overweight People is Wrong

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

Fascinating Facts About Sleep

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

Sometimes, We Want Prices to Fool Us

Solvitur Ambulando: It Is Solved By Walking

Stuff:

Indoor Table by Manoteca

Castle Brook Tough As Hell Boot Laces

PaleoBarefoots

DrinkTanks

Breckenridge Brewery / Topo Designs Backpack

MudMorial Dash

Media:

Slow Wood

Curate 1k Blog

The Kings of Summer

Alpha House (NSFW)

Studies Determine This is the Most Relaxing Song Ever

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

 

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


CF Blog April 26

photo (7)say hello to Brent and Lissie

Strength: OHS 3-3-3

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

Goat 1
400m Run
Goat 2

 

Special Update for the Blood Drive tomorrow: 

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

Liz’s Burpee Count – 280

we will vote – should Liz do the burpees…

all at once?  If yes, what time?

or
10 each time a donor exits the bus?


CF WOD April 26

Strength: OHS 3-3-3

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

Goat 1
400m Run
Goat 2


CDTCM

Paleo Chocolate-Dipped Toasted Coconut Macaroons

Ingredients:

4 Large Egg Whites (2/3 cup)

Pinch of Kosher Salt

1/3 cup Melted Raw Honey

12 ounces Unsweetened Shredded Coconut, toasted

12 ounces Dark Chocolate Chips

Directions:

Preheat your oven to 350 F.

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

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

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

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

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

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

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

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

Line the baking sheets with more parchment paper.

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

{Note: an actual pastry bag works too.}

Squeeze about 1 Tbl dollops onto the baking sheet.

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

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

Melt the chocolate chips on a double boiler.

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

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

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

Plate and enjoy!

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

 

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


CF Blog April 27

WOD: “Beast 12”IMG_5482
25 Walking Lunges
20 Pull-ups
50 Box Jumps 20”
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 DB Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

Blood Drive TODAY!!!  10-1

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

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

Liz’s Burpee Count: 290

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


CF WOD April 27

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


CF Blog April 28

WOD:photo-7

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

Core:

3×10 Hollow Rocks/Arch Rocks (alternating)


CF WOD April 28

WOD:

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

Core:

3×10 Hollow Rocks/Arch Rocks (alternating)


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


CF Blog April 29

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

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

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

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

 

image-4Pooped from all of the excitement on Saturday

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

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

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

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

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

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

***Member Challenge Announcement***

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

 


CF WOD April 29

Strength: Back Squat 5×2 @ 85-90%

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

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


Stand Up

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

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

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

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

 

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


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


CF Blog April 30

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

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

Post WOD: 3×10 Back Ext

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

From Susan M.:

Hello to All,

The Charlotte’s Finest Legacy Foundation is pleased to announce the third annual JUMP AND RUN 5K on June 29, 2013 in honor of our fallen brother Officer Fred Thornton. This event will be held at the Charlotte-Mecklenburg Police Academy at 0800hrs.

What is the Jump and Run 5K?

Teams will consist of four members and the event is open to anyone with the guts to take on the challenges. Charlotte’s Finest face unknown challenges everyday and so will you. The course obstacles will not be announced ahead of time. All team members must complete each obstacle in order to successfully finish the event. The terrain consists of paved roads and cross-country woodlands.

The distance is 3.1 miles.

NEW for 2013!!!

There will be an elite division which will include the overall top team from 2011 and 2012 (if those teams chose to compete). There are only 10 spots for the elite heat so sign up early.  The elite heat cost an extra $20 per team.  Eilte division will start first to ensure a clear path of travel on the obstacles.

NEW LOGO…..check it out below, we are going retro this year with the t-shirt design.

So we ask again…Think you’ve got what it takes?

All pre-registered participants and volunteers will receive a t-shirt.

Interested in volunteering? Contact Officer Katie Schwartz at kschwartz@cmpd.org

Also check out the Jump and Run website at www.jumpandrun5k.com

Respectfully,

The Charlotte’s Finest Legacy Foundation


CF WOD April 30

Strength: Romanian Deadlift 3-3-3-3

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

Post WOD: 3×10 Back Ext


PtP

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

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

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

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

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

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

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

 

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


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

Cash Out: Max Unbroken Jump Rope Singles


5.1.13 & 5.4.13

photo-16

 

Saturday morning crew after 200 air squats and 1 mile run

5.1.13 @ 6AM in the Pit

Distance Day – “Triathlon”

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

5.4.13 @ 8AM at the AG track

FIELD DAY!

 

8 FULL FIELD (one length) sprints

6 HALF FIELD (half of length of field) sprints

4 FULL FIELD (width of the field) sprints

2 FULL FIELD (backwards) jog

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

 


CF Blog May 1

cassiePlease welcome Cassie Hayden to the UCF family!

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

WOD 2:
100 Ball Slams for time

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

10 Things I Learned at the Open

by Lisbeth Darsh

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

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

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

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

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

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

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

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

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

10.) Air is delicious.


CF WOD May 1

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

WOD 2:
100 Ball Slams for time