Trainer Spotlight – Katie Wachtler

How long have you been doing CrossFit?
I started CrossFit in January 2012 in Washington, DC. 

 What is your athletic background and what did you do to stay fit before CrossFit?

I was a competitive gymnast for most of my childhood.  When injury forced me out of the sport, I moved into swimming briefly.  After that, I exercised sporadically as necessary to avoid major weight gain, but never enjoyed it.  When I got the idea in my head to join the Marine Corps, I joined CrossFit to get in shape.  Six months later, I no longer wanted to be in the military, but was completely addicted to CrossFit and loving exercise for the first time in my life.  After another year, exercise and training had become so important to me that I left my political career in DC to find a way to make a job out of exercise.  Since then, I have taken several science pre-requisites to get into graduate school, become a Certified Strength and Conditioning Specialist (CSCS) and a USAW coach, and generally changed my life completely for the better.

What class/time of day are people likely to find you at?

I coach morning open gyms on Monday and Wednesday, and every other Friday at 5am.  You can usually find me in the Pit working out in the early morning most days of the week.

What is your favorite WOD or lift?

Lifting in general is what made me love CrossFit.  I love the Olympic lifts for their technical difficulty, which reminds me of gymnastics.  I also really enjoy the three powerlifts.  If it involves a barbell, I like it!

If you could perfect any skill or movement, which would it be?

The one caveat to the previous statement is overhead squats.  Maybe one day they will stop feeling so awkward and unpleasant….

What do you do outside of the gym (occupation, hobbies, etc.)?

I am a graduate student at UNC Charlotte, working on a MS in Clinical Exercise Physiology.  I also coach scholastic speed and agility programs and gymnastics.  I occasionally assist in teaching USAW coaches courses in the area.  CrossFit remains my primary hobby, fueled by my secondary hobby of cooking!


4.2.15: Ladder Running

crossfit_for_women_4

4.2.15: The Pit @ 6am

WOD
200m Run
400m Run
800m Run
800m Run
400m Run
200m Run


April 2 – The Pit

untitled (9)

Jon Stewart helping veterans

Epic skit with Tom Hanks

STOP using these annoying phrases at work

Don’t let the man tell you what to do

“The world will not be destroyed by those who do evil, but by those who watch them without doing anything.” – Albert Einstein

What is your tolerance for B.S.?

Why dying is easier for doctors

Food swaps

The Rock as Bambi

Turn your truck into a mobile adventure home


Endurance


April 2 – The Pit

Endurance


CF Blog April 2

Strength/Skill: photo-35
HSPU 3 x max reps

WOD:
For Time (from 12/30/11)
20 Bodyweight Back Squats
1000m Row
100 Overhead Walking Lunges (45/30)


Reminder: 

The Handstand Clinic is tonight in the Pit for all those who have signed up!!!


Mobility Clinic

 W/ Joe Tedesco

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.

He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

There will be a sign up sheet for the mobility clinic on the corkboard at the front of the gym starting next week.

This clinic will focus on mobility drills for the shoulders, hips, ankles, and wrists.

This clinic is free for our members!  Sign up is by the main entrance in the gym!!


April 3 – Freedom Park

20150306_064443


WOD1: 21-15-9 – OHS (pvc), 400m Run
WOD2: 12-9-6-3, rest 3min, 3-6-9-12 – Wall Jumps, Sit-ups, Push-ups

CF Blog April 3

Strength: Clean OTM for 10 minutesphoto-36

WOD: (10-15 min)
3 Rounds
5 Muscle-ups
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

***

Mobility Clinic

 W/ Joe Tedesco

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.

He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

There will be a sign up sheet for the mobility clinic on the corkboard at the front of the gym starting next week.

This clinic will focus on mobility drills for the shoulders, hips, ankles, and wrists.

This clinic is free for our members!  Sign up is by the main entrance in the gym!!


CF WOD April 4

WOD: (from 4/23/11)

Shoulder mobility funShoulder mobility fun

Teams of 2
800m Run
150 Air Squats
150 Abmat Sit-ups
100 KB Swings (1.5/1)
50 Renegade Rows (35/20)
50 DB Thrusters (35/20)
5 Rope Climbs
800m Run

*One person working at a time. The rope climbs can be done at any point
during the WOD, as long as they are done before the last 800m Run. The
800m Run is done together.

***

Don’t forget to sign up for our mobility workshop with Joe Tedesco!

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.


CF Blog April 5 (Easter)

Happy Easter!!!  Regular schedule today!!

image courtesy of twin possible.comimage courtesy of twin possible.com

Strength:
Bench Press 3-3-3-3

WOD: (from 3/28/12)
Death by 10 Meters


April 6 – The Met

2014-12-02 19.32.05[hr] “Partner Loredo”
6 Rounds for time – break up however you want, runs are together
24 Air Squat
24 Push up
24 Walking Lunge
400m run


CF Blog April 6

Strength: photo-38
Front Squat 3-3-3-3

WOD:
“Saucy Little Bunny”
3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)

***

Momma’s Quote of the Week:  “A somebody was once a nobody who wanted to and did.”—John Burroughs

***

Bootcamp

Two-thirds CrossFit programming. One-third 6th grade Gym class. For all ability levels. For those that are wanting to get outside more as the weather starts to get nicer, Bootcamp is included as a part of your CrossFit membership. You can come check it out at anytime!!!

Bootcamp consists of bodyweight exercises, running hills and stairs, using park benches, medicine balls and whatever else we can find. The best constant is change and the workouts differ from day to day, week to week, month to month.

For more info email cathy@ultimatecrossfit.com


4.7.15: Keep Climbing

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4.7.15: UCF Parking Lot @ 5:30pm

WOD
400m Run
600m Run
800m Run
1200m Run


April 7 – The Pit

2015-03-03 08.06.29[hr] Strength: 5×3 Turkish Get-ups
AMRAP 10: 5 pull-ups, 10 burpees, 15 box jumps

———3 min rest———-

AMRAP 10: 5 ring dips, 10 slam balls, 15 sit-ups


CF Blog April 7

Strength: photo-39
Jerk 1-1-1-1-1

WOD: (HQ 3/25/15)
AMRAP 20
400m Run
7 Muscle-ups*

 
*MU subs – if you have muscle-ups but lose them or start to fail your sub will be 2 pull-ups and 1 ring dip per -so 14 pull-ups and 7 ring dips.
 
*if you don’t have muscle ups your sub will be 1 pull-up and 1 ring dip per – so 7 pull-ups and 7 ring dips
***

Protein is back in stock!!!  

***

Bootcamp

Two-thirds CrossFit programming. One-third 6th grade Gym class. For all ability levels. For those that are wanting to get outside more as the weather starts to get nicer, Bootcamp is included as a part of your CrossFit membership. You can come check it out at anytime!!!
Bootcamp consists of bodyweight exercises, running hills and stairs, using park benches, medicine balls and whatever else we can find. The best constant is change and the workouts differ from day to day, week to week, month to month.For more info email cathy@ultimatecrossfit.com


April 8 – Freedom Park

2015-01-08 10.28.44[hr] Strength: 3×10 bar rows

Speed: Death by 10m

WoD: 5 Rounds – 5 yard sales, 10 extreme jacks, 15 wall jumps


CF Blog April 8

Speed: photo-40
10 x 50m Sprints

WOD:
5 Rounds
20yd Bear Crawl – Crawl 10 yds turn and crawl back 10 yds
3 Deadlifts @70%
10 Lateral Burpees (Over Barbell)

Post WOD: Foam Roll Session

***

For those who tend to jump forward on their olympic lifts, check out this article from Catalyst Athletics!

JUMPING FORWARD IN THE SNATCH OR CLEAN: ERROR CORRECTION

GREG EVERETT

One of the most frustrating technical problems as a weightlifter, and as a weightlifting coach, is the dreaded forward jump. Unfortunately, it’s pretty common, and worse, it often proves extremely difficult to correct. In fact, there are a few world-class lifters who jump forward, which goes to show you that even teams of the best athletes and best coaches in the world struggle to do things perfectly. Don’t mistake this as my saying don’t worry about your jumping forward with the excuse that you saw some guy at the world championships do it; I’m just saying, go into this process knowing that it may be a long, discouraging one, and that you may never fix it completely. That said, you should keep trying, because even if the problem lingers on some of your heaviest lifts, a reduction will be beneficial; and, of course, if you can’t fix it completely in short order, don’t resort to buying a snowmobile quite yet (those of you who don’t train with the Catalyst Athletics team won’t understand how astoundingly funny that joke is—that’s your own fault).
With any technical problem, we can use a couple different approaches to correcting it. There’s the shotgun, scorched earth, kill everything that moves approach, which can be quite effective, and is a lot easier than making an accurate diagnosis and then determining corrective strategies; and there’s the finesse approach, which requires a solid understanding of lift technique and mechanics to allow the correct diagnosis of the source of the problem and subsequent selection or creation of appropriate corrective exercises, drills, athlete education and/or coaching cues. I’m going to cover both approaches below, listing some of the most common sources and corrections under the finesse section.
Scorched Earth
The scorched earth approach is kind of like a weightlifting analog of conventional medical practice: treat the symptoms with near-fatal doses of pharmaceuticals and worry about collateral damage later. In other words, we’re not going to even bother considering the cause, and simply find ways to make the lifter stop jumping forward one way or another with just about anything short of blunt force trauma to the head.
Coach Mat This is as simple as it possible gets: provide a physical obstacle to jumping forward. I use a scrap of ¼” rubber flooring about 3’ x 10”: lay this on the platform in front of the lifter’s toes and you won’t even need to say anything to them. Now, because we don’t actually want to kill or disfigure our lifters, a couple points: Use a thin mat. Don’t throw a 3” thick piece of lumber on the platform. With something like a ¼” or 3/8” rubber mat, if the lifter does happen to land on it, the consequences aren’t dire. A strip of thin mat will also slide forward out of the way if the lifter kicks it. In either case, the consequence of jumping forward won’t be one that prevents the athlete from even lifting again. The other important point is to not start with the mat right against the lifter’s toes—when first beginning this, place it about as far in front of the lifter’s feet as he/she normally jumps (e.g. if the lifter jumps 3” forward, leave 3” of space between the mat and the front of the lifter’s shoes). Remember, this is a threat, not actual battery. The mere presence of the mat, even if it’s a few inches away, will often be adequate to keep the lifter from jumping forward, or at least reduce how far he/she moves forward. Over time, as the lifter gets better and better with the problem, begin starting the mat closer and closer to his/her toes. Use the mat in every snatch or clean training session the lifter does until the problem is sufficiently improved.

Coach PVC 
This is the same idea as Coach Mat but vertical. This is more appropriate if you think the bar is moving forward away from the lifter significantly as the cause or part of the problem. You can kneel alongside the lifter with a PVC pipe standing vertically a few inches in front of the bar (near the end, outside the plates). Hold the pipe below the bar so that it can travel up without hitting your hand at any point, and be ready to get out of the way if needed. But the genuine Coach PVC is a little device I invented to get out of this sketchy position and also allow a lifter to work on the problem without me there. Get a galvanized pipe flange and screw it onto the end of your PVC pipe, and you have a pipe that will stand vertically on its own, but will also fall over easily if hit, getting out of the way. Just like with Coach Mat, give the lifter more space initially and gradually move it closer, although there will always need to be a few inches of space.
Chalk, Tape & Hot Lava Similar to Coach Mat is the placement of a line with chalk or strip of tape on the platform that the lifter will line the toes up behind when starting a lift—everything on the other side of that line is hot lava. Because there is no actual physical obstacle involved, the toes can be right against the line in this case. Some lifters respond identically to such a barrier as they do to a physical one—others don’t because deep down inside, they know full well that no harm will come from jumping over it, because the hot lava, as creative a concept as it may be, is of course imaginary.
No Feet Snatches and cleans without moving the feet are sometimes used to correct this problem, which is why I mention it here, but I don’t find them particularly effective for this—it changes the movement in such a way that the lack of forward jumping is not really the result of correcting the problem, but of changing the movement in a fairly fundamental way. That said, it can work at times with some athletes, so it’s worth experimenting with to find out how it works for a particular athlete if you’re exhausting your options.
Overcorrecting The final approach in this category is to attempt to exaggerate the correction. Instead of trying to get the lifter to not jump forward, we’ll instruct the lifter to try to jump backward. Because this lifter’s natural mechanics are such that they produce a forward jump, typically an attempt to jump backward will result in them staying in approximately the same place. Of course, specify that you’re not looking for them to jump back significantly—somewhere around half an inch. You want them to exaggerate a bit, not go completely nuts.
Finesse
Now we get into the more complex and difficult approach to correctly the problem—actually figuring out why the lifter is jumping forward, and then figuring out an exercise or collection of exercises that will help retrain the bad habit and result in a correction. Coaching cues may factor in here, but if the problem is legitimately ingrained, no amount of chitchat is going to make a significant difference. Use cues to reinforce the lessons of corrective drills and exercises, not to correct independently.
Following are some of the most common causes of a forward jump in the snatch or clean, and some effective methods of correcting them.
Improper Starting Position
It should be fairly obvious that if a lifter begins the lift with a forward imbalance, it’s likely the rest of the lift will be out of balance forward. This imbalance in the starting position may be visible, such as with the shoulders far over the bar and hips too high, or it may not be perceptible until the lift begins and the effects take place. Part of a proper starting position is being set up to establish the correct balance throughout the rest of the lift. Oddly enough, having the balance too far back in the starting position can set a lifter up to be too far forward once the lift begins. If a lifter tries to start with the weight on the heels, it’s likely there will be an overcompensation early in the pull and the lifter will end up farther forward than he/she would have been with a balanced start.
The correction for this problem is really just re-educating the lifter on the proper starting position and then monitoring and correcting in training until it becomes natural. Partial pull variations like snatch/clean lift-offshalting snatch/clean deadlifts, or snatch/clean segment deadlifts can also be used along with the new starting position to help the lifter experience the effect and know what it should feel like when done properly in the snatch or clean.
Failure to Shift Back in First Pull
One of the most important elements of the first pull is re-establishing the proper balance over the feet that will be used the rest of the lift—while the balance will be centered on the foot or even slightly in front of center in the starting position, the lifter must immediately begin shifting his/her body and the bar back slightly as the bar leaves the floor to move the weight balance slightly behind the middle of the foot. If the bar moves directly vertically rather than backward somewhat, the weight of the bar-body complex will be forward of the lifter’s base, and continue to shift farther forward as the lifter stands.
Correcting the problem can be managed with any pull variation that allows focus on this initial backward shift, from conventional snatch/clean pulls andsnatch/clean deadlifts, to more abbreviated and therefore focused exercises like snatch/clean lift-offssnatch/clean segment deadliftssnatch/clean segment pullshalting snatch/clean deadlifts. These exercises can not only serve as technique drills, but will also strengthen the athlete in the correct positions, allowing the corrected technique to actually be executed with heavy weights.
Additionally, we can focus on this part of the lift with snatches and cleans rather than just pulls and deadlifts with variations like segment snatches/cleansslow-pull snatches/cleans, snatch/clean pull/deadlift + snatch/clean, halting snatch/clean deadlift + snatch/clean, or snatch/clean lift-off + snatch/clean. These exercises will work even better after the athlete has spent some time with the previous collection both practicing and strengthening the proper movement.

4.9.15: Carry On

rorym_Games09HeatherKeenanSandbag

4.9.15: The Pit @ 6am

WOD
AMRAP 35
800m Run
400m Sandbag Run

*If it’s raining, then we’ll figure out an equally fun challenge.


April 9 – The Pit

untitled (4)

Cold Shower

Mental Gymnastics

Cut the Cord

If you’d like to take a minute, just sit right there

Life is short. Take a vacation.

Legendary Best Man’s Speech

Coloring books for adults

The secret to learning according to Einstein

Kindle cover disasters

How to be emotionally intelligent

[hr] Endurance


April 9 – The Pit

Endurance


CF Blog April 9

Strength: OHS 3-3-3 photo-41

WOD:
AMRAP 6
25 Double Unders
10 Power Snatches (75/55)

Rest 3 minutes

AMRAP 6
15 Wall Balls (20/14)
10 Over the Box Jumps (24/20)

 
Cash out: accumulate 2 minutes in a front Plank
***

Check out what’s new at modPALEO!

Rice Rice, Baby!

What’s New at modPALEO? Locally Sourced, Gluten-Free Rice!

Although rice does not fall into the strict Paleo category, many folks (especially athletes) have enjoyed adding it as a side to their modPALEO meals. As such, we thought we would provide the best quality rice we could find – Anson Mills Carolina Gold and China Black Rice.

Why Rice?
While rice falls under the category of grains that we try to avoid on the Paleo diet, understand that when it comes to grains, there is a broad spectrum of negative side effects that each one promotes. On one end of the spectrum there is wheat. Because it is laden with gluten, lectins (which can permeate stomach lining), and a host of other anti-nutrients, we want to avoid wheat as much as possible.

On the other end of the spectrum is rice, a much friendlier grain that can be digested and tolerated by most. In fact, for those who are active and insulin sensitive, rice can offer a lot of benefits!

Rice is a high glycemic, clean starch, which taken pre- or post-workout can be an extremely beneficial means of repairing muscle and replacing glycogen stores. Many who have added rice back into their diets have also noted increased athletic performance and weight loss.

*Of course, as with adding anything back into your diet, a trial period is recommended to determine if rice is right for your body.

Continue reading here….


April 10 – Freedom Park

2015-03-07 18.45.48[hr] Speed: Suicide Sprints x8 with 1 minute rest between sets

WoD 1: 4 Rounds – 10 burpee broad jumps, 20 super stars, 30 bird dogs

—-4 mins rest—–

WoD 2: 4 Rounds – 10 push-up-to-plank, 20 yard sales, 30 dips

 

 


CF Blog April 10

Strength: photo-42
Clean 1-1-1-1-1-1-1

WOD:
Chief Style 

For 4 cycles
AMRAP 3 mins of:
3 Cleans (@70% of your heaviest single from today)
6 Push-ups
9 Ball Slams (AHAP)

*Rest 1 minute between each cycle
*For each cycle restart the AMRAP

***

Don’t forget to sign up for our mobility workshop with Joe Tedesco!

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.


CF Blog April 11

WOD: “Daniel”photo-43
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

***

daniel-th.jpg

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

***

Mobility Clinic w/ Joe Tedesco is next week!  Sign up today at the gym!

***

From Jim Garnham:

Charlotte Hounds Home Opener!!!! Sunday 1pm at Memorial Stadium!!!! Huge block of lower level tickets courtesy of Charlotte Metro Credit Union available in the trainer’s office at UCF!!!!!!


CF Blog April 12

Strength/Skill: 15 min Goat Workphoto-44

WOD: Tabata
KB Swings (1.5/1)
Abmat Sit-ups
Calorie Row
Ball Slams (30/20)


April 13 – The Met

2015-01-26 09.33.46[hr] Bootcamp Cindy with ramp sprint between rounds: 5 push-ups, 10 sit-ups, 15 squats

WoD 2: 5 rounds – 1 minute plank hold, 1 minute rest


CF Blog April 13

Strength: Back Squat 5×3 @75%photo-45

WOD:
21-15-9-6-3
Power Cleans (135/95)
Push-ups
25 Double Unders after each round

***

Momma’s Quote of the Week:  “Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”—Denis Whitely

***

Very interesting from Pat Sherwood on Instagram – thoughts?

photo

 

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For those interested in a fun, local event – there is a coupon code at the bottom!

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April 14 – The Pit

20141010_072344[hr] Strength: 5×5 Ring Dips

WoD: AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Yard Sales
250m Row


4.14.15: Never Give Up

Screen Shot 2015-04-13 at 2.47.07 PM

4.14.15: UCF Parking Lot @ 5:30 pm

WOD
6 Rounds
400m Run
100m Backwards Run

1 Mile cool down


CF Blog Apri 14

Strength:

recognize any Ultimate trainer's from this weekend's L1 re-cert?recognize any Ultimate trainer’s from this weekend’s L1 re-cert?

Deadlift 1-1-1-1-1 (80-90+%)

WOD:
800m Run
*then*
3 Rounds of:
15 GHD Sit-ups (parallel unless training for competition)
18 Pull-ups
21 Wall Balls (20/14)
*then*
800m Run

***

Handstand Clinic

We are excited to offer another Handstand Clinic to our members on Monday,
April 27 at 6:30pm in the Pit.

If you missed the first clinic or would like to build upon what you learned in the last clinic, please sign up on the cork board at the front of the gym.

This clinic will review both beginning and more advanced handstand-based skills, and is appropriate for all skill levels. You will receive hands-on instruction, demos, drills, and ample practice time to improve your skills.  

This skill clinic will involve some handstand-related conditioning, but will focus primarily on technique and form.

Here are some skills the clinic will touch on:
– Getting comfortable upside down (for beginners)
– Getting off the wall, learning to do free standing handstands
– Perfecting handstand walks
– Handstand push-up tips
– Press to handstand introduction
– General advice on body position, form, and awareness

In order to provide the best instruction possible, we will be limiting this class to the first 15 members who sign up in the gym.
(sign up sheet will be on the corkboard at the front of the gym starting today)

If there is continued interest, future clinics can be scheduled. 

Additionally, like last time, if there is another skill clinic you’d like
to see, let us know.

In addition to coaching Crossfit, Katie Wachtler is a USA Gymnastics Professional Member and Coach.  She currently works with recreational and competitive gymnasts at Carolina Flipz in Pineville.

This clinic is free of charge!


April 15 – The Pit

20150108_063011[hr] WoD1: 5 Rounds
20m Bear Crawl
20m Walking Lunges
10 Boomerangs

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


CF Blog April 15

Strength: photo-47
Press 5-5-5

WOD:
3 Rounds
300m Row
25 KB Swings (1.5/1)
20 Box Jumps (24/20)
1 Rope Climb

***

Jon Snow does CrossFit…just watch the video above 😉

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Handstand Clinic

We are excited to offer another Handstand Clinic to our members on Monday,
April 27 at 6:30pm in the Pit.

If you missed the first clinic or would like to build upon what you learned in the last clinic, please sign up on the cork board at the front of the gym.

This clinic will review both beginning and more advanced handstand-based skills, and is appropriate for all skill levels. You will receive hands-on instruction, demos, drills, and ample practice time to improve your skills.  

This skill clinic will involve some handstand-related conditioning, but will focus primarily on technique and form.

Here are some skills the clinic will touch on:
– Getting comfortable upside down (for beginners)
– Getting off the wall, learning to do free standing handstands
– Perfecting handstand walks
– Handstand push-up tips
– Press to handstand introduction
– General advice on body position, form, and awareness

In order to provide the best instruction possible, we will be limiting this class to the first 15 members who sign up in the gym.
(sign up sheet will be on the corkboard at the front of the gym starting today)

If there is continued interest, future clinics can be scheduled. 

Additionally, like last time, if there is another skill clinic you’d like
to see, let us know.

In addition to coaching Crossfit, Katie Wachtler is a USA Gymnastics Professional Member and Coach.  She currently works with recreational and competitive gymnasts at Carolina Flipz in Pineville.

This clinic is free of charge!

***

Mobility Clinic this Saturday 10:30-12!!


4.16.15: Little Voices

motivation-just-run

4.16.15: The Pit @ 6am

WOD
AMRAP 30
1000m Row
20 Bench Jump Overs
20 Burpee Broad Jumps
400m Run (or 500m Row)
20 Ring Rows
20 Squat Jumps


April 16 – The Pit

Endurance


April 16 – The Pit

untitled (5)

Because heroes need friends, too

Break awkward silences

Unique

When is Cheryl’s birthday?

Dear Humans

Cut back on laundry

Where a Master Sommelier eats and drinks in CLT

In defense of the awkward stage

Don’t celebrate too early

And as we mention the ‘Born to Run’ book almost daily at Bootcamp, click here to register for an event to run with and meet the author, Chris McDougall, on April 29th. $30 registration fee gets you a meet and greet, entrance to an hour long presentation, and an autographed copy of his new book entitled ‘Natural Born Heroes.’

[hr] Endurance


CF Blog April 16

Speed: IMG_2442
5 x 200m sprints with 1 min recovery

***

WOD:
AMRAP 5
5 OHS (135/95)
20 Double Unders

Rest 1 min

AMRAP 5
5 Bent Row (135/95)
20 lateral jumps over the bar

Rest 1 min

AMRAP 5
5 Bench Press (185/125)
20 Mountain Climbers (L + R = 1)

***

Ladies, for those of you hoping for a size Small in the Nike Ultimate CrossFit Sweatpants – they are in stock!

***

Handstand Clinic

We are excited to offer another Handstand Clinic to our members on Monday,
April 27 at 6:30pm in the Pit.

If you missed the first clinic or would like to build upon what you learned in the last clinic, please sign up on the cork board at the front of the gym.

This clinic will review both beginning and more advanced handstand-based skills, and is appropriate for all skill levels. You will receive hands-on instruction, demos, drills, and ample practice time to improve your skills.  

This skill clinic will involve some handstand-related conditioning, but will focus primarily on technique and form.

Here are some skills the clinic will touch on:
– Getting comfortable upside down (for beginners)
– Getting off the wall, learning to do free standing handstands
– Perfecting handstand walks
– Handstand push-up tips
– Press to handstand introduction
– General advice on body position, form, and awareness

In order to provide the best instruction possible, we will be limiting this class to the first 15 members who sign up in the gym.
(sign up sheet will be on the corkboard at the front of the gym starting today)

If there is continued interest, future clinics can be scheduled. 

Additionally, like last time, if there is another skill clinic you’d like
to see, let us know.

In addition to coaching Crossfit, Katie Wachtler is a USA Gymnastics Professional Member and Coach.  She currently works with recreational and competitive gymnasts at Carolina Flipz in Pineville.

This clinic is free of charge!

***

Mobility Clinic this Saturday 10:30-12!!


April 17 – Freedom Park

20150224_062455[hr]

Boston Tribute: Honoring those who suffered in the 2013 Boston Marathon. And celebrating those running, stronger than ever, in this year’s 118th Boston Marathon. Best of luck to all the runners, spectators and well-wishers.

4 Rounds – the month of the Boston Marathon (April)
15 Sit Ups – the day of the bombing
26 Squats – miles in a marathon
13 Burpees – the Year of the bombing
800m Run – well, ya gotta run, right?

 


CF Blog April 17

Strength: IMG_2469
Snatch 1-1-1-1-1-1-1 (climbing in weight)

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

***

Good read from the Tabata Times:

Got Control?

by Missy Berkowitz

A common theme I have noticed lately is that athletes go hard for certain movements where really control needs to be demonstrated.

CrossFit carries a certain mindset much of the time, which is to “go big or go home.” We lift heavy, we train hard, and we rep out movements like nobody’s business. Our workouts require us to be powerful and explosive…sometimes. A common theme I have noticed lately is that athletes go hard for certain movements where really control needs to be demonstrated.

We forget how beneficial control is. We should be the boss of a barbell, not the other way around. When the weight gets heavy or there are a lot of reps, it is easy to want to just keep going to get a faster time. This happens a lot with presses[2] and cleans. We end up doing a bunny hop because we let the barbell get in control. Even doing movements like back squats[3] require a lot of control. When you let the bar dictate where your elbows go, that is when you find yourselves having to bail too early. When you find yourself being thrown around by a movement, stop for a second and reset. Get in control.

Many bodyweight movements also require control and not going at them full throttle. For example, when you get more proficient at things like pull-ups[4] and toes to bars, the space you move in should be minimal. The more you kick and have explosive kips, the bigger your movement is and therefore it’s actually less efficient. You’ll burn out faster because you are using more energy. Try using more control and your core instead of attacking them like you are doing some grandiose acrobatic performance.


CF Blog April 18

WOD:IMG_2446
21 Thruster (115/80)
6 Rope Climbs
15 Thruster (115/80)
3 Rope Climbs
9 Thruster (115/80)
1 Rope Climbs

Rest 5 min

AMRAP 10
2 Burpees
2 Pull-Ups
4 Burpees
4 Pull-Ups
6 Burpees
6 Pull-ups
…etc.

***

Mobility Seminar with Joe Tedesco is TODAY!!

We’d love to have you join us if you can!!

10:30 to 12 – see you there!


CF Blog April 19

WOD: (from 8/26/14) photo-48
5 Rounds
50m Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)

Speed Cash Out:
Prowler Pushes x 5 (high down, low back = 1)

Trainer Led Group Stretch


April 20 – The Met

20141013_062403[hr] Speed: 10x partner band sprints

WOD: 3 Rounds – 800m run, 15 row boats, 12 sit-ups, 9 extreme jacks, 6 push-ups


CF Blog April 20

WOD:images
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185/125)
15 Chest to Bar Pull Ups
13 Lateral Barbell Burpees
After finishing 5 Rounds
Run 800 M
*scale as needed –
(Squat cleans to power, cut weight, reps, rounds as needed.)
Today we are performing CrossFit Southie’s “Marathon Monday WOD” to honor all those affected by the tragedy on Marathon Monday two years ago.
***

Momma’s Quote of the Week:  “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”—Maya Angelou

***

You need to squat deep!

By 

Deep squats, full squats, below parallel squats, “ass-to-grass” squats, whatever you want to call them – This is probably the most talked about lift in strength training.

There are lots of opinions when it comes to squat depth. Some say that squatting as deep as possible is the only way to lift. Others think that it will screw up your knees. So, what does the science say?

Here’s what you need to know.

Deeper is better

The squat is a compound, full-body exercise that engages most muscles of the lower body. For that reason it’s widely considered to be fundamental strength movement, that much is clear. However, wide-ranging form in the gym has led to some confusion when it comes to safety.

For example, a simple change in foot placement, barbell placement, or squat depth have huge consequences on training outcomes. A recent study found that shallow squats (about 60° knee angle) improved lower-body strength and vertical jump performance, but deep squats (below 90° knee angle) were MORE effective, promoting greater muscle mass and strength development (Reference 1).

That’s an important lesson for athletes to consider – You might be able to lift more right now by cutting your squat depth, but science suggests that you’ll be less muscular and strong overall.

 

What’s happening in your knee when you squat?

There are clear benefits to squatting deeper and making the lift harder, but, there’s also the ever-present safety question.

The knee joint accepts both shear and compressive forces when loaded during a squat. Ligaments (such as the ACL and PCL) stabilize the joint by regulating the shear or opposing forces. Cartilage absorbs the compressive force and stabilizes the interaction between your tibia and femur. These shear and compressive forces are typically inversely related and can be both helpful and harmful.

With knee flexion, shear forces decrease and the compressive forces increase. What this means is that stress to your ACL and PCL does not go up and you sink deeper in the squat. Increased compression around the back of the knee serves to stabilize the joint (Reference 2).

Damage to the knee only appears to occur when these compressive forces become excessive and surpass the normal capacity of the cartilage, which doesn’t appear to occur in injury free people (Reference 3).

Continue reading…


4.21.15: You Asked For It

17558497-mmmain

4.21.15: UCF Parking Lot @ 5:30pm

WOD
3x 1 Mile

It’s for real this time. You wanted it, so you got it. Goal is for all 3 miles to be within :05-:10 of each other. You’ll have ample time to rest and recover. Do not blow out all of your speed on the first one, unless of course you decide you want to PR on the mile. The purpose is to learn long distance pacing. Run hard but not so hard that you can’t maintain the same pace for all 3 rounds. If you can negative split, even better.

Note: Congrats to Ritz on a strong showing at Boston.


April 21 – Freedom Park

2015-03-03 08.05.31[hr] Group Indian Run


CF Blog April 21

Strength: Snatch OTM for 12 Minutes

WOD:
AMRAP 15
10 Renegade Rows (35/25)*
10 KBS (2/1.5)
10 Box Jumps (30/24)

*Push-up, row, row = 1 rep

***

New inventory at Ultimate CrossFit!!!  Come and get it while it’s hot!!!

*

New Headbands!!
Tie dye and Camo – $22
*

image

*

New T-Shirts – $25

*

image-1image-2These will go quick!  Shop early!!


April 22 – Freedom Park

20150306_064542[hr]WoD1: Hill Burpee Suicides.

WoD2: 30 sec Ab Throwdowns.

WoD3: 10-1 Plank Jacks and Boomerangs  


CF Blog April 22

Strength:

Heather O's sweat angel actually has wings!Heather O’s sweat angel actually has wings!

Back Squat 5-5-5 @80-85%

WOD:
3 Rounds
7 Front Squats (135/95)
14 K2E
400m Run

***

Pretty good read from The New York Times.  Don’t make nutrition harder than it has to be!

Simple Rules for Healthy Eating

Over the past few months, I’ve written a number of times on hownutrition recommendations are seldom supported by science. I’ve argued that what many people are telling you may be inaccurate. In response, many of you have asked me what nutrition recommendations should say.

It’s much easier, unfortunately, to tell you what not to do. But here at The Upshot, we don’t avoid the hard questions. So I’m going to put myself on the line. Below are the general rules I live by. They’re the ones I share with patients, with friends and with family. They’re the ones I support as a pediatrician and a health services researcher. But I acknowledge up front that they may apply only to healthy people without metabolic disorders (me, for instance, as far as I know).

These suggestions are also not supported by the scientific weight of rigorous randomized controlled trials, because little in nutrition is. I’ve inserted links to back them up with the available evidence. They are not “laws” and should not be treated as such. No specific nutrients will be demonized, and none will be held up as miracles. But these recommendations make sense to me, and they’ve helped me immensely.

Full disclosure: I did not invent most of these. I’ve developed them from reading the work of others, including what may be the most impressive “official” nutritional guidelines, those of Brazil, as well as from earlier suggestions from readers, as in this great NYT interactive graphic. It captures readers’ responses to food rules by Michael Pollan. He is, of course, the promulgator of the well-known advice: “Eat food. Not too much. Mostly plants.”

1. Get as much of your nutrition as possible from a variety of completely unprocessed foods. These include fruits and vegetables. But they also include meat, fish, poultry and eggs that haven’t been processed. In other words, when buying food at the market, focus on things that have not been been cooked, prepared or altered in any way. Brown rice over white rice. Whole grains over refined grains. You’re far better off eating two apples than drinking the same 27 grams of sugar in an eight-ounce glass of apple juice.

1b. Eat lightly processed foods less often. You’re not going to make everything yourself. Pasta, for instance, is going to be bought already prepared. You’re not going to grind your own flour or extract your own oil. These are meant to be eaten along with unprocessed foods, but try to eat less of them.

Continue reading…


4.23.15: Short to Long

usain-bolt-new-hd-wallpapers-for-desktop-free-sports-images

4.23.15: The Pit @ 6am

WOD:
5x 50m
4x 100m
3x 200m
2x 400m
1x 800m

Notes: We’re running several distances that will help mix up pacing and heart race. We’re starting short and going long, from 50m up to 800m. Recovery is one to one, meaning if you run 50m, then you have a recovery jog of 50m, etc. Will be a nice way to enjoy being outside without any rain.


April 23 – The Pit

Endurance


April 23 – The Pit

untitled (3)

The impact of a positive response

Campaign Finance Guide

Stunning drone photos

Put your spouse before your kids

Angry king

Charlotte Express

Science: a closer look at gluten

The incredible cat nurse

Awesome cities

The Dude

[hr] Endurance


CF Blog April 23

Strength: photo
Push Press 3-3-3-3

WOD:
5 Rounds
1 Strict Press (85%)
1 Strict Pull-up
1 Strict Press (85%)
3 Strict Pull-ups
1 Strict Press (85%)
5 Strict Pull-ups

***

New inventory at Ultimate CrossFit!!!  Come and get it while it’s hot!!!

*

New Headbands!!
Tie dye and Camo – $22
*

image

*

New T-Shirts – $25

*

image-1image-2These will go quick!  Shop early!!


April 24 – Freedom Park

2014-12-02 11.31.28[hr] Partners Share: 200m Sandbag Run + 75 Push Ups + 200 Mtn Climbers + 75 Sandbag Squats + 200 Mtn Climbers + 75 Sandbag Lunges + 200 Mtn Climbers + 75 Burpees + 200m Sandbag Run


CF Blog April 24

Strength: IMG_2420
Deadlift 5-5-5 @80%
WOD:
4 Rounds
15 Wall Balls 30/20
15 Calorie Row
60 Double Unders
***

Great read from Catalyst Athletics:

(in regards to #1, we have amazing coaches here at UCF and an Oly class taught by some of the finest weightlifting coaches in the area.  If you’re developing bad habits in open gym – get to Oly class!)

WHY YOUR LIFTS JUST AREN’T GETTING BETTER… AND WHAT TO DO ABOUT IT

MIKE GRAY

Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a sudden gone are the days of monthly PRs and you are now even struggling to get within sniffing distance of lifts that used to be attainable whenever you wanted them. Nothing has changed, you just can’t seem to get any better. You’ve added volume and that didn’t work, you’ve cut back some and that didn’t do anything either.
Well the good news, and there is some, is that you aren’t the new guy anymore; the bad news is, well, you know, the bad news: you’ve stalled. So me being the great guy I am, I’ll give you some ways to hopefully get you back to hitting PRs and keep it going that way for a while. I’m doing this in list format because people seem to like that, and it keeps the grammar Nazis from blowing up the Catalyst Athletics Facebook account and making me angrier than I already am most days.
1. You’ve picked up some bad habits. This is very probable if you train alone or you train where your coaches are either new or they suck and wouldn’t know a good lift if it landed on them. So how does one fix that? Well, that’s pretty simple: train with people who know what they’re doing. I had to spend a year training alone at an isolated base in Japan, and shockingly enough, I was the only guy doing the Olympic Lifts at a command of 200 people. Guess what happened? I picked up some shitty habits. Guess what happened when I got in front of Coach Burgener after that year? That’s right, I got those kicked back out of me. Point of this? Find somebody who doesn’t suck to look at your lifts even if it’s only a couple of times a month.
2. Time to get bigger. Let me tell you a story of a new lifter. We can call this new lifter Greg. Well Greg was right around 85K when I met him and let’s say his lifts were around 90 and 120 at the time. Well Greg decided to put on weight over the years, and I watched Greg do 143/175 last weekend. Morale of this tale: if you get bigger so should your total. Especially you tall guys. Seriously I’m like 6-1”ish and the best thing I did was move up to 105 (granted still a light 105) and my total went up like 20k.
3. Time to get stronger. I am not about to start the debate of this ratio vs. that ratio or Americans suck because we can’t back squat some amount or whatever is being discussed on weightlifting forums right now. I can pretty much guarantee no weightlifter ever complained about his squat or pull feeling too strong. If you’re getting pinned while trying to recover from the clean over and over again then it’s probably time to get some front squat work in. Feel weak coming off the floor? Maybe some pulls are in order. There are plenty of articles all over this website with examples of ways to shore up your lifts.
 
4. You’re starting to believe your own bullshit. AKA known as big fish little pond syndrome. At one point you were probably not the best lifter where you were, and that in itself is a motivating factor to get better. Over time, though, you have progressed up the ranks and have surpassed many people and got comfortable to the point where maybe just maybe you aren’t pressing as hard as you once did. Fix that immediately. Feeling good about yourself is important, but it doesn’t take long to find videos of someone doing a lot more weight than you, at probably a lot less bodyweight. If it’s possible, arrange to train with people better than you on a regular basis.
 
5. You aren’t doing the little things. When you get to a certain point in lifting, it gets harder and harder to improve, so what happens is your margin of error gets smaller and smaller. When you’re new, you can show up with little sleep, a bit hung over and eating pop tarts walking in to the gym, and still probably have a legit chance of hitting some of your current best lifts. A few years down the road and you need to have a couple more things going your way for the stars to align. Getting enough sleep, warming up properly, and being properly nourished are more important than ever.
 
6. Get back to the basics. Sometimes as people progress they tend to get a bit fancy in their programming, thus shying away from what made them good in the first place. Take a look back on some of your old programs and see what you were doing at the time and try that. Everyone is looking for that crazy lift or program that some lifter from wherever is using on YouTube right now, but when it comes down to it, all the top lifters do the same thing: snatch, clean & jerk, squat and pull; they just do it better than everyone else.

CF Blog April 25

WOD: IMG_2466
Team Lumberjack 30
Teams of 2
30 Deadlifts (275/185)
400m Run
30 Kettlebell Swings (2/1.5)
400m Run
30 Overhead Squats (115/75)
400m Run
30 Burpees
400mRun
30 Pull-up (chest-to-bar)s
400m Run
30 Box Jump (24/20)
400m Run
30 Dumbbell Squat Cleans (45/30)
400m Run
*One person working at a time.
*Split reps as needed
*Runs are to be done together
***

Specialized Prenatal and Postnatal Training with Beth Lange from Moga Charlotte

*

Work one on one with a certified personal trainer that specializes in prenatal and postnatal fitness.  Workouts are specialized to your individual needs as you progress in your pregnancy and will help you get back in shape safely after delivery.

from Beth:
My passion for pre/postnatal health actually started before I got pregnant, but has only been magnified as I just went through this huge transformation myself.  Being obsessed with fitness and athletics my entire life, I found that once I was pregnant, nothing else mattered except for the health of my baby.  I still wanted to look and feel good though, so being active throughout my pregnancy was a must, but first and for most, the baby had to be safe.  
Even with being a certified prenatal yoga instructor, a personal trainer, crossfit coach, avid workout-er, I had questions about what was safe and what wasn’t.  Google did me no good either as I found answers saying I was going to overheat my baby and have a mutant to I could compete in the Crossfit Games 9 months pregnant.  Great – how do I know what is right for me?
Theses questions drove me to specialize in prenatal and postnatal fitness. Now, I not only know for myself, but I can also work with women to answer those exact questions. Now I can help women stay in shape, feel safe, and continue to workout throughout their pregnancy and help them get back to where they want to be after delivery.  Of course each experience is unique and special, however studies have shown the following:
Benefits to Prenatal Exercise
  • Less physical discomfort (reduced chance of constipation, hemorrhoids, bloating, swelling, leg cramps)
  • Improved self-image, mood and posture
  • Increased energy
  • Better sleep
  • Better muscle tone, strength and endurance
  • Less overall body fat
  • Reduced risk of gestational diabetes
  • Reduced risk of pregnancy-induced hypertension (high blood pressure)
  • Less time in the pushing phase of delivery
  • Lower incidence of Caesarean section birth
  • Fewer obstetric interventions (vacuum extraction, forceps)

The benefits do not stop with the mother. Babies born to women who exercise:

  • Tend to be leaner (lower body fat, not smaller) (Clapp, 1998)
  • Are better self-soothers (less cranky and less likely to have colic)
  • Have higher general intelligence scores and better oral language skills all the way to age 5 (Clapp, 1998)

Exercise is a plus for postpartum moms too. Women who continue their exercise program after delivery experience positive benefits, and those who start working out for the first time after their babies are born have:

  • Quicker return to pre-pregnancy shape
  • Lower incidences of postpartum blues or depression
  • Better quality of sleep • Less physical discomfort in “new mommy” muscles (back, arms and shoulders)
  • Faster recovery from pregnancy, labor and delivery (abdominals, pelvic floor, etc)

CF Blog April 26

WOD: IMG_2424
2011 Regional Event 1
1000m Run
30 HSPU
1000m Row
Cash out:
Plank Challenge – max effort plank hold

April 27 – The Met

2015-03-07 18.45.48[hr]

WOD: AMRAP 30 (each person picks 3 movements)
Movement 1,  300m Run,  Movement 2, 300m Run, Movement 3, 300m run


CF Blog April 27

Strength: Image
Back Squat 2RM

WOD:
AMRAP 10
8 Push-ups
10 Med Ball Cleans (20/14)
12 Abmat Sit-ups

Cash Out:
Max Effort 500m Row

***

Momma’s Quote of the Week:  “If you make decisions based upon people’s reactions or judgments then you make really boring choices.”—Heath Ledger

***

Congrats to Erin and Dom for their stellar performances at the River Ruckus this past weekend – Dom took home a first place finish!!  We are proud of you guys!

***

We are very pleased to announce some amazing volunteer opportunities to the Ultimate CrossFit family.  See below to see how you can get involved!

 A group of UCF member are currently working with the following organizations:
  • Charlotte Rescue Mission (http://charlotterescuemission.org)–tentatively scheduled for 10 people to serve dinner the first Thursday of every month around dinner starting May 7th.  There are also opportunities for gym to sponsor a  meal for the group (so something like 50 people give up one cup of coffee and donate $3.00 a month and we can either serve the dinner or take pics we can post on website). Please email Brad Lewis (BLewis@BabsonCapital.com) for more information on how to get involved.
  • Charlotte Family Housing (http://charlottefamilyhousing.org)—We hope to target the second or third week of every month. Involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  Please email Montell Watson (montellwatson3@gmail.com) for more information on how to get involved.
  •  Faith, Hope and Love (http://www.gracecovenantcharlotte.com/Outreach/FaithHopeLove)—this runs out of the basement of Grace Covenant Church at the corner of East and South Blvds and is a mentoring program.  Ultimately I think they would like weekly volunteers—it is easy in that you can go straight there before or after they gym for folks that workout at night—really just reading and doing homework with them .  Please email Chad Hagerman (Ceh1010@yahoo.com) for more information on how to get involved.

4/28/15

endurance

 

WOD:
3 Rounds
100m
200m
300m


April 28 – Freedom Park

20150129_061721[hr] WoD: 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 28

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

WOD:
5 Rounds
15 KB Swings (2/1.5)
15 Burpees

***

Masters Throwdown Series!

Pretty cool competition series coming up for Masters Athletes (35+).  Definitely worth checking out – there’s an age and ability division for everyone over 35!!

Check it out at Masters Throwdown Series 

***

We are very pleased to announce some amazing volunteer opportunities to the Ultimate CrossFit family.  See below to see how you can get involved!

 A group of UCF member are currently working with the following organizations:
  • Charlotte Rescue Mission (http://charlotterescuemission.org)–tentatively scheduled for 10 people to serve dinner the first Thursday of every month around dinner starting May 7th.  There are also opportunities for gym to sponsor a  meal for the group (so something like 50 people give up one cup of coffee and donate $3.00 a month and we can either serve the dinner or take pics we can post on website). Please email Brad Lewis (BLewis@BabsonCapital.com) for more information on how to get involved.

              *There is a sign up sheet on the cork board for our first service date of May 7th*

  • Charlotte Family Housing (http://charlottefamilyhousing.org)—We hope to target the second or third week of every month. Involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  Please email Montell Watson(montellwatson3@gmail.com) for more information on how to get involved.
  •  Faith, Hope and Love(http://www.gracecovenantcharlotte.com/Outreach/FaithHopeLove)—this runs out of the basement of Grace Covenant Church at the corner of East and South Blvds and is a mentoring program.  Ultimately I think they would like weekly volunteers—it is easy in that you can go straight there before or after they gym for folks that workout at night—really just reading and doing homework with them .  Please email Chad Hagerman (Ceh1010@yahoo.com) for more information on how to get involved.

Volunteer Opportunities

We are very pleased to announce some amazing volunteer opportunities to the Ultimate CrossFit family.  See below to see how you can get involved!

 A group of UCF member are currently working with the following organizations:
  • Charlotte Rescue Mission (http://charlotterescuemission.org)–tentatively scheduled for 10 people to serve dinner the first Thursday of every month around dinner starting May 7th.  There are also opportunities for gym to sponsor a  meal for the group (so something like 50 people give up one cup of coffee and donate $3.00 a month and we can either serve the dinner or take pics we can post on website). Please email Brad Lewis (BLewis@BabsonCapital.com) for more information on how to get involved.

              *There is a sign up sheet on the cork board for our first service date of May 7th*

  • Charlotte Family Housing (http://charlottefamilyhousing.org)—We hope to target the second or third week of every month. Involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  Please email Montell Watson(montellwatson3@gmail.com) for more information on how to get involved.
  •  Faith, Hope and Love(http://www.gracecovenantcharlotte.com/Outreach/FaithHopeLove)—this runs out of the basement of Grace Covenant Church at the corner of East and South Blvds and is a mentoring program.  Ultimately I think they would like weekly volunteers—it is easy in that you can go straight there before or after they gym for folks that workout at night—really just reading and doing homework with them .  Please email Chad Hagerman (Ceh1010@yahoo.com) for more information on how to get involved.

April 29 – Freedom Park

2014-12-02 19.30.28[hr]

WoD #1) 21-15-9 of Lunges and Push-up-to-plank

WoD #2) 10-9-8-7-6-5-4-3-2-1 of Burpees and row boats

WoD #3) 21-15-9 of Wall Jumps and Dips, with stair climb between


CF Blog April 29

Speed: photo-2
2 x 800m Run
*1:1 work to rest ratio

WOD:
7 Rounds
21 DU’s
7 Ring Dips
7 GHD Sit-ups (Parallel)*
7 Ball Slams (AHAP)

*Sub 14 Abmat Sit-ups

***

An FYI for all of those with friends and family that are planning to give Ultimate a try  –

Starting on Saturday May 9th – The Saturday free introductory workout will
now be at 9:30am.

***

Masters Throwdown Series!

Pretty cool competition series coming up for Masters Athletes (35+).  Definitely worth checking out – there’s an age and ability division for everyone over 35!!

Check it out at Masters Throwdown Series 

***

We are very pleased to announce some amazing volunteer opportunities to the Ultimate CrossFit family.  See below to see how you can get involved!

 A group of UCF member are currently working with the following organizations:
  • Charlotte Rescue Mission (http://charlotterescuemission.org)–tentatively scheduled for 10 people to serve dinner the first Thursday of every month around dinner starting May 7th.  There are also opportunities for gym to sponsor a  meal for the group (so something like 50 people give up one cup of coffee and donate $3.00 a month and we can either serve the dinner or take pics we can post on website). Please email Brad Lewis (BLewis@BabsonCapital.com) for more information on how to get involved.

              *There is a sign up sheet on the cork board for our first service date of May 7th*

  • Charlotte Family Housing (http://charlottefamilyhousing.org)—We hope to target the second or third week of every month. Involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  Please email Montell Watson(montellwatson3@gmail.com) for more information on how to get involved.
  •  Faith, Hope and Love(http://www.gracecovenantcharlotte.com/Outreach/FaithHopeLove)—this runs out of the basement of Grace Covenant Church at the corner of East and South Blvds and is a mentoring program.  Ultimately I think they would like weekly volunteers—it is easy in that you can go straight there before or after they gym for folks that workout at night—really just reading and doing homework with them .  Please email Chad Hagerman (Ceh1010@yahoo.com) for more information on how to get involved.

 


April 30 – The Pit

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Perfect Body

WoodSnap

Cold Spot

Health is Contagious

Free Falling

Retired Superheroes

Biosphere

Fight of the Century

Cyberbullying

The Big Picture

[hr] Endurance


April 30 – The Pit

Endurance


April 30 – The Pit

20150203_063648[hr] AMRAP 40

800m run, 1/2 mile AirDyne, 4x Prowler Push


CF Blog April 30

Skill:photo-3
Handstand Work (HSPU, Walking, etc)

WOD:
4 Rounds
10 Back Squats (185/135)
12 C2B Pull-ups

***

We are very pleased to announce some amazing volunteer opportunities to the Ultimate CrossFit family.  See below to see how you can get involved!

 A group of UCF member are currently working with the following organizations:
  • Charlotte Rescue Mission (http://charlotterescuemission.org)–tentatively scheduled for 10 people to serve dinner the first Thursday of every month around dinner starting May 7th.  There are also opportunities for gym to sponsor a  meal for the group (so something like 50 people give up one cup of coffee and donate $3.00 a month and we can either serve the dinner or take pics we can post on website). Please email Brad Lewis (BLewis@BabsonCapital.com) for more information on how to get involved.

              *There is a sign up sheet on the cork board for our first service date of May 7th*

  • Charlotte Family Housing (http://charlottefamilyhousing.org)—We hope to target the second or third week of every month. Involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  Please email Montell Watson(montellwatson3@gmail.com) for more information on how to get involved.
  •  Faith, Hope and Love(http://www.gracecovenantcharlotte.com/Outreach/FaithHopeLove)—this runs out of the basement of Grace Covenant Church at the corner of East and South Blvds and is a mentoring program.  Ultimately I think they would like weekly volunteers—it is easy in that you can go straight there before or after they gym for folks that workout at night—really just reading and doing homework with them .  Please email Chad Hagerman (Ceh1010@yahoo.com) for more information on how to get involved.

 


May 1 – Freedom Park

20150112_061523[hr]

WoD: “Hearts on Fire”


CF Blog May 1

photo-4Always great to have Taylor W! in the house. Thank you for your service and come back and visit us soon!

Strength:
Clean OTM for 12 Minutes

WOD:
3 Rounds
400m Run
20 GTO (95/65)

***

Ultimate CrossFit Referral Program

Member Referral: (Ongoing Program)
If you refer a friend to the gym and they sign up, you will both receive

10% off of your next months membership dues.

Have a friend who has been wanting to try us out?  Now is the time!

***

An FYI for all of those with friends and family that are planning to give Ultimate a try  –

Starting on Saturday May 9th – The Saturday free introductory workout will
now be at 9:30am.

***

Masters Throwdown Series!

Pretty cool competition series coming up for Masters Athletes (35+).  Definitely worth checking out – there’s an age and ability division for everyone over 35!!

Check it out at Masters Throwdown Series