CF Blog April 2

WOD:

FullSizeRender-26

1 Round
800m run
20 Hang Power Clean (95/65)
12 Burpee
3 Rope Climbs

2 Rounds

400m run
10 Hang Power Clean (135/95)
9 Burpee
2 Rope Climbs

3 Rounds

200m run
5 Hang Power Clean (155/105)
6 Burpee
1 Rope Climbs


As the temps get warmer and you feel inclined to get outside for a nice run, here’s a nice article from the Tabata Times to keep in mind:

Run Lighter: Say No to “Pounding the Pavement”

by Kristy Parrish

If you can hear your feet, can you imagine what your body is feeling? If your running is loud, the sound comes from the foot landing out in front of you.

Have you ever been next to a runner and you can hear their feet “pounding” the pavement? Or stomping the box during box jumps? Or maybe this is you? I was this person, too, pushing off my back foot as hard as I could, then sticking my heel out in front and crashing down to the ground — also known as the “accepted” mode of running which usually leads to either an animosity towards running or the inevitable injury. I went the injury route and went through hamstring pain, shin splints, and plantar fascitis for several years.

When I first started running 20+ years ago, everyone wore injuries proudly, like badges of mileage honor. Comments like “My knees are killing me, but I got my 18-miler done,” or “My calves are destroyed but I finished” were received with encouragement like “Way to push through!” Initially I bought in too, as it seemed like a normal part of running.

If you can hear your feet, can you imagine what your body is feeling? If your running is loud, the sound comes from the foot landing out in front of you. This causes you to stay on the ground longer, as your body has to catch up to the support leg. The longer you stay on the ground, the more impact you are absorbing — thus causing your muscles to actively contract to push your leg off the ground versus pulling quickly, which uses muscle elasticity and reflexive action.

When I was working initially with Dr. Romanov, creator of the PoseMethod®, he would say, “Be nice to the ground, and it will be nice to you.” Once you shift your focus to falling and pulling up from the ground, you will be able to run using muscle elasticity, regardless of the surface type. Think of boxers jumping rope: their feet are moving quickly, and you can see how light they are on their feet (support).

The good news is that this is a skill that you can learn and integrate into your own movement.

Keep reading…


CF Blog April 3

WOD:

FullSizeRender-27

3 Rounds of
15/12 Calorie Bike
15/12 Calorie Row
400m Run

Rest 5 mins

2 Rounds
1 min plank
1 min abmat situps


April 4 – The Met

IMG_4494

21-18-15-12-9-6-3 jumping squats and burpees

Pilates Core Work


CF Blog April 4

Strength:

IMG_0556

Back Squats
5 @60%
5 @65%
5 @70%
5 @75%

WOD:
800m Run
30 KB Swings (1.5/1)
18 Pull-ups
400m Run
21 KB Swings (1.5/1)
12 Pull-ups
200m Run
12 KB Swings (1.5/1)
6 Pull-ups


Momma’s Quote of the Week: “If you don’t have time to do it right, when will you have time to do it over?”—John Wooden

***

Congrats to the members of our Ultimate Endurance community who tackled the Cooper River Bridge Run this weekend!  And a special shout out to Bo and Amanda who rocked some solid PRs!!!  Way to go everyone!

***

Housekeeping:

  • Tape on bars – if you put tape on the bars for a workout, please be sure to take it off when you are finished.  We have been seeing a lot left behind lately and it’s not good for the bars (plus it rocks a lot of germs).
  • Open Gym – please make sure you clean up, break down, and put away any equipment that you use.  Let’s keep the Pit looking as nice as the main gym.
  • Holes in the walls – if your bar happens to put a hole in the wall, please report it to a trainer or management.  Also, try rotating the bars so the ends don’t have a chance of bouncing into the walls.
  • Please arrive to class on time.  We get that sometimes traffic happens.  That’s ok.  But if you’re going to be more than 10 minutes late, please come to another class.  And, if you do happen to be late, please do your best to catch up and stay on pace with the rest of the class!

Thanks guys – we appreciate all of your help with these matters!


April 5 – Freedom Park

IMG_4500

Speed: 10 Rounds of 100m Sprint with 90 sec rest.
WoD1: 100 Wall Squats for time.
WoD2: 50 Push Ups for time.


CF Blog April 5

WOD: “DT”

FullSizeRender (1)

5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Cash Out: Tabata Airdyne
8 Rounds of 10 sec on 20 sec off

*

DT

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

***

Don’t forget, tomorrow is BRING A BUDDY DAY!!  Have a friend who’s been wanting to try out CrossFit?  Bring him/her tomorrow to any of our scheduled classes!!  Just arrive a few minutes early to sign a waiver. 🙂

 


CF Blog April 6

“Bring a Buddy Day”

FullSizeRender-2

WOD: “Partner Kelly”

5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

*runs are done together, reps are split as needed with one person working at a time.

Post WOD Strength: Bench Press
6 @65%
5 @70%
4 @75%
3 @80%
2 @85%

***

Good read and a good reminder from Breaking Muscle:

Life Ain’t Easy: Train Anyway

Pete Hitzeman

Most of us spent a huge portion of our childhood being told to do things we didn’t want to do. We had to be told every day to get out of bed, get ready for school, eat our vegetables, do our homework, brush our teeth. And on it went on for years, until we finally struck out on our own in the world, fully capable of doing it all for ourselves.

As adults, we continue to do all sorts of things we don’t want to do, because we know they’re for our own good. We pay our taxes, mow the grass, and change the oil in the car. We go to the dentist, to family gatherings we’d rather skip, and to jobs we don’t like.

So how is it that, when it comes to taking care of ourselves physically, people just can’t seem to muster up the gumption to do what’s necessary, even if it isn’t always enjoyable?

Honor Your Human Potential

We use a whole lot of words on this website to describe the various concepts and nuances of health and fitness, but the essence of physical improvement is simple: don’t eat crap, move a lot, and get adequate sleep. But to hear many people describe it, there is an immense metaphysical chasm that separates those who bear the title “athlete” from those who watch them on TV.

Part of that fallacy is understandable. The athletes we see in the media are peak performers who have spent a lifetime honing their skill and physique. The distance between the average lite-beer-swilling couch potato and the Olympic sprinter he just watched set a world record isn’t vast. It’s inconceivable.

Mid-workout focus.
The saying goes, if you think you can or you think you can’t, you’re right.

But in what other area of life do we set ourselves against such a standard? We don’t tell our first-graders they should stop writing stories because they’ll never be Kipling. We take our kids to piano lessons and soccer practice, with the full knowledge that we aren’t raising the next Rachmaninoff or Messi. We still go to our jobs every day, even if we have no realistic expectation of ever being the CEO.

When someone looks at an athlete and says “I could never do that,” what they’re really saying is “I don’t want to put in the work that you did to get where you are.” The heart of the difference is not ability or even talent, but desire. Michael Jordan might’ve made a fine accountant. But his desire was basketball, and so he mastered it as fully as anyone has before or since.

To be sure, not everyone has the level of athletic talent, desire, and determination displayed by the world’s elite athletes. So if someone doesn’t have the desire to be an athlete, isn’t that okay? Not really. The human body was undeniably built to walk, run, climb, lift, and jump. We have specific physiological adaptations, like enormous lungs and the ability to sweat, that are only relevant to athletic organisms. The human body is, by design and construction, an athletic machine. To neglect the required maintenance of that machine is to deny its nature.

Continue reading…


April 6 – Freedom Park

IMG_4537
[hr] WoD – 4 Rounds: 40 Extreme Jacks, 30 Lunges, 20 Push Up + Dual Mtn Climbers* + 10 Burpee Broad Jumps
*push up + left + right mtn climber = 1 rep


April 7 – The Pit

IMG_4574
[hr] WOD: 750m row
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
750m row


April 7 – The Pit

untitled

Passive Aggressive Email Phrases

Not impossible

Extreme

Power trip

Mom wins

Across the horizon

Better

Terrified

[hr] WOD: 750m row
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
750m row


CF Blog April 7

Strength:

FullSizeRender-5

Front Squats
5 @60%
5 @65%
5 @70%
5 @75%

WOD: (from 5/22/15)
5 Rounds
5 Thrusters (165/110)
5 Bar Muscle-ups*
5 Burpees

*sub: 10 pull-ups + 5 dips = 5 bar muscle-ups

***

BOOTCAMP AND BREWS – Kicking off this weekend!!

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

Beginning this Saturday (April 9th) Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE

*In case of inclement weather, event will be moved to Ultimate CrossFit across the street (210 Rampart St.)


April 8 – Freedom Park

IMG_4324
[hr] 800m Run
10-1 Sit Ups
1-10 Lunges
400m Run
10-1 Row Boats
1-10 Push Up to Plank
800m Run


CF Blog April 8

Strength:

FullSizeRender-8

Snatch
3 @70%
3 @75%
2 @80%
2 @85%
2×1 @90%

WOD:
3 Rounds
500m Row
18 Ball Slams (30/20)
12 GHD-Sit-ups*
9 Strict Ring Dips

*sub abmats if needed 2:1

***

BOOTCAMP AND BREWS – Kicking off this weekend!!

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

Beginning this Saturday (April 9th) Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE

*In case of inclement weather, event will be moved to Ultimate CrossFit across the street (210 Rampart St.)


CF Blog April 9

WOD

FullSizeRender-9

4 Rounds
10 HSPU
20 Box Jumps (24/20)
15 Pull-ups
25 Air Squats
400m Run

***

TODAY!

BOOTCAMP AND BREWS – Kicking off this weekend!!

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

Beginning this Saturday Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE

*In case of inclement weather, event will be moved to Ultimate CrossFit across the street (210 Rampart St.)


CF Blog April 10

Speed:

IMG_5076

8x50m Sprints

WOD:
AMRAP 13
30 Abmat Sit-ups
30 KB Swings (1.5/1)
30 Calorie Row


CF Blog April 11

Strength:

IMG_5078

Back Squat
5 @60%
3 @70%
2 @80%
2 @85%
1 @90%
1 @95%
1 @100+%

WOD:
AMRAP 12
5 Power Cleans (135/95)
3 Strict HSPU
8 C2B Pull-ups

***

Momma’s Quote of the Week: “It’s all about quality of life and finding a happy balance between work and friends and family.”—Philip Green

***

BOOTCAMP AND BREWS – Week 1 was a blast!  Who’s in for next week?

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

Beginning this Saturday Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE

*In case of inclement weather, event will be moved to Ultimate CrossFit across the street (210 Rampart St.)


April 11 – The Met

IMG_4568
[hr] WoD1 – 6 Rounds:
20m Bear Crawl + 15 squats +
10 Burpees
WoD2 – Ramp Sprints X 8


April 12 – The Pit

IMG_4969
[hr] Strength: 5×5 Ring Dips

WoD: AMRAP 15 – 1 rope climb + 10 wall balls + 20 sit-ups + 500m row

Cashout: Prowler


CF Blog April 12

Strength:

One day we are going to do a bar MU only WOD for Tim
One day we are going to do a bar MU only WOD for Tim

Deadlift
1×3 @50%
1×3 @60%
1×2 @70%
1×1 @80%
3×1 @90%

WOD:
3 Rounds
400m Run
20 Lateral Plyo Skier Hops
15 Two Hand DB Bent Over Rows (45/30)
15 GHD Sit-ups*

*can sub abmats if needed

***

If you’re looking for a pre-workout supplement, we now carry SFH PUSH!  Check out the benefits:

PUSH AND THE 5 INGREDIENT PACKAGES THAT MAKE IT UNIQUE

PUSH contains FIVE unique ingredient packages that help increase athletic performance. In addition to containing motivation factors (beta-alanine, quercetin and caffeine), PUSH is designed to enhance the use of all available fuels in your body (glycogen, sugars and fats) and protect your body from the physical rigors of working out.

ThePushFivePoster-18x24-20151230-small-762x1013


April 13 – Freedom Park

IMG_4527
[hr] Slam Ball Love in the Parking Lot
WoD: 5 Rounds – Throw slam ball ahead to other side (pick-up/repeat for 25m) + 15 ball slams + Lunge back to other side + 15 tuck jumps + Jog back to other side

Cash Out: 2 Rounds – Wheelbarrows 10-15m (focusing on shoulder and core stability – for both partners)


CF Blog April 13

Strength: Press

FullSizeRender-11

5 @75%
3 @80%
3 @85%
2 @90%
1 @95%
1 @100%
1 @100+

Team WOD:
Teams of 3
AMRAP 20
7 KB Swings (2/1.5)
7 Box Jumps (24/20)
20yd Shuttle Sprint*
7 Burpees
20yd Shuttle Sprint*

*alternate rounds with one person working at a time. So partner one will complete one full round, then partner two, then partner 3.

*shuttle sprints – 10yds down and back.

***

Check out this great write-up from our favorite PA/Endurance leader/Lulu Ambassador, Aaron H., as featured in the latest Ortho Carolina Newsletter:

4 THINGS TO DO BEFORE YOU LACE UP THIS RUNNING SEASON

If you’re like me, you’ve noticed temperatures rising and hours of daylight getting longer. That means running season is in stride and fun races are just around the corner.

I just signed up for the Cooper River Bridge Run in Charleston, South Carolina and can’t wait to increase my running volume this spring and summer. Even though I am a seasoned runner and have stuck with a cross training routine this winter, I’m ready to ramp up for race season.
It’s still important for me to get back into running properly. Here are some tips I think about before I get back to my regular running routine to help me avoid injury and may help you too.

Start with less mileage: If you haven’t run more than three miles in the past few months, then start with a slow progression – begin with 1- 2 miles and make sure you’re ready to do that. Slow and steady really does win the race and the expression no pain, no gain doesn’t apply.

Do a 48-hour soreness check: You shouldn’t be sore after 48 hours. If you are then decrease your mileage.

Build up slowly: Increase mileage no more than 10 percent per week. Especially if you’re below 10 miles. I see more injuries when people go from 3 – 5 miles then when people make bigger mileage jumps who are already consistently running 10 plus miles.

You can’t cram for running like a test: Give yourself 10 – 12 weeks to train for something, even a 5K, not only because of the physical aspects but from a mental standpoint.

Looking forward to seeing you back on the road with me!


April 14 – The Pit

untitled (3)

Going nuclear

True purpose

The beauty in ruins

Panama Papers in terms a 5 year old would understand

The natural medicine man

Re-bunked

Just be happy

Executions

[hr] 750m Row
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans
35 Box Jumps
35 DB Push Presses
35 KB swings
750m Row


April 14 – The Pit

IMG_4964
[hr] 750m Row
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans
35 Box Jumps
35 DB Push Presses
35 KB Swings
750m Row


CF Blog April 14

Strength:

a little rain couldn't stop these folks
a little rain couldn’t stop these folks

Front Squat
5 @60%
3 @70%
2 @80%
2 @85%
1 @90%
1 @95%
1 @100+%

WOD:
3 Rounds
20 Wall Balls (20/14)
100m Farmer’s Walk (1.5/1)*
40 Double Unders
20 Abmat Sit-ups

*farmer’s walk – 50m down and back

***

Great read from the Whole9! It’s why we do what we do at Ultimate!

The Benefits of High Intensity Training

A Whole9 guest post by Peter Hirsh, a nationally certified personal trainer and kettlebell instructor who has been teaching and training with kettlebells for over ten years

Most people like to get their heart rate up when they exercise, and doing so brings about tremendous benefits. In many traditional gyms, an abundance of seated weight lifting machines and exercises has increased the demand for equipment dedicated to cardiovascular exercise. When you sit down to lift weights, the overall cardiovascular demand is significantly lower than when performing full body weight training exercises. As a result, many cardiovascular programs are less effective than they should be and often even lead to health problems.

The most common issue with traditional cardio machines is that they lead to bad posture, not just because people tend to slouch while using these machines (which they do) but also because they often cause your muscles to work in a very short range of motion. The spin bike is one of the worst, as your hip flexor muscles (a commonly overactive muscle group) work from a short position to an even shorter one, and then back again. Not to mention the rounding in the back and shoulders! Sometimes, this slouching and short range of motion can take place for up to an hour, depending on the person using the machine. Your body adapts to cardio machinery very quickly and therefore you will need to increase the time and frequency of use in order to see the same results. When it comes to running on a treadmill or elliptical, unless you have decent posture, flexibility and motor patterns, it’s as likely to cause just as many problems as it is likely to solve. This goes for any cardio exercise, but running is high impact and therefore epitomizes this statement.

Continue reading…


April 15 – Freedom Park

IMG_4895
[hr] 4x7min AMRAPs
Partner One: Runs
Partner Two: (1) Sit-ups, (2) Bicycles, (3) Yard Sales (4) Plank


CF Blog April 15

Strength:

Birthday Squats!
Birthday Squats!

Snatch
3 @75%
3 @80%
2 @85%
2×1 @90%
1 @95%
1 @100+%

WOD:
9 Power Snatches (95/65)
200m Run
15 Power Snatches (95/65)
400m Run
21 Power Snatches (95/65)
800m Run

***

BOOTCAMP AND BREWS – Tomorrow!!

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

Each Saturday Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE


CF Blog April 16

WOD:

IMG_5077

30 Box Jumps (24/20)
30 Pull-ups
30 KB Swings (1.5/1)
30 Front Squats (115/75)
30 T2B
30 Push Press (115/75)
30 Power Cleans (115/75)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

***

Bootcamp and Brews – TODAY at 11 @ Sycamore Brewing!  Come join us and bring a friend!

***

Business Spotlight: Browning & Long, PLLC

Name: 
Howard Long

Name of business:
Browning & Long, PLLC

How long have you been doing CrossFit?
Four and a half years, I have been at ultimate for 3 and a half.

Favorite Workout?
Fran and any WOD that begins after 10AM. Sometimes my wife compels me to work out in the morning and I can’t think in the morning, let alone lift. I must say though there is nothing like waking up to Hagerman’s face at 6AM on a Monday.

Least Favorite Workout?
DT.

Personal Workout Goal:
To beat my wife and brother.

Favorite thing about Ultimate?
The people hands down. It is great after a long day of work to go sweat out the stress with your friends.

Describe your business:  
Browning & Long is a Law Firm in Charlotte that I founded with Todd Browning, another former Mecklenburg County Assistant District Attorney. We are a boutique law firm focused on all aspects of criminal and family law, however, we also serve clients in estate planning, entity formation, contract law and civil litigation.

How did you get started in the business?
I was an Assistant District Attorney in Mecklenburg County for almost three years on the Misdemeanor Prosecution Team and the Drug Prosecution Team. During my tenure at the DA’s office I handled thousands of criminal cases from DWI to trafficking heroin and I really enjoyed being in the courtroom trying cases on a daily basis. In December of 2014 I began working at a law firm practicing commercial real estate and corporate law, however, I soon realized that my heart was in the courtroom and that I wanted to scratch my entrepreneurial itch and open up a law firm. Accordingly, I reached out to Todd Browning and we decided to open up Browning & Long, PLLC.

Where do you picture your business in five years?  
In five years I hope that you see our mug on every bus, train and billboard in Charlotte. Just kidding, in five years I hope to have many clients that are extremely proud to call me their lawyer and highly recommend me to their friends and family.

Do you have any special tricks/talents/skills?
On a good day I can touch my toes.


CF Blog April 17

Skill:

FullSizeRender-14

Turkish Get-up 3-3-3-3

WOD: FGB Style
3 Rounds
Double Unders
Calorie Row
Ball Slams (30/20)
Plank
Burpees
Rest


April 18 – The Met

IMG_4888
[hr] 5 Rounds: 20 Walking Lunges + 15 Squats + 10 Wall Jumps + 5 Burpees

Cashout: EMOM 10: Odds – jump rope singles; Evens – plank


CF Blog April 18

Strength:

13010641_10207613013315042_6617090917073619501_n-3

Back Squat
5 @60%
5 @70%
5 @75%
5 @75%

WOD: On the Minute for 20 Minutes
Minute 1: 10 Burpees
Minute 2: 10 Hang Power Cleans (155/105)
Minute 3: 40 Double Unders
Minute 4: 15 Wall Balls (20/14)

***

Momma’s Quote of the Week: “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.”—Mary Anne Radmacher

***

Congrats to Eric Carpenter and Carter Lewis on each winning their weight class at Bull City Open!

***

**Pit News** Saturday April 23rd and Sunday April 24th the Pit will be off limits because of a USAW Cert – normal classes will run on the main side on both days but the Pit will be closed to our members and coaches. Open Gym will be cancelled on Saturday.

***

Mark your calendars for this year’s Fight Club WOD!

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

As a means of including the CrossFit community in the fight against Leukemia and Lymphoma, Joe Tedesco created Fight Club a couple years ago and has helped to raise nearly $10,000 at just S3 alone.

This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

Please register here for the event: http://fightclublls.com/

(You can also donate at this link if you cannot attend the event. There is also event gear for purchase at this site as well, with all proceeds going to benefit LLS)

Winning gym: most money raised for LLS

Prize: four tickets to the gala on May 21, and website gets posted on LLS Charlotte chapter of MWOY as well as Fight Club site. You will also get the first annual Team Fight Club Trophy!!


April 19 – Freedom Park

IMG_4535
[hr] WoD 1: 11min AMRAP of 11 Dips, Down Stairs, 11 Wall Jumps, Up Stairs
WoD 2: 11min AMRAP of 11 V-ups, 11 Broad Jumps, Run


CF Blog April 19

Strength:

FullSizeRender-15

Deadlift
1×3 @50%
1×3 @60%
1×2 @70%
2×1 @80%
1 @90%
1 @95%
1 @100+%

WOD:
4 Rounds
10 HSPU
20 DB Walking Lunges (45/30)*
15 T2B
200m Run

*DB in each hand

***

**Pit News** Saturday April 23rd and Sunday April 24th the Pit will be off limits because of a USAW Cert – normal classes will run on the main side on both days but the Pit will be closed to our members and coaches. Open Gym will be cancelled on Saturday.

***

Business Spotlight: Browning & Long, PLLC

Name:
Howard Long

Name of business:
Browning & Long, PLLC

How long have you been doing CrossFit?

Four and a half years, I have been at Ultimate for 3 and a half.

Favorite Workout?
Fran and any WOD that begins after 10AM. Sometimes my wife compels me to work out in the morning and I can’t think in the morning, let alone lift. I must say though there is nothing like waking up to Hagerman’s face at 6AM on a Monday.

Least Favorite Workout?
DT.

Personal Workout Goal:
To beat my wife and brother.

Favorite thing about Ultimate?

The people hands down. It is great after a long day of work to go sweat out the stress with your friends.

Describe your business:
Browning & Long is a Law Firm in Charlotte that I founded with Todd Browning, another former Mecklenburg County Assistant District Attorney. We are a boutique law firm focused on all aspects of criminal and family law, however, we also serve clients in estate planning, entity formation, contract law and civil litigation.

How did you get started in the business?
I was an Assistant District Attorney in Mecklenburg County for almost three years on the Misdemeanor Prosecution Team and the Drug Prosecution Team. During my tenure at the DA’s office I handled thousands of criminal cases from DWI to trafficking heroin and I really enjoyed being in the courtroom trying cases on a daily basis. In December of 2014 I began working at a law firm practicing commercial real estate and corporate law, however, I soon realized that my heart was in the courtroom and that I wanted to scratch my entrepreneurial itch and open up a law firm. Accordingly, I reached out to Todd Browning and we decided to open up Browning & Long, PLLC.

Where do you picture your business in five years?
In five years I hope that you see our mug on every bus, train and billboard in Charlotte. Just kidding, in five years I hope to have many clients that are extremely proud to call me their lawyer and highly recommend me to their friends and family.

Do you have any special tricks/talents/skills?
On a good day I can touch my toes.


April 20 – Freedom Park

IMG_4537
[hr] Hills


CF Blog April 20

Strength:

FullSizeRender-16

Bench Press
5 @75%
4 @80%
3 @85%
2×1 @90%
1 @95%
1 @100+%

Team WOD: (teams of 2)
AMRAP 15
Alternating Movements
15/12 Calorie Bike
12 KB Swings (2/1.5)
1 Rope Climb

***

Mark your calendars for this year’s Fight Club WOD!

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

As a means of including the CrossFit community in the fight against Leukemia and Lymphoma, Joe Tedesco created Fight Club a couple years ago and has helped to raise nearly $10,000 at just S3 alone.

This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

Please register here for the event: http://fightclublls.com/

(You can also donate at this link if you cannot attend the event. There is also event gear for purchase at this site as well, with all proceeds going to benefit LLS)

Winning gym: most money raised for LLS

Prize: four tickets to the gala on May 21, and website gets posted on LLS Charlotte chapter of MWOY as well as Fight Club site. You will also get the first annual Team Fight Club Trophy!!


April 21 – The Pit

IMG_4567
[hr] 5 Rounds
– 400m run
– 20 lateral plyo skier hops
– 15 double unders
– 10 KB swings
– 400m row


April 21 – The Pit

untitled (10)

Top jobs in 2025

Whoa, Dubai…and this, too….

Hips

Become better

Polio

Former marine goes to ‘women’s fitness classes’

Submarine superyacht

Cooldown

Yes

[hr] 5 Rounds: 400m run + 20 lateral plyo skier hops + 15 double unders + 10 KB swings + 400m row


CF Blog April 21

Speed: 5 x 50m Sprints

IMG_1756

Strength: Front Squat
5 @60%
5 @70%
5 @75%
5 @75%

WOD:
3 Rounds
15 Calorie Row
12 Burpee Box Jumps (24/20)
9 Front Squats @50% (from the rack)

**

Great motivational read from Breaking Muscle:

4 Mindset Lessons From the Legends

Ramy Saleh
       
Great athletes are not born great. They are molded into legends through hard work, experience, and setbacks. Some of the greatest athletes of all time, the rule changers, have qualities that extend beyond talent, genetics, training, nutrition, recovery, and work ethic.

Their success came from something much deeper: mindset. Any athlete who wishes to climb to the top must find inspiration from the greats and adopt these four powerful mindsets.

1. Expect Greatness

“I’m gonna show you how great I am”
Muhammad Ali quote

Legendary athletes knew they were going to be great before anyone else did. They saw it, felt it, and obsessed over it until they finally reached it. They refused to be put down or told they were not good enough.

Before Stan Smith became one of the biggest names in professional tennis, he was rejected from being a ball boy for a Davis Cup tennis match because event organizers felt he was too clumsy. But Smith refused to give in to the naysayers and proved them all wrong, winning Wimbledon, the U.S. Open, and eight Davis Cups on his path to becoming the #1 tennis player in the world.

We live in an era where mediocrity is the norm and doing the absolute bare minimum is acceptable. We are consistently judged and expected to adhere to standards that are average at best. No one else expects us to be great; we must expect greatness ourselves.

2. Don’t Be Afraid To Fail

keep reading…


April 22 – Freedom Park

IMG_4883
[hr] Rotate Partners: 5 Rounds of… In 1 minute complete 5 Burpees then Max Rep Squats in remainder of minute. 1 minute rest. 5 Rounds of… In 1 minute complete 5 Push-ups then Max Rep Wall Jumps in remainder of minute. *each partner rotates 5 times.


CF Blog April 22

Strength:

FullSizeRender-17

Clean & Jerk
3 @75%
3 @80%
2 @85%
2×1 @90%
1 @95%
1 @100+%

WOD:
3 Rounds
400m Run
15 Ball Slams (AHAP)
5 Power Cleans (135/95)
3 Push Presses (135/95)

***

BOOTCAMP AND BREWS – Tomorrow!!

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

This Saturday Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE

***

**Pit News**

Saturday April 23rd and Sunday April 24th the Pit will be off limits because of a USAW Cert – normal classes will run on the main side on both days but the Pit will be closed to our members and coaches. Open Gym will be cancelled on Saturday.


CF Blog April 23

WOD: On the Minute for 20 Minutes
Minute 1: 15/12 Calorie Bike
Minute 2: 15/12 Calorie Row
Minute 3: 1 Round of Cindy
Minute 4: 15 KB Swings (1.5/1)
Minute 5: 30 Double Unders

FullSizeRender-18

***

BOOTCAMP AND BREWS – Today!!

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

This Saturday Ultimate CrossFit will be running a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We invite everyone to join in on this hour-long sweat sesh and celebrate after with a cold, hard-earned beer at Sycamore!

Who: Everyone is welcome! Tell your friends and neighbors!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE

***

**Pit News**

Saturday April 23rd and Sunday April 24th the Pit will be off limits because of a USAW Cert – normal classes will run on the main side on both days but the Pit will be closed to our members and coaches. Open Gym will be cancelled on Saturday.


CF Blog April 24

15 minutes of Goat Work – time to practice anything that you need to work on.

WOD: AMRAP 15

FullSizeRender-19

10 Wall Balls (20/14)
20yd Plate Pinch Carry (45/25)
20 KB Partial Turkish Get-up (1 pood – 10 ea. side)*
200m Run


April 25 – The Met

IMG_5198
[hr] Jog. 100 Squats. Jog. 100 Push-ups. Jog. 100 Step Ups. Jog. 100 Kayaks. Jog.


CF Blog April 25

Strength:

FullSizeRender-20

Deadlift
10 sets of 1 at 85%

WOD: 18 Minute AMRAP

AMRAP 6
5 pullups
10 pushups
15 squats

*right into*

AMRAP 6
4 chest to bar pull-ups
8 Hand release pushups
12 Squat Jumps

*right into*

AMRAP 6
3 strict Pullups
6 dynamic pushups
9 weighted squat ­ 45/25lb plate hold

***

Momma’s Quote of the Week: “This one step-choosing a goal and sticking to it- changes everything.”—Scott Reed

***

This year’s Fight Club WOD is in less than 2 weeks!  Get registered today!!

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

As a means of including the CrossFit community in the fight against Leukemia and Lymphoma, Joe Tedesco created Fight Club a couple years ago and has helped to raise nearly $10,000 at just S3 alone.

This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

Please register here for the event: http://fightclublls.com/

(You can also donate at this link if you cannot attend the event. There is also event gear for purchase at this site as well, with all proceeds going to benefit LLS)

Winning gym: most money raised for LLS

Prize: four tickets to the gala on May 21, and website gets posted on LLS Charlotte chapter of MWOY as well as Fight Club site. You will also get the first annual Team Fight Club Trophy!!


April 26 – Freedom Park

IMG_5235
[hr] WoD 1: 21-18-15-12-9-6-3 of Dips + Extreme Jacks + Yard Sales

WoD 2: 3 Rounds of 1 min Wall Touches + 1 min Plank


Detox*Retox Bootcamp

Ultimate CrossFit is happy to announce that we are partnering up with our neighbors at Sycamore Brewing to provide an epic kickoff to your weekend!

Come join us for a FREE outdoor bootcamp at Sycamore Brewing each week at 11am. We’ll help you detox with an hour-long sweat session, then stick around and enjoy a cold, hard-earned beer at Sycamore after the workout!

Who: Everyone is welcome!
Where: Sycamore Brewing, 2161 Hawkins St.
When: Every Saturday morning at 11am
Cost: FREE


CF Blog April 26

Strength:
Press 5-3-1

FullSizeRender-21

65-75-85%
(max reps @ 85%)

WOD:
4 Rounds
400m Run
21 Double Unders
15 KBS (2/1.5)
9 Toes to Bar

From the UCF archives:

Let’s talk a little bit about goal setting.

Do you have a specific goal in mind- something that you’d like to achieve within the next year? Muscle-up? Sub-3 min Fran? 600lb deadlift? You may have spent plenty of time visualizing this particular goal, but have you decided yet how you’re going to go about achieving it?

Goals are fantastic, but simply wanting something will not make it happen. So here are just a few steps that you can take to make sure your goals come to fruition:

Once you have decided on a goal, write it down. Along with the goal, write down why this goal is important to you and what it would mean for you to achieve it.

Have a game-plan – what can you do to bring this goal within your grasp? Do you need to spend more time in open gym working on strength or honing gymnastic skills, or would you benefit from an Endurance class or two?

Commit to it – we all know that without commitment, New Year’s Resolutions quickly fall by the wayside. The same is true when you set goals for yourself – don’t put them off until tomorrow, commit today!

Lastly, get others involved to both hold you accountable and encourage you along the way – family, friends, trainers. This support group can make all the difference in the world. Having a friend meet you for a gym date ensures that you make it into the gym, even on those days when your bed sheets are far more inviting (what’s more, your friends can give you a well-earned pat on the back when you hit benchmarks along the way). Also talk to your trainers about your goals – they can provide you with some tools and advice to set you well on your way 🙂

Also keep in mind, goals do not always have to be long-term in nature. You can set weekly and daily goals for yourself as well…This week I will make it to Olympic lifting class so I can begin to improve my clean…

Today I will make sure to drink one more glass of water and one less can of soda…

And I always encourage peeps to set goals for themselves each time they approach a WOD. Wherever you are in your level of fitness, set a WOD goal. Ask what competitive times are for the WOD and give yourself a time to shoot for, try a lower resistance band, or go for that first RX!!!

It’s all within your reach.

What are your goals?


April 27 – Freedom Park

IMG_5034
[hr] 1x 15 Lunges + 800m Run,
2x 10 Lunges + 400m Run,
4x 5 Lunges + 200m Run.
Full Recovery between efforts.
BONUS: 50 “Anytime” Burpees


CF Blog April 27

Strength:

FullSizeRender-22

Weighted Dips 5-5-5-5

Partner WOD:
Start with an 800m Med Ball Run
*
3 Rounds
20 Med Ball Burpees with chest pass
20 Abmat Sit-ups with med ball toss
20 ft Down and back Slides while passing the med ball (separated by 4-6ft)
*
Finish with an 800m Med ball Run

***

We’ve had a few complaints about sore backs after deadlifts lately. As such, we have another gem from the Ultimate CrossFit archives, because when it comes to deadlifts, good form and safety are always paramount.

 

 Training Safe – the Deadlift

It’s always exciting to push yourself towards new PRs, especially in lifting movements, but sometimes that excitement can pose some safety concerns – especially with a movement like the deadlift, which holds the potential to move a significant amount of weight. Remember that if your focus is moving weight over proper form, the reality of an injury becomes not a factor of if, but when.

When done correctly, the deadlift – or the “healthlift” – is one of the most functional movements that we do in CrossFit (think of the countless objects that we lift on a daily basis), and by far one of the most effective means of building pure strength.

So let’s take a look at some common deadlift faults and how to fix them so that you can be on your way toward an injury-free PR.

First thing’s first:

Shoes – although CrossFit has helped to make weightlifting shoes wildly popular, deadlift day is not the day to rock your new olys. Nor do you want to wear traditional running shoes. Ideally, you want to find a shoe with the flattest sole possible – the Reebok Nanos or Chuck Taylors are perfect. The reason for this is that traditional weightlifting shoes and running sneakers have an elevated heel, which can pitch you forward onto your toes during the lift. Shoes with flat soles on the other hand, allow you to sit back and drive through your heels.

Set-up:

Stance– I see a lot of people setting their feet pretty wide or where they would for a squat. Not only does this wider stance impede the path of your hands and arms during the lift, it simply is not as strong of a position as setting your heels under your hips.

The best visual I have been given to correct this fault is to envision the leg press machine at the globo-gym – when you are under load, where do you position your feet to drive that weight away from you- farther away or closer together? (The right answer is closer together J)

Hips – Across the board, the most common fault I see with the deadlift is that people start with their hips too high, forcing your lower back to take on the majority of the work. This can ultimately lead to back rounding as the load increases.

Instead, think about dropping your hips and sitting into your stance a bit more, allowing your larger muscle groups – hamstrings, glutes, hips and back – to work in tandem. Fixing this fault will not only allow you to lift more weight, but it will also allow you to lift it safely.

Side note, while not as prevalent as the high hip fault, some can set their hips too low. Even though you’re using many of the same muscle groups as a squat, keep in mind this is not a squat! Your hips should be above your knees.

Gaze – I’m not sure what it is about deadlifts that causes people to look up during the movement (praying to the deadlift gods perhaps?), but this is never a good position to be in. Instead, try focusing on a target straight in front of you; tuck your chin and lift.

Back – Before any lift, regardless of the weight, you should always take a deep breath in and set your back. What we are looking for is a flat back throughout the movement – keeping your lumbar curve in tact. It is much easier to maintain this position by keeping the bar in contact with your body and driving through your heels throughout the duration of the lift.

Should your weight shift forward toward your toes or the bar get out in front of you, you will likely begin rounding your back to compensate (for a topical reference, you will look like a candy cane). This is when most injuries occur. So if you feel like you’re coming up on your toes or your trainer says you’re rounding your back – do not fight for that lift! Your back will thank you.

Slack– Lastly, before you attempt a deadlift, make sure you take the slack out of the bar and SQUEEZE the weight up. Many times I see people try to gain momentum by jerking the bar off of the floor, which in turn pulls them out of position and gets the bar out in front of them. Which of course, turns into candy cane central (see above).

Final thought, listen to your trainer. If he/she says your back was rounding due to x,y, or z, scale back on weight, and work on form.

Happy lifting!


April 28 – The Pit

IMG_5101
[hr] 5 Rounds – On the minute…
Minute 1: 10 DB presses
Minute 2: 10 calories on the bike
Minute 3: 50 jump rope singles
Minute 4: 10 wall balls
Minute 5: 10 calories on rower


April 28 – The Pit

untitled (8)

Space marathon

WORTH IT

Mural

Memory

Monsters

Unparalleled singing voice

Distracted

Branding

Three times

Fail until it works

[hr] 5 Rounds – On the minute…
Minute 1: 10 DB presses
Minute 2: 10 calories on the bike
Minute 3: 50 jump rope singles
Minute 4: 10 wall balls
Minute 5: 10 calories on rower


CF Blog April 28

Strength:

FullSizeRender-23

3 rounds each side
3 Turkish Getups super set with
8 Step Ups same arm kb same leg

WOD:
EMOM 10
Min 1: 18 Wall Ball (14/10)
Min 2: 12 Wall Ball (20/14)

Cash Out –
Prowler Push – down and back 4 times as quickly as possible. Try to make it in under 1 min

***

Fight Club WOD – next Saturday!!!  

Register today!

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

As a means of including the CrossFit community in the fight against Leukemia and Lymphoma, Joe Tedesco created Fight Club a couple years ago and has helped to raise nearly $10,000 at just S3 alone.

This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

Please register here for the event: http://fightclublls.com/

(You can also donate at this link if you cannot attend the event. There is also event gear for purchase at this site as well, with all proceeds going to benefit LLS)

Winning gym: most money raised for LLS

Prize: four tickets to the gala on May 21, and website gets posted on LLS Charlotte chapter of MWOY as well as Fight Club site. You will also get the first annual Team Fight Club Trophy!!


April 29 – Freedom Park

IMG_5238
[hr] 3 Rounds with full recovery between rounds: 5x Parking Lot Suicides + Rest 2 minutes + 800m Run


CF Blog April 29

Strength:

FullSizeRender-24

Back Squat 10-8-6-4

WOD: “Buzz City”

4 Rounds
5 Power Cleans 165/115
10 Calorie Row
15 Bar Facing Burpees
10 Calorie Bike
5 Bent Row 165/115

***

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Tomorrow is our FREE Detox*Retox Bootcamp!  11am @ Sycamore Brewing.  Come join us and bring a friend!

***

Big game tonight for our Hornets!  Let’s go Buzz City!

image courtesy of flickr.com
image courtesy of flickr.com

CF Blog April 30

“Filthy 50”

CFM

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

***

Don’t forget about our FREE bootcamp today @ 11 – just across the street at Sycamore Brewing!

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