CF Blog April 2

WOD:

IMG_2598

EMOM 20 “Goat Couplet”
Even Minute: Movement 1
Odd Minute: Movement 2


Bootcamp – 4/3

IMG_8875

Bootcamp Tabata
Round 1: Jump Rope
400m Active Recovery Jog
Round 2: Back Arches
400m Active Recovery Jog
Round 3: Super Stars
400m Active Recovery Jog
Round 4: Plank


Conditioning – 4/3

IMG_8948

5 minute AMRAP – 20 KB swings + 10 burpees
—REST TWO MINUTES—
4 minute AMRAP – 15 KB swings + 7 burpees
—REST TWO MINUTES—
3 minute AMRAP – 10 KB swings + 5 burpees
Cashout: 1000m row or bike


CF Blog April 3

Strength:

IMG_2601

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
6×3 @80%

WOD: (from 3/29/16)
50 Double Unders
40 OHWL (45/25)
30 KB Swings (1.5/1)
20 Box Jumps (24/20)
10 HSPU
20 Box Jumps (24/20)
30 KB Swings (1.5/1)
40 OHWL (45/25)
50 Double Unders


Momma’s Quote of the Week: “The proactive approach to a mistake is to acknowledge it instantly, correct and learn from it.”—Stephen Covey


For our athletes working on getting (or improving) their ring muscle-ups, check out this article from Barbell Shrugged:

What pull-up exercises will help me get a muscle-up? 

By Chris

Rings pull-ups and bungy/band assisted movements are great ways to practice and learn the muscle-up. However, these exercises will never built the basic strength that’s required before you can string together repetitions during a WOD.

Luckily, we’ve got a much better strategy for you…

1. First, check your strength.

Perform a strict pull-up while maintaining good body position. At the end of the rep, hold your chin over the top of the bar for 60-seconds.

If you struggle at any point in this test, consider moving forward by going back and working on your basic pull-up strength and mechanics. That will allow you to progress and avoid injury in the muscle-ups to come.

TechniqueWOD’s got your covered.

Nail the basic progressions first!

2. Work the rope!

Rope climbs, both with and without legs, are an amazing way to build transferable muscle-up strength.

Start “climbing” by pulling your body weight from the ground or a bench with leg assistance, just from the ground. With a little practice you be able to do leg-assisted climbs, then later on leg-less climbs.

All varieties of work rope are great because it build unilateral arm strength, along with the ability to pull towards the midline of the body in a controlled manner. That’s an often overlooked skill component of the muscle-up.

In part, that explains why so many athletes struggle on the rings.

3. Finally, practice your kipping.

Get on the rings, but don’t worry about the pulling. Just hang there, in good position, while you squeeze and hold a towel between your feet, just out in front of your body.

As you kip, focus on shifting from an arched to hollow-body position…arch/hollow, arch/hollow. Focus on building a rhythm and making this art of the motion automatic.

Read full article/view videos here…


Conditioning – 4/4

IMG_8919
[hr]Partners
WOD 1
Partner 1 – 10 Burpees
Partner 2 – 20 squats
repeat w/ 9 burpees, 18 squats/ 8 burpees, 16 squats

WoD 2
Partner 1 – 10 Box Jumps/step ups
Partner 2 – 20 Mountain climbers
repeat w/ 9 box jumps, 18 mountain climbers…
WoD 3
Partner 1 – 10 Wall ball
Partner 2 – 20 sit-ups
repeat w/ 9 wallball, 18 sit-ups

CF Blog April 4

Strength:

IMG_2609

Deadlift
Warmup sets:
1×5 @50%
1×4 @60%
1×3 @70%
Working sets:
4×1 @80%
4×1 @85%

WOD:
3 Rounds
400m Run
20m Bear Crawl (10m down & back)*
10 Pull-ups
15 Wall Balls (20/14)

*extra cred – add a kb push or plate push to the bear crawl – if attempted, go lighter than you think (i.e. 10kg bell or less).

***

Check out the pic of our endurance community from this past weekend’s race in Charleston!!!  We hear this great crew came home with lots of new PRs!!!  Way to go!

***

Quick little read from the CrossFit Invictus blog:

How to Approach a Workout

Written by Nichole DeHart

You walk in and you see the white board – and shudder. It is your least favorite workout (or movement or time domain) on the board. You know you are going to have to do it but you aren’t happy about it. You are not alone – this happens to EVERYONE! But some people thrive in this situation. They are well versed in mental toughness and can push through on days like this to look completely unphased in the workout. In fact, they often excel when they attack a workout that has a weakness of theirs because they are so bound and determined to overcome. This is a handful of people and if you aren’t currently one of them, then how can you start to approach your weaknesses with a better mindset?

Here are a few steps to start implementing when you approach a workout that has an element (or two) that you are not looking forward to.

1 – Change the mindset before you workout. Internal talk can be super powerful and liberating but it can also be extremely destructive. You don’t need to be super cheesy here but some positive self talk is going to be way more beneficial then tearing yourself down. Saying things like ‘I got this,’ ‘easy day,’ ‘one more rep’ are all forms of positive self talk (check out this article by Josh Bridges about “Breaking The Mental Barrier“). Continuous self talk of ‘get back on the bar,’ ‘you have this,’ etc is going to keep you moving forward in a workout.

2 – Break up the workout. Often times, a longer workout can get into people’s heads. Instead of looking at the entire workout and deeming it super daunting, break the workout into portions. For example, if you are doing back to back AMRAP workouts then just focus on the first AMRAP. The second and third AMRAP workouts should not be on your mind while you are busting through the first one. If it is, then your focus needs to be redirected to what you are doing at hand. Getting distracted in a workout can make it long and grueling, so stay focused on the task at hand. Each rep brings you closer to finishing.

3 – Let go of the ego. So many of us won’t try things or put ourselves out there because we aren’t ‘good’ at them. Let me tell you something, you definitely aren’t going to get better by avoiding your weaknesses. Comparisons to other people and being too worried about failing will definitely hold you back from greatness. Let go of the idea that you need to be good at something before you can even try it! Check out this blog I wrote a few years back about learning from failure.

4 – Change your viewpoint. Take the training session and use it as an opportunity to work on your perceived weakness. It isn’t a bad thing when you have a movement that you aren’t strong at in a workout. In fact, it is a good thing! You need practice on the movement or practice with a specific time domain, so use the training session to get better at your weakness. View the session as an opportunity to improve and learn.

continue reading…


Bootcamp – 4/5

IMG_8918
[hr]5k broken into 1000m intervals + 50 Yard Sales


Conditioning – 4/5

IMG_8904
[hr] 200m run
25 push-ups
200m run
25 sit-ups
200m run
25 air squats
200m run
25 DB presses
200m run
25 dips
200m run
25 lunges
200m run


CF Blog April 5

Strength:

IMG_2609

Press
5 @70%
3 @80%
1 @90%

Team WOD: (teams of 2)
AMRAP 20 (Alternating rounds)
12 Ball Slams (30/20)
9 DB Thrusters (45/30)
6 T2B

Post WOD: Group Stretch

***

Post-Open Blues?

Last week we celebrated the end of the 2017 Open.  If you now find yourself in withdrawal from all of the community fun, engagement, and motivation that shown through in our gym the past 5 weeks – you’re not alone.

So now what?

Well, why does the motivation and greater sense of community have to end with the Open? (hint: it doesn’t)

Here are some thoughts on how to keep that awesome vibe alive and strong until the 2018 season kicks off.

Set new goals for yourself.  The Open has a way of bringing out the best of us – we find ourselves pushing harder to be a little faster, a little stronger – and like magic, PRs abound.  But why wait around for a year to push yourself?  Set some new long-term and short-term goals in the interim – improve your mile time, add 20# to your deadlift, drink more water, go alcohol-free for a week – you will be amazed at what goal-setting can do to improve your training and sense of accomplishment.

Heck, get others to set goals with you.  The Open proves that a little competition can do wonders in your goal-crushing abilities, so why not start a little friendly banter?  Sign up for a race with a buddy, go head-to-head in the “Filthy-fifty”, do a clean eating challenge. First to the finish line gets bragging rights.

Continue on the community vibe.  We’ve got some great new members here at the gym.  Introduce yourselves and get to know each other.  Cheer on your fellow athletes as they struggle through the WOD, or push toward a new PR. Check out a class that you haven’t gone to before – whether it’s at a different time of day, or one of the Bootcamp/Conditioning, Endurance, or O-lift classes – you may just meet your new swolemate.

Celebrate the victories big and small.  Ring the PR bell!  High-five a fellow member.  Go grab a brew across the street.  Improvement in any form deserves to be acknowledged and celebrated.

If all else fails, ask Mie for a mini-challenge.  I’m sure she’d be happy to come up with something saucy for you.

Let’s keep that inspirational sense of community going the whole year long!!!


Conditioning – 4/6

untitled (11)

Extreme optimization

HB2 update

Tasmanian tiger

Pink passport

Oath

Leaning in not working

Avoid choking on zombie tentacles

Salted doorknobs

[hr] 1000m row, then AMRAP 15 of 20 OHWL + 15 slam balls +10 kayaks with slam ball + 5 ring rows


CF Blog April 6

Strength:

a little #tbt action
a little #tbt action

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×4 @75%

WOD: (from 4/6/15)
3 Rounds
“Saucy Little Bunny”
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)

***

Girls Gone RX!

Check this out!
Jessica H., Anna F., and Katie W. are competing in Girls Gone Rx at CrossFit Harrisburg on Saturday, May 13, 2017.

They are doing this as a fundraiser to support breast cancer awareness for the Bright Pink organization.  You can help them by donating to their cause and/or coming out to support them in action from 9am-3pm.

https://www.crowdrise.com/team-jakd-against-cancer2


Bootcamp – 4/7

IMG_8866
[hr]  800m Run
10-1 Sit Ups
1-10 Hip thursters
400m Run
10-1 Burpees
1-10 Push Up to Plank
800m Run

Cashout: 30 second on/30 sec off handstand holds x 5

CF Blog April 7

Strength:

IMG_2644

Hang Snatch + Snatch + 2 OHS
1-1-1-1-1

WOD: (from 3/31/15)
“Jeff & Sean”
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/55)
34 Ball Slams (30/20)
400m Run

***

This is our own Hero WOD that we do each year in honor of two of Charlotte’s finest –  Jeff Shelton and Sean Clark, two CMPD officers killed in the line of duty March 31st, 2007.

 

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

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

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

The shooter fled the scene, but a suspect was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official.

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

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


CF Blog April 8

WOD:

IMG_2649

EMOM 25
Min 1: 10 Burpees
Min 2: 10 Hang Power Cleans (155/105)
Min 3: 40 Double Unders
Min 4: 15 Wall Balls (20/14)
Min 5: Rest

***

UCF Open 2017 Charity Update: Mom Jeans and Power Cleans have decided to donate the $220.00 to the Humane Society of Charlotte.


CF Blog April 9

WOD:

IMG_2654

“Tabata”
Row (calories)
Sledgehammer Strikes
Skier Hops
Sit-ups

Cash Out:
Prowler Push –
High Down, Low Back x 5


Bootcamp – April 10

IMG_9331
[hr] AMRAP 25
30 step-ups + 25 lunges + 20 mountain climbers + 15 push-ups + 10 supermans + 5 burpees


Conditioning – April 10

IMG_9329
[hr] AMRAP 25
30 double unders + 25 overhead lunges + 20 Russian Twists + 15 push-ups + 10 supermans + 5 burpees


CF Blog April 10

Strength:

IMG_7926

Barbell Walking Lunges (back rack) 4×6 ea. leg
(aka 12-12-12-12)

WOD:
EMOM 16
Min 1: 1 Round of Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Rep Clean & Jerks (135/95)
Min 4: Rest

***

Momma’s Quote of the Week: “Stay committed to your decisions, but stay flexible in your approach.”—Tony Robbins

***

Girls Gone RX!

Check this out!
Jessica H., Anna F., and Katie W. are competing in Girls Gone Rx at CrossFit Harrisburg on Saturday, May 13, 2017.

They are doing this as a fundraiser to support breast cancer awareness for the Bright Pink organization. You can help them by donating to their cause and/or coming out to support them in action from 9am-3pm.

https://www.crowdrise.com/team-jakd-against-cancer2


CF Blog April 11

Strength:

IMG_2659

Halting Deadlifts
Warmup sets:
1×3 @55%
1×3 @65%
Working sets:
2×3 @75%

WOD:
100 Double Unders
800m Run
50 DB Snatches (45/30)
800m Run
100 Double Unders

***

Quick Training Tip from T-Nation:

Tip: The Scientific Reason Women Need to Go Heavy

How heavy? Here’s the science.
by Chris Shugart 

Luckily, most women aren’t afraid to lift weights these days, but many still avoid going too heavy. We’re talking about sets of around 3 maximal reps here. Too bad for them, because females may benefit from heavy training even more than men.

Growth Hormone and Female Lifters
It all comes down to growth hormone. Where the male body relies more on testosterone to reap the benefits from weight training, the female body relies a bit more on growth hormone. Natural growth hormone plays a big part in both muscle and bone development. It also improves metabolic function and staves off tissue breakdown.

So, GH is good. And heavy lifting stimulates more growth hormone release in women.

The Study
One study on women looked at the effects that different kinds of weight training had on growth hormone. Researchers found that growth hormone was responsive to moderate (around 12 reps) and heavy (around 3 reps) lifting regimens.

“Since women rely on growth hormone to increase muscle and bone strength, the more growth hormone stimulated by a type of exercise, the better its outcome,” researchers said.

The study had women weight training with different rep ranges for 24 weeks, complete with lots of blood tests. The heavier weight training protocols produced more biologically active growth hormone. Lead researcher William J. Kraemer noted: “Women need to have a heavy loading cycle in their resistance training routines.”

continue reading…


Conditioning – April 11

IMG_9235
[hr] 5 Rounds
15 KB swings
10 pull-ups
15 wall balls
10 bird pickers (5 per leg)


Bootcamp – April 12

IMG_9325
[hr] 50 Hip Thrusters + 50 Sit ups + 50 Dips + 50 Push Up – to – Plank + 50 Squats
*EMOM – 2 burpees*


Conditioning – April 12

IMG_9274
[hr] 5 Rounds
25 KB swings (1.5/1)
10 ball slams
12 burpees


CF Blog April 12

Strength:

IMG_2678

Bench Press 3-3-3-3-3

Team WOD:
Teams of 3
AMRAP 20
7 C2B Pull-ups
7 Box Jumps (24/20)
20m Shuttle Run
7 HSPU
20m Shuttle Run

*alternating rounds

***

Check out some of the new offerings The Good Kitchen is serving up:

TGK Launches Seafood!

Seafood! We’ve heard a LOT of requests for seafood recently, so we thought… sure. What the heck. The people have spoken.

With the rollout of our new Spring Menu, we now offer 3 types of seafood: Salmon, Shrimp and Rainbow Trout. You can expect over the next few months to see dishes like:

  • Bourbon, Maple & Mustard Glazed Atlantic Salmon with Asparagus & Carrots
  • Grilled Atlantic Salmon with a Springtime Vegetables
  • Citrus Marinated Shrimp with Steamed Broccoli & Cauliflower
  • Trout Piccata with Yukon Gold Potatoes & Haricot Verts
  • Oven Roasted Trout with a Creamy Leek, Artichoke & Spinach Ragout
  • Low Country Shrimp Boil with Red Potatoes, Onions, Corn & Sausage
  • Shrimp Sauté Over Turnip Noodles
  • Shrimp Creole
  • Salmon Patties with Herb Roasted Potatoes

And since we’re all about transparency and sustainability, this is how we arrived at our sources. Each of our seafood items is sourced in accordance with Seafood Watch (Monterey Bay Aquarium) recommendations/standards, which you can view here. From their site:

The Seafood Watch standards consist of guiding principles, science-based criteria and a robust scoring methodology. We regularly update them with the help of fisheries and aquaculture experts to ensure they incorporate the latest science and understanding of sustainability. They play a critical role in helping us create an assessment of a fishery or aquaculture operation, which in turn shapes our seafood recommendations.
Below is the information for each seafood item we are currently using in our kitchen.

Our salmon comes from Verlasso in Chilean Patagonia.

Located deep in the southern hemisphere, Chilean Patagonia offers the perfect environment for sustainable aquaculture. Featuring vast stretches of clean, cold, crystal clear water and strong ocean currents, the region is the perfect natural habitat for raising the finest farmed* salmon.
For our rainbow trout sourcing, we use Carolina Mountain Trout out of Andrews, NC.

Our trout are grown in the clean, pure waters of the western North Carolina Mountains, with much of the water coming from forest service land and national parks. This ensures rainbow trout of the highest quality and of the highest nutrition. We grow approximately 1/3 of all fish we process and 8 additional farms in the area provide our remaining supply.
And our shrimp is sourced through Louisiana Pride seafood in New Orleans, LA.

We look forward to increasing our sourcing efforts to bring you the highest quality meals possible.

* Farmed? Yes.

You can check out all of The Good Kitchen’s offerings, order, and stay up to date with them here…


Conditioning – April 13

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[hr]

Upward mobility in the south is difficult

15,000 steps a day

Cuban vintners use condoms to make wine

The utter uselessness of job interviews

Which tech CEO would make the best supervillain?

Binge

The future of sports

[hr]Partners: 6 Rounds
24 air squats
24 push-ups
24 lunges
400m run (together)


CF Blog April 13

Skill Training:
Pull-ups (kipping/strict/negatives etc.)
Muscle-ups (the kip/turnover/dip etc.)
Pick your poison and the coaches will give you a sets and rep scheme to work on your weaknesses.

WOD:

IMG_2732

“Wisemen”
AMRAP 3
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3 Min
AMRAP 3
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
Rest 3 Min
AMRAP 3
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)

***

Easter is just around the corner.

If you are trying to plan out your Sunday – when to work out, when to eat jelly beans and chocolate rabbits  – we will be operating on a normal Sunday schedule.  So plan accordingly 🙂


Bootcamp – April 14

IMG_9245
[hr] “Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Accumulate 5 mins in a plank


CF Blog April 14

WOD:

IMG_2774

“Tabata This Style”
Row (Calories)
Rest 1 Min
Ball Slams
Rest 1 Min
Sit-ups
Rest 1 Min
Bike (Calories)
Rest 1 Min
Burpees

*tabata score is the sum of the least number of reps performed in any of the eight intervals.

***

Girls Gone RX!

Check this out!
Jessica H., Anna F., and Katie W. are competing in Girls Gone Rx at CrossFit Harrisburg on Saturday, May 13, 2017.

They are doing this as a fundraiser to support breast cancer awareness for the Bright Pink organization. You can help them by donating to their cause and/or coming out to support them in action from 9am-3pm.

https://www.crowdrise.com/team-jakd-against-cancer2

***

Normal schedule this Easter Sunday!  

Come get your WOD on and work off those Cadbury eggs!


CF Blog April 15

WOD:

IMG_2815

“The First Ladies”
First round of Fran, Eva, Annie, Kelly
21 Thrusters (95/65)
21 Pull-ups
800m Run
30 KB Swings (2/1.5)
30 Pull-ups
50 Double Unders
50 Sit-ups
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

***

Girls Gone RX!

Check this out!
Jessica H., Anna F., and Katie W. are competing in Girls Gone Rx at CrossFit Harrisburg on Saturday, May 13, 2017.

They are doing this as a fundraiser to support breast cancer awareness for the Bright Pink organization. You can help them by donating to their cause and/or coming out to support them in action from 9am-3pm.

https://www.crowdrise.com/team-jakd-against-cancer2

***

Normal schedule this Easter Sunday!

Come get your WOD on and work off those Cadbury eggs!


CF Blog April 16

Speed:

FullSizeRender-19

5 x 10yd Flying Starts
4 x 30yd Sprints
3 x 40m Sprints

WOD: “KB Swing and Carry”
10 KB Swings (1.5/1)
Waiter’s Walk Length of Gym
10 KB Swings
Waiter’s Walk Other Arm
10 KB Swings
Front Rack Carry Length of Gym
10 KB Swings
Front Rack Carry Other Side
10 KB Swings
Farmer’s Carry Length of Gym
10 KB Swings
Farmer’s Carry Other Hand
10 KB Swings
Goblet Carry Length of Gym
10 KB Swings
Goblet Carry Back

*10 burpee penalty for ever time you set it down.

***

Happy Easter!!!

We’re running on a normal schedule today!!


Bootcamp – April 17

IMG_6760
[hr]Partners
800m run (400m relay style)
60 squats
50 push-ups
40 burpees
30 yard sales
40 burpees
50 push-ups
60 burpees
800m run (400m relay style)


Conditioning – April 17

IMG_8739
[hr] Partner WoD
800m Run (together)
100 Pull-ups
100 sit-ups with wall ball
100 DB Push Presses
100 DB Back Squats
800m Run (together)


CF Blog April 17

Strength:

IMG_7918

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×2 @80%

WOD:
50 Med Ball Cleans (20/14)
25 Shoulder to Overhead (155/105)
50 Med Ball Cleans (20/14)

Post WOD Foam Roll

***

Momma’s Quote of the Week: “Success is liking yourself, liking what you do, and liking how you do it.”–Maya Angelou

***

For all of our Ultimate members, please join us as we extend our thoughts and condolences to our friends at CrossFit Vitality.

The Vitality community tragically lost one of its families over the holiday weekend as the family’s car was struck by a tractor trailer.  

You can read more about the Gilley family in Steve’s own words here…


Conditioning – April 18

IMG_8746
[hr]  Dirty Thirty
30 Box Jumps (20/24”)
30 Jumping Pull-Ups
30 KB Swings (55/35)
30 Walking Lunges
30 Knees To Elbows
30 DB Push Press
30 Bird Pickers (15 per leg)
30 Wall Ball
30 Burpees
30 Double-Unders (3x SU’s)


CF Blog April 18

Strength:

FullSizeRender

Deadlift
Warmup sets:
1×5 @50%
1×4 @60%
1×3 @70%
Working sets:
5×1 @80%
5×1 @85%

WOD:
AMRAP 12
12 Burpees
12 Toes 2 Bar
40 Double Unders

Post WOD Group Stretch

***

Some awesome new offerings available at The Good Kitchen!  Check it out – especially if you loathe making school lunches like I do!!! 

How to Feed Your Children Well

Hint: We do it for you! “the lunchbox” Available 4/24

This is exciting. A project we’ve been working on for the past several months (ok, longer) has come to fruition. Beginning Monday, April 24, you will be able to feed your kids healthier, more convenient meals. Think “Lunchables,” but healthy.

The kids’ Lunchbox meals have been developed by our chefs with your child’s nutrition and tastes in mind. Now it is easy to provide your little ones with gluten-free meals that contain no antibiotics, no added sugars or hormones. Our Lunchbox meals contain 4 healthy components and will be available for order with any adult Subscription as individual add-ons or you can select a stand alone subscription to feed only the kids (minimum of 7 meals per Lunchbox-only Subscription). These items will arrive refrigerated and DO NOT need to be heated prior to eating. There will be 5 meal choices (from Spaghetti & Meatballs to Hot Dogs & Sweet Potato Fries) each week, but keep your eyes peeled for future offerings.

AVAILABLE FOR ORDER APRIL 24.


Bootcamp – April 19

IMG_8757
[hr] WoD 1: 3 Rounds (not for time): max bar rows + 3 inch worms + max incline push-ups + 6 deadbugs

WoD 2: 3 Rounds: 1 minute max rep air squat + 1 minute max wall jump + walk/sprint/walk


Conditioning – April 19

IMG_8801
[hr] EMOM 20
Minute 1: 20 KB swings
Minute 2: 3 wall climbs
Minute 3: 10 reverse lunges holding KB like goblet squat
Minute 4: 40 second plank


CF Blog April 19

Strength:

IMG_2849

Press
5 @40%
5 @50%
5 @60%

Partner WOD:
“Team Power Ball”
27-21-15-9
Power Snatch (75/55)
Wall Balls (20/14)
Calorie Row

*one person working at a time, split the reps as needed. Both partners must complete all reps.

***

An old post from our friends at The Good Kitchen, but a good reminder for all of us as we head in to summer!

Why We Need to Ditch the Scales

Well it’s January April– the season when we obsess about all of our “holiday weight” bathing suits and put a number on how much we have to lose. If you are guilty of this, I’m here to tell you that health-wise, your scale is indicative of nothing.

It took me a while to fully comprehend this phenomenon, but after years of obsessing about my own weight and believing it was the end all, be all, I finally ditched the scale. We do not own one in our house and I do not step on one unless I am forced to (doctor’s visits, competitions) and even then I politely ask not to be told what the number is. Why? Because it doesn’t matter!

Deb155lbs
image courtesy of firstcomeshealth.com

Did you know that at the very same height and weight, a person could be overweight or healthy and muscular? Yet, according to the ever-popular BMI scale, both individuals would be lumped into the same overweight category. Make sense to you? Look at this picture below from firstcomeshealth.com – same woman, same weight, drastically different body composition. The problem is that a person’s BMI does not distinguish between lean tissues and fat tissues.

So hear this: don’t be deceived by a number – there should be no “goal weight” to attain. If you need a number to measure against though, how about taking a closer look at body fat percentage? According to the Livestrong foundation, “a certain amount of body fat is necessary to your body. According to ACE Fitness, for women this is between 10 and 13 percent, and for men this is between 2 and 5 percent. Athletes usually have body fat percentages ranging from 14 to 20 percent for women and 6 to 13 percent for men. Women who have body fat percentages of 32 percent or higher and men who have more than 25 percent body fat are considered obese. Aiming for a percentage of between 21 and 24 for women and between 14 and 17 for men will put you in the fit range”.

5-pounds-of-fat-5-pounds-of-muscle
image courtesy of dangerandplay.com

And there are other ways to gauge your efforts – like how your pants fit and how you feel! Take a look at this picture and you will understand how it is possible to gain weight and yet have your pants fit better!!

What’s more important is feeling GOOD! If you are in good health, have good energy levels and sleep well, you are well ahead of the game.

Muscle is good. It is firm and dense. And, although it weighs more than fat, it takes up less space in your body and it burns way more calories per pound than fat. So don’t get caught up in the numbers, because in the end they are just numbers.

If we can begin to raise and promote awareness in our communities, and ourselves maybe we can get doctors and insurance companies to take a step away from measuring everyone against the BMI scale and take a look at the bigger picture of health. In the meantime, stop chasing after a “skinnier” version of yourself and start working toward a healthier version of yourself!


Conditioning – April 20

heart

Decision pulse

Gerrymandering

The case for being grumpy at work

Problem with building things in the U.S.

Just keep running

Nordic cuisine

Clicktivism

The happiness experiment

[hr]4 Rounds
200m run w/ slam ball
20 slam ball OHWL
20 slam ball situp
20 slam ball burpee


CF Blog April 20

Strength:

IMG_8028

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×3 @75%

WOD:
4 Rounds
400m Run
15 Box Jumps (24/20)
25 Abmat Sit-ups
15 Pull-ups

***

Charlotte Jiu Jitsu Academy

Interested in trying out a Jiu Jitsu class?

Or maybe you’re looking to boost your self confidence and learn practical self defense?

Come try out a free class on the house and learn from coach John aka “Piper” – a black belt in Brazilian Jiu Jitsu and a fantastic instructor.

If after trying the free class you would then like to add Jiu Jitsu to your training arsenal you can do so for a $30/month add on to your current membership plan. 

Daytime classes are held M-F:

  • 11am-12pm Fundamentals
  • 12pm-1pm Sparring

Evening classes are held M-Thurs:

  • 7:30pm-8:30pm Fundamentals
  • 8:30-9:30 Sparring

No Gi? No worries!

We have some (clean) Gifs available for use if you’d like to try a class out.


Bootcamp – April 21

IMG_8856
[hr] 10 Rounds: 10 lunges + 10 broad jumps + 20 mountain climbers + 50 extreme jacks

Cashout: 50m sprint x 5


CF Blog April 21

Strength:

IMG_2862

Clean & Jerk Complex 5×1 of: Clean + Hang Clean + Front Squat + 2 Jerks

WOD:
AMRAP 10
10 HSPU
15 Front Rack Walking Lunges (95/65)

***

Frightening read from the LA Times:

Type 2 diabetes, once considered a disease for adults, is increasingly common in tweens and teens

By Karen Kaplan

For years, health experts have bemoaned the rise of childhood obesity in the United States. About 17% of kids and teens in the U.S. are now considered obese, a figure that has more than tripled since the 1970s, according to data from the Centers for Disease Control and Prevention.

A report in this week’s edition of the New England Journal of Medicine lays out one of the consequences of all this excess weight: a corresponding increase in childhood cases of type 2 diabetes.

Type 2 diabetes occurs when extra body fat makes it hard for cells to use insulin, a hormone that turns sugar into energy. Over time, blood sugar levels rise and cause blood vessels to become stiff, increasing the risk of life-threatening conditions like heart attacks, strokes and kidney failure, among others. More than 75,000 Americans die of diabetes each year, the CDC says.

Type 2 diabetes used to be called adult-onset diabetes, because it would take years to develop. (That’s in contrast to type 1 diabetes, formerly known as juvenile diabetes, which occurs when the immune system destroys the cells that make insulin.) But these days, doctors are diagnosing type 2 in school-age kids, and occasionally even in toddlers.

After reviewing data on 10- to 19-year-olds in primarily five states (California, Colorado, Ohio, South Carolina and Washington), researchers determined that 12.5 out of every 100,000 of them had a bona fide case of type 2 diabetes in 2011 and 2012. That compares with nine cases per 100,000 youth in 2002 and 2003.

Incidence rates are adjusted to account for age, gender, race and ethnicity.

After accounting for age, gender, race and ethnicity, the study authors found that the incidence of type 2 diabetes in this age group rose by an average of 4.8% per year during the study period.

The increase is detailed in this chart, which comes from the CDC. Here are five take-aways from the new data.

Type 2 diabetes is increasing for youth

Although the difference between nine cases and 12.5 cases per 100,000 people might not sound like much, it means that about 1,500 more kids and teens were being diagnosed with type 2 diabetes each year at the end of the study period compared with the beginning.

The incidence of type 2 diabetes rose pretty much across the board for 10- to 19-year-olds, regardless of age, gender, race or ethnicity. The two exceptions were white kids and youth in Ohio.

Read entire article here…


CF Blog April 22

WOD:

IMG_2869

50 Ball Slams (30/20)
800m Run
1 Rope Climb
40 KB Swings (1.5/1)
30 Burpees
400m Run
1 Rope Climb
30 KB Swings (1.5/1)
20 Burpees
200m Run
1 Rope Climb
20 KB Swings (1.5/1)
10 Burpees
50 Ball Slams (30/20)

***

Girls Gone RX!

Jessica H., Anna F., and Katie W. are competing in Girls Gone Rx at CrossFit Harrisburg on Saturday, May 13, 2017.

They are doing this as a fundraiser to support breast cancer awareness for the Bright Pink organization. You can help them by donating to their cause and/or coming out to support them in action from 9am-3pm.

https://www.crowdrise.com/team-jakd-against-cancer2


CF Blog April 23

WOD 1:

IMG_2885

100 Double Unders
50 Calorie Row
25 DB Step-ups (45/30)

Rest 5 Min

WOD 2:
3 Rounds
3 Wall Walks w/push-up*
20 GHD**
50m Farmer’s Carry w/plates (pinch grip)

*push up, wall walk, push up, wall walk, push up, wall walk.
**sub or scale back reps if needed.


Bootcamp – 4/24 in The Pit

IMG_9276
[hr] Prowler: 5 Rounds of down and back prowler with increasing weight each round

WoD: 3 Rounds of 500m row + 40 KB swings + 30 walking lunges + 20 wall balls + 10 GHD


Conditioning – 4/24

IMG_9275
[hr]5 Rounds, 1 minute each
– burpees
– six inches
– bowler lunges
– bicycles
– rest


CF Blog April 24

Strength:

IMG_2892

Halting Deadlifts
Warmup sets:
1×3 @50%
1×3 @60%
1×3 @70%
Working sets:
2×3 @80%

WOD: (from 3/16/15)
“Freddy’s Revenge”
5 Rounds
5 Shoulder to Overheads (185/125)
10 Burpees

Cash Out:
2 Rounds
10 GHD Sit-ups
20 Paloff Presses (10 ea. side)
30 Banded Good Mornings
40 Flutter Kicks

***

Momma’s Quote of the Week: “Begin somewhere, you cannot build a reputation on what you intend to do.”—Liz Smith

***

Good/quick/informative read from CrossFit Invictus:

STRENGTHEN YOUR FOUNDATION TO GET RID OF PAIN & BAD MOVEMENT PATTERNS

Written By Cat Blatner

Do you ever feel like you’re dealing with one ache or pain after another? Whenever an athlete comes to train with me and says they are dealing with any sort of injury, I like to look at the condition of that athlete’s feet! Why you ask? Because our feet are the foundation of almost everything we do and yet, they can still be neglected. It’s important to look at the stability you possess in each foot individually before diagnosing an injury or worse, continuing to repeat bad movement patterns.

This is a very simple test. First I have my athlete stand on a single leg with their knee in perfect alignment with their hips and hold for a minimum of 60 seconds. If this is challenging for them or they complain of cramping in the feet, I know that they are working with a weak foundation.

How can this be strengthened?

Keep it simple. STAND ON ONE LEG MORE OFTEN! I know that seems like a silly or simple answer but that is exactly what you should do. Practice single leg holds and as soon as you are able to hold yourself for 60 seconds with minimal effort, you add instability to your foundation to increase the difficulty. I love to use foam pads to accomplish this task.

Repeat these drills before each training session and if it is extremely hard for you, it would be beneficial to try to add these after your workout as well. When your feet are strong your foundation is stable and therefore it will be much easier to maintain proper movement patterns. Give this a try and see if it helps you!


Conditioning – 4/25

IMG_9248
[hr] 5 Rounds
20 goblet squats
50 double unders
400m run


CF Blog April 25

Strength:

FullSizeRender

Weighted Step-ups 8-8-8-8 (ea. leg)

WOD 1: (from 6/5/14)
In 8 Minutes
40 KB Swings (1.5/1)
40 KB Goblet Squats (1.5/1)
Row with remaining time, score is meters rowed

Rest 4 Min

WOD 2:
AMRAP 4
8 Bumper Plate Ground to Overheads (45/25)
8 Abmat Sit-ups

https://m.youtube.com/watch?v=oABmWLPHK1I

***

T-Nation offers some tips on how to spice up your health:

Tip: 10 Spices That Help You Live Longer

Boost your health and punch your taste buds right in the face with these medicinal spices.
by Mike Sheridan

1 – Turmeric
Curcumin is the main health-boosting compound found in turmeric, and turmeric forms the foundation of curry. It’s an anti-inflammatory so it helps reduce the risk of pretty much every degenerative condition, especially those of the brain, heart, and nervous system.

There’s evidence to suggest that lower rates of Alzheimer’s disease in India (compared to the U.S.) and East Asia (compared to Europe) could be related to greater amounts of turmeric consumption. This is based on curcumin’s ability to cross the blood brain barrier and exhibit a variety of neuroprotective effects.

Curcumin is also a powerful antioxidant, meaning it provides dual protection against disease. Research shows it’s 5-10 times stronger than vitamin C and E when it comes to gobbling up free radicals.

2 – Cinnamon
When you think of cinnamon, think “blood sugar.” It’s one of the best things you can add to your diet to improve insulin sensitivity and glycemic control. A review study from the journal Diabetes Obesity and Metabolism looked at cinnamon’s affect on fasting blood glucose in type 2 diabetics and found reductions ranging from 10-29 percent.

One easy way to add cinnamon to your diet is to put it in your coffee or tea. This will easily put you in the 1-3 gram per day range (1-2 teaspoons) where these benefits lie. It’s also a great spice for adding to other foods. The ever-popular sweet potato and cinnamon combo will light up your taste buds without lighting up your blood sugar.

3 – Garlic
Garlic is like an insurance policy. It protects you against the common cold and other sicknesses, and enhances the overall health of your gastrointestinal tract where disease starts. A regular dose of garlic keeps things balanced in your gut by killing yeast and pathogenic bacteria, and feeding the beneficial microbes that help keep us lean and healthy. Onions and shallots do the same, but what sets garlic apart is its allicin content. Allicin is a compound that’s only released when the garlic cloves are chopped or crushed, so consume it fresh when possible.

4 – Cayenne/Paprika (Peppers)
This spice comes from those little red and green peppers. It’s best known for its ability to fire up your metabolism and get your blood pumping. The high capsaicin content is responsible for the bump in energy expenditure and dilation of blood vessels.

But the real benefit from capsaicin-containing spices is their ability to control hunger. Arguably, this is the bigger driver behind all the positive research on fat loss. A study from the journal Physiology & Behavior split 25 normal weight men and women into two groups. One group received a gram of red pepper spice and the other received none. The spice eaters had a slightly higher core temperature and energy expenditure, and a significantly lower appetite and desire to consume fatty, salty, and sweet foods.

Similarly, a 2009 study showed a significant difference in ghrelin (the hunger hormone) after assigning participants to a capsaicin-containing, or capsaicin-free lunch.

5 – Ginger
Ginger is best known for its anti-inflammatory effects. It helps soothe or calm the muscles of the gastrointestinal system and alleviates nausea and morning sickness. There’s also plenty of research to suggest that ginger is beneficial for arthritic pain and muscle soreness, which wouldn’t be surprising given its anti-inflammatory effects. It also supplies a hefty dose of antioxidants, so you can expect to experience the same protection against diseases, most notably those of the brain and heart.

6 – Cloves
When looking at the more common herbs and spices listed here, ground cloves actually have the highest ORAC value – a measure of antioxidant status – with some indexes suggesting it’s nearly double that of oregano, the next highest gram-for-gram.

Cloves are great for digestion, essentially “warming up the stomach” and encouraging the body to secrete stomach acid (HCL), which is critical for the proper breakdown of food and absorption of the nutrients in it. Cloves also supply a shot of antimicrobial, antifungal, and antiviral oil which disarms potential pathogens and boosts the overall strength and function of the immune and gastrointestinal system.

Despite conventional thinking, a lack of HCL is the reason many struggle with heartburn, indigestion, and other gastrointestinal issues. So, ditch the Maalox and Tums and get some cloves (and apple cider vinegar) in the mix.

7 – Cumin
Cumin is another popular ingredient in curry and is responsible for that delicious taco flavor in Mexican dishes. It’s best to think of cumin as a digestion helper, bacteria fighter, and oxidation preventer. It may also reduce blood glucose and glycation (in diabetic rats), and boost the immune response (in stress-induced mice). But we should probably take that information with a grain of salt.

Read whole article here…


Bootcamp – 4/26

IMG_9245
[hr] 150 jump rope singles
15 dynamic push-ups
125 jump rope singles
12 dynamic push-ups
100 jump rope singles
10 dynamic push-ups
75 jump rope singles
7 dynamic push-ups
50 jump rope singles
5 dynamic push-ups
25 jump rope singles
2 dynamic push-ups


Conditioning – 4/26

IMG_9218
[hr] AMRAP 5 of 10 goblet squats and 10 burpees

—–REST 3 minutes—–

AMRAP 15 of 400m run or 500m row + 20 ball slams + 20 abmat sit-ups


CF Blog April 26

Skill:

FullSizeRender-1

Clean Technique (10 min)

Partner WOD:
“Partner Wes”
800m Plate Run Together (25lb)
Then
14 Rounds (partners alternate rounds – 7 ea.)
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Cleans (185/125)
Then
800m Plate Run Together (25lb)

***

Charlotte Jiu Jitsu Academy

Interested in trying out a Jiu Jitsu class?

Or maybe you’re looking to boost your self confidence and learn practical self defense?

Come try out a free class on the house and learn from coach John aka “Piper” – a black belt in Brazilian Jiu Jitsu and a fantastic instructor.

If after trying the free class you would then like to add Jiu Jitsu to your training arsenal you can do so for a $30/month add on to your current membership plan.

Daytime classes are held M-F:

11am-12pm Fundamentals
12pm-1pm Sparring
Evening classes are held M-Thurs:

7:30pm-8:30pm Fundamentals
8:30-9:30 Sparring

No Gi? No worries!

We have some (clean) Gis available for use if you’d like to try a class out.


Conditioning – 4/27

untitled

Peggy Whitson

Option B

March for Science

Hating on the humanities

Extra

Wikitribune

Freeze over

Fitbit part of an affidavit?

[hr]  EMOM 25 minutes
Minute 1: extreme jacks
Minute 2: plank
Minute 3: burpees
Minute 4: wall sits
Minute 5: sit-ups


CF Blog April 27

Strength:

IMG_4823

Weighted Chin-ups 5-5-3-3-1-1

WOD: (from 3/17/16)
3 Rounds
400m Run
15 K2E
50 Double Unders
2 Rope Climbs

***

News and Notes!!

On Saturday, May 6 come to Ultimate CrossFit to get J.A.K’d Against Cancer! Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.

*

A Note from Miller:

Since 2004, Bianca and I have volunteered with the YMCA’s youth literacy program. Originally known as Project Starfish, the nationally recognized Y Readers program serves students in first through third grade from some of Charlotte’s most fragile neighborhoods who are reading below their designated reading levels. After spending just an hour at the Highland Renaissance summer enrichment program almost 13 years ago, B and I were hooked both by the “campers” in the program (who are some of the sweetest kids you will ever meet) and the Y staff and volunteers who were loving on these kids and pouring into these their lives at a critical point in their development.

While B and I been most closely aligned with Y Readers, the program is just one of several ways that the Y is impacting the Charlotte community through its community outreach efforts. From water safety to disease prevention to college readiness, the Y strengthens our neighborhoods and the people who live here. That’s why on May 9th I’ve decided to publicly shame myself by participating in the annual CK YMCA Benchathon, where I’ll be trying to bench press 50% of my body weight as many times as possible on the basketball court at the CK Y (insert your own joke here).

In exchange for the opportunity to talk smack to me about what will almost assuredly be a deficient effort, I would very much appreciate your support, as 100% of every dollar raised will go directly to supporting Y Readers and the Y’s community outreach efforts. http://ymcac.convio.net/site/TR/AnnualCampaign/General?px=1002397&pg=personal&fr_id=1060

For those of you in Charlotte I would also welcome the opportunity to introduce you to the Y Readers afterschool or summer programs and show you the dramatic impact your donations are having on children across our community– the hour you spend with the kids will become the most impactful hour of your week Thanks in advance for your consideration and support

Matt


Bootcamp – 4/28

IMG_9154
[hr] Partner Medball WoD*: 400m run + 100 sit-up toss to partner + 400m run + 100 squats + 400m run + 100 Russian Twists + 400m run + 100 pendulum tosses + 400m run
*run together with medball


CF Blog April 28

Strength:

IMG_2943

OHS 2-2-2-2-2

WOD:
5 Rounds
10 Alternating DB Snatches (45/30)
10 Hand Release Push-ups
100m Sprint (50m down & back)

Post WOD Group Stretch

***

News and Notes!!

On Saturday, May 6 come to Ultimate CrossFit to get J.A.K’d Against Cancer! Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.

*

A Note from Miller:

Since 2004, Bianca and I have volunteered with the YMCA’s youth literacy program. Originally known as Project Starfish, the nationally recognized Y Readers program serves students in first through third grade from some of Charlotte’s most fragile neighborhoods who are reading below their designated reading levels. After spending just an hour at the Highland Renaissance summer enrichment program almost 13 years ago, B and I were hooked both by the “campers” in the program (who are some of the sweetest kids you will ever meet) and the Y staff and volunteers who were loving on these kids and pouring into these their lives at a critical point in their development.

While B and I been most closely aligned with Y Readers, the program is just one of several ways that the Y is impacting the Charlotte community through its community outreach efforts. From water safety to disease prevention to college readiness, the Y strengthens our neighborhoods and the people who live here. That’s why on May 9th I’ve decided to publicly shame myself by participating in the annual CK YMCA Benchathon, where I’ll be trying to bench press 50% of my body weight as many times as possible on the basketball court at the CK Y (insert your own joke here).

In exchange for the opportunity to talk smack to me about what will almost assuredly be a deficient effort, I would very much appreciate your support, as 100% of every dollar raised will go directly to supporting Y Readers and the Y’s community outreach efforts. http://ymcac.convio.net/site/TR/AnnualCampaign/General?px=1002397&pg=personal&fr_id=1060

For those of you in Charlotte I would also welcome the opportunity to introduce you to the Y Readers afterschool or summer programs and show you the dramatic impact your donations are having on children across our community– the hour you spend with the kids will become the most impactful hour of your week Thanks in advance for your consideration and support

Matt


CF Blog April 29

WOD:

IMG_2954

800m Run
Then
3 Rounds
50 Double Unders
40 Abmat Sit-ups
30 Wall Balls (20/14)
20 Pull-ups
10 HSPU
Then
1000m Row

***

Next Saturday, May 6 come to Ultimate CrossFit to get J.A.K’d Against Cancer! Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.


CF Blog April 30

WOD: (from 3/18/15)

IMG_2965

5 Rounds
6 Box Jumps (30/24)
8 Supine Ring Rows
10 Dynamic Push-ups
12 Ball Slams (AHAP)
1 Min Rest


Bootcamp – May 1

FullSizeRender
[hr] 5 Rounds – 30 seconds on/30 seconds off of lateral lunges + flutter kicks + wall sits + plank + supermans

WoD 2: Hill sprints x 5


Conditioning – May 1

IMG_9050
[hr] Twice through: AMRAP 7’s with 1 minute rest between WoDs:

WoD 1: 10 medball squat & press + 15 box jumps + 20 bicycles + 24 walking lunges

WoD 2: 10 burpees + 15 dips + 20 sit-ups + 24 slam balls


CF Blog May 1

Strength:

IMG_2967

Back Squat
3×3 @80%
2×2 @85%

WOD:
AMRAP 15
12 Wall Ball​(20/14)
9 T2B
6 Squat Clean (155/105)

***

Momma’s Quote of the Week: “Calm mind brings inner strength and self-confidence, so that’s very important for good health.”—Dalai Lama

***

This Saturday, May 6 come to Ultimate CrossFit to get J.A.K’d Against Cancer!

Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.