This article from the Mayo clinic has a great take on intensity. Generally, knowing your own body will help you determine how intensely you ought to push yourself. We all have “off” days where we just aren’t feelin’ it. And that’s okay. Come back a little more motivated the next time. Ultimately, the more intensely you move, the greater your results. How hard are you pushing yourself? More resting than moving? Then pick it up a bit.

Conversely, if you’ve been on vacation or been out several days, maybe Day 1 isn’t the time to go after things 100%. But that intensity is something to keep in mind and strive for. You get out what you put in. And if you’re not showing up regularly… well, that’s another discussion…

From the article:
…think about your reasons for exercising. Do you want to improve your fitness, lose weight, train for a competition, or a combination of these? Your answer will help determine the appropriate level of exercise intensity.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

8/1… WoD: “The 10s” 10 Broad Jumps + 10 Yard Sales + 10 Mountain Climbers + 10 Extreme Jacks + Backwards Jog to start line.


8.2.12 When the magic happens

AG Track 8.2.12 at 6:30 pm

It’s when the magic happens. You will put a deposit into your fitness bank. You will be one workout in better shape than the last.

200-400-600-800 meter

Rest is, a surprise.

Check the blog for any weather-related changes! See your sweaty shiny faces there!


CF Blog August 2

Strength:

Power Clean On-The-Minute for 10 Minutes (First 3 at 80%, next
5 at 85%, last 2 at 90% if you have it in you)

WOD:

25 Minutes to Complete 4 Rounds of:
Max Distance HS Walk, or Max Effort Shoulder Touches or HSPU if you do not have full ROM
DH Pullups
Unbroken Double Unders

Score is max distance, touches, pull-ups and DU per round (record each round)
For total reps

Shoulder Touches: http://www.youtube.com/watch?v=yQOv6nxeG0s

Loving this pic of C-Dub!

Congrats again to all of our athletes who competed in the Vitality Raid this past Saturday and a special THANK YOU to everyone who volunteered their day to help the event run smoothly.  You all are certainly the pride of Ultimate!

And for your viewing pleasure, here’s a little video clip of Chelsea making a 175# clean look easy!!

Chelsea Cleaning 175#


CF WOD August 2

Strength:

Power Clean ¬on-the-minute for 10 minutes (First 3 at 80%, next
5 at 85%,last 2 at 90% if you have it in you)

WOD:

25 minutes to complete 4 Rounds of:
Max Distance HS Walk, or Max Effort Shoulder Touches or HSPU if you do not
have full ROM
DH Pullups
Unbroken Double Unders

Score is max distance, touches, pull-ups and DU per round (record each round)
For total reps


Thursday Randomness:

Where did they film “Dirty Dancing”?
(turns out we’re both right…)

What IF the Olympics had been held in New York City?

No hard work goes untaxed… not even Olympians who medal. Wow.

Machine Washed Cold. A film about making t-shirts. The art. The production. Features the QC’s own Ink Floyd.

The Charlotte B-cycle Program has officially launched. More about it here.

Whole Foods in Charlotte? Opening date set. What does it all mean?

5 Ridiculous Gun Myths that Everyone Believes (thanks to the movies).

The 4th Annual Charlotte Area Farm Tour, brought to you by Know Your Farms.

China blames women’s volleyball weakness on protein weakness. Or, crappy meat and subsequent vegetarianism.

8/2… WoD1: 5 Rounds of 5 Decline Push Ups + 10 Wall Jumps + 15 Hip Thrusters + 1 Hill Run. WoD2: 4 Rounds of 15 Sit Ups + 50 Flutter Kicks + 400m Run.


BC 8/2

8/2… WoD1: 5 Rounds of 5 Decline Push Ups + 10 Wall Jumps + 15 Hip Thrusters + 1 Hill Run. WoD2: 4 Rounds of 15 Sit Ups + 50 Flutter Kicks + 400m Run.


CF Blog August 3

Strength:

Bent Row – 5-5-5-5

*All at 80%, if you don’t know this number try to find
your 5 rep max by the 3rd set and then repeat that on the 4th

WOD:

4 min amrap
10 Kettlebell Swings (2/1.5)
8 Knees to Elbow
6 Burpees
Followed immediately by:

2 min amrap
15 Pushups
10 Slam balls

**Long group stretch post WOD**

Towels are In!!!  (now let’s keep them here!)

Working up a sweat in this summer heat?  Good news, Ultimate has a new towel service to meet your needs!!  You should find the racks bountiful with these absorbent little fellas for your use.  One caveat: they must stay in the gym!!  So when you are done, please go ahead and throw them in the nifty hampers provided for you – do not take them home (if you try, Hirst may tackle you)!  These towels do not belong to us and we will have to replace any that go missing.  Thank you for helping us out with this matter 🙂

 

Happy Birthday, Coach Carter!!!


CF WOD August 3

Strength:

Bent Row – 5-5-5-5

WOD:

4 min amrap
10 Kettlebell Swings (2/1.5)
8 Knees to Elbow
6 Burpees
Followed immediately by:

2 min amrap
15 Pushups
10 Slam balls


BC 8/3

8/3… Running Technique. WoD1: Tabata Jump ‘n Touch + 1000m Run + Repeat total Jump ‘n Touch from Tabata. WoD2: 3 minutes of Max Rep Burpees, separated by 1 minute of Rest.


Running. We can all be better at it. We will continue to develop technique throughout this month.

Some things to we covered this morning:
1. Gravity is your friend – A slight lean forward with ankles hinged can help propel you forward naturally.
2. Pick your feet up with your hamstrings (as you lean forward) instead of reaching them far out in front.
3. Avoid heel striking – try to stay toward the balls of your feet, but not quite on your toes.
4. Run with your shoulders un-tensed and fists un-clenched.
5. Avoid side-to-side swinging of your arms and try to let them move naturally forward and back.

Some of this stuff may seem rudimentary, but simple reminders can help us run more efficiently. Obviously, any adjustments will affect your running in both time and muscle fatigue/soreness. But keep these tips in mind as you continue your running development. Keep practicing…

Back at it next week. See ya then!

8/3… Running Technique. WoD1: Tabata Jump ‘n Touch + 1000m Run + Repeat total Jump ‘n Touch from Tabata. WoD2: 3 minutes of Max Rep Burpees, separated by 1 minute of Rest.


CF Blog August 4

“31 Heroes”
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above.
Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns
from the run, Partner #1 will grab the sandbag and begin their 400m, while
Partner #2 continues work wherever #1 left off.

Score is your total # of reps

The History Behind 31 Heroes (from 31heroes.com)

The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog. Our first event was a fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 people participated, and $300,000 was raised and given directly to the 30 families affected. Through this event we quickly discovered that many of us in the CrossFit community have a strong desire and will to support those that have given the ultimate sacrifice to our country and its citizens. Men and women of our armed forces are giving their lives constantly, sometimes with minimal recognition for their sacrifice or that of their family’s sacrifice. However, when 31 of our brave were killed in action on August 6th, we could not naively standby. For us, the sacrifice of our 31 heroes was a catalyst, driving us to realize that it is our responsibility as Americans to take care of all surviving families of our fallen military heroes. These men and women have died protecting our freedom and in response we will take care of their loved ones. 31Heroes became “The 31Heroes Project”. If it weren’t for the sacrifice these 31 made, we wouldn’t be here, called to action and on this mission. Our gratitude for the sacrifice of the 31 could not be greater and because of it, we are setting out on this task of showing each American family that has had to sacrifice a loved one that we support them and stand behind them. All funds raised will go to programs that support surviving families of all military heroes that have been killed while protecting our freedom.

If you’d like to donate to the project, please follow this link: http://www.31heroes.com/donate/


CF WOD August 4

“31 Heroes”
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above.
Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns
from the run, Partner #1 will grab the sandbag and begin their 400m, while
Partner #2 continues work wherever #1 left off.


CF Blog August 5

Strength:

Romanian Deadlift 5-5-5-5

WOD:

3 Rounds
250m row
10 push-ups
20 ball slams
30 Walking Lunges
40 double unders

Bagpiper to Honor 31 Heroes Before the 9:30 Class

 

Tony doing the 31 Heroes WOD

 

Thank you to everyone who came out yesterday and supported each other through a brutal workout.  You guys all rocked it!!


CF WOD August 5

Strength:

Romanian Deadlift 5-5-5-5

WOD:

3 Rounds
250m row
10 push-ups
20 ball slams
30 Walking Lunges
40 double unders


8.6.12 He^els

8.6.12 @ 6:30PM

He^els = hills. One of my favorite words that a southern accent modifies. Love it!

So let’s run em’.

Every  minute on the minute for 12 minutes, 1 hill sprint (10-20 seconds).

THEN

Every minute on the minute for 10 minutes a FLAT 50-75 meter-ish sprint.

We are working on POWER, and being EXPLOSIVE. And our accents. So bring your friends.


CF Blog August 6

Strength:
Back Squat 3-3-3-3 @80+%

WOD:

3 Rounds
400m Run
10 Dynamic Push-ups
15 Pull-ups
20 Wall Balls

 

Momma’s Quote of the Week:  “The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching.”–Anson Dorrance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

A note from Noor:

Hey guys,

I miss you!!!

I had to get my CrossFit fix out here in Denmark, so I’ve been going to Butcher’s Lab.  It’s great!  Obviously, it’s no Ultimate, but it’ll have to do while I’m out here 😛

Anyway, I brought them a shirt from UCF, and they hung it up on the wall right by their shirt from the Games!  Figured you guys might want to see 🙂

Hope you’re doing well!

-Noor

We miss you, Noor!!!  Come back soon!!


CF WOD August 6

Strength:

Back Squat 3-3-3-3 @80+%

 

WOD:

3 Rounds
400m Run
10 Dynamic Push-ups
15 Pull-ups
20 Wall Balls


BC 8/6

8/6… HardCORE Tabata:  Mountain Climbers, Kayak, Fire Hydrants, Flutter Kicks. Score is total reps.


Do we need a new challenge? A group challenge… hmmm… what could it be. Thoughts? Suggestions? I have a couple thoughts, but I’d love to hear others. Spit ’em…

8/6… HardCORE Tabata:  Mountain Climbers, Kayak, Fire Hydrants, Flutter Kicks.


CF Blog August 7

WOD: AMRAP 20

5 Shoulder to Overhead (185/125)
100yd Farmer’s Walk (2/1.5)
10 Box Jumps (30/24)
250m Row
10 GHD Sit-ups

Check out this pic of Eric F. with Kelly Starrett out in San Fran!  Cool stuff.  In case you haven’t heard of Kelly, a.k.a., KStar, he is a physical therapist and Crossfit trainer who also happens to maintain one of the most invaluable Crossfit resources available – a blog about mobility.

Did you know that as crossfitters, one of the most important things we can do is mobility work?  It’s true – it’s right up there with making good nutritional choices and getting our arses up off of the couch!  Think about it, regardless of when you WOD, whether you’re coming from bed or from a day in your office chair, you can’t expect to just pop into the gym to tackle workouts without some prep work.  Of course we always program in warm-ups to condition muscle groups that will be used for the workouts each day, but that may not be enough (hint: it isn’t).

The workouts that we do in the gym each day are incredibly taxing on our muscles and joints and quite frankly, they’re not getting any easier.  As new skills and higher loads become the norm, we continue to demand more and more of our bodies.  And, if you’re not taking care of your bodies, don’t be surprised if they start rebelling in the form of injuries, aches and pains.  Many times you’ll find that injuries are the result of your body overcompensating for some other weakness or lack of mobility that can be addressed through regular exercises or drills.

So how do you get started with mobility work?  Easy.  We have a variety of resources and tools at your disposal.  We have numerous foam rollers, a new bucket full of lacrosse balls (for you to develop a love/hate relationship with), and those bands you have been using for pull-up assistance are amazing mobility tools as well – what’s more, we’ve got mobility certified trainers to show you how to use them!  Or, you can check out http://www.mobilitywod.com/ for more specific exercises/ideas that can be done either at the gym or at home with minimal equipment.

If you are nursing an injury, I cannot stress the importance of ICE.  Simple ice can do some truly remarkable work on injuries.  Coupled with fish oil (we sell the Stronger Faster Healthier brand at the gym) and anti-inflammatories (under the guidance of your doctor), you’ve got yourself the trifecta of injury management.  Add to that mobility work and you’re on your way to not only managing, but also preventing future injuries!  Winning!

If you need additional mobility work or resources, check out MOGA Charlotte – UCF members can attend complimentary classes on Wednesdays at 6:45pm and Fridays at 6:00am.  Or if you’re looking to address specific injuries or concerns, many of us from the gym go to see Joe Tedesco over at Architech Sports – you may remember his mobility seminar at the gym a few months back.

Good luck on your journey to becoming Supple Leopards!


CF WOD August 7

WOD: AMRAP 20

5 Shoulder to Overhead (185/125)
100yd Farmer’s Walk (2/1.5)
10 Box Jumps (30/24)
250m Row
10 GHD Sit-ups


BC 8/7

8/7… SPEED: Prowler. WoD: 21-15-9 Bodyweight Rows + Dips + Push Ups.


8/7… SPEED: Prowler. WoD: 21-15-9 Bodyweight Rows + Dips + Push Ups.


CF Blog August 8

Strength:
Deadlift 5-3-3-1

Speed:
10x25m Band Sprints

Cash Out:
3 x 10 Toes 2 Bar
1 min left side plank
1 min right side plank
2 min plank


 

Check out the pics of some of our hardworking peeps as they tackled the “31Heroes” WOD!
(Clockwise from the top: Paul, Lisa, Beth, & Matthew) 

For those interested in a 31Heroes update, as of Monday afternoon, approximately $320,000 has been raised thanks to the 479 affiliates and 8,200+ athletes that participated.  If you would still like to contribute and score a t-shirt, registration remains open through September 3rd!!  Just go to http://www.31Heroes.com

In other news, if you haven’t already registered for Integrity’s Revenge, what are you waiting for??  We have a big contingent from Ultimate heading down so it should be a great time with lots of friendly faces for some fun and support.  Plus, they’ve added a scaled division for teams as well as individuals, for those who were a bit unsure about the RX division…and I heard a rumor that THE Boone Duwel is looking for a partner. 😉

And, don’t forget, MOGA tonight at 6:45!  Go get your mobility on!!


CF WOD August 8

Strength:
Deadlift 5-3-3-1

Speed:
10x25m Band Sprints

Cash Out:
3 x 10 Toes 2 Bar
1 min left side plank
1 min right side plank
2 min plank


I’ve been sittin’ on a few food-related links, so let’s call today Food Notes: A Collection.

Gluten-free is NOT healthy. Read.

When “listening to your body” doesn’t work. Read.

Glucose deprivation kills cancer cells. Read.

Is your problem gluten? Or faddish eating? Read.

Gluten or gluten-free? Fad or epidemic? Read.

The mutant strength of GMO corn. Read.

The last days of the low-fat diet (fad). Read.

Can athletes perform well on a vegan diet? Read.

Future foods: What will we be eating in 20 years. Read.

Fake chicken so good it’ll freak you out. Read.

 

8/8… SKILL: Handstand Practice. WoD: 21-15-9 Ball Slams + OHWL w/ plate + Box Jump. CASH OUT: 3 x 5 Toes 2 Bar +  1 min left side plank + 1 min right side plank + 2 min plank


BC 8/8

8/8… SKILL: Handstand Practice. WoD: 21-15-9 Ball Slams + OHWL w/ plate + Box Jump. CASH OUT: 3 x 5 Toes 2 Bar +  1 min left side plank + 1 min right side plank + 2 min plank


8.9.12 the WOD and the WHY

Monday night crew post-WOD playtime!

AG Track at 6:30PM Thursday night (check back in the comments section and/or facebook for any weather-related changes).

3 x 5 minutes of:

Running the straightaways at 85%

Jogging the curves at 50%.

Goal of this WOD: To teach you to recover while you are still moving. It’s much easier to recover when you are standing still, but let’s challenge you to practice bringing your heart rate and breathing down while you are still moving!


CF Blog August 9

WOD:
“GI Jane”
100 Burpee Pull-ups

 

 

 

 

 

 

 

 

 

“Trust us, we play doctors on TV”

In Defense of Icing (the frozen water kind, not cake topping deliciousness)

Yesterday, (on the heels of my post regarding mobility and the importance of icing), MobilityWOD posted this article http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html, momentarily stunning the icing community.  In my own state of confusion, I turned to Aaron Hewitt and Joe Tedesco for a more educated understanding of the post.  Here’s what they had to say:

 Joe:
“A little over-simplified. Ice is used to break the pain and spasm cycle. Spasm occurs as a reflex after an injury.  You break the pain- this leads to less spasm and vice versa. Heat is also used to break the pain spasm cycle.

Inflammation occurs within the first 72 hours of injury. You need this to occur in order to heal. The pressure from the inflammation leads to the pain and therefore the spasm and muscle shutdown/weakness. Ice, with compression and muscle contraction, acts to minimize pain, reduce spasm, and facilitate muscle contraction by breaking the cycle. Ice is used to minimize future swelling by slowing metabolism at injury site.  This may be the point where each is different.

Muscle contraction compression and movement allows this reduction in swelling to happen as well. Heat should be started after 72 hours to bring blood to area to help healing – along with active contraction and compression to rid of swelling.

Again, each person will be different in their response to injury. All injuries have pain, not all have swelling, especially chronic ones. These require heat to bring more blood flow and even creating inflammation to help heal.

In conclusion, you may need ice or NSAIDs to break pain spasm Cycle and you can’t go wrong with muscle contraction, compression, elevation.”

~Joe Tedesco
Doctor of Physical Therapy
Architech Sports and Physical Therapy

Aaron, had a more animated response to the article (which is so unlike him 😉 ):

Issue #1
“When ice is applied to a body part for a prolonged period, nearby lymphatic vessels begin to dramatically increase their permeability (lymphatic vessels are ‘dead-end’ tubes which ordinarily help carry excess tissue fluids back into the cardiovascular system). As lymphatic permeability is enhanced, large amounts of fluid begin to pour from the lymphatics ‘in the wrong direction’ (into the injured area), increasing the amount of local swelling and pressure and potentially contributing to greater pain.” The use of Cryotherapy in Sports Injuries,’ Sports Medicine, Vol. 3. pp. 398-414, 1986

Quoting a portion of a study and twisting the results is a “no-no”. The study does show decreased lympatics with cyrotherapy (icing) with sessions lasting >30min. I’ll buy that argument. But this same study (and numerous other studies not cited) will show that icing 10-15 min does indeed decrease muscular spasm and significantly decrease pain. (Oh my gosh! I’ll feel better? What a concept!)

 Issue #2
The study that MobilityWOD cites is done poorly. It’s a meta-analysis of several studies ranging from people post-operative from rotator cuff surgery to trauma induced piglets (yes baby pigs). There is no standardization throughout the studies. Most of the studies reviewed talked of a “single dose cryotherapy.” I wouldn’t anticipate miraculous findings after one dose. (What?! My backsquat didn’t increase after my one session last week?) Furthermore, in one of the studies from the meta-analysis the outcomes were positive (decreased pain, return to function), if optimal treatment algorithms were followed (early use of ice, no prolonged use of ice, regular use of ice).

In MobilityWOD’s defense, nobody wants to sponsor a study about ice. There is no $$ in it. To do a large scale study you need a lot of participants to follow strict guidelines and I doubt the ice industry is really that interested…

Issue #3
Why no literature citations on “people not taking anti-inflammatories”? Because it’s not there. They work.

Issue #4
If you promote the idea that short term inflammation is a good thing and leads to a natural healing response, you are going to have a tough time convincing me that normal lymphatic response to the same injury is abnormal and needs to be treated with compression. You can’t argue a generalization yet exclude another.

My 2 cents:
Acute injury.  Ice. 10-15 minutes. Every hour for the first 72 hours. Compression if feasible. Short term NSAIDs (2-4 weeks). Gentle, pain-free range of motion after the acute phase (>72h). After 3-4days progress to warm/hot packs. Continue till pain resolves. Injuries lasting >4-6 weeks need to see a professional.”

~Aaron Hewitt
Former Athletic Trainer – Minnesota Vikings, National Football League
Physician Assistant – Sports Medicine, OrthoCarolina

Well, sufficiently confused?

I think part of what it comes down to is how quickly you want to get back into the swing of things – if you have the time, patience and desire for a longer term healing process, then by all means, try out options other than cryotherapy and find what works for you.  If, however, you’re an athlete looking to get back to training or prep for competitions, ice and anti-anflammatories have certainly been known to facilitate a faster healing process to get you back in the game.  For me personally, until more research comes out, I’m going to go with my old tried and true method of ice and compression.

Fish oil, anyone?

 


CF WOD August 9

WOD:

“GI Jane”
100 Burpee Pull-ups

 


BC 8/9

8/9… AMRAP18 of 25 Sit Ups + 25 Squats + Long Hill Sprint. Then 100 Reps (Push Ups / Dips).


Random Notes is here! Spread link love!

Finally. Science has proved that Luke Skywalker would/should have died in the Tauntaun’s belly. Duh.

Arcades… back and more popular than ever!?!

Matthias Steiner drops 432 Pounds on his head. Then walks away.

Speaking of Olympics, ready for the 2016 Rio gear? Check some out.

The Silent Wonder Years.

Panoramas from Mars. Bam!

Mitch Hedberg’s wife on his writing process in this documentary.

When not to listen to your body. Part 2.

A really thin wallet.

Why we no longer feel rested after vacations.

32 ways to savor (the remainder of) summer with slow living.

8/9… AMRAP18 of 25 Sit Ups + 25 Squats + Long Hill Sprint. Then 100 Reps (Push Ups / Dips).


CF Blog August 10

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

WOD: 10-8-6-4-2
Power Snatch (115/75)
Ring Dips
Pistols

 

 

 

 

 

 


Some HSPU action

 

A note from Beth and Breeze about MOGA classes:

Hi UCF!
We are ecstatic that so many of you are joining us for Moga on Wednesday’s and Friday’s!!  It’s great to see everyone and we hope that you are and will continue to see the benefits of STRETCHING….especially because we work our bodies so hard every single day/week.
That being said, there are a couple of house keeping items we need to emphasize:
  1. PRE-REGISTER for class.  Call (980-224-7172), email (info@mogacharlotte.com), or text one of us at least a couple hours before class starts.  We have a limited amount space and want to make sure everyone has enough room and it also helps us see individuals better to make sure everyone is in proper alignment.
  2. Arrive 15 minutes early.  Gives you and us plenty of time to sign everyone in and get things set up so we can start on time.
  3. Use INSIDE VOICES when you are waiting in lobby.  There is a class going on upstairs and we need to show them respect 🙂
  4. Clean up props and put back in cubbies/closet NEATLY.  We have classes the next morning and we need to have the studio presentable.
I think that’s all for now 🙂
We love the energy that you all bring to class and to the studio and hope that you guys continue to come!!
xoxo,
Beth and Breeze

CF WOD August 10

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

WOD: 10-8-6-4-2
Power Snatch (115/75)
Ring Dips
Pistols


First there was this.
(from Kelly Starrett)

Then there was this.
(from Joe Tedesco and our own Aaron Hewitt)

Your thoughts?

Best of luck to Boone-doggle (and all the other UCF’ers) as he runs the Sea Wheeze Half Marathon in Vancouver Saturday.

Also, need more to do to kill some time today? Check out Wednesday‘s and Thursday‘s blogs.

Amber and modpaleo got a shout-out on the Creative Loafing blog. So, that’s where she’s been…

Have a great weekend!

8/10… WoD: In Teams of 2 Complete:  500m Partner Row* + 50 Wall Balls + 50 Burpees + 50 Squats + 200 Jump Rope + 50 HR Push Ups + 200 Jump Rope + 50 Squats + 50 Burpees + 50 Wall Balls + 500m Partner Row*. One partner works at a time. *During row, partner not rowing is holding Dumb Bell (35/20).


BC 8/10

8/10… WoD: In Teams of 2 Complete:  500m Partner Row* + 50 Wall Balls + 50 Burpees + 50 Squats + 200 Jump Rope + 50 HR Push Ups + 200 Jump Rope + 50 Squats + 50 Burpees + 50 Wall Balls + 500m Partner Row*. One partner works at a time. *During row, partner not rowing is holding Dumb Bell (35/20).


CF Blog August 11

WOD:
2 Rounds
800m Run
5 Renegade Rows (35/25)
20 Wall Balls (20/14)
5 Bear Complex (135/95)
10 Over the Box Jumps (24/20)

 

 

 

 

 

 

 


Amber Getting her Cook on!

Check out Amber and ModPaleo in the latest edition of Creative Loafing!!

We are super proud of you, Amber!!

http://clclt.com/eatmycharlotte/archives/2012/08/07/local-discovery-csa-meets-private-chef-in-this-modern-cavegirls-delivery-service

 

Good luck to all of our members and friends at Lululemon with the SeaWheeze Half-Marathon this weekend.  You have all been training hard – good luck and have fun in Vancouver!!


CF WOD August 11

WOD:
2 Rounds
800m Run
5 Renegade Rows (35/25)
20 Wall Balls (20/14)
5 Bear Complex (135/95)
10 Over the Box Jumps (24/20)


CF Blog August 12

WOD: Partner WOD
60 Power Cleans (155/105)
70 DB Thrusters (30/20)
800m Sandbag Run (45/25) *switch every 200m – running 2 400’s*
90 KB Swings (1.5/1)
100 Double Unders each

*Split reps as needed. Except both partners do 100 double unders at the end.

 

 

 

 

 

 

 

Getting Work Done!

Have you guys checked out our new tees and tanks?  Grab one while they’re available!!

select sizes also available in teal Men’s and Women’s styles in a variety of colors available

CF WOD August 12

WOD: Partner WOD
60 Power Cleans (155/105)
70 DB Thrusters (30/20)
800m Sandbag Run (45/25) *switch every 200m – running 2 400’s*
90 KB Swings (1.5/1)
100 Double Unders each

*Split reps as needed. Except both partners do 100 double unders at the end.


8.13.12 TT

1 mile TIME TRIAL

Let’s run a mile on Monday, as FAST as POSSIBLE. Then, in 6 weeks, let’s run ANOTHER mile. We’ll see if you improve. Measuring progress is one of the best motivators, so let’s see if your frequency at Endurance is/will be paying off.

AG TRACK at 6:30 PM, Monday night.

 


CF Blog August 13

Strength: Clean and Jerk 1-1-1-1-1-1-1

WOD: “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

*If you’re shooting to “RX” this workout, make sure that your chest (nipple line and above) and not your hips makes contact with the ground on push-ups

Momma’s Quote of the Week:  “In the world there are believers and then there are non-believers. For all of you non-believers out there, I have something to say to you…never underestimate the heart of a champion.”–Rudy Tom Johnavich

If you didn’t get a chance to see him, Coach Ryan Nance turned the big 4-0 this weekend!!  Make sure you wish him a happy birthday if you bump into him this week!!!

 

 

 

 

 

 

 

 

Yesterday, Nick and I took the kids to ride scooters over at the newly opened, Little Sugar Creek Greenway.  If you haven’t been yet, you should definitely check it out.  It has some great paved pathways to walk, run or bike and some green spaces if you wanted to do some outdoor workouts or yoga.  It extends from CPCC all the way to the Park Road Shopping Center with lots of local Charlotte hot spots in between.  We chose to park by Metropolitan Ave. so that we could poke around some shops when we had our fill of tired/hot kiddo complaints 😉

For more info on the new greenway, check out this link: http://www.charmeck.org/mecklenburg/county/ParkandRec/Greenways/LittleSugarCreekGreenway/Pages/LittleSugarCreekGreenwayStreamRestoration.aspx


CF WOD August 13

Strength: Clean and Jerk 1-1-1-1-1-1-1

WOD: “Cindy”

AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats


BC 8/13

8/13… SPEED1: OTM Hill Sprints x12. SPEED2: OTM 50m Sprints x10. CASH OUT: 75 Reps (push up, sit up… partition as desired)


Today’s workout is “borrowed” from our Endurance friends. Thanks for the workout, Cam 😉

So, we’re thinking of having a little Bootcamp get together. How does Thursday of next week sound? That’s August 23rd. Kennedy’s, Thirsty Beaver, Jackalope Jacks… somewhere like that. Low key. Just a couple hours where we can hang out without sweat, grass and darkness. Of course, we’ll keep it to an early finish, so we don’t have any Friday morning hangovers that might get in the way of BC…

8/13… SPEED1: OTM Hill Sprints x12. SPEED2: OTM 50m Sprints x10. CASH OUT: 75 Reps (push up, sit up… partition as desired)


CF Blog August 14

Skill: DU’s/max rep unbroken DU’s

WOD:
3 Rounds
400m run
10 HSPU
25 Double Unders
25 abmat sit ups

 

 

 

 

 

 

 

 

 

 

 

“I got a fever, and the only prescription is more kettlebell”

Recently, I’ve had a few people ask about investing in some home-gym equipment to have handy when they can’t make it to class due to a conflict with work, kids, or travel (or any other curveball life may pitch).  When asked which piece of equipment I thought was the most essential, I could think of no better answer than the kettlebell.

One of the greatest aspects of the kettlebell is its versitility.  You can swing it, squat it, lift it, snatch it – use it for weighted walks or pull-ups and even get to work on those Turkish get-ups.  And, because kettlebells are available in a variety of sizes, you can go heavier if you’re looking to score more of a strength workout or lighter for more of a conditioning workout.  The possibilities seem endless.

The other great feature of the kettlebell is that it is not as bulky or as cumbersome as other equipment, meaning that it can tuck away nicely (even in an apartment) and is very portable.  If you’re traveling by car, a kettlebell makes for a great on-the-go workout.  Couple it with any bodyweight exercise (think push-ups, pull-ups, squats) or monostructural exercise (running, double-unders) and you’ve got yourself a WOD that can really pack a punch.

Lastly, as far as gym equipment goes, kettlebells are very affordable for what they offer.  You can check them out here on the MuscleDriver website:

http://www.muscledriverusa.com/Blue-Series-Kettlebells-kg_c_709.html

Happy Pooding!

 

 


CF WOD August 14

Skill: DU’s/max rep unbroken DU’s

WOD:
3 Rounds
400m run
10 HSPU
25 Double Unders
25 abmat sit ups


Change of plans.

I was going to post an article about running hills that someone mentioned yesterday (from Men’s Health)… but I read it and it talked extensively about how to run “hills” on a treadmill. So, I can’t condone that. The running hills part, absolutely. How it’s good for muscle development, speed, endurance, etc… absolutely. But not the treadmill part. With it’s ease of selecting incline grades. I mean, if you’re stuck in a hotel and it’s snowed for 5 days straight and the stairs at the end of the hallways are blocked for some reason, too… then maybe you should look at the treadmill. Until then, use your body. Not machines.

So, instead of that article, I’ll post this article. Recognize any of this advice? Controlling your own body in real space is always better (and more realistic) than a machine controlling your body for you in it’s limited, confined and restricted space.

Come to bootcamp. Work hard. End of lecture.

8/14… WoD1: 50-40-30-20-10 Lunges + 10-20-30-40-50 Sit Ups. WoD2: 5 Rounds of 5 Burpee Wall Jumps + “Chute”/Stair Run.


8/14… WoD1: 50-40-30-20-10 Lunges + 10-20-30-40-50 Sit Ups. WoD2: 5 Rounds of 5 Burpee Wall Jumps + “Chute”/Stair Run.


CF Blog August 15

WOD:

50 OHWL (30/20)
20 Ball Slams (30/20)
50 Press (45/35)
20 KB Snatch (1.5/1)
500 M Row
20 OHS (45/35)
50 Back Ext
20 KBSDLHP (1.5/1)
50 OHWL (30/20)

Please welcome to the Ultimate Family,
Emerson Marie Ullstad.
8lbs 12oz and 20 3/4″
born 8/13/12 at 2:51 pm

 

 

 

 

 

 

Congrats to Christa and Claus on their beautiful baby, Emerson.  Christa’s been in the gym working hard right up to the end of her pregnancy!


CF WOD August 15

WOD:

50 OHWL (30/20)
20 Ball Slams (30/20)
50 Press (45/35)
20 KB Snatch (1.5/1)
500 M Row
20 OHS (45/35)
50 Back Ext
20 KBSDLHP (1.5/1)
50 OHWL (30/20)


BC 8/15

8/15… AMRAP20 of 400m Run + 100 Jump Rope + 50 Kayaks.


It’s been mentioned here before… It’s late in the summer and the damage may have already been done. But it’s never too late to stop wearing flip flops. As with most things, I can’t say it better than the experts, so I’ll simply let Kelly Starrett do his thing (video above).

I bring this up because I’ve had 3 different people mention foot, ankle or calf issues this week who wear flip flops a lot of the time. And their chiro / PTs / docs have all mentioned this very thing. Say NO to flip flops!

8/15… AMRAP20 of 400m Run + 100 Jump Rope + 50 Kayaks.


8.15.12 Something for everyone

 

Post run core work. Check out Sherra’s guns, must’ve been the mile run.

AG track at 6:30 PM

We have some longer sprints and some shorter sprints for you this evening. Let’s get out there and make you all faster and fitter (picture me with pom-poms in hand jumping up and down).

400 meters x 2

200 meters x 4

100 meters x 6

There were quite a few faces out there Monday night and it was AWESOME! Come back and bring your friends!

 Please join us after MONDAY night’s class to grab a bite at Earthfare a mile down the road and talk about how great we all are.


CF Blog August 16

Strength: Back Squat 5-5-5-5

WOD:
4 Rounds
5 Bent over rows (135/95)
10 Floor wipers   (135/95)
10 Burpee box jumps (24/20)
1 Rope climb
200 M Sprint

 

 

 

 

 

 

 

 

 

 

In the Spirit of the Games:

If you’re like me, over the past couple of weeks, you’ve been glued to the TV, surfing the web or monitoring social media for updates on the Olympics.  But on Sunday night, as London ceremoniously passed the torch onto Rio and Russell Brand heralded his rendition of “I am the Walrus,” the 30th Olympiad came to a close.  While consoling myself in the glow of “Shark Week,” I’ve been reflecting on what took place over the course of the past couple of weeks.  Truly astonishing feats were met – Phelps winning his record number of medals, Usain Bolt proving his title of “fastest man alive,” Oscar Pistorius inspiring the world over – it was such an honor to witness all of this.  But, I have to admit; amid the brilliance of human triumph were a few moments that took me by surprise, and not in a good way, but because they proved to be the antithesis of the Olympic Spirit.  Here are my thoughts:

Overall, I was astonished by the commentators.  As I watched the opening ceremonies in delighted anticipation, I found the commentators to be borderline xenophobic as the parade of nations unfolded.  As each country entered the arena it seemed to become subject to American prejudice – from uniforms, to the number of athletes, even the country name, “there are some countries whose names just make you smile,” the commentators portrayed Americans as ignorant elitists.  In an attempt at wit, Bob Costas even remarked, “not a country I would be visiting anytime soon.”  McKayla’s not impressed. 

Additionally, I found the negativity that permeated the broadcasts to be overwhelming, especially in the sports of diving and gymnastics.  Granted, these are experts in their fields and it is their job to point out the various sports’ subtle nuances that would otherwise be lost on the audience, but this year the commentators just seemed aggressive.  And when the subject is a 16-year-old girl who has just had her dreams shattered, it kind of leaves a bad taste in your mouth.

This brings me to our Fabulous Five – the US Women’s Gymnastics Team.  I think we were all shocked (or as shocked as you can be when you only follow a sport for 2 weeks every four years) when Gabby Douglas took home the all-around gold instead of the favored Jordyn Wieber (who failed to qualify for the individual competition), and McKayla Maroney failed to capture her much anticipated gold medal in the vault.  Shocking, sure, but what I couldn’t wrap my head around was why the media thrived on the tears of these young ladies.  Surely there were other events that could have scored some air-time over the devastated tears of teenage girls?  Like the OTHER USA women’s beach volleyball team?

What, you didn’t realize that the USA fielded two teams?  Don’t feel bad; Nick and I didn’t come to this realization until right before the gold medal game.  It was just a disappointing lack of coverage for our Silver Medal winning team.  Of course, you can’t deny that watching Walsh-Jennings and May-Treanor dominate beach volleyball once again was pretty amazing!  As a side note, I love that Misty May Treanor attacked the cameras after every win to rattle off a list of people (I swear she knew at least 30 people that shared a birthday after the first game).

Finally, if you don’t traditionally follow track and field, but have seen ample pictures of Lolo Jones gracing the covers of magazines or endorsing any number of products over the past few months – don’t believe the hype.  After her stumble on the 100m hurdles in Beijing, the media played up London 2012 as Lolo’s chance at redemption.  With her good looks and compelling backstory, Jones became a favorite of the nation – and I admit, I was suckered in just like everyone else.  However, if you do follow track and field, you understand what a disservice all of this publicity has been to Jones’ teammates, particularly Dawn Harper.  For, it was Harper, not Jones, who was favored to win the 100m hurdles in Beijing and Harper who came away with the gold medal in the event in 2008, and the silver medal in this year’s games, while Lolo Jones finished with a respectable fourth place.  I am curious to hear some opinions on this article, in which Lolo Jones drew comparisons to Anna Kournikova: http://www.nytimes.com/2012/08/05/sports/olympics/olympian-lolo-jones-draws-attention-to-beauty-not-achievement.html?_r=1

I’m interested to hear what Olympic moments surprised you the most?  And absolutely feel free to disagree with me; after all, we only become experts at these sports for a fleeting moment once every four years.


CF WOD August 16

Strength: Back Squat 5-5-5-5

WOD:
4 Rounds
5 Bent over rows (135/95)
10 Floor wipers   (135/95)
10 Burpee box jumps (24/20)
1 Rope climb
200 M Sprint


BC 8/16

8/16… WoD: AMRAP20: 10 Squats + 400m Run + 10 Bar Rows + Hill Sprint. Pause between Bar Rows and Hill Sprint / Hill Sprint and Squats if necessary for Max Effort. CASH OUT: 5 minutes of 30/20/10 sec of Jump ‘n Touch / Wall Sit / Rest.


Random Notes Thursday. GO!!

Are you a Little Lebowski Urban Achiever? Prove it to the world.

Facebook’s got a Killer Body. And a “butter face”.

It’s almost fall. Leaves will be falling. Gutters will get clogged. Don’t clean ’em by hand up on that ladder… let a robot do it for you. Then use this as you admire the robot’s job well done.

8 Healthy Fast Food Chains. We need one here…

Blogger, Facebook, Twitter… Medium?

Femto-photography visualizes the world in one trillion frames per second. Could be great… could be more info than we really need. What does that mean, by comparison?

Did you hear about the egg scare? That eating eggs is as bad for you as smoking cigarettes? Don’t worry, here is a rebuttal from Mark Sisson.

Can obesity increase the risk of car accidents?

Apple to display live television?

Explaining the Beatles to a whole new generation.

Optimist vs. Pessimist.

8/16… WoD: AMRAP20: 10 Squats + 400m Run + 10 Bar Rows + Hill Sprint. Pause between Bar Rows and Hill Sprint / Hill Sprint and Squats if necessary for Max Effort. CASH OUT: 5 minutes of 30/20/10 sec of Jump ‘n Touch / Wall Sit / Rest.


From time to time, we like to highlight some of our members and their businesses. Next up, Sweet Diesel Designs…

Name: Bianca Miller

Name of Business: Sweet Diesel Designs

How long have you been Crossfitting: 2 years.

Favorite Workout: 15-20 minutes metcons and push press.

Least Favorite Workout: Anything with Double Unders (they are my nemesis…though I am finally figuring them out!).

Describe your business: I specialize in creating high end handmade framed clutches. My favorite material to work with is burn-out textured fabric, though recently I have branched out and am experimenting with leather and other textiles. Several of my standard designs have been inspired by “strong women” from the gym, including “The
Lizzy,” “The Cameron,” “Boots” (Amber) and “The Snatch Dragon” (Mie) to name a few. I also enjoy creating custom designs for both everyday wear and special occasions like weddings. Finally, I recently expanded into quilts and several other hand stitched

How long have you been doing it: Since July 2011.

Location: Miller Mansion 🙂

Website: sweetdieseldesigns.com

Contact: bianca@sweetdieseldesigns.com


CF Blog August 17

Strength: Weighted Pull Ups 3-3-3-3

WOD:
4 Rounds – Pick the heaviest weight you can Clean and Push Press.  Use
one weight for all movements.

3 Deadlifts – Stop each Rep
5 Power Cleans
7 Push Press
20 Double Unders

Great Read from Crossfit Southbay:

Let’s talk about double unders.  Many of you are still working towards you first one.  Others are working towards making them more consisent. Wherever you are in your double under progress, there are a few basic fundamentals that will help you develop or improve this skill.

1. Relax. It?s a lot easier to maintain rhythm and timing when you?re relaxed. And you won?t get tired as quickly. The rope doesn?t need to travel at the speed of light, just fast enough to make two revolutions per jump. Also, if you tense up while trying to spin the rope faster, chances are you will change the shape/length of the rope and hit your feet. 

2. Use your wrists to spin the rope. I?m not saying your arms shouldn?t move at all, but the movement should be driven primarily by the wrist. It?s a lot easier to change the speed of the rope with your wrists rather than your shoulder. 

3. Maintain a neutral body position. There?s that hollow body position again. Hop on the balls of your feet and let your heels ?kiss? the ground on each landing. Try not to break at the knees or hips. It?s not only inefficient, but also likely to cause you to mess up. 

4.  Focus on a point in front of you and stay in one place. Try not to rotate or hop backwards or forward. This, too, increases your chances of hitting your feet with the rope.

Easier said than done?I got it.  With that said, I admittedly have not had much success getting people double unders. I feel like I?ve heard and used every cue and tip under the sun, but they just haven?t been working as much as I would expect. So recently, I have been looking for different ways to help people turn their single unders into doubles. I found some good stuff and since I know a lot of you practice your double unders at home, I thought I?d share it with you all of you. 

Here are a couple tips from Rx Jump Ropes on how to double under: 

Turning the rope 

Use your small muscles to turn the rope. The most efficient rope turns are generated with a light elbow snap to quick wrist circle. Similar to cracking a whip. The ideal arm positioning is with elbows in close to your ribs and forearms angled out and slightly forward.  The motion should be quick and relaxed with a light grip. 

As fatigue sets in it is common for  the elbows to begin to straighten and the bigger muscles come into play. Shoulder turns are less efficient but still adequate enough to keep the rope turning. 

Use the best muscles for the job. Bigger is not always better. 

Visualize 

Visualize your rope as a hamster wheel as it circles around you. Your hands should be positioned at the center point of the wheel. This would place most people?s hands right at belt height with your elbows in close to your sides. 

With the proper sized rope this should allow approximately 10 to 12 inches of clearance overhead. Lowering your hands below the belt line will reduce your overhead clearance and create too much slack at the bottom out point on the ground. 

For the proper bottom out point 10 to 12 inches in front of your toes move your hands slightly forward of your front pockets. Positioning your hands directly at your sides will increase your chances of pulling the rope into your toes. Which is where most misses occur. 

And here are a few common mistakes and how to fix them: 

Scare Crow Arms 

Poor arm positioning is where the elbows are out and away from your ribs and hands held higher than your horizontal axis. This will also lead to premature shoulder fatigue. 

Let your arms hang down relaxed at your sides. Bend your elbows and bring your hands up to about waist height near your horizontal axis. This is the optimal position to make tight wrist circles. 

Stiff Wrists and Handles Up 

This is a very common fault where your wrists are kept firm and handles are kept predominantly upward or straight out to the sides at all times. This will reduce the clearance at the bottom-out point before the toes. 

Let your wrists act as the primary swivel always rotating around and most importantly pointing downward as the rope reaches the bottom-out point.  Imagine the same snappy wrist action that you?d use to cast a fishing rod or crack a whip. 

Anchor Point Behind Your Body 

Your hands act as both the anchor and axis point to the rope. Where you position them dictates where the bottom-out point in front of your feet will be.  Hands behind the centerline of your vertical axis will pull the bottom-out point into your toes. 

Try to keep your hands anchored closer to your frontal plane just outside your pockets. This will help ensure that the bottom out point remains consistent at about 12 inches in front of your toes, which will allow ample time to bound out of the way as the rope passes under your feet


CF WOD August 17

Strength: Weighted Pull Ups 3-3-3-3

4 Rounds – Pick the heaviest weight you can Clean and Push Press.  Use
one weight for all movements.

3 Deadlifts – Stop each Rep
5 Power Cleans
7 Push Press
20 Double Under


Two items I saw on the Facebook machine this morning that I thought I’d share. And one “guerilla” ad that my buddy T shared with me some time ago.

 

 

 

Have a great weekend!

8/17… WoD: 5 min Stair Run Circuit + 4 min Wall Jumps + 3 min Dips + 2 min Burpees + 1 min Star Jacks, each round separated by 1 min rest. CASH OUT: 30 Bird Dogs + 10 Push Ups + 30 Bird Dogs. Then 50 Flutter Kicks + 25 Sit Ups.


BC 8/17

8/17… WoD: 5 min Stair Run Circuit + 4 min Wall Jumps + 3 min Dips + 2 min Burpees + 1 min Star Jacks, each round separated by 1 min rest. CASH OUT: 30 Bird Dogs + 10 Push Ups + 30 Bird Dogs. Then 50 Flutter Kicks + 25 Sit Ups.


CF Blog August 18

WOD:

In Teams of 2 Complete (for Time):
400m Partner Bumper Plate Run (25/15)
50 Slam Ball Sit Ups (30/20)
50 Burpees
50 Squats
50 Pull Ups
50 Dynamic Push Ups
50 Pull Ups
50 Squats
50 Burpees
50 Slam Ball Sit Ups (30/20)
400m Partner Bumper Plate Run (25/15)

1 Partner at a time, except runs, where they switch at turn around.  Partition as desired.

IT’S MIKE’S BIRTHDAY!!!!!!!!!!!!!!!!!!!!!

If you see our GM poking around, make sure you wish him a happy birthday and give him a pinch to grow an inch!!!


CF WOD August 18

WOD:

In Teams of 2 Complete (for Time):
400m Partner Bumper Plate Run (25/15)
50 Slam Ball Sit Ups (30/20)
50 Burpees
50 Squats
50 Pull Ups
50 Dynamic Push Ups
50 Pull Ups
50 Squats
50 Burpees
50 Slam Ball Sit Ups (30/20)
400m Partner Bumper Plate Run (25/15)

1 Partner at a time, except runs, where they switch at turn around.  Partition as desired.


CF Blog August 19

Speed:
5 x 10m Sprint
5 x 25m Sprint
2 x 50m Sprint

WOD:
8 Rounds
5 Power Snatch (95/65)
200m Row

“I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”
-Muhammad Ali

 Jen and Boone’s adventures through Canada: 

Jen and Boone (along with a few other UCFers – Ben, Brian –share your pics too!) completed the Lululemon SeaWheeze Half-Marathon last Saturday in Vancouver and have definitely been making the most of their trip!

Here they are pre/post race

 

 

 

 

 

 

 

 

And here they are after hiking to the peak of Stawamus Chief in Squamish


CF WOD August 19

Speed:
5 x 10m Sprint
5 x 25m Sprint
2 x 50m Sprint

WOD:
8 Rounds
5 Power Snatch (95/65)
200m Row


CF Blog August 20

Strength: On-the-minute for 15 minutes
5×1 Press
5×1 Push Press
5×1 Push Jerk

WOD (from 4/18/08):
21-15-9
Wall Balls (20/14)
Abmat Sit Ups
Ring Rows
Overhead Walking Lunges (45/25)

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”
-Wayne Gretzky

 

 

 

 

 

 

 

 

 

 

 

Don’t Forget, It’s Endurance Night!!


CF WOD August 20

Strength: On-the-minute for 15 minutes
5×1 Press
5×1 Push Press
5×1 Push Jerk

WOD (from 4/18/08):
21-15-9
Wall Balls (20/14)
Abmat Sit Ups
Ring Rows
Overhead Walking Lunges (45/25)


This Thursday we’ll have a little get-together. Around 5:30 or so. Details to come. Get it on your calendar.

Reminder that our next session begins Monday, August 27 and runs for one week before taking the week after Labor Day, during the DNC off. We will resume the 4-week session with Week 2 on September 10.

Speaking of the DNC, here are a couple items sent to me about vehicle, road  pedestrian closings. Here. and here.

8/20… Prowler 2-2-2-2-2. WoD: 21-15-9 KB Swings + Burpees. Cash Out 1: Tabata Box Jumps. Cash Out 2: “Tailpipe”


8.20.12 lateral jumping

AG Track at 6:30 PM Monday night! Everyone is welcome to go grab dinner at Earthfare afterwards! Check the blog at 5:30 PM if class is canceled for weather.

8 rounds for time:

40 lateral jumps

200 meter run

Let’s get you jumping and running together, a great combination for your lungs, legs and your mind. Bring a water bottle to jump over, or a 20 inch box.

 


BC 8/20

8/20… Prowler 2-2-2-2-2. WoD: 21-15-9 KB Swings + Burpees. Cash Out 1: Tabata Box Jumps. Cash Out 2: “Tailpipe”


CF Blog August 21

Strength: Front Squat 5-5-5

“Viking Invasion”
Teams of two split any way (teams run together but with just one hammer)
1000 meter row
400 meter run with sledge hammer
100 Sledge hammer strikes
400 meter run with sledge hammer
1000 meter row

Momma’s Quote of the Week:  “Good, better, best. Never let it rest. Until your good is better and your better is best.”—Tim Duncan

 

 

Who’s Ready for Some Teamwork?

 

 

 

 

Training the Warped Tour

While visiting my family in Massachusetts this past weekend, I had the opportunity to get in some workouts at Crossfit New Bedford.  Formerly Pinnacle Strength, Crossfit New Bedford became an official affiliate earlier in the year, and owner Brad Cardoza has been hard at work building an awesome community over there!  The other cool summer project that Brad tackled was a two-month travel excursion with the Vans Warped Tour.  Sponsored by Again Faster Equipment, Brad was able to take his fitness expertise on the road to provide Crossfit training to the musicians.  You can check out the full story here:

https://www.againfaster.com/en/blog/2012/08/13/squats-deadlifts-rock-n-roll/?utm_source=facebook&utm_medium=social&utm_content=rock%2Bn%2Broll&utm_campaign=article


CF WOD August 21

Strength: Front Squat 5-5-5

“Viking Invasion”
Teams of two split any way (teams run together but with just one hammer)
1000 meter row
400 meter run with sledge hammer
100 Sledge hammer strikes
400 meter run with sledge hammer
1000 meter row


First things first (this is the “beer” part of the blog)… we’ll have a little get-together for all BC peeps and sig. others this Thursday at Jackalope Jack’s on 7th. Start at 5:30, lasts a couple hours. There’s a fantastic workout planned for Friday you won’t wanna miss, so we won’t make this a late-night rager. Jack’s has your typical bar assortment, as well as a cider or two for you Paleo folk.

Now, lots of talk lately about eggs. My good friend Amy Kubal (we’ve never met, but she somehow has my email address) sent me this earlier today about eggs. Great little piece. What do all the labels mean on eggs? Amy… take it away…

Cracking the code on egg labeling
Lately the media has been throwing out some ‘scrambled’ messages about eggs.  The headlines claim that eating egg yolks is as bad for health as puffing on a cigarette.  I know that none of you have ‘sucker’ tattooed on your forehead and that you aren’t believing all the hype – but just in case you need some reassurance here are a couple of great rebuttals and explanations.  Let’s make a long story short – if you are debating between a pack-a-day smoking habit or a feast of a half dozen eggs – go with the yolks.  That being said, some eggs are better than others and it’s important to remember that, when you’re choosing your carton.  But with SO MANY labels – organic, pastured, natural, cage free, vegetarian fed, nutrient-enhanced – how can you be sure you’re getting the best option and what the heck do all those terms mean anyway?  Well, wonder no more!  Here is your guide to ‘cracking’ the carton codes!

Cage Free:
Don’t be fooled by this one! Just because the hens aren’t in cages doesn’t mean they’re outside.  The chickens can be ‘uncaged’ in a barn, warehouse, etc., but there are no promises that the birds see the sun or as to what they are fed.  Additionally, there are NO standards or auditing to ensure ‘cage free’ compliance.  Bottom line: Not your best option.

Certified Humane:
Like ‘cage free’, this label doesn’t guarantee that the hens have ever seen the light of day – again the birds are ‘uncaged’ but can be contained inside.  This label is a step up, however because there ARE requirements for such things as stocking density, number of perches and laying boxes.  Compliance is audited by a third party to ensure guidelines are being followed. Bottom Line: Better than ‘cage free’.  Look for this label!

Fertile:
Exactly what it implies!  These hens got some action (sort of).  Eggs with this label were laid by ‘chicks’ that live with roosters.  This implies that they most likely were not caged.  Bottom Line: If it’s the only label on the carton – keep looking.

Free Range/Free Roaming:
There are USDA standards for ‘free range’ poultry, but eggs are another story.  When the carton says ‘free range’ it most often means that the egg layers are uncaged while inside and have access to the outdoors.  Frequency, duration and outdoor conditions are not specified and there are no guidelines as to what the cluckers are fed.  Bottom Line: Well, they’ve at least had the pleasure of seeing the sun…

Vegetarian Fed:
If you see this label on the carton it means that the girls weren’t fed any animal protein.  It makes no guarantees as to the hens living conditions or treatment. Bottom Line: It’s not telling us much.  If it’s the only label on the carton – keep looking.

Omega-3 Enriched:
How the heck do they get the omega-3’s in the egg – there aren’t any ‘holes’ in the shell??  Eggs that have been ‘enriched’ with omega-3 fatty acids or other nutrients (vitamin E, etc) come from birds that have been given feed with these components.  In the case of omega-3’s the chow was likely laced with flax, algae, or fish oil.  Bottom Line: Yes, these eggs do contain ‘more’ omega-3’s, etc. – but often the amounts are insignificant.  They are not a replacement for your fish oil.

United Egg Producers Certified:
This is a voluntary program, audited by a third party, that most of the United States egg industry complies to.  This certification is not all it’s ‘cracked’ up to be and permits inhumane and cruel factory farm practices.  Let’s just say, this doesn’t mean that the ‘girls’ are happy.  They are only guaranteed a cage space roughly the size of a piece of paper (it can be larger – but it must be at least that big).  The ‘cage conditions’ aren’t specified and seeing the sun is no guarantee.  Bottom Line: It isn’t saying much…

Natural:
This basically means NOTHING!  There are no guidelines or definitions surrounding the term – basically, the egg came out of a bird.  End of story. Bottom Line: The egg was not grown in a petri-dish; that is all.

Pasture Raised:
If this label leaves you with a vision of poultry running free on the prairie – pinch yourself; that’s not the reality.   Eggs that are ‘pasture raised’ come from hens that eat feed from pastures.  The ‘laying ladies’ may very well be roaming the land, but might also be kept in pens on the pasture or held in fenced areas.  Did your grandparents have chickens in the backyard?  Those could be called ‘pasture raised’.  Bottom Line: This one isn’t too bad.

Pasteurized:
This term has absolutely nothing to do with a pasture, but rather tells us that the eggs underwent ‘pasteurization’ to kill bacteria.  Once ‘picked’ eggs are given a warm water bath to kill any bugs and the shells are coated with wax to prevent cross-contamination. Bottom Line: Pasteurized eggs are commonly used in hospitals and nursing homes to prevent food borne illness.  If you eat raw eggs or prepare uncooked foods using eggs (egg nog, paleo mayo, etc) and are at high risk for food borne illness this might be a label to look for.

White vs. Brown:
This is an EASY one – vanilla and chocolate, DUH!  I’m just ‘yolk’ing around – that really ‘cracked’ me up!  Seriously though, there is really not a lot of difference between the two.  The color of the egg is determined by the breed of chicken that did the laying.  Brown eggs come from dark colored hens with red earlobes and white eggs from white hens with white earlobes.  Brown eggs are more expensive, not because they are ‘better’ but because brown hens tend to be larger and need more food.  Bottom Line: Regardless of what you’ve been told – the flavor is the same.  Sorry, no chocolate eggs.  Unless you have a thing for brown; save your money.

Organic:
Organic is a term that is defined by the USDA.  Hens laying ‘organic’ eggs are fed chow that has little to no exposure to pesticides, herbicides, commercial fertilizers and/or fungicides.  Keep in mind that ALL eggs (organic or not) are hormone free.  Organic on the label tells us nothing about the treatment or conditions that the hens were exposed to. Bottom Line: Less chemical load with these guys – it’s a label to look for.

Summary:
So, there you have it, hopefully that helps solve your egg carton conundrum or at least tells you what all the labels mean.  What ‘egg’actly should you be looking for?  Eggs labeled with ‘pasture-raised or ‘free farmed’, certified humane/American Humane Certified and organic are the big ones when dealing with supermarket eggs.  If the carton says locally raised, farm fresh, chemical free or beyond organic; do your homework.  Contact the provider, request a tour or visit their website, investigate the hens living conditions, and food supply before assuming that they are ‘good eggs’.
Don’t let shopping for eggs ‘fry’ you.  ‘Unscramble’ the labels and you’ll know ‘egg’actly what your eggs are ‘cracked’ up to be!

Amy Kubal is a Registered “Paleo” Dietitian and the ring leader of Robb’s RD consulting team. She works with a wide range of clients from competitive athletes to those dealing with complex health problems. Check out her blog Fuel As Rx to get your Paleo nutrition fix.

8/21… WOD: 7 Rounds of the following 2 minute AMRAP with 1 minute rest between efforts: 7 Squats + 7 Pushup-to-Plank + Hill Sprint + 7 Lunges + 7 Situps


BC 8/21

8/21… WOD: 7 Rounds of the following 2 minute AMRAP with 1 minute rest between efforts: 7 Squats + 7 Pushup-to-Plank + Hill Sprint + 7 Lunges + 7 Situps


CF Blog August 22

“Dirty 30”

30 Double Unders (3:1 sub)
30 Power Snatch 85/65
30 Double Unders
30 Push Press 85/65
30 Double Unders
30 GHD Sit-Ups (AbMat sub)
30 Double Unders
30 Pull-Ups
30 Double Unders
30 KB Swings 1.5/1
30 Double Unders

Jess A. Working Hard!

Summer Woes

I’ve been struggling a bit these past few weeks trying to get in some solid workouts at the gym, but to no avail.  This past year, I had been working/working out while both kiddos were in school, primarily just on Tuesday and Thursday mornings.  With the help of a fabulous babysitter (and a pretty cool husband), I had been fortunate enough to continue my Tuesday/Thursday morning trend – until about three weeks ago when my sitter had the audacity to get all smart on me and start law school!!  Unbelievable!  Doesn’t she know weight doesn’t just squat itself?  I am of course just kidding, I adore her. 😉

Anyhoo, my dilemma of late has been how to score a workout while in the charge of kiddos.  Those with kids will understand how daunting of a task this can be.  Taking them to the gym is out: they don’t want to be there and I don’t want them to be there.   Consequently, I’ve been relegated to home workouts (fortunately I have some equipment) but in order to do them, I’ve had to get crafty.

So, for all of you parents out there struggling to find a means of getting your workouts in, here are a few tricks I use in my house – and really the secret is to make everything into a game to keep it fun!

The school track – holy lifesaver!  I bring over bikes, scooters, and soccer balls and if the track is empty, we put them to use!  We do a lot of races at various distances– I give the kids a solid head start and try to chase them down.  It turns into quite the running workout and we all end up falling over laughing by the end of it.  And no, I don’t let them win.

Intervals – you would be amazed at what kids will do if you give them a stop watch.  Pick an exercise, or a handful, and everyone can do one minute AMRAPs.  Burpees, squats, and broad jumps are a favorite in our house.  Kiddos really seem to enjoy this one!

Obstacle courses– if I have a workout that I want to focus on and hit hard, then I usually come up with something for the kids to do alongside me, but without the threat of interfering (or getting hurt) – for some reason, yelling “watch out George, Mommy’s going for time!” doesn’t always cut it!  In these instances, I like to come up with obstacle courses that the kids take turns going through until I’ve finished my WOD (by the way, I’m talking about a 10-15 min WOD tops, not a Murph or a long chipper).  Set up cones, balls, tunnels and have the kids squat, jump, crawl, throw, etc.

The other way that I encourage (coerce) my kids to get moving with me is by making them earn their TV and video game time.  This is a recent development in my house and it’s been amazing.  Basically, they earn a minute of TV/video game time for every minute that they are active.  I love incentives, so much more effective than bribes (not that I’m above bribes – it’s hard for kids to complain with a lollipop in their mouths, am I right?  Crickets from the paleo crowd)

Although home workouts are just not the same as being at the gym, I know that kids or no kids, I physically and mentally need to workout – Nick has mentioned on multiple occasions that he notices a change in my demeanor when I don’t…he must find me so charming!  Bottom line, working out is possible with kiddos and if you make it fun, they’re more than happy to oblige.  This is how I’ve managed to stay sane the past few weeks.  That and wine, lots of wine.


CF WOD August 22

“Dirty 30”

30 Double Unders (3:1 sub)
30 Power Snatch 85/65
30 Double Unders
30 Push Press 85/65
30 Double Unders
30 GHD Sit-Ups (AbMat sub)
30 Double Unders
30 Pull-Ups
30 Double Unders
30 KB Swings 1.5/1
30 Double Unders


Skinny Fat.

Ever heard this term? It’s an unfortunate phrase. For one, it doesn’t sound very positive. I guess that, in our society, you could cut out the latter (“fat”) and then it would seem okay to some/most… “skinny”. Or, does it actually sound vulgar? Skinny. What does that mean? Conventional wisdom, as this article I’m gonna link to in a second says, is that “…if you are overweight you are unhealthy, and if you are thin, you are healthy.” Then it cites some recent research to make the point that “skinny” can actually be unhealthy, too. And, egads!, dangerous. What? But, that’s what we’re supposed to be, right? Skinny. “That’s what I’ve always wanted to be. That’s why I go to XYZ workout program… to lose weight and be skinny.”

Fail.

These common markers we have of weight (on a scale) and BMI (Body Mass Index) are just flat out misleading. Skinny people aren’t necessarily healthy. Stop kidding yourself. Sally can eat salads for every meal, snack on 100-calorie Twinkies and smoke 2 packs a day. She’s skinny. Is she healthy?

How about this… you know that person who can just eat and eat and eat and never gains weight? Me too. That person may be skinny. Are they healthy? Probably not. What are they eating? What are they not eating? It’s quality of food that’s the key. Couple that with good exercise and even better sleep… Bam! Winner winner, chicken dinner.

I’ll let this article do the rest. Do yourself a favor and read it. It’s worth it.

From personal experience, I can tell you that while I’ve never been what would be considered “fat”, I have been what some would call “pudgy”. And what a standard BMI* deems “overweight”. The significant issue, at 5’9″ and 183 lbs, is that I was diagnosed with what this article terms “diabesity”. I took meds for pre-Hypertension and Hypertension Stage 1 for a couple years before getting my diet (not “diet” like counting calories, but “diet” like what I eat) and my exercise regimen in check. Those meds are gone.

Sleep well, eat well, move well. That’s the Rx.

*BMI = BS.

8/21… SPEED: 400 meters x 2. 200 meters x 4. 100 meters x 6. Then Core Work.


8/21… SPEED: 400 meters x 2. 200 meters x 4. 100 meters x 6. Then Core Work.


8.23.12 not 4, not 8, but 6 hundies

Ivy working on her lateral jumps Monday night.

Thursday night at AG Track at 6:30.

WOD:

4-5 X 600s

There is a crew going to Deejai Restaurant on Providence Rd tomorrow evening if anyone is interested!

 


CF Blog August 23

Deadlift 3-3-3-3

WOD: Short sprinter, set Weight as such

21-15-9
Thruster (95/65)
Toes 2 Bar

 

 

 

 

 

 

Jeff A. knocking out some thrusters

 

 

 

 

 

 

Rxing, Range of Motion and Beyond the Whiteboard have gained a lot of attention this year; we focused on them this past fall (https://dustinhorton.com/gatsby-wp/2011/11/06/cf-blog-117-2.html) and again earlier this summer (https://dustinhorton.com/gatsby-wp/2012/06/17/cf-blog-618-2.html).  Unfortunately, they remain matters of concern and topics of discussion in the gym.  Coach Chad, our favorite stickler for form has taken note and here’s what he has to say:

Beyond The Whiteboard is a great resource but sometimes it can turn into an “oh no she/he didn’t!” forum.  I’ve had more than a couple people bring it to my attention lately.  Here’s what I want to make you aware of:  People watch you and it’s not just the coaches.

If you’re an athlete that regularly finishes near the top, then face it, you have a target on your back.  You’ve heard that term in sports for years.  As a coach, it comes with the territory.  Others want to beat you or at least compare themselves to you, the “fittest” athlete.  Whether that is the fittest athlete in the noon class, the whole UCF gym, the Mid-Atlantic region, or even the Crossfit Games Finals.  There is a competitive factor to CrossFit and sometimes we shy away from that, though sometimes we should embrace it.  A lot of you have heard me say, “Some days I’m a competer and other days I’m a completer”.  I think it’s natural for people to want to win.  It builds self-confidence.

All that being said, when you post your score on Beyond the Whiteboard or write your time on our own UCF whiteboard, please practice what you preach.  Don’t be too proud to uncheck the Rx box and write notes that explain why you didn’t complete the WOD as prescribed.  If 2 out of 100 wall balls didn’t touch the black line and you’re too tired to “no rep” yourself, then that’s not an Rx workout.  If you note that as the reason for everyone to see, it speaks volumes about your character and your ego and your honesty.  I’m not bringing this up so you can feel violated and want to hide your profile and scores so it’s for your eyes only.  Look at it this way… be a leader, set an example for others to follow.  It’ll only make you better in the long run.


CF WOD August 23

Deadlift 3-3-3-3

WOD: Short sprinter, set Weight as such

21-15-9
Thruster (95/65)
Toes 2 Bar


Another week. Another Thursday. Another Random Notes.

Power, strength, beauty and health. All talked about in the film Strong!.

Is Gold in the Olympics good enough to help boost women’s soccer in the US?

Since you stick to a (mostly) Paleo diet, this won’t affect you.

Dogshaming. This is funny.

B of A gets foreclosed on by a homeowner.

Paleo and Protein powders. Anyone who has ever experienced the Paleo approach to eating should be able to wage a bet as how to how this article turns out before they even click the link.

Glass shatterproof iCases.

Beware: Fake test messages.

Signs the DNC is coming to town.

Crash diets don’t work. Duh. (the seeming stab at Crossfit, I could do without, but to each their own…)

You weekly update(s) from uncrate are here… growlers, threads, washable keyboards, blades and Android cameras.

Don’t forget, there’s a little get-together in your honor at Jackalope Jack’s tonight at 5:30. We have a couple tables reserved outside. We’ll be there for a couple hours, so feel free to drop in and have a beer, wine, cider, tequila, bourbon…

8/22… WoD1: 1-2-3-4-5-6-7-8-9-10 Wall Jumps + Dips, with Stair Run separating movements. WoD2: How Many? (3 minutes / Push Ups + Bar Rows).


BC 8/23

8/22… WoD1: 1-2-3-4-5-6-7-8-9-10 Wall Jumps + Dips, with Stair Run separating movements. WoD2: How Many? (3 minutes / Push Ups + Bar Rows).


CF Blog August 24

Bench 3-3-3-3

WOD:
800m Run

3rounds
10 Hang Power Cleans (95/65)
10 Burpees
20 Slam Ball
Bear Crawl length of gym down and back

Finish w/ 800m Run

Jordan and Nancy at the top of Mt. Rainier

 

Our gym members are awesome.  Check out this note from Nancy after she and Jordan climbed Mt. Rainier:

Jordan and I reached the summit of Mt. Rainier in Washington State last Saturday.  It was a grueling journey that really put our bodies to the test!  I’d thought I’d share since we know it was Crossfit that made us able to achieve this feat 🙂  Crossfit was our only training for this and it just goes to prove that this type of conditioning leaves your body well prepared for just about anything!


CF WOD August 24

Bench 3-3-3-3

WOD:
800m Run

3rounds
10 Hang Power Cleans (95/65)
10 Burpees
20 Slam Ball
Bear Crawl length of gym down and back

Finish w/ 800m Run


Interesting (possibly a little lengthy, but good) video on “Rebuilding the Feet”. There’s a second one at mobilitywod.com. Ever think about how you stand? Are you “organized” and ready for motion? Similar to how you sit at your desk. Upright, shoulders back, torso vertical and strong? Check out this video above. We’re going to be talking more about setting your body in better positions and movement patterns during our next session. Start paying attention to these things. How you stand. How you sit. How you stand up.

Can’t believe it’s the end of August. Monday starts our next session, but remember we’ll have the week of the DNC off.

 

8/24… WoD: OTM for 15min, each minute perform 40m Shuttle Run + 3 Burpees + 5 Sit Ups. CASH OUTs: 5 Wall Walks. Tabata Squats, alternating rests and “rest position”.


8/24… WoD: OTM for 15min, each minute perform 40m Shuttle Run + 3 Burpees + 5 Sit Ups. CASH OUTs: 5 Wall Walks. Tabata Squats, alternating rests and “rest position”.


CF Blog August 25

“Nate”

AMRAP 20
2 Muscle-ups
4 HSPU
8 KB Swings (2/1.5)

 

 

 

 

 

 

 

 

 

 

Dave Joined the Muscle-Up Club this Summer!

 

 

True or False – you love AMRAPs?!


CF WOD August 25

“Nate”

AMRAP 20
2 Muscle-ups
4 HSPU
8 KB Swings (2/1.5)


CF Blog August 26

WOD:

Row 1,000 or Run 800
21 DB Thrusters (45/25)
21 Ball Slams (30/20)
21 Box Jumps (24/20)
Row 500 or Run 400
15 DB Thrusters (45/25)
15 Ball Slams (30/20)
15 Box Jumps (24/20)
Row 250 or Run 200
9 DB Thrusters (45/25)
9 Ball Slams (30/20)
9 Box Jumps (24/20)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Rob F.  with some big weighted pull-ups!


CF WOD August 26

WOD:

Row 1,000 or Run 800
21 DB Thrusters (45/25)
21 Ball Slams (30/20)
21 Box Jumps (24/20)
Row 500 or Run 400
15 DB Thrusters (45/25)
15 Ball Slams (30/20)
15 Box Jumps (24/20)
Row 250 or Run 200
9 DB Thrusters (45/25)
9 Ball Slams (30/20)
9 Box Jumps (24/20)


8.26.12 Cathy or Chad

Cathy and Sherra at a recent WOD

Monday night at 6:30pm AG track

Burpee Broad Jump 400 meters.

If you see Cathy B or Chad H, make sure to personally invite them to this WOD which I named in their honor.


CF Blog August 27

WOD:
8 Min AMRAP
20 Wall Balls (20/14)
12 Clean and Jerk (185/125)

3-5 min rest

8 min Death by Dead Hang Pull Ups
For Rx start with 3 at min 0
Others scale to try and struggle to get through 8 rounds

*No kipping use a band where you can move through the pull-up as strict as possible

Momma’s Quote of the Week:  “To win takes a complete commitment of mind and body. When you can’t make that commitment, they don’t call you a champion anymore.”–Rocky Marciano

 

 

 

Don’t forget, it’s an Endurance Monday!

Are you in the market for protein powder?

SFH Protein is back in stock at Ultimate and is one of the best products on the market.  The all-natural whey protein is derived from grass-fed cattle, and unlike many other protein powders that you’d typically find in grocery or convenience stores, SFH protein does not contain any antibiotics, hormones, soy, gluten, or added carbs – I’m a big fan of the Chocolate Recovery formula myself.

We also carry SFH’s High Potency Fish Oil…if you’re interested, you’d better grab some before BRuss does – I’m told he drinks it like Gatorade.

 


CF WOD August 27

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

WOD:
8 Min AMRAP
20 Wall Balls (20/14)
12 Clean and Jerk (185/125)

3-5 min rest

8 min Death by Dead Hang Pull Ups


September starts a little early for BC. Day One down, 19 to go. Well, with the exception of next week (DNC). We’ll be off all that week, but back and ready for action on 9/10.

End of Summer is a good chance to focus in on your nutrition. What are you doing well and what could you be doing better? Clean it up, folks. Its for your own health.

8/27… AMRAP 5: 15 Wall Jumps + 7 Push Ups. AMRAP 5: 15 Squats + 7 Bar Rows. AMRAP 5: 15 Sit Ups + 7 Dips. 5 Hill Sprints.


BC 8/27

8/27… AMRAP 5: 15 Wall Jumps + 7 Push Ups. AMRAP 5: 15 Squats + 7 Bar Rows. AMRAP 5: 15 Sit Ups + 7 Dips. 5 Hill Sprints.


As the F4D Tour rolls on, the Ultimate Raid descends on Ultimate CrossFit in Charlotte, NC on September 29th, 2012. The event begins at 7:30 AM and runs until 4:00 PM. Vendors will be on site offering food and apparel.

Take a peek at the scheduled WODs by clicking here!

 

**As of 8/16/12, there is an issue with Amazon payment and we are working to resolve the matter. Complete the registration HERE and F4D will contact you regarding payments as soon as we resolve the matter. Your spot will be reserved by completing the registration. Thanks for your patience! Ultimate Raid Registration Fee is Price: $65.00

Register here.

For more information, contact Candice at candice@fix4theday.com.


CF Blog August 28

“Michael”

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit Ups **These should be ABMAT situps, not GHDs

 This Hero WOD is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

 

 Phil is an excellent multi-tasker!!!

 

Just wanted to give a big shout-out to Jeff A. for passing the bar exam!!!  That’s huge news, congrats!  Time to get back to the gym! 🙂

 

…..and WHOLE FOODS MARKET opens tomorrow!!!! 🙂

 

 


CF WOD August 28

“Michael”

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit Ups (not GHDs)


BC 8/28

8/28… Endurance: 800m Time Trial. WoD: “Month 9” AMRAP9 of 9 Burpees + 9 Squats + 9 Sit Ups. Note # Rounds/Reps for this Benchmark.


Alright. Here’s how this works… figure out a way to write down or remember you numbers from this morning. We’re going to repeat this workout on the last day of this Session. You compare scores. Hopefully there’s improvement. We’ll do another Benchmark next month. Capiche?

Here’s a little something for you to read. Apparently, exercise helps you live better quality life in your “golden years”.  Wait… this stuff helps folks prevent chronic disease? Hm. Novel concept. Imagine if you also dialed in your diet… that sounds like a great recipe for enjoying life. Count me in.

8/28… Endurance: 800m Time Trial. WoD: “Month 9” AMRAP9 of 9 Burpees + 9 Squats + 9 Sit Ups. Note # Rounds/Reps for this Benchmark.


CF Blog August 29

Skill: Rope Climbs -15mins

WOD:

Double Unders on the minute for 5 mins
Complete – 20, 30, 40, 30, 20, max effort

On the minute for 3 mins –
Complete Wall balls
15, 30, max reps

1 min max burpees

****A Quick Note to Dog Owners:

  • Please DO NOT tether your dogs to the pull-up rig outside, if you need to bring your dog please use your own tethering device
  • Please pick up all dog poop.  The dogs will no longer be allowed if poop continues to be left behind
Thank you!

Thrusters.  Oh yes.  Love them or hate them, they are sure to rear their ugly heads both in gym WODs and in competitions.  We’ve seen them a few times over the past couple of weeks – both in lighter, high volume form, and in heavier, lower rep form – and often there seems to be somewhat of a misunderstanding, or at the very least, a breakdown in efficiency when it comes to the movement.  So let’s take a closer look at what a thruster should look like and some areas for improvement.

Movement Requirements:

  • The thruster begins from a standing position with the bar racked on your shoulders
  • Perform a front squat with the bar (making certain to get full depth)
  • From the squat position, drive through your heels into an overhead press – full extension, head through at the top.  *Note: this is not a jerk, so there should be no re-bend in the knees as you drive up overhead.  If you find yourself jerking the bar, the weight is too heavy.

Some helpful tips to improve your thruster:

  • When you rack the bar, make sure there is contact between the bar and your chest/front of shoulder and maintain that contact until you begin your drive into the press.  Letting the bar drop out in front and away from you forces you to work much harder and is killer on the wrists!
  • Drive through your heels!!  Rocking forward onto your toes results in a huge loss of power – think about a regular front squat or a back squat and how you would typically drive that weight up by squeezing your glutes and hams.  The same rules apply for the thruster.
  • If you have a habit of dropping your chest, think about keeping your elbows up through the front squat – your chest will follow – which will allow you to keep the weight of the bar over your body instead of out in front of you = easier thrusters 🙂
  • Lastly, make sure it is your hips and legs that are doing the majority of the lifting – don’t press too early with your arms (you don’t want to tire them out).

Now, who’s ready to tackle FRAN?

-by the way, if you’re interested in the thruster t-shirt shown at the top of the page, you can score them here


CF WOD August 29

Skill: Rope Climbs -15mins

Double Unders on the minute for 5 mins
Complete – 20, 30, 40, 30, 20, max effort

On the minute for 3 mins –
Complete Wall balls
15, 30, max reps

1 min max burpees


8.30.12 Shannon’s car

Who has a caption for this?

8.30.12 at 6:30pm WOD is TABATA at the AG track.

3 rounds OF :20 on/:10 for 4 minutes with rest between rounds

USC is opening their football season against Vanderbilt Thursday evening. This is a really important evening for your coach, Shannon.

I dare you all to block her car in at the track.  Or at least wear orange.

Love,

Cameron (who gets beaten regularly by Shannon in WODs by a painful :20 seconds)

 


Don’t forget that we have next week off. I’ll post something for you to work on toward the end of this week 🙂

8/29… 3 Rounds for Time… From Stage begin with 25 Jump ‘n Touch, Run to Stairs, 5 Decline Push Ups, Run Up Stairs, 25 Step Ups ea. leg on Bench, Down Stairs, 25 Lunges, Run Back to Stage. 16 min Time Cap. If you finish under time cap, perform Max Burpees with Remaining Time. Then 5 Rounds of 15 Sit Ups + 50 Flutter Kicks.

Side Note: Amber and I have a friend who begins 200 days of “no public spaces” due to a Bone Marrow Transplant today. The gym he and his wife run in Atlanta is doing what they call a “JWOD” (Jeff’s Workout of the Day) every day for those 200 days. It will be something outside of Bootcamp, so it certainly isn’t mandatory. You can see it as a way to honor someone in your lives or a little extra workout to get you stronger. Both approaches are great and are beneficial to everyone.

A little background, ’cause you know I always like to have a reason, some background and a little extra chance to talk… Jeff and Melissa are the folks responsible for introducing my wife and I to Bootcamp, to Crossfit and to the Paleo lifestyle. This introduction obviously has had several quite profound effects on our lives. It’s small, but doing the JWODs is a way of honoring that. That’s it, in a nutshell. But, suffice to say, we wouldn’t be where we are now without them. And neither would you. Bootcamp, a dedication to making folks healthier, fitter and stronger (not to mention modpaleo) were born of that relationship. Again, not that you know Jeff, but if you want a little extra work, it’s listed for the next 200 days. End of post and sorry for the rambling. You can see more on the JWODs here. Sorry for the selfish sentimentality, I won’t post it again here in a public forum. Just this introduction for explanation and the JWOD will be listed below from here on out.

Each day will build on the previous and we will occasionally switch gears to keep you guys on your toes.  First Up…Handstand Hold! (Movements/exercises will change throughout the 200 days). Feel free to “buy in” based on your skill level listed below.

JWOD 1:
White Level- Piked Hand Stand (feet elevated on a box, wall, or similar
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing

Each day, your time upside down will get longer.  You can’t bank time (ahead of time)…but you can make it up on subsequent days.
DAY 1- 30 SECONDS.


BC 8/29

8/29… 3 Rounds for Time… From Stage begin with 25 Jump ‘n Touch, Run to Stairs, 5 Decline Push Ups, Run Up Stairs, 25 Step Ups ea. leg on Bench, Down Stairs, 25 Lunges, Run Back to Stage. 16 min Time Cap. If you finish under time cap, perform Max Burpees with Remaining Time. Then 5 Rounds of 15 Sit Ups and 50 Flutter Kicks.


CF Blog August 30

Strength: Back Squat 3-3-3-3

WOD:
The Empire
8 Rounds
1 Rope Climb
12 Hand Release Push Ups

* *Please make sure to bring/wear high socks or pants if needed for the rope climbs today!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Aaron H.

***Labor Day Class Schedule***

There will be 3 classes only on Monday, September 3:
8:30 am, 10 am and 12pm – please plan accordingly! 

 


A word from our friends at ModPaleo about WHOLE FOODS opening in Charlotte:

Whole Foods Market officially opened in its Southpark location (on the corner of Fairview and Sharon) yesterday!!  The excitement of this store opening is sure to draw huge crowds not only from Charlotte patrons, but also patrons from surrounding areas (the next closest location being about 90 miles away).

If you’re thinking about shying away from the storm until the hype dies down (it won’t, by the way) here are just a few reasons why you should ignore that urge and battle the masses:

Not only does Whole Foods Market carry quality, all-natural and organic products, they also:

  • Support local farms.  In fact, Whole Foods Market will carry beef from The Proffitt Family Farms– a local favorite used by ModPaleo, fresh in their meat counter.  The Proffitts will actually be at the store Wed-Sat. from 10-2 to talk about their products and answer questions.
  • Invest in the local community.  In addition to donating food to area food banks and shelters, and doing volunteer work at local non-profits, Whole Foods Market stores also have “community giving days” in which five percent of that day’s net sales are donated to a local nonprofit or educational organization.  How cool is that?

Finally, it is a common misconception that Whole Foods is more expensive than your traditional grocery store, but you will actually find that their prices for organic foods are comparable (if not cheaper in some cases), with greater product quality and consistency.  And if you’re a savvy consumer, Whole Foods also has internet coupons available on their website – score!

Go check it out check it out for yourself this week.  I promise it will be worth the trip.


CF WOD August 30

Strength: Back Squat 3-3-3-3

WOD:
The Empire
8 Rounds
1 Rope Climb
12 Hand Release Push Ups


It’s Thursday and it’s Random:

One family. Two kids. Zero processed foods. 100 Days of Real Food. Visit their site. Or, hit ’em on FB.

Will we all be vegetarian by 2050?

This is interesting. This movie, “The Artist & The Olympian” shows 2 different people after 1 similar/common goal. Here is the pitch. Here is the trailer from the test shoot. This should be very, very cool. (Geek out: here‘s a test shot – does Donny Shankle look like Malcom McDowell?)

Ever see PJ20? You should. Well, if you dig Pearl Jam.

Lance Armstrong ain’t backin’ down.

What’s a JWOD?

What can film crews teach you about running a business?

Sweet-lookin’ notepad. I’m such a geek/loser.

Johnny Cash: The Complete Collection. Wow.

What Tony Danza learned from teaching your children.

Ever heard of Compassion Over Killing?

Bernbach, Jobs and McLuhan walk into a…

The Ultimate logbook for gettin’ your Primal on.

Are human brains still developing in their 3rd decade?

New Bob Dylan video.

8/30… 10 x 200m Sprint with Partner. Full(ish) recovery. Then 75 Reps (Dips/Push Ups).

JWOD 1.2- 35 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


BC 8/30

8/30… 10 x 200m Sprint with Partner. Full(ish) recovery. Then 75 Reps (Dips/Push Ups).


CF Blog August 31

Strength: Romanian Deadlifts 5-5-5

WOD: (from 1/14/09)
100 Goblet Squats
50 Pull-ups
25 Ball Slams (30/20)
12 Bench Press (185/115)
6 Bear Crawl (length of gym)
3 Turkish Get-ups (1 pood)

Group Stretch at the end

***Labor Day Class Schedule***

There will be 3 classes only on Monday, September 3:
8:30 am, 10 am and 12pm – please plan accordingly! 

 

Cam, Bacon, Laura & Jess Gettin’ it Done at 6am!!!  

 

What I wish I did my first year of Crossfitting

by Cameron

  • Kept track of EVERY WOD. I wish I wrote my score/time and strength #s down EVERY time. The first year I did strength WODs but I winged it. Too often I did the weight that I did the previous weeks and months, or just lifted and did someone else’s #s that I was lifting with that day. I couldn’t celebrate my PRs in benchmark WODs because I couldn’t remember my time. I couldn’t remember if I did the WOD with a purple or green band. When you see it written down, it’s that much easier to want to beat it.
  • Use other athletes to make me better, not feel worse about myself. I always looked at others wishing I was as strong or coordinated (let’s face it, I still do, but on a lesser scale). I constantly compared EVERYTHING my #s to others making me feel worse, not better. On a deeper note, what kind of life are you living if you are constantly wishing you were more like someone else? It’s easy to get obsessed. Use it as motivation. Wow, she’s really been working on her O-lifting and has made so many improvements. I need to focus on that. Or, look at those butterfly pull-ups, I need to incorporate that into my skillwork.
  • Taken my strength WODs more seriously. I came from a triathlon background and lived for the metcons. You gravitate towards what you are good at and what you like. I didn’t want to exhaust myself for the metcon by going too hard on the strength WOD. What I didn’t realize is, as soon as I got stronger, my metcons would get faster. I PR’d my 5-k and mile times by running LESS. Cleaning 95 lbs repetitively in a WOD gets easier when you are stronger. Are people beating me on the runs, air squats and sit-ups? Absolutely. It’s a give and take though. Take your strength seriously if you want to get stronger, faster, be a better crossfitter.
  • Give up the ego, the need to Rx every WOD. About 6 months after I started crossfitting I just wanted to RX any WOD I could. I think my first Grace time was 10-12 minutes. My max clean was 95 lbs, which is the weight you use to clean 30 times in Grace.You know what happened? I developed horrible form, muscle memory, and became very inefficient on my cleans and I am still fighting to correct that today.   I’m lucky I didn’t get hurt. Now if I see a WOD with heavy deadlifts in it, I see how I feel that day. Can I Rx it? Sure. What have I done this week though? Is my back tight from another WOD? Will I hurt my back or have to do singles in a WOD that I shouldn’t be doing singles? Probably. I promise you, it’s not worth it.
  • Keep it varied, have other hobbies. I was crossfitting 6x a week. I got better at Crossfit, then I got more injuries, and my workouts started to suck. All of us are different. Some people can CF that many times a week. I am happier and put less stress on myself when I incorporate other things like hot yoga, trail running, martial arts, CF Endurance track wods on Monday and Thursday nights at 6:30 pm (plug). Heck, even include variety as far as one day just being a skill day or a strength day. It’s made me walk into the box much happier.
  • Be coachable, ask for help. I am pretty stubborn. I didn’t believe that a 3 minute WOD would bring me any benefit early on. I thought I had to do a chipper every time to get better. Then a coach explained it to me one day and it clicked. If you don’t understand something, ask a coach! I know I like to know the “why” for me to put things together. Why do I need to have a few dead hang pull-ups before I try kipping pull-ups? Let your coaches know your goals, we genuinely want to help you and love seeing you get better and celebrating it with you.

 


CF WOD August 31

Strength: Romanian Deadlifts 5-5-5

WOD: (from 1/14/09)
100 Goblet Squats
50 Pull-ups
25 Ball Slams (30/20)
12 Bench Press (185/115)
6 Bear Crawl (length of gym)
3 Turkish Get-ups (1 pood)

Group Stretch at the end


We’re off all this week, but I’m be posting a workout each day on the blog. Along with the JWOD. On weekends, the JWOD will appear in that link over there on the right —>>> that says “Bootcamp WOD”.

Food Talk: In a surprising contradiction, Nestle says GMOs aren’t necessary. A farm-to-table shut down by food inspectors. An amazing trick for separating eggs.

Have a great week off.

Itchin’ for a workout idea? Look down there on the lower right of this page where it says “Click here for Vacation Workouts”. Plenty to choose from there.

JWOD 1.8 – 65 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing

 


BC 8/31

8/31… 6 minutes, each minute complete 20/30/40/30/20/Max Rep Tuck Jumps. 6 minutes, each minute complete 40/50/60/50/40/Max Rep Mountain Climbers. 5 minutes, each minute complete 10/20/30/20/10 Bar Rows. 1 minute Max Burpees. Max Effort 800m Run.


CF Blog September 1

“Fight Gone Bad”

3 Rounds

1 min Wall Balls (20/14)
1 min Sumo Deadlift High Pull
1 min Box Jump (20″)
1 min Push Press (75/55)
1 min row (for calories)

1 min rest

*Everyone should be aiming for the 10 ft target on wallballs

***Labor Day Class Schedule***

There will be 3 classes only on Monday, September 3:
8:30 am, 10 am and 12pm – please plan accordingly! !

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ivy’s ready for some box jumps!!!!


CF WOD September 1

“Fight Gone Bad”

3 Rounds

1 min Wall Balls (20/14)
1 min Sumo Deadlift High Pull
1 min Box Jump (20″)
1 min Push Press (75/55)
1 min row (for calories)

1 min rest