Random Notes - AUG

NYC To Offer Prescriptions For Fruits And Vegetables

Sports Supplement Designer Has A History of Risky Products

The 50 Best Things to Eat and Drink Right Now

La Tartine Gourmande

Caveman Feast

8-Bit Butcher Diagrams

How Much Caffeine is Actually in Your Coffee

What Is The Most Valuable Fruit Crop Produced In The Peach State?

The God Of Instant Ramen

Seduced by the Illusion: The Truth About Transformation Photos

Abdominal Bracing Strengthens Deep Ab Muscles and May Push Those Packs Out

How Americans Get To Work, In 2 Graphs

Beer Labels in Motion

Latest Buffalo Trace Experiments Test Theories on Entry Proof

Natural Burlap Men’s Brogues

Why Summer Makes Us Lazy

All My Exes Live In Texts

The Persisting Vision: Reading the Language of Cinema

Reboots Planned Of Two Van Damme Films

A Single Shot – Official Trailer

LORDE – Royals

Explosions in the Sky & David Wingo – Prince Avalanche Soundtrack

 

Today’s Workout:
WoD1: 10-1 Pull Ups + 1-10 DB Push Press
WoD2: Begin with 800m Run – then complete 10-1 Ball Slams + 1-10 Box Jumps – Finish with 800m Run


*August Benchmark*
WoD1: OTM and Death By: 2 KB-SDHP and Push-ups
WoD2: Full Hill Run


CF Blog August 2

Strength:540823_4302926423854_1197882872_n
Back Squat 3-3-3-3 (65-75% stay light)

WOD:
5 Rounds
10 KB Swings (2/1.5)
10 Burpees
10 Pull-ups

Good-bye, Mama Bear 🙁

It is with many blessings (albeit heavy hearts) that we say good-bye to Mama Bear as a coach here at Ultimate CrossFit and wish her well on her future endeavors.

Juggling a demanding work schedule, family life, and putting in time at the gym to coach and train has been no easy task over the past few years, but Jayme has managed to do it all with grace and determination.  Unfortunately, increasing demands on all fronts have made it difficult for Mama Bear to get into the gym, let alone time to train (she already wakes up at 4am, it’s not humanly possible for her to get up any earlier to train).

Luckily, there is a box much closer to her house which will alleviate the hassle of driving all over Charlotte and will give Mama Bear ample time to train (hey, our girl needs to train so she can make it to the Games next year!), work and spend some quality time with her family.

We have all been blessed to have Jayme at our gym, working alongside us and encouraging us.  In addition to coaching the basic CrossFit movements and more complex gymnastics skills, Jayme has also shared with us an indomitable spirit, compassion, selflessness, and an infectious laughter that’s been known to echo off the rafters.

When I first started CrossFit in 2010, Jayme Bowles was a name that I heard often in the CrossFit community – how strong, how skilled and what an amazing athlete she was.  So, 2 years ago when I was given the opportunity to work for Lance and Mike, I was thrilled that I would also have the opportunity to work with Jayme.

I will never forget meeting Jayme for the first time; she had organized an early morning Saturday training session for my first ever competition – Integrity’s Revenge.  Tired and nervous (I hadn’t slept all night in anticipation of the training session), I met her face to face to introduce myself.  And I’m going to be honest; she scared the ever-living shit out of me.  This girl was down to business, and I was worried if I’d even be able to hang.

Yet very quickly, her wit and encouragement shone through the competitive façade.  I looked around and could see the positive impact that she’d had on the people training alongside me.  Jayme had built this little community.  She had given each athlete courage and confidence to push themselves beyond their realm of comfort and toward new achievements.

And now, with much appreciation, I can say she has done the same for me.  I have been so honored to compete alongside Jayme and to call her a partner and more importantly, a friend.

Selfishly, I was greatly saddened to hear that Jayme was leaving our gym because quite frankly, I couldn’t imagine an Ultimate CrossFit without Mama Bear.  But I know it’s our turn to be selfless and support Jayme in a decision that will make her life a bit easier.  And, thinking on it a bit, I know that the impact she has left on our community has been so tremendous, that there’s a little bit of Mama Bear in all of us to carry on her spirit.

And, don’t think Jayme’s going to leave us entirely – if you’re lucky, you will catch a Mama Bear sighting from time to time sneaking in a WOD.

We love you Mama Bear and wish you all of the best!!!

Saturday is Jayme’s last day, so make sure you all give her a big Mama Bear hug!!

From Mike:

Jayme has been and always will be one of my favorite people on this planet. Having her on staff at Ultimate CrossFit has been an absolute blessing – if there was ever anything asked of her she never questioned it.  She just geared up, got to work and knocked it out of the park. I remember when she first started coaching, she had a great presence.  Everyone knew how great of an athlete she was but believe it or not she was very shy and kinda quiet.  But over time, as she became comfortable, her personality shown through she transformed into the encouraging, passionate and caring Mama Bear that we have all grown to know and love.

From programming, to organizing our competitors group and 

member throwdowns, to teaching the gymnastics seminar, you can always count on Jayme.  She’s turned into one of the best coaches that I’ve ever had the pleasure of working with and is about as good a training partner that you can find. Even if you don’t want to, she’ll make you push yourself and love every minute of it!!!

I will miss her deeply as a coach at the gym but I will not miss her too much because she will always be a part of my life. She will always be a friend and I plan on seeing, talking to and working out with as much as possible in the years to come 🙂 Thank you so much for all that you have done for us. I will always be here if you need me.

We love you Mama Bear!!!

From BRuss:

Jayme intimidated me from the first time I met her.  I was still a green coach at CrossFit Ballantyne and I remember her coming in to “try us out”.  The first time I saw her work out I knew I was seeing something that was unique (I was just too new to really grasp it). But to watch her over the next few years become such an integral part of our gym was truly cool.  And to see how much she grew as a coach- from a somewhat quiet coach, who knew her shit but sometimes seemed a little timid to tell someone they were doing something wrong, to one who forcefully and compassionately coached people on the good and the bad of what they were doing, from the hardest hard core athlete to the most novice beginner.

I don’t know if there ever was a truer nickname than Mama Bear.  It’s one she earned fully, and which she was called repeatedly with the most sincerity and love.

Alas, I am sad and will miss her.  But I totally understand where she’s coming from, I wish her the absolute best, and she damn well better still come around some and see us or I’m gathering a posse and we’re gonna go “bear hunting” and find her.

From Lance:

So when most people think of Jayme, they think of the athlete, but I think of the coach.  She is caring, knows her stuff and gets your attention.  Whenever I have the pleasure of her coaching me I get excited because I know I will learn something and because I know she will push me.  And when someone like Jayme pushes you, you listen.  At least I do.  

Overall I’ve loved having her coach in our gym because I never had to worry about her being on time, or doing what needed to be done for the clients.  Jayme just cares and that is the most important quality for any coach to have.  

Not to mention all of the work Jayme’s put into organizing fun summer competitions, running gymnastics seminars, and helping competitors.  She has truly done so much for our gym and we are so lucky to have had her.  

But of course you can’t think about her without reflecting on her career as an athlete and competitor -she finished in the top 30 worldwide in her age group this past year during the open!!!  But even more than that, Jayme has represented our gym with pride and determination at regional events and local competitions, serving as a mentor to many of our athletes.  

She is bad ass.  I have a memory of her at regionals last year doing a 75lb DB snatch workout -the DB looked almost as big as her!  Seeing her focus and dig down to get that thing over her head was amazing.  She just kept digging and clawing and made me so proud that she was on my team.  When things got tough, you could always depend on her to give everything she had.  

I don’t want Jayme to go and I know she doesn’t want to go but she has a lot going on with family this fall (Go Ari!) and I support her in every way.  I think Jayme deserves to have a few years where she can focus on herself and her training and her family.  She has given us all so much and I hope I have helped her in half of the ways she has helped me over the years.  Jayme will always be a part of our family!


CF WOD August 2

Strength:
Back Squat 3-3-3-3 (65-75% stay light)

WOD:
5 Rounds
10 KB Swings (2/1.5)
10 Burpees
10 Pull-ups



EbiA

EGGS BAKED IN AVOCADO

YIELD:
Serves 4
ACTIVE TIME:
10 minutes
TOTAL TIME:
25 minutes

Ingredients
4 avocados
8 eggs
2 limes
Kosher salt and freshly ground black pepper
Chopped cilantro, optional
Sliced scallions, optional
Sliced chilies, optional
Warm flour or corn tortillas

Procedures
1 – Adjust oven rack to middle position and preheat to 450°F.
2 – Cut each avocado in half and remove the pit. Using a spoon, scrape out the center of each halved avocado so that it is large enough to accommodate an egg (about 1 1/2 tablespoons). Squeeze lime juice over the avocados and season with salt, then place on baking sheet. Break an egg into the center of each avocado. Don’t worry if some of the white spills out as long as the yolk is intact.
3 – Bake in the oven until whites are set and yolk is runny, about 10 to 12 minutes. Remove from oven and garnish with cilantro, scallions, and chilies and serve with tortillas.

 

Today’s Workout:
*August Benchmark*
WoD1: OTM and Death By: 2 KB-SDHP and Push-ups
WoD2: Full Hill Run


8.3.13: Top of the Hills

running-hills

8.3.13:  Cordelia Park  @ 8am (NOT the AG Track)

WOD: Hills with BRuss

Notes: Repeat. If you are coming to Endurance tomorrow, we are NOT meeting at AG Middle School. We will be meeting at Cordelia Park to run some hills. Address is 2100 North Davidson. You can get to the parking lot by going up North Davidson and turning right on E 24th St, just past Parkwood. BRuss will meet everyone in the parking lot then you’ll head down to the hills.

Purpose: running hills is a great way to build speed and strength as well as improving your lactate tolerance.

* And yes, Top of the Hills is a play on words that all UNC fans will get.


CF Blog August 3

WOD:HeaderLogo
“31 Heroes 2013”
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 w/ a sandbag. Once Partner 2 returns from the run,
Partner 1 will grab the sandbag and begin their 400m, while Partner 2
continues work wherever Partner 1 left off.

Score is total # of Reps

**It’s Mama Bear’s last day!!  Give her some love!**

The Heroes

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

  • Alexander J Bennett, Sgt.
  • Darrik C Benson, PO1 SEAL
  • Brian R Bill, CPO SEAL
  • John W Brown, Tech Sgt., USAF PJ
  • Christopher G. Campbell, PO1 SEAL
  • David R Carter, CWO4
  • Jared W Day, Information Systems Technician PO1
  • John “Jet Li” Douangdara, Master at Arms 1st Class
  • Spencer C Duncan, Spc.
  • John W Faas, CPO SEAL
  • Patrick D Hamburger, Staff Sgt.
  • Andrew W Harvell, Staff Sgt., USAF CCT
  • Kevin A Houston, CPO SEAL
  • Jonas B Kelsall, Lt CMDR SEAL
  • Louis “Lou” J Langlais, Master Chief SEAL
  • Matthew D Mason, CPO SEAL
  • Steven “Matt” M Mills, CPO SEAL
  • Bryan J Nichols, CWO2
  • Nicholas H Null, CPO EOD
  • Jesse D Pittman, PO1 SEAL
  • Thomas A Ratzlaff, Senior Chief SEAL
  • Robert J Reeves, CPO SEAL
  • Heath M Robinson, CPO SEAL
  • Nicholas P Spehar, PO2 SEAL
  • Michael J Strange, Cryptologist Technician PO1
  • Jon “JT” T Tumilson, PO1 SEAL
  • Aaron C Vaughn, PO1 SEAL
  • Kraig M Vickers, Senior Chief EOD
  • Jason R Workman, CPO SEAL
  • Daniel L Zerbe, Tech Sgt., USAF PJ
  • Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.


CF WOD August 3

WOD:
“31 Heroes 2013”
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 w/ a sandbag. Once Partner 2 returns from the run,
Partner 1 will grab the sandbag and begin their 400m, while Partner 2
continues work wherever Partner 1 left off.

Score is total # of Reps


CF Blog August 4

Prowler Push 2 min Challenge – As many times down and back as possible inphoto-15
2 min (down and back = 1)

WOD:
4 Rounds
5 Hang Power Cleans (135/95)
20 Ball Slams (30/20)
25 Abmat Sit-ups


CF WOD August 4

Prowler Push 2 min Challenge – As many times down and back as possible in
2 min (down and back = 1)

WOD:
4 Rounds
5 Hang Power Cleans (135/95)
20 Ball Slams (30/20)
25 Abmat Sit-ups


4 Rounds of 800m Run and 15 Burpees


8.5.13: Run, Run, Run

lukasv2

AG Track @ 6pm

WOD
Run 1600m
– rest 5:00
Run 800m
– rest 5:00
Run 400m

Goal: run as fast as hell. The main goal is speed with a side of consistency. You’ll want to run your mile at about 90-95% (so leaving some in the tank but still going hard). And then with the 800 and 400, you want to hit the same pace as you ran the mile. So if you ran a 7:00 1600, then you want to hit a 3:30 on the 800, and a 1:45 on the 400 (or beat it).

Some people have also asked to run a 1 Mile TT. If that’s your goal, then go for it.

Photo: Just a few years ago, Lukas Verzbicas became one of the greatest all-time HS runners. He won multiple national championships, holds the 2 mile record and was the 5th HS boy to ever break the 4:00 mark in the mile. He went to Oregon on scholarship but shortly after realized his true passion (and best chance at Gold) was with Triathlons. Not long after the switch, Lukas was quickly becoming an Olympic hopeful, and then he had a catastrophic accident on his bike. Read his story:
http://www.makeahero.org/blog/racing/lukas-verzbicas/


CF Blog August 5

WOD: “Crossfit Total II”IMG_0449
Clean 1-1-1
Bench 1-1-1
OHS 1-1-1

 

Momma’s Quote of the Week:  “Take care of your body. It’s the only place you have to live.”—Jim Rohn


CF WOD August 5

WOD: “Crossfit Total II”
Clean 1-1-1
Bench 1-1-1
OHS 1-1-1


High Heels

A little something for the ladies today. 5 Ways to Counteract Wearing High Heels…. check out the link for all the pics and videos.

It almost goes without saying, but wearing footwear that includes an excessive heel lift (i.e. high heels), greatly alters the alignment of your entire body. When we are misaligned, certain areas of the body will be asked to do more than they should, while other areas, in turn, are unable to fulfill their duties. We recognize this problem and its ill effects with people who function day to day with poor posture and movement habits. When we choose to wear this type of footwear, we are forcing ourselves into a poor position, regardless of where we were prior. To make matters worse, most of us are not in a particularly great position barefoot. The addition of heel lifts, as high as 2 – 4 inches, certainly does not help.

That being said, high heels are a fashion statement, and sometime ladies just want to look glamorous. I certainly am not one to advocate against wearing something that makes you feel like a million bucks. However, if you don’t want to feel like the polar opposite of that the next day, try applying these five tips!

1. Do more self massage.

I recommend keeping a golf ball, lacrosse ball, and (if possible) a foam roller or piece of PVC pipe on hand. As we touched on above, wearing high heels will cause a few muscle groups to work overtime. The idea with all of our tips is to “undo” what you have “done.” With that in mind, we need to start with a concerted effort to take down the tone down of these overactive muscles.

Use a golf ball to massage the bottom of your feet. This can be done by placing the ball underneath your foot while standing. Apply a generous amount of pressure while rolling the ball in various patterns along the underside of the foot.

Like wise, you can do a similar thing on the muscles of your calves with either the golf or lacrosse ball. In a seated position, place the ball under your calf and apply pressure while rolling the ball around the back side of your lower leg. 

Another great spot on which to use the ball is the front side of your upper leg. Attack the hip flexors by using the lacrosse ball and/or foam roller. In a prone (face down) position, use the implements to massage the quadriceps (thigh) as well as the high, anterior (front) of the hips. While I would make these two spots the priority, you would be well advised to work on the outer thigh, and inner thighs as well. Check out our foam rolling progression in the video below. Pay extra attention to the portion targeting the lower extremities.

2. Facilitate the inhibited muscle groups.

Once you have finished with the self massage techniques described above, you will want to “re-ignite” the areas that were inhibited by the mal-positioning of a high heel lift. I like people to start from the core, and work their way out. There are three easy to use activation exercises to get you going. First, you can use a low level breathing exercise. Breathing exercises will help facilitate the diaphragm, and the external / internal obliques. By doing so, we can help “turn on” the mid-section correctly, get you away from an extended bias, and further bring down the tone of your body. A great option is the the deep squat breathing with lat stretch.

Next, we can facilitate the mid section a little more aggressively by adding some movement of the limbs while controlling the core. Dead bugs are a viable option here. 

Lastly, some easy glute activation is in order. The glutes function in all three planes of motion. Therefore, it is important that we facilitate their function correctly. For lesser trained individuals I would recommend hammering the sagittal plane first and foremost. Supine bridge variations are the best place to start. From there, we can work into a side lying clam variation. Lastly, for the more prepared individuals an exercise such as the bowler squat is a nice way to activate the glutes in all three planes. 

3. Stress foot/toe and ankle function.

When wearing heels, the most obviously altered joints are the toes/foot and the ankles. It is important that we address them appropriately. The toes will be constricted by the narrow toe in most of these shoes. Because of this they will no longer function normally during gait. Additionally, the ankles will be placed into a position of plantarflexion permanently. With this in mind, there are a few easy exercises that should be done in order to restore proper function of the foot and ankle. The first would be some low level mobility drills for the ankle, stressing dorsiflexion. Knee break ankle mobs are terrific in this scenario.

Furthermore, some ankle “alphabets” are also a great way to restore function to both the ankle and the foot.

Lastly, I would recommend doing toe pulls as well to wake up the feet, and toes. 

4. Re-groove a posterior weight shift.

The heel lift causes us to shift our center of mass forward. This can be a big problem, namely for all the reasons we talked about in the opening of this article. In order to combat this, we need to re-groove a posterior weight shift. Basically, the idea is that we need to re-teach our body what right feels like. Eric did a great post on the effectiveness of the left-stance toe touch, you can read it here. For now, make sure that you implement this exercise as often as possible, especially when you find yourself wearing heels!

5. Take a break whenever you can.

Finally, you can offset the problems associated with wearing heels by simply taking them off whenever possible. If you have 10-15 minutes where you can catch a break, do so! If you really want to make progress, use that time to do some of the drills above.

If you regularly find yourself in heels, I hope this article helps you out. Additionally, if you know someone who wears heels on a regular basis (I know you do!), then please share this with them!

 

 

Today’s Workout:
4 Rounds of 800m Run and 15 Burpees


Full Hill Suicide Run…
then partition 100 Push Ups, 200 Sit Ups and 300 Squats as you wish…
…Full Hill Suicide Run


CF Blog August 6

WOD:photo-16
6 Rounds
400m Run
25 Back extensions
25 Abmat Sit-ups

 

 

 

 

 

Coach Travis on Hookgrip.com’s Facebook page:

533707_541379175916911_761973504_n Travis Cooper (-85kg, USA) snatching a competition PR 150kg at the 2013 Nationals. Cooper went 150/191/341 in the process of going 6/6, winning his first national championship and also picking up the best male lifter award. Cooper, the second ranked USA male lifter, is also headed to Poland in under three months to compete for the USA at the World Championships


CF WOD August 6

WOD:
6 Rounds
400m Run
25 Back extensions
25 Abmat Sit-ups


visualization

Sports psychology, visualization is a powerful tool and training the mind is just as important as the body. Preparing your mind and body to execute to their best ability. Think. See. Believe. Perform. Do you visualize the successes of your movement or workout before you perfom? Well, you should. The History, Science, and How-To of Visualization:

There is what for some may be a surprising study found in the book Peak Performance by Charles Garfield. The study shows just how powerful mental training can be for athletes:

“In my meetings with the Soviet researchers in Milan, they discussed government funded athletic programs that integrate sophisticated mental training and rigorous physical training. One study evaluating these intensive programs suggests their potential. Four matched groups of world-class Soviet athletes diligently trained for many hours each week. The training regimens were as follows:

Group I – 100% physical training

Group II – 75% physical training, 25% mental training

Group III – 50% physical training, 50% mental training

Group IV – 25% physical training, 75% mental training

When the four groups were compared shortly before the 1980 Winter Games in Lake Placid, Group IV had shown significantly greater improvement than Group III, with Groups II and I following, in that order.”

Wow! Basically this says that the more mental training you do the better.

In 1992, Anne Isaac led an experiment with 78 subjects of trampolinists, some of whom were experts and others novices. They were divided into experimental and control groups, and this was a blind study, so the experimenter was unaware of who was in which group. Isaac had the participants tested on visualization skills through assessment and classed them as high or low imagers. Both groups were trained in three skills over a six-week period.

The practice was laid out as follows:

  • 2.5 minutes of physical practice on the skills
  • 5 minutes of mental imagery for the experimental group
  • 5 minutes of abstract mental problems like math or puzzles for the control group
  • 2.5 minutes of physical practice once again

In the end, there was a significant difference in performance between both the high imager and low imager groups, with the high imagers getting superior results. There was also a significant difference between the mental imagery group and the control group, again the former group leading. Both the novice and expert groups saw improvement, which showed that visualization works in beginners and advanced people.

This was one of few studies showing that not only was visualization successful, but better visualization was more successful.

 

Today’s Workout:
Full Hill Suicide Run…
then partition 100 Push Ups, 200 Sit Ups and 300 Squats as you wish…
…Full Hill Suicide Run


8.7.13: How Far Can You Go In 5?

AMRAP-close-up-of-image_1024x1024

8.7.13: The Pit @ 6am

AMRAP 5
AMRAP 5:00- Run (meters)
rest 1:00
AMRAP 5:00- AirDyne (meters)
rest 1:00
AMRAP 5:00- Double Under (#)
rest 1:00
AMRAP 5:00- Row (meters)
rest 1:00
AMRAP 5:00- Prowler (meters)

The goal is to see how far you can go in the combined effort. This is a great way to increase and test your endurance. 5:00 provides a nice balance of forcing you to pace while at the same time pushing yourself to go fast.


CF Blog August 7

Strength: Back Squat 5-5-5photo-17

WOD: AMRAP 15
2 Muscle-ups
4 Power Snatches (135/95)
20 Double Unders

For those of you who are doing some summer traveling, here are some tip for you from the ladies of Fit as Fu*k to ease your way back into your post-vacation fitness routine.

Been a little too relaxed during the holidays? Tips on getting back to the Gym!

tumblr_m8aswhNSzh1qed1eao1_500

It’s been a nice, long holiday – but now it’s time to get back to the gym. For some people,  it’s tempting to jump into the old routine and start on an ambitious weightlifting and CrossFit scheme from day 1 – and for others it’s tempting to stay in the ‘holiday’ routine and remain on the couch. We have some advice for both situations:

Scenario 1: “Feeling guilty and can’t wait to get started”

Focus on this section if you can agree with some or all of these statements:

  • I have been way too inactive (to my own liking) during the holidays, and now I’m afraid that all my training buddies have become much better/stronger/faster than me.
  • Now that I’m properly recovered, I can start a rigorous training regime from day 1 back in the gym.
  • It’s been so long since I’ve trained, that I think it’s best to start with a 1RM test in all major lifts – just to see how much I’ve ‘lost’ while being away from the gym.

Ideas for your “getting back into the gym” strategy

  • You might have a guilty concience, but don’t go crazy in the beginning! Gradually build up to your previous training frequency. For example start by 2 – 3 training sessions the first week, then add another training session every week until you have reached your previous frequency. Start of by having at least 24 hours of recovery between sessions. This should help you avoid any excessive soreness and stupid injuries.
  • Watch your training intensity! Give your body a chance to get back into the game, before throwing it into a max test frenzy or a 30 min CrossFit workout. Most programs have a ramp-in period of 1-2 weeks in the beginning and a max test in the end for a reason! The first weeks back into the gym, try to work with loads of about 60-70% of your previous 1RM. Start by increasing the volume, then work on intensity later on.
  • Plan ahead. Make a training plan and stick to it. For a gym-rat like you, the gym will be full of temptation. Suddenly, you see all your old training buddies that you haven’t seen all summer and they all want to do a crazy workout with you. You need to keep a cool head , and re-schedule for when you are back in shape … or you’ll end up losing more precious gym-time because you are too sore to even get out of bed.

(Continue Reading…)


CF WOD August 7

Strength: Back Squat 5-5-5

WOD: AMRAP 15
2 Muscle-ups
4 Power Snatches (135/95)
20 Double Unders


soda pop

If you don’t subscribe to the modPaleo blog, then you probably missed missed this gem from Liz, check it out… Soda & Your Health:

As Americans, we have a general understanding that soda is not exactly beneficial for one’s health.  If you can recall, soda (along with sugar and fats) topped the old food pyramid as an item that should be eaten “sparingly.”  Yet, soda in all of its forms has come to be a main staple in the Standard American Diet (SAD) – an alarming majority of Americans drink soda every day, often drinking it in place of water altogether.

Worse still, while many are aware that soda boasts nothing more than “empty calories,” there is also unfortunate misconception that replacing regular soda with diet soda is somehow better for you.  This is not the case at all.  True, diet soda may be void of calories, but stripping the beverage of regular sugar and replacing it with the harsh chemicals of an artificial sweeter is far from being a better alternative.  Recent studies have also found that drinking diet soda everyday increases the risk of strokes and heart disease. (Read more here)

Just recently, my husband has started to try to kick his soda habit, making ours a soda-free house.  I know it’s not easy, but are a few good reasons why you should think about kicking the soda habit as well:

Sugar – a can of regular soda has roughly 10 teaspoons of sugar, which is far more than an individual should be ingesting in a day, let alone a single drink.  Too much sugar in a diet is concerning because sugar spikes insulin levels.  In turn, elevated insulin levels can lead to “high blood pressure, high cholesterol, heart disease, diabetes, and weight gain”. (Read more here)

Aspartame – Aspartame is a chemical that is used in diet drinks as a calorie-free sugar substitute.  While aspartame may be void of calories, the chemical has also been a known cause of “brain tumors, birth defects, diabetes, emotional disorders and epilepsy/seizures. Further, when aspartame is stored for long periods of time or kept in warm areas it changes to methanol, an alcohol that converts to formaldehyde and formic acid, which are known carcinogens”. (Read more here)

Phosphoric Acid – Just as corrosive as battery acid, phosphoric acid should be avoided because it is known to inhibit the body’s ability to absorb calcium, resulting in osteoporosis, cavities and bone softening.  Katie over at the Wellness Mama also notes that phosphoric acid “interacts with stomach acid, slowing digestion and blocking nutrient absorption” (wellness mama).  This same ingredient that is used in all sodas, also happens to be a popular rust-removing agent.  Am I making you thirsty?

Caffeine & Sodium – While caffeine can serve as a great pick-me-up, too much of it has been known to cause jitters, heart palpitations, insomnia and elevated blood pressure.  If you are having multiple sodas a day on top of a daily cup of coffee, you may want to dial back your caffeine intake.

Coupled with caffeine, the sodium content in soft drinks serves as a diuretic, which can lead to dehydration, which is especially concerning for those who regularly choose soda over water as a thirst quencher.

Bottom line, soda is not only void of any nutritional value, it is also detrimental to your health and should be enjoyed sparingly (if at all).

Fortunately, there is a great alternative for soda!!!  For those needing a carbonation fix, may I present to you, flavored sparkling water!!  Just one word of caution on these – not all seltzer waters are created equal.  Steer clear of many of the generic store brand versions, as they tend to have artificial sweeteners and flavorings (although the Trader Joe’s sparkling water is a great option).  Opt instead for brands like La Croix, White Rock, and San Pellegrino, which are flavored naturally and have no sodium content.

Bottoms up.

 

Today’s Workout:
WoD1: 8 Rounds – 90sec of 100m Forward/Backward Sprint + AMRAP Yard Sales + 30sec Rest
WoD2: 5min Plank w/Stair Run (each drop)
WoD3: 100 Flutter Kicks


WoD1: 8 Rounds – 90sec of 100m Forward/Backward Sprint + AMRAP Yard Sales + 30sec Rest
WoD2: 5min Plank w/Stair Run (each drop)
WoD3: 100 Flutter Kicks


CF Blog August 8

Strength: Deadlift 10×1 @ 80%photo (4)

WOD:
10-1 Ball Slams (30/20)
1-10 Box Jumps (30/24)
*Finish w/ 1 Mile Run

 

 

In case you missed it, a great article from the Huffington Post:

3 Reasons to Get Upset About CrossFit 

by 

Crossfit

About 13 months ago, I arrived home for lunch and found that all three elevators were out in my building.

I was living on the 20th floor at the time, so this was not soul crushing news. I grabbed my Hello Kitty lunchbox and plodded up the stairs, thinking that if anything this was an opportunity to burn some calories before gorging myself with mid-day pancakes and jelly beans. What I didn’t count on was months of lethargy and inactivity… I arrived at the front door soaked in sweat and ready to take a nap. I was only 28 years old.

I’m not sure when it happened, but at some point in my mid to late 20s I reached a state of general malaise. It was not a conscious decision, I didn’t wake up one morning and decide it was time to stop moving around quickly or throwing things on a field. It was just the result of months and months of stagnation and apathetic decisions.

Without action, my health was only getting worse. I had a vision of my sweaty, overweight, and out of breath self trying to keep up with my future unborn children and it was disquieting. My vision of the future would be an enormous disappointment to my childhood self, who had always planned on wearing jean jackets with Michael Dudikoff and staring handsomely at the horizon.

My brother had joined “the CrossFit” a few months previously and seemed to be in pretty awesome shape, so I figured I’d start taking a look at what this newfangled fitness regimen was all about. I knew it had something to do with doing 100 pull ups and throwing up, which was a fancy stretch from my normal three-month stints of chest and tricep, back and bicep, and shoulders and legs. In the end, I signed up for an Intro course and jumped right in.

Now, I am by no means a trendsetter. I only just started wearing trucker hats; I have the musical taste of an impressionable 13-year-old girl; and I did not join CrossFit before it was cool (I don’t even know what “cool” is anymore… Is “twerking” drugs?). Over the past year however, I’ve seen CrossFit mature into a much more mainstream fitness program. With that popularity, I’m starting to see more and more articles and resources popping up in crazy numbers on blogs, news sites, magazines, and newsfeeds. However, I’m also finding it harder and harder to distinguish between fact, opinion, and trolling when it comes to a lot of these pieces, especially when I consume most of my information in the madness that is the digital wild west.

I read articles with titles like “CrossF*cked” and “10 Reasons Why CrossFit Is Not a Sport” and I have trouble taking them seriously. I can’t tell if the authors are confused on the meaning of “edgy” or if they’re just replacing content with provocation. It seems as though the purpose of these articles is less to inform those that are trying to forge an opinion on the subject and more about driving as many shares, likes, and comments to the bathroom stall that is their comments section.

At times, the opposition seems no better… Both sides can tend to paint a very black and white portrait of the subject. The Internet is no place for a grey thought.

My greatest fear is that people who are truly concerned with their fitness would read these articles and let them dictate their outlook on CrossFit without ever being exposed to a milder perspective that might shed some light on its value.

I’m certainly no authority on the subject, but I’d love to address three of the more common issues and complaints brought up by some of these CrossFit articles and posts from a perspective of relative experience and critical thinking. Feel free to disagree in the stall below.

1. CrossFit Illuminati Serve Kool-Aid via Water Fountains

Let’s get this one out of the way early… Yes, CrossFit can be a bit “culty” at times. Just like owning a Harley Davidson, being a car guy, or having babies can be “culty.” It’s an activity that has its own vocabulary, encourages commitment from its members, and becomes a neighborly gathering place for those with like mind. CrossFit can be a very social activity… And while some members can take it a bit far by revolving everything they do around it, it’s up to you on how far you want to go down the rabbit hole.

My wife and I both do CrossFit, and we both enjoy it. We talk about WODs during dinner and have been known to be an annoying/overbearing CrossFit couple that posts too many workouts on Facebook (we’re working on it, really). We have tons of friends we’ve made through they gym (far more than I made at the gym during my bench and tricep days) but we’ve still managed to make and keep friends from outside the gym and not drive them off with talk of Heroes and Girls. People get excited about CrossFit just like they get excited about camping, or drinking, or their pets. Anyone can be high-handed and overbearing regardless of the interest… Assholes in real life become assholes who like CrossFit, and awesome people in real life become awesome people who like CrossFit. Just be awesome. Always.

The word “cult” should not be used in place of a lack of understanding on why a large group of people are excited to workout together. A “cult” should really refer to a group of authority figures with no accountability, using subservience to force members to cut ties with family members to further their main goal of bringing in new members and money.

And on that note…

(Continue Reading…)

 


CF WOD August 8

Strength: Deadlift 10×1 @ 80%

WOD:
10-1 Ball Slams (30/20)
1-10 Box Jumps (30/24)
*Finish w/ 1 Mile Run


Run 200m, 400m, 600m, 1000m, 800m, 600m, 400m, 200m with Max Push-ups after each run


Random Notes - AUG

How Exercise Can Help Us Learn

The Secret Engineering of Junk Food

Yuck: A 4th Grader’s Short Documentary About School Lunch

5 Surprising Genetically Modified Foods

The First-Ever Public Cooking And Tasting Of A Test Tube Burger Occured Today

Which Countries Eat The Most Meat?

Epic Bars

Ness Restaurant Recommendations

The American Craft Beer Cookbook: 155 Recipes from Your Favorite Brewpubs and Breweries

The Sports Gene: Inside the Science of Extraordinary Athletic Performance

Why You Absolutely Must Play, Every Day! (plus 10 Pointers for Successful Playtime)

The Price Of Being A Superhero In Real Life: Then & Now

You Are Not So Smart

The Legend Of ‘The Oregon Trail’

Are The Suburbs Dying?

Proof That You Have Absolutely No Concept Of Time

How E-mail Is Swallowing Our Lives

Computer-Brain Interfaces Making Big Leaps

BMW i3 Electric Car

Hidden Spotify Features Show Music Discovery Could Get So Much Better

The National to Enlist Members of Vampire Weekend, The War on Drugs, Bon Iver and Kurt Vile for Grateful Dead Tribute Album

6 Emerging Artists to Catch at Lollapalooza

The Stories Behind 22 Classic Album Covers

Billy Bob Thornton to Star in “Fargo” TV Series

Shark Week

American Hustle – Trailer

Prince Avalanche – Trailer

The Secret Life of Walter Mitty – Trailer

Soul-Sides

 

Today’s Workout:
Run 200m, 400m, 600m, 1000m, 800m, 600m, 400m, 200m with Max Push-ups after each run


SEPTEMBER 21ST, 2013 

 http://www.sarcomathrowdown.com/

Help us raise awareness and fight Sarcoma with 100% of proceeds going straight to Sarcoma Research.

What is it? Sarcoma is a form of cancer that affects bones and soft tissues in many forms.  It affects adults as well as children. About half of these tumors develop in the arms and legs.

About 14,000 new cases of sarcoma are diagnosed each year. Sadly, approximately 6,000 people die yearly from this cancer.

THE WORKOUT

This will be a cross training interval workout- Crossfit style without any complicated exercises – just a good old-fashioned sweat and fun! The actual workout will be released 3 weeks prior to the event but will be an approximately 20-25 minute intense workout.

Participants will be scheduled into heats running every 30 minutes starting at 9am. This will be a partner workout! If you don’t have a partner, don’t worry! There will be plenty of people to pair up with the day of the event. The first heat will begin at 9am and sign-in table opens at 8:15am.

REGISTRATION

Registration for the event is $30.  All proceeds will be donated to to the Sarcoma Research Foundation at Levine Cancer Institute.

Registration includes: your workout, T-shirt, and any other special goodies we have on competition day!

THE VENUE

Thank you to Ultimate Crossfit for generously hosting our event for the day!

Ultimate Crossfit is located at:

210 Rampart St Unit F
Charlotte, NC 28203

**Parking will be available in the lots across the street and on Hawkins St.

PRIZES!!!!

To be announced….

  • 1. Most Spirited
  • 2. Fastest Team Time

Check out the Official Sarcoma Throwdown Website to register and read more about sarcoma and Julie’s story


CF Blog August 9

Strength: Press 5-3-1photo (5)

WOD:
15-12-9
Front Squat (135/95)
500m Row

*if needed separate into groups of strength and WOD then switch

Bill$ shared this great article from 70’s Big.com – check it out!!

Efficient Training: The Squat

 by 

My travels have led me to many gyms ranging from performance centers for special operations personnel to CrossFit gyms, from storage containers to globo gyms. There is a constant in all of these facilities: inefficiency.

Though I’ve rehashed topics like this ad nauseam in the past (see additional links at end), it’s always good to revisit them and put them back in the fore front of readers’ minds.

Typical 5x5 weight for me was 445

445 for 5×5

The squat is the most important exercise anyone can do for any goal. 

Want to get stronger and/or bigger? You’ll need to squat since it strengthens the legs and hips through a full range of motion while the trunk isometrically maintains position; it’s a full body exercise. And since it’s training the majority of the musculature in the body, it garners a systemic (i.e. large scale hormonal) response in order to heal the damage done from an effective squat workout. This systemic response is what augments any other lifting you’ve done in the same training session and is the adaptive stress that spurns recovery and strength gain.

Want to lose body fat? The systemic stress response from squatting means hormones are working in overdrive to recover — a process that requires calories and stimulates muscle repair and growth. By using calories and growing new muscle — and doing this regularly with consistent training — the body is in a hormonal environment that facilitates body fat loss. To this day I’ve never had a female trainee not lose body fat on a strength training program.

Want to get faster? The squat takes the hips through a full range of motion and accentuates hip extension — the fundamental athletic movement. The squat also inherently involves a stretch reflex out of the bottom; the musculature about the hips and thighs moves into a position of tension and quickly shortens, or contracts, to explode out of the bottom. The squat perfectly prepares the related musculature for speed and power training as well as teaching the trunk how to stabilize the spine and hips to efficiently transmit force while moving (an important aspect of sprinting). The act of improving absolute strength will decrease the difficulty of repetitive movement, resulting in the capacity for higher or faster rates of work.

By regularly loading the muscles, tendons, ligaments, and bones with a full-body movement like the squat through a full range of motion, these structures adapt to be stronger, more dense, and ultimately less likely to be injured.

However, in order for all of this to be the case, the squat needs to be performed efficiently with adequate mobility. And the first god damn step is squatting all of the way down — a point in which the hip capsule (acetabulum) is below the top of the knee (or patella). If you’re reading 70′s Big, then you most likely squat to full depth on each rep, but statistically speaking there are a few of you who don’t.

As I’ve said before: Every time you don’t squat to depth, I pour a beer down the drain. And I HATE wasting beer.

For the sake of the gods, let’s make this simple: a cue to help reach depth on any squat type is shove your knees out”. Sure, there is a lot of other things we could focus on like stance width, toe angle, torso alignment, breathing techniques, chest positioning, eye gaze, and so on, but anyone can squat to depth if they shove their knees out. The rest will figure itself out.

Dat depth.

Shoving the knees out externally rotates the hips to point the femur out away from the mid-line. It helps clear the femur from impinging on front of the hip capsule and surrounding tissue and allows for more hip flexion, AKA depth. It also helps create the “torque” at the hip that Kelly Starrett frequently talks about and results in distributing the force application across the hips and thighs efficiently (more on that here). It can help if the “knees out” cue is originating at the outside of the hips (imagine a twisting motion on the lateral hip that results in the knees out).

Continue Reading…


CF WOD August 9

Strength: Press 5-3-1

WOD:
15-12-9
Front Squat (135/95)
500m Row

*if needed separate into groups of strength and WOD then switch


single-slice-quiche-with-skillet

Paleo Quiche with Spaghetti Squash Crust

Ingredients

  • 1 medium spaghetti squash
  • 1 pound grass-fed ground beef
  • 1/2 medium red onion, diced
  • 2 cloves garlic, minced
  • 1 1/2 – 2 tablespoons Penzey’s Chili 9000 (or similar chili or taco seasoning blend with all-natural ingredients)
  • 1 teaspoon salt
  • 1/4 cup fresh cilantro, chopped
  • 1/2 red bell pepper, sliced thin
  • 8 large eggs, whisked
  • 1-2 teaspoons additional fat for pan
  • salt and pepper to taste
  • 1 cup grated cheese (optional)

Instructions

  1. Preheat oven to 350°F
  2. Prepare the spaghetti squash: Halve squash lengthwise. Arrange squash in a 9- x 13-inch casserole dish, cut sides down. Pour 1/4 to 1/2 cup water into the dish and bake until just tender, 35 to 40 minutes. Use a spoon to scoop out and discard seeds from the middle of each half. Rake a fork back and forth across the squash to remove its flesh in strands. Season the spaghetti squash with salt and pepper to taste. Set aside.
  3. While squash is cooking brown the ground beef in a cast iron skillet.
  4. Add the diced onion, garlic, spice blend and salt and continue cooking until onions are soft. Remove the meat mixture from the skillet to another dish and keep warm.
  5. Add the cooked, seasoned spaghetti squash to the skillet and spread it out evenly including lining the sides.
  6. Heat the squash mixture for several minutes until more of the moisture is cooked out.
  7. Add the reserved spicy beef mixture to the crust.
  8. Sprinkle the chopped fresh cilantro on top of the beef mixture.
  9. In a medium bowl whisk together the eggs with some salt and pepper and pour it on top of the beef and crust.
  10. Add slices of red bell pepper.
  11. Top with grated cheese (if using) and place in the 350 degree F oven. Cook for about 35 minutes until the eggs are done and quiche seems firm.
  12. Serve warm.

 

Today’s Workout:
5 Rounds: 20 Walking Lunges + 15 Squats + 10 Wall Jumps + 5 Burpees


8.10.13: 2-4-6 How Fast Are Your Kicks

Screen shot 2013-08-09 at 3.26.00 PM

8.10.13: AG Track @ 8am

WOD
3 Rounds:
200m
400m
600m
– rest is 200m jog

Goal is to work on your short and midrange speed, while also achieving negative splits (getting faster with each round). Learning how to run negative splits will benefit you in all areas of Crossfit. Effort level should go: 85%, 90%, 95%. The resting jog can be as slow as you need but the goal is to keep moving vs. stopping to catch your breath.

Breathing: Learning how to establish more efficient breathing is a great way to improve your runs.
http://www.runnersworld.com/running-tips/running-air-breathing-technique

Picture: Team USA at the 2013 IAAF World Championships this weekend. It runs from August 10-18. Airs on Universal Sports and NBC.


CF Blog August 10

WOD: AMRAP 127161_10151793457670568_603109286_n
5 Floor Wipers (135/95)
10 Lateral Bar Jumps
15 KB Swings (2/1.5)

Rest 2 min then:

Complete Rounds/Reps completed from AMRAP for time


CF WOD August 10

WOD: AMRAP 12
5 Floor Wipers (135/95)
10 Lateral Bar Jumps
15 KB Swings (2/1.5)

Rest 2 min then:

Complete Rounds/Reps completed from AMRAP for time


CF Blog August 11

WOD:photo (6)
Run 800m or Row 1000m
Max Rep Push-ups
Run 400m or Row 500m
Max Rep Push-ups
Run 200m or Row 250m
Max Rep Push-ups
Run 800m or Row 1000m
Max Rep Push-ups

*alternate btwn running and rowing each round. If you start with the 800m
run after the push-ups you’ll be rowing a 500. If you start with the 1000m
Row after the push-ups you’ll be doing a 400m Run and so on.
*Score is time and total push-ups


CF WOD August 11

WOD:
Run 800m or Row 1000m
Max Rep Push-ups
Run 400m or Row 500m
Max Rep Push-ups
Run 200m or Row 250m
Max Rep Push-ups
Run 800m or Row 1000m
Max Rep Push-ups

*alternate btwn running and rowing each round. If you start with the 800m
run after the push-ups you’ll be rowing a 500. If you start with the 1000m
Row after the push-ups you’ll be doing a 400m Run and so on.
*Score is time and total push-ups


5 Rounds: 20 Walking Lunges + 15 Squats + 10 Wall Jumps + 5 Burpees


AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run


8.12.13: Minute By Minute

oly_g_uboltts_600

8.12.13: AG Track @ 6pm

WOD
12 Rounds Tabata Run
1:00 on
:30 off (jogging rest)

Purpose: this workout pushes you to go hard for 1:00 and then you get a :30 breather. The 1:00 on should be at your 5k race pace. The breather should be a slow jog (as slow as you want). You want to keep moving. And you want to keep a consistent pace across all efforts. We often run for distance (200m, 400m, etc.), so it really helps to shake things up and base a run on time. Gets us out of our comfort zone. And we all know in Crossfit that we can do a lot of things in just 1 minute.

Pic: Looks like Bolt is back. He took back the World Championship today that he lost after a false start last year. He ran a 9.77, edging out Just Gatlin’s 9.85. But Bolt still isn’t close to his 9.58 world record.


CF Blog August 12

Strength: Back Squat 5×2 @ 80%photo

WOD: 4 Rounds
4 Power Cleans (185/135)
8 HSPU
40 Double Unders

Momma’s Quote of the Week:  “The price of anything is the amount of life you exchange for it.”—Henry David Thoreau

 

Gotta case of the Mondays?  Check out the kid president’s “pep talk” video for a little inspiration for your day 🙂

 

 

 

 


CF WOD August 12

Strength: Back Squat 5×2 @ 80%

WOD: 4 Rounds
4 Power Cleans (185/135)
8 HSPU
40 Double Unders


farm-fake

Check out this interesting article from Modern Farmer, Farm Fakes: A History of Fraudulent Food. It brings up one of our favorite Bootcamp sayings – know your food source. Just because it’s at the farmers market don’t always make it “best”. Throughout time, humans have been purposefully mislabeling, marketing and adulterating food. But thanks to a global economy, one food fake can reach millions of people; are we doing enough to stop it?

Early Saturday morning, Jimmy and Junior parked their rickety pickup truck behind a table in the center of the Richmond, Indiana’s local farmer’s market, where Lucy Goodman and her husband, owners of a CSA farm, liked to sell their organic produce.

Jimmy and Junior were “already tanked,” Goodman recalled. After unloading boxes of produce onto a folding table, Jimmy perched a fedora over his head and sprawled onto a chair for a nap. Junior, a ruddy-nosed man with a lisp, dealt with the customers. He advertised their “local” offerings: oranges, bananas and pineapples.

Except, of course, they weren’t. “That’s a bunch of – excuse my French – bullshit,” Goodman said. “That stuff doesn’t grow around here. It’s cold and there’s a lot of snow outside. There’s no way he could be growing tropical stuff.”

Junior and Jimmy’s pathetic attempt at a food scam is part of a long and storied tradition: as long as profit could be made, there has been someone willing to masquerade their product as something better, fresher and safer than it really is, cutting corners with cheaper ingredients or replacing it with something else entirely.

Like our food system, food fakes span the globe.

Fake food has plagued mankind for centuries; next to prostitution, historians consider counterfeiting the world’s second oldest profession. But food fakery these days is vastly more complex, and much harder to trace than in the past. Like our food system, food fakes span the globe. In today’s market,wheat gluten adulterated with melamine finds its way from China into “all natural” pet food in the United States, killing thousands of cats and dogs. A man sells synthetic fake organic fertilizer to the country’s largest organic farm, leaving many consumers wondering if their organic spinach is true to its “certified organic” label. A red snapper at a suburban New York Whole Foods, scientists discover, is actually a much smaller, poorer fish.

“Fish is moved out of the water anywhere in the world, and it can be in a retail store in the United States within 48 hours,” said John Spink, associate director of the Anti-Counterfeiting and Product Protection Program at Michigan State University. “There’s probably no more fraud per capita or per person today than there was in ancient Roman times. There’s just more people now. And it’s multiplied because of globalization and manufacturing.”

Continue reading…

 

Today’s Workout:
AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run


6 Rounds of 15 Burpees and 400m Run


CF Blog August 13

WOD: “Kelly”photo (4)
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Payin’ it Forward for Connor Event this Saturday!!!

A note about the event:

Hello All,
 
We are getting excited for this week/weekend to celebrate Connor’s 5th birthday in a positive way!!!! 
 
CHARLOTTE FOLKS: It would really help if you know that you will be donating blood at our event if you could go online and register your time slot so we can ensure we have enough Volunteers for our event (if you’d like to volunteer, let us know).  It’s EASY!!!!  Just go to www.redcross.org and click on “Make an Appointment” and then “Enter a Sponsor Code” type CONNOR.  It will pull up our event this Friday Aug 16th, click on that, then do register now…takes only a few minutes!  Again the event is at:
Covenant Presbyterian Church – 1000 E Morehead St.  Friday August 16th from 1-6pm.  Make sure you have plenty to eat and plenty of water that day.  Avoid caffeine the day of the drive if you can!
***If you can’t make an appointment, please still stop by…we WILL TAKE walk-ins!
***BIG RED WILL BE THERE FOR THOSE OF YOU WHO KNOW OUR TAILGATING FRIEND!!!  She will help us celebrate with cupcakes, cotton candy, popcorn, cornhole while you wait!!!!******
 
OUT OF TOWN PEOPLE: We would LOVE to make this event larger than Charlotte!  If you knew of Connor’s story and you want to help honor his name, all you have to do is go towww.redcross.org, type in your zip code and choose a donation site near you.  If you have any issue, you can call 1-800-RED CROSS for availability.  Once you donate on or around Connor’s birthday, send us a Facebook note with the hashtag #cmjblooddrive and/or go onto this site to register that you donated: http://connorjonesblooddrive.eventbrite.com/ We will be doing a tally throughout the day and at the end of the day announce our total including all states!!!!
 
We can’t wait to see everyone there!!! 

CF WOD August 13

WOD: “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)


CONTROL

Ask anyone these days about their food intake and you’re likely to hear they’re restricting it somehow. In the United States alone, about 45 million adults claim to be dieting every year.

The term dietary restraint is defined as “the intentional and sustained restriction of caloric intake for the purpose of weight loss or maintenance”. In other words, it’s that little voice in the back of your head that says: “You really shouldn’t eat those chips AND that bowl of ice cream, because bathing suit season is just around the corner!”

Sound familiar?

But here’s something that might surprise you: Although this voice may seem to be giving you sensible advice, in fact, its chattering may be counterproductive. It might even lead you into bad eating behaviors such as bingeing – not to mention unpleasant emotional states like guilt and eating-related stress.

Now, I’m not trying to suggest that you should indulge your every whim for chips or ice cream. But I am saying that a highly restrictive attitude towards food doesn’t help and may in fact hurt. And to make matters worse, the guilt the restrained eaters can experience decreases their pleasure in eating and may lead to feelings of failure, as well as greater levels of anxiety, depression, and reduced self-esteem.

It’s a vicious cycle: A person intends to eat less, but fails in the attempt. Failure to eat less leads to guilt, and redoubled attempts to restrict – which, you guessed it, typically leads to more failure. Soon you can add reduced self-esteem and self-efficacy to the mix. This in turn usually leads to increased “comfort” eating. And so it goes….

Eating should be a source of pleasure. It should feel really good to nourish your body.

Unfortunately, our emotions and our environment start muddling up our hunger and fullness signals. We start depending on complicated rules about what, when and how much we should eat – leading to dietary restriction, which unfortunately often backfires.

Question what you believe about the “right” way to lose weight (i.e. rigid rules, control, and self-criticism). Lose the guilt and restrictive mindset, it’s a recipe for dieting disaster.

So keep it simple. Focus on nourishing yourself and adding value to your body, rather than on being “good” or “bad”.

Eat slowly – over time, we can learn our own internal appetite and fullness cues… and learn to trust our bodies to know how much food we genuinely need.

Instead of restricting, look for more — more quality, that is. This means lean protein, vegetables, fruits, and slow-digesting, high-fiber carbohydrates. Balance the amount to match your level of activity, goals and unique needs.

 

Today’s Workout:
6 Rounds of 15 Burpees and 400m Run


KB Tabata (20/10 – 4 Rounds):
KB Swing
KB Clean and Press (left)
KB Clean and Press (right)
KB Reverse Crunch
KB Front Squat
KB Bentover Row (left)
KB Bentover Row (right)
KB Russian Twist


8.14.13: Push up the Hill

13236319-mmmain

8.14.13: The Pit @ 6am

WOD
5 Rounds
15 Pullups
800m (+ hills x5 during run)

Workout: this will work your upper and lower body as well as the lungs. For the 800m run, you will run to the half way point and then on the way back you will run the hill 5 times before finishing the 800 and on to the next set of pullups. This will make the next 800 you do in a WOD feel easy.

Pic: many people call Eaton the greatest athlete in the world. I think it would be fun to see a Froning vs. Eaton matchup. Who would you take?


CF Blog August 14

photo (5)it was a power lifting kind of morning

Strength: Halting Deadlift 3×3 @ 75%

WOD:
20 Ring Rows
30 HR Push-ups
40 KB Swings (1.5/1)
50 Abmat Sit-ups
60 Burpees

Baby Girl Hirst is here!!!!!

Announcing Lillian “Lily” Marie Hirst – 7lbs 12oz…both mom and baby are doing great!!!!  


CF WOD August 14

Strength: Halting Deadlift 3×3 @ 75%

WOD:
20 Ring Rows
30 HR Push-ups
40 KB Swings (1.5/1)
50 Abmat Sit-ups
60 Burpees


standards

In life and in Bootcamp…

While I’m not one to advocate many personal development hacks, there is one hack that I think everyone dedicated to personal growth and success should know about: have high standards for yourself.

Unlike many of the other hacks you may read about, having high personal standards will almost immediately force personal growth, and will help you live up to your potential day after day — it’s also really simple to execute.

Be Ruthless With Yourself

If you’re anything like me, although you enjoy improving yourself (mentally, physically, whatever), you probably view yourself as a work in progress, and as such, don’t think very highly of yourself.

While being humble is certainly a great trait, it’s often misused. Simply being humble and viewing yourself in a negative light won’t help you achieve personal growth — if anything, it will slow your development.

By constantly thinking down on yourself, you’re conditioning yourself to accept lower standards and mediocrity — the exact opposite of what you want to accomplish. If you’d like to become a better person, you need to constantly push yourself to achieve more, behave better, and learn to consistently outperform past versions of yourself.

One fool-proof way to aggressively pursue personal growth is to hold yourself to a high set of personal standards — then ruthlessly strive to live up to your own expectations.

As you continue to strive towards your high personal standards, you’ll make quick gains that would have come slowly otherwise. I’ve found that when I’m under pressure (from myself) to act or live up to a certain standard, it’s much easier for me to accomplish my goals.

Developing Standards

If you’ve never formally listed what your personal goals are, you should take a few minutes to do so now. Create a Google doc named Growth, and make a list of the following:

  • Traits you’d ideally like to have.
  • Ways you’d like to behave.
  • People who you respect.

For instance, if you’d like to always live up to your word, you may want to write something along the lines of:

  • Honor my commitments, regardless of external factors.
  • Carefully think things through before agreeing to do things.

Or, if you’d like to improve in a more physical way, set specific (and difficult to reach) goals:

  • Have 20-inch biceps, 40-inch quads, and 60-inch chest measurements.
  • Run a mile in 5 minutes flat.
  • Squat 1,000 lbs.

By clearly stating your goals and ideal behaviors, you set a clear precedent for yourself to follow and live up to. From this point on, refer to your list frequently to remind yourself what you’re aiming to accomplish, and why it matters to you.

NOTE: Keeping a list of people who inspire you, and who you respect, is important because it motivates you to be more like those people you look up to so much.

Respect Yourself

Once you’ve clearly defined the person you want to become, working towards your ideal self becomes that much easier. Respect yourself for striving to reach difficult goals, and think highly of yourself as you work to better yourself.

Having respect for yourself makes it easier for you to make difficult decisions. We’re all defined by our actions, and those of us who have precise, measurable goals and a sufficient quantity of self respect can more easily make the tough decisions that either push us forward or pull us back.

What will you do when you’re sitting at a restaurant with your friends and you’re offered that sweet (by unhealthy) dessert? Will you eat it? Is that what you’d ideally do? What would future you do in this situation? Which decision will push you further towards your ideal self?

Set high standards, ruthlessly pursue your goals, and respect yourself.

Achieve great things, my friends.

Source: High Standards

 

Today’s Workout:
KB Tabata (20/10 – 4 Rounds):
KB Swing
KB Clean and Press (left)
KB Clean and Press (right)
KB Reverse Crunch
KB Front Squat
KB Bentover Row (left)
KB Bentover Row (right)
KB Russian Twist


CF Blog August 15

Strength: Thruster 1-1-1-1-1-1-1photo (6)

WOD:
800m Run
50 Air Squats
400m Run
50 Air Squats
400m Run
50 Air Squats
800m Run
Now that you are all connoisseurs of the Halting Deadlift, Eric Prush from elitefts.com offers you some more advice on how to improve your deadlift.  (Thanks, Neil for finding this!)

Five Ways to Fix Your Deadlift Today

By 

Eric Prush


“Nah, bro…I don’t do deadlifts. They’re bad for your back.” Every lifter or coach has heard this countless times, and no matter how many times I hear it, I still feel slightly sick to my stomach. After all, there isn’t any better exercise to develop total body strength, size, power, and musculature than the deadlift. Based on that statement alone, it should be obvious that someone who doesn’t pull heavy is condemned to be a weak, feminine shell of a man forever.

Despite these indisputable truths regarding those who don’t deadlift, the fact of the matter is that not everyone can do it safely. In fact, most people who you see deadlifting off the floor in commercial gyms are doing so with technique so bad that their spine looks like it may explode at any moment.

Considering the fact that no one can get jacked with a mutilated spinal cord, and that it’s a given that the deadlift is a must for anyone who is serious about getting jacked, here are the ways you can hone in your technique and perform the deadlift safely.

1. Learn the hip hinge

I’ve been over this before, but it bears repeating. Learning the hip hinge is essential before ever even attempting to deadlift with a bar. At Gaglione Strength, we use the belly swing (stolen from Dan John) to cue our athletes to push their hips back, keep their chests up, load the hamstrings, and put themselves in the correct position to pull heavy. You can never drill this position enough!

2. Perform rack pulls/block pulls

Even after learning the hip hinge, many athletes still lack the ability to deadlift off the floor with a neutral spine. Rack pulls or block pulls are the best alternative for anyone who is looking to lift heavy but can’t keep proper position off the floor in the deadlift. Simply set the pins in your safety rack to a height where the athlete can keep a neutral spine (or to the height of the blocks). That said, always try to keep the position of the blocks/pins below the knees if you can. Anything higher than that and this exercise can easily turn into an ego jerk-off where you’re moving the bar two inches from start to finish and patting yourself on the back for moving “big weights” while doing so.

Remember, performing a high rack pull with a ton of weight doesn’t mean that you’re a good deadlifter! You should also be working to remedy what is causing you to have to pull off a higher point of contact rather than off the floor, which leads me to my next point…

3. Improve hip mobility and flexibility

Remember what I just said about not being able to keep a neutral spine from the bottom position of a deadlift? If you can’t keep a neutral spine, odds are you have shitty hip mobility. Given the way most of us spend our days (sitting hunched over in front of a desk, driving, sitting down watching television), our hips are constantly in flexion. This isn’t any good for anyone looking to perform heavy deadlifts (or squats) safely.

Our warmup at Gaglione Strength spends a substantial amount of time on opening the hips both through mobility drills and stretching. Anyone with tight hips needs to spend extra time on this problem area or run the risk of hurting the lower back at some point down the road.

(Continue Reading…)


CF WOD August 15

Strength: Thruster 1-1-1-1-1-1-1

WOD:
800m Run
50 Air Squats
400m Run
50 Air Squats
400m Run
50 Air Squats
800m Run

Random Notes - AUG

Sugar

How Sleep Deprivation Makes Us Want to Eat Fat

8 Habits Of Insanely Fit People

Study: Food Tastes Better When It’s A Big F-ing Deal

Does It Matter If Tomatoes Are Ugly?

Here Are Some Beers That Were Gluten-Free Before The FDA Decided What Gluten-Free Means

Somebody Figured Out When The Best Time Of Day To Drink Coffee Is

These Heroic Scientists Turned Used Coffee Grounds Into Booze

Djokovic Opens the Refrigerator

The 10 Coolest-looking Food Trucks in the USA

A Primer on Krav Maga: The Combative System of the Israeli Defense Forces

Michel Davidson tuck jump burpees (back flip)

How Netflix Decides What You’ll Watch Next

Where The Emergency Alerts On Your Phone Come From

Secret of Usain Bolt’s Speed Unveiled

BountyGate

Here’s What Happens When You Mix Soap, Oil And Ink Together

A Perpetual Calendar Named EXP CAL YYYY

Portable Beach House

The National – This Is the Last Time

Matt Corby – Brother

PillowTalk – Sunny

Fat Freddy’s Drop – Clean The House

Breaking Bad Theme

The Greatest Summer Jam Since 1980 – Round One

 

Today’s Workout:
Run 200, 400, 600, 800, 1000, 800, 600, 400, 200 with max ball slams


WoD1: Run: 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
WoD2: Tabata – Squat Hold, Plank


CF Blog August 16

IMG_1737do you look like this at the top of a burpee? Alex showing how it’s done!

Strength: Weighted Pull-ups 8-6-4

WOD: Partner AMRAP 15
10 Ring Dips
AMRAP Clean (135/95)

 

Don’t forget, Payin’ it Forward for Connor Event this Saturday!!!

A note about the event:

Hello All,
 
We are getting excited for this week/weekend to celebrate Connor’s 5th birthday in a positive way!!!! 
 
CHARLOTTE FOLKS: It would really help if you know that you will be donating blood at our event if you could go online and register your time slot so we can ensure we have enough Volunteers for our event (if you’d like to volunteer, let us know).  It’s EASY!!!!  Just go to www.redcross.org and click on “Make an Appointment” and then “Enter a Sponsor Code” type CONNOR.  It will pull up our event this Friday Aug 16th, click on that, then do register now…takes only a few minutes!  Again the event is at:
Covenant Presbyterian Church – 1000 E Morehead St.  Friday August 16th from 1-6pm.  Make sure you have plenty to eat and plenty of water that day.  Avoid caffeine the day of the drive if you can!
***If you can’t make an appointment, please still stop by…we WILL TAKE walk-ins!
***BIG RED WILL BE THERE FOR THOSE OF YOU WHO KNOW OUR TAILGATING FRIEND!!!  She will help us celebrate with cupcakes, cotton candy, popcorn, cornhole while you wait!!!!******
 
OUT OF TOWN PEOPLE: We would LOVE to make this event larger than Charlotte!  If you knew of Connor’s story and you want to help honor his name, all you have to do is go towww.redcross.org, type in your zip code and choose a donation site near you.  If you have any issue, you can call 1-800-RED CROSS for availability.  Once you donate on or around Connor’s birthday, send us a Facebook note with the hashtag #cmjblooddrive and/or go onto this site to register that you donated: http://connorjonesblooddrive.eventbrite.com/ We will be doing a tally throughout the day and at the end of the day announce our total including all states!!!!
 
We can’t wait to see everyone there!!! 

 


CF WOD August 16

Strength: Weighted Pull-ups 8-6-4

WOD: Partner AMRAP 15
10 Ring Dips
AMRAP Clean (135/95)


NEWS

We interrupt our regularly scheduled program for this special Bootcamp bulletin!

Hear ye, hear ye, attention all Bootcampers…

Honestly, we love to see all of your bright and smiling faces each and every morning and we miss you when you’re not there. 🙁

So, starting this Monday, we expect you to be at ALL your sessions and if you can’t make it, let us know. Email us at bootcamp@ultimatecrossfit.com.

Failure to let us know in advance will result in your fellow Bootcampers doing Push-Ups for your absence. Further, please be on time. Lateness will be treated in a similar fashion and everyone will do Burpees (or maybe even Fire Hydrants!) for each minute you are late. After all it’s only fair to your fellow Bootcampers.

… this announcement was sponsored by Accountability and Adherence.

 

Today’s Workout:
WoD1: Run: 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
WoD2: Tabata – Squat Hold, Plank


CF Blog August 17

WOD: “White”
5 Rounds
3 Rope Climbs
10 Toes 2 Bar
21 OHWL (45/25)
400m Run

LtWhiteHero_th.jpg

 

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

 

 

 

 

Pre-WOD  

image (2)   

 

 

 

 

 

 

 

Post-WOD 🙂

image

          


CF WOD August 17

WOD: “White”
5 Rounds
3 Rope Climbs
10 Toes 2 Bar
21 OHWL (45/25)
400m Run


8.17.13: Fast at 2

Screen Shot 2013-08-16 at 9.09.47 PM 

8.17.13: AG Track @ 8am

WOD:
2 mile TT

Purpose: This workout uses a combination of speed and endurance. Even in Crossfit, we need to learn to push our bodies in running over extended distances. We have worked on some longer intervals while pushing speed. This workout pieces it all together and is meant to be all out. Your goal is to see how fast you can run 2 miles.

Video: check out the video pasted above. It’s about a cross-country runner named Kayla Montgomery that has MS. She literally falls into her coach’s arms after a race because she can’t physically go anymore. A touching story that shows us how far our heart can take us.


CF Blog August 18

WOD: 4 Rounds933962_10201962697974594_1522025402_n
1 min Max Rep Abmat Sit-ups
1 min Max Rep Push-ups
1 min Max Rep Ring Rows
1 min Max Rep Mtn. Climbers
1 min Rest


CF WOD August 18

WOD: 4 Rounds
1 min Max Rep Abmat Sit-ups
1 min Max Rep Push-ups
1 min Max Rep Ring Rows
1 min Max Rep Mtn. Climbers
1 min Rest


5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Lunges
Stair Run
20 Sit-ups
Stair Run
10 Wall Squats


8.19.13: Speeding Checkpoint

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8.19.13: AG Track @ 6pm

WOD:
5x 55m Sprint
5x 100m Sprint
5x 200m Sprint

We added in some decent distance running last week, so we’re starting this week off with some good old sprinting. We’ve also been working on negative splits and pacing. But this workout is throwing that out the window to change things up. This is 100% effort on all runs. Give it everything you have.


CF Blog August 19

Strength: Back Squat 10-10-10photo (7)

WOD: (HQ 8/8/13)
10 Rounds
7 Burpees
7 Knees 2 Elbows

Momma’s Quote of the Week:  “The most important thing is to enjoy your life – to be happy – it’s all that matters.”–Audrey Hepburn

Check out this excerpt from Bill Star’s article, Training in the Heat, posted in this month’s The CrossFit Journal:

Extreme heat can be debilitating to any athlete, regardless of age, if he or she does not take the proper precautions. Even very fit athletes have succumbed to the effects of the sun when they ignored the signs and continued to push through a planned session. The main reason most end up on the short end of the stick is they just do not take the time to do what needs to be done when the temperature soars. 

The majority of athletes who attempt to train as usual in hot weather don’t end up passing out, but they do end up completely exhausted from a workout that was a piece of cake when the weather was milder. Many of them stop training when it’s extremely hot and voice the intention of starting back up once cooler weather arrives. This is not the right way to deal with the problem. One of the basic tenets in strength training is consistency. Miss a session for any reason and it makes it easier to miss another. Pretty soon, training ceases altogether because no progress is being made. Then the athlete gets weaker. And fast. 

It would be nice if we could build up an account of all the work we do in the gym, like a bank account, and be able to draw from it when we stopped training. A sort of retirement fund. Sadly, it doesn’t work that way. It’s no secret that detraining can occur within weeks, and its effects can be more pronounced on elite athletes.

Instead of ceasing training, athletes should make some adjustments and use some common sense. Quitting is not the answer; being smart is. There is no question that extreme heat makes it more difficult to get in a solid session. Even if a gym is cold and drafty, you can bundle up, and once you get in motion you can keep your body temperature at a comfortable level—especially if you move quickly through the workout.

Training in extremely hot conditions is another matter because you can only take off so many layers of clothing, even in the most liberal of fitness facilities. So it’s very essential that you know just what to do when you’re faced with getting in a workout in a hot, humid gym. It’s not just a matter of having a productive workout; it’s actually a heat issue. Heat can put you down for the count if you don’t adhere to some rules.

(Read the whole article here)


CF WOD August 19

Strength: Back Squat 10-10-10

WOD: (HQ 8/8/13)
10 Rounds
7 Burpees
7 Knees 2 Elbows


MONDAY

Looks like someone’s got a case of the Mondays.

Anyone ever say that to you?

Well, not today. You got your stair runs out of the way and it’s on with the week.

{I’m sure there’s a great transition here about the Mondays being a result of lack of sleep and rest over the weekend because of your social calendar… something like that… but anyway…}

Check this story first heard on NPR. Are you jet-lagged by your social calendar? Sleep researchers are finding that discrepancies in your sleep patterns from weekday to weekend can have all sorts of effects on your body, not the least of which is weight gain.

“In his paper, published in Current Biology, Roenneberg estimates that for every hour of social jet lag, the risk of being overweight or obese rises about 33 percent.

Whether disrupting your body clock has an effect on your weight — over and above the fact that it reduces the amount of sleep you get — is unclear. But there’s certainly a whole body of evidence linking too little sleep to weight problems.

“As sleep researchers, we do believe that there’s an intimate relationship between insufficient sleep and the drive to store fat,” Dr. Helene Emsellem of the Center for Sleep and Wake Disorders in Chevy Chase, Md., told us.

“Unfortunately, we have caveman’s hard-core wiring,” Emsellem says, “and insufficient sleep in primitive times was read by the body: Danger, store fat,” she says.”

Check this guy out… a REAL case of the Mondays.

 

Today’s Workout:
5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Lunges
Stair Run
20 Sit-ups
Stair Run
10 Wall Squats


Partners complete 2 Rounds of…
50/25 Wall Balls,
50/25 Medicine Ball Twist Passes,
50/25 Ball Slams,
50/25 Medicine Ball Sit-up/Toss,
50/25 Dynamic Push-ups,
with split 1000m partner Row


Skill/Strength:
Pull-ups – 5×5
WoD:
4 rounds
20 Slam Balls
7 K2E
20 DB Rows (35/20)
7 Wall Walks
60 Single Jump Ropes / 20 Double Unders


CF Blog August 20

IMG_0086

Strength: Push Press 3-3-3-3

WOD:
Start w/ 50 Ball Slams (30/20)
3 rounds
5 Over the Box Jumps (24/20)
10 Back Extensions
15 Wall Balls (20/14)
Finish w/ 50 Ball Slams

 

 

What does that mean??!?

The CrossFit lingo that generally adorns the whiteboard can be tough for anyone to decipher, whether you are relatively new to the gym or have been CrossFitting for years.  Here’s a quick “cheat sheet” of terms that we use pretty regularly:

WOD– Workout of the Day

RX – “as prescribed” or as written on the whiteboard.  This means that the WOD is done without any scaling of load or alterations in reps or movement.

Scaled – Any deviation from the prescribed movements or loads in terms of numbers, weights and/or assistance.

Metcon – better known as metabolic conditioning.  Metcons are a type of WOD specifically designed to train stamina, endurance, and conditioning and are performed at high intensity.

AMRAP – As Many Reps (or rounds) as Possible in a given time.

Chipper – a chipper is generally a longer WOD consisting of more than 3 different movements and totaling over a 100 reps.  Hence you “chip away” at the reps towards completion.

Couplet – a metcon consisting of just 2 movements…think “Fran”

21-15-9 – speaking of “Fran”, this is a popular rep scheme for any number of movement pairings (and it doesn’t have to be limited to just 2 movements).  Basically, this is a 3 round workout with a descending rep scheme.  Round 1 – do 21 reps of each movement, round 2 – 15 reps of each movement, round 3 – 9 reps of each.  Easy-peasy 😉

Sprint – WODs which are intended to take 5 minutes or less.  Think “Grace”, “Fran”, & “Isabel”.  Rest?  Ain’t nobody got time for that!

Tabata – 20 seconds of work, followed by 10 seconds of rest.  This is generally done in 8 rounds per movement.

EMOM – Every minute on the minute you will complete a designated task.

Unbroken – completing a set of movements without breaking for a rest.

ROM – range of motion

PR – personal record (hey, we’ve got a whiteboard for that!)

DNF – Did Not Finish.  As in, I tried to tackle “Amanda” yesterday, but I DNF’d instead.

“The Girls”– These named WODs (named after the “original” CF ladies) are a series of benchmark workouts created by CrossFit headquarters that are well known throughout the CF community.

Hero WODs – Hero WODs are done in tribute to honor a fallen service member who died in the line of duty.  Anytime we do a Hero WOD at the gym, a picture of the Hero and his or her story will be posted on the blog.


CF WOD August 20

Strength: Push Press 3-3-3-3

WOD:
Start w/ 50 Ball Slams (30/20)
3 rounds
5 Over the Box Jumps (24/20)
10 Back Extensions
15 Wall Balls (20/14)
Finish w/ 50 Ball Slams


steps

While we all can acknowledge that goal setting is important in life, it is of no less importance in Bootcamp, CrossFit, or any other sport.

The setting of goals is part of psychological preparation. It must be a part of your training program. You will still have to work hard, that part does not go away. However, the training of your physical plant will always be linked to your psychological condition. Put another way, you must know what you want, you must want to do it, and you must believe you are capable of doing it. You gotta want it!

How hard are you going to work? Honestly now. What level have you settled on? You may just want to become the strongest person in your gym, maybe you want to be a regional qualifier, maybe even make the Crossfit Games!? The majority of trainees just assume that they will train as hard as they can and success will magically follow. This attitude will usually prove to be incorrect.

Goals have to be divided into final and initial goals. Take final goals first, then consider initial goals. This is not a time to be conservative. The reason why the majority of people do not achieve great things in life is often because their ultimate goals were too low. By shooting low they may more easily accomplish their goal, but in doing so they will leave a lot of their potential unrealized.

Start with a grand final goal, then divide that goal up into a number of smaller intermediate goals, accomplished one at a time, each a bit higher than the last. Don’t think about that 400lb clean and jerk right now or losing 50lbs and adding six-pack abs. Start with maybe a 200lb personal record. Start by letting those first few pounds fade away by cleaning up your diet. Those increments are easy to accomplish and to imagine succeeding with. Isn’t it easier to climb a set of stairs one step at a time rather than trying to jump it all at once? Small successes build on themselves. Failure then is so much less likely.

Every accomplishment we will ever make will probably have begun with a dream. Think about that.

Dreams will help you become amazing, if you believe in them. But if you do not take them seriously, they are a waste of time. The potential champion is differentiated from idle dreamers by the fact that he believes he can do it and that he must become a champion. In order to obtain success the established aim must be commensurate with faith in oneself.

You should think only of success, only of the great results you did today. But don’t stop there. Think of what you will do tomorrow. Constantly remind yourself that you are the best in what you do, even if it is not really true – especially if it is not yet true.

 

Today’s Workout:
Partners complete 2 Rounds of…
50/25 Wall Balls,
50/25 Medicine Ball Twist Passes,
50/25 Ball Slams,
50/25 Medicine Ball Sit-up/Toss,
50/25 Dynamic Push-ups,
with split 1000m partner Row


1) 6 x 3 cone L-Drill (3 R / 3 L)
2) 4 x 60 yard Shuttle
3) 4 x 40 yard Sprint
then…
CORE


8.21.13: On the Prowl

Games2011_MenE7_ChrisSpealler_Sled

8.21.3: The Pit @ 6am

WOD:
5x Prowler Sprints (down/back/down/back = 1)
– Rest 3 minutes
– then,
AMRAP 20
400m run
40 Double Unders
40 Calories on AirDyne

We’re going to start with some explosiveness on the prowler to get the legs going. And then we’ll move into the WOD. The goal of the WOD will be to go fast and strong but pace in a way that you have to rest as little as possible between exercises. We went all out on Monday, so this WOD is more about pacing so that each round is consistent with the previous.


CF WOD August 21

Strength: Clean OTM for 10 minutesee851c87-6076-4414-971b-69433e4c5819

WOD: “Tabata This”
Tabata Row
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

*Tabata score is the sum of the least number of reps performed in any of the 8 intervals

SEPTEMBER 21ST, 2013 

 http://www.sarcomathrowdown.com/

Help us raise awareness and fight Sarcoma with 100% of proceeds going straight to Sarcoma Research.

What is it? Sarcoma is a form of cancer that affects bones and soft tissues in many forms.  It affects adults as well as children. About half of these tumors develop in the arms and legs.

About 14,000 new cases of sarcoma are diagnosed each year. Sadly, approximately 6,000 people die yearly from this cancer.

THE WORKOUT

This will be a cross training interval workout- Crossfit style without any complicated exercises – just a good old-fashioned sweat and fun! The actual workout will be released 3 weeks prior to the event but will be an approximately 20-25 minute intense workout.

Participants will be scheduled into heats running every 30 minutes starting at 9am. This will be a partner workout! If you don’t have a partner, don’t worry! There will be plenty of people to pair up with the day of the event. The first heat will begin at 9am and sign-in table opens at 8:15am.

REGISTRATION

Registration for the event is $30.  All proceeds will be donated to to the Sarcoma Research Foundation at Levine Cancer Institute.

Registration includes: your workout, T-shirt, and any other special goodies we have on competition day!

THE VENUE

Thank you to Ultimate Crossfit for generously hosting our event for the day!

Ultimate Crossfit is located at:

210 Rampart St Unit F
Charlotte, NC 28203

**Parking will be available in the lots across the street and on Hawkins St.

PRIZES!!!!

To be announced….

  • 1. Most Spirited
  • 2. Fastest Team Time

Check out the Official Sarcoma Throwdown Website to register and read more about sarcoma and Julie’s story

 


CF WOD August 21

Strength: Clean OTM for 10 minutes

WOD: “Tabata This”
Tabata Row
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

*Tabata score is the sum of the least number of reps performed in any of the 8 intervals


Real Food

Are you eating real, whole food as much as you’d like? It’s pretty simple, for optimum health it’s best to eat real, whole food as much as possible. Preferably prepared at home – the good news is, it doesn’t need to take as much time as you’d think!

Start small. It’s all about making it as easy as possible for yourself to take the first step. The same applies to cooking for yourself. It’s so much easier to start with one night a week and build from there. Making it achievable also means you’re less likely to end up with a fridge full of vegetables that make you feel guilty when they go bad and you throw them out.

Learn some quick and easy recipes. Having a little collection of easy recipes that focus on speedy cooking techniques is half the battle. Especially when you’re just getting into cooking real food. If a recipe has an ingredients list as long as your arm, or has instructions like ‘simmer for 30 minutes’ it’s best to save them for weekend cooking when you have loads of time. Look for simple stir frys, hearty salads or one pot meals

Experiment with different ingredients. Avoid getting stuck in a food rut by swapping different ingredients into your favorite speedy meals. For example, if you normally make a stir fry with chicken and kale, try it instead with bok choy or broccoli. Same goes for flavorings. If you normally use garlic, try ginger or a new spice.

Skip the peeling. I’ve never been a big fan of peeling vegetables. It takes ages and you lose the nutrients close to the skin. Just rinse or scrub and move on to the next step. You won’t notice the difference for veggies with thin skins like carrots or sweet potatoes. For things like butternut squash or beets, roast with the skins on, it totally adds to the flavor.

Use convenient ingredients. The ‘real food police’ aren’t going to arrest you because you haven’t prepared everything yourself from scratch. So don’t be afraid to cheat and use pre-prepared veggies when it makes sense for you. Pre-washed salad leaves, pre-chopped veggies, if it works for you, go for it. You can also try convenient ingredients as a flavor highlight or sauce like hummus, pesto, pico de gallo or olive tapenade.

Don’t forget about frozen veggies. Freezing is probably the best method for preserving veggies without losing much of the nutrition. In fact, frozen veggies picked at its best will often have more nutrients than old ‘fresh’ vegetables that are past their prime.

The hardest part is always getting started, so why not make it easier on yourself. Before you know it good, healthy food will just be the staple of your diet.

 

Today’s Workout:
1) 6 x 3 cone L-Drill (3 R / 3 L)
2) 4 x 60 yard Shuttle
3) 4 x 40 yard Sprint
then…
CORE


800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run


CF Blog August 22

35 minutes strength/skill/goat work

WOD:
AMRAP 12
2 Rope Climbs
10 KB Swings (2/1.5)
30 Double Unders

 

 

Please join us for…

 Charlotte’s first annual Walk a Mile in Her Shoes®shoe

In spirit of the old saying,

“you can’t understand someone’s experience until you’ve walked a mile in their shoes,”

Walk a Mile in Her Shoes ® literally asks men to walk a mile in women’s high heeled shoes.

WHY?

To raise awareness about the serious causes and effects of sexualized violence.

All proceeds benefit Safe Alliance, a nonprofit United Way member agency that provides a continuum of critical crisis services to those victimized by domestic violence, sexual assault or child abuse.

WHEN & WHERE?

The event will take place this SATURDAY, August 24th.

Festivities will begin at 9am, including registration, silent auction, local band, Tin Kitchen food truck and an open tap at NoDa Brewing Company.

At 10am, men will walk a one mile loop in high heeled shoes from NoDa Brewing Company to Heist Brewing Company where there will be an after-party and award ceremony.

REGISTER yourself/your team at our website: www.walkamilecharlotte.org

Check out our Facebook Walk a Mile in Her Shoes – Charlotte and Twitter @HerShoesCLT.


CF WOD August 22

35 minutes strength/skill/goat work

WOD:
AMRAP 12
2 Rope Climbs
10 KB Swings (2/1.5)
30 Double Unders


Random Notes - AUG

Hey Charlotte, why don’t we rank better for fitness?

Are We Doing Lunges Wrong?

The Myth of Healthy Processed Food

Being Hangry: The neuroscience behind hunger and a sour mood

The Amazing Disappearing Supermarket: Building the 21st Century Grocery Store

The Case Against The Annual Checkup

The Next Superfood Is Here and It’s Called Moringa

The Ultimate Guide to Vitamins and Minerals

The Right Way to Approach Health Hacks (And Why They Matter)

Why Ambient Noise Makes You More Productive

How And Why To Use Whom In A Sentence

The Global Dominance of ESPN

The 10 Most Impressive Offices In The World

Latest Research on the Effects of Alcohol on Your Waistline

Avocado Beer Is Coming

What Papa John’s doesn’t want you to know about its pizza

Fast Food Sandwiches Without A Top Bun Under A High-Resolution Scanner

LeftoverSwap

Hot Dog Legs

The Counselor – Trailer

Daft Signz: Sign Spinners Lose Themselves To Dance

 

Today’s Workout:
800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run


WoD 1:
20 bar rows
30 hr push ups
40 DB snatches
50 sit ups
60 burpees
WoD 2:
Partner farmers carry/6″ x2
Partner farmers carry/plank x2


CF Blog August 23

Strength: Snatch OTM for 10 minutesphoto (8)

WOD: “Nancy”
5 Rounds
400m Run
15 OHS (95/65)

 

Please join us for…

 Charlotte’s first annual Walk a Mile in Her Shoes®

In spirit of the old saying,

shoe

“you can’t understand someone’s experience until you’ve walked a mile in their shoes,”

Walk a Mile in Her Shoes ® literally asks men to walk a mile in women’s high heeled shoes.

WHY?

To raise awareness about the serious causes and effects of sexualized violence.

All proceeds benefit Safe Alliance, a nonprofit United Way member agency that provides a continuum of critical crisis services to those victimized by domestic violence, sexual assault or child abuse.

WHEN & WHERE?

The event will take place this SATURDAY, August 24th.

Festivities will begin at 9am, including registration, silent auction, local band, Tin Kitchen food truck and an open tap at NoDa Brewing Company.

At 10am, men will walk a one mile loop in high heeled shoes from NoDa Brewing Company to Heist Brewing Company where there will be an after-party and award ceremony.

REGISTER yourself/your team at our website: www.walkamilecharlotte.org

Check out our Facebook Walk a Mile in Her Shoes – Charlotte and Twitter @HerShoesCLT.

 


CF WOD August 23

Strength: Snatch OTM for 10 minutes

WOD: “Nancy”
5 Rounds
400m Run
15 OHS (95/65)


FCMB

Frozen Coconut Macadamia Bars

 

Servings: 12 to 14 small bars

Time in the Kitchen: 15 minutes, plus 30 minutes to freeze bars

Ingredients:

  • 1 cup unsweetened flaked coconut (60 g)
  • 1 1/2 cups raw, unsalted macadamia nuts (150 to 160 g)
  • 3/4 cup melted coconut oil (180 ml)
  • 1 tablespoon chia seeds (15 ml)
  • Pinch of sea salt

Instructions:

  • Preheat oven to 350 ºF.
  • Put the coconut flakes in a pan and toast in the oven until lightly browned, about five minutes.
  • Line an 8×8 pan with parchment paper.
  • Process the macadamia nuts and coconut oil in a food processor until very smooth. Add the coconut flakes and chia seeds and pulse a few times.
  • Pour the batter into the 8×8 pan. Sprinkle a pinch of sea salt on top.
  • Freeze until solid, about 30 minutes.
  • Cut into small bars. Store in the freezer.

 

 

Today’s Workout:
WoD 1:
20 bar rows
30 hr push ups
40 DB snatches
50 sit ups
60 burpees
WoD 2:
Partner farmers carry/6″ x2
Partner farmers carry/plank x2


8.24.13: Suicide Pace

nick_Fotor_Collage

8.24.13: AG Track @ 8am

WOD
3 Rounds
5x Field Suicides
– rest 2:00
800m Run
– rest 2:00

Workout: for this workout you will start with 5 suicide sprints (cones at 40, 60, 100 yards)- these are meant to be run hard. You’ll then rest 2:00 before doing an 800m run. The 800 is meant to be run strong- you don’t need to PR your 800 but this is not a rest from the suicides either. Run strong but not all out. You’ll then rest 2:00 and start round 2.

This workout provides a nice combination of explosiveness and agility in your sprints, along with speed and endurance in the run. The 2:00 will give you enough time to change in and out of cleats if you want to wear those for the field suicides (but definitely not a necessity).

 

 


CF Blog August 24

WOD: “Filthy Fifty”IMG_6777
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20#)
50 Burpees
50 Double unders

 

A couple of tips for taking on the “Filthy Fifty””

*While you definitely want to make up some ground by tackling your strengths with this one, just one word of caution – don’t go out too fast.  This is not a sprint and if you empty your tank at the beginning of the WOD, you will be too gassed by the end to complete movements like wall balls and burpees with any sort of efficiency.

*Jumping Pull-ups – make sure you are setting up for these at the proper height.  Set up a bar height so that when you are standing and reach straight up, the bar should be at your mid forearm. Also make sure that you reach full extension of your arms at the bottom of the movement

*Kettlebell swings – even though these are light weight, give your arms a quick break at some point during the set, otherwise you may find your grip smoked when you go to knees to elbows

speaking of…

*Knees to Elbows – not triceps!  This requires you to lean back and pull a little more to complete the movement.  do it, it’s worth it.

*Push press – DON’T DROP EMPTY BARS!!  If you are concerned that you are going to spill or drop the bar from overhead, go ahead and grab a training bar (15#), load it with 15# plates and drop away.

*Once you hit wall balls and burpees, you are likely to be pretty gassed.  Have a plan of attack for these movements.  My advice is to pick a rep scheme and stick to it!!

Good luck!!!

 


CF WOD August 24

WOD: “Filthy Fifty”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20#)
50 Burpees
Double unders


CF Blog August 25

Speed: Partner Band Sprints 10x25mphoto (9)

WOD: SSST ­ 10 minute KB Snatch Test (1.5/1)
*get at least 200 reps to pass the Secret Service Snatch Test


CF WOD August 25

Speed: Partner Band Sprints 10x25m

WOD: SSST ­ 10 minute KB Snatch Test (1.5/1)
*get at least 200 reps to pass the Secret Service Snatch Test


5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Lunges
Stair Run
20 Sit-ups
Stair Run
10 Wall Squats


CF Blog August 26

Strength: Bent Row 10-8-6-4Funny-memes-back-to-school-is-just-awesome

WOD:
27 Thrusters (95/65)
4 Rope Climbs
21 Thrusters (95/65)
3 Rope Climbs
15 Thrusters (95/65)
2 Rope Climbs
9 Thrusters (95/65)
1 Rope Climb

Momma’s Quote of the Week:  “Life is a succession of moments; to live each one is to succeed.”—Corita Kent

Happy First Day of school to all of our CMS parents!!!


CF WOD August 26

Strength: Bent Row 10-8-6-4

WOD:
27 Thrusters (95/65)
4 Rope Climbs
21 Thrusters (95/65)
3 Rope Climbs
15 Thrusters (95/65)
2 Rope Climbs
9 Thrusters (95/65)
1 Rope Climb


8.26.13: 2 Hundy

Endurance_8.24.13

8.26.13: AG Track @ 6pm

WOD:
10x 200m Repeats
– :60-:90 Rest

This workout builds on both speed and endurance. We’ll be pushing the speed on the 200’s but limiting our rest so that we get used to going faster and harder on limited recovery.


Foam Rolling

What does foam rolling actually do? Think of it as ironing out the wrinkles in your rumpled musculature. Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue. Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and can boosts performance. But don’t take my word for it, go get you a foam roller and try it out! If you hit a sore spot, hold it there for 15 to 30 seconds – you found a a tight area that needs special attention. Yes, foam rolling can be painful, but you need only 5 to 10 minutes to reap the benefit. Just as important as how you foll is when you roll, after a workout is best. Exercise induces microtears and swelling in muscle fibers, which impinge on nerves and vessels. Over time this can develop into adhesions and scar tissue. Foam rolling helps smooth out these obstructions and break down adhesions, helping to increase blood-flow within the muscle. In turn helping your muscles return to the proper length and recover even faster.

 

Today’s Workout:
5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Lunges
Stair Run
20 Sit-ups
Stair Run
10 Wall Squats


HardCORE Tabata:  Mountain Climbers, Kayak, Pushup 2 Plank, Flutter Kicks


CF Blog August 27

Strength: Back Squat 2@80% 3×1@90%photo (10)

WOD:
3 Rounds
400m Run
15 GHD Sit-ups
10 Burpee Box Jumps (24/20)

 

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

You can donate here

CROSSFIT’S MEMORIAL EVENT

Join the CrossFit community as we do a fundraising workout on August 31. More details to come. Let people know to support your effort by donating to the families here at hotshots19.crossfit.com.


CF WOD August 27

Strength: Back Squat 2@80% 3×1@90%

WOD:
3 Rounds
400m Run
15 GHD Sit-ups
10 Burpee Box Jumps (24/20)


CCY

Love your abs. It’s that time of the year when you got them, to flaunt them. And time is running out. Bootcamp isn’t all about vanity. But, we help where we can.

I dig this. Check out the article below from Crossfit Lisbeth:

FIND OUT WHAT YOU’VE GOT.

Doing something you’ve never done before: that’s not easy. Not as an adult. As kids, we’re used to trying new things. As adults, we find safety in our knowledge and our accomplishments.

Learning? Admitting you’re brand new at something? Trying something you’ve always wanted to do, somewhere deep inside but you were too scared to ever really admit it? That’s rough stuff. You have to be tough to throw yourself into that mix.

But you need to.

Or you might end up among those legions of folks who go through life and realize later, way later, that they should have grabbed that opportunity, should have laid themselves out there, should have taken that overseas job, should have visited their mom that last time, should have kissed that girl.

Safe in everything is nice, but it’s boring. Follow your heart, as scary as that might be. Go kick up into that handstand, go try that Skin the Cat, go open your own CrossFit affiliate.

So, go do something different. Some of you have found you like to run and signed up for a mud run or 5k. Other folks have found they have a challenge to face down in 60 Days of Burpees. A Half Marathon? Sprint Triathalon? Hell, it doesn’t even need to be related to exercise or sports… just go out and try something new. Whatever that means to you. Find a new job that fits you better… Buy a farm… Open a silkscreening business… Pay your bills online… Ride a motorcycle… Step outside of that comfort zone. It can be very, very rewarding.

 

Today’s Workout:
HardCORE Tabata: Mountain Climbers, Kayak, Pushup 2 Plank, Flutter Kicks


20AMRAP:
10 Bar Hops / 20 Extreme Jacks
10 Bar Rows
Ball Toss (forward)
10 (Decline) Push-ups
10 Bird Dogs
Ball Toss (overhead)


8.28.13: Burner

2013-08-26 18.47.59

 

8.28.13: The Pit @ 6am

WOD
3 Rounds:
800m Run
20 Squat Jumps
30 Pushups
40 Lunges
400m Run
50 Squats
Workout: this workout will burn the legs. The goal and purpose is to keep a solid, strong, and consistent pace on the runs. Push through the burn on the runs. Your endurance and future WODs will thank you. And just think, at least you have one 800m run that has nothing before it.
Photo: great crew on Monday. Katie ran so fast that her shirt ripped to shreds. And we have 3 more not in the photo that are on their cool down run.

CF Blog August 28

WOD:photo (12)
8-6-4-2
Muscle-ups
Power Cleans (185/135)
HSPU
250m Row

Trainer Led Group Stretch

*Sarcoma Throwdown Update*

The event is just over 3 weeks away!!  Make sure you register by September 3rd to guarantee your t-shirt and size preference!!!

Register here

The Hotshots WOD has been announced!

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters

We will be doing this WOD here at UCF Saturday in honor of the 19 fallen hotshots:

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

If you would like to donate to the Hotshots fundraiser, you can do so here


CF WOD August 28

WOD:
8-6-4-2
Muscle-ups
Power Cleans (185/135)
HSPU
250m Row

Trainer Led Group Stretch


metabolism

“Have I messed up my metabolism?”

“Am I in starvation mode?”

“I know I should eat more, but won’t I gain weight if I increase calories?”

“How long does it take to restore a “damaged” metabolism back to a revving metabolism?”

“Am I stuck at a plateau and if so how do I break it?”

“At my age, is there no hope for my metabolism?”

If you’ve ever asked yourself questions like these, there is an important new book you will want to read….“Starve Mode:  Explaining and Resetting Metabolic Problems That Can Come From Dieting.”

 

Today’s Workout:
20AMRAP:
10 Bar Hops / 20 Extreme Jacks
10 Bar Rows
Ball Toss (forward)
10 (Decline) Push-ups
10 Bird Dogs
Ball Toss (overhead)


CF Blog August 29

Strength: Bench Press 3×1@90% 2×3@80%photo (13)

WOD:
2 Rounds
1 min Push-ups
1 min Rest
1 min KB Swings (1.5/1)
1 min Rest
1 min Ball Slams (30/20)
1 min Rest
1 min Box Jumps (24/20)
1 min Rest

**LABOR DAY CLASS SCHEDULE**
8am, 9:30am, & 11am ONLY

 

Did you guys peep Brad Lewis on the modPALEO blog??  Nice little shout out to UCF in there too!!  Check it!

TESTIMONIAL: Brad Lewis

BradLWe usually don’t go looking for testimonials. Oftentimes, they find us. Recently, Brad Lewis sent us a kind email telling us about what modPALEO has done for him on his journey to wellness. We loved what he had to say and thought we would share it with you all. Thanks, Brad and keep up the good work!

Here’s Brad on his journey to the Paleo lifestyle…

My name is Brad Lewis and I’m quickly turning into a Paleo junkie but it’s been a long journey to get here.

I played every sport growing up, eventually focusing solely on baseball in high school and then intramural sports in college. I’m a very competitive person and got bored with traditional fitness and weight lifting, so I decided to join Ultimate CrossFit in July 2011 and haven’t looked back since. I saw physical improvements right away, with my overall strength and conditioning improving dramatically and my WOD (that’s “workout of the day” for all you non-CrossFitters) times dropping. Given my frame (I’m 6’3”) and the amount of exercise I was getting, I could basically get away with eating whatever I wanted, whenever I wanted without my weight fluctuating very much. And, man did I take advantage of that, or abuse it depending on your perspective. In April, just for fun, I wanted to see how much Chipotle I could eat in one month. The result? I spent north of $200 there.  Sweets?  Without a doubt.  You get the picture – my diet has never been a top priority. It’s never had to be. Or so I thought.

Eventually though, as most CrossFitters can attest, I started to hit a wall in my workouts. My strength plateaued and my WOD times started moving in the wrong direction. While there are various factors that affect an athlete’s physical performance, I knew my diet was probably hurting me and certainly wasn’t conducive to attaining the goals I had for myself. I wanted to give the Paleo “diet” a shot, and I didn’t want the burden of preparing all of my meals, so I signed up for the “Anti-Cook” to get 14 meals a week with 8 oz. of protein in each meal. I started my first week of meals in June.

At the time I started eating the Paleo meals, I weighed 205 lbs. I started to lose a little bit of weight and my body felt better but I was still cheating here and there, unable to keep myself from indulging on the weekend or from avoiding the late night snack. Nonetheless, I was hooked on the food. I can’t say enough about the quality of the food and how good it tastes. I’m a picky eater and I’ve eaten every single meal that I’ve gotten since I signed up and haven’t changed my menu once. The food is simply that good.

Just over a month in, right after I got back from 4th of July vacation, I felt good about my progress but I wanted more. So I decided to go all-in, commit to doing my best not to cheat, and just see what happened. The result? I’ve been cheating very minimally now for a little over 4 weeks and the results have blown me away. I dropped from 205 to 185 and am now settling into the 186-190 range. I haven’t been at this weight since I was a junior in high school (I’m 27 now).

My body has never felt better, my muscles have never recovered faster and I’ve never had this much energy and stamina before. As a result, my WOD times have dropped dramatically, I’m more productive at work, the quality of my sleep is better and I’m a much happier person in general. My skin has improved significantly and the allergies that I used to battle have disappeared, allowing me to finally breathe through my nose and get oxygen to my lungs and muscles during tough WODs.

Continue reading here…


CF WOD August 29

Strength: Bench Press 3×1@90% 2×3@80%

WOD:
2 Rounds
1 min Push-ups
1 min Rest
1 min KB Swings (1.5/1)
1 min Rest
1 min Ball Slams (30/20)
1 min Rest
1 min Box Jumps (24/20)
1 min Rest


3 Rounds of 5x Parking Lot Suicides + Rest 2 minutes + 800m Run, 2 min Rest between Rounds


Random Notes - AUGI’m sorry I put you on a 1,200 calorie diet’: Former Jenny Craig consultant publicly apologizes for ‘wronging’ her clients with ‘unhealthy’ advice… Eating Before ExerciseWhat Would Happen If You Stopped Going Outside?… What Happens When You Stand For 2 Years… Why Does Food Taste So Delicious?… Another Week of Paleo Lunches… How To Make Jello Shots for Grown-Ups… 22 Food Words You Might Be Pronouncing WrongWhy It’s Illegal to Use Milk Crates for Anything Besides Milk… Burger King to offer ‘French Fry Burger’ for $1… Woman Dislocates Her Jaw Eating Triple-Patty Burger… The Secret To A Perfect Sandwich… How 500 Years Of Weird Condiment History Designed The Heinz Ketchup Bottle… Conflict Kitchen… Your Ancestors Didn’t Sleep Like YouWhy Do People ‘Twitch’ When Falling Asleep?… The Digital Zombie Apocalypse… Armpits4August, The Female Version Of Movember… Winners of the 2013 National Geographic Traveler Photo Contest… The 1970s Van Customization Craze… The Living Cube… Made by Hand… The 7 greatest coaching tirades in NFL history… The $1 Million Reason College Football Season Starts With Blowouts… ‘Escape from Tomorrow’ Indie Secretly Shot at Disney Gets a Release… Why Did Humans Invent Music?… 22 Iconic Music Logos Explained… TearsForFears – Ready To Start (Arcade Fire Cover)… 10 Covers of Annyoing Songs That Make Them Not Annoying

 

Today’s Workout:
3 Rounds of 5x Parking Lot Suicides + Rest 2 minutes + 800m Run, 2 min Rest between Rounds


*August Benchmark*
WoD1: OTM and Death By: 2 KB-SDHP and Push-ups
WoD2: Full Hill Run


CF Blog August 30

Strength: Deadlift 5×1@80% 5×1@85%

see you at the 2030 CF gamessee you at the 2030 CF games

WOD:
21-15-9
Wall Balls (20/14)
Abmat Sit-ups
Ring Rows
Overhead Walking Lunges (45/25)

notes:

**Our friends at modPALEO have released an awesome new video detailing their process!!  To celebrate, they are giving away a free week of meals!!  To find out how you can win, Click here for contest rules.

**Tuesday, Sept 3 during the evening classes, a Progenex rep will be at the gym answering questions and offering some specials.  He will give out free recovery shakes and retail Progenex protein bags at a special discounted rate ($5 dollars off any two bags of protein and $15 dollar off any three bags of proteins)

** On Saturday we will be doing the “Hotshots 19” WOD, but we will also be offering an alternate WOD to do in honor of the 19 hotshots.  It will be your choice

WOD: “Hotshots 19”
6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

or (your choice)

WOD: “Hotshot Crew”
Partner AMRAP 19
400m Sandbag Run (together – switch load at 200m)
30 Sledge Hammer Stikes (each)
6 Rope Climbs (3 each)
13 Box Jumps (24/20) (each)


CF WOD August 30

Strength: Deadlift 5×1@80% 5×1@85%

WOD:
21-15-9
Wall Balls (20/14)
Abmat Sit-ups
Ring Rows
Overhead Walking Lunges (45/25)


Ratatouille

Ratatouille Tian

Ingredients (serves six)
Fine sea salt
1 1/3 lb. small eggplants
3 tsp. herbes de Provence or a mix of dried thyme, rosemary, basil, and/or oregano
1 1/3 lb. med. zucchini
1¾ lb. plum tomatoes
Olive oil for cooking
2 sm. yellow onions, finely sliced
8 fresh sage leaves, minced
2 garlic cloves, minced

1. An hour before you plan to cook, salt eggplants to remove any trace of bitterness: Using a mandolin slicer or very sharp knife, cut eggplants crosswise into 1/8-inch rounds. Put them in a colander, sprinkle with 1 tsp. salt, and toss to coat. Let rest for 1 hour to allow some of the moisture to be drawn out of the slices. Pat dry with a clean kitchen towel. Transfer to a bowl and sprinkle with 1 tsp. herbes de Provence.

2. Cut zucchini and tomatoes crosswise into 1/8-inch rounds. Place in two separate bowls and sprinkle each with ½ tsp. salt and 1 tsp. herbes de Provence.

3. Preheat oven to 350°.

4. Lightly oil an 8-by-10-inch glass or ceramic baking dish. Scatter onions evenly over the bottom. Sprinkle with ¼ tsp. salt and a touch of olive oil.

5. Arrange a row of overlapping tomato slices along one side of the dish. Pack them in tightly so that they are almost upright. Sprinkle with a little sage and garlic. Follow with a row of overlapping eggplant slices and then a row of zucchini slices, sprinkling each with a little sage and garlic as you go. Repeat the pattern until you’ve filled the dish and used all the vegetables, packing the rows together very tightly. If you have vegetables remaining at the end, slip them among their peers to flesh out the rows that seem to need it.

6. Drizzle with 3 tbsp. olive oil, cover loosely with foil, and bake for 30 minutes.

7. Increase oven temperature to 425° and bake for another 30 minutes.

8. Remove foil and bake until vegetables are tender and the tips of the vegetable slices are appealingly browned, about another 30 minutes. Serve hot, at room temperature, or chilled.

 

Today’s Workout:
*August Benchmark*
WoD1: OTM and Death By: 2 KB-SDHP and Push-ups
WoD2: Full Hill Run


8.31.13: Blurred Lines

cn_image_13_Fotor

8.31.13: AG Track @ 8am

WOD
20x 100m
– rest is quick walk to starting line

Earlier this week we ran 10x 200m, so this a twist on that concept. Again, we’re pushing speed and muscle endurance while at the same time going off a quick recovery. These should not be at 100% but you should run them hard and strong like the 200m effort on Monday. This is helping to teach your body to build some speed coming out of short rests (whether that’s running or a WOD). Your body is learning to move faster off little rest which will have a nice translation when we do longer intervals as well.


CF Blog August 31

WOD: “Hotshots 19”ap_prescott_hot_shots_kb_130703_16x9t_608
6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

or (your choice)

WOD: “Hotshot Crew”
Partner AMRAP 19
400m Sandbag Run (together – switch load at 200m)
30 Sledge Hammer Stikes (each)
6 Rope Climbs (3 each)
13 Box Jumps (24/20) (each)

Labor Day Schedule – 8, 9:30 & 11am classes only!

Names are listed in order: L – R & Top – Bottom.

William Warneke
Rank: Firefighter
Age: 25
Gender: Male

Wade Parker
Rank: Firefighter
Age: 22
Gender: Male

Andrew Ashcraft
Rank: Firefighter
Age: 29
Gender: Male

Dustin Deford
Rank: Firefighter
Age: 24
Gender: Male

Grant McKee
Rank: Firefighter
Age: 21
Gender: Male

Robert Caldwell
Rank: Firefighter
Age: 23
Gender: Male

Kevin Woyjeck
Rank: Firefighter
Age: 21
Gender: Male

John Percin
Rank: Firefighter
Age: 24
Gender: Male

Joe Thurston
Rank: Firefighter
Age: 32
Gender: Male

Clayton Whitted
Rank: Firefighter
Age: 28
Gender: Male

Eric Marsh
Rank: Firefighter
Age: 43
Gender: Male

Jesse Steed
Rank: Firefighter
Age: 36
Gender: Male

Travis Turbyfill
Rank: Firefighter
Age: 27
Gender: Male

Sean Misner
Rank: Firefighter
Age: 26
Gender: Male

Scott Norris
Rank: Firefighter
Age: 28
Gender: Male

Anthony Rose
Rank: Firefighter
Age: 23
Gender: Male

Garret Zuppiger
Rank: Firefighter
Age: 27
Gender: Male

Christopher MacKenzie
Rank: Firefighter
Age: 30
Gender: Male

Travis Carter

Rank: Firefighter
Age: 31
Gender: Male

Incident Description: Nineteen firefighters, members of the Granite Mountain Interagency Hotshot Crew, were killed while working the Yarnell Hill fire near Yarnell, Arizona, when their position was overrun by flames. The Yarnell Hill fire was listed at 800 acres on Sunday morning. When a thunder cell passed over, the fire blew up. Wind gusts of 40-50 mph occurred. Fire crews were reported to have deployed their fire shelters at about 1755hrs. Because of poor visibility, fire behavior, and high wind, no contact was made with the crew for a little more than an hour. Shortly thereafter, confirmation of the multiple firefighter fatalities was made. Investigation into the fatal incident continues.

 


CF WOD August 31

WOD: “Hotshots 19”
6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

or (your choice)

WOD: “Hotshot Crew”
Partner AMRAP 19
400m Sandbag Run (together – switch load at 200m)
30 Sledge Hammer Stikes (each)
6 Rope Climbs (3 each)
13 Box Jumps (24/20) (each)


CF Blog September 1

Strength: Back Squat 4×3 @85%photo (15)

WOD:
4 x 400m Run
Rest 1 minute btwn Runs

*Score is total time

Cash Out: 1 x Max Rep Push-ups

Labor Day Schedule
Classes at 8, 9:30 & 11 am only!!

 


CF WOD September 1

Strength: Back Squat 4×3 @85%

WOD:
4 x 400m Run
Rest 1 minute btwn Runs

*Score is total time

Cash Out: 1 x Max Rep Push-ups