CF Blog August 2

“Daniel”photo-114
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups
***

daniel-th.jpg

 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


CF WOD August 2

Daniel
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups

8.2.14: No Class

mazenorep-1024x682

8.2.14: No Saturday Class This Week.

Endurance will resume Monday at 6pm at the AG Track


CF WOD August 3

Work On Rowing Skill –
Then Perform 2 500m Pieces with new technique 80-90% effort
Tabata Jackie
Then into tabata
4 rounds of abmat
4 rounds of front plank
4 rounds right side plank
4 rounds left side plank
4 rounds of front plank
4 rounds of abmat

CF Blog August 3

Work On Rowing Skill – photo-115
Then Perform 2 500m Pieces with new technique 80-90% effort
Tabata Jackie
Then into tabata
4 rounds of abmat
4 rounds of front plank
4 rounds right side plank
4 rounds left side plank
4 rounds of front plank
4 rounds of abmat

8.4.14: Test Time

UCF_Endurance_7.31.14

8.4.14: AG Track @ 6pm

WOD
1 Mile Time Trial
10 minute rest
1 Mile Time Trial


CF Blog August 4

Strength: Back Squat 5-3-1-3-5 (climb up then back off)photo-117
WOD:
10 Rounds
15 Push-ups
100m Sprint
Cash out: Hollow Rocks 5×10
***
Momma’s Quote of the Week:  “When you encourage others, you in the process are encouraged because you’re making a commitment and difference in that person’s life. Encouragement really does make a difference.”—Zig Ziglar
***
Desk job?  Read this from Breaking Muscle:

How Foam Rolling Relieves the Pain of Working a Desk

If you work at a desk and typically sit for extended periods of time during the day, you may be suffering from more than just a case of the afternoon yawns. Sitting can leave you feeling exhausted, sore, and unmotivated at the end of a long day at the office, but it can do much worse.

Over time, sitting in the same position can negatively impact your natural posture and the way your body is intended to move. Sitting is excellent for resting from activity, but the body’s posture is more natural when standing or lying down. Our bodies are designed to be in motion, not static all day sitting in a swivel chair. Even if your desk is completely ergonomic, your body is still going to be locked in certain positions during the day.

In any of these scenarios, you are going to slowly but surely reset your natural posture to accommodate the posture you maintain at work. On its face this doesn’t sound that terrible, but resetting your body in this way can wreak havoc on your muscles and joints.

How Perpetual Sitting Destroys Posture

When your muscles are stuck in the same position for hours on end, day after day, they begin to resize themselves to accommodate these habitual, long-term sitting sessions. Let’s take a snapshot of how working in a seated position for years has taught your body to semi-permanently alter itself:

  • Your back and posterior shoulder muscles are overextended from having your hands placed on a keyboard or writing on a desk.
  • Your chest muscles and biceps have learned to remain contracted from having your hands and arms out in front of you.
  • The low back and shoulders have rolled forward, which can cause low back pain and increase your chances of shoulder injuries.
  • Your hip flexors and quadriceps have tightened from staying locked at or near a ninety-degree angle.

All of this causes uncomfortable knots in the muscle groups that have been contracted while you are sitting (pectoralis, anterior deltoid, abdominals, and hip flexors, to name a few).

So What Does this All Mean?

Are you familiar with that uncomfortable, hunched over look that most of the older executives, bosses, and managers at your company have? Terrified of the back, shoulder, and knee joint pains that your bosses complain about around the water cooler?

Take a good look, because that is going to be you in a few years if you don’t do something about it. I’ve found that the majority of my friends and clients (age ranging from mid twenties to early thirties) who work at desks during the day are already beginning to have postural changes, aches, and pains. The majority of them experience shoulder issues and injuries, low back pain, tight hips, and poor form when bending and lifting, which can lead to knee injuries and exacerbate existing back pain.

Altering natural muscle lengths affects posture and strength, and can also decrease circulation to certain muscle groups and areas of the body. So how can we start correcting these problems and work on preventing further postural deviation and injury?

Continue reading…


CF WOD August 4

Strength: Back Squat 5-3-1-3-5 (climb up then back off)
WOD:
10 Rounds
15 Push-ups
100m Sprint
Cash out: Hollow Rocks 5×10

BC 8/4

Monday@Met> WoD: 100 extreme jacks + 80 squats + 60 push-ups + 40 yard sales + 20 walking lunges. Cashout: core work


Uh... what happened here?Uh… what happened here?


Monday@Met> WoD: 100 extreme jacks + 80 squats + 60 push-ups + 40 yard sales + 20 walking lunges. Cashout: core work


20140731_063847


Tuesday at Freedom Park

10 Rounds: 10 burpees / 200m run


CF Blog August 5

Skill: Double Undersphoto-118
*if you have DU’s – mini simulator 5-10-15-20-25-20-15-10-5 unbroken DU’s
*if you do not have DU’s work on attempts or stringing 2 or more together
WOD: 2014 Games Master’s Event 7: “Down and Back Chipper” (21 min time cap)
50 Box Jumps (24/20)
25 Toes 2 Bar
50 Wall Balls (20/14)
25 Ring Dips
50 Wall Balls (20/14)
25 Toes 2 Bar
50 Box Jumps (24/20)
***

Ultimate CrossFit Summer Bash!!

Saturday, August 23 – 3-7pm!
Join us as we salute the end of summer in typical UCF fashion – with a giant Slip ‘n’ Slide & outdoor fun, of course!!

We will have drinks and grilled meat, please just bring a side to share!  See you there!

Check out the Facebook invite here to RSVP

CF WOD August 5

Skill: Double Unders
*if you have DU’s – mini simulator 5-10-15-20-25-20-15-10-5 unbroken DU’s
*if you do not have DU’s work on attempts or stringing 2 or more together
WOD: 2014 Games Master’s Event 7: “Down and Back Chipper” (21 min time cap)
50 Box Jumps (24/20)
25 Toes 2 Bar
50 Wall Balls (20/14)
25 Ring Dips
50 Wall Balls (20/14)
25 Toes 2 Bar
50 Box Jumps (24/20)

8.6.14: OCT YEAH YOU KNOW ME

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The Pit @ 6am

Obstacle Course Training WOD:
800m Run
Then 4 Rounds:
1 Bear Crawl
5 Deadhang Pullups
10 Ring Dips
20 Squat Jumps
400m Run
Then a 400m Farmer’s Walk (1.5/1)
And then finish with an 800m run

There’s nothing better than some Wednesday Obstacle Course Training (well, almost nothing). We’re going back to a workout we did last year but mixing up a few things. You’ll be testing several elements that you’d face in an obstacle course run. Enjoy.


2014-08-05 11.13.04[hr] Wednesday: Endurance in The Pit


CF Blog August 6

Strength: Push Press 3-3-3-3
photo-119
***
WOD: 2014 Games Master’s Event 4: “Run Rope” (16 min time cap)
5 Rounds
400m Run
2 Rope Climbs
***
Cash Out: “Freddy Kruger”
21-15-9
KB Swings (2/1.5)
Burpees
***
On the heels of the blog post last week encouraging community support in WODs so that no one finishes alone, an amazing video from a competition in MA was released.  It features Amanda Agostino’s emotional finish in her first ever CrossFit competition – it’s posted on the UCF Facebook page.  Watch it if you have a second, it will give you the warm fuzzies 🙂
*
Better yet has been the outpouring of support that Amanda has received since yesterday when the video of her competition finish was released.
*
Check out this excerpt from her blog:
*

There are so many likes and shares, I can’t even begin to count them. Then something really cool happened. Someone posted that video, and Camille LeBlanc-Bazinet, aka the fittest woman on earth reposted it. ARE YOU KIDDING ME??? And how could I forget this awesome bit- one of my coaches, Chris also works for Reebok, and gave Rich Froning AKA fittest man on earth 4 years in a row, my number and he SENT ME A TEXT MESSAGE congratulating me! I was shaking and freaking out- it was nuts.

Alex, me, and Mike! <3
Actual text message from the champ!
 

*

Since yesterday’s video, I’ve received so many messages, texts, wall posts, etc from people from all over the country and the world. Complete strangers telling me that I inspired them. Me- the fat chick who crossfits inspired other people. It just doesn’t seem real. I’m so incredibly appreciative for every single person who was at the competition yesterday, as well as everyone who sent me a message or gave me a hug, etc. I am completely overwhelmed with love and happiness. Our community is the reason why our sport is the best. I am forever grateful for yesterday. I can’t even begin to describe everything I’m feeling. Just love!

(you can read the whole post here)

CF WOD August 6

Strength: Push Press 3-3-3-3
WOD: 2014 Games Master’s Event 4: “Run Rope” (16 min time cap)
5 Rounds
400m Run
2 Rope Climbs
Cash Out: “Freddy Kruger”
21-15-9
KB Swings (2/1.5)
Burpees

UCFSUmmerBash2014[divider_flat] Saturday, August 23, 3 – 7 PM

Join us as we salute the end of summer in typical UCF fashion – with a giant Slip ‘n’ Slide & outdoor fun, of course!!We will have drinks and grilled meat. Please just bring a side to share and your badass selves!See you there!

Check out the Facebook invite here to RSVP

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Love vinyl but don’t have a record player?

Ghosting from parties

Epic wedding photo

Internet Etiquette

Productivity Hacks

Weird Al

Be a Good Person

Awesome Things to Say

Returned. What happened next is important.

Mullet and Laser Cannon [hr]

Thursday: Tag Team 400s


CF Blog August 7

25min time cap

Throwback Thursday ;)Throwback Thursday 😉
Bar MU sub – Jumping bar MU
WOD: 2014 Games Event 6: “21-15-9 Complex”
8 Deadlifts (155/115)
7 Cleans (155/115)
6 Snatches (155/115)
8 Pull-ups
7 C2B Pull-ups
6 Bar Muscle-ups
6 Deadlifts (155/115)
5 Cleans (155/115)
4 Snatches (155/115)
6 Pull-ups
5 C2B Pull-ups
4 Bar Muscle-ups
4 Deadlifts (155/115)
3 Cleans (155/115)
2 Snatches (155/115)
4 Pull-ups
3 C2B Pull-ups
2 Bar Muscle-ups
Cash Out: Flexibility/Mobility Work
***

UCF Summer Bash

Saturday, August 23, 3-7 pm

Please make sure you RSVP on the FB page!!! 


CF WOD August 7

25min time cap
Bar MU sub – Jumping bar MU
WOD: 2014 Games Event 6: “21-15-9 Complex”
8 Deadlifts (155/115)
7 Cleans (155/115)
6 Snatches (155/115)
8 Pull-ups
7 C2B Pull-ups
6 Bar Muscle-ups
6 Deadlifts (155/115)
5 Cleans (155/115)
4 Snatches (155/115)
6 Pull-ups
5 C2B Pull-ups
4 Bar Muscle-ups
4 Deadlifts (155/115)
3 Cleans (155/115)
2 Snatches (155/115)
4 Pull-ups
3 C2B Pull-ups
2 Bar Muscle-ups
Cash Out: Flexibility/Mobility Work

Thursday: Tag Team 400s


20140728_062424[hr] Friday at Freedom Park

WoD 1: OT2M for 10 minutes – 10 dips & full hill run

WoD 2: OTM for 10 minutes – 5 bar rows & hill sprint


CF Blog August 8

Strength: Front Squat 3-3-3-3

Madam Alexander is back :)Madam Alexander is back 🙂
WOD: “Tabata”
Ball Slams (30/20)
Abmat Sit-ups
Push-ups
Double Unders
Cash Out: Flexibility/Mobility Work
***
Having trouble with your squats?  Check out this article from Breaking Muscle and work on your squat therapy this weekend so you’ll be ready to go for next week’s squat sesh!
***

Squat Therapy: 4 Drills for a Better Squat

Contributor – Strength Training, Strongman, and Olympic Weightlifting

Squat therapy is what I call these drills when working through them with my clients. The words seem to strike a perfect balance between the fact this is not going to be a comfortable situation and the fact that the client will come out feeling a lot better. Squat therapy is about getting comfortable with the uncomfortable – embracing your inner squat.

 

squat therapy, squat drills, mobility drills, squat mobility, squat exercises

 

What Is Squat Therapy?

The fact of the matter is, the more time you spend in therapy, in other words in these positions, the better your squats are going to look and feel. They are perfect to include in your warm up, and work even better if you do more than one drill at a time (you’ll find your second one feels better than your first). Squat therapy sessions can just as well form part of your active recovery on rest days, or simply be something to do if you’re bored at work.

 

The therapy is based on four drills that can be used in any order and combination. Each drill will include use of an external object to help you achieve an ideal squat position. In addition to helping your body hit and maintain these optimal positions, these drills will help your body understand what your squat is meant to look and feel like, which has untold benefits.

 

The four drills are:

  1. Wall Squat
  2. Goblet Squat
  3. Bar Squat
  4. Pole Squat

 

The Wall Squat

squat therapy, squat drills, mobility drills, squat mobility, squat exercisesWhat is it: A squat performed while standing close to and facing the wall, with your hands against the wall. No other part of your body is permitted to touch the wall.

 

How to do it: Stand a foot’s width (as opposed to a foot’s length) away from the wall in a shoulder-width stance. Stretch your arms out above your head and place them against the wall, with your arms parallel. Send your hips back and lower yourself down under control into a perfect full squat, with your hands remaining against the wall, but not allowing your head or torso to touch the wall.

 

Focus on: Pushing your knees out and keeping your chest up – both of which will stop you from hitting the wall and help you to maintain optimal back position and torso angle while hitting a deep squat. Also try to keep your arms as vertical as possible.

 

ADVANCED TIP: BRING YOURSELF CLOSER AND CLOSER TO THE WALL, UNTIL YOU CAN PERFORM A FULL SQUAT WITH YOUR TOES TOUCHING THE WALL.

squat therapy, squat drills, mobility drills, squat mobility, squat exercises

 

The Goblet Squat

squat therapy, squat drills, mobility drills, squat mobility, squat exercisesWhat is it: A squat with akettlebell held like a goblet in front of your body.

 

How to do it: Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder-width stance, Lower yourself down into a deep squat. Your elbows should be inside your knees. Use your elbows to push your knees right out.

 

Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.

 

ADVANCED TIP: TAKE A DEEP BREATH AND DRIVE THE CHEST UP, THEN RELAX THE BELLY AND LET YOURSELF SINK DOWN A LITTLE LOWER. THEN TAKE ANOTHER DEEP BREATH, HOLD FOR A FEW SECONDS, AND RELAX. SINK EVEN LOWER, AND REPEAT FOUR TO FIVE TIMES. YOU MAY FIND YOURSELF SURPRISED AS TO HOW LOW YOU CAN GO.

The Bar Squat

squat therapy, squat drills, mobility drills, squat mobility, squat exercisesWhat is it: A squat using a racked bar, while standing close to the bar and with your hands and arms in constant contact with it.

 

How to do it: Stand a foot’s length away from the bar. Stretch your arms out and place them on the bar. Keeping in contact with the bar, lower yourself down into a perfect squat, using the bar as a guide to keep your torso upright.

 

Focus on: Form on the way down and the way up. On the way down,send your hips back and your knees out. This will help load up your glutes and hamstrings. Use the bar to help you keep upright while you remain in this position for as long as you can manage. On the way up, squeeze your glutes, and drive through the heels to rise.

Continue reading…


CF WOD August 8

Strength: Front Squat 3-3-3-3
WOD: “Tabata”
Ball Slams (30/20)
Abmat Sit-ups
Push-ups
Double Unders
Cash Out: Flexibility/Mobility Work

8.9.14: Tranqu-hill-ity

Screen Shot 2014-08-08 at 1.23.33 PM

8.9.14: AG Track @ 8:30am

WOD
Tranquil Hill Sprints

We’re going to start at the AG Track, run through the beautiful streets and neighborhoods of Charlotte, and head over to Tranquil St. (off Selwyn). While there, we’re going to work on some quarter mile hill sprints. This is one of the most well-known hills in Charlotte for workouts. We’ll then take the nice scenic route back to the track for the cool down. Please be on time so you don’t get left behind!

There is a really good chance of rain tomorrow morning, so I will post here and on FB if we will not have class.


CF Blog August 9

Website-Banner
WOD: “31 Heroes”
*
AMRAP 31 minutes
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*
*This is a Partner WOD – Partner #1 will perform the work listed above.
Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns
from the run, Partner #1 will grab the sandbag and begin their 400m, while
Partner #2 continues work wherever #1 left off.
*Score is your total # of reps
***
*If you’d like to donate to the 31 Heroes Project, you can do so here

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.


Mission & History –The 31Heroes Project

 

Mission

Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.

The Beginning

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.

Men and women from all branches of our armed forces lay down their lives every day in defense of our freedom, sometimes with minimal recognition for their sacrifice or their family’s sacrifice. The events of August 6, 2011 drove us to recognize our responsibility, as Americans, to take care of the surviving families of this particular tragedy, but also to take action in support of all families of our fallen military heroes. And there The 31Heroes Project was born.

Our first event in 2011, was a Crossfit fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 people participated, and$300,000 was raised and given directly to the 30 families affected.

Through this event we quickly discovered that many of us in the CrossFit & athletic community have a strong desire to support families of the fallen.

If we could do this much together on such short notice, how much more were we capable of?

We are humbled and grateful for the sacrifice of these 31 and because of it, we are committed to showing each family that has sacrificed a loved one in service to our country that we support them and stand behind them. All funds raised will go to programs that support surviving & active duty military families.

How we have grown

Established to honor the 31 Americans on Extortion 17 that were killed in action in Afghanistan on August 6, 2011, The 31Heroes Project exists to support the families of all fallen military heroes, as well as active duty families.

Today, we assist athletes and event organizers who want to make a difference in the lives of our nation’s warriors and their families. Our tools and dedicated resources help to promote amateur athletes’ events and races, raise funds online, organize teammates, and even track donations.

Funds raised from The 31 Heroes Project supported events are dispersed among partnering organizations that have the capacity to support our nation’s heroes and their families, as well as honor the fallen.

We continually seek to partner with organizations that are committed to making a difference in the lives of military families. Since 2011, we have been able to disperse $1.5 Million to the following recipients:

  • Extortion 17 Families
  • Navy Seal Foundation
  • Travis Manion Foundation
  • Snowball Express

 


CF WOD August 9

WOD: “31 Heroes”
AMRAP 31 minutes
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*This is a Partner WOD – Partner #1 will perform the work listed above.
Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns
from the run, Partner #1 will grab the sandbag and begin their 400m, while
Partner #2 continues work wherever #1 left off.
*Score is your total # of reps

CF WOD August 10

Strength: Sumo Deadlift OTM for 10 minutes – moderately heavy
WOD: “The Eagle”
8 rounds
8 Double KB or DB front squats
20 meter farmers walk

CF Blog August 10

Strength: Sumo Deadlift OTM for 10 minutes – moderately heavyphoto-2
WOD: “The Eagle”
8 rounds
8 Double KB or DB front squats
20 meter farmers walk

8.11.14: Mix Track

tumblr_n9aak8g3n11riarzco1_500

8.11.14: AG Track @ 6pm

WOD
800m Run
Rest 1:00
600m Run
Rest 1:00
400m Run
Rest 1:00
Then,
4x 200m (rest 1:00 between)


CF WOD August 11

Strength: Power Clean 3-3-3-3-3 – no touch and go, reset each rep

WOD: 3 Rounds
400m Run
15 Pull-ups
25 Ball Slams (30/20)
25 Abmat Sit-ups

Cool Down: Trainer Led Foam Roll


CF Blog August 11

Strength: Power Clean 3-3-3-3-3 – no touch and go, reset each repphoto 2

WOD: 3 Rounds
400m Run
15 Pull-ups
25 Ball Slams (30/20)
25 Abmat Sit-ups

Cool Down: Trainer Led Foam Roll


Momma’s Quote of the Week:  “I can accept failure, everyone fails at something. But I can’t accept not trying.”—Michael Jordan

***

 Nice little reminder from the Tabata Times:

5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience

by CHELSEA SHERMAN

It’s that time of the day again: the clock finally beeps that your eight minutes of torture are up; you slam the barbell down, sweat raining into your eyes and blurring your vision; and you stumble to the whiteboard. Trying to regain your breath, you do some preliminary analysis: Well, Mike finished 30 seconds faster than me, but then again he didn’t do the Rx[3] weights. Damn, Taylor beat my time! But did she really? I mean, we all know how she “counts.”

CrossFit is as much about the community of like-minded people you get to interact with as it is about being the fittest on earth, or whatever.

The whiteboard is a central part of the CrossFit experience. Whether your box uses a traditional whiteboard with dry erase markers or the fancy virtual ones that chart your progress, it’s been ingrained in you from day one that you record your scores after every workout. It’s probably second nature for you to check the clock as soon as you drop your last snatch to make sure you catch your time, down to the second, so you can get your score on the board and see how you did compared to everyone else.

So you use the whiteboard daily, but do you ever stop to think about what it’s really there for? Here are five misconceptions about the CrossFit whiteboard and some suggestions for how you should really be looking at it.

1. The whiteboard is there so I can compare myself to everyone else.

What is it about CrossFit that makes it so different from other workout programs? Is it the goofy gear you get to wear or the fact that you now have an extensive collection of selfies taken with barbells in the background? I guess it is for some people. But if you ask most people what they love so much about the CrossFit atmosphere, they’ll probably tell you it’s the awesome sense of camaraderie they get to bask in every time they walk in the door. CrossFit is as much about the community[6] of like-minded people you get to interact with as it is about being the fittest on earth, or whatever. So the notion that the whiteboard exists mainly for you to compare yourself to the other athletes is a little contradictory.

Sure, it’s good to have some people whose scores you check to make sure you’re on the right track and you’re giving your best effort, but turning it into an über-competitive platform for being critical of yourself or for bragging about your superiority over others goes against the spirit of CrossFit.

There’s no need to be so tightly wound when it comes to the whiteboard. Relax a little and remember not everything’s a race.

 2. I thought I was counting right, but now that I see Timmy’s score I obviously miscalculated. I’ll just say I did the same reps as he did.

Grrr. Stop doing this immediately. Quit using your “inability to count right” to justify cheating. You counted right. For whatever reason, Timmy got more reps. So be it. Be honest with yourself and your fellow athletes and put up your real score. Nobody likes a cheater, and sooner or later — whether it be in competition or just being called out in a WOD —y our buddies are going to realize what you’re up to. It’s much better to be honest than to be embarrassed when competition time comes and everyone is shocked that you couldn’t really do 140 burpees in seven minutes. Be real.

3. Sally did Rx weight, so obviously that means I have to too.

The whiteboard is an inanimate thing. It can’t judge whether or not you’re getting better — only you can do that.

Obviously nothing. Sally might have 30 pounds on you, or she might have started training two years before you’d even heard of CrossFit. Disregard Sally and her superhuman abilities for a minute and focus on you. Are you ready to do the weight or the movement Rx?[8] If you’re on the fence, the best thing you can do is consult your coach[9]. But remember he probably has 100 other athletes so don’t just run up and go, “How much should I lift?” Bring him your most recent numbers for that specific lift or movement and let him know what you’ve done in the past, and go from there. Whatever you do, do it with the confidence that it’s a choice you made based on your abilities. Don’t worry about the choices others made to suit their fitness goals. You don’t need other people’s whiteboard victories to dictate your decisions.

4. Last time we did back squats I did MORE than I did this time! I’m obviously a failure and am losing all my gains.

Oh, please. The whiteboard is an inanimate thing. It can’t judge whether or not you’re getting better — only you can do that. Maybe the last time you did back squats[11] you had eaten perfectly all day, no cheats, plenty of fats[12] and good carbs to help give you the explosive power to crank out some heavy back squats, but this time you had a rough day at work, got stuck in traffic, got to CrossFit five minutes late and were running on coffee and a protein bar from four hours ago. The whiteboard doesn’t know any of that, so all it’s going to show you is you lifted less this time. Quit being so hard on yourself. Everyone has the occasional day of complete Crap in the Box. Don’t completely disregard it —remember what happened that day and try to avoid those mistakes in the future — but don’t beat yourself up over it either. You’ll have another chance to back squat weight that would put the Hulk to shame.

5. I have something to prove and I’m going to use the whiteboard to do that.

No you’re not. Prove yourself out there on the floor. Prove yourself in the final moments of a crushing WOD, as the sweat pours from every crevice of your exhausted body, in the moment when it would be so much easier to quit or to get hit by a car or something.

Prove yourself when you really do lose count of your reps and you start over to preserve the integrity of your workout. Prove it by no repping yourself when you know you didn’t get low enough or get your chin over the bar, even if no one else is watching you and calling you out.

Prove it in the real, tangible progress you make every day that you throw everything you’ve got into being the best athlete you can be. That’s what shows, at the end of the day. After you’ve done that, the number you write on the board is practically irrelevant.


2014-08-05 11.13.54[hr] Monday at The Met – Trader Joe’s Parking Deck

Ropes and Core


Tuesday at Freedom Park

2014-08-11 15.19.32[hr] WoD 1: Suicides

WoD 2: Invisible Fran: 21-15-9 squats & push-ups

WoD 3: Hold bottom of squat 30 on/30 off


CF Blog August 12

Strength: Back Squat 3-3-3-3-3photo-3

WOD: AMRAP 12
10 DB Thrusters (45/30)
50 Double Unders

Cool Down: Trainer Led Group Stretch

***

Please make sure to wipe down your equipment!

Athletes, we have had a few incidents lately of people tearing their hands and leaving bloody bars behind – this is a major health issue.  We all know it sucks to tear during a workout, but once you get yourself cleaned up, make sure to go back to your equipment and sanitize it as well (anything you’ve touched with bloody hands – kbs, dumbbells, olympic bars, pull-up bars, etc.), or at least point out to the trainers where you were working so that we can get our gloves on and sanitize for the next class. 🙂

General rule of thumb – if you’ve sweat on it, bled on it, peed on it or chalked it up, please clean it up!

Thanks!

***

Don’t forget to RSVP to our Annual Summer Bash-Food, Drink, Water Slides and more…

August 23, 3-7

RSVP here

 


CF WOD August 12

Strength: Back Squat 3-3-3-3-3

WOD: AMRAP 12
10 DB Thrusters (45/30)
50 Double Unders

Cool Down: Trainer Led Group Stretch


Wednesday in The Pit

20140710_062521[hr] Endurance

 


8.13.14: Going Every Which Way

sandbag-sprint

8.13.14: The Pit @ 6am

WOD
AMRAP 30
400m Run
200m Run Backwards
200m Sandbag Carry
250m Row

 

 


CF Blog August 13

Skill: Pull-ups, Kipping Pull-ups, Chest 2 Bar, Butterfly, Bar Muscle-upsphoto-4
(15-Min)

WOD:
18 Minute Running Clock
Even Minutes – Max Rep Burpees
Odd Minutes – 10 KB Swings (1.5/1)

Cash Out:
3×10 Hollow Rocks
3×10 Back Extensions

***

Good read from 70sbig.com:

External Hip Rotation in the Squat

Posted on August 11, 2014 by 

QTsoGXhFriday I put the image to the right in the PR Friday post and asked people to explain what was wrong with it. There were a variety of good points, but I wanted to focus on the thing that stuck out to me. Before we begin, let’s all agree that the fact this girl is squatting is more important than not squatting; this concept always trumps any bickering that follows. With that being said, I teach that if you’re going to spend the time doing something, do it in the most efficient manner possible.

For the sake of giving this girl credit, she’s got a decent bar positioning, is trying to apply force with the lateral part of her foot (to prevent a navicular drop AKA collapsed arch which medially rotates the knee and hip), and she is probably at an appropriate depth (this picture is a weird angle). It’s possible she’s doing this weird-ass squat on purpose, but we’re gonna talk about it anyway.

As a lifting coach you’ll see many things wrong with a given lift – feet, knees, hips, trunk, shoulders, chest, elbows, grip, neck, etc. — and you can’t and shouldn’t try and correct all of them at once. Fix the thing that will have the greatest effect on the gross movement. In this case I’d start with the stance.

A wide stance inherently does not allow significant external rotation relative to foot position. External rotation allows the following:

1. It contracts the external rotators.

2. It lengthens, and therefore creates tension on, the internal rotators.

3. Therefore it creates greater tension about the hip. Tension around ball and socket joints means more stability therefore strength.

This is a what a pooping dog looks like. As a man.

This is a what a pooping dog looks like. As a man.

4. It maximizes the musculature used about the hip. In this case, assuming a good foot-to-ground interaction, force is more easily distributed across the lateral portion of the thigh on both the front and the back. Valgus, or knees in, knee positioning removes this area of musculature and emphasizes the medial quadriceps. As Iexplained last week, external rotation also allows greater posterior chain involvement, even in the high bar.

5. Externally rotating the hip prevents impingement of the femur against the anterior portion of the acetabulum (i.e. the leg bone from impinging on the hip socket). Avoiding this impingement facilitates squat depth as well as maintaining proper trunk positioning while achieving depth; squatting with knees forward will impinge the hip and posteriorily tilt the pelvis, which makes the person look like a pooping dog. Rippetoe’s “Active Hip” (it’s a pdf) article talks more about this.

When I see poor external rotation, I see a number of ways a squat can be improved, so it’s something I want to focus on. In her case, I’d narrow her stance to about shoulder width and emphasize the external hip rotation. Chances are I would not have to change much else with her, but it would be the first thing to make a habit before worrying about anything else. The first Chalk Talk episode briefly talks about cuing external rotation, but I’ll get into in a later post.


CF WOD August 13

Skill: Pull-ups, Kipping Pull-ups, Chest 2 Bar, Butterfly, Bar Muscle-ups
(15-Min)

WOD:
18 Minute Running Clock
Even Minutes – Max Rep Burpees
Odd Minutes – 10 KB Swings (1.5/1)

Cash Out:
3×10 Hollow Rocks
3×10 Back Extensions


Running: 200m, 400m, 800m, 1000m


Thursday at Freedom Park

untitled[hr] Stop making life harder

Snap judgments

Healthy foods that are cruel

Influence anyone

Stranger challenge

Performance & Muscle Mass Gains

Deadlier than sharks

Head’s up

Protect and respect each other

The Shining

Arcade Fire’s Nirvana tribute

Don’t let your children grow up to be farmers

R.I.P. Robin Williams: 50 greatest jokes / Unforgettable elevator ride / The Tonight Show tribute

 

WoD: Running – 200m, 400m, 800m, 1000m


CF Blog August 14

Strength: Deadlift 5-5-5photo-5

WOD:
5 Rounds
20 OHWL (45/25)
10 Box Jumps (20”)

Cash Out: Foam/Roll Stretch

***

This Weekend!

In memory of Connor Jones, 

The 2nd Annual Payin’ It Forward For Connor 
Blood Drive

DATE: Saturday, August 16th
 
TIME: 9am-2pm
 
WHERE:  Covenant Presby Church – 1000 Morehead St OR your local American Red Cross if you are out of town (post a picture on FB!)
 
WHAT: Blood & Toy Drive in honor of Connor’s 6th birthday
 
WHY: One donation of blood will help 3 people.  When we were in the hospital with Connor, we noticed how much blood he received all thanks to people just like you and I.  For the Toys, we donate because it’s a birthday!  So bring a toy and we will send them to Hemby where Connor played with a lot of the toys donated by people just like us.
 
HOW: Please visit www.redcrossblood.org and enter sponsor code “Connor” to schedule lifesaving appointment (only works for Charlotte)!  If outside of Charlotte, post your pic to FB or let us know that you gave blood for Connor and we will count it towards the numbers!

 


CF WOD August 14

Strength: Deadlift 5-5-5

WOD:
5 Rounds
20 OHWL (45/30)
10 Box Jumps (20”)

Cash Out: Foam/Roll Stretch


Friday at Freedom Park

20140704_061743[hr] WoD 1: 50-40-30-20-10 lunges with 10-20-30-40-50 sit-ups

WoD 2: Full Hill Sprints


CF Blog August 15

Strength: Bench Press 5-5-5

WOD: 21-15-9
200m Sprint
Push Press (115/75)

Cash Out: Rest 5 minutes after workout then perform a Max Effort 500m Row

***

Ladies, new tanks are in!!  Get ’em while they’re hot!!!  $25IMG_1509IMG_1506

IMG_1505


CF WOD August 15

Strength: Bench Press 5-5-5

WOD: 21-15-9
200m Sprint
Push Press (115/75)

Cash Out: Rest 5 minutes after workout then perform a Max Effort 500m Row


8.16.14: No Endurance Class

tumblr_inline_mtlo3zoYbr1r7uve0

8.16.14: No Class.

We will not have Endurance class this Saturday. The gym WOD is a great one to attend or you can get outside and enjoy a nice long 5k run around the city, at McAlpine, or the Whitewater Center. We’ll be back in action at the AG track on Monday.


CF Blog August 16

WOD: “Whitten”photo-6
5 Rounds
22 KB Swings (2/1.5)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)

***

HeroWhitten_th.jpg

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

***

Our Summer Bash is NEXT SATURDAY from 3-7!!!  Please come out for drinks, food, a giant slip ‘n’ slide, and lots more fun!!  Make sure you RSVP on the Ultimate CrossFit Facebook page!!!


CF WOD August 16

WOD: “Whitten”
5 Rounds
22 KB Swings (2/1.5)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)


CF Blog August 17

Speed: 5-10-5 (4-6 attempts)photo-7

WOD: (from 8/7/13)
AMRAP 15
2 Bar Muscle-ups
4 Power Snatches (Coach’s Choice)
6 Broad Jumps

*Bar Muscle-up Sub (2 C2B Pull-ups, 2 Dips)
*Broad Jumps – jump, turn around and jump back


CF WOD August 17

Speed: 5-10-5 (4-6 attempts)

WOD: (from 8/7/13)
AMRAP 15
2 Bar Muscle-ups
4 Power Snatches (Coaches Choice)
6 Broad Jumps

*Bar Muscle-up Sub (2 C2B Pull-ups, 2 Dips)
*Broad Jumps – jump, turn around and jump back


Monday, Aug. 18, at The Met

2014-08-11 15.16.09[hr] Meet in Trader Joe’s Parking Deck

WoD 1: Death by 10m

WoD 2: 3 Rounds – 20 burpees, 20 lunges, 20 push-up-to-planks


8.18.14: Moving Fast

2014-08-13 06.55.41

5 Rounds
100m (jog 100m)
200m (rest 2:00)

Goal with this workout is to move fast. We’ve built more rest than we traditionally do for our 200’s. You don’t need to move 100%, but you should be moving hard on both the 100m and the 200m.

Pic: Wednesday crew got after it. Nicole moved so fast we couldn’t catch her for the photo.


CF Blog August 18

Strength: OHS 5-5-5 (~75% of OHS 1RM)

WOD:
12-9-6-3
Shoulder to Overhead (135/95)
Ball Slams (AHAP)
KB Swings (2/1.5)

Post WOD:
30 Hollow Rocks
30 Arch Rocks
2 min Plank Hold (cumulative)

*split up reps and sets as needed – not for time

***

Momma’s Quote of the Week:  “There is no passion to be found playing small-in settling for a life that is less than the one you are capable of living.”—Nelson Mandela 

***
10269490_10202759778575387_3622916362565429694_n

Welcome to the world, Camden Dean Lange!!!  Congrats, Beth and Jack!

***

and, happiest of Birthdays to our GM, Big Mike!

89qSMHKQj4RIabQaNY_0F7eA


CF WOD August 18

Strength: OHS 5-5-5 (~75% of OHS 1RM)

WOD:
12-9-6-3
Shoulder to Overhead (135/95)
Ball Slams (AHAP)
KB Swings (2/1.5)

Post WOD:
30 Hollow Rocks
30 Arch Rocks
2 min Plank Hold (cumulative)

*split up reps and sets as needed – not for time


Tuesday, Aug. 19, at Freedom Park

20140818_063417[hr] 30 minute AMRAP

800m run

20KB swing

20 sit-ups with KB

20 SDHP with KB

Meet at Princeton Ave baseball field parking lot


CF Blog August 19

WOD: Team WODphoto-8
Rotate Partners (3 Partners)

5 Rounds of: (15 minutes total)
In 1 Minute Complete 5 Burpees then Max Rep Wall Balls (20/14)

2 Minute Rest

Then
5 Rounds of: (15 minutes total)
In 1 Minute Complete 5 Box Jumps (30/24) then Max Rep KB Swings (1.5/1)

*Each Partner Rotates 5 Times – for example Partner 1 goes first and does
5 burpees and then hits 22 wallballs, once 1 minute is up then partner 2
goes and does 5 burpees and does wallballs until the 2nd minute is up then
Partner 3 goes etc…

Rotates back to Partner 1 in minute 4 where he/she will pick up where they
left count at wall ball count 23 etc.

The first 5 rounds are burpees and wall balls, the 2nd 5 rounds are box
jumps and kb swings.

This is a 30 minute workout where each athlete will do 10 minutes of work
and 20 minutes of rest.

***

This is great, from Tabata Times:

Four Things I Learned from Being Bad at CrossFit

by Hilary Wiebe | August 18, 2014 2:00 am

You know those people with natural athletic ability? The people who can walk into just about any sport, and — even if not excelling — look at least competent with little to no effort? I am not one of those people. And so when I started CrossFit almost a year ago, I had a lot to learn. I often still feel like I’m working my way up from the bottom of the whiteboard[1].

But starting from the bottom is not always a bad thing. In fact, it has provided me with constant opportunities for growth, and helped me learn some of the following lessons along the way.

1. There’s no such thing as being bad at CrossFit.

I was instantly welcomed, supported and encouraged, not because of any perceived ability (or lack thereof), but because I showed up and did the work, right alongside everyone else.

I could just see my coaches[3] (and coaches at boxes everywhere) cringing as I typed the title of this article. No good coach, CrossFit athlete, or really anyone other than yourself would ever tell you that you were bad at CrossFit. Sure, we all have different backgrounds, abilities and skill levels, but that only makes us different, not any better or worse.

Anyone can (and should) start CrossFit from any fitness level. The workouts are easily scalable[4]. The important thing is getting the intensity that YOU need to get a good workout. One of my biggest fears when I started CrossFit was that, due to my lack of athleticism and physical prowess, I would feel like a total loser. But, thanks to great coaching and community[5], the opposite was true. I was instantly welcomed, supported and encouraged, not because of any perceived ability (or lack thereof), but because I showed up and did the work, right alongside everyone else.

2. Celebrate achievements & savour the victories, big or small.

If you started CrossFit, and could already do pull-ups[7], push-ups from your toes, rope climbs[8], handstands[9], and double unders[10] — or could do them in relatively short order, at least — congratulations, I hate you (just kidding!). On the other hand, if you’re like me, you have to fight hard, put in your time, and work on these skills day in and day out.

Case in point? Handstands. I practiced kicking up to the wall almost daily for over 3 months before I got it, and it’s still an inconsistent skill for me. But you better believe I celebrated once I got there. I didn’t RX a WOD with push-ups until I had been CrossFitting for 9 months. The smile on my face after that workout? Priceless.

My point is, if things come easily to you, the accomplishments don’t mean quite as much. But if you fight hard for every success, working long and hard on a skill day in and day out, the victory is that much sweeter.

3. Don’t take yourself (or your training) too seriously.

Imagine working on the same skill multiple days a week, for months at a time, and feeling like you’re getting nowhere. Or there’s those times when you are stuck at the Same. Weight. Forever. on a certain lift. It’s not hard to imagine yourself getting frustrated and wanting to give up, right?

[T]he more you believe in yourself, push through the pain and past your comfort zone, the more you will shock yourself with what you’ve achieved.

So laugh it off. There are definitely days when I get annoyed at my seeming lack of progress. But anyone who has worked out with me much at all would tell you, I love to laugh and am always cracking a joke. If you can maintain a positive attitude and enjoy your training despite the occasional down day, it makes things that much more enjoyable. You need to love what you’re doing and have fun, PRs or not. And when something hilarious happens, like smacking yourself in the forehead with a barbell on a snatch[12] gone wrong (true story), do yourself a favour and share a good laugh with your coach.

4. You’re stronger than you think you are.

Lots of people in CrossFit talk about “mental toughness[14]” with good reason. The longer you CrossFit, the more you’ll realize it’s as much (if not more) about mental strength[15] as it is physical. More times than I’d like to admit, I’ve taken breaks in the middle of a workout because I felt like I “needed” them, only to finish the WOD and be thinking that it wasn’t that bad and not feeling that tired. There’s nothing worse than finishing a workout and knowing you could have pushed yourself harder.

You have to have the grit and determination to push through and believe you CAN do it. I struggle with this, as I have never done any sport competitively or seen myself as an athlete. I still battle the thoughts that say I don’t belong here, or that I can’t do it. From my personal experience, the more you believe in yourself, push through the pain and past your comfort zone, the more you will shock yourself with what you’ve achieved.

The more I think about it, the more I realize that maybe it’s a good thing that I started out “bad” at CrossFit. I may have to fight hard for every achievement, but I always know I’ve earned every victory I’ve got. I can look back at my CrossFit journey thus far and see that the hours of hard work and dedication have gotten me to where I am today. And there’s nothing “bad” about that.

 


CF WOD August 19

WOD: Team WOD
Rotate Partners (3 Partners)

5 Rounds of: (15 minutes total)
In 1 Minute Complete 5 Burpees then Max Rep Wall Balls (20/14)

2 Minute Rest

Then
5 Rounds of: (15 minutes total)
In 1 Minute Complete 5 Box Jumps (30/24) then Max Rep KB Swings (1.5/1)

*Each Partner Rotates 5 Times – for example Partner 1 goes first and does
5 burpees and then hits 22 wallballs, once 1 minute is up then partner 2
goes and does 5 burpees and does wallballs until the 2nd minute is up then
Partner 3 goes etc…

Rotates back to Partner 1 in minute 4 where he/she will pick up where they
left count at wall ball count 23 etc.

The first 5 rounds are burpees and wall balls, the 2nd 5 rounds are box
jumps and kb swings.

This is a 30 minute workout where each athlete will do 10 minutes of work
and 20 minutes of rest.


8.20.14: Unknowable Row

UCF_Endurance_6.29.13_rev

8.20.14: The Pit @ 6am

WOD
Unknowable Row

Notes: We’re going classic with the unknown and unknowable. You know you’ll be on the rower and that’s all you know for now. You don’t know for how long or how often. You’re going to hit the rower for an unspecified time. And then you’ll be told what comes next and for how long. Great workout to mix up the body and mind. Enjoy.

Pic: throwback to about a year ago.


Wednesday, Aug. 20, The Pit

20140811_061912[hr] Endurance


CF Blog August 20

Strength: Press 3-3-3-3photo-9

WOD: “Scissor Kick”
5 Rounds
7 Deadlift (275/185)
30 Air Squats
7 HSPU (Strict)

***

Some news on sleep from Outside Online:

Don’t listen to the headlines—you need more than seven hours of sleep to play hard.

Rise and shine—or sleep in a little, if you’re training hard.     Photo: Jupiterimages/Thinkstock

Seven is the new eight. That’s what the headlines have been saying recently, in the wake of the Wall Street Journal’s reportthat the Centers for Disease Control is rethinking how much sleep we truly need to optimize our health. If you’re an athlete, however, think again; seven is not your lucky number.

While many athletes barely skim that seven hour mark, their performance improves remarkably with more sleep. A lot more sleep.

After Stanford University basketball players spent five to seven weeks sleeping at least 10 hours a night (when they had been sleeping six to nine hours), their performance shot up like they’d doped. They had faster sprint times and shooting accuracy. They also felt their overall physical and mental well-being improved during games and practice.

The body’s major restorative functions “like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep,” Harvard Medical School explains. It makes sense that athletes who tax their muscles more than the average person need more sleep to fix the damage. It appears that extra, above eight-hour sleep benefits athletes rather than contributing to an early demise. “You can never get ‘too much’ sleep,” University of Pennsylvania sleep researcher Dr. Sigrid Veasey wrote Outside in an email. “When you have had enough sleep you will wake up.”

(And you’ll be more alert and have improved cognitive function if you’re getting eight hours, she adds)

So where does the seven-hour ideal come from? Support for the less-is-more position has been building since 2002, when researcherspublished a study involving more than 1.1 million people. In it, scientists concluded that people who sleep about seven hours a night live longer than those who get more or less zzz‘s. In fact, sleeping longer than eight hours a night, the researchers noted, is associated with health issues such as diabetes, obesity, and cardiovascular disease.

“It is important to understand that this 7 vs. 8 hours finding was not a carefully controlled study but is an association found retrospectively…this pertains only to longevity,” Veasey wrote. It’s entirely possible that illness caused people surveyed to sleep longer, not the other way around.

Bottom Line: How much is “enough” varies from person to person. While some people may thrive on seven hours of sleep, others may need nine to shine. If you’re active, science says you should aim for at least eight. But if you get more, you’ll likely be doing your athleticism a favor; Lebron James and Roger Federer reportedly sleep 12 hours a night. And, you know, they’re pretty good.


CF WOD August 20

Strength: Press 3-3-3-3

WOD: “Scissor Kick”
5 Rounds
7 Deadlift (275/185)
30 Air Squats
7 HSPU (Strict)


Aug. 21 – Freedom Park

untitled (4)

No time for that

Scientific 7 minute workout

Hit the reset button in your brain

Ten best new restaurants 2014

20 Things to start doing

Companies dumping GMO Ingredients

Key albums to own

Love people, not pleasure

Best time of day for coffee

Bodies-Souls

[hr]

WoD 1: Tabata – wall jumps, kayaks, squats, push-ups

WoD 2: 2 minute max rep bar rows

*Meet in baseball field parking lot off Princeton Ave


CF Blog August 21

Strength:photo-10
Weighted Pull-ups 3-3-3-3-3-3-3
Weighted Ring Dips 7-7-7

WOD:
AMRAP 21
21 Abmat Sit-ups
400m Run
21 Burpees
300m Row
21 Ball Slams (30/20)

***

The Ultimate CrossFit Summer Bash is THIS SATURDAY!!

(Don’t forget to RSVP on the UCF FaceBook page!)

We will have plenty to drink, plus some awesome food from modPALEO and Bang Bang Burgers – please just bring a side to share!

***

*And announcing our ALS “Ice” Dunk Tank Challenge*:

We are looking for a handful of volunteers (5-10) for the ALS Challenge Ice Dunk Tank!!

Throughout the duration of Saturday’s festivities, people can pay $10 any time they want to see one of these volunteers dunked at the party.

In addition to those brave volunteers, we will also have a nomination white board.  For $5, you can nominate a person (by writing their name on the board) to get dunked.  In turn, that person can either get dunked or pay $5 to avoid getting dunked*

*you can only nominate non-volunteers once

All $$$ raised on Saturday will go directly to the ALS Foundation, so bring a 5 spot and let’s have some fun with it!


CF WOD August 21

Strength:
Weighted Pull-ups 3-3-3-3-3-3-3
Weighted Ring Dips 7-7-7

WOD:
AMRAP 21
21 Abmat Sit-ups
400m Run
21 Burpees
300m Row
21 Ball Slams (30/20)


WoD 1: Tabata – wall jumps, kayaks, squats, push-ups

WoD 2: 2 minute max rep bar rows

 


Aug. 22 – Freedom Park

20140818_063547[hr] WoD

4x800m sprints with decreasing rest time between intervals

*Meet at Princeton Ave baseball field parking lot

 


CF Blog August 22

Strength: Back Squat 10-10-10 (~60% of BS 1RM)photo-11

WOD:
4 Rounds
5 Hang Power Clean to Push Jerk (135/95)
15 GHD Sit-ups (Parallel Only – unless training for competition)
30 Double Unders

*sub Abmat sit-ups for folks who are not ready for GHD’s in a WOD

Cash Out:
1K Row

***

*Announcing our ALS “Ice” Dunk Tank Challenge*

We are looking for a handful of volunteers (5-10) for the ALS Challenge Ice Dunk Tank!!

Throughout the duration of Saturday’s festivities, people can pay $10 any time they want to see one of these volunteers dunked at the party.

In addition to those brave volunteers, we will also have a nomination white board. For $5, you can nominate a person (by writing their name on the board) to get dunked. In turn, that person can either get dunked or pay $5 to avoid getting dunked*
*you can only nominate non-volunteers once

All $$$ raised on Saturday will go directly to the ALS Foundation, so bring a 5-spot and let’s have some fun with it!

***

Hey, we know him!!!

Check out Aaron H. in the Charlotte Observer:

Watch Aaron Run: Thunder Road Marathon Training

Aaron Hewitt
Follow Aaron Hewitt’s journey as he trains for his first marathon.

Aaron HewittPA-C, is a Physician Assistant with OrthoCarolina Sports Medicine and a former Assistant Athletic Trainer with the Minnesota Vikings (NFL). He will run Thunder Road on November 15 – his first and only marathon. Follow his journey and training in a series of upcoming posts on Run Charlotte Run.

I’m staring 40 in the face.

Actually, I’m only 38. But at a certain point in life you start to realize that nothing gets easier, especially when it comes to physical fitness.  I’ve always been a casual runner, logging 10-15 miles a week with a few 5Ks and 10Ks here and there, and I started CrossFit almost 5 years ago as part of ahealthier lifestyle. But I’m a planner and an organizer, and running a marathon is now at the top of my list of things I want to complete in life – and I want to do it before I turn 40. Truly, I have minimal aspirations for a marathon. It’s for personal satisfaction and I just hope to finish in less than 4 hours.

1016854_10151934739556493_1775815637_n

That marathon will be Charlotte’s Thunder Road Marathon on November 15, 2014. It will be my first and only marathon, and I’ll be straight up honest; I’m kind of nervous about it. I’m utilizing theFurman training program which has me running sprint, moderate and long distance days, and I do CrossFit twice a week and yoga on my recovery days.

1381604_10151649884316493_1869047527_n

I chose the program that has me running 3 times a week instead of 4 because I want to keep the enjoyment of running. Running is as much psychological as it is physical; it’s my hour to de-stress and decompress, and I want to experience it.

People often ask me what motivates and inspires me to stay in shape, and truly it’s my patients.  I understand what my athletes go through and why they do it, and what it feels like to get in shape and feel good about yourself. Runners make up a big percentage of the patients I see as a Physician Assistant, and I always ask them questions such as what shoes they’re running in, what races they have coming up and what training programs they’ve tried. I try to learn as much as I can from my patients; they inspire me all the time.

Stay tuned for Aaron’s next post: Aaron’s big injury, and how to keep training when the weather is bad.


CF WOD August 22

Strength: Back Squat 10-10-10 (~60% of BS 1RM)

WOD:
4 Rounds
5 Hang Power Clean to Push Jerk (135/95)
15 GHD Sit-ups (Parallel Only – unless training for competition)
30 Double Unders

*sub Abmat sit-ups for folks who are not ready for GHD’s in a WOD

Cash Out:
1K Row


8.23.14: Rolling

Screen Shot 2014-08-22 at 4.58.44 PM

8.23.14: AG Track @ 8:30am

WOD
10x 200m

You should hit these pretty hard, but you should also have a consistent time across each interval. Have a goal in mind and try to hit that same time every single round, not deviating more than :02-:03.


CF Blog August 23

WOD: (from 6/22/13)photo-12
800m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
800m Run

***

From Mike:

oh, hey Ben!oh, hey Ben!

“If you put tape on bars take it off after you are done. Do not use gyms tape to tape bars. That is for hands, cuts and blisters only.
Please and thank you”

***

*Announcing our ALS “Ice” Dunk Tank Challenge*:

We are looking for a handful of volunteers (5-10) for the ALS Challenge Ice Dunk Tank!!

Throughout the duration of Saturday’s festivities, people can pay $10 any time they want to see one of these volunteers dunked at the party.

In addition to those brave volunteers, we will also have a nomination white board. For $5, you can nominate a person (by writing their name on the board) to get dunked. In turn, that person can either get dunked or pay $5 to avoid getting dunked*
*you can only nominate non-volunteers once

All $$$ raised on Saturday will go directly to the ALS Foundation, so bring a 5-spot and let’s have some fun with it!

 


CF WOD August 22

WOD: (from 6/22/13)
800m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
800m Run


CF WOD August 24

Skill: Goat Work – Handstand Walks, Handstand Holds, Headstands, getting
upside down against a wall

WOD: “Nicole”
AMRAP 20
400m Run
Max Rep Pull-ups


CF Blog August 24

Skill: Goat Work – Handstand Walks, Handstand Holds, Headstands, getting upside down against a wallphoto-13
WOD: “Nicole”
AMRAP 20
400m Run
Max Rep Pull-ups


Logo-GB-CharlotteUltimate CrossFit Athletes – Come join Gracie Barra Charlotte on Saturday, September 20th for a free introductory Brazilian Jiu Jitsu class.

Have you ever been interested in trying out a Martial Art or a new sport? Even the last sentence of CrossFit’s definition of World Class Fitness says to “Regularly learn and play new sports.”  Now is your chance to introduce yourself to a new style of training in a friendly environment with your UCF peers (including Lance and Mike).

Gracie Barra Brazilian Jiu-Jitsu is for anyone who values discipline, wellness, martial art, respect, and who is looking for a life-style that embraces and consistently improves all aspects. It doesn’t matter if you are a person with no training background that wants to lose weight or learn self-defense, a busy business person looking for a stress relieving activity, a parent searching for something to compliment the education of your children, or an experienced martial artist aiming for further development of your fighting skills.

Come join Professor Diogo Silva de Souza (a fellow Ultimate member) and learn about this fun and challenging martial art.

When:
Saturday, September 20th @2pm

Where:
Gracie Barra Charlotte
2620 South Boulevard, Charlotte, NC 28209

Cap:
There is a 20 person cap on this class (we can offer another time and date depending on interest) Please sign up on the sign-up sheet at the front of the gym on the cork board.

If you have any questions please email mike@ultimatecrossfit.com


8.25.14: Knee Scraper

Mikko-Salo-overhead-lunge-CrossFit-Games-2009

8.25.14: AG Track @ 6pm

WOD
Knee Scraper
400 m Runs
200 m Walking Lunges
200 m Run (Backwards)s
400 m Runs
200 m Walking Lunges
200 m Run (Backwards)s
800 m Runs

This is a great, great workout for pushing your legs and building endurance. But it is not easy. We will scale this workout based on your ability and comfort level. There is no weight on the lunges, but I had to post the old school pic of Mikko Salo in his run towards his title back in ’09.


Aug. 25 – The Met*

20140811_061621[hr]

WoD 1: 5 Rounds – 20m bear crawl, 20m walking lunges, 10 burpees

WoD 2: AMRAP10 – 10 squats, 10 dips, 10 bar rows

*Trader Joe’s parking deck


CF Blog August 25

Strength: Back Squat 3×5 @~80%10628499_10152739637016349_3250219790200994621_n

WOD: “JT”*
21-15-9
Hspu
Ring Dips
Push-ups

Cash Out: Foam Roll/Stretch

*In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

***

Momma’s Quote of the Week:  “If you don’t like something, change it. If you can’t change it, change your attitude.”—Maya Angelou

***

September 1, Labor Day Hours:
8 am, 9:30 am, & 11 am classes only!

***

Ultimate CrossFit Athletes – Come join Gracie Barra Charlotte on Saturday,September 20th for a free introductory Brazilian Jiu Jitsu class.

Have you ever been interested in trying out a Martial Art or a new sport?
Even the last sentence of CrossFit’s definition of World Class Fitness
says to “Regularly learn and play new sports.”  Now is your chance to
introduce yourself to a new style of training in a friendly environment
with your UCF peers (including Lance and Mike)

Gracie Barra Brazilian Jiu-Jitsu is for anyone who values
discipline, wellness, martial art, respect, and who is looking for a
life-style that embraces and consistently improves all aspects. It doesn’t
matter if you are a person with no training background that wants to lose
weight or learn self-defense, a busy business person looking for a stress
relieving activity, a parent searching for something to compliment the
education of your children, or an experienced martial artist aiming for
further development of your fighting skills.

Come join Professor Diogo Silva de Souza (a fellow Ultimate member) and
learn about this fun and challenging martial art.

When:
Saturday, September 20th @2pm

Where:
Gracie Barra Charlotte
2620 South Boulevard, Charlotte, NC 28209

Cap:
There is a 20 person cap on this class (we can offer another time and date
depending on interest) Please sign up on the sign-up sheet at the front of
the gym on the cork board.

If you have any questions please email mike@ultimatecrossfit.com


CF WOD August 25

Strength: Back Squat 3×5 @~80%

WOD: “JT”
21-15-9
Hspu
Ring Dips
Push-ups

Cash Out: Foam Roll/Stretch


Aug. 26 – Freedom Park*

20140814_062717[hr]

WoD 1: 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with 100m sprint between each set

WoD 2: 10x wall walks

*Princeton Avenue baseball field parking lot


CF Blog August 26

Strength: Deadlift 3-3-3 @~80%photo-14

WOD: (from 7/5/13)
5 Rounds
50m Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)

***

September 1, Labor Day Hours:
8 am, 9:30 am, & 11 am classes only!

***

Ultimate CrossFit Athletes – Come join Gracie Barra Charlotte on Saturday,September 20th for a free introductory Brazilian Jiu Jitsu class.

Have you ever been interested in trying out a Martial Art or a new sport?
Even the last sentence of CrossFit’s definition of World Class Fitness
says to “Regularly learn and play new sports.”  Now is your chance to
introduce yourself to a new style of training in a friendly environment
with your UCF peers (including Lance and Mike)

Gracie Barra Brazilian Jiu-Jitsu is for anyone who values
discipline, wellness, martial art, respect, and who is looking for a
life-style that embraces and consistently improves all aspects. It doesn’t
matter if you are a person with no training background that wants to lose
weight or learn self-defense, a busy business person looking for a stress
relieving activity, a parent searching for something to compliment the
education of your children, or an experienced martial artist aiming for
further development of your fighting skills.

Come join Professor Diogo Silva de Souza (a fellow Ultimate member) and
learn about this fun and challenging martial art.

When:
Saturday, September 20th @2pm

Where:
Gracie Barra Charlotte
2620 South Boulevard, Charlotte, NC 28209

Cap:
There is a 20 person cap on this class (we can offer another time and date
depending on interest) Please sign up on the sign-up sheet at the front of
the gym on the cork board.

If you have any questions please email mike@ultimatecrossfit.com

 


CF WOD August 26

Strength: Deadlift 3-3-3 @~80%

WOD: (from 7/5/13)
5 Rounds
50m Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)


8.27.14: Plyo Run

2014-05-21 06_Fotor_BJ

8.27.14: The Pit @ 6am

Plyo-Run
5 Rounds
400m Run
5 Over the Box Jumps
15 Plyo Pushups
25 Side Lateral Jumps

Plyometrics are great conditioning tactics, so we’re going to make a whole workout of them. For Box Jumps, these will be lined down the turf, so when you get in from your run, you’ll go right into getting over those boxes (whether you jump, step, or soar). If you don’t want to wait on the box over jumps, then run faster! Plyo Pushups are using the slam ball, as are the side jumps.

By the way, the Monday group absolutely kicked ass on the Knee Scraper workout. Very impressed and well done.


August 27 – The Pit

20140818_062031[hr]

Endurance


CF Blog August 27

Strength: Press 3-3-3-3photo-15

Amrap 8
200m Run
10 One Arm DB Thrusters (45/30)
10 Ring Rows

Rest 3 minutes

Amrap 8
250m Row
20 Double Unders
10 K2E

*wods scored individually

***

September 1, Labor Day Hours: 8 am, 9:30 am, & 11 am classes only! 

***

  

Boost Athletic Performance and Enhance Recovery 10460506_308013899375041_7306605126495718195_n

Hydrate Medical: Charlotte’s Professional Hydration Clinic

Now Open!

New professional hydration clinic in Dilworth/South end.

Using IV infusions of fluid, vitamins and amino acids. in a beautiful spa like setting, Hydrate Medical will boost recovery and help you maximize your performance.  Big competition coming up? Stuck at a plateau? Need quick recovery from a blow out performance or training session? Hydrate’s packages will help you meet your goals with Super-B Vitamin Athletic Boost Shot or the Hydrate Athlete Infusion.

 Hydrate medical also treats hangover, jet lag, and viral illness (stomach bug, flu/cold)

Open Friday-Sunday 10-3 and Mon-Thurs by appointment. Book now through our website for August/Sept. weekends (including labor day weekend) and save $20 on your IV treatment.  Mention Ultimate Crossfit and get $10 off any IV treatment

228 East Blvd Suite 200

www.hydratemedical.com

facebook.com/hydratemedical

@hydratemedical


CF WOD August 27

Strength: Press 3-3-3-3

Amrap 8
200m Run
10 One Arm DB Thrusters (45/30)
10 Ring Rows

Rest 3 minutes

Amrap 8
250m Row
20 Double Unders
10 K2E

*wods scored individually


BC WoD 8/27

WoD: AMRAP25 of 400m Run + max plank. *once athlete breaks, run.
SPEED: Every 30 seconds, perform Hill Sprint for a total of 5 minutes

*Meet at Princeton Ave baseball field parking lot

Random Notes - APRBack again.

Tiny Houses

RIP Skinny Jeans (then there’s this)

Good dogs

Beer here

Undersleeping tips

Food politics

Forgetting farmers? At a farming panel?

Do these suburbs make me look fat?

Kiddie drawings

Drawing on sticky notes

Jack and the Strokes

ISIS

Isis / Isis

Privilege

Will the real Stonhenge please stand up?

1994 called

Email overload

Common Market

Avocados

36 Hours in CLT

Jon Stewart

What?

[hr]

WoD: AMRAP25 of 400m Run + max plank. *once athlete breaks, run.
SPEED: Every 30 seconds, perform Hill Sprint for a total of 5 minutes

*Meet at Princeton Ave baseball field parking lot

CF Blog August 28

Strength: Hang Power Clean 2-2-2-2-2

Throwback ThursdayThrowback Thursday

WOD:
3 Rounds
400m Run
15 Box Jumps (24/20)
21 KB Swings (1.5/1)

Cash Out: Trainer Led Group Stretch

***

September 1 Labor Day Hours:
8 am, 9:30 am, & 11 am classes only!

***

Girls Gone RX!!!

Check out this Ladies Only competition coming to CF Steele Creek!

Date: October 25th, 2014
Time: 8am-5pm
Location: CrossFit Steele Creek
Prizes: Yup! Prizes for the top three teams.
Registration Opens Aug 1st!
Registration deadline: Oct 4th, 2014
Divisions: Rx’d Only
Teams of 3 Ladies
Registration: $210 per team. Includes tank top for each teammate. $30 will be donated to a Breast Cancer charity. One person will need to register the team as a whole. When the event gets closer, we will get individuals name for teams.

EVENT TIMELINE
Athlete Check In Times
Friday 630-8pm (We encourage you to check in on Friday afternoon at CF Steele Creek if you live in the area to decrease the Saturday morning crowd.)
Saturday 630am-745am
(each team member needs to sign a waiver and get a bracelet)

Vendor Set Up
October 25th: 630am-8am

Opening Address/National Anthem
8am

Awards:
Approximately 5pm
Top 3 Teams and Most Creative Outfit awarded at that time

Register here…


CF WOD August 28

Strength: Hang Power Clean 2-2-2-2-2

WOD:
3 Rounds
400m Run
15 Box Jumps (24/20)
21 KB Swings (1.5/1)

Cash Out: Trainer Led Group Stretch


August 29 – Freedom Park*

[hr]

AMRAP7 – 1 minute rest

Round 1 – Crab Walk: 1. 5 push-ups / 2. 5 burpees

Round 2 – Broad Jump: 1. 10 yard sales / 2. 10 lunges

Round 3 – Sprint: 1. 15 squats / 2. 15 bird dogs

*Princeton Avenue baseball field parking lot


CF Blog August 29

Strength: Snatch 1-1-1-1-1-1-1photo-16

WOD: Tabata
Sledge Hammer Strikes
Burpees
Abmat Sit-ups
Row (Calories)

Cash Out: Prowler Push
2x Medium Weight for Speed
2x Heavy Weight
*down and back = 1x

***

Ugh.  Wall Balls.  If this is the general sentiment you feel when you see them on the whiteboard, check out these tips from WOD Planet to help you improve on those wall ball skillz.  

5 Secrets to Success for Wall Balls

 Ryan M.  August 26, 2014  Fitness

Wall ball shots are a classic movement that every CrossFit athlete has to face. Here are 5 tips to help you get as many as possible next time they appear in the WOD:

1.) Elbows In:

This is probably the most important factor in being able to string together unbroken wall balls. If the elbows are flared out, the shoulders will fatigue quickly. Instead, keep the elbows tight engaging the triceps and lats. This will make your wall ball shots far more efficient and allow you to get many more in a row.

2.) Hip Drive:

It’s only a 20 pound ball to a ten foot target. Surely anybody with a decent amount of strength could just toss the ball up there rep after rep right?? Well, we all know those reps add up quick! It’s true that you may be able to get away without maximizing hip drive, but in order to be as efficient as possible and save valuable energy, it’s important to use your hips during wall balls. Concentrate on driving out of the hole fast and with powerful hips – similar to the way you would on a thruster. Using your arms to throw the ball to the target will cause fatigue quickly. The hips are the strongest part of the body – use them.

3.) Target Touch:

This secret to success is related to #2. During a good wall ball, the arms are mostly along for the ride. The most important function of the arms is to control the ball on the way up and hit the target with accuracy. An athlete using good hip drive will be more than strong enough to throw the ball above the target. In order to stay smooth and consistent, focus on hitting the center of the target so you can get a consistent rebound and get into a rhythm.

4.) The hold:

One of the most common mistakes during wall balls is trying to hold the ball in front of the chest or abs. I was guilty of this mistake when I started doing wall balls. The problem with letting the ball drop is that it puts the back in a rounded position. It can also cause the athlete to drop the ball, engage the arms too much and lack depth on the squat portion of the wall ball. The athlete may not even realize that he or she is missing depth because it will feel like a full squat. Focus on keeping the ball right in front of your face (the bottom of the ball should be at or above the top of your chest) to maintain a good squat position.

5.) Know when to break:

Wall balls are one of those movements that are completed much more quickly when strung together as opposed to being broken up. That being said, few athletes will be able to complete a WOD like Karen (150 wall balls for time) unbroken. Practice wall ball sets during your skill work to see where your threshold is. It’s important to breakBEFORE you hit that redline where you can no longer string multiple reps together. This tip takes some practice as well as knowing yourself as an athlete, but when applied correctly, it will drastically improve your score on the white board.

 


CF WOD August 29

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

WOD: Tabata
Sledge Hammer Strikes
Burpees
Abmat Sit-ups
Row (Calories)

Cash Out: Prowler Push
2x Medium Weight for Speed
2x Heavy Weight
*down and back = 1x


8.30.14: Just Add A Zero

2014-08-13 06.55.32

8.30.14: AG Track @ 8:30am

4 Rounds
100m (rest 1:00)
1000m (rest 2:00)

Mixing speed and distance to give ultimate endurance. The 100 should be run at your mile race pace, and the 1000m should be at your 5k or 10k pace. And if you make it out then next time you see Eric, he’ll show you how to do this awesome move.


CF Blog August 30

Strength/Skill: Tire Flips 3-3-3-3photo-17

WOD: Your Choice

“Cindy”
Amrap 20
5 Pull-ups
10 Push-ups
15 Air Squats

or

“Mary”
Amrap 20
5 HSPU
10 Pistols
15 Pull-ups

*Pistol Standard – The hip crease must be below the top of the knee at the
bottom and the opposite foot (non-supporting leg) cannot touch the ground
until the repetition is completed. The non-supporting foot must be in
front of the supporting foot during the entire repetition. You may hold
the foot of the opposite (non-supporting) leg with your hand while
performing the pistol.

***

September 1 Labor Day Hours:
8 am, 9:30 am, & 11 am classes only!

***

Girls Gone RX!!!

Check out this Ladies Only competition coming to CF Steele Creek!

Date: October 25th, 2014
Time: 8am-5pm
Location: CrossFit Steele Creek
Prizes: Yup! Prizes for the top three teams.
Registration Opens Aug 1st!
Registration deadline: Oct 4th, 2014
Divisions: Rx’d Only
Teams of 3 Ladies
Registration: $210 per team. Includes tank top for each teammate. $30 will be donated to a Breast Cancer charity. One person will need to register the team as a whole. When the event gets closer, we will get individuals name for teams.

EVENT TIMELINE
Athlete Check In Times
Friday 630-8pm (We encourage you to check in on Friday afternoon at CF Steele Creek if you live in the area to decrease the Saturday morning crowd.)
Saturday 630am-745am
(each team member needs to sign a waiver and get a bracelet)

Vendor Set Up
October 25th: 630am-8am

Opening Address/National Anthem
8am

Awards:
Approximately 5pm
Top 3 Teams and Most Creative Outfit awarded at that time

Register here…

 


CF WOD August 30

Strength/Skill: Tire Flips 3-3-3-3

WOD: Your Choice

“Cindy”
Amrap 20
5 Pull-ups
10 Push-ups
15 Air Squats

or

“Mary”
Amrap 20
5 HSPU
10 Pistols
15 Pull-ups


CF Blog August 31

Strength/Skill: Bulgarian Split Squat 8-8-8 (each leg)photo-18
https://www.youtube.com/watch?v=1CvEs-TOIKM

WOD:
“FGB Style”
4 Rounds – 1 minute per station of:
Abmat Sit-ups
Ball Slams
Mtn Climbers (2 to 1)
Row (Calories)
rest 1 minute


CF WOD August 31

Strength/Skill: Bulgarian Split Squat 8-8-8 (each leg)
https://www.youtube.com/watch?v=1CvEs-TOIKM

WOD:
“FGB Style”
4 Rounds – 1 minute per station of:
Abmat Sit-ups
Ball Slams
Mtn Climbers (2 to 1)
Row (Calories)
rest 1 minute


September 1 – Labor Day Holiday

20140818_061414[hr] Labor Day Holiday – No Bootcamp


9.1.14: No Endurance Class

32-american-flag-les-cunliffe

9.1.14: No Endurance Class

Have a great Labor Day!


CF Blog September 1

September 1 Labor Day Hours: 8 am, 9:30 am, & 11 am classes only! 

WOD: “Hotshot Crew” *(from 8/31/13)Hotshots19_th

Partner AMRAP 19
400m Sandbag Run (together – switch load at 200m)
60 Sledgehammer Strikes (30 each)
6 Rope Climbs (3 each)
26 Box Jumps (24/20)(13 each)

***

Momma’s Quote of the Week:  “Success is not final, failure is not fatal: it is the courage to continue that counts.”—Winston Churchill

***

*This is our gym’s version of the Hotshots 19 hero WOD done in honor of the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

IN MEMORY OF

  • 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

***

 


CF WOD September 1

WOD: “Hotshot Crew” (from 8/31/13)
Partner AMRAP 19
400m Sandbag Run (together – switch load at 200m)
60 Sledgehammer Strikes (30 each)
6 Rope Climbs (3 each)
26 Box Jumps (24/20)(13 each)