CF Blog August 2

Speed: IMG_3335
8x50m Sprints

WOD:
3 Rounds
400m Run
40 Double Unders
20 KB Swings (1.5/1)
10 HSPU


August 3 – The Met*

IMG_1381


4 Rounds
400m run + 10 ski ab burpees

*Meet in the parking deck outside of Trader Joe’s


August 4 – Freedom Park*

IMG_0461


Full hill suicide run
100 push-ups
200 sit ups
300 squats
Full hill suicide run

*Meet in baseball field parking lot off of Princeton Avenue


August 4 Endurance

IMG_1414[hr] 800m warm-up

WoD: 10 banded partner sprints + 10 hill sprints + 10 max effort 50m dashes


August 5 – Freedom Park*

IMG_1334[hr] WoD 1: Death by burpees
WoD 2: 5 Rounds of 10 dips + 10 yard sales

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog August 5

Strength: 11816071_10152903770601493_8860573348139669394_o
Weighted Pull-ups 3-3-3-3

WOD: (“Tabata This!” Style)
“Tabata”
Pull-ups
1 minute rest
Lateral Plyo Skier Hops
1 minute rest
Sledge Hammer Strikes
1 minute rest
Medicine Ball Cleans (20/14)
1 minute rest
Push-ups

*Tabata score is the lowest reps performed in any of the intervals


We are back!  Thank you all for your patience while our site was down!

*

Thanks to everyone who came out for Saturday’s Bash!!  Hope everyone had fun!

*

From our friends at modPALEO:

LISTEN TO YOUR MOTHER…

 

Eat Your Veggies.

How many of you promised yourself as a child, while staring down a plate of broccoli, that you would have ice cream for dinner when you grew up?

It’s true, as an adult, you are responsible for your own nutritional destiny. And, while many Americans take that liberty to an extreme and overindulge on processed foods on a regular basis, our customers and readers are different because they (you) have made a conscious effort towards healthful nutrition choices. Hooray, you!

You see, as it turns out mom was right; you really do need to eat your vegetables (and not just sweet potatoes). Here are just a few of the reasons why we feel that it’s important to offer an array of delicious vegetables to our customers each week:

Calcium. 
We all know that calcium is integral to good bone health. If you are a follower of the paleo diet or just someone who doesn’t tolerate dairy, then the bulk of your calcium will come from veggies. Did you know that collard greens, spinach, bok choy, and beet and mustard greens all have more calcium per serving than milk? And swiss chard, kale and cabbage aren’t far behind – all of them make a regular appearance on our weekly menus.

Blood pH and Osteoporosis. 

You may remember our blog post about warding off osteoporosis by helping to maintain blood pH levels. To sum it up, all of the food and beverages that we eat and drink have either acidic or alkaline forming properties, which likewise make your blood pH more acidic or less acidic.

When your blood pH becomes too acidic, your body seeks to rectify the issue by leaching calcium from bones, teeth and connective tissue. And this depletion in bone mass leads to osteoporosis. The answer then, is to make sure that you eat a diet rich in alkaline forming foods. The only sources of alkaline forming foods are FRUITS and VEGETABLES (with a few exceptions). You can read more from the original article here. Want strong bones? We gotcha covered!

Continue reading…


August 6 – The Pit

untitled (12)

[hr] 800m run
10-1 ball slams and 1-10 box jumps
800m run

Cashout: Max effort 1000m row


August 6 – The Pit

IMG_1229[hr] 800m run
10-1 ball slams and 1-10 box jumps
800m run

Cashout: Max effort 1000m row


CF Blog August 6

Strength: photo-17
Back Squat
Warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
Working sets: 5×3@75%

WOD: (from 12/23/14)
“Annie Goes Rock Climbing”
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

Cash Out: 3×10-15 GHD Sit-ups


THE 5 CRAZIEST THINGS SEEN AT THE CROSSFIT GAMES 2015

THIS YEAR’S CROSSFIT GAMES WAS FULL OF SURPRISES… CHECK THE TOP 5!

This great article by Men’s Health points out the most impressive moments the competitors had to go through when performing all the insane workouts during the 4 days of competition.

No wonder why they are considered the fittest people on earth, it requires inhuman effort to accomplish what seems the impossible… just one example of this statement is the “Murph Workout” who destroyed most of the competitors.

Read Through This An Tell Us What You Think

….

#1: Björgvin Karl Guðmundsson’s Murph Performance

Murph was the signature workout of Friday. And there’s no doubt that This 20 Pound Weight Workout Destroyed The CrossFit Games Competitors.

In the workout, you wear a 20-pound weight vest and run one mile, then do 100 pullups, 200 pushups, 300 air squats, and then run another mile. It’s brutal. Add the California heat and sunshine, and you had a situation where many competitors didn’t even finish.

That’s why Björgvin Karl Guðmundsson’s performance was almost inhuman. The Icelandic fitness freak—who took third overall in The Games—crushed Murph, finishing in 38:36.

That’s almost 20-minutes faster than some competitors. It’s also nearly a minute quicker than his closest competitor, Mat Fraser, who took 2nd overall in The Games…

#2: Ben Smith’s Clean and Jerk Performance

Murph was so hard that it put most competitors at a deficit all weekend. And their numbers showed it. When it was time for the Clean and Jerk… most of the athletes put up about 30 to 40 pounds under their normal personal bests.

Ben Smith… managed to rip 347 pounds from the ground, launch it overhead, and lock out, not only pulling off a personal record, but also taking 2nd in the event…

#3: Rich Froning’s Teammate (who is a 42-year old mother of three)

…CrossFit Mayhem, took home the affiliate cup in the team competition.

Sure, it helps to have Rich Froning is on your team. But you have to be in insane shape to even get through many of the team workouts… That’s why we were amazed to find out that one of the key members on team CrossFit Mayhem is a 42-year old mother of three.

Lauren Neal has three kids, ranging from college to middle school-aged, and she works a full time job (in addition to training)…

Continue reading…


August 7 – Freedom Park*

IMG_1377[hr] WoD 1: 2000m Team Indian Run
WoD 2: 3 Rounds of 1000m run + 10 frog jump burpees + 25 sit-ups

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog August 7

Strength:photo-18
Snatch
Warmup sets: 1×2@65%, 2×2@70%, 2×1@75%
Working sets: 3×1@80%

WOD: (from 11/21/14)
“Jeremy”
21-15-9
OHS (95/65)
Burpees

Post WOD: Trainer Led Foam Roll

Three year old Jeremy Bloniasz lost his life in a tragic accident 
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the 
entire CrossFit family offers our deepest sorrow. 

In young Jeremy’s honor the following kid’s workout will be 
known from here on as “Jeremy.”

jeremy-th.jpg

***

modPALEO in the news…check them out in the Charlotte Agenda:

modPALEO’s heat and serve meals are kind of like frozen TV dinners but with the convenience of next-day delivery and without the use of added sugars, preservatives, gluten or weird chemical additives.

Unlike traditional convenience foods, the Charlotte-based pre-packaged meal delivery service focuses on health – of the consumer, economy and planet – by sourcing fresh whole food ingredients from local farms whenever possible.

“We’re kind of like a modern TV dinner but with local grassfed beef,” said founder and CEO Amber Lewis.

Amber and her husband Carter started doing Crossfit in Charlotte back in 2007 before it had the cult following it does today. As many Crossfitters do, they decided to adhere to a strict paleo diet consisting of lean meats and vegetables for optimal health and athletic performance. Without grains, dairy and sugar, her digestive issues were alleviated, he was off his blood pressure meds and they were believers.

Amber and Carter Lewis

In November 2011 while working at the bank, Amber started preparing packaged paleo meals for friends at the gym. What started as a small pilot with 10 friends in November 2011 spread by word of mouth to 30 customers by week two and to more than 300 by the end of the first year in operation.

Today, modPALEO employs a staff of 12 people who prepare and deliver meals to more than 1,500 customers across the country from their production kitchen in southwest Charlotte.

continue reading…


CF Blog August 8

WOD: (from 11/1/14)photo-19
25 HSPU
50 Toes 2 Bar
800m Run
75 Push Press (75/55)
150 Double Unders

If finish sub 20 – Cash Out: 1 Mile Run

***

At the beach or traveling this summer?  Check out our Vacation WOD page for plenty of WOD ideas for you to tackle sans equipment!

Vacation WODs

On the road? No access to “proper” facilities? No worries. Below are plenty of opportunities to get your sweat on. 3, 2, 1 GO!

Run 1/2 mile 50 air squats – 3 rounds.

10 push-ups 10 sit ups 10 squats – 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran…21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

 more here…


CF Blog August 9

Strength: photo-20
Bulgarian Split Squats 8-8-8 (ea. Side)

WOD: (from 10/31/14)
1000m Row
25 Burpee Pull-ups
50 Ball Slams (30/20)
75 Abmat Sit-ups


August 10 – The Met*

IMG_1377[hr] Stair Runs x 8

WoD: 4 Rounds – 10 Double Star Burpee + 15 squats  + 20 walking lunges

*Meet in the Trader Joe’s Parking Deck


CF Blog August 10

Strength: photo-21
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
working sets: 2×3@80%, 3×2@85%
 WOD:
400m Run
21-15-9
Weighted Step-up (KB 1.5/1)
(All Right leg then all left, so 21/21.  Hip just above knee for height.  Use a short box or plates)
KBS 1.5/1
400m run
***

Momma’s Quote of the Week:  “I don’t have to chase extraordinary moments to find happiness-it’s right in front of me if I’m paying attention and practicing gratitude.”—Brene` Brown

***

Some good tips from Barbell Shrugged:

5 tips to help you reach your diet goals.

By 

“ok, the new diet starts tomorrow.” 

I know I’ve said that countless times when reaching back into the fridge or cookie jar. Most people have, I think. We diet hard and eat strict for a while. And we make some progress, just before falling off the wagon and kick starting the cycle all over again.

The key to lasting change and progress is actually breaking this cycle. In the end, the best thing you can do is find a strategy that actually works for you.

Here are five great tips to get you started.

1. Choose a plan that fits your lifestyle

There is a negative stigma associated with the word “diet.” That’s because most people choose a diet that doesn’t fit very well into their lifestyle and they get terrible results.

When you say “I am going on a diet,” it implies that at some point or another you will be getting “off the diet.” But to make a lasting change it’s critical to choose a plan that actually fits your needs.

Some people enjoy routine. Others need more freedom and variety in everything they do. If you choose a diet that requires a lot of food prep, but you hate to cook, then it is very likely that you will fail. Likewise, if your diet is very restrictive and you get bored easily, you may end up frustrated and unable to fully enjoy your social life.

Rather than jumping on the latest fad diet, try making small lifestyle changes. Here are a few examples that have proven to be successful:

  • If you are inconsistent, use something to track the food you are eating, as well as your body weight. My Fitness Pal is the tool I prefer.
  • If you hate to cook, find quick and easy recipes or local restaurants/stores with friendly options.
  • If you need accountability, find a group of supportive, successful people. At the very least, reach out to someone you respect and trust, then ask them for help.

 

2. Have realistic expectations

You decided to make a change, and that’s great! But if you’re expecting perfection then you’re setting yourself up for failure. What’s worse, you’ll be more likely to abandon your plan all together at the very first sight of a cheat meal.

Rather than being hard on yourself, take pride in the fact that you are trying and making progress. Recognize your mistakes and their cause, learn from them, and then take the time to allow these new habits to set in.

Your transformation will take time, and that’s ok. Depending on your body composition, gender, age, and activity level, a safe rate of weight loss is about 1-2 lbs. per week.

So, keep that in mind as you set your goals and consider how long your journey will take.

Continue reading…


August 11 – Endurance at UCF

IMG_1413[hr] Two things:

1. Watch this video: https://www.youtube.com/watch?v=kafMsiaGQ7Y

2. Tempo runs with warm-up/cool down: 400m warm up & stretch – then 200m x 8 (80% max effort), working on tempo  – then 400 cool down.


August 11 – Freedom Park*

IMG_1305[hr] 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

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog August 11

Strength: photo-22
Deadlift
warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
working sets: 8×1@80%
WOD:
*Score is total reps
2 rounds 40sec on 20 off
2 x Slam Balls
2 x Double Unders
2 x Burpees
Rest 1 min
End with 3 min cumulative plank
***

Ultimate Crossfit  

Buddy/Mentor Program

We are looking for a few good Mentors to provide support, guidance, and assistance to our recent Foundations Program Graduates. 
The idea is to provide a smooth transition for our newest members from the smaller Foundations classes into the bigger group classes. 
Think of it as a kind of “show you the ropes” role. 
We will pair you with somebody based on when you workout. 

If you are interested in being a buddy to our new additions, or if you are interested in having a buddy at the gym to help you get started please contact tricia@ultimatecrossfit.com with your name and time of day that you workout.


August 12 – Freedom Park*

IMG_1166[hr] Strength: KB Single Leg Deadlifts 3×10 per leg

WoD 1: OTM for 10 Mins – Alternate 20KB Swings & 40 sec plank (burpee penalty for every break)

WoD 2: OTM for 10 Mins – Alternate 10 burpee over KB & 20 sit-ups

*Meet in the baseball field parking lot off of Princeton Avenue


CF Blog August 12

Strength: photo-23
Press
5@70%
3@80%
1@90% (rep out set)
WOD:
OTM for 20 min
Even – Bear Complex AHAP – Deadlift, hang clean, front squat, press, back squat press.  You can do a squat clean and thruster.
Odd – 100m shuttle run
***

For those of you who remember Christi, this is pretty cool – check her out in beLegendary Magazine:

With her casual approach, Assistant Strength & Conditioning Coach for the University of Pennsylvania Cristi Bartlett is breaking national records and becoming a rising star in the world of powerlifting. beLegendary Magazine caught up with the athlete to find out what sets her apart.

How did you get into powerlifting? 

I’ve always kind of been into sports. Played basketball, track, all that in high school, and then ended up playing college basketball, and I was always one of the strongest people on the team. While I was in grad school, I started getting into CrossFit, and one day we deadlifted and I pulled something like 430, and one of the instructors there said, “You should just go jump in a powerlifting meet.

I didn’t necessarily want to do that, but he was like just do it for fun. So I did it. Now I’m a strength & conditioning coach at the University of Pennsylvania, and my boss suggested that I do some meets. So I did a meet (the 2013 USA Powerlifting New Jersey State Championships), and I think I broke a record during my first meet. I was in the 198 class, and I deadlifted 507 I believe. Then I had the total record for a while. Then I did another meet a couple of weeks ago (an USAPL competition in Baltimore), and had success breaking a national record in my weight class, which was the 185 class. I’ve always lifted, since high school, so this is kind of what I do I guess. I jump into a competition any time someone says to, and I’m like okay, whatever, why not.

You have a really casual approach.

Yeah, super casual (she laughs). Very, very, very nonchalant and casual about it.

Do you think that takes some of the pressure off of competing?

Yeah, after a while things start messing with my head. I’m like, Oh, I want to have some nachos tonight, but shit I’ve got to do squats tomorrow, maybe I shouldn’t do it. Well, no, I’ve been drinking vodka and eating nachos and just having a ball doing whatever, and still had success that way. Maybe one day I’ll put the pressure on and put everything on full blast and go after it and see where it takes me, but to me it’s like lifting. I’ve always done it, and it’s fun for me. So there’s no need to put this added pressure on me, like Oh, I need to do this or that. I keep it very, very, very laid back.

So you just happen to break some national records, how does that make you feel?

I mean, it feels good. I would love to go to Nationals in October, the couple of meets that I’ve done weren’t on a national level, but it’d be great to do Nationals in October, and maybe there will be someone that’ll pull 500 and it’ll actually be competitive – like She just pulled 513, let me see if I can pull 515, or something like that. That’d be fun, cause you can break records in small meets, but I kind of want to be neck and neck with somebody and get fired up that way.

Continue reading…


August 13 – The Pit

untitled (4)

Truths for those always hungry

I’m too old for this

The more you work, the less productive you become

How to clear space on your iPhone

Being late is not cute

Apps to make life easier

Ah. Organization.

Google

Language tree

Top 20 liberal cities in the U.S. [hr]

200m + 400m + 800m + 400m + 200m (2 mins of rest between each)

Cashout: Prowler pushes

 


August 13 – The Pit

20150306_062526[hr] 200m + 400m + 800m + 400m + 200m (2 mins of rest between each)

Cashout: Prowler pushes


CF Blog August 13

Strength: IMG_3505
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
working sets: 5×3@75%
WOD:
10-1
Pullup
1-10
Dynamic Pushup
Then 800m run
Then 1k row
***

Ultimate Crossfit  

Buddy/Mentor Program

We are looking for a few good Mentors to provide support, guidance, and assistance to our recent Foundations Program Graduates. 
The idea is to provide a smooth transition for our newest members from the smaller Foundations classes into the bigger group classes. 
Think of it as a kind of “show you the ropes” role. 
We will pair you with somebody based on when you workout. 

If you are interested in being a buddy to our new additions, or if you are interested in having a buddy at the gym to help you get started please contact tricia@ultimatecrossfit.com with your name and time of day that you workout.


August 14 – Freedom Park*

IMG_0677[hr] AMRAP 30: 800m run + 10 Side to Side Burpee (five each way) + 20 boomerangs

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog August 14

Strength:

Good news, Steve is back and has already reclaimed his spot in front of the fan ;)Good news, Steve is back and has already reclaimed his spot in front of the fan 😉

Clean and Jerk

warmup sets: 1×3@65%, 2×3@70%, 3×2@75%
working sets: 4×1@80%
3 rounds
20 One Arm DB OHWL (AHAP) recommended 30/20
20 Abmat situps
20 Wall Ball
20 Ring Rows
***

hmmmm….from the New York Times:

Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets

Coca-Cola, the world’s largest producer of sugary beverages, is backing a new “science-based” solution to the obesity crisis: To maintain a healthy weight, get more exercise and worry less about cutting calories.

The beverage giant has teamed up with influential scientists who are advancing this message in medical journals, at conferences and through social media. To help the scientists get the word out, Coke has provided financial and logistical support to a new nonprofit organization called the Global Energy Balance Network, which promotes the argument that weight-conscious Americans are overly fixated on how much they eat and drink while not paying enough attention to exercise.

“Most of the focus in the popular media and in the scientific press is, ‘Oh they’re eating too much, eating too much, eating too much’ — blaming fast food, blaming sugary drinks and so on,” the group’s vice president, Steven N. Blair, an exercise scientist, says in a recent video announcing the new organization. “And there’s really virtually no compelling evidence that that, in fact, is the cause.”

Health experts say this message is misleading and part of an effort by Coke to deflect criticism about the role sugary drinks have played in the spread of obesity and Type 2 diabetes. They contend that the company is using the new group to convince the public that physical activity can offset a bad diet despite evidence that exercise has only minimal impact on weight compared with what people consume.

This clash over the science of obesity comes in a period of rising efforts to tax sugary drinks, remove them from schools and stop companies from marketing them to children. In the last two decades, consumption of full-calorie sodas by the average American has dropped by 25 percent.

“Coca-Cola’s sales are slipping, and there’s this huge political and public backlash against soda, with every major city trying to do something to curb consumption,” said Michele Simon, a public health lawyer. “This is a direct response to the ways that the company is losing. They’re desperate to stop the bleeding.”

Continue reading…


CF Blog August 15

WOD:FullSizeRender-8
Lumberjack 20
20 Deadlifts (275lbs) – 60% of 1rm at most
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
***

On Monday, Aug 24, Ultimate CrossFit will be participating in the Kettlebells 4 Kids Fundraiser. Check it out:

Kettlebells 4 kids is on a mission to raise $2.5 million to represent the
2.5 million homeless children in America. That is 1 in every 30!

9 years old – the average age of a homeless person in America.

By participating in this fundraising WOD at Ultimate we hope to raise
awareness to this problem and help make a difference in our own backyard.

Money raised in our state, stays in our state! Individual donations made
in each of the 50 states will support programs that help homeless children
in those respective states.

The WOD:
Monday, August 24th @ Ultimate CrossFit (this will be the workout of the day)

Donations are not required but are encouraged

Donation page
https://www.classy.org/ultimatecrossfit

Or you can donate the day of with cash our check

If you know anyone that would be interested in donating or participating
in the WOD please share this info!

AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)


August 18 – Endurance

IMG_1638[hr] LSD (long slow distance) for 4 miles


CF Blog August 16

WOD:photo-25
400 m run then
4 rounds

20 KB swings AHAP

25m rack carry – alternate hands each round
10 KB front squats – same hand

25m farmer’s carry – same hand
finish with 400m run

Cash Out: 2 x 1 min empty prowler sprints

August 17 – The Met*

20150202_063108[hr] WoD: 30 minute AMRAP – Stair Run + 5 wall  burpees + 10 extreme jacks + 20 sit-ups  + 30 single jump ropes

*Meet in Trader Joe’s parking deck


CF Blog August 17

Strength: IMG_3537
Back Squat
Warmup sets: 1×5@50%, 1×3@60%, 2×2@70%
Working sets: 1×2@80%, 2×1@90%, 1×1 Walkout @100%

WOD:
“The Chief” (from 12/13/14)
For 5 cycles:
AMRAP 3 of
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

*rest 1 minute between cycles
*for each cycle restart the AMRAP

***

Momma’s Quote of the Week:  “The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you.”—William Jennings Bryan

***

On Monday, Aug 24, Ultimate CrossFit will be participating in the Kettlebells 4 Kids Fundraiser.

Check it out:

Kettlebells 4 kids is on a mission to raise $2.5 million to represent the
2.5 million homeless children in America. That is 1 in every 30!9 years old – the average age of a homeless person in America.

By participating in this fundraising WOD at Ultimate we hope to raise
awareness to this problem and help make a difference in our own backyard.

Money raised in our state, stays in our state! Individual donations made
in each of the 50 states will support programs that help homeless children
in those respective states.

The WOD:
Monday, August 24th @ Ultimate CrossFit (this will be the workout of the day)

AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)

Donations are not required but are encouraged

Donation page
https://www.classy.org/ultimatecrossfit

Or you can donate the day of with cash our check

If you know anyone that would be interested in donating or participating
in the WOD please share this info!

 

 


August 18 – Freedom Park*

IMG_0461[hr] 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

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog August 18

Happy Birthday, Mike!!!!!

Strength: IMG_3445
Deadlift
Warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
Working sets: 4×1@80%, 4×1@85%Partner WOD: “Cookies N’ Cream”
AMRAP 20
60 Calorie Row
60 KB Swings (1.5/1)
50 Calorie Row
50 Box Jumps (24/20)
40 Calorie Row
40 Burpees
30 Calorie Row
30 Wall Balls (20/14)
20 Calorie Row
200m Run (together)*one person working at a time, split up the reps as needed.
***

On Monday, Aug 24, Ultimate CrossFit will be participating in the Kettlebells 4 Kids Fundraiser.

Check it out:

Kettlebells 4 kids is on a mission to raise $2.5 million to represent the
2.5 million homeless children in America. That is 1 in every 30!9 years old – the average age of a homeless person in America.By participating in this fundraising WOD at Ultimate we hope to raise
awareness to this problem and help make a difference in our own backyard.Money raised in our state, stays in our state! Individual donations made
in each of the 50 states will support programs that help homeless children
in those respective states.The WOD:
Monday, August 24th @ Ultimate CrossFit (this will be the workout of the day)AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)

Donations are not required but are encouraged

Donation page
https://www.classy.org/ultimatecrossfit

Or you can donate the day of with cash our check

If you know anyone that would be interested in donating or participating
in the WOD please share this info!


August 19 – The Pit

IMG_0993[hr] Strength: OTM pull-up pyramid: 1-5-1

AMRAP 20 Partner WoD: 60 Calorie Row + 60 KB Swings (1.5/1) + 50 Calorie Row + 50 Box Jumps (24/20)  + 40 Calorie Row + 40 Burpees + 30 Calorie Row + 30 Wall Balls (20/14) + 20 Calorie Row + 200m Run (together) *one person working at a time, split up the reps as needed


CF Blog August 19

Strength: IMG_6904
Press 3×3@85%

WOD:
6 Rounds
5 HSPU
5 Box Jumps (30/24)
10 Supine Ring Rows
200m Run

*To perform a supine ring row, set the ring height so your body is
horizontal while your heels are elevated on a low box.

 
Cash out: 2 x max rep T2B
***

On Monday, Aug 24, Ultimate CrossFit will be participating in the Kettlebells 4 Kids Fundraiser.

Check it out:

Kettlebells 4 kids is on a mission to raise $2.5 million to represent the
2.5 million homeless children in America. That is 1 in every 30!9 years old – the average age of a homeless person in America.By participating in this fundraising WOD at Ultimate we hope to raise
awareness to this problem and help make a difference in our own backyard.Money raised in our state, stays in our state! Individual donations made
in each of the 50 states will support programs that help homeless children
in those respective states.The WOD:
Monday, August 24th @ Ultimate CrossFit (this will be the workout of the day)AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)Donations are not required but are encouraged

Donation page
https://www.classy.org/ultimatecrossfit

Or you can donate the day of with cash our check

If you know anyone that would be interested in donating or participating
in the WOD please share this info!


August 20 – The Pit

untitled (6)

All Hands Meeting

Uber etiquette 101

Mentally strong

New Yorkers taking back their city

Talk to yourself? Not a problem.

How to stop.overthinking.everything.

Shade balls

Tips for long haul flights

Sunroof

Give your brain a vacation

[hr] Run 200m, 400m, 600m, 800m, 600m, 400m, 200m with max KB swings after each


August 20 – The Pit

20150129_061903[hr] Run 200m, 400m, 600m, 800m, 600m, 400m, 200m with max KB swings after each


CF Blog August 20

Strength: IMG_3635
Back Squat
Warmup sets: 1×5@50%, 1×3@60%, 1×3@70%
Working sets: 5×3@75%

WOD:
3 Rounds
15 Ring Dips
20 Ball Slams (30/20)
25 Abmat Sit-ups
30 OHWL – w/slamball (30/20)

Cash Out: 3 x max rep Double Unders

***

Mark your calendars!

Sunday October 4th, Panthers are away!

Bushwacker Race and Swag
Catered Pig Pickin on the Island with cash bar for beers.
Keni Thomas motivational speech about his experience when his Blackhawk went down in Mogadishu and not letting adversity ruin your life.http://kenithomas.com/
Founder of F3 speaks for a minute about the Iron Project charity
Keni Thomas’s band Cornbread plays a show

See link for event details. Should be a great day!
http://www.eocharlotte.org/eothirst/

***

On Monday, Aug 24, Ultimate CrossFit will be participating in the Kettlebells 4 Kids Fundraiser.

Check it out:

Kettlebells 4 kids is on a mission to raise $2.5 million to represent the
2.5 million homeless children in America. That is 1 in every 30!9 years old – the average age of a homeless person in America.By participating in this fundraising WOD at Ultimate we hope to raise
awareness to this problem and help make a difference in our own backyard.Money raised in our state, stays in our state! Individual donations made
in each of the 50 states will support programs that help homeless children
in those respective states.The WOD:
Monday, August 24th @ Ultimate CrossFit (this will be the workout of the day)AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)Donations are not required but are encouragedDonation page
https://www.classy.org/ultimatecrossfit

Or you can donate the day of with cash our check

If you know anyone that would be interested in donating or participating
in the WOD please share this info!

 


August 21 – Freedom Park*

IMG_1545[hr] WoD: 6 Rounds of 10 wide squat Burpees and 400m Run

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog August 21

Strength: IMG_7115
Snatch
Warmup sets: 1×3@65%, 2×3@70%, 3×2@75%, 2×1@80%
Working sets: 1×1@85%, 1×1@90%, 1×1 AHAP

WOD: AMRAP 11
5 KB Snatches (1.5/1)
5 Strict Chin-ups
5 Burpees

***

Mark your calendars!

Sunday October 4th, Panthers are away!

PastedGraphic-1

We will start the day with the Inaugural Bushwacker Race. Yup, bushwacker! You choose 3 or 5 checkpoints setup throughout 700 acres. You choose your path – you choose the distance!  It’s simple the math – the shortest distance between 2 points is a straight line!! Reach the checkpoints and punch your card as quickly as you can.
After the race, attendees will gather on Belmont Abbey Island for a gourmet pig pickin’ – we are talking full pig on a spit!  While you enjoy your lunch you will be treated to the personal story of Keni Thomas, Task Force Ranger and survivor of the Battle of Mogadishu.  
Our date is significant – exactly 22 years from the date Keni made it out alive.  Keni will talk about his experience and leadership, even when the only person you are leading is yourself.  Then we will hear from David Redding, founder of F3 and wrap up an amazing day with live music from Cornbread (featured in the movie Sweet Home Alabama)!


CF Blog August 22

WOD:IMG_3634
400m Med Ball Run (20/14)
10 Squat Cleans (155/105)
20 T2B
30 Box Jumps (24/20)
10 Muscle-ups*
20 DB Push Presses (45/30)
30 Double Unders
10 Thruster (155/105)
20 Pull-ups
30 Burpees
400m Med Ball Run (20/14)
 
*MU sub – 1 C2B + 1 Dip = 1 MU
***

**Please note there will be no Open Gym today from 12-2 pm.  We will, however, be opening up the Pit for Open Gym during our regularly scheduled classes (8am-9am, 930am-1030am, 11-12am, and 2-3pm) to help alleviate any inconveniences.

*

*Labor Day Hours*

8, 9:30 and 11am only


CF Blog August 23

Skill: IMG_3610
HSPU, Handstands, Free Standing Handstands, Handstand Walk, Wall Walks

WOD: 

3 Rounds
2 Rope Climbs
400m Run
3 Wall Walks w/ Push-up*
40 Double Unders
 
*push-up, wall walk, push-up wall walk, push-up wall walk 

August 24 – The Met

20150302_064028[hr] “The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Burpees and Tuck Jumps


CF Blog August 24

Strength: Back SquatIMG_20150821_182510728
Warmup sets: 1×3@50%, 1×3@60%, 1×2@70%, 2×2@80%
Working sets: 2×1@90%, 1×1@95%, 1×1 walkout @105%

WOD: “Kettlebells 4 Kids”
AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)

***
Momma’s Quote of the Week:  “A traveler is really not someone who crosses ground so much as someone who is always hungry for the next challenge and adventure.”—Pico Iyer

***

Best of luck in Cali, Nicole!  We will miss you!

***
Our WOD today has a purpose!
Ultimate CrossFit is participating in the Kettlebells for Kids Fundraiser!!
 
Kettlebells4kids is on a mission to raise $2.5 million to represent the
2.5 million homeless children in America. That is 1 in every 30!
 
9 years old – the average age of a homeless person in America.
By participating in this fundraising WOD at Ultimate we hope to raise
awareness to this problem and help make a difference in our own backyard.
 
Money raised in our state, stays in our state! Individual donations made
in each of the 50 states will support programs that help homeless children
in those respective states.
 
Donations are not required but are encouraged
Donation page
https://www.classy.org/ultimatecrossfit
 
Or you can donate the day of with cash our check

Endurance 8/25

WOD 8-24-15 “Sprint Day”

 

800m warmup

 

10 suicides (60-70%)

10 hill sprints (70-80%)

10 50m sprints (80-90%)


Endurance 8/25

WOD 8-24-15 “Sprint Day”

 

800m warmup

 

10 suicides (60-70%)

10 hill sprints (70-80%)

10 50m sprints (80-90%)


August 25 – Freedom Park

IMG_0186[hr]

AMRAP 25min

400m Run + 25 Sit-ups/Max Plank


CF Blog August 25

Strength: IMG_3529
Deadlift
Warmup sets: 1×3@50%, 1×3@60%, 1×2@70%, 1×1@80%
Working sets: 4×1@90%

WOD: 

“TABATA”
Double Unders
Push-ups
Row (calories)
Ball slams (30/20)
***
Here are the details on an amazing event at USNWC on October 4th hosted by EO Charlotte and would like to invite you!
We will start the day with the Inaugural Bushwacker Race. Yup, bushwacker! You choose 3 or 5 checkpoints setup throughout 700 acres. You choose your path – you choose the distance!  It’s simple the math – the shortest distance between 2 points is a straight line!! Reach the checkpoints and punch your card as quickly as you can.
After the race, attendees will gather on Belmont Abbey Island for a gourmet pig pickin’ – we are talking full pig on a spit!  While you enjoy your lunch you will be treated to the personal story of Keni Thomas, Task Force Ranger and survivor of the Battle of Mogadishu.
Our date is significant – exactly 22 years from the date Keni made it out alive.  Keni will talk about his experience and leadership, even when the only person you are leading is yourself.  Then we will hear from David Redding, founder of F3 and wrap up an amazing day with live music from Cornbread (featured in the movie Sweet Home Alabama)!
Check out the info below!
PastedGraphic-1-1

August 26 – Freedom Park

FullSizeRender (5)[hr] Death by 10m

5 Rounds: 20 Hip Thrusters + Up Stairs + 15 Dips + Down Stairs + 10 pike-tuck burpees


CF Blog August 26

Strength: FullSizeRender-9
Press
5@55%
5@65%
5@75%

WOD:

Start w/800m Run
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Wall Balls (20/14)
Abmat Sit-ups
Finish w/800m Run
***

*Labor Day Hours*

8, 9:30 and 11am only

***

Here are the details on an amazing event at USNWC on October 4th hosted by EO Charlotte and would like to invite you!
We will start the day with the Inaugural Bushwacker Race. Yup, bushwacker! You choose 3 or 5 checkpoints setup throughout 700 acres. You choose your path – you choose the distance!  It’s simple the math – the shortest distance between 2 points is a straight line!! Reach the checkpoints and punch your card as quickly as you can.
After the race, attendees will gather on Belmont Abbey Island for a gourmet pig pickin’ – we are talking full pig on a spit!  While you enjoy your lunch you will be treated to the personal story of Keni Thomas, Task Force Ranger and survivor of the Battle of Mogadishu.
Our date is significant – exactly 22 years from the date Keni made it out alive.  Keni will talk about his experience and leadership, even when the only person you are leading is yourself.  Then we will hear from David Redding, founder of F3 and wrap up an amazing day with live music from Cornbread (featured in the movie Sweet Home Alabama)!
Check out the info below!

PastedGraphic-1-1


August 27 – The Pit

20150129_062753[hr] AMRAP 30 – 500m row + 20 KB swings + 600m run + 10 pull-ups


August 27 – The Pit

untitled

Tips on giving tips

Happy sarcasting

Addicted to your cell phone?

The real villain of The Karate Kid

Quentin Tarantino

Creepy cloaked figure

Roadtrip questions…for your dog

Stock market: what happened

Are canines as good for you as probiotics?

modPALEO love

[hr] AMRAP 30 – 500m row + 20 KB swings + 600m run + 10 pull-ups


CF Blog August 27

Strength: FullSizeRender-10
Back Squat
Warmup Sets: 1×3@50%, 1×3@60%
Working Sets: 4×3@70%

WOD: (from 2/23/15)

5 Rounds
3 Power Snatches (115/75)
9 Box Jumps (30/24)
12 C2B Pull-ups
***

Very interesting and eye-opening read from Mark’s Daily Apple…

What Screen Time Does to Our Kids (and What We Can Do about It)

For many parents I know, it’s one of those prime examples of “what I thought I’d never do before I had kids” versus “what I ended up doing after I actually had them.” After all, most of us were children of those pre-tech boom years. (Some of us were even pre-T.V.) We never had all the gadgets when we were growing up. Instead, we spent hours of childhood being bored and finding creative solutions that had no connection to a power outlet. Our tech toys were the likes of Lite-Brite or walkie-talkies (if we were lucky), not $600 app-loaded tablets. Summer road trip? That’s what Mad Libs were for.

What a different landscape today. Computers, laptops, tablets, phones, iWhatever, big screen T.V.s, portable players – not to mention the infinite libraries of apps, Netflix, Hulu and (of course) the Internets. Let’s face it. All those Baby Einstein DVDs seem quaint compared to everything a kid could do on a smart phone these days.

With their phones, computers, T.V.s and other gadgets, teenagers’ tech use might be well over eleven hours a day of screen time, according to a Kaiser Family Foundation report. The average 8-year-old isn’t far behind with eight hours of screen usage. (PDF)

Eight hours – that’s a full-time job….

How are these hours being used? A Nielsen study showed that 55% of kids 12 and under who used their parents’ tablets played with them during travel – whether to/from school or on longer treks. Forty percent of the kids used them while at restaurants or other events. As for teenagers, over 75% of them have their own phones. Consider the rather striking statistic that the average teen with a cell phone sends nearly 3400 text messages each month. Add to that all the music, video, social media, gaming and other entertainment applications.

And what a price our kids are paying…

Other than an head-scratching study here or there citing some slight advantage of electronically-based “academic” learning, the vast body of research indicates that heavy – and early – use of electronic media impairs a child’s socio-emotional development and can even lead to mental health issues. Consider that early screen time (at ages one and three) has correlated with a higher risk for attentional issues by age seven.

Children 8-18 who showed heavy technology use reported lower grades, more disciplinary issues and increased sadness and boredom. (PDF) Other research confirms these connections, with kids responding “true” or “somewhat true” more often to study questions such as “I am often unhappy, down-hearted or tearful” or “I generally play alone or keep to myself.” Even significant physical activity wasn’t enough to shift these impediments.

Perhaps the scariest statistics are those that reveal the impact of technology on social skills. One study showed that preteens who went without access to technology for six days (as part of a camping trip) had significantly better recognition of facial expressions and nonverbal emotional cues than those who had regular access to their gadgets. (Both groups took pre- and post-tests.)

Read more…


August 28 – Freedom Park

IMG_1207[hr] 400m run
50 Slam-balls
10 scissor lunge burpees
400m run
50 Slam-ball Kayaks
10 scissor lunge burpees
400m run
50 Slam-balls
10 scissor lunge burpees
400m run
50 Slam-ball Kayaks
10 scissor lunge burpees


CF Blog August 28

Strength: FullSizeRender-11
Clean & Jerk
Warmup Sets: 1×3@65%, 2×3@70%, 3×2@75%, 2×1@80%
Working Sets: 1×1@85%, 1×1@90%, 1×1@AHAP

WOD: 

7 Minute AMRAP Ladder
3 Hang Power Cleans (135/95)
3 Double Unders
6 Hang Power Cleans (135/95)
6 Double Unders
9 Hang Power Cleans (135/95)
9 Double Unders
 
*and so on going up by 3
***

Check out this great event hosted by Travis and Joe!

IMG_4803

CF Blog August 29

WOD: “René”IMG_7181
7 Rounds
400m Run
21 Walking Lunges
15 Pull-ups
9 Burpees

*if you have a 20lb vest or body armor, wear it

Hero-Rene_th.jpg

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

***

IMG_4803

CF Blog August 30

Skill: IMG_3516
Double Unders
If you have Double Unders try 1/2
Flight Simulator
5-10-15-20-25-30-35-40-45-50
Unbroken Double Unders
 
*if you miss on your way up, start back at the beginning.

WOD:
3 Rounds

500m Row
5 HSPU (strict)
20 Ball Slams
10 Dips

August 31 – The Met

IMG_1578[hr]

Burpee Mash-up: regular burpees, extreme jack burpees, ski ab burpees, pike tuck burpees, burpee broad jumps, mountain climber burpees, double burpees, burpee rock jumps, wall burpees, scissor lunge burpees


CF Blog August 31

Strength: FullSizeRender-12
Press 1RM

WOD:
4 Rounds
21 KB Swing (1.5/1)
15 TTB
9 Burpees

***

Momma’s Quote of the Week: “If you try to do your best there is no failure.”—Mike Farrell

***

*Labor Day Hours*
8, 9:30 and 11am only
***
Mark your calendars for September 19th and October 4th for some cool events.  Check out the deets below!

*

Here are the details on an amazing event at USNWC on October 4th hosted by EO Charlotte and would like to invite you!

We will start the day with the Inaugural Bushwacker Race. Yup, bushwacker! You choose 3 or 5 checkpoints setup throughout 700 acres. You choose your path – you choose the distance! It’s simple the math – the shortest distance between 2 points is a straight line!! Reach the checkpoints and punch your card as quickly as you can.

After the race, attendees will gather on Belmont Abbey Island for a gourmet pig pickin’ – we are talking full pig on a spit! While you enjoy your lunch you will be treated to the personal story of Keni Thomas, Task Force Ranger and survivor of the Battle of Mogadishu.

Our date is significant – exactly 22 years from the date Keni made it out alive. Keni will talk about his experience and leadership, even when the only person you are leading is yourself. Then we will hear from David Redding, founder of F3 and wrap up an amazing day with live music from Cornbread (featured in the movie Sweet Home Alabama)!
Check out the info below!
PastedGraphic-1-1-2

***

IMG_4803

 


September 1 – Tempo Day

IMG_1636[hr]

“Tempo Day” (Bring Your Headphones)

400m warm up, stretch

Find a partner of equal ability…

*400m using 180bpm (see link below), then partner does their 400m.  Each person will do four 400m runs.

*800m X 2

*1mile X 1

 https://www.youtube.com/watch?v=kafMsiaGQ7Y


September 1 – Freedom Park

IMG_1115[hr]

3 Rounds of 5x Parking Lot Suicides + Rest 2 minutes + 600m Run, 2 min Rest between Rounds


CF Blog September 1

Strength: FullSizeRender-13
Back Squat 1RM

WOD:
AMRAP 10
50 Double unders
30 Cal Row
10 OHS (135/95)

***

*Labor Day Hours* 8, 9:30 and 11am only

***

Check this out, from CrossFit HQ:

“Aug. 18, 2015, marked my 10-year anniversary since doing my very first CrossFit workout. This last decade has taught me a lot. Looking back, I did a lot of things right, and even more things wrong. In sharing my observations and lessons learned, perhaps I can help some people as they progress toward their 10-year anniversary.

*
10. Take training seriously, but don’t take yourself too seriously. Have more fun. When you are new, every day seems like it’s raining PRs. That will eventually slow down. Always strive to improve, but learn to enjoy going to the gym, working hard and going home … regardless of how the workout went.

*
9. Read the CrossFit Journal from the very first article, which was published in April of 2002. There is a wealth of information buried in those old articles.

*
8. Eating healthy is important, but please don’t be the weirdo that turns down cake and ice cream at a birthday party because it does not fit your diet.

*
7. The first time someone told me about CrossFit, I thought it sounded ridiculous. This was due to my ignorance of what CrossFit’s methodologies truly were. I was closed minded and thought I knew everything. If you encounter people like that (like I was), be patient. CrossFit is fun and effective; there is no denying that. Most of us thick-headed know-it-all types will eventually come around if you give us enough time and some sound information. (See No. 9.)

*
6. When it comes to getting fit, you can’t beat the classics: couplets, triplets, chippers, EMOMs, heavy lifting, gymnastics, running, etc. I’ve been very lucky to interview and spend a lot of time with the fittest people in our community. I will let the cat out of the bag: There is no secret training. Don’t cherry-pick workouts. Work your weaknesses. Train with variance. You will improve.

*
5. Get out of the gym. Working out is awesome! CrossFit is awesome! It’s safe to say that I’m a CrossFit fanatic. That being said, if 10 minutes after meeting you we are still talking about your back squat, I’m secretly bored to tears. Seek balance in your life. Go for a hike. Learn to play a new sport. Go use your fitness. Enjoy life.

*
4. Crawl. Walk. Run. Master the basics. These days people see the CrossFit Games and they want top-level lifts and times immediately. That’s not the way it works. Those men and women have put in years of work to be able to do what they do. You will have to do the same. Don’t be in a rush to advance. Do not blow off the fundamentals only to develop bad habits you will one day need to break.

*
3. Support other communities. If someone does not do CrossFit because they choose to only Olympic lift, power lift, run, do pilates, yoga or something else … WHO CARES? Obviously, I’m biased and think CrossFit would better prepare them for a long, healthy life, but at least they are not sitting on the couch stuffing their face with sugar.

*
2. Be humble. If you walk around with an attitude because you have fast times or big lifts, well, there’s no other way to put it … you’re a douche bag. Also, one day you will not be the strongest or the fastest. Someone will be better than you, and then you will be left with nothing and surrounded by people you did not treat with kindness.

*
1. Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.

*
I look forward to the next 10 years.”
—Pat Sherwood, of CrossFit HQ