CF Blog December 2

WOD: (from 12/16/10)
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push-ups

Don’t forget to submit your vote for BEST and CREEPIEST Movember ‘stache in the comments section!!!  You can find your list of contenders HERE – winners will be announced tomorrow!

 

Upcoming Events!

*December 3rd (tomorrow), representatives from the Progenex protein supplement company will be in the gym during the 5:30 and 6:30pm classes for a taste testing and Q&A

*Saturday, December 15th @ 12pm, Flywheelwill be hosting the  UCF vs. Dilworth CF “Battle of the Power Numbers” to benefit Toys for Tots.  If you are interested in participating, sign up with Mike

*Saturday, December 15th @ 8pm – UCF Christmas Party at Studio 1212!!

*There will be no member challenge for the month of December.  However, if you are interested in donating your efforts elsewhere, there is a family here in Charlotte that could really use your help.  While Melissa Farnsworth and her young children have been grieving the very recent loss of her husband, they have been dealt another devastating blow when their home was destroyed by a fire this past week.

Dilworth Neighborhood Grille is hosting a fundraiser for the family today from 7:00 PM to 9:00 PM – Recommended Donation: $50 per person (Cash and Check only).  Buffet included and a Cash Bar.

If you cannot attend the fundraiser and would like to contribute you can do so online at http://www.hopecommunity.com/ There will be a link to the Farnsworth Family on the homepage by Thursday. If you would like to write a check please write it to Hope Community Church with Melissa Farnsworth in the Memo Line. Giving online through the church or by check to the church is tax deductible and 100% of the donations will go directly to the Farnsworth Family.


CF WOD December 2

WOD: (from 12/16/10)
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push-ups


12.3.12 It’s WARM out there

partly cloudyTomorrow

Partly Cloudy

72°F | 46°F

 

Monday’s forecast. Perfect evening to run

12.3.12 at AG track at 5:30pm

WOD

Tabata :20 on/:10 off x 8

Rest 3 minutes

:20 on/:10 off x 8


CF Blog December 3

Strength: Back Squat 8-8-8

Coach Eric working his magic

WOD: 3 Rounds

400m Run
20 DB Walking Lunges (45/30)
10 Pull-ups

 

Momma’s Quote of the Week:  “Here are the values that I stand for:  honesty, equality, kindness, compassion, treating people the way you want to be treated and helping those in need. To me, those are traditional values.”—Ellen DeGeneres

 

And the winners are…Jon for Creepiest Mustache and Matt for Best Mustache.  Please check in with Mike for your awards.

 

A HUGE shout out to Susan M., Erin J. & Chris C. who participated in the Checkers Crossfit Shootout on Saturday!!  We are so proud of you guys for representing UCF so well!!

 

Mark your Calendars:

Today – Representatives from Progenex will be at the gym this evening for the 5:30 and 6:30 classes – they will be available for questions and product testing

Dec 8. – “Fight Gone Good” a fundraiser benefitting a CF Harrisburg member’s fight with cancer.  Those wishing to participate in the event will complete the standard FGB WOD at CF Harrisburg – there is no cost for signing up and no prize for winning.  The event is meant to support and encourage Joel Sloan as he begins his battle.  Waves begin at 9AM.  If you’re interested in participating, please sign up on CF Harrisburg’s webpage

*They are also asking for a gift card donation to Target, gas stations or VISA/MasterCard gift cards for the family if you’d like to contribute.

Dec 15th daytime – UCF/Dilworth Flywheel comp to benefit Toys for Tots.  Sign up with Mike if you’re interested

Dec 15th 8pm – UCF Christmas Party held at Studio 1212!!


CF WOD December 3

Strength: Back Squat 8-8-8

WOD: 3 Rounds
400m Run
20 DB Walking Lunges (45/30)
10 Pull-ups


Sometimes you’re in a funk. Everybody gets that feeling. Things are movin’ in slow motion. The wheels are grindin’, but nothing really seems to be falling in line at work or at home. Know what you should do? Work out. The Mayo Clinic has this to say on how exercise helps with anxiety and depression. Shake it off and get it movin’. You’ll thank yourself.

12/3… 10 Rounds, Every 2 minutes complete 1 Hill Sprint + 15 Squats + 10 Boxer Push Ups + 5 Burpees. Cash Out: 50 Dips and 50 Bar Rows.


bc 12/3

12/3… 10 Rounds, Every 2 minutes complete 1 Hill Sprint + 15 Squats + 10 Boxer Push Ups + 5 Burpees. Cash Out: 50 Dips and 50 Bar Rows.


CF Blog December 4

WOD: Filthy Fifty

Jana

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

We are rocking the Filthy Fifty today at UCF, so we’ve got just a few nuggets of info to keep you moving at your maximum potential.  Aside from the general “make sure you get full range of motion and meet the standards” for each of the movements, i.e., open hips at top of the box for box jumps, full squat depth on wall balls, etc., there are just a couple of other points that should be addressed for this WOD.

Jumping Pull-ups:  We don’t see a lot of these in workouts, so you may be relatively unfamiliar with them.  Because of the amount of reps in this movement, it’s important that you set up properly.  Ideally, you want the bar to be at the middle of the forearm when you reach up – have the trainers help you to set up plates or boxes beneath the bars to set you up at the appropriate height.  To perform the jumping pull-up, jump up and make sure your chin clears the bar at the top, then push yourself back down off of the bar until your arms are fully locked out at the bottom (you will have to bend your legs to achieve this position).  This is a rapid movement – do not spend much time on the negative (lowering yourself back down)!

This WOD requires a lot of reps – if you are relatively new to Crossfit or have an injury, let the trainer know so that you can modify accordingly.

Have a game plan – think about how many reps of each movement you can tackle at a time.

If you need to break, make it quick and get right back to it.  If you take too long of a rest, your body will go into recovery mode and it will be much more difficult to get back at it!

Good luck!


CF WOD December 4

WOD: Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Dr. Oz is at it again. He has an editorial in the recent edition of Time Magazine. As with any big statement like his, there will be rebuttals. There’s this. And this. What are our thoughts?

Skill: Jacknife vs Pike on the Swings. WoD: 21-15-9 of Swing Pikes + Superstars + Push Ups. Cash Out: Tabata Wall Sits.


bc 12/4

Skill: Jacknife vs Pike on the Swings. WoD: 21-15-9 of Swing Pikes + Superstars + Push Ups. Cash Out: Tabata Wall Sits.


12.5.12 @ AG track at 6 AM

12.5.12 @ 6:00 AM at AG TRACK.

400 meter lunge

(Ha-Ha, that would be mean)

Seriously…

600 meters x 3 — 400 meter X 3

If it’s raining steadily tomorrow AM, class will be canceled. I will post by 5:30 AM in the COMMENTS section.

 

 


It’s chilly out there (at least it should be), warm your belly with Sausage Stuffed Acorn Squash!

If you are looking for a warm seasonal dish that’s easy to prepare – look no further!!  I stumbled across this recipe a few weeks back from Life as a Plate and have been in love with it ever since.  Not only is this a super easy meal to throw together, but it is also a meal that can be served at any time of day.  The sweetness of the onions and orange juice coupled with the breakfast sausage make it a solid breakfast option, and the squash and heartiness of the meal pair nicely as a dinner option as well!

Added bonus – right now Trader Joe’s has acorn squash on sale for $1.49 a piece!

For this you will need:

  • 2 acorn squashes
  • 1 lb organic breakfast sausage, or lean turkey sausage (I recommend going for the good organic pork kind though!)
  • 1 small apple, peeled and diced
  • 1 c. sweet onion, diced
  • 2 tbsp. ghee or clarified butter
  • splash of orange juice
  • 1 tbsp pure maple syrup
  • 1/2 tsp. fresh chopped rosemary

Instructions

  1. In a saucepan, melt the butter and add in onions, apples, splash of OJ, maple syrup and rosemary.
  2. Cook on low until the onions are translucent and slightly brown and the apples soft.
  3. While this is cooking, cut the acorn squash in half, scoop out seeds, and bake at 350 for 20-25 minutes.
  4. Add the breakfast sausage to the saucepan with the onions and cook thoroughly, breaking up into smaller pieces.
  5. When the squash is cool enough to handle, scoop out 2-3 tablespoons of squash from each half, leaving 1/4-1/2 inch around the edge of the squash.
  6. Add the scooped-out squash, and the onion mixture to a large bowl and mix thoroughly.
  7. Add mixture back into squash and place in an oven-safe dish.
  8. Cook 5 minutes on 375 simply to reheat.

CF Blog December 5

Strength: Press 3-3-3-3

Hey Doug, you left your shoes at the gym. Don’t worry, I put them aside for you

WOD 1:Every minute on the minute for 12 minutes complete: (8/1/11) 40 m
Run (10m at
a time, both feet over line)
3 Handstand Push-ups
5 Sit-up (abmat)s

If you cannot complete all the reps/movements in a minute, take the next
minute off
then continue.

WOD 2: 500m Row Sprint

 

 

Having some glute soreness after this week’s lungerific WODs?  Try this –> Ga0pAWvqO1I?hd=1

 

 

Dec 8. – “Fight Gone Good”  at CF Harrisburg – there is no cost for signing up and no prize for winning.  The event is meant to support and encourage Joel Sloan, a member of CFH as he begins his battle.  Waves begin at 9AM.  If you’re interested in participating, please sign up on CF Harrisburg’s webpage.  *They are also asking for a gift card donation to Target, gas stations or VISA/MasterCard gift cards for the family if you’d like to contribute.

Dec 15th daytime – UCF/Dilworth Flywheel comp to benefit Toys for Tots.  Sign up with Mike if you’re interested

Dec 15th 8pm – UCF Christmas Party held at Studio 1212!!  Don’t forget to RSVP to the EVITE 🙂


CF WOD December 5

Strength: Press 3-3-3-3

WOD 1:Every minute on the minute for 12 minutes complete: (8/1/11) 40 m
Run (10m at
a time, both feet over line)
3 Handstand Push-ups
5 Sit-up (abmat)s

If you cannot complete all the reps/movements in a minute, take the next
minute off
then continue.

WOD 2: 500m Row Sprint


Unforeseen technical difficulties (namely Time Warner service at the home office) prevented the blog from being set this morning. I had this great link with a snarky comment or two all lined up. But, at this point I’ll just save it for tomorrow’s Random Notes. Tune back in then.

12/5… 2 Rounds of 800m Run + 200m Burpee Broad Jumps


bc 12/5

12/5… 2 Rounds of 800m Run + 200m Burpee Broad Jumps


CF Blog December 6

Strength: Deadlift 5-5-5

Do you have a super buddy

WOD: 5 Rds
5 Thrusters (165/115)
5 Bar Muscle-ups
5 Burpees

*Bar Muscle-up Sub – 2 C2B Pull-ups and 2 Ring Dips – NO JUMPING MUSCLE-UPS

One Legged Powerlifter video

This video was shared with me yesterday – please take the time to watch it. 

You will meet a young lady who lost her leg three years ago in a boating accident, but has continued to pursue her love of power lifting.  She back squats over 100 lbs (full range of motion) on just one leg.  This young lady is amazing, inspiring, and in fact, the epitome of perseverance.

Watching the video made me think about how often we get frustrated with our own limitations and how easy it is to throw in the towel, quit and tell ourselves that we will try again another day.

But before you allow yourself to be discouraged with failed attempts or slow progress, remember that with every attempt you make, you bring yourself one step closer to your goal.  This video is proof that our bodies are not what limit us; it is our minds – our attitudes.

So the question is, if you hit a bump in the road today, are you going to quit or are you going to push through and persevere?


CF WOD December 6

Strength: Deadlift 5-5-5

WOD: 5 Rds
5 Thrusters (165/115)
5 Bar Muscle-ups
5 Burpees

*Bar Muscle-up Sub – 2 C2B Pull-ups and 2 Ring Dips – NO JUMPING MUSCLE-UPS


Thursday’s Random Notes…

Should we ice injuries?

What about aspirin?

Did you see DMX do “Rudolph the Red-Nosed Reindeer”? Wonder what it would sound like set to the actual movie

Interesting piece on egg white protein and what makes a “processed food”.

The perfect pencil.

Eight ingredients you never want to see on your food label.

Ever dig the band Fugazi? So does this (previously) unknown DJ. Listen.

What to get the outdoorsman for Xmas.

We posted a piece on Dr. Oz’s frozen vegetable support the other day. Then there’s this. Where do you stand, man?

12/6… WoD 1: HardCORE Tabata: Plank Jacks, Row Boats, Bird Dogs, Bicycle Kicks. WoD 2: Suicide Sprints.


BC 12/6

12/5… WoD 1: HardCORE Tabata: Plank Jacks, Row Boats, Bird Dogs, Bicycle Kicks. WoD 2: Suicide Sprints.


CF Blog December 7

Skill: Pistols

WOD:
75 Double Unders
800m Run
200m Waiter’s Walk down (1.5/1)
200m One Armed Farmer’s Walk back (1.5/1)
50 Double Unders
400m Run
100m Waiter’s Walk down (1.5/1)
100m One Armed Farmer’s Walk back (1.5/1)
25 Double Unders
200m Run
50m Waiter’s Walk down (1.5/1)
50m One Armed Farmer’s Walk back (1.5/1)

‘Tis the Season…for the Flu!

Hey folks – the flu has officially hit Charlotte.  To keep yourself and others healthy, please make sure that you wash your hands, wipe down equipment that you use and stay home if you’re not feeling well (please keep sick kiddos at home as well)!!  Let’s make sure we can all enjoy a happy and healthy holiday season!!!


CF WOD December 7

Skill: Pistols

WOD:
75 Double Unders
800m Run
200m Waiter’s Walk down (1.5/1)
200m One Armed Farmer’s Walk back (1.5/1)
50 Double Unders
400m Run
100m Waiter’s Walk down (1.5/1)
100m One Armed Farmer’s Walk back (1.5/1)
25 Double Unders
200m Run
50m Waiter’s Walk down (1.5/1)
50m One Armed Farmer’s Walk back (1.5/1)


Big Week this week. Lots of hard work. You’ve certainly earned a good weekend. Enjoy!

Announcement: Holiday “Get Together” next WEDNESDAY, 12/12. Possibly at the Peculiar Rabbit on Pecan in Plaza Midwood. This will be a Bootcamp-only event (bring sig others if you wish). Then, on Saturday, 12/15, hit up the Ultimate Crossfit party. Details here. Please RSVP to me if you plan to attend.

12/7… AMRAP20 circuit with hill/stair runs + wall jumps + step ups + dips + crab walk + bear walk.


bc 12/7

12/7… AMRAP20 circuit with hill/stair runs + wall jumps + step ups + dips + crab walk + bear walk.


CF Blog December 8

WOD: Saucy Little Bunny (7/27/11)

Opening lift of 300#, NBD 😉

3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)

Foam roll

Good luck to Bridget as she competes in the Carolina Powerlifting Championship this weekend!!  Go get ‘em, Bacon!!

 

 

Give the Gift of Good Eats

Starting now through the New Year, modpaleo is offering gift certificates for the holiday season. From the paleo enthusiast to the loved one beginning a New Year’s resolution, the gift of real food is a practical and surefire way to spread the holiday cheer. Email info@modpaleo.com to place your order.


CF WOD December 8

WOD: Saucy Little Bunny (7/27/11)
3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)

Foam roll


CF Blog December 9

Skill Work: Rope Climbs

Chad

WOD 1: AMRAP 7
7 Hang Power Snatch (95/65)
14 GHD Sit-ups

WOD 2: AMRAP 7
7 OHS (95/65)
14 Ring Dips


CF WOD December 9

Skill Work: Rope Climbs

WOD 1: AMRAP 7
7 Hang Power Snatch (95/65)
14 GHD Sit-ups

WOD 2: AMRAP 7
7 OHS (95/65)
14 Ring Dips


12.10.12 Tuck and run

12.10.12 at 5:30 pm at AG track. Remember, we will post in COMMENTS section of Endurance blog if class is canceled due to weather.

10 Tuck Jumps

100 meter run

8 Tuck Jumps

200  meter run

6 Tuck Jumps

300 meter run

4 Tuck Jumps

400 meter run

2 Tuck Jumps

REST 3 minutes

10 Tuck Jumps

400 meter run

8 Tuck Jumps

300 meter run

6 Tuck Jumps

200 meter run

4 Tuck Jumps

100 meter run

2 Tuck Jumps

 


CF Blog December 10

Core Work: L-sits, max plank hold for time (to be done as a group)

WOD 1: 6 min AMRAP –
800 meter run and with remaining time complete as many DU as possible

WOD 2: 4 min AMRAP –
400 meter run with As many KB swings as possible (1.5/1)

WOD 3: 2 min AMRAP –
250 meter row with as many Box Jumps as possible (24/20)

Score is total reps

If you choose to run with a 20-30 lb med ball, it will add 25 reps to your
TOTAL
score.

 

Momma’s Quote of the Week:  “Big results require big ambitions.”–Heraclitus

Get Ready for this Saturday, December 15th!!!  It will be a full day of fun-filled excitement!!!

Starting @ 12pm : Flywheel
  • Ultimate Crossfit will be squaring off against Crossfit Dilworth in a battle of the Power Numbers at Flywheel Charlotte.
  • This is a friendly spinning competition to benefit Toys for Tots.
  • If you are interested in signing up for this please email mike@ultimatecrossfit.com
  • Once you’re signed up we just ask that you bring a toy with you to Flywheel Charlotte on the day of the competition. 

Our Christmas Party will kick off later that evening @ 8 pm –
@ Studio 1212
1212 East 10th Street
Charlotte, NC 28204

 *Dress in whatever you are most comfortable in – if you want to snazz it up in holiday cheer, rock on. if you want to wear jeans and a holiday sweater vest with nothing underneath – who are we to judge?  Just keep in mind there will be plenty of games and activities including, but not limited to, typical drinking games and an ice luge.

 *We will have lots of wine, beer and liquor – but you are more than welcome to bring your own special drinks 

 *modpaleo will be providing delicious paleo snacks!

*Transportation – UCF will reimburse all cabs by giving you whatever you spend to and from on a cab back in your January membership.  So, if it costs you $20 dollars there and back, we will take $40 off of your January membership dues

The CrossFit Open is just around the corner and this year Ultimate Crossfit is going to field two teams with the Ultimate goal of qualifying both teams to the Regionals.  We are reaching out to see who is interested in trying out for one of these teams. If you are interested in competing please email:jayme@ultimatecrossfit.com

CF WOD December 10

Core Work: L-sits, max plank hold for time (to be done as a group)

WOD 1: 6 min AMRAP –
800 meter run and with remaining time complete as many DU as possible

WOD 2: 4 min AMRAP –
400 meter run with As many KB swings as possible (1.5/1)

WOD 3: 2 min AMRAP –
250 meter row with as many Box Jumps as possible (24/20)

Score is total reps

If you choose to run with a 20-30 lb med ball, it will add 25 reps to your
TOTAL
score.


RE: Holiday Party. Still working on details. Thinking of trying Friday instead of Wednesday. Hope that still works for folks. Just an after-work-type deal.

Here’s a great Onion article about Hardee’s new “Shame Curtain”.

12/10… Skill: Wall Walks / HSPU / Shoulder Touches. WoD1: 6 min – 800m Run + AMRAP Tuck Jumps. WoD2: 4 min – 400m Run + AMRAP Yard Sales. WoD3: 2 min – 200m Run + AMRAP Wall Jumps.


bc 12/10

12/10… Skill: Wall Walks / HSPU / Shoulder Touches. WoD1: 6 min – 800m Run + AMRAP Tuck Jumps. WoD2: 4 min – 400m Run + AMRAP Yard Sales. WoD3: 2 min – 200m Run + AMRAP Wall Jumps.


CF Blog December 11

Crossfit Total 2

Ben!

Clean 1RM
Bench Press 1RM
Overhead Squat 1RM

 

Crossfit Total II

This is the same set up as the Crossfit Total, but with three different movements: Clean, Bench Press and Overhead Squat.  You should have about 15 minutes to work through each of the lifts – the trainers will help you to keep moving.  *Do not spend all of your time on one lift.

Just like the Total, after warming up, you will only get three attempts at each lift.  Some things to keep in the back of your mind:

Clean –

  • This does not have to be a full squat clean, just catch the bar as low as you need to make a good lift.
  • Really fire open those hips to lift the weight, don’t try to muscle it up with your arms

Bench Press –

  • I saw a lot of legs flying in the air when we benched last week, make sure your feet stay grounded throughout the movement.
  • Squeeze your shoulder blades together
  • Stay tight

Overhead Squat –

  • Maintain a tight core *especially driving back up from the bottom of your squat
  • Keep your armpits rotated forward throughout the lift
  • Get good squat depth!

CF WOD December 11

Crossfit Total 2
Clean 1RM
Bench Press 1RM
Overhead Squat 1RM


Ooooh… Aaaah… what a sweet, sweet workout packed with awesomeness. Right? Kinda tough, but that’s good. Wonder if tomorrow’s will be tough or really, more of a relaxing stroll through the park. We shall see…

Final Details on Holiday Gathering:
Peculiar Rabbit
Friday, 5:30-7
Floor 2
First one’s on me

12/11… 4 Rounds: 60 jump rope singles/20 Double Unders) + 400m run + 100m waiters walk (out) + 100m farmers walk (back).


bc 12/11

12/11… 4 Rounds: 60 jump rope singles/20 Double Unders) + 400m run + 100m waiters walk (out) + 100m farmers walk (back).


12.12.12 Endurance FGB style @ the Pit

12.12.12 @ 6 AM in the PIT

WOD: FGB style of

Rowing

Air-Dyne

Sled Pushes


CF Blog 12-12-12

12-12-12

355# DL – didn’t count because she was called for “hitching”. Good stuff

Strength: Weighted Pull-ups 3-3-3 and Weighted Dips 3-3-3

WOD:
AMRAP 10 min of 3 Burpees, 3 wallballs, 6 burpees, 6 wall balls,continuing to go up and time runs out

 

 

Congrats to Bridget Bacon who competed in the Carolina Powerlifting Championship this past weekend and not only WON her weight class for that meet, but also set a world record for her deadlift in the Raw Amateur females in the 165lb weight class !!!

Her totals:
Bench 135
Squat 250
Deadlift 340*

This was an IPA event (International Powerlifting Association).

UCF Holiday Bash 2012!!!

This is the front of STUDIO 1212 – please park across the street
  • This Saturday, 8pm @ Studio 1212.

  • Please make sure to RSVP to the Evite so we can plan accordingly

  • If you are driving, please park across the street


CF WOD December 12

Strength: Weighted Pull-ups 3-3-3 and Weighted Dips 3-3-3

WOD: AMRAP 10 min of 3 Burpees, 3 wallballs, 6 burpees, 6 wall balls,continuing to go up and time runs out


Well, I woke up today. And so did you, or you wouldn’t be reading this post. Then you got your workout on. So, not only are we not dead, we’re stronger. H! Take that, Mayans!

Just so we don’t forget about our food… here are a few tips and tricks on how to maintain a healthy diet:

Keep fresh fruits, vegetables and lean meats on hand (cooking a lot at the beginning of the week helps to keep ya healthy throughout the week).

You may have heard that the best way to shop at the grocery store is to stay in the outer perimeter – veggies, fruits, meat and dairy. For the stuff you DO go down the aisles for, READ THE LABELS! Make sure you can pronounce everything in the ingredient list. Beware of the low fat and low carb claims, as a lot of that stuff is FILLED with preservatives and sugars. Even better, shop at your local farmer’s market. Get good, local food AND support your local economy and family farms and farmers.

Keep these 7 rules in mind when choosing your food. From Michael Pollan, author of The Omnivore’s Dilemma:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Also, check out this 30 worst “healthy” foods article.

12/12… 10 rounds: Every 90 Seconds complete 40m Shuttle Run (cones set 10m apart) + 10 Burpees. WoD2: 5 Rounds: Partner 1 Hill Sprint while Partner 2 holds “rest position”.


bc 12/12

12/12… 10 rounds: Every 90 Seconds complete 40m Shuttle Run (cones set 10m apart) + 10 Burpees. WoD2: 5 Rounds: Partner 1 Hill Sprint while Partner 2 holds “rest position”.


CF Blog December 13

WOD: “Highball Stinger” Every 10 Minutes

oh, it’s a dip train..

10 minutes to complete 3 Rounds For Time:
8 Deadlifts (275,185)
8 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
6 Power Clean (185, 135)
6 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
4 Hang Squat Clean Thrusters (135, 95)
4 Handstand Push Ups

From our friends at modpaleo –

TIPS: How to Avoid the Holiday Health Pitfalls

Eggnog, cookies, and fruit cake, oh my!  When we think about staying healthy over the holidays, we think about staying away from those belt-busting treats.  But staying healthy is more than just staving off those extra pounds.

Paleo followers understand that while the holiday season poses particular difficulties on the dietary facet of the Paleo lifestyle, it also yields many other issues that could contribute to a decline in health over the cheerful weeks.

Here are some common holiday pitfalls that could sabotage your healthy lifestyle and a few tips to help.

  • Stress – there’s no way around it, coupled with the fun and excitement of the holidays comes the added gift of stress: shopping, baking, Christmas cards, decorations, family drama – there’s no avoiding it, but you can manage it.  Try shopping online or hitting up the stores first thing in the morning to avoid crowds.  Keep the baking and the decorations simple (or order from a place like Whole Foods to simplify even more).  If family drama happens to unfurl itself (like if Aunt Sally tackles that eggnog head on), try to focus on the positive and stay out of the fray.
  • Sleep – between the many events, traveling, gift wrapping and countless holiday movies that you absolutely have to watch, it seems as though there aren’t enough hours in the day to accomplish everything on your list.  That’s ok!  Prioritize what actually needs to be done (your fifth viewing of Love Actually can wait) so that you can score at least 7 hours a night for optimal health.
  • Illness – ‘tis the season.  If you listen closely you can hear the sleigh bells ringing amidst a symphony of coughing and disease.  Of course washing your hands is a given, but if you’re not managing your stress or getting enough zzzzz, you render yourself even more susceptible to illness.
  • Alcohol – Eat, Drink and Be Merry, right?  Sort of.  The holidays are certainly the perfect time to imbibe of good cheer, but you can easily overdo it.  What’s more, impaired judgment typically leads to poor food choices (and other decisions) throwing all of your hard work and discipline out of the window.  The key is to stay hydrated – drink plenty of water throughout the day, and then when you do begin drinking, follow each alcoholic beverage with a glass of water.  The one for one rule should keep you out of trouble.
  • Parties – Everyone wants to celebrate, but don’t wear yourself out trying to make every engagement you’re invited too.  Pick and choose a few that are really important to you and politely decline the rest – use those nights to curl up with your favorite Christmas flick and a glass of good wine.
  • Exercise – don’t let yourself fall into an exercise funk with the intention of getting back on the horse after New Year’s.  Exercise is an integral component of good health and also helps you to sleep better and manage stress.  If you’re traveling, look up local gyms in the area – most welcome visitors from out of town.  If the gym isn’t an option, you can do a Tabata workout anywhere – even in your hotel room!  For those unfamiliar with the Tabata format, it is 8 rounds of 20 seconds of exercise followed by a 10 second rest.  This short, high intensity interval training boosts your heart rate and your metabolism and can be done with any movement – running, squats, push-ups, jump rope, burpees, sit-ups, etc.  Try doing a couple of Tabatas with different movements – you will be so glad that you did!
  • Food – Non-Paleo treats abound this time of year, so I will say this, pick and choose carefully.  Having one of your grandmother’s famous Christmas cookies is far more justifiable than a handful of M&Ms just because they are green and red.  You can also try playing around with some of your favorite recipes to see if you can score a good Paleo version, or check on Pinterest to see if someone has already posted one!

If you remember to keep everything in moderation and make yourself and your health a priority, you can enjoy the season to its fullest.  Happy and Healthy Holidays from the ModPaleo crew!


CF WOD December 13

WOD: “Highball Stinger” Every 10 Minutes
10 minutes to complete 3 Rounds For Time:
8 Deadlifts (275,185)
8 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
6 Power Clean (185, 135)
6 Handstand Push Ups
Then:
10 minutes to complete 3 Rounds For Time:
4 Hang Squat Clean Thrusters (135, 95)
4 Handstand Push Ups


Thursday’s Random Notes…

7 Foods the Food Experts won’t eat.

Mountain Dew can dissolve a mouse.

Seattle paper.

Paleo in Public.

This place is in Boone’s hometown. I’ve been there a few times. awesome.

Love to visit this spot.

Pianocade. Yes.

12/13… Bootcamp for Barbara: 3 Rounds of 10 PGS Jackknifes + 20 Pushups + 30 Situps + 40 Squats. (2 min Rest between Rounds)


bc 12/13

12/13… Bootcamp for Barbara: 3 Rounds of 10 PGS Jackknifes + 20 Pushups + 30 Situps + 40 Squats. (2 min Rest between Rounds)


CF Blog December 14

Strength: Back Squat 5-5-5

Mobility: 10min shoulder mobility work
http://www.youtube.com/watch?v=HgEgIGE2ZI8 (starting at the 3min mark)

WOD: Randy
75 Power Snatches for time (75/55)

Randy-th.jpgRandy Simmons

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

Tomorrow, December 15th…

12 pm Flywheel – UCF vs Crossfit Dilworth to benefit Toys for Tots.  Sign up with Mike

8pm – Studio 1212 The UCF Christmas Bash!!!

  • Don’t forget to RSVP to the Evite.
  • If you’re driving, park across the street
  • If you’re cabbing it home, you can deduct cab fares from your January membership

HAVE FUN, BE SAFE! 


CF WOD December 14

Strength: Back Squat 5-5-5

Mobility: 10min shoulder mobility work
http://www.youtube.com/watch?v=HgEgIGE2ZI8 (starting at the 3min mark)

WOD: Randy
75 Power Snatches for time (75/55)


Repeat after me: Peculiar Rabbit, 2nd Floor, 5:30-7 TONIGHT! First one’s on me, so long as it isn’t the “yard” version of a Chocolatini.

Kind of a follow-up from yesterday, I saw a couple things that caught my attention. peep these:

This is one of the saddest things I’ve ever seen. That’s dramatic, I know, but this is is ridiculous. We’ve now flip-flopped our global society from being underfed and under-nourished to overfed and under-nurished. We’ve invented drugs to cure the diseases we can’t fight alone (yay, modern medicine) and then invented new diseases that we continue make worse. We’ve actually created an epidemic. Think about this. We’re smart enough and resourceful enough to fix what evolution alone can’t, then we create new problems. Amazing.

Dave Grohl’s Directorial debut about a legendary recording studio in LA. I love DG. Who doesn’t?

Ian sent me this some time ago… Having a “gym buddy” or someone you “keep your eye on” for motivation. I can speak to this, personally. I always  have someone in mind that I’m gunnin’ for.

See you tonight.

12/14… SKILL: 3×10 Pull Ups. WoD: 1 minute at each of 5 stations with a 1 minute rest between each of 3 rounds: Wall Balls, Sandbag Step Ups, Ball Slams, HR Push Ups, Row.


bc 12/14

12/14… SKILL: 3×10 Pull Ups. WoD: 1 minute at each of 5 stations with a 1 minute rest between each of 3 rounds: Wall Balls, Sandbag Step Ups, Ball Slams, HR Push Ups, Row.


CF Blog December 15

Partner WOD:

1000m row (each partner has to row a 500)
100 DU TOTAL
800m run (this was by far the hardest part of the wod) Both partners have
to run this.
50 sledgehammers TOTAL
50 slamballs TOTAL
50 GHDs TOTAL
250m row (choose which partner completes this)
End the WOD with BOTH partner lunging 100 meters holding everything.

++The sledgehammer, slamball, and sandbag may never touch the ground
during this WOD. 

10 burpee penalty per team member if anyone drops a piece of equipment on
ground before WOD is done.

 

Our thoughts and prayers are with the families and the victims of yesterday’s tragedy in Newton, CT.

 

 

 

 

 

 

Flywheel to Benefit Toys for Tots – today @12

**All members interested in being on one of the UCF Competition Teams, contact Jayme: jayme@ultimatecrossfit.com

Christmas Party Tonight!!!!  8pm, Studio 1212

  • Park across the street
  • Make sure you have a DD or cab it home!

See you there!!! 


CF WOD December 15

Partner WOD:

1000m row (each partner has to row a 500)
100 DU TOTAL
800m run (this was by far the hardest part of the wod) Both partners have
to run this.
50 sledgehammers TOTAL
50 slamballs TOTAL
50 GHDs TOTAL
250m row (choose which partner completes this)
End the WOD with BOTH partner lunging 100 meters holding everything.


Evites went out earlier this week ( if you didn’t receive one, please let Mike know so that we can update your contact info in our system).

Here’s the skinny:
Our Christmas Party will be December 15th @ 8 pm –
@ Studio 1212
1212 East 10th Street
Charlotte, NC 28204

*Dress in whatever you are most comfortable in – if you want to snazz it up in holiday cheer, rock on. if you want to wear jeans and a holiday sweater vest with nothing underneath – who are we to judge?  Just keep in mind there will be plenty of games and activities including, but not limited to, typical drinking games and an ice luge.

*We will have lots of wine, beer and liquor – but you are more than welcome to bring your own special drinks 🙂

*modpaleo will be providing delicious paleo snacks!

*Transportation – UCF will reimburse all cabs by giving you whatever you spend to and from on a cab back in your January membership.  So, if it costs you $20 dollars there and back, we will take $40 off of your January membership dues.


CF Blog December16

WOD:
EMOM 6 minutes
5 Dead Hang pull-ups, 10 pistols
EMOM 6 minutes
10 DB Thrusters HEAVY 45/30
EMOM 6 minutes
10 floor wipers 1 rope climb 135/95

2 minutes rest between each EMOM

Post WOD Sled Work: Prowler Push (High down/Low back) x 5

 

The gym is open today!!  Come in and sweat out some of that holiday cheer!!


CF WOD December 16

WOD:
EMOM 6 minutes
5 Dead Hang pull-ups, 10 pistols
EMOM 6 minutes
10 DB Thrusters HEAVY 45/30
EMOM 6 minutes
10 floor wipers 1 rope climb 135/95

2 minutes rest between each EMOM

Post WOD Sled Work: Prowler Push (High down/Low back) x 5


2013 UCF Invitational

What: A weightlifting meet for UCF members
When: January 19, 2013 (Sat)
Where: Ultimate CrossFit
Registration Fee: $30
Max Cap: 20 lifters
Eligibility: Must be affiliated with UCF. USAW membership required. To become a USAW member, go to: https://www.usaw.hangastar.com/Login.aspx
Description: Lifters will compete in the Snatch and the Clean and Jerk.
(Three attempts in the Snatch and three attempts in the Clean & Jerk) There will be medals for the top three totals in each weight class. (total=your best snatch+best C&J)

Tentative schedule:
Session 1
10am-11:00am: Weigh-in
Noon-1:30pm: Lift (10 minute break between snatch and C&J sessions)

Session 2
11:30am-12:30pm: Weigh-in
1:30pm-3:00pm: Lift (10 minute break between snatch and C&J sessions)

Please contact mie@ultimatecrossfit.com to register

FAQ
Do I have to wear a singlet, lifting shoes, etc.?
Singlet is not required at this meet. You cannot, however, wear loose fitting clothes that cover your elbows or knees. Proper lifting shoes are required. Wrist wraps and knee sleeves are allowed. Use of straps or knee wraps is not allowed.

Do I have to know Kilograms?
Yes. You will compete using the kg plates. BUT, you will have to warm up in pounds. Please start familiarizing yourself with the metric system conversion. 1kg=2.2lb. We will provide a kg-lb chart at the meet.

What are the weight classes?
Men: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg
Women: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
We will give 0.5kg allowance for the scale (We will be using an uncalibrated scale, so this means if you are over by 0.5kg and you will still make weight)
If you do not make the weight for the weight class declared, you will compete in the higher/lower weight class. If this is your first  meet, please do not attempt to drop your weight unless you are within 5lb of the lower weight class.

Will there be an age class?
No.

Will there be a spectator fee?
No.


12.17.12 Same WOD, different day

Remember the days when it was warm and people were shirtless?

WOD Monday night at 5:30 pm at AG middle school

The weather forecast for tomorrow is rain off and on with scattered storms. I will post to COMMENTS section of blog by 4:30 pm if weather is threatening, or track is too wet for running.

Otherwise, look forward to this:

10 tuck jumps

100 meter run

8 tuck jumps

200 meter run

6 tuck jumps

300 meter run

4 tuck jumps

400 meter run

2 tuck jumps

REST 5 minutes

Repeat backwards!


CF Blog December 17

Strength: Jerk 1-1-1-1-1-1-1

WOD-
5 rounds
10 Wall Ball (20/14)
8 OHS (125/85)
6 Burpee Pull-ups

 

 

Momma’s Quote of the Week:
“Open your eyes, look within. Are you satisfied with the life you’re living?”
–Bob Marley

Here are 10 Ways to Improve your Clean and Jerk from Sage Burgener’s Blog

#1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground). 

#2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

#3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

#4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD) 

#5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

#6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

#7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points) 

#8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

#9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot. 

#10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)


CF WOD December 17

Strength: Jerk 1-1-1-1-1-1-1

WOD-
5 rounds
10 Wall Ball (20/14)
8 OHS (125/85)
6 Burpee Pull-ups


Wow. That was a lot of Holiday cheer that got thrown out this past weekend. Well, now that’s out of the way. Time to settle in and stay the (healthy) course the remainder of the Holiday season. Here are some tips from our friends at modPaleo on how to avoid the Holiday Health Pitfalls.

12/17… Skill: Thrusters. WoD: 21 Box Jumps + 2 Rounds of “Cindy” + 15 Box Jumps + 2 Rounds of “Cindy” + 9 Box Jumps + 2 Rounds of “Cindy”


12/17… Skill: Thrusters. WoD: 21 Box Jumps + 2 Rounds of “Cindy” + 15 Box Jumps + 2 Rounds of “Cindy” + 9 Box Jumps + 2 Rounds of “Cindy”


CF Blog December 18

Strength: Front Squat 3RM

WOD:
400m Run
21 Ring Dips
21 Box Jumps (24/20)
400m Run
15 Ring Dips
15 Box Jumps (24/20)
400m Run
9 Ring Dips
9 Box Jumps (24/20)

Looking for a perfect holiday gift?  Give the gift of UCF this season!

<<Baseball Hoodie now on sale for $40.00!!

 

 

 

 

Stay warm in the gym with the new UCF Zip-up Hoodie $45.00>>

 

 

 

 

<<New!! UCF Red Barbell Tee $27.00

 

 

 

UCF Holiday Hours:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes
Christmas Day: 10am class only
Wednesday, December 26th: 10am, 12pm and 3pm classes 
Monday, December 31st: No 7:30pm class 
Tuesday, January 1st: 10am and 12pm classes only


CF WOD December 18

Strength: Front Squat 3RM

WOD:
400m Run
21 Ring Dips
21 Box Jumps (24/20)
400m Run
15 Ring Dips
15 Box Jumps (24/20)
400m Run
9 Ring Dips
9 Box Jumps (24/20)


Since late last week, I’ve just kind of been at a loss for words and clear thoughts. Like a lot of people, I suppose. But I like what this has to say.

SPEED: For 15 min: Sprint 20 sec / walk (rest) 40. Core Work: 3 Rounds of 50 flutter kicks + 30 Sit Ups + 50 Bicycles + 30 Bird Dogs (alternating)


bc 12/18

SPEED: For 15 min: Sprint 20 sec / walk (rest) 40. Core Work: 3 Rounds of 50 flutter kicks + 30 Sit Ups + 50 Bicycles + 30 Bird Dogs (alternating)


12.19.12 Last class of the year

12.19.12 at 6 AM at the AG track

WOD

1 mile

2 x 800s

2 x 400s

Last class of the year. We will meet again on January 2nd.

Be thinking about your Endurance goals and let us know how we can help!


CF Blog December 19


Strength: Prowler Push (pull down/push back) 1-1-1-1
WOD: “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air squats

Hoping to PR your “Cindy” today?  Take some advice from Camille Leblanc-Bazinet:

1.  As you transition from one exercise to another force yourself to start the first rep immediately. For example, if you are performing Cindy, once you complete the last pullup, immediately perform the first pushup.  This avoids the tendency to take relatively long breaks between movements and prevents you from succumbing to mental traps (if you already did one rep then the old “I’m not ready to start the next exercise” excuse doesn’t really cut it. Wuss.)

2. Run, do not walk, as you transition from exercise to exercise. This will help you stay focused on the task at hand.  Do not take a detour to check if anyone texted you, I already checked for you, all your friends are too busy watching Friends reruns, eating cheetos, and wiping that nasty orange stuff on the bottom of their couch cushions. Run! Once you arrive at the next exercise see step one above.

3. Stay positive. Alright. I know what you’re thinking.  This is one piece of advice I didn’t really need Mr. Sunshine. Maybe, but Camille’s take on this was very specific to moving heavy weights.  Since, she weighs about the same as the average kindergartner, I’d guess this is a mental challenge she faces on a regular basis.  So when prepping to attack a weight which is going to test you, remain positive, don’t rush into it, and get yourself positioned and set up perfectly before starting the lift.”

Reminders:

  • If you are interested in competing for Team UCF in the Crossfit Open, please contact Jayme (jayme@ultimatecrossfit.com) as soon as possible
  • If you have an awesomely bad Crossfit picture (not staged) that you don’t mind sharing, please send them to Liz (liznaum@gmail.com)…think too much chalk during a WOD, a failed lift, anything amusing! 

CF WOD December 19

Strength: Prowler Push (pull down/push back) 1-1-1-1

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


Nice job on the Xmas Workout today, kids. And thanks, Elvis, for the sweet tunes. Some were a little less than motivating, but good nonetheless.

We have classes through the end of the week (12/21) and then won’t meet again until Wednesday, 1/2/13.

12/19… Xmas BC WoD: 12 Days of Christmas style… 1. Angel Jack 2. SDHP 3. Tuck Jumps 4. Clean and Press 5. Lunges 6. Push Ups 7. Goblet Squats 8. Dips 9. Wall Jumps 10. Sit Ups 11. Burpee 12.(00m) Run (around lake)


bc 12/19

12/19… Xmas BC WoD: 12 Days of Christmas style… 1. Angel Jack 2. SDHP 3. Tuck Jumps 4. Clean and Press 5. Lunges 6. Push Ups 7. Goblet Squats 8. Dips 9. Wall Jumps 10. Sit Ups 11. Burpee 12.(00m) Run (around lake)


CF Blog December 20

Strength: Deadlift 1-1-1-1-1-1-1

Fickle Weather We’re Having This Week…

WOD: 12/20/12
6 rnds –
12 DB Snatch – alternating arms (45/30)
20-Double Unders
12-Slam Ball (30/20)
*20 sec rest between rounds.  Push max output each round.

Cash out –
5×3 – Strict HSPU *best attempts*

 

 

The Importance of Strength WODs

In my life before Crossfit, I was an endurance girl.  I ran road races and was overly competitive in group exercise classes.  I was a quick mover and a fast runner – what I wasn’t though, was strong.  So when I first started out in Crossfit three years ago, I allowed my ego to get in the way of progress – I would often sandbag the strength portion of the WOD (and sometimes even the warm-up) so that I could “save myself” for the met-con.  After a solid year of this mentality I noticed that not only was I not getting any better at Crossfit, but I was also getting injured.  The gaping hole in my routine was a lack of strength.

So why is strength so important?
Well, regardless of your goals – whether you are (or aspire to be) a runner or a powerlifter, or anywhere on the spectrum in-between – strength training is essential in order to increase performance and reduce injury.

For example, in Crossfit, when you push your body to lift heavy weights correctly, WODS involving higher reps/lower weight of the same movement become easier.  The result?  Better times.  Better performances.  Good form.  Outside of Crossfit you will find that stronger muscles will translate into any and all activities that you do, whether you’re a marathoner, a sport specific athlete, a landscaper, a mom (or dad), or any combination of these.

Additionally, because weight training strengthens muscles, bones, connective tissue, ligaments and tendons, it also effectively prevents and reduces injuries and osteoporosis.  Cool, huh?

What do those numbers mean?!?
We incorporate strength frequently at Ultimate and you’ll often see a variety of numbers calling for different sets and rep schemes – at times these can be confusing.  Here’s a rough idea of how to decipher those numbers up on the board:

  • 3×3 – 3 sets of 3 reps. Once you warm up to your working weight, generally you will lift the same weight across all 3 sets.
  • 5×3 – 5 sets of 3 reps. Once you warm up to your working weight, you will lift the same weight across all 5 sets.
  • 3-3-3-3-3 generally this means continually adding weight each set hoping to score a 3 rep max.
  • 3RM – work up to your 3RM in however many attempts you need.
  • 1-1-1-1-1-1-1.  This is on our board today.  This means continually adding weight each set hoping to score a 1RM

Warming Up:
Warming up properly for a lift is essential for both successful and injury-free lifts.  Understand that when you warm up a movement, you increase blood flow to and activate the musculature needed for the lift and also prepare your nervous system for the heavier weights that you plan to move.  Your warm-ups also provide the trainers with an opportunity to provide you with cues that may help you move better.

General rule of thumb for warming up:

  • You should get in at least three warm-up sets before getting into your working weight
  • As you increase your weights for the warm-up sets, try to keep the weight increments roughly the same
  • Do not exhaust yourself on your warm-up sets!!  You shouldn’t feel taxed until you get to your working weights


Ok.  Who’s ready to move some weight?


CF WOD December 20

Strength: Deadlift 1-1-1-1-1-1-1

WOD: 12/20/12
6 rnds –
12 DB Snatch – alternating arms (45/30)
20-Double Unders
12-Slam Ball (30/20)
*20 sec rest between rounds.  Push max output each round.

Cash out –
5×3 – Strict HSPU *best attempts*


The Last Random Notes of 2012…

last minute xmas gifts

the 16th cat of christmas

kenny loggins

foo counter-protest

more gift ideas

guitars with morals, ranked

tie magnets

12/20… 1: 10-9-8-7-6-5-4-3-2-1 of Broad Jumps + Yard Sales. 2: AMRAP5 of 10 PGS JackKnifes + 10 Bar Rows. 3: 1 min each leg Step ups. 4: 1 min Wall Sit + 1 min Plank + 90 sec Wall Sit. 5: On The Minute for 7 Minutes 5 Sit Ups + 5 Extreme Jacks + 1 Hill Sprint (add one rep to each each minute). 6: 2x 30 sec Partner Ab Throwdowns.


bc 12/20

12/20… 1: 10-9-8-7-6-5-4-3-2-1 of Broad Jumps + Yard Sales. 2: AMRAP5 of 10 PGS JackKnifes + 10 Bar Rows. 3: 1 min each leg Step ups. 4: 1 min Wall Sit + 1 min Plank + 90 sec Wall Sit. 5: On The Minute for 7 Minutes 5 Sit Ups + 5 Extreme Jacks + 1 Hill Sprint (add one rep to each each minute). 6: 2x 30 sec Partner Ab Throwdowns.


CF Blog December 21

WOD:
800m run
25 Sit Ups
20 Wall Balls (20/14)
15 Pull Ups
10 Box Jumps (24/20)
5 Jerks (135/95)
800m run
5 Jerks (135/95)
10 Box Jumps (24/20)
15 Pull Ups
20 Wall Balls (20/14)
25 Sit Ups
800m run

Holiday Hours:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes
Christmas Day: 10am class only
Wednesday, December 26th: 10am, 12pm and 3pm classes 
Monday, December 31st: No 7:30pm class 
Tuesday, January 1st: 10am and 12pm classes only


CF WOD December 21

WOD:
800m run
25 Sit Ups
20 Wall Balls (20/14)
15 Pull Ups
10 Box Jumps (24/20)
5 Jerks (135/95)
800m run
5 Jerks (135/95)
10 Box Jumps (24/20)
15 Pull Ups
20 Wall Balls (20/14)
25 Sit Ups
800m run


2012 is in the (Bootcamp) Books.

Thanks to all of you for making it such a great year. We’ll back after the break, better than ever.

Have a safe, happy and healthy holiday.

12/21… “Helen”-ish: 3 Rounds of 400m Run + 21 KB Swings + 12 HR Push Ups. Then, 2-2-2-2-2 Prowler Pushes, adding weight as you’re comfortable.


bc 12/21

12/21… “Helen”-ish: 3 Rounds of 400m Run + 21 KB Swings + 12 HR Push Ups. Then, 2-2-2-2-2 Prowler Pushes, adding weight as you’re comfortable.


CF Blog December 22

 

 

 

 

 

 

 

 

 

 

Strength: Weighted Push-ups 10-10-10

WOD: from July 16, 2012
5 Rounds
300m Row
12 K2e
15 KB swings
12 jumping squats
15 push-ups

Above is a month’s worth of PRs….what will 2013 bring?

Holiday Hours are as Follows:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes Christmas Day: 10am class only Wednesday, December 26th: 10am, 12pm and 3pm classes  Monday, December 31st: No 7:30pm class  Tuesday, January 1st: 10am and 12pm classes only


CF WOD December 22

Strength: Weighted Push-ups 10-10-10

WOD: from July 16, 2012

5 Rounds
300m Row
12 K2e
15 KB swings
12 jumping squats
15 push-ups


CF Blog December 23

WOD: from 1/10/12
3 rounds for time of:
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 Dumbbell Push Presses (35/20)
30 Double Unders
400 m Run


CF WOD December 23

WOD: from 1/10/12
3 rounds for time of:
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 Dumbbell Push Presses (35/20)
30 Double Unders
400 m Run


CF Blog Christmas Eve

WOD: The Twelve Days of Christmas (12/24/11)

http://crossfitmana.com/wp-content/uploads/2012/11/CH-Santa-Weight-Lifting-002.jpg

1 Turkish Get-Up (1.5/1)
2 Burpees
3 Ring Dips
4 Squat Jumps
5 Double Unders
6 ABMAT Sit-ups
7 Push-ups
8 Kettlebell Swings
9 Pull-ups
10 Ball Slams (30/20)
11 Wall Balls (20/14)
12 Box Jumps (24/20)

Momma’s Quote of the Week:  “Health is ….a blessing that money cannot buy.”–Izaak Walton

Please take note of our holiday schedule:

Monday, December 24th: 6am, 10am, 12pm, 3pm and 4:30pm classes *there is no open gym today
Christmas Day: 10am class only 
Wednesday, December 26th: 10am, 12pm and 3pm classes *no open gym
Monday, December 31st: No 7:30pm class
Tuesday, January 1st: 10am and 12pm classes only *no open gym

MOGA night will be at 5:30 instead of 6:45 this week


CF WOD Christmas Eve

WOD: The Twelve Days of Christmas (12/24/11)

1 Turkish Get-Up (1.5/1)
2 Burpees
3 Ring Dips
4 Squat Jumps
5 Double Unders
6 ABMAT Sit-ups
7 Push-ups
8 Kettlebell Swings
9 Pull-ups
10 Ball Slams (30/20)
11 Wall Balls (20/14)
12 Box Jumps (24/20)


CF Blog Christmas Day

WOD: “C.H.R.I.S.T.M.A.S”

Merry Christmas! Love, the UCF family

Cleans 25 reps (95/65)
Hspu 25 reps
Row 250m
Icicles 25 reps (strict Pull-ups)
Sprint 200m
T2b 25 reps
Med ball cleans 25 Reps(20/14)
Abmat sit-up 25 Reps
Sumo Deadlift High Pull 25 reps (95/65)

10am class only today…Merry Christmas!!!


CF WOD Christmas Day

WOD: “C.H.R.I.S.T.M.A.S”
Cleans 25 reps (95/65)
Hspu 25 reps
Row 250m
Icicles 25 reps (strict Pull-ups)
Sprint 200m
T2b 25 reps
Med ball cleans 25 Reps(20/14)
Abmat sit-up 25 Reps
Sumo Deadlift High Pull 25 reps (95/65)


CF Blog December 26

Snatch 1-1-1-1-1

Great Christmas WOD yesterday!!

WOD:
5 Rounds
200m Run
26 Double Unders
12 KB Swings (2/1.5)
30 sec rest

 

Classes at 10am, 12pm and 3pm only today!!!


CF WOD December 26

Snatch 1-1-1-1-1

WOD:
5 Rounds
200m Run
26 Double Unders
12 KB Swings (2/1.5)
30 sec rest


CF Blog December 27

Strength: Back Squat 3-3-3-3

AMRAP 12
250m Row
12 Ball Slams (30/20)
6 Dynamic Push-ups

 

 

“During squats: “Act as if there is a wrinkled carpet between your feet and spread it apart” as you go down and “spread harder” to stand up. This can help rotate the femurs externally into the hip joint, creating space for the hips to drop back and down into the squat, as well as engaging the hip and glute (posterior chain driven versus quad driven or allowing weak internal rotation of the femur/knee).”

 -Coach: Lisa Ray, CrossFit Level 1 Seminar Staff


CF WOD December 27

Strength: Back Squat 3-3-3-3

AMRAP 12
250m Row
12 Ball Slams (30/20)
6 Dynamic Push-ups


Kelly Dyer

How long have you been doing Crossfit?
I have been doing crossfit for two years.  I started in December of 2010, thanks to Taylor Wrenn who talked Luke and I into trying this crazy thing called crossfit.

What is your athletic background and what did you do to stay fit before Crossfit?
As I grew up I was always involved in athletics.  I played a sport every season while in school, and I also started lifting weights in high school.  As I went through College, I worked at the local gym and played many intramural sports.  Post college, when I entered the “Real World” and began working a stressful desk job, staying fit became a little harder.  I was a member of the YMCA and would ran several 5Ks and even ran a half marathon, but none of these actives held my interest so I was not very committed to any of my workout regiments.

What class/time of day are people likely to find you at?
Recently I have been coming at all different times.  I try to make the 6:00 am class whenever I can during the week.  If I can not make it in the morning, I will come to the 5:30 or 6:30 evening class.

What is your favorite WOD or lift?
My favorite WOD would probably be a good chipper like the filthy fifty.  I really enjoy lifting, so it would be hard to pick a favorite lift, but if I had to my top three would be dead lift, power cleans and squat.

If you could perfect any skill or movement, which would it be?
I really want to get an unassisted pull up and be able to RX a rope climb… I want to get both of these really bad!!

What do you do outside of the gym (occupation, hobbies, etc.)?
Outside of the gym, I work at CPCC where I am an Assistant Director in the Financial Aid/ Veterans Affairs office.  I am over all the federal accounts (Pell Grant and so forth) and we certify the GI bill in our office.  As for hobbies, I enjoy photography and do that on the side as much as I can, I love animals, and spending time with my family and friends as often as possible.

What keeps you coming back to UCF?
There are so many things that keep me coming back to UCF.  Not only are the workouts great and have really gotten me to make fitness a priority in my life again, but the coaches, the people and the facility are amazing.  I have gotten so much from every coach at UCF, on everything from form, pushing myself and encouraging me so that I can meet my goals.  The members at UCF really make it a warm and welcoming community, there are always smiling faces, people encouraging you as you work out and friendships that are formed.  And the facility is amazing, you can tell a lot of blood, sweet and tears went into making this gym the way that it is.

Any hidden talents or skills?
I wish I could say I have an amazing singing voice… But if you try to verify that with Luke I am afraid he will just laugh in your face:) I would say my hidden talent or skill would be that I took three levels worth of cake decorating classes and make a pretty mean rose out of butter cream icing, and that I play around with photography as often as possible.


CF Blog December 28

Strength: Push Press 3RM

4 Rounds of:
8 power clean 95/65
8 front squats 95/65
8 HSPU
8 Ring Dips

If you’ve got family in town this week, bring them in for a WOD!  Tim Smith brought his family by for a Christmas Day sweat sesh – and we loved having them!!

Looking forward towards the New Year…if you are interested in partaking in a 30 day Paleo challenge, start forming your teams of 4 now.  We will be kicking off mid-January.  Details to follow 🙂


CF WOD December 28

Strength: Push Press 3RM

4 Rounds of:
8 power clean 95/65
8 front squats 95/65
8 HSPU
8 Ring Dips


CF Blog December 29

WOD: “EVA”
5 Rounds
800m Run
30 KB Swings (2/1.5)
30 Pull-ups

Ever wonder who “Eva” is? – read up on this amazing athlete from BreakingMuscle.com!

Featured Coach: Eva Twardokens, Part 1 – Growing Up on Skis
Becca Borawski

Anyone who has been around since the early days of CrossFit is familiar with the name Eva Twardokens, or more familiarly, “Eva T.”Eva was one of the original CrossFitters back in the Santa Cruz days and the star of many old CrossFit videos. In fact, Eva is one of the women in the now infamous “Nasty Girls” video. For many “Nasty Girls” was the spark for their CrossFit journey.

What most people don’t know is Eva had a long and accomplished athletic career before she ever found CrossFit.A second generation Olympian, Eva is the daughter of an accomplished fencer and began her own career as a skiier at an early age. In fact, as she explained, she got quite the jump-start, she discovered, when she asked her father when she actually began skiing:

I read this book called The Talent Code and my dad read it, too. We were talking about the difference between genetics and conditioning. So, when we were having this conversation, I said “Dad, what do you say to people when they ask you when I started skiing?” And he said, “Well I tell them minus nine months.” He said, “Your mom skied through the whole pregnancy, and I think that had an effect on you.” He said, “You were born and we took you to the mountain and as soon as you could hold your head straight up your mom put you in a backpack and skied with you.”

It wasn’t until she was three that Eva considers she officially started skiing and then at the age of eight she began competing.

My parents being eastern bloc Europeans, they were both always having me do something. As soon as I could walk, my dad would try to get me to do as many types of movement and sports as I could do. But skiing was it – that was their thing. I was three years old was when I really started and started competing at eight in freestyle. Then I moved on to racing when I was twelve. I made the U.S. Ski Team when I was 16 and once I made the team it was basically my new home. I travelled eight months of the year with coaches and other athletes, and I wasn’t home. It was a quick departure from the usual teenage years of going to high school and going to the prom and all that stuff. After that it was just a press to be the best in the world at skiing.

And while Eva may have given up some of the pleasures of her teenage years, she earned herself a spot on the U.S. Ski Team for 12 years and competed in two Olympic Games, Albertville and Lillehammer. She won six National Championships, a World Championship Bronze Medal, and was a World Technical Skiing Champion.

I was known as a giant slalom specialist, but I made the U.S. Ski Team officially in downhill. In the beginning I did all the events – downhill, super-G, giant slalom, and slalom, but I blew my knee out and my surgeon restricted me from downhill. So then I started to do shorter turns and shorter turns and I basically ended up on what we call the technical team on the U.S. Ski Team, which is slalom and giant slaloms, and then I did some super-G. In Albertville I did three events for the Olympics and in Lillehammer I only did two, slalom and giant slalom.

In 1995, at the age of 29, Eva retired from skiing. For a while she would do announcing for ESPN and Outdoor Life, but she knew the life-span of that career would be limited, waning as her retirement took her further and further from her competition days. To learn a quick trade and be making steady money, Eva put in a couple years of schooling and became a dental hygenist. She also crossed paths with Greg and Lauren Glassman, the co-founders of CrossFit, at a local gym where they were teaching spin class and became a private training client of Greg’s.

I retired and it was like, “Why do I need to go to the gym now?” You want to stay in shape but you’re like, “Why?” And it was mostly for aesthetics and my health and I was working out at the gym by myself after I retired, but I didn’t really have a direction. Then I started taking some spin classes Greg and Lauren were teaching and I loved their spin classes because it was all intervals and I was into that. I knew about training and I didn’t want to go to a spin class and crank on the wheel and push on the pedals, I wanted something more. I loved his spin class so much he was like, “Hey why don’t you work out with me?” So I finally had the time and the confidence in him because I liked what he did in the spin class, so I had a training session with him and we did tabata squats, we did a little gymnastics, and we did a very short workout, and I was hooked.

Eva, unlike most of us, had the advantage of her competitive years and life-long athleticism to build her CrossFit success upon. That career taught her an intensity and focus she feels the vast majority of people cannot even comprehend.

I don’t think people understand when you’re in a sport like ski racing. You’re not sitting at home and getting on a plane on the weekend and going to a race. You are living it. You’re living out a suitcase, going from hotel to hotel. You’re with the ski team in Europe most of the time because that’s their number one winter sport and you’re in their venue most of the time. …It was eight months of the year of my life not home and doing something that took focus and, well, put it this way – the feeling you have before you do Fran, for you CrossFitters out there, I had that for probably 17 years. You just can’t relax. That’s the type of intensity on a moment-to-moment basis it takes to make it to the Olympic Games.

And while many people may not have realized the depth of her early accomplishments, and she may be known for her CrossFit videos, in her mind her greatest accomplishment remains her skiing career.

Recently I got inducted to the Ski Hall of Fame. It helped me look back and really reflect on my ski racing career. I think, to my fault, I forgot about it. Watching theCrossFit Games come around has made me also reflect back on my career as an athlete and what it took. I think being an Olympian is my biggest accomplishment. Being a two-time Olympian is my biggest accomplishment. That took more than I think anyone can even imagine. It was a lifetime’s work. And most of that lifetime I was a child.

I look at the big picture and when you meet another athlete, a fellow athlete that’s been to the Olympics, you’ve got this bond that’s very intimate, as far as .001 people make it to the Olympics and .001 know what it takes, unless you coach someone to the Games. The only people who would really be able to conceptualize it are my mother and father who watched it and my father who is an Olympian, and these people, you have a special connection with them. And I wouldn’t trade it for anything. People say, “You didn’t get to go to prom and you didn’t have a normal life,” and I say, “No, I didn’t, but I had a different and exciting life.”

 


CF WOD December 29

WOD: “EVA”
5 Rounds
800m Run
30 KB Swings (2/1.5)
30 Pull-ups


CF Blog December 30

WOD 1:
8 Rounds of:
5 Lateral Hops – 20” height
20 Yard Sprint

*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20”height (box) landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard spring

WOD 2:

Pro Shuttle

*You get 5-7 reps to find your fastest time.
*Rest as needed between efforts

http://www.youtube.com/watch?v=iPr40RtMAhM

Strength Cash Out: Bent Over Row 5-5-5-5


CF WOD December 30

WOD 1:
8 Rounds of:
5 Lateral Hops – 20” height
20 Yard Sprint

WOD 2:

Pro Shuttle

*You get 5-7 reps to find your fastest time.
*Rest as needed between efforts

Strength Cash Out: Bent Over Row 5-5-5-5


As 2012 draws to a close let’s reflect on this past year. What will you remember most? What were your highest — or lowest points?  Did you hit your goals and keep those resolutions?

A totally definitive, highly scientific, year-end bracket of who won 2012.

REMINDER:  2013 Bootcamp starts Wednesday, January 2nd.  See you in the park!


CF Blog December 31 (New Year’s Eve)

Strength: Back Squat 1RM

WOD:
4 Rounds of:
2 minutes to complete
200m Shuttle
Max Reps Shoulder to Overhead (135/95)

Reminders:
No 7:30 pm class this evening
New Year’s Day – just 10am and 12pm classes

Momma’s Quote of the Week:  “The measure of success is not whether you have a tough problem to deal with, but whether it is the same problem you had last year.”—John Foster Dulles

If you’re planning on making New Year’s resolutions, check out modpaleo’s tips for resolution success.

Making Good on those New Year’s Resolutions

Image by Brent Foster Photography

 

A New Year is on the horizon.  Time to start fresh and change our ways.  Time for resolutions…

Among the most popular resolutions that people make are to get back in the gym and eat healthier (or more popularly, “go on a diet.” Blech).  The problem is that year after year, too many people declare this new venture into health only to fall off the wagon by President’s Day. Has this happened to you?

This lack of resolution success can be attributed to two major pitfalls: overshooting goals and going out too hard, too fast.   Let’s talk about how we can modify our favorite two resolutions to ensure that 2013 is the year of success.

Kickstarting your fitness routine  

Since I’ve worked at one gym or another for the past 10 years, I can attest to this – the common trends is for gym memberships and attendance to skyrocket at the beginning of the year and then fizzle out three weeks later. The problem is that come January 1st, people expect to flip a switch and be able to make a 180-degree life change.  Three weeks later, when the task becomes too daunting (and they are sore and exhausted), they quit.

The big thing to remember here is that making significant life changes is meant to be a marathon, not a sprint.  So this year, instead of attempting to make the leap from couch potato to working out 14x a week, try easing into a new workout routine.  Opt for a one day on, one day off approach to allow your body to adjust to (and heal from) the new demands that you are placing on it.

It’s also important to find an activity that you enjoy so you look forward to doing it instead of regarding it as a chore…group exercise classes may be more appealing than toiling away on a treadmill, or maybe you’ll discover a new passion for salsa dancing.  The point is the type of exercise doesn’t matter, what matters is staying active and staying healthy.

Enhancing your nutrition

Everyone plans to go on a diet after the holiday.  I’ll be honest; I detest the word “diet.”  It makes me cringe.  The common day interpretation of the word implies a drastic departure from your normal nutrition to embrace a short period of deprivation.  We all know what happens next – you lose a lot of weight quickly (mostly water weight), and when you stop “dieting,” that weight comes crashing back on with a vengeance.

Crash/fad/celeb diets NEVER work and are NOT HEALTHY 

Why not try something a bit different this year?  Instead of a diet, how about a lifestyle change, which includes adopting healthier eating habits?

The best advice I can give as far as nutrition is concerned is to do your best.  You know what you should and should not be eating – make good decisions.  Take it day by day.  Just because you fall off of the wagon and “cheat” doesn’t mean that you have to throw in the towel completely.  Remember, we are after lifetime health here – it is not all or nothing, it is a lifestyle balance.

So go ahead and make those resolutions, and as you do, make sure that you also set realistic goals and expectations so that next year at this time you can reflect on, and continue, your success.


CF WOD December 31 (NYE)

Strength: Back Squat 1RM

WOD:
4 Rounds of:
2 minutes to complete
200m Shuttle
Max Reps Shoulder to Overhead (135/95)


CF Blog January 1 (New Year’s Day)

WOD: “Victoria”

Victoria Soto

5 Rounds:
10 Thrusters (95/65)
14 Box Jump (24/20)
12 SDHP (95/65)
12 Burpees
27 KBS (1.5/1)

This WOD is in honor of Victoria Soto – one of the Sandy Hook Elementary shooting heroes, who died saving her students.

Victoria was a teacher for 5 years, the tragedy happened in room 10, and on 12/14/12 her life was cut short at the age of 27.

Happy New Year!!!
Classes at 10am and 12pm only today!! 


CF WOD January 1 (New Year’s!)

WOD: “Victoria”
5 Rounds:
10 Thrusters (95/65)
14 Box Jump (24/20)
12 SDHP (95/65)
12 Burpees
27 KBS (1.5/1)