Speed: 10x Field Sprints
WoD: Tabata – Push-ups, Walking Lunges, Sit-ups, Squats


CF Blog December 2

Strength: Bench Press 5RMphoto-19

WOD: “Schlitz”
4 Rounds
400m Run
4 Muscle-ups
40 Double Unders

Momma’s Quote of the Week:  “A good laugh is sunshine in the house.”—William Makepeace Thackeray

 

**Those who participated in Movember – send Liz (liz@gmail.com) pics so we can vote for best mo’!!

**Holiday Food Drive at UCF – starting today!!!!  Bring in some nonperishable goods to donate to our community Second Harvest Food Bank!!  We need your help to make this a successful drive!!

**UCF Christmas Party Saturday December 14

 

Second String Santa Holiday Party

Established in 1989, Second String Santa has become one of the largest charitable events in Charlotte. Through its annual holiday party and other yearly events, Second String Santa raises money and delivers thousands of gifts and school supplies to less fortunate children in the Charlotte area.

We are looking for at least 10 Volunteers, who could potentially be stationed outside, but mainly inside (dress appropriately). Ranging from 12pm – 2am on Friday, 12/06/2013.

Volunteers who decide that they would like to enjoy the event, will receive a 50% discount on their ticket once their commitment has been fulfilled (if your shift is after the event has started and you want to attend the event, we will give you cash back once you have fulfilled your commitment). If your shift is during the event (especially middle to end of the event), and you decide to attend the event, we ask you to be responsible and not get drunk as we are counting on each and every volunteer as this is a large event and we need everyone’s help.

 

Details

Date: Friday, December 6, 2013

Time: 8pm-12am (after party is at same location from
12am-2am)

Location: Silver Hammer Studios; 817 Hamilton St,
Charlotte, NC 28206 (Across from the Fillmore)

Attire:
Formal Attire, if attending event (black tie optional). If only
Volunteering, dress casual.

Interested Volunteers

Please give us at least a two to three hour window that you can
commit to.Please provide your first and last name, email
and phone number. Contact
Info President: George Delano – :George@PaschalPromotions.com

 


CF WOD December 2

Strength: Bench Press 5RM

WOD: “Schlitz”
4 Rounds
400m Run
4 Muscle-ups
40 Double Unders


cold

Let’s talk about working out in the cold.

Heat conservation is the major goal when exercising in cold climates. Prevent heat loss by wearing appropriate clothing. The key to protection is to wear clothing that is layered, lightweight and waterproof or water-resistant.

Insulation is provided by the air trapped between clothing fibers and the skin, which becomes warm and provides a barrier to heat loss. The more layers between the skin and the air, the more insulation. Several layers of lighter provide better protection than a single bulky layer.

For the innermost layer against the skin, choose a lightweight synthetic such as polypropylene. This wicks moisture away from the body’s surface and dries quickly. Cotton or natural fibers tend to become saturated and stay wet. Clothing that becomes wet through sweating or external moisture loses almost 90% of its insulating properties. Since water conducts heat 25 times faster than air, wearing wet clothing will quickly facilitate heat loss.

Lighter sweaters and long-sleeve shirts made with natural materials work best as inner layers, providing insulation without restricting movement.

Cover these layers with a zipped or easy to open jacket. Choose one that is both waterproof and lightweight, since it will be your protection from snow, rain and wind, and will be the layer you shed if you heat up too quickly.

Since 30 to 40% of body heat dissipates through our heads, top off your ensemble with a hat, or helmet, depending on your sport. Make sure to cover your ears. Since hands/fingers are highly susceptible to frostbite, wear mittens or gloves.

Don’t forget the wind-chill.

Used by the National Weather Service since 1973 as a public health tool to reduce cold injuries, the wind-chill index represents the cooling effect of the wind on bare skin for different temperatures and wind velocities. Higher winds increase the cooling effect of cold temperatures, further emphasizing the need to cover skin in cold weather.

Interestingly, the wind-chill effect will vary not only depending on wind velocity, but on the speed of the exerciser in relation to wind velocity. For example, jogging 8 mph into a 10-mph headwind creates the equivalent of 18-mph wind speed. Conversely, jogging 8-mph with a 10-mph at one’s back reduces the relative wind speed to only 2-mph. Even more reason to be aware of the day’s index and plan accordingly.

The above taken from this article.

 

Today’s Workout:
Speed: 10x Field Sprints
WoD: Tabata – Push-ups, Walking Lunges, Sit-ups, Squats


WoD1: 10-9-8-7-6-5-4-3-2-1 K2 with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Row Boats between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 Bar Rows with Hill Sprint


CF Blog December 3

Strength: Back Squat 5×4 @85%

Chad noticed the Grinch rocking some serious OHS weight!Chad noticed the Grinch rocking some serious OHS weight!

WOD: in 8 minutes complete: (from 5/13/13)
40 KB Swings (1.5/1)
40 KB Goblet Squats (1.5/1)
Row w/ remaining time, score is meters rowed

Cash out: For time
10 Calories on the Airdyne then Prowler Push – High Down/Low Back (135/95)

 

 

**Those who participated in Movember – send Liz (liznaum@gmail.com) pics so we can vote for best mo’!!

*this is the correct email addy – ignore earlier posts!!!

**Holiday Food Drive at UCF** 

Bring in some nonperishable goods to donate to our community Second Harvest Food Bank!!  We need your help to make this a successful drive – we would love to get the whole gym to participate this year!

**UCF Christmas Party Saturday December 14**
8pm-2am

LOCATION ANNOUNCED!!
Silver Hammer Studios (Across from Fillmore) – 817 Hamilton St.,
Charlotte, NC 28206

 


CF WOD December 3

Strength: Back Squat 5×4 @85%

WOD: in 8 minutes complete: (from 5/13/13)
40 KB Swings (1.5/1)
40 KB Goblet Squats (1.5/1)
Row w/ remaining time, score is meters rowed

Cash out: For time
10 Calories on the Airdyne then Prowler Push – High Down/Low Back (135/95)


Row Your Boat

Prioritize body composition…

It’s all about muscle! No, I’m not trying to turn everyone into bodybuilders. What I am doing is trying to teach everyone who will listen about the importance of muscle.

Your ratio of fat to muscle is known as body composition, and it’s one of the ideal ways to track and judge your progress.  Tracking your weight is helpful, but alone it’s not enough. Instead of obsessing over the reading on the scale, you should shift your focus to body composition.

The scale is not your enemy – it can be your good friend if you know how to use the numbers as feedback and view the numbers as data, not something to get emotional about. Obsessing over what the scale says without considering body composition is where the trouble begins. Body weight alone can fool you.

Muscle is the weight you want to keep (or build). Fat is the weight you want to shed.

Even if you’re not an athlete or bodybuilder, you should still set goals to develop and maintain muscle not only for how it looks (it looks hot!), but also for what it does for your metabolism, your strength, your health and even your confidence.

 

Today’s Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 K2 with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Row Boats between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 Bar Rows with Hill Sprint


WoD1: 1min ON… 1min OFF… for 10mins – 30 Ball Slams*
*You have 1min to complete 30 Ball Slams; If you do not get 30 Ball Slams count a penalty.
**For every penalty counted, perform 1 Burpee.
WoD2: Hill Sprint every 30sec for 5mins


CF WOD December 4

Skill: HSPU, Handstands, Handstand Walks

WOD: 5 Rounds
7 Push Press (135/95)
7 Box Jumps (30/24)
7 Ball Slams (30/20)


CF Blog December 4

Skill: HSPU, Handstands, Handstand Walksphoto (7)

WOD: 5 Rounds
7 Push Press (135/95)
7 Box Jumps (30/24)
7 Ball Slams (30/20)

 

Last call for Movember pics!!!  Email your mo to liznaum@gmail.com by this afternoon if you would like to be eligible for our best ‘stache prize!!

 

**Holiday Food Drive at UCF** 

Bring in some nonperishable goods to donate to our community Second Harvest Food Bank!!  We need your help to make this a successful drive – we would love to get the whole gym to participate this year!

**UCF Christmas Party Saturday December 14**
8pm-2am

LOCATION ANNOUNCED!!
Silver Hammer Studios (Across from Fillmore) – 817 Hamilton St.,
Charlotte, NC 28206

 


12.4.13: Simon Says

simon_says_1

12.4.13: The Pit @ 6am

WOD: Simon Says

For this workout, we’re going to keep it with the unknown. Since we didn’t have anyone take advantage of this last Tuesday night, we’re keeping it for this week. We’ll be doing some rowing but you won’t know the time or rest until you’re told. We’re also throwing in some other exercises, but again, you won’t know that until you’re told.

This is a great way to be ready for the unknown- which comes in handy for races, obstacle races, and every day life. Enjoy.


Are You Doing the Outside Work to Get the Inside Body You Want?

Training should be easy to understand, but we know it’s difficult to actually do. That’s okay, because at least we know the right path to follow even though it can be a rough journey. We have a firm grip on the science underlying physical improvement. We know the basic means to achieve physical gains. So why do we make it into rocket science? What is so complicated with this simple equation?

Work hard -> rest hard and feed your body properly -> love the adaptation and improvement from your hard work -> work hard again and continue the process.

We want it all – to be strong, fit, ripped, a bad ass, an ultimate competitor, an endurance machine, and a role model. Noble goals, but are you truly doing the right “outside” work to achieve these “inside” goals?

Take a look at this simple chart to see if you are on the right path. If not, get on it!

strength training, fitness, exercise, workouts, programming, tom kelso

 

Today’s Workout:
WoD1: 1min ON… 1min OFF… for 10mins – 30 Ball Slams*
*You have 1min to complete 30 Ball Slams; If you do not get 30 Ball Slams count a penalty.
**For every penalty counted, perform 1 Burpee.
WoD2: Hill Sprint every 30sec for 5mins


Run 1000m x1, Rest 2 minutes // Run 200m Shuttle X3, Rest 30 seconds each // Run 1000m x1, Rest 2 minutes // Run 200m Shuttle x3, Rest 30 seconds each // Run 1000m x1


CF Blog December 5

Strength: Deadlift 3-3-3-3

WOD: AMRAP 12

The Lost "Mario" BrotherThe Lost “Mario” Brother

1 Rope Climb
10 DB Snatch (45/30)
20 Abmat Sit-ups
200m Run

 

***Please Help Support Our Food Drive to Benefit Second Harvest Food Bank!!***

 

Movember Mustache Poll

    1)photo (8)          2)Screen Shot 2013-12-04 at 11.14.04 AM

                             3)32F10DA5-8F58-4A09-8097-B3E5D0C653B4-1

4) photo (5)

Please choose your favorite ‘stache and enter your vote in the comments section!!


CF WOD December 5

Strength: Deadlift 3-3-3-3

WOD: AMRAP 12
1 Rope Climb
10 DB Snatch (45/30)
20 Abmat Sit-ups
200m Run


Random Notes - DEC

 

Today’s Workout:
Run 1000m x1, Rest 2 minutes // Run 200m Shuttle X3, Rest 30 seconds each // Run 1000m x1, Rest 2 minutes // Run 200m Shuttle x3, Rest 30 seconds each // Run 1000m x1.


Partner WoD-
15min AMRAP:
25 Burpees
50 KB Swings
75 Goblet Squats
Run 400m (together, switching when necessary) with 1 KB


CF Blog December 6

Strength/Skill: Goat Work 15 minutesphoto (9)

WOD: (from 5/17/13)
50 Lunges
10 Push-ups
40 Lunges
20 Push-ups
30 Lunges
30 Push-ups
20 Lunges
40 Push-ups
10 Lunges
50 Push-ups

Cash out: Active Recovery – not for time
1000m Row

Congrats to Jordan and his creepy ‘stache!  He’s our big Movember Winner!!

 

Be pro-active with your mobility, don’t wait until you have an injury to mobilize!!

Check out some of these tips from the folks at The WOD Life

Mobility is an important aspect for CrossFit athletes to maintain and optimise their bodies to ensure they perform at their peak for longer.

1. Use Mobility to recover and prevent injury, not just once you have pain

Using different mobility tools can help;

  • Improve your joint range of motion from chronic poor postures or previous injuries.
  • Regain normal joint range and function following intense workouts, this allows you to achieve good positioning in your next WOD.

2. Mobility does not fix everything!

I see clients mobilising their shoulders repeatedly but complaining that they are still getting shoulder pain. In some cases it is not their shoulder mobility that is the problem but their thoracic spine. In other cases people are not maintaining good shoulder control during WOD’s so no matter how much mobility they do they keep impinging the joint.  Mobilise to restore normal joint range then control movement to maintain joint function.

image2

3. It’s not always about hip tightness!

If you are one of those CrossFitters that always has tight hips, mobilising with bands, massage ball into the gluts and doing the couch stretch, yet you still have hip tightness!!! Mobility works so you are either doing it wrong or you are moving your pelvis in a way that closes down the front of your hip joint creating the anterior hip tightness as you get deeper into the squat.  Go back to basics and check your hip hinge can you squat without the gap between your pubic bones (top of your pelvis at the front) and the sternum changing?

Sometimes mobilising the hip just allows you to go deeper with poor technique!

image3

4. Do not forget your ankle!

Can you place your toes 10cm (4 inches) from the wall keep your heel on the ground, knee over the foot and touch the knee to the wall?

The number of CrossFitters working hard to achieve a good squat technique and mobilising every other area of their body but not the ankles constantly surprises me. It is very hard to keep your centre of mass over the middle of your feet if your ankles don’t allow you to move forward.  To compensate you will increase trunk angle or loss of midline stability. Either of these will lead to loss of strength and power due to poor efficiency.

5. Your thoracic spine likes rotation as well as extension

The thoracic joints require extension and rotation to function optimally.  Your upper back is the most important area needing mobilisation for all overhead activities. You need to achieve good thoracic extension to actively position the shoulder blades for optimally shoulder movement and strength.  Thoracic extension and rotation muscles help create tension through the trunk increasing the midline stability.  Optimal thoracic extension and rotation will assist your performance with, jerks, handstand pushups, pushups, pull ups and overhead squats just to name a few.


CF WOD December 6

Strength/Skill: Goat Work 15 minutes

WOD: (from 5/17/13)
50 Lunges
10 Push-ups
40 Lunges
20 Push-ups
30 Lunges
30 Push-ups
20 Lunges
40 Push-ups
10 Lunges
50 Push-ups

Cash out: Active Recovery – not for time
1000m Row


Sweet and Savory Sage Stew with Pumpkin and Cherries

What you need:

  • 1-2 lbs of cubed grassfed stew meat
  • 4 cups cubed butternut squash
  • 1 medium onion, chopped
  • 1 c. dried cherries
  • 1 tbsp sage
  • 1 tsp thyme
  • 1 bay leaf
  • 3 1/2 cups beef stock
  • 1 tsp allspice
  • 1/2 s tsp nutmeg
  • 1 c. pureed pumpkin
  • salt to taste
  • 1 tbsp of butter

What you do:
1) In a saucepan, melt the butter and saute the onions, sage and thyme on medium until the onions are translucent.
2) In a high heat skillet, quickly sear the meat until a brown crust forms. You do not need to cook this through. (You can skip this step if pressed for time.)
3) Add meat and onion mixture to crockpot with beef stock, nutmeg, bayleaf and allspice. Set on low for 6 hours.
4) After 6 hours, add in the cubed butternut squash and dried cherries and cook for an additional 1-2 hours or until the squash is soft.
5) Right before serving stir in 1 c.  pureed pumpkin (or more if needed depending on how much liquid has evaporated)
6) Salt and pepper to taste.

 

Today’s Workout:
Partner WoD-
15min AMRAP:
25 Burpees
50 KB Swings
75 Goblet Squats
Run 400m (together, switching when necessary) with 1 KB


Christmas Party and Holiday Food Drive!

Xmas13Banner

**Holiday Food Drive at UCF** 

Bring in some nonperishable goods to donate to our community Second Harvest Food Bank!!  We need your help to make this a successful drive – we would love to get the whole gym to participate this year!

**UCF Christmas Party Saturday December 14**
8pm-2am

LOCATION ANNOUNCED!!
Silver Hammer Studios (Across from Fillmore) – 817 Hamilton St.,
Charlotte, NC 28206

 


12.7.13: 8x8x8

1220_spt_Alexa_Efraimson_t620_Fotor_Collage

12.7.13: The Pit @ 8am

WOD
8x8x8
AMRAP 8:00
10x Prowler Push
Mountain Climbers while you wait for next turn
– rest 3:00

AMRAP 8:00
30 Calorie AirDyne
Burpees while you wait for next turn
– rest 3:00

AMRAP 8:00
Run 400m
Double Unders while you wait for next turn
– half the group will run while the other half is doing double unders

Photo: NXN Nationals, one of two Cross Country National Championships for high school runners, is tomorrow where the two top girls in the country will face of in the ultimate battle. Watch ie live: http://nxn.runnerspace.com/


CF Blog December 7

WOD: “Willy”photo (10)21
3 Rounds
800m Run
5 Front Squats from the rack (225/155)
200m Run
11 C2B Pull-ups
400m Run
12 KB Swings (2/1.5)

 

ENDURANCE CLASS SCHEDULE CHANGE

Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

OPEN GYM EVENING HOURS CHANGE

Wednesdays 630-730pm
Thursdays 630-730pm

 


CF WOD December 7

WOD: “Willy”
3 Rounds
800m Run
5 Front Squats from the rack (225/155)
200m Run
11 C2B Pull-ups
400m Run
12 KB Swings (2/1.5)


CF Blog December 8

WOD: Tabataphoto (11)
Row (calories)
Ring Dips
Abmat Sit-ups
Ball Slams (30/20)


CF WOD December 8

WOD: Tabata
Row (calories)
Ring Dips
Abmat Sit-ups
Ball Slams (30/20)


Strength:
3×10 Ring Rows
WoD:
AMRAP 10
5 KB Swings
10 Push Ups
15 Air Squats
…followed immediately by…
AMRAP 10
10 Wall Balls
20 Sit-ups
30 Lunges


CF Blog December 9

Strength: Back Squat 10-10-10food_drive

WOD: “Stairway to Heaven”
Up Ladder 7:
Power Snatch (95/65)
Burpees
(3/3, 6/6, 9/9, 12/12…)

Momma’s Quote of the Week:  “Education is the most powerful weapon which you can use to change the world.”—Nelson Mandela

Holiday Food Drive
Our food drive has officially kicked off, but we need YOUR help to make it a success!!  Most of us are fortunate to have so much, we often forget that many others often go without.  But we can help -a Second Harvest donation bin is now located at the entrance of the gym, but it will only be there for the next two weeks.  

It’s the time of year to give back!  Please think about bringing in some non-perishable goods to help fill the bin and support a wonderful cause.

ENDURANCE CLASS SCHEDULE CHANGE
Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

OPEN GYM EVENING HOURS CHANGE
Wednesdays 630-730pm
Thursdays 630-730pm

UCF Christmas Party – THIS Saturday
8pm-2am
Silver Hammer Studios (Across from Fillmore) – 817 Hamilton St.,
Charlotte, NC 28206

 

 


CF WOD December 9

Strength: Back Squat 10-10-10

WOD: “Stairway to Heaven”
Up Ladder 7:
Power Snatch (95/65)
Burpees
(3/3, 6/6, 9/9, 12/12…)


recovery7 Things You May Be Doing That Impair Workout Recovery

Stress – Exercise is a potent stressor, and that’s why it works so well: by encountering and overcoming the stress of a heavy squat, or a sprint uphill, or an arduous hike, our fitness improves to make the next encounter a little easier. Unfortunately, dealing with any kind of stress diverts valuable manpower away from workout recovery.

More Workouts – Sometimes, people get the funny notion that the benefits of exercise accrue as you exercise – in real time. These people often assume that more is always better, and that a surefire way to get lean and fit is to cram as much exercise into your schedule as humanly possible, because it’ll only make you fitter. Fitness accrues after workouts and during recovery. You don’t get stronger, faster, and fitter working out. You get stronger, fitter, and faster recovering from working out. As a general rule, the harder the workout, the longer the recovery period required.

Excessive Calorie Restriction – “Eat less, move more” is the popular, inevitable refrain from fitness “experts” giving weight loss advice. They claim that reducing your calorie intake and increasing your activity will always lead to simple, easy, inevitable fat loss. And yeah, that’s one way to lose body weight, but there’s one big problem with this equation: you need calories to recover from your workouts. Not a problem if you just want to lose body mass at any cost. Disastrous, though, if you want to improve performance, get stronger, and get fitter, because you need those calories to refuel your muscles and restock your energy reserves.

Inadequate Protein – Your muscles move you, which is why no matter what type of training you do – endurance, strength, hillwalking, dancing, Zumba, Tabata skipping, competitive tag, Ultimate Frisbee, long duration room pacing – your muscles need to recover. Some workouts require less muscle recovery, sure, but every form of physical movement uses skeletal muscle. Muscle needs protein to repair itself and recover from exercise; this is perhaps the most fundamental concept in exercise recovery.

Lack of Sleep – Sleep loss doesn’t always impair performance, but it does impair recovery from exercise. Sleep debt impairs exercise recovery primarily via two routes: by increasing cortisol, reducing testosterone production, and lowering muscle protein synthesis; and by disrupting slow wave sleep, the constructive stage of slumber where growth hormone secretion peaks, tissues heal and muscles rebuild. That’s probably why sleep deprivation has been linked to muscular atrophy and increased urinary excretion of nitrogen, and why the kind of cortisol excess caused by sleep deprivation reduces muscle strength.

Nutrient Deficiencies – Active people are “living more,” which puts greater demands on the body and increases the amount of “stuff” it must do to maintain health and basic function. Since every physiological function requires a micronutrient substrate – vitamin, mineral, hormone, neurotransmitter, etc. – and physiological functions increase with exercise and recovery, active people require more micronutrients in their diet. “More of everything” is a safe bet, but there are a couple key nutrients that working out especially depletes.

Infrequent Workouts – You know this specimen: the weekend warrior. Every other weekend or so, he gets amped up and goes on a big bike ride, does a 10k, swims a few thousand meters, attempts to deadlift twice his body weight, tries to climb the local mountain, or performs some other impressive feat of human endurance/strength/pain tolerance that he hasn’t done for months. He feels great doing it and feels incredibly accomplished, but by the time Monday rolls around he’s wracked with crippling DOMS that prevents him from performing simple physical tasks like shoe-lacing and back-scratching, let alone going to the gym for an actual followup workout. Since he can’t work out – or even lift his arms over his head – it’ll be another couple weeks until he exercises again. By then, any progress he made has already disappeared. He’s back at square one.

 

Today’s Workout:
Strength:
3×10 Ring Rows
WoD:
AMRAP 10
5 KB Swings
10 Push Ups
15 Air Squats
…followed immediately by…
AMRAP 10
10 Wall Balls
20 Sit-ups
30 Lunges


Strength:
Turkish get-ups 3x3x3
WOD:
AMRAP 20
5 renegade rows
10 DB push presses
15 box jumps


CF Blog December 10

elf-1Elfed out lately? No worries – we’ve got lots of classes to get you through the holidays!!

Strength: Press 3-3-3-3

WOD: “Swinging Annie”
50-40-30-20-10
Double Unders
KB Swings (1.5/1)
Abmat Sit-ups

 

 

*Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

*Please remember to support our holiday food drive!!*

 

ENDURANCE CLASS SCHEDULE CHANGE
Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

OPEN GYM EVENING HOURS CHANGE
Wednesdays 630-730pm
Thursdays 630-730pm

UCF Christmas Party – THIS Saturday
8pm-2am
Silver Hammer Studios (Across from Fillmore) – 817 Hamilton St.,
Charlotte, NC 28206

JANUARY MEMBERSHIP SPECIALS (Offers start January 1)

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD December 10

Strength: Press 3-3-3-3

WOD: “Swinging Annie”
50-40-30-20-10
Double Unders
KB Swings (1.5/1)
Abmat Sit-ups


tryWe fear the unknown.

We worry about getting hurt – and our worries become bigger than the threat itself. Our worries prevent us from moving forward.

It comes down to the question of “Can I rely on myself?” Fearing the answer is what keeps most people in the realm of “I was gonna…”

“I was gonna try out for the team, but I didn’t think I could make the practices.”

“I was gonna apply for that job, but I wasn’t sure I had the qualifications.”

“I was gonna ask her out, but I wasn’t sure what to say.”

Think of an obstacle you’re facing, a painful step on the path to achieving a cherished goal.

Overcoming this obstacle won’t be easy. And you know that.

So you’re probably planning to attempt it sometime in the abstract future. Ya know. When conditions are perfect.

Now, what would happen if you stopped lying to yourself?

What would happen if you stopped telling yourself “I’ll start Monday”? Because those Mondays always come and go, along with another set of rationalizations.

What if you just took the step you need to take right now? What if you just dove in?

You might learn that in the middle of the maelstrom, pain is irrelevant. Fear is irrelevant.

There is always a way through – and you can find it.

The only failure is not to try.

 

Today’s Workout:
Strength:
Turkish get-ups 3x3x3
WOD:
AMRAP 20
5 renegade rows
10 DB push presses
15 box jumps


Run – 8 x 400m


CF Blog December 11

Strength: Power Clean 1RMphoto (12)

WOD: T. Rice Conditioning Test
(3) 300yd Shuttle Runs
*split up as (6) 50yd shuttles
*rest 5 minutes btwn efforts
*goal is under 60 seconds

Post WOD: Group Stretch/Foam Roll

 

Holiday Special!!

All Tees and Tanks are on sale for $20!!!!
UCF Baseball Hoodies $25Displaying photo.JPG

*Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

*Please remember to support our holiday food drive!!*

ENDURANCE CLASS SCHEDULE CHANGE
Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

OPEN GYM EVENING HOURS CHANGE
Wednesdays 630-730pm
Thursdays 630-730pm

UCF Christmas Party – THIS Saturday
8pm-2am
Silver Hammer Studios (Across from Fillmore) – 817 Hamilton St.,
Charlotte, NC 28206

JANUARY MEMBERSHIP SPECIALS (Offers start January 1)

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD December 11

Strength: Power Clean 1RM

WOD: T. Rice Conditioning Test
(3) 300yd Shuttle Runs
*split up as (6) 50yd shuttles
*rest 5 minutes btwn efforts
*goal is under 60 seconds

Post WOD: Group Stretch/Foam Roll


12.11.13: Duathon

53414_Nike_XC_Nationals_204

12.11.13: The Pit @ 6am

WOD For Time:
2 Mile Run
4k Row

1 part run, 1 part row, this is our version of a Duathon. We’re going longer than usual for this one. The goal is to go hard on both. If you run a 14:00 2 mile, then you would want to be within a 14:20 for the run. And if you typically row an 8:00 2k, then you want to be under 16:40 for the row portion.

Photo: Alexa Efraimson won the NXN High School Cross Country National Championship on Saturday in what some claim is one of the best HS female races of all time. Alexa shockingly surged past the two leaders over the 400m to claim the title.


eat3 Questions to Sort Out Your Diet

1. Is it healthy?

2. Is it sustainable?

3. Does it empower you or enslave you?

However, before we get to answering those 3 simple questions, there is one major concept critical to our success…

Diet vs Lifestyle…

When we think about your diet, we really need to think long term. Nobody wants to put in all of the effort required to shed a large amount of fat, only to see some, all, or more than all of it regained.

Until we realize that there was something about our previous lifestyle that created our excess weight, we may be tempted to do a short-term “diet” so that we can drop the weight and get back to “normal.”

But our old “normal” is what accumulated the excess fat in the first place! So, we need to start out by realizing that the old “normal” must be replaced. We don’t need a “diet”. We need a “lifestyle” conducive to maintaining or desired level of fitness.

Keep the idea of finding a new lifestyle in mind as we discuss the following three questions to ask about a potential diet plan:

 Is it healthy?

On some basic level, we all know that it is not really healthy to starve or eat junk food. We’ve heard for years the benefits of eating a well-balanced diet with a wide variety of fruits, veggies, and protein sources. Sure, there is a lot of conflicting information about what is best.

Really, humans are well-suited to eat almost anything that does not eat us first. While there is a difference between what we can eat to survive and what we should eat to thrive, the ideal ranges are broader than most care to admit.

Taken with the realization that each of us is unique, there is no single ideal plan for everyone. But, there are plans that are so restrictive that they can easily be excluded as a realistic lifestyle options.

Cabbage soup and nothing else? All you can eat grapefruit? The Twinkie diet? Such gimmicks might allow you to trim calories and drop weight for a few days, but you cannot thrive long term when restricting yourself to single foods.

While it is beyond the scope of this article to detail what is and is not healthy eating, I do want to point out one more important point: The likelihood of failing to get essential nutrients increases when we eat less food.

Taken to the absurd extreme, if we eat nothing, we are certain to be missing out on all essential nutrients. Knowing this, we should seek to make our reduced quantity of food possess as much nutrition as possible. In other words, the best fat loss foods are nutrient dense having a lot of nutrition for very few calories.

Takeaway: A good fat loss plan allows/encourages a wide variety of nutrient dense foods to sustain health.

Is it sustainable?

Can you live like this for the rest of your life? More importantly, can you enjoy living like this for the rest of your life? Will power and motivation have a way of coming and going. If your fat loss plan forces you to eat things you dislike and prevents you entirely from enjoying foods you do like, then when your will power and motivation fade, so too will your adherence to your fat loss plan.

When it comes to food selections, I’ve found a useful test. While they may not necessarily be enjoyed much at first, good foods seem to become more desirable the longer we keep eating them. After a few months you’ll probably even be surprised at the healthy foods you start to crave, like fresh veggies or avocados! The opposite is also true. If your plan involves consuming a particular product day after day after day, you may grow to dislike that product. What then?

Takeaway: A good fat loss plan can be enjoyably followed to one degree or another for the rest of your life.

Does it empower you, or enslave you?

This last one is a biggie: Picking a Nutrition Plan – Freedom or Slavery?

Special Meal Replacement shakes: What happens when you get sick of them?

Prepackaged diet center foods: What happens when your finances run low or you decide you’d rather not buy all of your foods from a single company?

Diet Pills: Even if they worked, how many bottles will it take to stay the course forever?

Liposuction: Sure it removes some of what has accumulated, but it does nothing to prevent it coming back.

Bariatric surgeries (Bypass, reduction, sleeve, etc.): All require consuming smaller meals – so why not just do small frequent meals without the surgery?

To me, any plan that does not equip me to sustain a lifelong healthy nutrition and exercise program is NOT a sustainable lifestyle plan. Assume someone eventually does invent that “magic pill.” If that is your path to fitness, then you become a slave to that product. What if the price doubles, triples, or worse? What if the FDA finds a problem and halts production? Worse, what if that unintended side effect impacts your health?

Rather than becoming dependent on some company or product, look for plans that empower you to chart your own lean and healthy destiny.

Takeaway: A good fat loss plan provides you with the knowledge and freedom to chart your own course without reliance upon any pill, product, or potion.

 

Today’s Workout:
Run – 8 x 400m


WoD1: 21-15-9 KB Swings, Sit Ups, Box Jumps +250m Row each Round
WoD2: 3x 10 Cal AirDyne, followed by Down and Back Prowler Push


CF Blog December 12

Strength: Front Squat 3-3-3-3IMG_0748

WOD: AMRAP 12
7 DB Thrusters (45/30)
7 Ball Slams (30/20)
250m Row

 

The UCF Annual Christmas Party is THIS SATURDAY!!
8pm-2am Silver Hammer Studios (Across from Fillmore)
Please make sure you RSVP to the EVITE!

Speaking of…

For those planning on imbibing all of the wonderful beverages that will be available, here are some tips from Mark’s Daily Apple on how to make your post-party Sunday morning a bit more pleasant. 😉

Basic Preventive Measures

There are some tried and trued methods of preventing hangovers from even occurring in the first place. Depending on your sensitivity to liquor (and, possibly, the congener levels in your drink of choice), you can usually avoid most hangover related problems by following some basic guidelines:.

  • Drink until you’re buzzed, then stop. Drink, but avoid drunkenness. Let your glutathione catch up with your acetaldehyde.
  • Drink water with your alcohol. Have a glass handy throughout the night. If you order a drink from the bartender, get a water with it and slam it down before your sip your liquor. This should help keep you hydrated. Even better – sprinkle a bit of mineral-rich sea salt in the water to provide electrolytes.
  • Eat before you drink. An empty stomach makes for a cheap drunk, yeah, but also a bad morning.
  • Eat while you drink. Something fatty, like a rich cheese, is perfect, especially with wine. An old trick in certain Mediterranean countries is to take a big spoonful of olive oil before a night of drinking.
  • Drink two large glasses of water immediately before bed. Again, add sea salt for the electrolytes. You can also drink Pedialyte or coconut water for added electrolytes. Even if you’ve overdone it with the drinks, slamming the fluids before bed can mitigate the worst of what’s to come.

More Advanced Preventive Measures

Mitigation

You can’t always avoid hangovers. For some, they are inevitable, along with death and taxes. If you’ve got a hangover, here are the basic ways to improve your situation, and I won’t mention the stuff annoying people always suggest, like “time” or “prevention” (however accurate they may be).

  • Take an aspirin. It’s a basic anti-inflammatory that’s safe and relatively effective.
  • Drink coffee, which can actually reduce the swelling of blood vessels in the head that may be causing your headache. It’s good for fatigue, too, and its reputation as a diuretic is highly exaggerated.
  • Drink bone broth, which provides electrolytes and minerals.
  • Drink something with electrolytes. Make the Primal electrolyte-enhanced beverage or drink the original: coconut water.
  • Exercise. It may be the furthest thing from your mind, but a healthy bout of sweaty, intense activity (it could be anything, really) always seemed to help me deal with the aftermath. Keep it brief and intense.
  • IV electrolyte drip. I’ve heard tales of nurses hooking themselves up to IV drips after a wild night and being right as rain after a few minutes. I’m sure it works, but how many of us have access to IV drips?
  • Eat eggs, which are high in cysteine – think NAC. Although NAC is far more effective as a preventive measure, it appears to have some efficacy after the hangover has been established, too. NAC supplementation may work here, too, but I’ve also heard that it makes the hangover worse for some people. Exercise caution and see what works for you.
  • Eat coconut, which is also high in potassium. If you’ve got a raging hangover, you’re probably low in potassium.

Continue reading here…


CF WOD December 12

Strength: Front Squat 3-3-3-3

WOD: AMRAP 12
7 DB Thrusters (45/30)
7 Ball Slams (30/20)
250m Row


Random Notes - DEC


Partner WOD (split reps as needed)
1000m Row (partners row 250m at a time while other holds KB in “goblet squat” position, sharing rower)
100 Burpees
100 OHWL
200 Jump Rope Singles
100 Push Ups
100 Squats
1000m Row (partners row 250m at a time while other holds KB in “goblet squat” position, sharing rower)


CF Blog December 13

Strength: Romanian Deadlift 5-5-5IMG_0790

WOD: “Juggernaut”
21-15-9
HSPU
C2B Pull-ups
400m Run after each round

 

We have some fabulous updates about our holiday party, so take note!

Holiday Cheer and Good Eats:
There will be plenty of holiday cheer (i.e, liquor, beer, and wine) as well as some delicious modPALEO snacks provided at the party, so all you have to bring is yourself.

Fun Beats:
We will have our very own DJ Cleer on the 1s and 2s dropping knowledge.

And Cool Treats!
Get ready for some fun because in addition to dancing and drinks, there will be a photo booth, a bounce house, and a bungee run.  AND…a mechanical bull from 10pm to midnight.

Dress:
Wear whatever you are most comfortable in – jeans, tacky Christmas vests, dresses – no doubt we will see a bit of everything on Saturday night!  Although, we do recommend that if you want to try your hand on the mechanical bull or hit up some bounce house action, you may want to bring appropriate clothing to change into!

Entrance:
The entrance to the party is located across the street from the Filmore.  We will have some Christmas lights adorning the door so you know where to go…or you can just keep your eyes out for LB’s white jeep 🙂  *Parking is free!

Safety First:
If you decide to drink, we want you safe and training in 2014, so please take a cab if you don’t have a DD.

As we have done the past couple of years, if you do take a cab Saturday night, please let us know how much it cost you and we will take that off of your January membership dues.  So not only do you get a huge party with free drinks and snacks but you also get a free ride if you don’t have a DD!!

Also this year, 2nd String Santa is donating their promo code to use Uber transportation – this is a great company and if you haven’t tried them yet, the first ride is free!!!.   The code is 2NDSTRING2013

Coolest gym in America?  Yup.  That’s us.

***

The 12 WODs of Christmas…

The Holiday season is wonderful, but it can also be pretty hectic and stressful.  Between traveling, shopping, and having kids home on break, getting to the gym may not always be an option.

But you don’t have to throw in the towel and put off your fitness until the New Year.  There is hope!  We’ve got 12 days of workouts for you that are sure to keep you healthy and active through the season!  I must stress though, the key ingredient to success with these workouts is INTENSITY.  They’re short so hit them hard.

The beauty of these workouts is that minimal equipment is required – just some sneakers.  Got a jump rope?  Awesome.  Pack it.  This invaluable resource is the easiest piece of equipment to tote around.

No rope?  No problem.  Anytime you see double-unders listed in a workout, swap them out for half the amount of tuck jumps.  You’re welcome.

Day one, let’s start it off right.  These two gems are by far my favorite travel WODs to date.  Nothing gets my heart racing quite like the double-under/burpee couplet.

1)
Try either:

50 double unders
25 burpees
40 double unders
20 burpees
30 double unders
15 burpees
20 double unders
10 burpees
10 double unders
5 burpees

or

12 min AMRAP
10 burpees
25 double unders

The next 11 WODs feel to go in order or mix up as you see fit – just be careful of targeting the same muscle groups multiple days in a row!

2)
Tabata 8 rounds of 20 sec on, 10 sec off of each exercise
air squat
push-up
tuck jumps
sit-up

3)
5 rounds
5 burpees
10 jumping lunges (alternating legs)
1 shuttle run (10 meters, 20 meters, 30 meters)

4)
200m run
rest 30 sec
400m run
rest 1 min
600m run
rest 2 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run

5)
Deck of Cards WOD!
Assign a movement to each suit, and each time you flip a card, do the number of that movement as indicated – face cards and Aces = 10 reps
ex.
Spades – Sit-ups
Diamonds – Star Jumps
Clubs – Mountain Climbers
Hearts – Burpees (because you LOVE ‘em!)

6)
50-40-30-20-10
Push-ups
Walking Lunges

7)
5 rounds
400m run
20 burpees

8)
400m walking lunge…spice it up and finish with a 200m burpee-broad jump…oh yes!

9)
“Annie”
50-40-30-20-10
Double Unders
Sit ups

10)
Run 1 mile, every minute on the minute do 10 burpees

11)
For Time:
100 Push-ups
*every time you break, sprint 50 yards

12)
100 burpees for time!

I’m sure you’re sitting here asking yourself, “why so many burpees?”  Well equipment or not, no other exercise gives you more bang for your buck – you will build strength, speed and stamina over these 12 days – I promise!

Hope everyone enjoys a safe, healthy and wonderful holiday season!

 


CF WOD December 13

Strength: Romanian Deadlift 5-5-5

WOD: “Juggernaut”
21-15-9
HSPU
C2B Pull-ups
400m Run after each round


IceCream

Roasted Peach and Lemon Thyme Ice Cream

Ingredients

  • 3 large peaches
  • 1 tablespoon honey
  • 1 13.5 ounce can full-fat coconut milk
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
  • 2 tablespoons roughly chopped lemon thyme*
  • 2 egg yolks

Instructions

  1. Preheat oven to 400 degrees F
  2. Cut the peaches in half, remove the pits and place in a roasting pan, cut side up. Drizzle with 1 tablespoon of honey and roast until soft, 30-40 minutes. Let cool completely and peel the skins off the peaches. Smash the peaches with a fork or potato masher – no need to puree fine. Cover and refrigerate.
  3. In a medium sauce pan, combine the coconut milk, honey, vanilla and lemon thyme and bring to barely a simmer. Remove from the heat.
  4. In a separate bowl, whisk the egg yolks until frothy.
  5. Pour about a fourth of the hot coconut milk mixture into the egg yolks, whisking constantly. Then pour the combined egg yolk/coconut mixture back into the saucepan with the rest of the coconut milk mixture.
  6. Bring the sauce to a simmer and cook,
    while whisking, until somewhat thickened – about 5 minutes. Remove from the heat and cool for a few minutes.
  7. Strain the custard through a fine sieve to remove the thyme and any lumps.
  8. Refrigerate custard until completely cooled. Alternatively, you can use an ice bath to cool the custard off even faster before refrigerating.
  9. Once they are both chilled, add the peaches into the custard base and process the ice cream according to your ice cream maker manufacturer’s instruction.
    Freeze until set.

 

Today’s Workout:
Partner WOD (split reps as needed)
1000m Row (partners row 250m at a time while other holds KB in “goblet squat” position, sharing rower)
100 Burpees
100 OHWL
200 Jump Rope Singles
100 Push Ups
100 Squats
1000m Row (partners row 250m at a time while other holds KB in “goblet squat” position, sharing rower)


12.14.13: Back to the Track

Screen Shot 2013-12-13 at 1.57.19 PM

12.14.13: AG Track @ 9:30

WOD:
4 Rounds
800m Run (rest 3:00)
400m Run (rest 3:00)
Then,
Finish with 800m Run

This is the workout that NXN Champion, Alexa Efraimson, ran leading up to the her amazing come from behind victory. We are giving ample rest after each run, so you will want to hit each of these at a hard pace. But you’ll also want to maintain consistency across the board. Meaning, you want to keep at the same mile pace for the 800 as the 400, and you want to be within :03 on the 400’s and within :05 on the 800’s. The last 800 should be your best effort.

The above video is of James Gallaugher, a 13-year-old Australian schoolboy, that just beat the 200m record for 13 year olds that was previously held by none other than Usain Bolt. The video is a relay race he was in where he overcame a 20m deficit in 100m to take the victory for his team.


CF Blog December 14

WOD: “Filthy Fifty”unnamed
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 K2E
50 Push Presses (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

We have some fabulous updates about our holiday party, so take note!

Holiday Cheer and Good Eats:
There will be plenty of holiday cheer (i.e, liquor, beer, and wine) as well as some delicious modPALEO snacks provided at the party, so all you have to bring is yourself.

Fun Beats:
We will have our very own DJ Cleer on the 1s and 2s dropping knowledge.

And Cool Treats!
Get ready for some fun because in addition to dancing and drinks, there will be a photo booth, a bounce house, and a bungee run.  AND…a mechanical bull from 10pm to midnight.

Dress:
Wear whatever you are most comfortable in – jeans, tacky Christmas vests, dresses – no doubt we will see a bit of everything on Saturday night!  Although, we do recommend that if you want to try your hand on the mechanical bull or hit up some bounce house action, you may want to bring appropriate clothing to change into!

Entrance:
The entrance to the party is located across the street from the Filmore.  We will have some Christmas lights adorning the door so you know where to go…or you can just keep your eyes out for LB’s white jeep 🙂  *Parking is free!

Safety First:
If you decide to drink, we want you safe and training in 2014, so please take a cab if you don’t have a DD.

As we have done the past couple of years, if you do take a cab Saturday night, please let us know how much it cost you and we will take that off of your January membership dues.  So not only do you get a huge party with free drinks and snacks but you also get a free ride if you don’t have a DD!!

Also this year, 2nd String Santa is donating their promo code to use Uber transportation – this is a great company and if you haven’t tried them yet, the first ride is free!!!.   The code is 2NDSTRING2013

Coolest gym in America?  Yup.  That’s us.

 


CF WOD December 14

WOD: “Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 K2E
50 Push Presses (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders


CF Blog December 15

Strength/Skill: Goat Work 15 minutesIMG_0786

WOD: 3 Rounds
400m Run
10 Ring Dips
20 Two Hand DB Bent Over Rows (45/30)
30 Abmat Sit-ups
40 Air Squats
1 Rope Climb


CF WOD December 15

Strength/Skill: Goat Work 15 minutes

WOD: 3 Rounds
400m Run
10 Ring Dips
20 Two Hand DB Bent Over Rows (45/30)
30 Abmat Sit-ups
40 Air Squats
1 Rope Climb


Strength:
6x Prowler Push
WOD:
AMRAP 12
7 burpee box jumps
14 wall balls
21 sit ups
Cash Out:
5x wall walks


CF Blog December 16

Strength: Snatch 1-1-1-1-1-1-1 (do 1 rep every 2 mins)photo (13)

WOD:
2 Rounds of:

4 min AMRAP
20 Wall Balls
250m Row

Right into

4 min amrap
15 pushups
30 Double Unders

repeat

*16 minutes straight of rotating 4 minute couplets
*score is total rounds

 Momma’s Quote of the Week: “A little thought and a little kindness are often worth more than a great deal of money.”—John Ruskin

**Food Drive**

This is our last week for the food drive and our donation bin is looking pretty sad.  Please think about grabbing a few extra items at the grocery store to help make our drive a success!!  This food is going to help people right here in our own community!!  Thank you to all who have already donated!

This is awesome – the Paleo Diet has made its way into the NBA and boasting fantastic results!!  Check out Ken Berger’s article from CBSSports.com:

Nutrition in the NBA; Part II: Paleo diet takes hold for myriad reasons

December 12, 2013

The Paleo diet keeps 38-year-old Ray Allen feeling and looking fit and trim. (USATSI)The Paleo diet keeps 38-year-old Ray Allen feeling and looking fit and trim. (USATSI)

This week, CBSSports.com’s three-part series on nutrition in the NBA will explore players from Dwight Howard and Derrick Rose to Blake Griffin and Ray Allen who’ve adopted similar nutritional approaches to achieve a variety of goals. In Part II, players discuss their experience with the caveman diet.

As urban legend would have it, Rod Strickland was perhaps the NBA’s most famous dieter. His pregame ritual included shoveling pizza and hot dogs into his stomach, the unfortunate contents of which often would be sent in reverse during games.

NBA players have come a long way since those days. Sure, you will still find your share of chicken fingers, cheese fries and nachos in the locker room. But you will also find gluten-free pasta, kale chips, fresh fruit and plenty of leafy greens – enough healthy food to make Strickland’s stomach turn.

NBA NUTRITION SERIES: PART I

Lessons learned in L.A. helped Dwight Howard

For various reasons, players from different walks of the NBA life are making dramatic changes to their diets in the hopes of achieving their goals. In the case of Ray Allen, it’s trying to squeeze a few more 3-pointers out of his 38-year-old body. For 24-year-old Blake Griffin, it’s laying the foundation for a long, productive career. For Derrick Rose, 25, it’s the recurring nightmare of bolstering his body to recover from injury.

They all have slightly different approaches with the same purpose: to enhance health and performance through food. It’s a concept that makes too much sense, but one that players and teams have long ignored, thus neglecting the enormous wealth stored in the most important asset they have: their bodies.

Ray Allen’s quest for longevity

“I think guys are becoming more aware,” said Allen, who began following a modified Paleolithic diet after the Heat won their second straight NBA title in June. “… When you start eating the salads and the proteins and fruits – in Whole Foods, I kill the fruit and vegetables section – you just feel so much fresher and cleaner.”

A Paleo-what? The Paleolithic diet — Paleo, for short — involves eating like our caveman ancestors did: lean meats, wild-caught fish, vegetables, nuts and seeds, some fruit, little starch and no sugar or processed foods. Its proponents call it the “anti-inflammatory diet” on the theory that avoiding processed carbs and sugars decreases inflammation in the body — the kind that causes joint pain and the kind that a growing number of medical authorities believe contributes to heart disease, obesity and diabetes.

After the Heat beat the Spurs in the Finals – in large part due to Allen’s clutch 3-pointer late in Game 6 — Allen felt depleted, achy and believed he’d become dependent on anti-inflammatory medication just to get onto the floor. Then 37, the NBA’s career 3-point leader had just completed his 17th season. A model of health, fitness and preparation, Allen felt his body finally rebelling against him. And he didn’t like it one bit.

“My mentality was that I’m burning so much, I need the sugar and I need carbs,” Allen said. “But toward the end of the year, I remember being on anti-inflammatories and my body always felt like I was hopped up on drugs just to decrease the inflammation.”

Allen’s wife told him about the Paleo diet and its purported anti-inflammatory properties. He studied it, asked questions, and resolved to start it on July 1, but couldn’t wait. Allen took the Paleo plunge on June 26, six days after the Heat closed out the Spurs in Game 7.

“I cut everything out, and within three weeks I lost 10 pounds,” Allen said. “I stuck with it all summer long and learned to eat even cleaner.”

Allen confronted his one dilemma with the program once training camp began. With his activity level ramped up — practices, weightlifting sessions, the endless shooting he does to hone his craft — he began to feel depleted. So he did something that even one of the world’s top proponents of the Paleo diet acknowledges is OK for athletes with a high activity level: He increased his consumption of carbs.

“That’s absolutely what needs to be done,” said Robb Wolf, a biochemist, author of the New York Times best-seller, “The Paleo Solution” and a student of Paleolithic nutrition expert Loren Cordain.

“When you start looking at any type of high-level athlete, they need a lot of carbs to be able to function optimally – potatoes, some sweet potatoes, some white rice,” Wolf said. “That’s spot on to make this thing work.”

Wolf works most often with people who are sick and obese, and those with type II diabetes and/or other metabolic diseases are best served by a strict Paleo diet with very little starch and no dairy, he said. But professional athletes and members of the military are equally motivated to try the Paleo lifestyle for optimal health, and there’s more than one way to do it.

“If they do something that improves their recovery, they feel a little better, their cognition is a little better, their fine motor skills are maintained and they’re able to train a little bit harder or a little more often,” Wolf said. “They just don’t get so beaten down.”

Read entire article here…


CF WOD December 16

Strength: Snatch 1-1-1-1-1-1-1 (do 1 rep every 2 mins)

WOD:
2 Rounds of:

4 min AMRAP
20 Wall Balls
250m Row

Right into

4 min amrap
15 pushups
30 Double Unders

Right back into

*16 minutes straight of rotating 4 minute couplets
*score is total rounds


exercise
Back To Basics… Sometimes, our desire to get as ripped, huge, fast, or strong as possible is so overpowering that we forget to take a step back and critically review what we’re doing. Basics, you ask? What basics? I’m talking about the simple building blocks of fitness success. They’re easy to forget in lieu of the latest and greatest fitness craze that hits the scene. Now is the time to remember them. These tips might seem simplistic and elementary, but they’re important for any trainee to revisit and utilize.


1. Have Fun. If you’re not having fun with your fitness, it’s easy to lose interest.
2. Set Goals.  Maybe you want to fit into a smaller dress size, decrease your body fat percentage, cut your mile time, or set a new lifting PR. Well, set a goal, map out a plan, and get to it!
3. Drink Enough Water. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
4. Eat Your Protein. While exact daily protein requirements vary by individual and goal, you need enough to maintain and build lean muscle mass. A diet this rich in protein will help you feel fuller for longer while refueling your muscles post-workout.
5. Eat Your Veggies. Adding vegetables to most meals brings fiber, vitamins, antioxidants, and minerals to your diet, and will help keep you full for a longer period of time.
6. Plan Your Meals. When it comes to meals, don’t be caught off-guard. The more you can plan ahead, the better.
7. Sleep Sufficiently. Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery.
8. Push Yourself. Break out of boredom by challenging yourself in new ways. Don’t just set up camp in your usual spot and cruise… add more weight, cut down on “rest”, embrace the grind.
9. Embrace the Weights. Resistance training increases your metabolism by building lean muscle. The more muscles you have, the more calories you burn. More muscle and less fat means you’ll strengthen, tighten, shape, and “tone” your entire physique.
10. Stay Consistent. None of this information will be of much value if it’s not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results. It’s that simple. There’s no replacement for consistent time under the bar, so get after it!


Today’s Workout:
Strength:
6x Prowler Push
WOD:
AMRAP 12
7 burpee box jumps
14 wall balls
21 sit ups
Cash Out:
5x wall walks


400m Run
12-9-6-9-12
Clapping Push Ups
Jumping Squats
400m Run

Cash Out/Core Work: 30 sec ea. for 3 Rounds: L side plank + vertical scissors + R side plank + flutter kicks, rest 30 sec (knees to chest)

CF Blog December 17

Strength: Weighted Dips 5-5-5IMG_0770

WOD:
4 Rounds of:
40sec on 20 off
Deadhang Pullups
Abmat Sit-ups
KB Swing (1.5/1)
Burpees

*for this wod you will do 40sec of deadhang 20 rest then 40sec of KBS 20sec
rest etc.

*score is total reps

POST WOD GROUP STRETCH

Holiday Special!!

All Tees and Tanks are on sale for $20!!!!
UCF Baseball Hoodies $25Displaying photo.JPG

*Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

*Please remember to support our holiday food drive!!*

 

ENDURANCE CLASS SCHEDULE CHANGE
Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

OPEN GYM EVENING HOURS CHANGE
Wednesdays 630-730pm
Thursdays 630-730pm

JANUARY MEMBERSHIP SPECIALS (Offers start January 1)

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD December 17

Strength: Weighted Dips 5-5-5

WOD:
4 Rounds of:
40sec on 20 off
Deadhang Pullups
Abmat Sit-ups
KB Swing (1.5/1)
Burpees

*for this wod you will do 40sec of deadhang 20 rest then 40sec of KBS 20sec
rest etc.

*score is total reps

POST WOD GROUP STRETCH


workout

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.

 

Today’s Workout:
400m Run
12-9-6-9-12
Clapping Push Ups
Jumping Squats
400m Run
Cash Out/Core Work: 30 sec ea. for 3 Rounds: L side plank + vertical scissors + R side plank + flutter kicks, rest 30 sec (knees to chest)


WoD: 20min AMRAP
5 Burpees
10 Ball Slams
15 Lunges (w/ball)
Shuttle Sprint (+1 light pole every round)
Cash Out: Tabata Russian Twists


12.18.13: Nonstop Action

moonwalk

12.18.13: The Pit at 6am

WOD: Nonstop

Think of it as nonstop athletic conditioning and endurance. We’ll do a little bit of everything. But you won’t know what to do until your told. And you’ll do it nonstop. You rest when you need to, but there is no set rest. We’ll be inside and outside, jumping and running, pushing and pulling. It’s nonstop action.


CF Blog December 18

Strength: Bent Row 7-7-7photo (14)

WOD:
3 rounds
400m run
3 (135/95) OHS
6 (135/95) Power Clean
9 (135/95) Push Press

 

 

Holiday Special!!

All Tees and Tanks are on sale for $20!!!!
UCF Baseball Hoodies $25Displaying photo.JPG

*Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

*Please remember to support our holiday food drive!!*

 

ENDURANCE CLASS SCHEDULE CHANGE
Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

 

OPEN GYM EVENING HOURS CHANGE
Wednesdays 630-730pm
Thursdays 630-730pm

 

JANUARY MEMBERSHIP SPECIALS (Offers start January 1)

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD December 18

Strength: Bent Row 7-7-7

WOD:
3 rounds
400m run
3 (135/95) OHS
6 (135/95) Power Clean
9 (135/95) Push Press


foodIt’s almost impossible to go to the market without coming back with something in a box, bag, can or jar. The simplicity of eliminating steps in preparing our food is now commonplace. We cut corners because food manufacturers make it so unbelievably easy and cheap to do so. Certainly some processed foods are safer than others, and most of us recognize how truly lucky we are to have so many options at our fingertips. And that’s just the point: When we change our food habits, we change the world.

It may seem as if processed food only affects our health, but there’s a much bigger impact…and all the more reason for us to cut processed foods out for good. Need a little motivation in making the shift to a truly whole foods diet? Here are 101 reasons to stop eating processed foods…forever.

 

Today’s Workout:
WoD: 20min AMRAP
5 Burpees
10 Ball Slams
15 Lunges (w/ball)
Shuttle Sprint (+1 light pole every round)
Cash Out: Tabata Russian Twists

 

 


2000m Run + 100 Squats + 2000m Run


CF Blog December 19

WOD: Team WODphoto-20
Teams of 2
800m Run
80 Wall Balls
70 Ball Slams
60 Pushups
50 Abmat Situps
40 One arm KB Swing (1.5/1)
30 Pistols
20 HSPU
10 MU
800m Run

 

 

Training Safe – the Deadlift

It’s always exciting to push yourself towards new PRs, especially in lifting movements, but sometimes that excitement can pose some safety concerns – especially with a movement like the deadlift, which holds the potential to move a significant amount of weight. Remember that if your focus is moving weight over proper form, the reality of an injury becomes not a factor of if, but when.

When done correctly, the deadlift – or the “healthlift” – is one of the most functional movements that we do in CrossFit (think of the countless objects that we lift on a daily basis), and by far one of the most effective means of building pure strength.

So let’s take a look at some common deadlift faults and how to fix them so that you can be on your way toward an injury-free PR.

First thing’s first:

Shoes – although CrossFit has helped to make weightlifting shoes wildly popular, deadlift day is not the day to rock your new olys.  Nor do you want to wear traditional running shoes.  Ideally, you want to find a shoe with the flattest sole possible – the Reebok Nanos or Chuck Taylors are perfect.  The reason for this is that traditional weightlifting shoes and running sneakers have an elevated heel, which can pitch you forward onto your toes during the lift.  Shoes with flat soles on the other hand, allow you to sit back and drive through your heels.

Set-up:

Stance– I see a lot of people setting their feet pretty wide or where they would for a squat. Not only does this wider stance impede the path of your hands and arms during the lift, it simply is not as strong of a position as setting your heels under your hips.

thThe best visual I have been given to correct this fault is to envision the leg press machine at the globo-gym – when you are under load, where do you position your feet to drive that weight away from you- farther away or closer together?  (The right answer is closer together 🙂 )

Hips – Across the board, the most common fault I see with the deadlift is that people start with their hips too high, forcing your lower back to take on the majority of the work.  This can ultimately lead to back rounding as the load increases.

Instead, think about dropping your hips and sitting into your stance a bit more, allowing your larger muscle groups – hamstrings, glutes, hips and back – to work in tandem.  Fixing this fault will not only allow you to lift more weight, but it will also allow you to lift it safely.its-all-in-the-hips

Side note, while not as prevalent as the high hip fault, some can set their hips too low.  Even though you’re using many of the same muscle groups as a squat, keep in mind this is not a squat!  Your hips should be above your knees.

Gaze – I’m not sure what it is about deadlifts that causes people to look up during the movement (praying to the deadlift gods perhaps?), but this is never a good position to be in.  Instead, try focusing on a target straight in front of you; tuck your chin and lift.

Back – Before any lift, regardless of the weight, you should always take a deep breath in and set your back.  What we are looking for is a flat back throughout the movement – keeping your lumbar curve in tact.  It is much easier to maintain this position by keeping the bar in contact with your body and driving through your heels throughout the duration of the lift.

Should your weight shift forward toward your toes or the bar get out in front of you, you will likely begin rounding your back to compensate (for a topical reference, you will look like a candy cane).  This is when most injuries occur.  So if you feel like you’re coming up on your toes or your trainer says you’re rounding your back – do not fight for that lift!  Your back will thank you.

Slack– Lastly, before you attempt a deadlift, make sure you take the slack out of the bar and SQUEEZE the weight up.  Many times I see people try to gain momentum by jerking the bar off of the floor, which in turn pulls them out of position and gets the bar out in front of them.  Which of course, turns into candy cane central (see above).

Final thought, listen to your trainer.  If he/she says your back was rounding due to x,y, or z,  scale back on weight, and work on form.

Happy lifting!


CF WOD December 19

WOD: Team WOD
Teams of 2
800m Run
80 Wall Balls
70 Ball Slams
60 Pushups
50 Abmat Situps
40 One arm KB Swing (1.5/1)
30 Pistols
20 HSPU
10 MU
800m Run


Random Notes - DEC


Today’s Workout:
2000m Run + 100 Squats + 2000m Run,

WOD:
3 People Per Team
3 Rounds of:
Run 200, then hold plank til teammate returns…
Run 200, then hold six inches til teammate returns…
Run 200, then hold bottom squat til teammate returns.


CF Blog December 20

WOD: “CrossFit Total”IMG_0788
Back Squat 1RM
Press 1RM
Deadlift 1RM

Or

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Attitude Nation is hosting a Team Fundraiser Workout to benefit the
Typhoon Haiyan Relief Fund

“Kilos for the Cause” Team Fundraiser Workout + BBQ benefiting the Typhoon
Haiyan Relief

When: 12/28/13 @12pm

Where: Attitude Nation Gym
2975 Interstate Street
Charlotte, NC 28208

Cost: Just a $5 donation to the cause

WORKOUT: Teams of 2 (1 Beauty + 1 Beast)
2 Rounds
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′ @ 62kg
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′
200m Team Run

Contact: Genie Francisco
562-773-8699
geniefran13@gmail.comHoliday Special!!

 

All Tees and Tanks are on sale for $20!!!!
UCF Baseball Hoodies $25

 *Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

 *Please remember to support our holiday food drive!!*

ENDURANCE CLASS SCHEDULE CHANGE

Wednesdays at 600am in the PIT
Saturdays at 930am @ AG Track

OPEN GYM EVENING HOURS CHANGE

Wednesdays 630-730pm
Thursdays 630-730pm

JANUARY MEMBERSHIP SPECIALS (Offers start January 1)

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD December 20

WOD: “CrossFit Total”
Back Squat 1RM
Press 1RM
Deadlift 1RM

Or

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups


Yield: Makes about 24 chocolate bites

Ingredients

Instructions

  1. Over low heat, melt together the cocoa butter and coconut oil together in a small saucepan. Off heat, whisk in remaining ingredients. The honey will separate, because it’s like trying to mix together water and oil. So now put the mixture into the fridge for about 30 minutes or until pretty solid.
  2. Now put the saucepan back over low heat for just a FEW SECONDS. Remove from heat and try to stir it. Repeat as necessary until you have a thick but combined mixture. This is the key to getting the honey and oil to combine. Do not heat the mixture until it is super liquidy because then it will separate again. This all sounds very involved but I promise it is not. It will make sense when you have it in front of you.
  3. Pour into molds and freeze or refrigerate until solid, at least a few hours. Keep in the fridge.

 

Today’s Workout:
WOD: 3 People Per Team – 3 Rounds of…
Run 200, then hold plank til teammate returns…
Run 200, then hold six inches til teammate returns…
Run 200, then hold bottom squat til teammate returns.


12.21.13: Run for the Holidays

6a00d8341bf90553ef017eeaceef44970d

12.21.13: AG Track @ 9:30am

WOD:
3 Rounds
1000m Run
– jog 200m
200m Run
– jog 400m

This workout combines a longer track interval with a shorter one. But the pace for both is roughly the same. The goal for all intervals is to run your 5k race pace. The rest is a jog. The speed of the jog does not matter, but you want to keep moving.

Rich is working on his Endurance with workouts from Crossfit Endurance guru, Brian MacKenzie. See his post: http://instagram.com/p/iApikhxX56/


CF Blog December 21

WOD: (6) 5 minute Roundsphoto
Do 5 mins each round
Round 1 – Run 400m, do 10 burpees, then with remaining time do max reps over
the box jumps (24/20)
Rest 1 min
Round 2 ¬- Row 500m do 10 burpees, then Mountain Climbers (2 steps = 1 rep)
Rest 1 min
Round 3 – Run 400m, do 10 burpees, then Toes 2 Bar
Rest 1 min
Round 4 ¬- Row 500m do 10 burpees, then  KB Swing
Rest 1 min
Round 5 – Run 400m, do 10 burpees, then Pullups
Rest 1 min
Round 6 ¬- Row 500m do 10 burpees, then  Double Unders

*Score is total reps
*total time is 35 minutes including rest

 

The UCF Barbell Series – 9 spots left!


This 4 week series will focus on building strength and confidence under the barbell.

The class will run on Thursday nights at 630pm in the PIT and will be limited to the first 21 students to sign up. 

January 9th: The Press
January 16th: The Back Squat
January 23rd: The Bench Press
January 30th: The Deadlift 

Your Coaches: 

Lance Breeden
Mike Hirst
Neil McCleery

to sign up and reserve a spot in the series 
email:
mike@ultimatecrossfit.com

This class is free for members 

CF WOD December 21

WOD: (6) 5 minute Rounds
Do 5 mins each round
Round 1 – Run 400m, do 10 burpees, then with remaining time do max reps over
the box jumps (24/20)
Rest 1 min
Round 2 ¬- Row 500m do 10 burpees, then Mountain Climbers (2 steps = 1 rep)
Rest 1 min
Round 3 – Run 400m, do 10 burpees, then Toes 2 Bar
Rest 1 min
Round 4 ¬- Row 500m do 10 burpees, then  KB Swing
Rest 1 min
Round 5 – Run 400m, do 10 burpees, then Pullups
Rest 1 min
Round 6 ¬- Row 500m do 10 burpees, then  Double Unders

*Score is total reps
*total time is 35 minutes including rest


CF Blog December 22

Strength: Deadlift EMOM for 12 mins  – 1 rep at 80%1456737_10152081883840568_1037399059_n

Or

Speed/Stamina: 2K Row (If you did the Total on Sunday you will be rowing
today)

WOD:
For total time, score includes rest minute –
2 rounds
5 Strict Press (135/95)
10 Ring Dips

Rest 1 min

21-15-9
Step Ups
Back (Hip) Extensions

*For step ups use a box where if you put one leg on top your thigh is
parallel to the floor

 *Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

 


CF WOD December 22

Strength: Deadlift EMOM for 12 mins  – 1 rep at 80%

Or

Speed/Stamina: 2K Row (If you did the Total on Sunday you will be rowing
today)

WOD:
For total time, score includes rest minute –
2 rounds
5 Strict Press (135/95)
10 Ring Dips

Rest 1 min

21-15-9
Step Ups
Back (Hip) Extensions

*For step ups use a box where if you put one leg on top your thigh is
parallel to the floor


Xmas BC WoD: 12 Days of Christmas style… 1. Prowler Push 2. Pull-ups 3. Box Jumps 4. Clean and Press 5. Sit-ups 6. Push-ups 7. Goblet Squats 8. Russian Twists 9. KB Swings 10. Lunges 11. Burpees 12.(00m) Row


CF Blog December 23

Clean 7×1 every 2 mins go up to 90%IMG_0778
3 rounds
400m run
20 OHWL 45/25
10 Ring Rows
20 Burpees
Momma’s Quote of the Week: “He who has not Christmas in his heart will never find it under a tree.”—Roy L. Smith

 

Attitude Nation is hosting a Team Fundraiser Workout to benefit the
Typhoon Haiyan Relief Fund

“Kilos for the Cause” Team Fundraiser Workout + BBQ benefiting the Typhoon
Haiyan Relief

When: 12/28/13 @12pm

Where: Attitude Nation Gym
2975 Interstate Street
Charlotte, NC 28208

Cost: Just a $5 donation to the cause

WORKOUT: Teams of 2 (1 Beauty + 1 Beast)
2 Rounds
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′ @ 62kg
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′
200m Team Run

Contact: Genie Francisco
562-773-8699
geniefran13@gmail.com

 

Holiday Special!!

 All Tees and Tanks are on sale for $20!!!!
UCF Baseball Hoodies $25

 *Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

CF WOD December 23

Clean 7×1 every 2 mins go up to 90%
3 rounds
400m run
20 OHWL 45/25
10 Ring Rows
20 Burpees

Merry Christmas and Happy Holidays

from the Bootcamp Team!!

 

xmas


CF Blog December 24

The 12 Days of Christmas1486678_10152081880325568_469337904_n

For Time:
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)

***

Have some last minute shopping to do?  

Holiday Special!!

 All Tees and Tanks are on sale for $20!!!!
UCF Baseball Hoodies $25

 *Holiday Gym Hours:*

Tuesday 12/24: 6am, 10am, 12pm, 4:30pm,6pm
Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

CF WOD December 24

The 12 Days of Christmas
For Time:
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)

12.25.13: No Christmas Class 10k

santaslide1

12.25.13

WOD: Run 10k

While we don’t have Endurance class on Christmas, you can still run. If you have the time and need to get out of the house, go for a nice 10k run.

Merry Christmas!


CF Blog December 25

OHS – 3×5photo (4)
EMOM 7mins
1 deadlift
2 Power Cleans
3 Jerks
Score is max weight
Rest 3 mins
Row max meters in 7 mins

Merry Christmas!!

 *Holiday Gym Hours:*

Wednesday 12/25: 10am class only
Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

CF WOD December 25

OHS – 3×5
EMOM 7mins
1 deadlift
2 Power Cleans
3 Jerks
Score is max weight
Rest 3 mins
Row max meters in 7 mins

CF Blog December 26

Max Effort Broad Jump1509132_10152081883945568_125431961_n
Amrap 15
5 Dead hang Pullups
10 Dynamic Pushups (explosive to get off the ground, med ball style)
15 Wall Balls

*Holiday Gym Hours:*

Thursday 12/26: 6am, 10am, 12pm, 4:30pm, 6pm
Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

In case you missed it earlier, a re-post of WODs for your holiday travels!

12 Days of WoDs

The Holiday season is wonderful, but it can also be pretty hectic and stressful. Between traveling, shopping, and having kids home on break, getting to the gym may not always be an option.

But you don’t have to throw in the towel and put off your fitness until the New Year. There is hope! We’ve got 12 days of workouts for you that are sure to keep you healthy and active through the season! I must stress though, the key ingredient to success with these workouts is INTENSITY. They’re short so hit them hard.

The beauty of these workouts is that minimal equipment is required – just some sneakers. Got a jump rope?  Awesome. Pack it. This invaluable resource is the easiest piece of equipment to tote around.

No rope? No problem. Anytime you see double unders listed in a workout, swap them out for half the amount of tuck jumps. You’re welcome.

Day one, let’s start it off right. These two gems are by far my favorite travel WODs to date. Nothing gets my heart racing quite like the double-under/burpee couplet.

1)
Try either:

50 double unders
25 burpees
40 double unders
20 burpees
30 double unders
15 burpees
20 double unders
10 burpees
10 double unders
5 burpees

or

12 min AMRAP
10 burpees

25 double unders

The next 11 WODs feel to go in order or mix up as you see fit – just be careful of targeting the same muscle groups multiple days in a row!

2)
Tabata 8 rounds of 20 sec on, 10 sec off of each exercise
air squat
push-up
tuck jumps
sit-up

3)
5 rounds
5 burpees
10 jumping lunges (alternating legs)
1 shuttle run (10 meters, 20 meters, 30 meters)

4)
200m run
rest 30 sec
400m run
rest 1 min
600m run
rest 2 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run

5)
Deck of Cards WOD!
Assign a movement to each suit, and each time you flip a card, do the number of that movement as indicated – face cards and Aces = 10 reps
 ea.
Spades – Sit-ups
Diamonds – Star Jumps
Clubs – Mountain Climbers
Hearts – Burpees (because you LOVE ‘em!)

6)
50-40-30-20-10
Push-ups
Walking Lunges

7)
5 rounds
400m run
20 burpees

8)
400m walking lunge…spice it up and finish with a 200m burpee-broad jump…oh yes!

9)
“Annie”
50-40-30-20-10
Double Unders
Sit ups

10)
Run 1 mile, every minute on the minute do 10 burpees

11)
For Time:
100 Push-ups
*every time you break, sprint 50 yards

12)
100 burpees for time!

I’m sure you’re sitting here asking yourself, “why so many burpees?”  Well equipment or not, no other exercise gives you more bang for your buck – you will build strength, speed and stamina over these 12 days – I promise!

Hope everyone enjoys a safe, healthy and wonderful holiday season!


CF WOD December 26

Max Effort Broad Jump
Amrap 15
5 Dead hang Pullups
10 Dynamic Pushups (explosive to get off the ground, med ball style)
15 Wall Balls

CF Blog December 27

4mins to get max double unders999237_10152081881300568_716040696_n
Then right into
Tabata – normal 8 rounds
Row for Calories
Ball Slams
T2B
B2B Squats

*Holiday Gym Hours:*

Friday 12/27: 6am, 10am, 12pm, 4:30pm, 6pm
Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

Attitude Nation is hosting a Team Fundraiser Workout to benefit the
Typhoon Haiyan Relief Fund

“Kilos for the Cause” Team Fundraiser Workout + BBQ benefiting the Typhoon
Haiyan Relief

When: 12/28/13 @12pm

Where: Attitude Nation Gym
2975 Interstate Street
Charlotte, NC 28208

Cost: Just a $5 donation to the cause

WORKOUT: Teams of 2 (1 Beauty + 1 Beast)
2 Rounds
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′ @ 62kg
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′
200m Team Run

Contact: Genie Francisco
562-773-8699
geniefran13@gmail.com


CF WOD December 27

4mins to get max double unders
Then right into
Tabata – normal 8 rounds
Row for Calories
Ball Slams
T2B
B2B Squats

4x4min Partner WoDs:
1 – 15 Burpees, while partner holds plank.
2 – 15 Squats, while partner holds ball overhead.
3 – 15 Ball Slams, will partner holds six inches.
4 – 15 Push-ups, will partner holds bottom squat.


12.28.13: Running to 20-14

athletics-all-weather-running-track-number-happy-new-year-fast-towards-new-year-34948884_Fotor

12.28.13: AG Track @ 9:30am

WOD
8 Rounds
200m Run
20 Lunges
14 Pushups

This is the last Endurance workout of 2013, so we’re going to mix in some track work and some conditioning in a fast-paced workout to end the year right. The goal is to maintain a consistent and hard speed on the 200m’s, while also quickly moving into the lunges and pushups. Try to stay within :03 on the 200’s with the plan to get faster on each one.

Here’s to an awesome 2014 where we all hit some new PR’s.


CF Blog December 28

For time

10 Squat clean thrusters (135/95)
20 Box Jumps (step down) 30/241468592_10152081881580568_1705475609_n
30 Abmat Situps
40 KBS (1.5/1)
50 Burpee
40 KBS (1.5/1)
30Abmat
20 Box Jumps (step down) 30/24
10 Squat clean thrusters (135/95)

***

*New Year’s Gym Hours:*

Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

 

Don’t forget today Attitude Nation is hosting a Team Fundraiser Workout to benefit the Typhoon Haiyan Relief Fund

“Kilos for the Cause” Team Fundraiser Workout + BBQ benefiting the Typhoon
Haiyan Relief

When: 12/28/13 @12pm

Where: Attitude Nation Gym
2975 Interstate Street
Charlotte, NC 28208

Cost: Just a $5 donation to the cause

WORKOUT: Teams of 2 (1 Beauty + 1 Beast)
2 Rounds
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′ @ 62kg
10 Deadlifts @ 102kg (Beast)
Partner Carry 40′ @ 70kg
10 Deadlifts @ 62kg (Beauty)
Partner Carry 40′
200m Team Run

Contact: Genie Francisco
562-773-8699
geniefran13@gmail.com


CF WOD December 28

For time
10 Squat clean thrusters (135/95)
20 Box Jumps (step down) 30/24
30 Abmat Situps
40 KBS (1.5/1)
50 Burpee
40 KBS (1.5/1)
30Abmat
20 Box Jumps (step down) 30/24
10 Squat clean thrusters (135/95)

CF Blog December 29

BS 5×3 @75-80% (max % is 80, do not go heavier)1486900_10152081883890568_283719261_n
Then 10 mins of HS walking skill work
Team WOD –
40ft of HS walk (20ft each)
60 ball slams
60 wall balls
100 mountain climbers
60 ball slams
60 wall balls

CF WOD December 29

BS 5×3 @75-80% (max % is 80, do not go heavier)
Then 10 mins of HS walking skill work
Team WOD –
40ft of HS walk (20ft each)
60 ball slams
60 wall balls
100 mountain climbers
60 ball slams
60 wall balls

BC WOD 12/30

(@theMet) MONDAY> Speed:
10 Ramp Sprints
WoD: 3 Rounds
10 bird dogs
20 burpees
30 walking lunges
40 kayaks


CF Blog December 30

Strength: Weighted Pull-ups 5-3-3, Weighted Dips 5-3-3photo-21

WOD: (from 6/7/11)
800m Run
25 Abmat Sit-ups
25 Air Squats
25 KB Swings (1.5/1)
400m Run
25 KB Swings (1.5/1)
25 Air Squats
25 Abmat Sit-ups
800m Run

Momma’s Quote of the Week: “Write it on your heart that every day is the best day in the year.”—Ralph Waldo Emerson

 

*New Year’s Gym Hours:*

Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

***

The UCF Barbell Series – still spots left!


This 4 week series will focus on building strength and confidence under the barbell. 

The class will run on Thursday nights at 630pm in the PIT and will be limited to the first 21 students to sign up. 

January 9th: The Press
January 16th: The Back Squat
January 23rd: The Bench Press
January 30th: The Deadlift 
Your Coaches: 

Lance Breeden
Mike Hirst
Neil McCleery

to sign up and reserve a spot in the series 
email:
mike@ultimatecrossfit.com

This class is free for members 

 


CF WOD December 30

Strength: Weighted Pull-ups 5-3-3, Weighted Dips 5-3-3

WOD: (from 6/7/11)
800m Run
25 Abmat Sit-ups
25 Air Squats
25 KB Swings (1.5/1)
400m Run
25 KB Swings (1.5/1)
25 Air Squats
25 Abmat Sit-ups
800m Run


MONDAY 12/30

“Although we’ve come to the end of the road…”

2013 is almost over. As such, let’s start looking forward… here are a few notes about what’s coming up and what to expect from BC in 2014.

1. Scheduling: Mondays at the Met. Thursdays in the Pit. Every other Friday (beginning Jan 10) and moga. Other days are outside, unless noted otherwise.

2. Challenges: We will have a challenge each month in 2014. These challenges will be run the entire month and will vary in type and scope each month. Nutrition, push ups, consecutive days of attendance, burpees, (running) mileage… stay tuned. These are intended as a way to bring a little extra energy and commitment to both Bootcamp and your health & fitness in general.

3. Email: Please use the bootcamp@ultimatecrossfit.com email address to alert us to absences or tardiness. Using this email address allows Carter, Boone and Cathy to each see what those updates are each day they are coaching. Direct questions for Cathy or Boone can be addressed to them, but any general Bootcamp questions, including those concerning billing, etc. should be directed to Carter.

5. Social: Keep up with us on Facebook, as we intend on using that space more and more for info, articles and updates. Additionally, we use Instagram to post pics of workouts and BC-related items. Follow us there… @UCFBootcamp. What – you’re not on Instagram? You need to be. That’s where all the action is these days.

6. Friends: We would like to re-introduce a “Bring A Friend Day” on the LAST Wednesday of each month, beginning in January (1/29). New bodies bring an added value to Bootcamp and we want to really focus on getting some more folks “in the fold”. Better Attendance = Continuing Accountability = Better Results for Everyone.

7. Feedback: Feedback is always appreciated. Please share.

Thanks for a great 2013. We are looking forward to an even greater 2014. Let’s get it on!
Carter, Cathy & Boone

(@theMet) MONDAY, 12/30>
Speed: 10 Ramp Sprints. WoD: 3 Rounds 10 bird dogs + 20 burpees + 30 walking lunges + 40 kayaks


BC WOD 12/31

TUESDAY> WoD: 9 Rounds…
1 light pole and back, 2 Push-ups,
2 light poles and back, 4 Push-ups,
3 light poles and back, 6 Push-ups,
4 light poles and back, 8 Push-ups,
5 light poles and back, 10 Push-ups,
6 light poles and back, 8 Push-ups,
7 light poles and back, 6 Push-ups,
8 light poles and back, 4 Push-ups,
9 light poles and back, 2 Push-ups.
Cash Out: Stair Runs = total time in Mins to complete WoD
Cash Out 2: 100 Partner Ab-throwdowns


CF Blog December 31

Strength: Deadlift 3-3-3IMG_0798

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

Cash Out: 1K Row – not for time

 

Hope everyone enjoys a wonderful and SAFE New Year’s Eve!!  

 

*New Year’s Gym Hours:*

Tuesday 12/31: No 6:30 or 7:30pm classes
Wednesday 1/1: 10am and 12pm classes only

***

The UCF Barbell Series – still spots left!


This 4 week series will focus on building strength and confidence under the barbell. 

The class will run on Thursday nights at 630pm in the PIT and will be limited to the first 21 students to sign up. 

January 9th: The Press
January 16th: The Back Squat
January 23rd: The Bench Press
January 30th: The Deadlift 
Your Coaches: 

Lance Breeden
Mike Hirst
Neil McCleery

to sign up and reserve a spot in the series 
email:
mike@ultimatecrossfit.com

This class is free for members

 


CF WOD December 31

Strength: Deadlift 3-3-3

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

Cash Out: 1K Row – not for time


TUESDAY 12/31

B_SkeltonName: Bryan Skelton

Bootcamping since: May 2011

How often: MWF FTW!

Favorite workout: All the ones that start and end with stretching, I’m not picky. I don’t hate burpees, and sprinting > running.

Least favorite: OK, a little picky – pull-ups are my goat, and anything with more than 100 air squats brings the PAIN.

Personal fitness goal: My wife Heather (who goes to the gym @UCF) and I have a goal to make it age 102 together, so we figured overall fitness via Crossfit and good diet via modPALEO would help us on the journey. We also have young twin boys, and I don’t want to be that Dad who says, “Sorry, can’t play XYZ with you right now, my back hurts.” Don’t be that guy.

What’s the best part of Bootcamp: How do you summarize what has been 2+ years of awesomeness? It starts with the coaches, who are certified (thankfully) and certifiable (you get up how early, how often??), who teach correct form to keep you safe, know when to push you to do more, or when not to. The programming and varied workouts are great, but it really ends with the people themselves in Bootcamp. I show up not just for myself, and my goals, but also because I know everyone else is showing up at Dark:30 and putting in the work – that is very motivating. Icing on the cake (that you no longer eat AMIRITE?!?) is you are outside in nature, often finishing your workout as the sun is rising, before most folks are even out of bed. Pretty damn satisfying.


Slogan for my t-shirt: Just keep showing up.


Why UCF Bootcamp: I started in the gym, and really like all the coaches and people there, but I kept finding excuses not to go. I thought Hirst was trying to be my friend because I kept getting those emails from him, “Hey Bryan, haven’t seen you in a while, hope everything is ok.” But with Bootcamp, it just clicked, every MWF, just get up and go. The influence of Crossfit, good folks from the gym, strength and conditioning, with stretching every time (did I mention stretching?) keeps me coming back.

TUESDAY, 12/31>
WoD: 9 Rounds…
1 light pole and back, 2 Push-ups,
2 light poles and back, 4 Push-ups,
3 light poles and back, 6 Push-ups,
4 light poles and back, 8 Push-ups,
5 light poles and back, 10 Push-ups,
6 light poles and back, 8 Push-ups,
7 light poles and back, 6 Push-ups,
8 light poles and back, 4 Push-ups,
9 light poles and back, 2 Push-ups.
Cash Out: Stair Runs = total time in Mins to complete WoD
Cash Out 2: 100 Partner Ab-throwdowns


BC WOD 1/1

HAPPY NEW YEAR!! REST DAY.


1.1.14: New Year- No Endurance Class

Upscale-Design-Happy-New-Year-2014-Image-5

1.1.14: No Class

WOD:
2013 Run

We don’t have our Endurance class but you can still run. Pick one of the Endurance workouts from this past year and see if you can beat your previous time.

Or just have fun taking a day off.

Happy New Year! Here’s to a great 2014.


CF Blog January 1

WOD: “Beast 12” (from 4/27/13)New-Year-Eve-2014-Wallpapers-1
25 Walking Lunges
20 Pull-ups
50 Box Jumps (24/20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 DB Hang Squat Cleans (35/20)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

New Year’s Day Schedule – 10am and 12 noon class only

 ***

Living Your Resolutions

So another year has come and gone.  For some, 2013 was met with new milestones, PRs and a new outlook on life.  For most however, the January “take life by the balls” gusto fizzled out by Valentine’s Day.

Not to fret.  A new year is upon us, and with it the promise of a fresh start.

If your big plans for 2014 include a healthier and more fit lifestyle, here are a few tips to help your New Year’s resolutions come to fruition!

  • Ditch the processed foods and restaurants and instead prepare your own meals (or let modPALEO do the cooking for you!).  Use this opportunity to have some fun experimenting with new recipes.  Check out Paleo Comfort Foods and the Wheat Belly Cookbook for tasty ideas.  Remember, nutrition is the foundation for good health!
  • Set both long-term and short-term goals for yourself.  Have a couple of goals that you hope  to attain by the end of 2014, but continually set short-term (weekly or monthly) goals so you  can see ongoing progress and stay motivated.
  • Track your workouts.  Common sense, right?  But honestly, how often do we hold ourselves accountable on sites like Beyond the Whiteboard?  In the past, I was guilty of only posting my PR days on the whiteboard instead of actually tracking all of my workouts, including the less-than-noteworthy performances.
  • Get a gym buddy.  Make sure you have a partner in crime to help keep you motivated not only in getting to the gym, but also to push you through those tough WODs.
  • Make mobility and recovery a priority – they are just as important as training and are essential components to a healthy lifestyle.  Schedule days/times to rest and mobilize just as you do for training.
  • Listen to your body – if you feel like you need a rest day, you probably do.  Train smart and keep 2014 injury-free.
  • Ditch the scales.  If you’re looking to measure the results of your hard work and clean diet, try measuring your body fat % instead.  The numbers on the scales are just numbers, varying wildly for different body types.  But body fat % can really give you an idea of where you are in terms of both health and fitness.  Check out Carolina Body Metrics to get started!

Wishing you and yours a very Happy and Healthy New Year!


CF WOD January 1

WOD: “Beast 12” (from 4/27/13)
25 Walking Lunges
20 Pull-ups
50 Box Jumps (24/20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 DB Hang Squat Cleans (35/20)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs