Dec. 2 – Freedom Park

2014-09-30 13.03.21


WoD1: From bottom of hill.. 20 Lunges, 5 Burpee Broad Jumps… repeat as necessary…  to top, then 25 Kayaks and 25 Row Boats, run down (x2).

WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint.


CF Blog December 2

Strength
Power Clean + 3 Front Squats for 5 rounds
8min AMRAP
5 HSPU
10 Goblet Squats (1.5/1)
250m Row
1 min rest
8 min amrap
5 Ring Rows
10 Ball Slams
200 m run
***

Our Movember Contestants!!!!

Danny:

photo 1

Brandon:
IMG_1346

***

Cast your Vote for Best Mustache in the Comments Section!!

***

Christmas Party Update!!

When:  Saturday December 13, 8-2
Location: Saddle Up (in the Music Factory)

Get ready for a good time!!  Plenty of alcohol, snacks and fun to be had!  

It’s the party of the year, don’t miss it!!


Dec. 3 – The Pit & Holiday Party Details

2014-10-07 13.16.05


WoD: Endurance

Save the Date: 2014 Ultimate Crossfit Holiday Party

When: December 13, 8pm-2am

Where: Saddle Up in the NC Music Factory

Food, beverages, and fun for all!


12.3.14: 400 or 800

Screen Shot 2014-12-02 at 8.10.46 PM

WOD
5x 800m Repeats

Notes: there’s a bit of a twist with the 800’s. It’s sort of like 800’s but sort of like 400’s. You’ll run the first 400m of our 800m course, and then only rest :15. Then you’ll immediately go into the last 400m to finish. After 2:00 of rest, you repeat. Great way to mix up the rest and recovery.

Photo: tomorrow is the infamous Beer Mile World Championships. Nick Symmonds will be going to try and beat James Nielsen’s time of 4:57 that was posted online earlier this year.


CF Blog December 3

Strengthphoto
Push Press – 5-5-5
Every 2 mins for 20 Mins
10 Burpees
10 KBS 1.5/1
10 Abmat Sit-ups
*Add 1 Rep every round you finish.  Once you miss a round, start back at 10.  Score is total reps.  For example, do 10 reps of each movement from 0-2 mins rest with your extra time.  11 for 2-4 12 for 4-6 13 for 6-8.  If you don’t get all 13 in the 2 mins, do 10 from 8-10
***

Winner, winner!!!

Danny is our big Movember winner!  Congrats, Danny!  You’re creepy mustache scored you a free month’s membership!!

***

Christmas Party Update!!

When:  Saturday December 13, 8-2
Location: Saddle Up (in the Music Factory)

Get ready for a good time!!  Plenty of alcohol, snacks and fun to be had!  

It’s the party of the year, don’t miss it!!


Dec. 4 – Freedom Park

untitled (6)

Beyond the Skyline

Stuck in traffic?

Life hacks

#crossfit

What dogs really think of us

Life in space

What your work lunch says about you

25 Best inventions of 2014

Serial podcast

27 facts about Christmas Vacation [hr] WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint


WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint


CF Blog December 4

Strengthphoto-1
Deadlift – 4–4-4-4 80%
4 Rounds
100m Row
10 2 for 1 Wall Balls 
10 Box Jumps (30/24)
100m Row
10 Renegade Rows – pushup row row = 1
10m Lateral slides and back x 3
***

It’s the most wonderful time of the year….

 which means it’s also time for the Annual UCF X-Mas Party!!

Mark your calendars for Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).   

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*


Great, timely article from Mark Sisson on Mark’s Daily Apple.  Check it out:

Should You Eat Periodic Cheat Meals?

I get a lot of questions about cheat meals. Are they allowed on the Primal Blueprint? Is there a reason someone should actively seek to eat unhealthy food from time to time? The allure of the cheat meal is obvious: you get to eat stuff that’s otherwise off-limits and extremely delicious. You get to throw caution to the wind for a night. It’s like vacation and you’re a food tourist. But are there actual benefits? Today, we’ll take a look.

As I see it, there are three arguments to be made for including periodic — that is, scheduled or preordained — cheat meals in your otherwise solid Primal eating plan.

The Psychological Deload

Some people can stick to their strict diets with metronomic regularity. They have no issues avoiding “those foods” and feel zero compulsion to cheat. That’s me, for the most part. I’ll pick at the odd crusty piece of bread with butter in a restaurant or birthday cake offered to me, but I’ll just as often decline to partake. But not everyone is like that.

For some folks, hewing to the Primal eating plan takes willpower. It’s not so much that you’re constantly fighting off temptation. It’s that sometimes a burger sounds awesome. Sometimes your buddies want to go out for beers and wings or cosmos and gyoza (yep, those are my gender-biased happy hour corollaries and I’m sticking to them) and you’d like to join them. The cheat meal is a great way to take the load off, let loose, and maintain your sanity. It can ensure dietary compliance and there’s even recent evidence that it may make your diet more effective:

Women were placed on a cyclic diet consisting of three phases. For each phase, they reduced calories for 11 days followed by 3 days of ad libitum (i.e. at one’s pleasure) eating. After the three phases, they’d lost an average of 8 kg (about 17 lbs) of pure body fat. This surpassed the amount predicted by calories in, calories out. This study didn’t employ all-out cheat days, but the concept is similar.

The cheat meal is like the deload week in strength training in that it helps the people who need it replenish their will to stay the course and comply with the diet. It’s a break from the monotony, the ardor, the hard work — whatever you want to call it and however you perceive it. It’s like the 80/20 principle, only planned, and it works for the same reasons I included that in the Primal Blueprint.

Just, ya know, don’t take the deload week analogy too literally and make your cheat meal a full-on cheat week.

The Hormetic Effect

If you aren’t familiar with the concept of hormesis, it’s simple: what doesn’t kill us makes us stronger. Acute stressors beget resistance to that stressor. Think Wesley in The Princess Bride slowly building up his resistance to iocane powder with gradually increasing microdoses of the poison until he could handle a dose that would kill another man several times over. That was hormesis. Hormesis explains why plant phytonutrients – which are actually just toxins employed by the plant for its defense against pests – exercise, fasting, and even occasional sleep deprivation can be good for us. They all introduce an acute bout of stress that our bodies must fortify themselves against. In the process of fortification, we become stronger, healthier, and more robust.

Okay. A tough workout, some blueberries, a skipped meal or two are one thing. But could a meal of oxidized lipids (heated seed oils) and heat-derived carcinogens (well done meat and fried potatoes) really have beneficial hormetic effects? Maybe.

4-hydroxy-2-nonenal (4-HNE) is a lipid peroxidation toxin spawned by the interaction between reactive oxygen species and omega-6 PUFAs in the body. Large concentrations of 4-HNE and other similar toxins are responsible for tissue damage stemming from ischemic heart attacks, but low concentrations of 4-HNE activate NrF2, the same resistance pathway activated by phytonutrients like blueberry anthocyanin. In the right dose, 4-HNE actually primed cardiac cells to develop resistance against the damaging effects of 4-HNE and increased glutathione synthesis. Mice without the NrF2 gene did not benefit from 4-HNE, showing that hormesis was the lynchpin.

How about carcinogens like the heterocyclic amines formed in smoked, well-done, and processed meats? A team of Japanese researchers studying the effects of low and high-dose carcinogens thinks that “adaptations may be expected to occur in response to low doses of all types of DNA-damaging agents.” (PDF) There’s even some evidence that certain mycotoxins have hormetic effectsat low levels in rodent ovarian cells, but that’s not sufficient reason to go out and knowingly consume moldy corn or anything crazy like that.

I’d guess that the hormetic principle applies to many toxins. Well, maybe except for acrylamide. That’s a carcinogen formed during the heating of starches (think French fries) which does not appear to stimulate the hormetic pathway enough to confer beneficial effects.

We don’t have enough to make any prescriptions (things like “a small order of fries will up regulate resistance to cardiac damage while a large order will increase susceptibility”) and I’m not even sure the hormetic principle applies to general cheat meals, but I wouldn’t be surprised.

The Metabolism Kickstart

Protracted calorie restriction in the pursuit of weight loss, whether deliberate (weighing, measuring, counting) or spontaneous (low-carb, focus on nutrient density to promote satiety), can depress metabolic rate and stall weight loss. It is known.

A cheat meal can kickstart the metabolism and keep the weight loss going, not despite the massive influx of calories but because of it. When you eat a big meal, a few good things happen:

Continue reading…


Dec. 5 – Freedom Park & Holiday Party Details

20141104_063028[hr] WoD#1 – 15 min AMRAP of 400m Run, 15 slam balls, 5 Burpees

WoD#2 – 15 min AMRAP of 15 kayaks with slam ball, 30 Extreme Jacks, 45 Row Boats

Save the Date: 2014 Ultimate Crossfit Holiday Party

When: December 13, 8pm-2am

Where: Saddle Up in the NC Music Factory

Food, beverages, and fun for all!


CF Blog December 5

Strength:photo-2
Back Squat 15×2  @ 65%.  45sec rest between sets
4 Rounds:
5 Power Cleans 135 / 95
15 Bar Facing Burpees
10 Wipers (same weight as used on Cleans) Touch, Touch =1
***

It’s the most wonderful time of the year….

 which means it’s also time for the Annual UCF X-Mas Party!!

Mark your calendars for Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).   

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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


CF Blog December 6

Team WODphoto-3
*One person working at a time and both people must do equal amounts of work.
400m Med Ball Run
40 Parallette Pass Throughs – Forward and Back is one.
80 Slam Balls
40 Dead hang pullups
400m Med Ball Run
40 Grasshoppers (2 touches = 1)
80 OHWL 45/25
40 Kipping Pullups
400m Med Ball Run
*At some point during your rest time each member must complete 100 double unders
***
Second Harvest Volunteer Sign up Flyer

It’s the most wonderful time of the year….

 which means it’s also time for the Annual UCF X-Mas Party!!

Mark your calendars for Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).   

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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


CF Blog December 7

20 mins skill work – trainer choicephoto-4
EMOM for 20 Mins
Adjust the weight as needed.
First Minute do –
1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press
Second Minute do
30 Double Unders

Checking in with modPALEO

 

Stacked
modPALEO’s humble roots began at Ultimate CrossFit just over 3 years ago, yet even in that small time frame, the business has managed to grow by leaps and bounds.  
 
Through word of mouth and rave reviews, interest for modPALEO’s meals quickly spread beyond our gym, to gyms around Charlotte, and now to many areas and states throughout the South East.  Effectively making them one of the most popular Paleo meal service in the area.  
As such, you can imagine that Carter and Amber are pretty busy peeps these days!  Fortunately for us, between educating children and adults alike on the benefits of the paleo lifestyle and serving up delicious, locally sourced meals, they took some time to catch up with us on how they’re doing!
*
Thinking back, is modPALEO what you thought it would be 3 years ago? 
*
AL: No way! I knew that it was a niche that needed to be filled. But never thought that in 3 years we would have gone from delivering meals to UCF expanding into NC and SC then moving to a shipping model that can deliver responsibly sourced, prepared meals to your door the next day. And, now we’ll be delivering to our 3 local delivery sites daily. It has been a wild ride.
CL: In what we do, yes. In how we do it, no. We make great meals for customers, where we do the sourcing footwork, the prep, the cooking and deliver prepared meals. That’s the basis of what we’ve always done. We had no idea that we would serve this many folks in different cities and states. We didn’t really dream of having our own kitchen, let alone a delivery vehicle or being able to ship the quality of food we create straight to customers’ homes.
*
We know lots of things have changed over the course of a few years – bags, number of meals delivered each week, shipping, etc. – what’s been the biggest change for you guys? 
*
AL: The biggest change has been figuring out the distribution model. What works best and is most efficient for us as a company while continuing to think about the reason people buy food from modPALEO. Convenience and quality. Sometimes those two things are night and day. So we have to be sure we’re paying attention to our mission while growing the business.
CL: Our new site and ordering system is the biggest and best change we’ve made. the ability for customers to place an order of their choosing and receive it the next day is something we always dreamed about. Now it’s here.
*
What hasn’t changed about your company? 
*
AL: Our drive and passion for delivering a quality product, supporting our local farmers/economy and providing outstanding customer service.
CL: What we do and why we do it. We believe in eating real foods from real farms, while supporting good health and a better food system. It’s just like when Amber and I used to pick up meat and veggies from the farmer’s market. We still do that, just on a larger scale.
*
What has been your best/coolest business experience so far? 
*
AL: When we meet people outside of Charlotte that have heard of, or experienced, modPALEO. Sometimes I cannot believe the connections we make, and a complete stranger has eaten our meals. That can be incredibly humbling for some reason.
CL: Talking to people who have been positively affected by what we do. One particular gentleman during a competition in Asheville comes to mind.
*
What’s it like working with your wife/husband? 
*
AL: HA! Is that a trick question? Well, it is scary to consider working with your spouse. It’s  a lot of time spent together and a lot of stress. You have to have a lot of patience. A. Lot. And, you have to have a sense of humor. Something Carter reminds me of often.
CL: I don’t know how she’d do it without me.
*
How do you come up with your menus each week? 
*
AL: That has been a process over the past 3 years. It used to be me sitting at my computer on Sunday night looking at what I had available to order for the following week. Googling ingredients and making traditional recipes Paleo. Now, I don’t have much to do with the menu creation unless I try something that is good and mention it to the chef. We are fortunate to have an incredibly creative cooking staff at modPALEO. It’s really cool to see traditional recipes made into a Paleo meal. Hands down, modPALEO’s success has been due to their creativity and passion for good food.
CL: Transparency: I play no part in weekly menu planning. I just eat what’s put in front of me.
*
Is there one dish you wish you could have on your menu every week?  
*
AL: I love any kind of stew. The one pot meals. As luck would have it you can find this on our menu each week. Why? It’s comfort food. It reminds me of the way my mom cooked. Southern style home cooked meal!
CL: All breakfasts and any pulled pork dishes. And the blueberry meatballs from this past summer.
*
Favorite part of the job? 
*
AL: Problem solving.
CL: Taste testing.
*
Least favorite part of the job? 
*
AL: Accounting.
CL: Owning a business is all-encompassing. And when it’s your passion, it’s easy to get sucked in completely.
*
Do you still CrossFit? 
*
AL: Ummmmmm… I get in as often as possible.
CL: (clears throat) See previous answer… it’s been hard to pull away to get to the gym (where have I heard that before), especially lately. But we try to keep moving. I mix it up with running, lifting/squatting, pilates and the occasional CF class.
*
Where do you see modPALEO in five years? 
*
AL: Sustaining the growth. In 5 years I hope to be a bit more diversified in our offerings and not in full on growth mode.
CL: Still doing what we do, but like Amber said, in a more diversified manner.

 


Dec. 8 – The Met

2014-10-27 07.14.26[hr] Teams of 2 complete the following for time, alternate each set…
10 KB Front Squats
50 Mountain Climbers
x4 (2 sets each)
+
10 KB Swings
50 Walking Lunges
x4 (2 sets each)
+
10 KB Deadlift
25 Burpees
x4 (2 sets each)


CF Blog December 8

Strength: Hang Power Snatch 4-4-4-4

WOD:
3 Rounds
400m Run
10 Box Jumps (30/24)
20 KB Swings (1.5/1)
25 Abmat Sit-ups


Momma’s Quote of the Week:  “Success is dependent on effort.”–Sophocles

***

Checking in with modPALEO:

Stacked
modPALEO’s humble roots began at Ultimate CrossFit just over 3 years ago, yet even in that small time frame, the business has managed to grow by leaps and bounds.  
 
Through word of mouth and rave reviews, interest for modPALEO’s meals quickly spread beyond our gym, to gyms around Charlotte, and now to many areas and states throughout the South East.  Effectively making them one of the most popular Paleo meal service in the area.  
 
As such, you can imagine that Carter and Amber are pretty busy peeps these days!  Fortunately for us, between educating children and adults alike on the benefits of the paleo lifestyle and serving up delicious, locally sourced meals, they took some time to catch up with us on how they’re doing!
 *
Thinking back, is modPALEO what you thought it would be 3 years ago? 
*
AL: No way! I knew that it was a niche that needed to be filled. But never thought that in 3 years we would have gone from delivering meals to UCF expanding into NC and SC then moving to a shipping model that can deliver responsibly sourced, prepared meals to your door the next day. And, now we’ll be delivering to our 3 local delivery sites daily. It has been a wild ride.
CL: In what we do, yes. In how we do it, no. We make great meals for customers, where we do the sourcing footwork, the prep, the cooking and deliver prepared meals. That’s the basis of what we’ve always done. We had no idea that we would serve this many folks in different cities and states. We didn’t really dream of having our own kitchen, let alone a delivery vehicle or being able to ship the quality of food we create straight to customers’ homes.
 *
We know lots of things have changed over the course of a few years – bags, number of meals delivered each week, shipping, etc. – what’s been the biggest change for you guys? 
*
AL: The biggest change has been figuring out the distribution model. What works best and is most efficient for us as a company while continuing to think about the reason people buy food from modPALEO. Convenience and quality. Sometimes those two things are night and day. So we have to be sure we’re paying attention to our mission while growing the business.
CL: Our new site and ordering system is the biggest and best change we’ve made. the ability for customers to place an order of their choosing and receive it the next day is something we always dreamed about. Now it’s here.
 *
What hasn’t changed about your company? 
*
AL: Our drive and passion for delivering a quality product, supporting our local farmers/economy and providing outstanding customer service.
CL: What we do and why we do it. We believe in eating real foods from real farms, while supporting good health and a better food system. It’s just like when Amber and I used to pick up meat and veggies from the farmer’s market. We still do that, just on a larger scale.
 *
What has been your best/coolest business experience so far? 
*
AL: When we meet people outside of Charlotte that have heard of, or experienced, modPALEO. Sometimes I cannot believe the connections we make, and a complete stranger has eaten our meals. That can be incredibly humbling for some reason.
CL: Talking to people who have been positively affected by what we do. One particular gentleman during a competition in Asheville comes to mind.
 *
What’s it like working with your wife/husband?
*
AL: HA! Is that a trick question? Well, it is scary to consider working with your spouse. It’s  a lot of time spent together and a lot of stress. You have to have a lot of patience. A. Lot. And, you have to have a sense of humor. Something Carter reminds me of often.
CL: I don’t know how she’d do it without me.
 *
How do you come up with your menus each week? 
*
AL: That has been a process over the past 3 years. It used to be me sitting at my computer on Sunday night looking at what I had available to order for the following week. Googling ingredients and making traditional recipes Paleo. Now, I don’t have much to do with the menu creation unless I try something that is good and mention it to the chef. We are fortunate to have an incredibly creative cooking staff at modPALEO. It’s really cool to see traditional recipes made into a Paleo meal. Hands down, modPALEO’s success has been due to their creativity and passion for good food.
CL: Transparency: I play no part in weekly menu planning. I just eat what’s put in front of me.
 *
Is there one dish you wish you could have on your menu every week?  
*
AL:I love any kind of stew. The one pot meals. As luck would have it you can find this on our menu each week. Why? It’s comfort food. It reminds me of the way my mom cooked. Southern style home cooked meal!
CL: All breakfasts and any pulled pork dishes. And the blueberry meatballs from this past summer.
 *
Favorite part of the job? 
*
AL:Problem solving.
CL: Taste testing.
 *
Least favorite part of the job? 
*
AL: Accounting.
CL: Owning a business is all-encompassing. And when it’s your passion, it’s easy to get sucked in completely.
 *
Do you still CrossFit? 
*
AL:Ummmmmm… I get in as often as possible.
CL: (clears throat) See previous answer… it’s been hard to pull away to get to the gym, especially lately. But we try to keep moving. I mix it up with running, lifting/squatting and pilates and an occasional CF class here and there.
 *
Where do you see modPALEO in five years? 
*
AL: Sustaining the growth. In 5 years I hope to be a bit more diversified in our offerings and not in full on growth mode.
CL: Still doing what we do, but like Amber said, in a more diversified manner.

 

 


Dec. 9 – Freedom Park

2014-10-29 11.51.02[hr] WoD 1: 11min AMRAP of 11 Dips, Down Stairs, 11 Wall Jumps, Up Stairs
WoD 2: 11min AMRAP of 11 yard sales, 11 Broad Jumps, Run


CF Blog December 9

Strength: Back Squat 3×10 @~70%photo-6

WOD:
In 7 minutes do:
50 Wall Balls (20/14)
then, in the remaining time, AMRAP of:
10 Clean and Jerks (135/95)
10 Toes to bar

***

It’s the most wonderful time of the year….

 which means it’s also time for the Annual UCF X-Mas Party!!

Mark your calendars for this Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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

*

A Beards Because partner charity WOD at CrossFit Dilworth!

All proceeds go to Safe Alliance, a Charlotte battered women’s shelter.

As Teams of 2 (MM or FF), For Time:

“Fran”: 21-15-9 Thrusters (95/65 Rx), Pull-ups 
“Grace”: 30 Clean and Jerks (135/95 Rx)
“Karen”: 150 Wallballs (20/14 Rx)

Each team of 2 will go through and complete all 3 Girl WODs as written, partition reps and sets as needed. After you finish “Fran”, you move right into “Grace”, and finish with “Karen”. There will be Rx and Scaled available, but anyone participating needs to be at least have 2+ months of CrossFit experience. We are trying to rally all the Charlotte area CrossFitters to come out and throw down for a great cause! We had a great turnout last year and everyone had a blast, lets make it happen again!

Register by using the link below. Sign up by Nov 27th and you get a free T-shirt.
https://www.eventbrite.com/e/2nd-annual-beards-because-wipeout-women-warriors-tickets-14211564171


12.10.14: Double The Action

doubleunders_RF

12.10.14: The Pit @ 6am

WOD
AMRAP 30
400m Run
50 Double Unders


Dec. 10 – The Pit

2014-08-21 06.50.57[hr] Endurance WoD


CF Blog December 10

Strength: Bench Press 8×3 @70%photo-7

WOD:
Start w/750m Row
10-1 Burpees
1-10 KB Swings (2/1.5)
Finish w/800m Run

***

HydrateHoliday*Hydrate Medical will be running a special for all Ultimate Crossfit members and friends. *20% off all IV packages this weekend *Friday the 12th-Sunday the 14th.

We are open to 10-3 each day. Just mention Ultimate Crossfit for the
discount. Boost recovery and get you back to the gym faster!

*

Mark your calendars for this Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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

*

A Beards Because partner charity WOD at CrossFit Dilworth!

All proceeds go to Safe Alliance, a Charlotte battered women’s shelter.

As Teams of 2 (MM or FF), For Time:

“Fran”: 21-15-9 Thrusters (95/65 Rx), Pull-ups 
“Grace”: 30 Clean and Jerks (135/95 Rx)
“Karen”: 150 Wallballs (20/14 Rx)

Each team of 2 will go through and complete all 3 Girl WODs as written, partition reps and sets as needed. After you finish “Fran”, you move right into “Grace”, and finish with “Karen”. There will be Rx and Scaled available, but anyone participating needs to be at least have 2+ months of CrossFit experience. We are trying to rally all the Charlotte area CrossFitters to come out and throw down for a great cause! We had a great turnout last year and everyone had a blast, lets make it happen again!

Register by using the link below. Sign up by Nov 27th and you get a free T-shirt.
https://www.eventbrite.com/e/2nd-annual-beards-because-wipeout-women-warriors-tickets-14211564171

 


Speed: 20 min OTM 100m Sprint
Strength: Partner Push Up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternating)


Dec. 11 – Freedom Park

untitled (8)

The innovation of loneliness

Arthur finds a forever home

20 most dangerous hikes

Bond. James Bond.

Remember the small stuff

Neighbors from hell

Don’t make life harder

No, you’re not sleeping enough

Does your Facebook profile reveal your true personality?

Become a rock-paper-scissors master

Cooking technique videos [hr] Speed: 20 min OTM 100m Sprint
Strength: Partner Push Up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternating)


CF Blog December 11

10275925_10152824014155568_5626316153685995270_n

Strength: Weighted Chin-ups 5-5-5

WOD: “Liberace”
12-9-6-3-6-9-12
Deadlifts (225/155)
30 Double Unders after each set

***

*Hydrate Medical will be running a special for all Ultimate Crossfit members and friends. *20% off all IV packages this weekend *Friday the 12th-Sunday the 14th.

We are open to 10-3 each day. Just mention Ultimate Crossfit for the
discount. Boost recovery and get you back to the gym faster!

*

Mark your calendars for this Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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

*

A Beards Because partner charity WOD at CrossFit Dilworth!

All proceeds go to Safe Alliance, a Charlotte battered women’s shelter.

As Teams of 2 (MM or FF), For Time:

“Fran”: 21-15-9 Thrusters (95/65 Rx), Pull-ups 
“Grace”: 30 Clean and Jerks (135/95 Rx)
“Karen”: 150 Wallballs (20/14 Rx)

Each team of 2 will go through and complete all 3 Girl WODs as written, partition reps and sets as needed. After you finish “Fran”, you move right into “Grace”, and finish with “Karen”. There will be Rx and Scaled available, but anyone participating needs to be at least have 2+ months of CrossFit experience. We are trying to rally all the Charlotte area CrossFitters to come out and throw down for a great cause! We had a great turnout last year and everyone had a blast, lets make it happen again!

Register by using the link below. Sign up by Nov 27th and you get a free T-shirt.
https://www.eventbrite.com/e/2nd-annual-beards-because-wipeout-women-warriors-tickets-14211564171

 

 


Dec. 12 – The Pit & Holiday Party

2014-09-22 12.18.47[hr] 30min AMRAP of 40 Sit-ups; 30 KB swings; 20 slam balls; 10 wall balls; 750m row

Please join us on Dec. 13 at 8pm for the 2014 Ultimate Crossfit Holiday Party!

Location: Saddle Up in the NC Music Factory

UCF will pay for a taxi/Uber if you have too many adult beverages. Please send the amount via email and we’ll deduct from your January bootcamp fees.


CF Blog December 12

Strength: Front Squat 2-2-2-2-2photo-13

WOD:
2 Rounds
500m Row
10 Ring Dips
15 Bent Over Row (75/55)
10 HSPU
15 Power Snatch (75/55)
10 Burpees
15 Pull-ups
10 Thrusters (75/55)

***

*Hydrate Medical will be running a special for all Ultimate Crossfit members and friends. *20% off all IV packages this weekend *Friday the 12th-Sunday the 14th.

We are open to 10-3 each day. Just mention Ultimate Crossfit for the
discount. Boost recovery and get you back to the gym faster!

*

Mark your calendars for this Saturday December 13, 8pm -2am.  Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory).

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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

*

A Beards Because partner charity WOD at CrossFit Dilworth!

All proceeds go to Safe Alliance, a Charlotte battered women’s shelter.

As Teams of 2 (MM or FF), For Time:

“Fran”: 21-15-9 Thrusters (95/65 Rx), Pull-ups 
“Grace”: 30 Clean and Jerks (135/95 Rx)
“Karen”: 150 Wallballs (20/14 Rx)

Each team of 2 will go through and complete all 3 Girl WODs as written, partition reps and sets as needed. After you finish “Fran”, you move right into “Grace”, and finish with “Karen”. There will be Rx and Scaled available, but anyone participating needs to be at least have 2+ months of CrossFit experience. We are trying to rally all the Charlotte area CrossFitters to come out and throw down for a great cause! We had a great turnout last year and everyone had a blast, lets make it happen again!

Register by using the link below. Sign up by Nov 27th and you get a free T-shirt.
https://www.eventbrite.com/e/2nd-annual-beards-because-wipeout-women-warriors-tickets-14211564171

 

 


CF Blog December 13

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

*Rest 1 minute between each cycle
*For each cycle restart the AMRAP

***

See everyone tonight at the Holiday Party!!! Dust your party pants off and get ready for a good time!!  

As always, there will be plenty of alcohol, snacks, music, dancing and fun to be had!!

This year, our party will be held at the Saddle Up Saloon and Dance Hall (in the Music Factory) from 8-2am.

*Please note, we will have security checking people in at the door – if you are a member, you are already on the list.  

**However, if you will be bringing someone who is not a member of our gym, please email mike@ultimatecrossfit.com so that he can add your guest to the list.  *ANYONE NOT ON THE LIST WILL NOT BE ADMITTED*

*

*Safety First*

If you decide to drink, we want you safe and training in 2015, 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!!

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

***

*Hydrate Medical will be running a special for all Ultimate Crossfit members and friends. *20% off all IV packages this weekend *Friday the 12th-Sunday the 14th.

We are open to 10-3 each day. Just mention Ultimate Crossfit for the
discount. Boost recovery and get you back to the gym faster!

*

 


CF Blog December 14

WOD: (from 3/21/13)photo-15
Partner WOD (teams of 2)
200 Double Unders
150 Abmat Sit-ups
100 KB Swings
50 HSPU
100 KB Swings
150 Abmat Sit-ups
200 Double Unders

 

*come on in and sweat out some post-party holiday cheer! 😉


Dec. 15 – The Met

2014-10-27 07.15.13[hr] WoD 1: 4 Rounds – 20 Squats & 10 Push Ups
WoD 2: 27 each for time of Wall Jumps, Extreme Jacks, Walking Lunges, Plank Jacks, Jumping Squats, Mountain Climbers, Tuck Jumps, Star Side-Planks.


CF Blog December 15

Strength: Back Squat 5-5-5 @80-85%

WOD: “Elizabeth”
21-15-9
Cleans
Ring Dips

Post WOD: Foam Roll

***

Momma’s Quote of the Week:  “All I want to tell young people is that you’re not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices.”—Louis Zamperini

***

Holiday Hours:
Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 8am & 10am only

***

Hope everyone had fun on Saturday night!  It was great seeing all of our athletes out of workout clothes and all fancied up!!  And a big thanks to Lance for hosting such a great party!!  

*

Also, we turned in all of the Angel Tree goodies for a couple of very deserving local kids this weekend.  

A big, huge thank you to our wonderful Ultimate CrossFit elves for making this possible.  You guys are amazing!!  Thank you to our two teams, Kelsey & Mike and Yashpal, Megan and Josh!!!
imageScreenshot_2014-12-09-18-36-31~2


Dec. 16 – Freedom Park

20141104_064244[hr] 5 Rounds of…
4 KB Clean and Press
8 KB Swings
12 Burpee Over-the-KB Jumps

Cashout: Suicides


CF Blog December 16

Strength: Press 3-3-3-3

WOD: (from 9/16/14)photo-16
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 DB Push Press (35/20)
30 Double Unders
400m Run

***

Tomorrow night, Wednesday the 17th, Leroy Fox will be hosting an informal Christmas band jam!!  They will be kicking off around 9:30 – come check out the fun!

***

Holiday Hours:


Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 8am & 10am only

***

SFH Protein is in Stock – Pick up yours for the Holidays!!!
-Pure Whey Chocolate and Vanilla $45 (Anytime Protein)
-Recovery Chocolate and Vanilla $65 (Post Workout Protein)

An oldie but goodie from modPALEO:

TIPS: How to Avoid the Holiday Health Pitfalls

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

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

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

  • Stress – there’s no way around it, coupled with the fun and excitement of the holidays comes the added gift of stress: shopping, baking, Christmas cards, decorations, family drama – there’s no avoiding it, but you can manage it.  Try shopping online or hitting up the stores first thing in the morning to avoid crowds.  Keep the baking and the decorations simple (or order from a place like Whole Foods to simplify even more).  If family drama happens to unfurl itself (like if Aunt Sally tackles that eggnog head on), try to focus on the positive and stay out of the fray.
  • Sleep – between the many events, traveling, gift wrapping and countless holiday movies that you absolutely have to watch, it seems as though there aren’t enough hours in the day to accomplish everything on your list.  That’s ok!  Prioritize what actually needs to be done (your fifth viewing of Love Actually can wait) so that you can score at least 7 hours a night for optimal health.
  • Illness – ‘tis the season.  If you listen closely you can hear the sleigh bells ringing amidst a symphony of coughing and disease.  Of course washing your hands is a given, but if you’re not managing your stress or getting enough zzzzz, you render yourself even more susceptible to illness.
  • Alcohol – Eat, Drink and Be Merry, right?  Sort of.  The holidays are certainly the perfect time to imbibe of good cheer, but you can easily overdo it.  What’s more, impaired judgment typically leads to poor food choices (and other decisions) throwing all of your hard work and discipline out of the window.  The key is to stay hydrated – drink plenty of water throughout the day, and then when you do begin drinking, follow each alcoholic beverage with a glass of water.  The one for one rule should keep you out of trouble.
  • Parties – Everyone wants to celebrate, but don’t wear yourself out trying to make every engagement you’re invited too.  Pick and choose a few that are really important to you and politely decline the rest – use those nights to curl up with your favorite Christmas flick and a glass of good wine.

Continue reading…

 

– See more at: https://dustinhorton.com/gatsby-wp/2014/12/14/cf-blog-december-15-3.html#sthash.IOSekToz.dpuf


12.17.14: Happy 212!

kb-xmas_thumb

12.17.14: The Pit @ 6am

WOD
2k Row
1 Mile Run
2 Mile AirDyne

You have to get through the distance but you can break it up however you like.


Dec. 17 – The Pit

2014-08-05 11.14.23[hr] Endurance


CF Blog December 17

Strength: RDL 7-7-7photo-17

WOD: (from 5/18/12)
AMRAP 15
10 Box Jumps (24/20)
15 Ball Slams (30/20)
10 Toes 2 Bar
50m Farmer’s Walk (1.5/1)

***

This evening Leroy Fox will be hosting an informal Christmas band jam!!  They will be kicking off around 9:30 – come check out the fun!

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 8am & 10am only

***

SFH Protein is in Stock – Pick up yours for the Holidays!!!
-Pure Whey Chocolate and Vanilla $45 (Anytime Protein)
-Recovery Chocolate and Vanilla $65 (Post Workout Protein)

 


WoD1 – 5 Rounds:  20m bear crawl, 20m Walking Lunges, 10 Burpees / WoD2 – 10-1/1-10 box jumps/push-ups


Dec. 18 – The Pit

untitled (2)

2014 ‘year in review’ edition of random notes….

Top 10 Everything

Best Viral Video Mash-up

16 Nonfiction Books

Grantland’s List of the Best Music

Fast Facts

The Year Consensus Died

15 Great Albums You Didn’t Hear

Most Popular Songs on Spotify

14 Great Movies

29 Cringiest Things[hr] WoD1 – 5 Rounds:
20m Bear Crawl
20m Walking Lunges
10 Burpees
WoD2 – 10-1/1-10 Box Jumps/Push-ups


CF Blog December 18

Skill: Handstands, Handstand Walks, HSPU1920631_10152824014175568_6042687760425688954_n

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 HSPU

Post WOD: Trainer Led Group Stretch

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 8am & 10am only

***

SFH Protein is in Stock – Pick up yours for the Holidays!!!
-Pure Whey Chocolate and Vanilla $45 (Anytime Protein)
-Recovery Chocolate and Vanilla $65 (Post Workout Protein)

***

The CF Open is right around the corner – check out the new updates for this year!!

From the CrossFit Games site:

Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

The Masters Qualifier will begin on Thursday, April 23. The world’s top 200 masters athletes in each age division in the Open will be automatically entered into the Masters Qualifier. Like last year, the qualifier will be a four-day online competition. The workouts will be released at 5 p.m. PT on Thursday, April 23, and the competitors will have until 5 p.m. PT on Monday, April 27, to submit their scores. The top 20 athletes in each age division at the end of the qualifier will be invited to compete in the Masters Competition at the CrossFitGames.

The Masters Qualifier
April 23-27, 2015

The Regional competitions will be held over three weekends in May. The 17 regions in the Open will feed into eight Regional competitions. The top athletes in each region will face top athletes from at least one other region in the new format. (Read more.) Each Regional will take place over three days, and the top five men, five women, and five teams at the end of the weekend will qualify for theCrossFit Games.

read the full article here…


Dec. 19 – Freedom Park

2014-10-27 07.15.48[hr] 3x7min AMRAPS
Partner One: Runs
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales


CF Blog December 19

WOD 1:photo-18
1-2-3-4-5-6-7-8-9-10
Unbroken C2B Pull-ups

*10 minute cap, must break btwn each set

WOD 2:
40 Back Squats (75/45)
40 Calorie Row
30 Front Squats (75/45)
30 Calorie Row
20 Overhead Squats (75/45)
20 Calorie Row

*penalty of 12 bar facing burpees per break during squats

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

SFH Protein is in Stock – Pick up yours for the Holidays!!!
-Pure Whey Chocolate and Vanilla $45 (Anytime Protein)
-Recovery Chocolate and Vanilla $65 (Post Workout Protein)

 


Dec. 22-Jan.2 – Happy Holidays

christmas one (1)[hr] We hope everyone has a happy holiday season with family and friends!

For those in town, please feel free to attend open gym. And for those out of town who would still like a good workout, there’s always 100 burpees for time. Or any one of the many vacation WoDs listed on the bottom right of Ultimate Crossfit’s main webpage.

Have fun and stay safe. See you on January 5th!


CF Blog December 20

WOD:photo-19
2 Rounds
800m Run
10 Power Cleans (135/95)
20 Burpees
400m Run
20 K2E
10 Push Press (135/95)

***

Hey guys. Our friends from Modpaleo will be in the house this morning with a few meals for sale. Asian Chicken Meatballs, a Sausage Scramble, and Swedish Meatballs. All $5 ea. All “Mean” portions.

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

SFH Protein is in Stock – Pick up yours for the Holidays!!!
-Pure Whey Chocolate and Vanilla $45 (Anytime Protein)
-Recovery Chocolate and Vanilla $65 (Post Workout Protein)

 

– See more at: https://dustinhorton.com/gatsby-wp/2014/12/18/cf-blog-december-19-3.html#sthash.884QSXxj.dpuf


CF Blog December 21

Strength/Speed: Prowler Push x 5 (high down/low back = 1)1511166_10152824014040568_3446418649534334638_n

WOD: (from 4/23/13)
AMRAP 12
200m Run
1 Rope Climb
15 Ball Slams (30/20)
15 Weighted Abmat Sit-ups (30/20)

***

 


CF Blog December 22

Strength WOD: (from 8/5/13)IMG_2181

“CrossFit Total 2”
1 RM Clean
1 RM Bench
1 RM OHS

Post WOD: 800m Run x 2, 1:1 work to rest

***

Momma’s Quote of the Week:  “Cherish all your happy moments; they make a fine cushion for old age.”—Booth Tarkington

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

Looking for some last minute gift ideas for the CrossFitter in your life?  Here are a few suggestions that are sure to please:

Jump rope – while we have a collection of ropes at the gym for all to use, nothing beats having your own rope that fits you perfectly and you can keep in good condition.  Plus, it is super easy to pack in a bag for a good travel workout.

Weightlifting shoes – while not necessary for good fitness, these puppies are essential if you have weightlifting goals to meet.  What’s more, the slight heel in weightlifting shoes helps to compensate for poor ankle flexibility, allowing lifters increased range of motion while maintaining a much better, stronger back position throughout the movement.

Kettlebell – for those days when making it to the gym just isn’t a possibility, kettlebells are one of the best, most universal pieces of equipment to own.  You can swing them, squat them, snatch them and clean and jerk them, not to mention using them for Turkish get ups and other stabilizing exercises.

SFH Protein/Fish Oil – Keep your athlete in good condition by helping them recharge after workouts and fight off inflammation.  Both are now in stock at UCF.

modPALEO gift cards – there’s no better way to fuel athletic performance than with proper nutrition.  Help your loved one with a healthy gift to start the New Year!


CF Blog December 23

Strength: Push Press 2-2-2-210406832_10152609299878087_8331448624437836650_n

WOD: (from 5/10/13)
“Annie Goes Rock Climbing”
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

Post WOD: 3×10 GHD Sit-ups, 2 x 15 Back Extensions

***

A huge CONGRATULATIONS to everyone’s favorite trainer, Neil and his new fiancé, Amanda!!!  We are so happy for you two!!!

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class Christmas Eve & New Years Eve will be cancelled, as well as the 6am on the Friday mornings following.  

However,  the noon class will be open for UCF members.


12.24 & 12.31: No Endurance Class

santa

No Class on 12/24 or 12/31.

If you’re looking for an Endurance idea, how about taking a run. Run for 40-60 minutes. But don’t use a watch and don’t worry about your pace or distance. Just focus on how long you run and enjoy the time you have outdoors.


CF Blog December 24 – Christmas Eve

WOD: (from 12/24/13)photo-21
“The Twelve Days of Christmas”
1 Turkish Get-up (1.5/1)
2 Burpees
3 Ring Dips
4 Jumping Squats
5 Double Unders
6 Abmat Sit-ups
7 Push-ups
8 KB Swings (1.5/1)
9 Pull-ups
10 Ball Slams (30/20)
11 Wall Balls (20/14)
12 Box Jumps (24/20)

*Think of the song Twelve Days of Christmas… Do 1 TGU, then 2 burpees and
1 TGU, then 3 ring dips 2 burpees and 1 TGU, then 4 jumping squats 3 ring
dips 2 burpees and 1 TGU…

***

Holiday Hours:

Wednesday, December 24 (Christmas Eve) – 8am, 10am, 12pm and 3pm only
Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class Christmas Eve & New Years Eve will be cancelled, as well as the 6am on the Friday mornings following.  

However,  the noon class will be open for UCF members.

 


CF Blog December 25 (Christmas Day)

IMG_0287image courtesy of Crossfitawaken.com

WOD:
“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20”)

***

Holiday Hours:

Thursday, December 25 (Christmas day) – 10am only
Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class Christmas Eve & New Years Eve will be cancelled, as well as the 6am on the Friday mornings following.  

However,  the noon class will be open for UCF members.

 


CF Blog December 26

Strength: Back Squat 3-3-3-3IMG_1684

WOD:
4 Rounds
200m Run
10 Thrusters (95/65)
10 C2B Pull-ups

***

Holiday Hours:

Friday, December 26 – 8am, 10am, 12pm and 3pm only
Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class Christmas Eve & New Years Eve will be cancelled, as well as the 6am on the Friday mornings following.  

However,  the noon class will be open for UCF members.

 


CF Blog December 27

WOD:photo-20
800m Run
70 Burpees
60 Abmat Sit-ups
50 KB Swings (1.5/1)
40 K2E
30 Push Press (75/55)
20 Ball Slams (30/20)
10 GHD Sit-ups

***

We are back on our regular schedule today!!!  Come on in and work off that extra holiday cheer!!

New Years Hours:

Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class New Year’s Eve will be cancelled, as well as the 6am on the Friday morning following.  

However,  the noon class will be open for UCF members.

 


CF Blog December 28

WOD:photo-22
AMRAP 20
400m Run
21 Pull-ups
500m Row
21 Push-ups


CF Blog December 29

Strength: Back Squat 2-2-2-2-2 (80-85% do not push to a 2RM)photo-23

WOD: “DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

***

Momma’s Quote of the Week:  “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?—L.M. Montgomery

***

New Years Hours:

Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class New Year’s Eve will be cancelled, as well as the 6am on the Friday morning following.  

However,  the noon class will be open for UCF members.

***

Another oldie but goodie from modPALEO:

Making Good on those New Year’s Resolutions

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

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

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

Kickstarting your fitness routine  

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

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

continue reading…


CF Blog December 30

Strength: Weighted Chin-ups 5-5-5photo-24

WOD: (from 6/13/11)
5 Rounds
400m Run
20 Burpees
15 Two Hand Dumbbell Bent Over Row

***

New Years Hours:

Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class New Year’s Eve will be cancelled, as well as the 6am on the Friday morning following.  

However,  the noon class will be open for UCF members.

 


CF Blog December 31 (New Year’s Eve)

Strength: Bench Press 5-5-5-5 @80%photo-25

WOD:
AMRAP 12
30 Overhead Walking Lunges (45/30)
15 Ring Dips

POST WOD Core:
50 Hollow Rocks (break up as needed)
3 x 45 sec Plank Hold – rest 15 seconds in btwn

***

Happy New Year, everyone!!!  Please be safe tonight and make good decisions – we are looking forward to having all our members training safe and healthy in 2015!

***

New Years Hours:

Wednesday, December 31 (New Year’s Eve) – no 6:30 or 7:30pm classes
Thursday, January 1 (New Year’s Day) – 10am & 12pm only*

*please note the time change for New Year’s Day

***

MOGA UCF Holiday Hours:

The 6:45pm class New Year’s Eve will be cancelled, as well as the 6am on the Friday morning following.  

However,  the noon class will be open for UCF members.

 


Happy New Year!

untitled

Wishing everyone a happy and healthy 2015! Looking forward to helping you reach your fitness goals starting January 5.


CF Blog January 1

Happy New Year!!!!

WOD: “Big Mama Tabata”

courtesy of jtcrossfit.com.aucourtesy of jtcrossfit.com.au

Wall Balls (20/14)
Toes 2 Bar
Row (Calories)
Power Cleans (135/95)

***

New Year’s Day Hours:

10am & 12pm only

***

MOGA New Year’s Hours:

The 6am Friday class is cancelled, however,  the noon class will be open for UCF members.

***

It’s January 1.  Instead of  the traditional New Year’s resolution, what about setting some goals for 2015?

In 2015 I will…..