Bootcamp – December 2

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 4 Rounds, 1 minute per exercise
– toe taps on wall
– step ups
– decline push-ups
– split squats on wall
– dips
– side plank dips
1 minute rest between rounds


CF Blog December 2

Strength:

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Power Clean 2-2-2-2-2

WOD: (from 9/21/11)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups


Last Call for Giving Tree Gifts!!  

Please turn in all unwrapped gifts by tomorrow, Saturday December 3rd so we can get them over to Thompson!

Thank you all so much for participating!


The BODPOD

Brought to you by Carolina Body Metrics and located in the gym. Now members have convenient access to state of the art body composition testing in a temperature controlled, secure environment. Using air displacement technology, the BodPod provides a precise, objective tool for evaluating and measuring your progress towards your fitness goals. You can learn all about the BodPod at our website at www.carolinabodymetrics.com

*We are currently testing on Tuesday, Thursday and Saturday mornings so a wide variety of times are available.

*Appointments can be schedule directly through our automated system on our website.

*The test is easy and painless, lasting less than 3 minutes start to finish.

*All you need to do is wear tight fitting clothing, avoid eating or exercise for two hours before your test, and be capable of sitting relatively still in the BodPod for the duration of your testing session.

*Rates start at $45 a test, with multiple test packages available.
(just email us at info@carolinabodymetrics.com and we can talk through options).

*Also, as an incentive to avoid holiday weight gain, between now and January 1st, we are offering a five dollar per test discount to Ultimate CrossFit members. Just use the code Ultimate2016 when booking your test.


CF Blog December 3

WOD:

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5 Rounds
3 Rope Climbs
10 HSPU
20 Lunges
400m Run

***

Last Call for Giving Tree Gifts!!

Please turn in all unwrapped gifts by today, Saturday December 3rd so we can get them over to Thompson!

Thank you all so much for participating!

***

Ultimate Christmas Party is Saturday, December 17.  Please RSVP to the Facebook Event Page!


CF Blog December 4

WOD:

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3 Rounds
25 KB Clean and Press (1.5/1)
25 KB Goblet Squats
50 Double Unders
500m Row


Bootcamp – December 5

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 2-4-6-8-10-8-6-4-2 of –
1. Squats
2. Burpees
3. Yard Sales
4. Cross body mountain climbers
5. Sit-ups


Conditioning – December 5

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[hr] 5 Rounds – On the minute…
Minute 1: 10 DB presses
Minute 2: 10 calories on the bike
Minute 3: 50 jump rope singles
Minute 4: 10 wall balls
Minute 5: 10 calories on rower


CF Blog December 5

WOD:

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“CrossFit Total”
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

***

Momma’s Quote of the Week: “There’s nothing I value more than the closeness of friends and family, a smile as I pass someone on the street.”—Willie Stargell

***

If anyone still has some giving tree gifts to donate to Thompson, we will continue to collect until Tuesday morning!
Thanks so much everyone!

***

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only


Conditioning – December 6

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[hr] 5 Rounds – 45 secs on/15 secs off with 1 minute rest between rounds….
Minute 1: double unders
Minute 2: hold on rings
Minute 3: row
Minute 4: plank
Minute 5: bike


CF Blog December 6

Strength:

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Weighted Pull-ups 3-3-3-3

WOD:
AMRAP 20
10 Pull-ups
7 HSPU
1 Rope Climb
7 Ring Dips

***

 Interesting read from the Washington Post:
By Christopher Ingraham December 1
As you prepare to pack on your holiday pounds this winter, consider this: According to the Centers for Disease Control and Prevention, more Americans than ever are overweight. But according to some new Gallup data, far fewer of us actually think we’re overweight.

In recent years, the gap between how fat we think we are and how fat we are is wider than it’s ever been.

The chart above tells the story. In 1990 (not that long ago, all things considered), about 56 percent of Americans qualified as obese or overweight, according to the CDC. Back then, we were pretty honest with ourselves about the state of our waistlines, although we fudged it just a bit — 48 percent considered themselves “very” or “somewhat” overweight, according to Gallup.

But over the years, that eight-point gap between perception and reality has ballooned along with our waistlines. Today, 7 in 10 Americans are obese or overweight, but only 36 percent think they have a weight problem. In other words, close to half the people who are overweight or obese don’t think they’re overweight or obese.

“What seems to be happening is a resetting of norms” about weight, said Yale University’s Nicholas Christakis, a physician and sociologist who has written extensively on how our social context influences our biological behavior(like eating).

“As a person’s social contacts gain weight, it seems to change the person’s idea about what an acceptable body size is,” Christakis says. “This may result in the person him/herself gaining weight, or, even if it does not, it makes the person more accepting of other people’s weight gain.”

You can see this latter effect in action in the chart below, plotting the differences between men and women’s average self-reported actual and ideal weights since 1990.

In 1990, for instance, the typical American man weighed 180 pounds and said his ideal weight was about 171. Today that man has gained 14 pounds, and his ideal weight has moved up with it. The typical man now says he’d like to weight about as much as the average man in 1990 actually did weigh.

You see a similar effect happening among women, although in that case the gap between actual and ideal weight is even wider — close to 20 pounds in 2016.

If you look back at that first chart, you see that the percent of overweight or obese Americans has essentially increased in linear fashion since 1990. That train shows no sign of stopping — is there any way to turn it around?

In a more recent paper, Christakis and colleagues tried to game out what the future of American weight gain might look like using a mathematical model based on the past 40 years or so of weight trends. That model suggested that the obesity rate might not plateau until it hits about 42 percent of the population (currently, about 38 percent of us qualify as obese).

If that’s the case, then Americans are going to keep getting heavier until about the year 2050.

Continue reading…


Bootcamp – December 7

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[hr] 10 squats
20 bird dogs
30 dips
40 sit-ups
50 burpees
40 sit-ups
30 dips
20 bird dogs
10 squats

Cashout: Race your partner sit-ups for 10 mins with 1 min on/1 min off
(highest combined total wins)

Conditioning – December 7

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[hr] 4 Rounds:
20 Squats
10 Push-ups
20 Russian twists
10 Dips
20 Reverse lunges
10 Plank jacks
20 Sit-ups
400m run


CF Blog December 7

WOD:
Partner AMRAP 25
20 Calorie Row
20 Squat Cleans (135/95)
30 Calorie Row
30 Burpees
40 Calorie Row
40 T2B
50 Calorie Row
50 Double Unders (each)

***

Today is Bring a Buddy Day!!!

If you have a friend who has been wanting to give CrossFit a try, bring him/her along to any one of our regular CrossFit classes today for a fun (read: hard) buddy workout!!!

***

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Welcome to the world and to our Ultimate Family, sweet Chloe Fox Obleada!!!

***

The Annual Ultimate Christmas Party is next Saturday (the 17th)!!  Don’t forget to RSVP to the FB event page!

***

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only


Conditioning – December 8

heart

Salient and its antonyms

Ray Chavez

Indonesia, and now that we know where that is….6.5 magnitude

Travel lessons

Top 2016 films

It’s been weird

LiLou

Stay strong

[hr] 4 Rounds, FGB Style….
Minute 1: Wall balls
Minute 2: KB SDHP
Minute 3: Box jump
Minute 4: DB push press
Minute 5: row
Minute 6: rest


CF Blog December 8

Strength:

#TBT..aka next year's Thanksgiving pic ;)
#TBT..aka next year’s Thanksgiving pic 😉

Snatch 2-2-2-2-2

WOD:
5 Rounds
400m Run
15 Power Snatches (95/65)

***

Interesting read from Curiosity.com:

A “Toned” Appearance Has Nothing To Do With Muscle Tone

Walk into any weight room, and you’re almost guaranteed to see two things: a man straining to lift the heaviest weight he can, and a woman lifting a weight so light she doesn’t break a sweat. This comes from the idea that lifting a heavy weight a handful of times will make your muscles big and bulky (something many men want but many women don’t), and lifting a light weight numerous times will make your muscles long, lean, and toned (something many women want but many men don’t). Can you really change the shape of your muscles with different styles of exercise? The science, we’re afraid, says no.
The word “tone,” when applied to muscles, means something different in the dictionary than it does in everyday parlance. The true definition of tone is the constant, involuntary state of partial contraction your muscles are in during rest. In pop culture, however, a toned muscle is one that’s attractively firm and defined, but not overly large or bulging. But how firm and defined your muscles look and feel have nothing to do with your muscles. Muscles only grow or shrink; strengthen or weaken—they don’t get softer or firmer (or longer or leaner, for that matter). What makes them feel soft and look undefined, then? Body fat. As fitness expert and author Todd Hargrove puts it, “…if you lose enough weight, you will have a six pack regardless of whether you have ever done a crunch in your life. And all the crunches in the world will not reveal even a one pack if your body fat percentage never drops below the required level.” That’s all over your body, not just at the points you want to lose fat. “Spot reduction,” or burning fat at just one spot, is also a myth. Losing body fat means making sure a healthy diet is part of your exercise routine.

Continue reading…


Bootcamp in The Pit – December 9

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[hr] Silly cold out in the morning. We’ll meet inside.

Partner WoD
1000m row
100 Pull-ups
100 OHWL
100 sit-ups with medball toss
100 DB Back Squats
100 medball twists
1000m row


CF Blog December 9

Strength:

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Clean 3-3-3-3-3

WOD:
3 Min Max Rep Clean & Jerks (95/65)
3 Min Max Rep Double Unders
2 Min Max Rep Clean & Jerks (95/65)
2 Min Max Rep Burpees
1 Min Max Rep Clean & Jerks (95/65)
1 Min Max Rep Sit-ups

***

Nice little write-up from our friends at SweatClt.com:

Ultimate Crossfit | #SweatDate

December 7, 2016|Grace

Ultimate CrossFit focuses on strength, cardio, flexibility, power, speed, agility, balance and accuracy by focusing on performing functional movements at a high intensity. Ultimate CrossFit is truly about helping everyone achieve their fitness goals and while you get a team atmosphere each workout is your own to make it what you need. Ultimate CrossFit aims to help you achieve your fitness goals, whether you’re Pro or a newbie fresh onto the CrossFit bandwagon.

If you’re not familiar to the area, Ultimate CrossFit can be a little tricky to find. Although, I must preface that I naturally just have a really bad sense of direction…so you should actually be fine. Ultimate CrossFit is nestled at the back of a warehouse off Rampart Street by Sycamore Brewing. The entrance is the last door on the far right of the building and you have to drive into the parking lot to get to the door. The gym itself, is a refurbished and repurposed warehouse with an awesome updated urban industrial vibe. Bright orange racks set the tone and get your mind on alert right when you walk in the front door.

This was only my second time visiting a truly advertised “CrossFit” gym which had me wondering how well I would manage to complete the session. This mornings workout was with Coach Cathy. She is one of approximately 17 coaches at the facility. Along with our instructor, the entire Ultimate CrossFit crew was friendly, real, encouraging and motivating. I was worried that fitting in and surviving would be a challenge – don’t get me wrong it was challenging, but the music, support, encouragement and team atmosphere kept me going. Ultimate CrossFit simply could not have been a more accommodating place for a relative beginner like me

The workout of the day (WOD) was done in teams. We paired off and got the rundown on the workout. If you’re nervous about making friends, just bring one of your own. But really, there is nothing to be nervous about. Cathy patiently walked me through every movement making sure my questions were answered and I was comfortable with the exercise techniques. They recommend if you are totally new to fitness and CrossFit that you come in to shadow a class just to get comfortable with everything. This is great to ease the intimidation factor. We spent about fifteen minutes warming up with assault bikes, sit-ups and jump rope before we all got situated for the WOD and then got our workout kicked off on Cathy’s call. Today’s workout was something like this:

20 Calorie Row
20 Squat Cleans
30 Calorie Row
30 Burpees
40 Calorie Row
40 Toes to Bar
50 Double Unders each

 

Read whole article here…


CF Blog December 10

WOD:


“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

***

The Annual Ultimate Christmas Party is next Saturday (the 17th)!! Don’t forget to RSVP to the FB event page!

***

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only


CF Blog December 11

Strength:

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Single Leg DLs 8-8-8 (ea. leg)

WOD:
“Christine”
3 Rounds
500m Row
12 Body Weight Deadlifts
21 Box Jumps 20″


Bootcamp – December 12

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[hr] Three Rounds – 45 secs on/15 secs off with 1 minute rest between rounds
– inchworm push-ups
– jumping squats
– super planks
– jump rope right leg
– jump rope left leg
– jump rope both legs
– boat to canoe
– tuck jumps
– sit-ups


Conditioning – December 12

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[hr] 5 Rounds
400m run
20 lateral plyo skier hops
15 double unders
10 KB swings
500m row


CF Blog December 12

Strength:

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Jerk 1-1-1-1-1

WOD:
4 Rounds
400m Run
15 HSPU
2 Rope Climbs

***

Momma’s Quote of the Week: “You cannot have a positive life and a negative mind.”–Joyce Meyer

***

The Ultimate Christmas PARTY is this Saturday!!!!

7pm-1am
@ Studio 1212
1212 E 10th St.

*

Please RSVP to the Facebook Event Page or email Mike (mike@ultimatecrossfit.com) to let us know you’re coming!!!

*

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym. Just email your receipt to mike@ultimatecrossfit.com and your cab fee will be taken off of your January membership dues.


Conditioning – December 13

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[hr] 1000m row, then….
4 Rounds of each movement for 60 secs:
-squat to overhead press with dumbbells
-renegade rows
-sits ups
….then, 800m run


CF Blog December 13

WOD:

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“Filthy Fifty”
50 Box Jumps 24”
50 Jumping Pull-ups
50 KB Swings 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45#
50 Back Extensions
50 Wall Balls 20#
50 Burpees
50 Double Unders

***

For our CrossFit show lovers, interesting read from Bloomberg.com:

There’s a CrossFit War Being Fought Over Your Feet

Who’s winning the fastest growing market in sportswear? We hit the gym to find out.

by Kyle Stock

As a consumer, Steven Pokk shares some rarefied company. Like basketball legends Shaquille O’Neill, Dee Brown, and Allen Iverson, Pokk owns 15 pairs of Reebok sneakers.

But the Adidas AG-owned brand has fallen far since its heyday on NBA courts in the 1980s and 1990s. In a bid to rebound, it signed a 10-year deal in 2011 to be the official sportswear brand of CrossFit, then a budding workout regimen that mixes a range of fitness strategies, from weights and rowing machines to running and calisthenics. It was a savvy move for a company desperate to stay relevant.

At the time, Pokk, a 33 year-old personal trainer in New York, was just getting into the CrossFit craze. With purpose-built sneakers and a standing 15 percent discount, Reebok made him a brand evangelist, one of its first since all those basketball greats from the 1990s.

In late 2014, Pokk and a couple of buddies opened their own CrossFit gym (or “box,” as the vernacular goes): CrossFit Kingsboro in Brooklyn, N.Y. A month later, Adidas arch enemy Nike Inc. quietly began selling its first trainer for the CrossFit crowd, the Metcon. Pokk rushed out and bought a pair. He now owns eight iterations, wearing them to the gym, walking his dogs and, well, all the time. “I’m wearing them right now,” he said, as he left on a vacation to Australia.

As Nike battles Adidas for a slice of the global soccer-cleat market and tries to fend off Under Armour Inc. on basketball courts, it’s quietly edging into a multibillion dollar category that could have far greater impact on the future of the sneaker market. Reebok, meanwhile, is trying to hang onto share in the one place where it presciently decided to plant its flag.

continue reading…


Bootcamp – December 14

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[hr] 4 Rounds
30 squats
20 yard sales
10 tuck jumps
Bear Crawl

Cash Out: 3×10 hollow rocks and back arches

Conditioning – December 14

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[hr] 4 Rounds
25 squats
400m run
15 burpees
400m run


CF Blog December 14

Partner WOD:

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3 Rounds
1000m Row
50 Thrusters 45#
30 Pull-ups

***

Fun read from Curiosity.com:

Where Does The Fat Go After You Burn It?

During a particularly difficult spin class, you might wonder where all the weight you’re trying to lose is actually going. The answer: You exhale it as carbon dioxide.

Why It Matters
Nearly half of all Americans are trying to lose weight. According to a 2015 Gallup poll, 49% of Americans say they would like to shed pounds. Could understanding how it actually works help the numbers on the scale move? Maybe. And just in case, here goes…

When you burn more calories than you consume, your body has to dip into its fat storage for energy. This is how people burn fat and lose weight. The way your body burns fat is by oxidizing the molecules that make up the triglycerides that fill up fat cells: glycerol and three fatty acids. According to a 2014 study published by the British Medical Journal, most of the fat you burn turns into carbon dioxide and water. The process of burning 22 lbs (10kg) of fat will produce 62 lbs (28 kg) of carbon dioxide. Surprisingly, 84% of fat that is burned turns into carbon dioxide, and the remaining 16% becomes water.

Continue reading…


Conditioning – December 15

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Good to know

Okunoshima

Well this is a shame

Breakthrough Energy Ventures

Rent-a-Jew

Performing like an Olympian

Emoji translator

Golden Globe nods

Who knew?

Yuletide injuries

[hr] 30 Slam Balls
30 Ring Rows
30 OHWL
30 KB Swings
30 Wall Balls
30 Abmat Sit Ups
1000m Row (completed at any point during the WOD)


CF Blog December 15

Strength:

#TBT
#TBT

Back Squat 3-3-3-3

WOD:
4 Rounds
20 OHWL (45/25)
20 Burpees

***

Ultimate Christmas Party is THIS SATURDAY!!!

Saturday, December 17th
7pm-1am
@ Studio 1212
1212 E 10th St.

*

Please RSVP to the Facebook Event Page or email Mike (mike@ultimatecrossfit.com) to let us know you’re coming!!!

*

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym. Just email your receipt to mike@ultimatecrossfit.com and your cab fee will be taken off of your January membership dues.

***

Check out this cool event that Nick and Dalissia are putting together!!  A Chili Cook-Off to raise money for Haiti Hurricane Relief!!!  Please support them and their efforts if you can!

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Bootcamp – December 16

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[hr] Don’t forget about the Ultimate CrossFit Christmas Party tomorrow night at 7pm at 1212 E. 10th Street! And today is the last bootcamp class until January 3rd. Don’t miss it!

200m – Run / 2 Burpees
200m – Walk
400m – Run / 4 Burpees
200m – Walk
600m – Run / 6 Burpees
200m – Walk
800m – Run / 8 Burpees
200m – Walk
1200m – Run / 12 Burpees
200m – Walk


CF Blog December 16

Strength:

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Power Snatch 3-3-3-3-3

WOD:
4 Rounds
1 Min Max Rep Box Jumps 20”
1 Min Max Rep KB Swings (1.5/1)
1 Min Max Rep Sit-ups
1 Min Rest

***

It’s December. End-of-year deadlines. Holiday party-hopping. Traveling to visit friends and family.

It’s the time of year when trips to the gym fall out of the regular schedule and become a bit more erratic, as folks sneak in sweat-sessions whenever possible (and that is fantastic – we are always happy to see folks in the gym!). We get it.

However, not coming to the gym for a few days/weeks and then trying to go as hard as possible to “make up” for the absence may seem like a good idea, but can actually lead to injuries.  We encourage everyone to be smart this holiday season.  Come in when you can.  Move.  Sweat.  Get that heart rate up. Just be smart so you can enjoy a happy and HEALTY holiday season.

Here’s a great article from T-Nation about addressing pain in your training:

***

Tip: Do This When Training Hurts

Use this 5-step assessment to know if you should stop a set or continue.

by MC Schraefel, PhD | Yesterday

All Pain Happens in the Brain
There’s the old joke about shoulder injuries with lifters. The coach asks, “How many of you have a bad shoulder?” Half the group puts up their hands. The other half can’t.

Lots of lifters weaned on the “no pain, no gain” mantra think they should just tough pain out and keep going with their set. This is just wrong. In fact, it’s really harmful to your lifting goals.

Pain is complex. It’s fundamentally a signal for change, but not a prescription for action. If we get a pain signal and don’t do something to calm it down, the body will increase the intensity of that signal until you’re forced to listen to it. The longer we force that signal to get louder, the more that particular neural pathway gets optimized to signal pain.

The reinforcement of that pathway has lasting effects. For example, even after the inflammation is gone and the injury healed, that pathway has been super-sensitized to react to signals in the brain. Had a stressful day at work? How’s that old shoulder injury?

Some of the consequences of this optimized pain path can also mean screwed up muscle-firing patterns when trying to lift, which means screwed up progress. Oh yeah, pain changes muscle-firing patterns. The area experiencing pain is taken out of the “firing range” as much as possible.

Continue reading…


CF Blog December 17

WOD:

badger

“Badger”
3 Rounds
30 Squat Cleans (95/65)
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

***

It’s time to dust off your party pants!!!  The UCF Christmas Party is TONIGHT!

7pm-1am
@ Studio 1212
1212 E 10th St.

*

 

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. To facilitate your enjoyment, take an UBER on us to the UCF party tomorrow! Code will be mailed out to our members, or you can email Mike or Liz for the code.


CF Blog December 18

WOD:

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3 Rounds
500m Row
15 Bodyweight Bench Press
30 Double Unders
15 GHD Sit-ups


Conditioning – December 19

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[hr]  400m Run
20 KB SDHP
400m Run
40 KB swings
400m Run
100 double unders
400m Run
40 burpees over KB
400m Run
20 KB deadlifts (10 per leg)
400m Run


CF Blog December 19

Strength:

UCF Christmas Party 2016 #photobombs
UCF Christmas Party 2016 #photobombs

Snatch
5×3 @ 75-85%
*not touch TnG

WOD:
5 Rounds
250m Row
10 Front Squat ​(115/80)

Accessory:
3 Sets
20 Plate Presses*
20 Barbell Good Mornings

*https://m.youtube.com/watch?v=phn72o1qbRU&feature=youtu.be

***

Momma’s Quote of the Week: “It’s not how much we give but how much love we put into giving.”—Mother Teresa

***

A couple of notes of thanks:

Thanks to everyone who came out on Saturday night to celebrate another great UCF Christmas party!  It’s always so much fun to see everyone outside of the gym looking so gorgeous and dapper!!

*

Thank you to LB for throwing such a great event – the music, food, and booze are always on point! Thank you as well to LB for helping to make sure that everyone got to and from the party safe and sound by providing UBER transportation for all…I’m pretty sure I saw the phrase “best gym in town” bouncing around social media.  Umm, yeah!

*

Finally, a belated THANK YOU to all who participating in this year’s Ultimate Give Back and donated giving tree items to support Thompson Family Services here in Charlotte.  You guys are AMAZING!!!  We had an impressive amount of toys, games, gift cards, etc. to donate this year – it was hard to fit into one SUV even with all of the seats down!

Thank you.  Your generosity is so appreciated.

*

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only


Conditioning – December 20

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[hr] 500m row
10-1 Sit Ups
1-10 Lunges
750m row
10-1 Row Boats
1-10 Push Up to Plank
500m row


CF Blog December 20

Strength:

img_1322

Barbell Bentover Row
3×8
*choose weight

WOD: With a Running Clock
0:00-5:00: AMReps
30 Push Press​(95/65)
30 Bar Facing Burpee
Max KBS with remaining time​(1.5/1)
5:00-8:00: Rest
8:00-13:00: AMReps
20 Push Press​(115/80)
20 Bar Facing Burpee
Max KBS with remaining time​(1.5/1)
13:00-16:00: Rest
16:00-21:00: AMReps
10 Push Press​(135/95)
10 Bar Facing Burpee
Max KBS with remaining time​(1.5/1)

***

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only

***

Mark your calendars!!  Dalissia and Nick are hosting an awesome Chili cook-off fundraiser!! 100% of the profits will go towards disaster relief efforts in Haiti following the devastation of Hurricane Matthew.

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Conditioning – December 21

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[hr] 50 Double unders/50 Sit-ups/25 Burpees, then….
40/40/20, then….
30/30/15, then….
20/20/10, then….
10/10/5


CF Blog December 21

Partner WOD:

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Teams of 2
100 DB Snatch​(65/45)*
20 HSPU
100 Box Jumps​(24/20
20 HSPU
100 Abmat Sit-ups
20 HSPU
100 Pull-Ups
20 HSPU
*scale to (45/30)
*split work as needed

***

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only

***

Good blog post from Stronger, Faster, Healthier:

PROTEIN POWDER 101

Whether you’re a seasoned athlete or just starting to hit your stride in the gym, you’ve probably considered using protein supplements, if you haven’t started already. There are so many different types out there that all serve different purposes, so it’s understandable to feel a bit overwhelmed if you’ve never shopped for it before. Luckily, there are answers to all of the questions you may have! Here are the basics that you should know before purchasing your first batch of protein powder:

Protein powder is beneficial for anyone looking to build muscle.Protein powder is beneficial for anyone looking to build muscle.
Why should I use protein powder?
There are many reasons that people decide to begin taking protein supplements. Of course, protein is a crucial element in a well-balanced diet, but its benefits go further than just supporting your immune system and speeding up red blood cell production. According to Bodybuilding, whey protein in particular is a good choice for people looking to build muscle and lose fat in a healthy way. Since it helps you maintain lean muscle when used along with a healthy fitness regimen, it can also help you increase muscle strength.

What should I look for on the label?
There are many types of whey protein, so reading all of the labels can be a real whirlwind. However, one thing that everyone who’s looking to begin taking protein powder needs is a high-quality protein. Not only will high-quality protein taste better, but it’ll offer more benefits and a healthier shake. Of all types of protein powders, whey tends to have the highest amount of biological value, which some believe is a big factor in helping you grow your muscles. The biological value is the proportion of absorbed protein from your food. Other varieties include casein, egg white protein and soy protein, but they don’t have as high of a biological value. Whey protein has a higher biovalue than most any other source of protein, and a non-denatured whey protein concentrate has the most optimized biovalue. Another thing to keep an eye out for on your protein labels is the amount of additives. If you don’t want to use a plain powder, look for natural sweeteners and flavors.

“Most people drink protein shakes after a workout.”
When should I consume them?
There are a few different ways you can consume your protein powder. Some people use their protein shakes as meals, helping them get their day started, or as a replacement for lunch when they don’t have time for a traditional mid-day break. However, many body builders and fitness fanatics prefer to use them before or after their workouts. There’s a small window of time after a workout, according to a study in the International Journal of Sport Nutrition and Exercise Metabolism, in which an influx of nutrients will have the biggest benefit on your muscles and body. Because of this, many people opt to guzzle a protein shake within a half hour of their gym session. While doing this is not exactly necessary to reap the benefits of your workout, the extra strength and muscle gain is worth it!

Other varieties of whey protein, like Fuel, however, are best taken before your workout. This is a great option if you aren’t going straight home after the gym and want to drink something to get you going before you start exercising, rather than after. This is a light way to get your energy up without having a heavy meal sitting in your stomach while you exercise.

read full post here…


Conditioning – December 22

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[hr] AMRAP 25
400m run (or 500m row)
1/2 mile on Airdyne
2x Prowler (down/back = 1)


CF Blog December 22

Strength:

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Every 2 min for 10 min (5 sets)
4 Back Squat​​(75-80%)

Strength:
5×3 Bench Press​​(85%+)

WOD: FT
100 Double Unders
25 T2B
75 Double Unders
20 T2B
50 Double Unders
15 T2B
25 Double Unders
10 T2B

***

7am drinking seemed to be the proper send-off for our friend, Ryan.  Wish him well as he moves up to the snowy tundra of Boston this week!

*

Christmas and New Years Hours:

Saturday Dec 24th:
8am and 10am classes only

Christmas Day:
No classes

Monday Dec 26th:
8am, 10am and 12pm classes only

Sunday Jan 1:
11am class only


CF Blog December 23

WOD:

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2 RFT
40 Wall Balls(20/14)
400m Run
10 Snatch(135/95)
5 Muscle-Ups

Cash Out:
Row Conditioning: 8 Rounds
250m Row
*1 min rest b/w rounds

***

From the UCF Archives:

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 Blog December 24 (Christmas Eve)

WOD:

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12 Days of Christmas

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)

Think of the song the Twelve Days of Christmas… Do 1 TGU, then 2 burpees and 1 TGU, then 3 ring dips 2 burpees and 1 TGU, then 4 squat jumps 3 ring dips 2 burpees and 1 TGU.


CF Blog December 25 – Christmas

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Merry Christmas!!  

Enjoy a day off from the gym!!

We’ll be back tomorrow at 8, 10, and 12!


CF Blog December 26

WOD:

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800m Run
25 KB Swings (1.5/1)
25 Box Jumps (24/20)
25 Push-ups
400m Run
25 KB Swings (1.5/1)
25 Box Jumps (24/20)
25 Wall Balls (20/14)
400m Run
25 KB Swings (1.5/1)
25 Box Jumps (24/20)
25 Ball Slams (30/20)
800m Run

***

Momma’s Quote of the Week: “To practice five things under all circumstances constitutes perfect virtue; these five are gravity, generosity of soul, sincerity, earnestness, and kindness.”–Confucius

***

Today’s hours: 8, 10 and 12 classes only!


Conditioning – December 26

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[hr]  5 Rounds, 1 minute each
– burpees
– plank
– bowler lunges
– ab bicycles
– rest


Conditioning – December 27

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[hr] ‘Cindy’
AMRAP 20
-5 pull-ups
-10 push-ups
-15 squats


CF Blog December 27

Strength:

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5 x 2 Clean + 1 Jerk @ 75-85%
*not touch TnG

WOD: AMRAP 12
3 Bar Muscle-Up*
9 Hang Power Clean (135/95)*
27 Double Under
*6 C2B sub for muscle-ups
*scale to 115/80 on Hang Power Clean

Midline Cashout: Accumulate 3 min of plank (plank hold, side plank, ring plank)
*can do a mix of planks or just pick one

***

We are in the Holiday homestretch, but there’s still a week of fun and parties to be had.  Here are some tips to staying healthy from Breaking Muscle:

3 Steps To Holiday Health

Traver H. Boehm
        
Do you remember back to when you were a kid, how time came to screeching halt and crawled painstakingly forward from October 31st to the morning of mornings – December 24th? As an adult, however, that time period is now on warp speed! Now, it seems that one minute we’re out buying pumpkins, the next we’re getting dressed to go out for New Year’s Eve. Unfortunately, what also seems to accompany the fast forwarding of our lives, is the increase in our waistline.

Just how does one stay fit, healthy and on track with their weight through the holiday season?

There are a variety of tips, tricks and strategies to help people keep health and personal wellness at the front of the priority list at a time when cakes and cookies start magically appearing in the office and your Wednesday yoga class has now been replaced with holiday parties. Before we look at three very easily applied principles for staying healthy during the holidays, we should preface them with the notion that managing our expectations is extremely important this time of year. With forces working against us and our control over our own person time and food choices, I have found advising clients to maintain their current health and fitness levels is a far more holistic and achievable option than attempting to make huge gains during this time period.

Holiday Health Success Tip #1– Eat Before You Go

Holiday dinner and cocktail parties are a wonderful part of this festive season. They can however, end up being slightly problematic to someone who is on any kind of restrictive diet. For this reason it’s best to have a meal, where you have control over the ingredients, before you go to your next holiday gathering. Not being hungry when you arrive at the party gives you the option of snacking on foods outside of your dietary preferences if they are the only option presented, but doesn’t make you reliant on those foods as your sole sustenance for the evening. Eating a full meal before walking into a party or gathering will also keep cravings down when you find yourself all alone in a stare down with the gingerbread cookies.

Holiday Health Success Tip #2– Eat Well When Alone

My good friend, CrossFit Coach Eric Malzone, gave me this tip and it’s one worth its weight in gold. Since so much of the holiday weight challenge is related to the caloric increase people face from social functions, Eric advises all of his clients to eat healthy, Paleo-based meals when they are eating at home or eating alone. The vast majority of our meals during the holiday season are still consumed while sitting at our own kitchen tables. By making sure these meals are loaded with nutrient-rich vegetables as well as lean meats and fish, we’re stacking the deck back in favor of our own health and wellness. You may not have choices beyond Aunt Sally’s famous holiday macaroni and cheese at a family gathering, but we can help prevent the slippery slope of holiday expansion by being extra vigilant about what we eat when alone.

Continue reading…


Conditioning – December 28

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[hr] Partner WoD
800m Run (together)
100 Pull-ups (scale: ring rows)
100 DB Back Squats
100 Sit-ups
100 DB Push Presses
800m Run (together)


CF Blog December 28

Partner WOD: 

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AMRAP 10
21-15-9 each*
OHS (75/55)
Abmat Sit-Up
-then w/ time remaining
Burpee Lat Box Jump (20 inch box for male/female)

*partner 1 does 21 OHS, then partner 2 does 21 OHS, then partner 1 does 21 Abmat sit-ups, then partner 2 does 21 Abmat sit-ups, then partner 1 does 15 OHS, continue until finished with last set of 9 Abmat Sit-ups

Rest 3 min

AMRAP 8
15-12-9 each*
OHS (95/65)
GHD Sit-Up
-then w/ time remaining
Burpee Lat Box Jump (20 inch box for male/female)

Rest 3 min

AMRAP 6
12-9-6 each*
OHS (115/80)
T2B
-then w/ time remaining
Burpee Lat Box Jump (20 inch box for male/female)

***

Neat little write-up on Hydrate Medical, locally owned by one of our members in Charlotte Magazine…very apropos for this holiday season ;):

Hungover? This Clinic Says It Can Help

We stayed out too late and put hydration treatment to the test

BY ADAM RHEW

IF, IN THESE divided times, we can agree on certain things, surely one of them is this: Wine hangovers are the worst.

I reach this conclusion around sunrise on a Friday in November, as the whirring blades of my bedroom ceiling fan match the beat of the pounding at my temples. I roll over and hold a cool glass to my flushed cheeks. I contemplate breakfast, but I am not there yet.

Before you feel sorry for me, I should say that my state is self-inflicted and intentional.

Last night—first at a philanthropic benefit with red wine and later at uptown bars with prosecco and bourbon—I intentionally tried to incite this awful hangover. The plan was to test the services at Dilworth’s Hydrate Medical, a company that promises to treat symptoms such as mine with IV fluids and vitamins.

I’d heard of similar hydration clinics in Las Vegas and knew of a few friends who had to duck into one to recover from a bachelorette party. Since I turned 30, my recovery time from a night on the town has, shall we say, been a little sluggish. My normal hangover cure—a fried chicken biscuit, hash browns, ibuprofen, Gatorade, and a hot shower, in that order—doesn’t cut it anymore.

So, I scheduled a hangover and made an appointment for 10 a.m., which is … Oh my goodness, that’s two-and-a-half hours from now. Why the hell did I volunteer to write this story? How will I make it till then?

Wine hangovers are the worst.

My mouth is sticky and I prop myself up in bed for a sip of water.

***

HANGOVERS, AS I LEARNED from Hydrate Medical co-founder Dr. Jonathan Leake, are a function of dehydration and the body’s response to toxins in booze. “Alcohol blocks your body’s ability to store water,” he says. “That’s why you get dehydrated. You just start wasting fluid.”

Leake went to medical school at Emory and did his residency at Carolinas Medical Center. He still works emergency room shifts at a hospital in Shelby. He and his business partner started Hydrate Medical in 2014 after noticing how many ER patients showed up to be treated for simple dehydration. “We realized we could do this in a clinic setting, and it would be less expensive and obviously more comfortable,” he says. The owners added locations at Lake Norman and in Miami and plan to start a mobile treatment unit in 2017. They want to expand to south Charlotte after that.

Everyone who works at Hydrate, Leake tells me, has emergency room experience and is comfortable starting IVs. The company’s treatments work on hangovers, but also for jet lag, on weakened immune systems, and for athletes recovering from exhaustion after a race.

The clinic seems to promise the hydration therapy will, to borrow a phrase, Make Adam Great Again.

Continue reading…


Conditioning – December 29

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[hr] 10 to 1 jumping squats, burpees and sit-ups with slam ball

Cashout: Max effort 1000m row


CF Blog December 29

Strength:

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3 x 5 Single Leg Deadlift (ea side)
*can use DB, KB or BB

4 RFT
500m Row
10 DB Thrusters (45/30)
2 Rope Climbs

***

Mark’s Daily Apple serves up some great ways to take advantage of the winter season.  Check it out!:

8 Primal Things to Appreciate about the Winter Season

By Mark Sisson

Winter has come. That means different things to people based on their climate, but I’m of the opinion that winter is relative. You’d be right that the “cold” I face isn’t as objectively dangerous or unpleasant as the cold people in New York, Ottawa, Chicago, Warsaw, or Stockholm face. What’s cold to me in Malibu is short-sleeve weather in my native Maine—but it’s still cold to me today! “Feeling cold” is the defining characteristic.

Today, I’m going to tell you why you should appreciate and enjoy the cold season.
1. Feeling uncomfortable

Discomfort is a good thing. Our ancestors were frequently uncomfortable. Discomfort weeded out the unfit and made us who we are today. Those with a beneficial response to physical discomfort were more likely to pass on their genes. We are the product of those people, and exposing ourselves to uncomfortable situations and sensations will probably improve our health and overall resilience, too.

Cold weather provides an easy opportunity for feeling uncomfortable. You just go outside in light clothing and wait for the chill.

The best part, besides making you tougher? Feeling uncomfortable makes comfort feel even better.

2. Having the wilderness all to yourself

People hate the cold. Use the fact that people hate the cold to your advantage. Every time I go for a hike in sub 50° weather, I’m mostly alone. People are by and large wimps. It’s great.

If you’re worried about being outside in the cold (and believe me, the wilderness takes away about 10°!), don’t be. Once you get moving, you quickly forget the temperature. Your body revs up, and you start sweating. You’ll probably start peeling off articles of clothing. Whatever you do, don’t dress to the ambient temperature. That quickly becomes irrelevant.

3. The abundance of cold plunge opportunities

Everyone should cold plunge on a regular basis. I’ve been doing it every night for several years now, and I don’t think I could manage without them. It’d be pretty hard to give up:

  • The enhanced recovery. After a day of particularly vigorous training or playing, I’m ready to go the next day—as long as I cold plunge.
  • Reduced DOMS, even after a heavy day.
  • Less joint pain. My arthritis is a thing of the past, but the lingering, nagging pains I’d still suffer from time to time have completely disappeared.
  • Better sleep. A cold plunge at night drops my body temperature and gets me ready for bed.

Any body of water you encounter will be cold. Outdoor swimming pools usually have the heaters off in winter—jump in! The cold water in your shower will be far colder during the winter than at any other time—time to try a contrast shower! Heck, you can turn on a garden hose, strip down to your skivvies, and douse yourself in a reliably cold stream of water if it’s winter.

Continue reading…


CF Blog December 30

Strength: EMOM 12

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Min 1: 5 Back Squat (70-80%)
Min2: 30 Double Unders

WOD: 3 RFT
400m run
15 Wall Balls (20/14)
200m KB Farmers Carry (1.5/1)

Cashout: 3 x 20 sec L-sit
*rest as needed but try to go on the min

***

Mark your calendars!! Dalissia and Nick are hosting an awesome Chili cook-off fundraiser!! 100% of the profits will go towards disaster relief efforts in Haiti following the devastation of Hurricane Matthew.

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CF Blog December 31

WOD: “The Seven”

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7 RFT
7 HSPU
7 Thrusters (135/95)*
7 K2E
7 Deadlifts 245/175*
7 Burpees
7 KBS (2/1.5)*
7 Pull-Ups
*scale weight accordingly
*cap at 40 min

***

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

***

Happy New Year’s Eve!!  

Hope everyone enjoys a safe, fun night!!  We’ll see you back in the gym in the New Year!!  Start thinking about those 2017 goals…..


CF Blog January 1

Strength:

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4×8 BB Step-Up

WOD: Tabata
Ball Slam (30/20)
Bike (cal)
Hollow Rock
Row (cal)

***

Happy New Year!!!  11am class only today!!