BGB (Bootcamp Gone Bad)

3 rounds, 1 min per station, of:
Wall Ball
KB Swing
Box Jump
Push-up
Row (calories)
Rest


Chicken Ginger Soup

Cleansing Ginger-Chicken Soup (serves 6)

Ginger has long been known for its health benefits. Prized for its anti-inflammatory properties, it is also known to calm an upset stomach. It adds a nice “heat” to this rich, satisfying broth. Remove the chicken breast halfway through cooking to keep it tender and juicy. The purity of this broth needs little else, but if you want more substance, add rice or noodles.

1 onion
Sliced 2 ribs celery
Chopped 1 big hand fresh ginger (about 8 ounces), unpeeled and sliced into big pieces
1 clove garlic
10 black peppercorns
1 organic chicken, cut into 7 pieces (2 breasts, 2 thighs and legs, 2 wings, and the back)
Salt
Handful fresh cilantro leaves

Put the onions, celery, ginger, garlic and peppercorns in a heavy large pot, then add the chicken pieces, placing the breasts on top so they will be easier to remove from the hot broth halfway through the cooking. Cover with 4 quarts cold water and bring just to a boil over medium-high heat. Reduce the heat to low. Skim off any foam that rises to the surface.

After about 30 minutes, remove the chicken breasts and set them aside to cool. Continue to gently simmer the soup for 1½ hours.

Remove all the chicken from the broth and set it aside until it is cool enough to handle. Pull off and discard the skin, bones, and gristle. Strain the broth through a fine-mesh sieve into a bowl then return the broth to the pot. Boil the broth over high heat until it has reduced to about 8 cups. Season with salt to taste.

Put a handful of chicken in each of 6 individual bowls, then ladle in the hot broth. Serve garnished with cilantro leaves.

 

February Benchmark:
BGB (Bootcamp Gone Bad)
3 rounds, 1 min per station, of:
Wall Ball (10, 14, 20)
KB Swing (.5, 1, 1.5)
Box Jump (16, 20, 24)
Push-up
Row (calories)
Rest


CF Blog February 2

Groundhog Day

WOD: “Nine-30’s”images
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run

For your tax filing purposes:

 

On behalf of The 31Heroes Project, thank you for participating with us in the second annual 31Heroes WOD to honor the heroes we lost on August 6, 2011.   We had almost 500 affiliates host over 8,500 participants across the United States and throughout the world.  Collectively we were able to raise over $300,000 for the August 6th families and our partner organizations, Snowball Express and the Travis Manion Foundation.

Each year we offer our participants a shirt, fair market value of $20.00, in return for their registration fee.  As a result, $20.00 of the registration fee is not tax deductible, but the amount below may be tax deductible:

– 2012 WOD  fees above fair market value: $11

Please work with your tax advisor regarding any tax deductions related to your donation.  Please note that no goods or services were provided in consideration for your donation.

Thank you for supporting and believing in the mission of The 31Heroes Project.  We are honored to able to support military families as a result of your generosity.  Please continue to stay connected with us through our Facebook page and website.  We are working hard to continue to improve your experience and participation during the 2013 event.  We also welcome any and all feedback you may have.  Please feel free to email us at info@31Heroes.com

With kind regards,

The 31Heroes Project  Team

Tax ID # – 45-3581265


CF WOD February 2

WOD: “Nine-30’s”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run


CF Blog February 3

Warm-up: Mobility work photo (6)

Tabata:
Sledgehammer Strikes
Rest 1 min
Kettlebell Swings (1.5/1)
Rest 1 min
Abmat Sit-ups
Rest 1 min
Ring Rows


CF WOD February 3

Warm-up: Mobility work

Tabata:
Sledgehammer Strikes
Rest 1 min
Kettlebell Swings (1.5/1)
Rest 1 min
Abmat Sit-ups
Rest 1 min
Ring Rows


photoTrainer Spotlight: Shannon Johnson

How long have you been coaching? 
I earned my Crossfit Level 1 certification in July 2010.  I started coaching in Sept 2010 at another Crossfit gym.  In Feb 2012, I saw the error of my ways and made my way to Ultimate Crossfit and have been here since then. During my coaching career, I have also earned certifications in Crossfit Endurance, Crossfit Gymnastics, and received certification in the Crossfit Coach’s Prep Course.

Athletic background?
I was a competitive gymnast for 10 years.  I competed in track and field in high school and cheered.  I was also a cheerleader at the University of South Carolina.  Go Cocks!!  (If this were a verbal interview, I would sing the fight song for you!)

What class/time of day are people likely to find you coaching?
You can find me at UCF coaching in the morning.  I am usually there between 6-8am.

What is your favorite WOD or lift?
I like most of the bar movements such as pull-ups, toes to bar, bar muscle ups, etc.  As a gymnast, bars was my favorite event.  I just loved to swing on the bars and I still think it is fun!  Strangely, this enjoyment has not translated in the same way to the rings.

If you could perfect any skill or movement, which would it be?
As an athlete, I continue to work on my Olympic lifting skills.  In particular, the snatch causes the most challenges for me.  I am pleased to say that I accomplished a long time goal of a body weight snatch in Oct, but I still have a lot of work to do to feel skilled at Olympic lifting.

What do you do outside of the gym (occupation, hobbies, etc.)?
I am frequently asked if I have a “real job.”  The answer is yes- I am the Vice President of Carolinas Hospitalist Group for Carolinas Healthcare System.  By year end, our group will cover 15 hospitals and be comprised of 200 providers.  It is very demanding with many long days.  Crossfit is my outlet for fun and stress relief.  Sadly, there is not too much time for many other things.

What is your favorite thing about coaching UCF?
As a coach, my favorite thing is seeing people improve.  I love seeing an athlete get a new skill or improve on a skill.  I love that moment when you give the perfect cue and it just clicks with the person you are working with and suddenly they just understand.

Most memorable moment at UCF – personal, coaching or otherwise?
My most memorable moment would still be the first time I shadowed at UCF and I worked with our fearless leader, Lance Breeden.  Lance was coaching an athlete on T2B and assisting with her kip.  He was providing “tactile” cues and reached in just at the wrong moment and inadvertently touched a body part that he shouldn’t have.  He followed up with me to make sure that I understood that wasn’t really how we did things here at UCF.  “You can touch the bacon…”


Skill: Wall Balls – 75 Wall Balls for time
WoD: 5 Rounds – 10 KB Sumo-DLHP, 10 Ring Dips


CF Blog February 4

Strength:555244_10100665324731067_420665541_n
Power Clean OTM for 12min

WOD:
3 rounds of
400m run,
15 thrusters 95/65
15 KB Swings 1.5/1
15 Pull-ups

Momma’s Quote of the Week:  “Try to be like the turtle-at ease in your own shell.”–Bill Copeland

Congrats to all of our UCF members who competed in the Fix for the Day Raid in the Park this weekend!!!  Great work Sam F. and Erin J. – way to represent!!!!  And a huge shout out to Ms. Susan H. for her big win!!  Woot, woot!!!


CF WOD February 4

Strength:
Power Clean OTM for 12min

WOD:
3 rounds of
400m run,
15 thrusters 95/65
15 KB Swings
15 Pullups


Abs of Steel

The sit-up is an abdominal strength training exercise commonly performed with the aim of strengthening the hip-flexors and abdominal muscles. When done correctly, sit-ups are an effective and safe abdominal exercise. The characteristics of an effective ab exercise are that the movement bends the spine in it’s full range of motion while contracting the abdominal muscles from full extension to full flexion.

When outside in the park, we’ll typically perform a butterfly sit-up.  Where you will “butterfly” or spread the legs open allowing the soles of the feet to come together—this takes the hip flexors out of the equation completely allowing the abdominals a full range of motion. Then, sit up and touch your fingers to the ground in front of your toes on each repetition.

When we’re indoors, we sometimes use an AbMat. Placing the AbMat under the lumbar curve allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) to full flexion (when the lower back comes off the floor and spine is about 30 degrees from the floor). Furthermore, turning the knees out with the legs bent puts the hip-flexors at a disadvantage, so you will really be using your abs, and not your hip flexors to complete the movement. For a more in depth explanation of how and why the AbMat works, click here.

Whether we’re using an AbMat or not, the standards are: shoulders and hands touch the ground behind the head at the bottom and the top is where the shoulder comes to the vertical plane of the hip or beyond. We encourage the use of the arms to swing the body upwards, pulling up by contracting/tightening the abs. On the decent back down, keep the back straight without rounding and allow the shoulder blades to completely touch the floor, while reaching behind your head.

 

Today’s Workout:
Skill: Wall Balls – 75 Wall Balls for time
WoD: 5 Rounds – 10 KB Sumo-DLHP, 10 Ring Dips


CF Blog February 5

Strength:

Crossfit for KenyaCrossfit for Kenya

Back Squat 6×3 @ 80%

WOD:
Death by Burpees

 

On Feb 16, UCF will participate in the CrossFit Kenya Initiative WOD. Between now and then, we are going to work together as a gym to raise as much money as we can to support the cause. We’re doing it a little differently than we have in the past. Instead of setting up individual fundraising pages, we’ve set one up for the collective effort. https://kenya.crossfit.com/sponsor?id=U121567 Use this link to raise money from friends and family, and donate as a participating athlete.

About the cause:

CrossFit Hope for Kenya is committed to building up rural Kenya by providing schools and fresh water. The goal is to create self-sustaining solutions, built by the people with the financial support of our donations. Villages must raise 10% of the funding themselves, along with providing unskilled labor from within the village, which ensures the community is vested in the project. 100% of our donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

Our goal at UCF is to raise $3,500.00, which is the cost of building a cistern for fresh water. Here the link to our fundraising page again: https://kenya.crossfit.com/sponsor?id=U121567

CrossFit Hope for Kenya WOD:

Complete as many rounds and reps as possible in 12 minutes of: 
50 Squats.
30 Push-ups, 
15 Pull-ups


CF WOD February 5

Strength:
Back Squat 6×3 @ 80%

WOD:
Death by Burpees


BC Poker


habit

The hardest thing for most people, when it comes to building habits, is sticking to it long enough for it to become ingrained.  Simply put: if you can learn to stick to a habit, you can do almost anything.

The most common reasons people don’t stick to a habit:

  1. Habit is too difficult.
  2. You don’t enjoy doing it.
  3. Too many habits at once (habits are hard!).
  4. Too many other things going on.
  5. Changes in routine (sick, travel, visitors, big project at work).
  6. Not really motivated to do it.
  7. You talk yourself out of it.
  8. You miss a day or two and get discouraged.

There are other reasons too: people actively discourage you from changing, or you think negative thoughts about your ability to change, or you overdo it in the beginning and then run out of enthusiasm.

Now that we know all that we’re up against, it seems pretty tough, no? Actually, it’s not easy, but it’s definitely doable. Anything worth doing is going to take some work. You just need to set your mind to doing something tough, and be OK with a little struggle.  If you’re not good at habits yet, then start with the most basic skills — don’t try to do ninja habit skills yet. You want to practice the habit rules by doing something crazily easy. It will seem a little ridiculous, but spend a little time doing something ridiculous if you really want to be good at it.

That said, here’s a set of good “rules” to follow if you want to actually stick to new habits:

  1. One Habit at a Time. This is incredibly important — most people ignore it because they underestimate how much focus it takes to actually stick to a new habit. It’s easy to start a habit, or even 5 of them at once. Sticking to them is another story. Please note that this is one habit period — don’t think you can do one fitness habit, one social habit, one work habit, etc. One habit only. Do not break this rule.
  2. A Tiny Habit. Do not focus on results as you’re forming the habit. Make the habit as tiny as possible. Whatever you think you should do, cut it in half. Then, if possible, cut it in half again. Maybe once more if your time to do it is longer than a couple minutes.
  3. Once a Day. You might think you can change your entire diet all at once. Not bloody likely. Only do the habit once a day, and again, just for a minute or two each day. Once the habit is ingrained, you can expand, but wait at least a few weeks before you even consider that.
  4. Focus on Starting. The only thing you need to do is start. That’s the part of the habit that matters in the first month or so. Later on, you’ll run a marathon. For now, just put all your effort into lacing up your shoes and getting out the door. If you’re meditating, just get your butt on the cushion. If you’re eating healthy, just get your healthy snack in front of you, and take the first bite. Just start.
  5. Enjoy Doing It. It’s really important that you get positive feedback for doing the habit, right away. Many people do a habit they hate, which is built-in negative feedback, and then wonder why they can’t stick to it. Do a habit you love, or find a way to enjoy doing the habit. Focus on the positive aspects of it. Feel good about doing it. This is immediate reward, and it’s necessary.
  6. Watch Your Thoughts. If you start to avoid the habit, or do the habit but feel discouraged, or ever feel like quitting … pay attention to these thoughts. Where are they coming from? Are you rationalizing quitting? Are you giving yourself some negative self-talk? Those thoughts aren’t real — they’re just defense mechanisms your brain uses to avoid discomfort. Let them go, and don’t let them have power over you. You can beat them with some positive self-talk.
  7. Don’t Miss Two Straight Days. This is the key. If you let yourself miss a day, be absolutely sure, incredibly and powerfully sure, that you don’t miss a day again. Miss a day, and let all kinds of alarms go off: you should put yourself on emergency status and do everything possible to not miss the 2nd day. If you do, you are never going to get good at habits. Don’t do it.
  8. Be accountable. Tell at least one other person about your habit change, and ask them to keep you accountable. A group of 4-5 people is even better. It will increase your likelihood of sticking to the habit.

 

 

Today’s Workout:
BC Poker


3 Rounds, Tag Team 400s:
In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400.
You will each run TWO 400s for a total of 1 mile. 
Rest 3 minutes.


CF Blog February 6

Strength:photo (5)
Press 5-3-1 (75,85,95%)

WOD:
6 Rounds
10 Kettlebell Snatch (2/1.5)
5 HSPU

photo (6)Erin

News/Announcements:

***Omega Sports on Park Rd. is holding a drawing for our members to win a free pair of Innov8s. A display has been set up on the glass cabinet by the gym entrance, alongside a sample shoe.  If you’d like to enter, just fill out your information on the yellow tags provided and drop it in the bin – we will pick a winner at the end of the month*!!  Additionally, during this month, Omega Sports on Park Rd. will be offering a discount to our members – it is only at this location – just let the salesperson know that you are a member of Ultimate!  

photo (4)Sam

*Just one entry per person, please.

 

***CROSSFIT FOR KENYA

On Feb 16, UCF will participate in the CrossFit Kenya Initiative WOD. Between now and then, we are going to work together as a gym to raise as much money as we can to support the cause. We’re doing it a little differently than we have in the past. Instead of setting up individual fundraising pages, we’ve set one up for the collective effort. https://kenya.crossfit.com/sponsor?id=U121567 Use this link to raise money from friends and family, and donate as a participating athlete.

About the cause:
photo

CrossFit Hope for Kenya is committed to building up rural Kenya by providing schools and fresh water. The goal is to create self-sustaining solutions, built by the people with the financial support of our donations. Villages must raise 10% of the funding themselves, along with providing unskilled labor from within the village, which ensures the community is vested in the project. 100% of our donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

Our goal at UCF is to raise $3,500.00, which is the cost of building a cistern for fresh water. Here the link to our fundraising page again: https://kenya.crossfit.com/sponsor?id=U121567

CrossFit Hope for Kenya WOD:

Complete as many rounds and reps as possible in 12 minutes of: 
50 Squats.
30 Push-ups, 
15 Pull-ups


CF WOD February 6

Strength:
Press 5-3-1 (75,85,95%)

WOD:
6 Rounds
10 Kettlebell Snatch (2/1.5)
5 HSPU


Road to Recovery

With high intensity we need to keep ACTIVE RECOVERY in mind. Why do we take a recovery jog or ask you to keep moving during the workout? It’s all about keeping your muscles warm and moving to prevent injury and the build up of lactic acid (which causes soreness). After outputting at a high intensity, sprinting especially, catch your breath and keep moving. Even if it’s just walking. The more you practice active recovery the better you’ll get. You’ll begin to notice a big difference in your endurance. It’s also a safer way to work out. Especially when it’s as cold as it is outside these days.

“One study published in Medicine & Science in Sports and Exercise (1) found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.

Another study (2) found that adding low intensity exercise to the rest period after competition did not decrease an athlete’s physical recovery and actually had positive effects on psychological recovery by improving relaxation.

A third study found active recovery encouraged lactic acid removal and and helped speed recovery. (3) The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise.”

 

Today’s Workout:
3 Rounds, Tag Team 400s:
In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400.
You will each run TWO 400s for a total of 1 mile.
Rest 3 minutes.


CF Blog February 7

Strength:2013-01-09 20.08.04
Deficit Deadlift 2×3 @ 50%, 2×3 @ 60%, (*only attempt If 2x body weight
Deadlift)

AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders

Cash out – 3 x 10 GHD sit-ups

 

UCF: Building Our Community

Do you remember your first few months of Crossfit?  I do.

I remember feeling unbelievably nervous before each class with butterflies that could not be quelled.   Between the new environment (a stark contrast to the posh health clubs I was accustomed to), intense workouts that demanded every fiber of one’s being, and being surrounded by athletes perfectly capable of movements that I was still fumbling through – it was hard not to feel nervous (read: intimidated).

Truth be told, that feeling lasted quite a while and didn’t dissipate until I became more comfortable with those around me.  While the workouts continued to leave me retching on the floor, it was the faces smiling back during the warm-up, and hands reaching out post-WOD – a symbolic acknowledgement of shared pain – that brought pleasure to the whole experience.  Getting to know a handful of people made me feel as though I had become part of the community and that’s truly when Crossfit transitioned from nerve-wracking to fun.

At UCF we are so fortunate to have new members joining every week – feeling those same butterflies that you may have felt as well when you began Crossfit.  Maybe that feeling of starting out is long gone for you.  Maybe you’ve entrenched yourself in a group of friends and a great community and you’ve forgotten what it’s like to be on the outside.  But, when you see new members arrive at the gym in hopes of being part of something greater – I ask that you reflect on your beginnings as a Crossfitter and reach out to those new members to make them feel welcome.  Show them how awesome our community truly is and welcome them to be a part of it.


CF WOD February 7

Strength:
Deficit Deadlift 2×3 @ 50%, 2×3 @ 60%, (*only attempt If 2x body weight
Deadlift)

AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders

Cash out – 3 x 10 GHD sit-ups


Random Notes - FEB

Best 2013 Super Bowl Commercials…  what was your favorite?

Why is the healthy menu called the “hidden menu”… Panera Goes Paleo-Primal (Hidden Menu)

How Oreo Got That Twitter Ad Up So Fast… Oh Oh its magic

Food for thought… Applegate

‘Girls? Ladies? Folks?’… A Visual Guide To What You Should Call That Group Of Individuals

Sound City… Foo Fighters frontman Dave Grohl directs this doc about L.A.’s famed recording studio

“It’s analogous to climbing Mount Everest”… Largest prime number found — and it’s 17,425,170 digits long

TeleGeography… A Map Of All The Submarine Cables That Bring You Your Internet

Don’t think it can’t happen on this side of the pond… Burger King Admits It Has Been Selling Beef Burgers and Whoppers Containing Horsemeat

Know where your food comes from, in more gross food news… Calamari Made Of Pig Rectum?

Monopoly To Add Cat Piece, Axe Iron Token…  The gaming world has been changed forever

The NFL has a salary cap, but where the teams choose to spend that money is entirely up to them… NFL Salaries By Team and Position

It’s only a week away, do it up right…  Must I Observe Valentine’s Day?

 

Today’s Workout:
WoD1: 8 Rounds – 90sec of 120m Shuttle (f/b) + AMRAP Burpees + 30sec Rest
WoD2: 5min Plank w/Stair Run (each drop)
WoD3: 100 Flutter Kicks


WoD1: 8 Rounds – 90sec of 120m Shuttle (f/b) + AMRAP Burpees + 30sec Rest
WoD2: 5min Plank w/Stair Run (each drop)
WoD3: 100 Flutter Kicks


CF Blog February 8

WOD:
40 Slam Balls (30/20)
25 Box Jumps (24/20)
50 Walking Lunges
30 KB Swings (1.5/1)
20 DB Thrusters (45/30)
40 Abmat Sit Ups
1000m Row (completed at any point during the WOD)
5 Rope Climbs (completed at any point during the WOD)

High Socks: Combining Function and Fashion

Socks-729864 

We’ve got ROPE CLIMBS in today’s WOD…don’t forget to wear HIGH SOCKS or PANTS.  Please do not use the gym tape to tape up your lower extremities.  Thank you 🙂


CF WOD February 8

WOD:
40 Slam Balls (30/20)
25 Box Jumps (24/20)
50 Walking Lunges
30 KB Swings (1.5/1)
20 DB Thrusters (45/30)
40 Abmat Sit Ups
1000m Row (completed at any point during the WOD)
5 Rope Climbs (completed at any point during the WOD)


Skill: KB Swings – Tabata KB Swings
WOD: Annie – 50-40-30-20-10 / Double Unders, Sit-up (abmat)
Cash Out: 3×10 back extensions


SPCM

 

Sweet Potato Chai Muffins

Prep time: 25 mins
Cook time: 30 mins
Total time: 55 mins
Serves: 12

Ingredients
  • 1 large sweet potato or yam, cut in half lengthwise
  • 1 banana, peeled
  • 2 chai tea bags (no sugar added)
  • 3 eggs
  • ⅓ cup pecans
  • ⅓ cup flax seed meal
  • ⅓ cup coconut oil, melted
  • 3 tablespoons coconut nectar (or other sweetener – add more if you want sweeter muffins)
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon baking soda
  • pinch of salt
  • 3-4 tablespoons coconut crystals (to garnish muffins)
Instructions
  1. Preheat oven to 405 degrees. Cut sweet potato in half, place on baking sheet, and bake for 20-25 minutes, until super soft. Remove skin.
  2. Reduce oven temperature to 375 degrees.
  3. Place soft sweet potato and banana in the food processor and puree. Then add chai tea herbs from two bags (discarding the chai bags), pecans, flaxseed meal, baking soda and powder, and cinnamon. Puree until completely broken down and smooth.
  4. Then add the wet ingredients: coconut oil, eggs, coconut nectar, and vanilla extract.
  5. Puree until smooth.
  6. Line muffin tin with paper or silicone liners and use an ice cream scoop to scoop out and pour ingredients into each cup. The ice cream scoop keeps the muffins equal in size.
  7. Sprinkle each muffins with a bit of coconut crystals.
  8. Bake muffins for 25-30 minutes or until you poke them with a toothpick and it comes out clean.
  9. Let muffins cool before consuming, it helps the muffins meld together a bit more.

 

Today’s Workout:
Skill: KB Swings – Tabata KB Swings
WOD: Annie – 50-40-30-20-10 / Double Unders, Sit-up (abmat)
Cash Out: 3×10 back extensions


CF Blog February 9

WOD:
5 Rounds
400m Run
8 Knees to Elbows
15 OHS (75/55)

***Tomorrow is the last day of the Paleo Challenge!!!  Get your points to Liz by noon on Monday!!  Winners will be announced on Tuesday***

photo-7^Lizzy a.k.a. “Hammy”

photo-6Nice to have these ladies back in the gym!


CF WOD February 9

WOD:
5 Rounds
400m Run
8 Knees to Elbows
15 OHS (75/55)


CF Blog February 10

WOD 1:2013-01-06 11.22.39
21-15-9
Med Ball Throws (20/14) – up in the air
Ring Rows
Ball Slams (30/20)
Box Jumps

WOD 2:
750m Row Sprint

Finish with an L-sit – accumulate 2 mins


CF WOD February 10

WOD 1:
21-15-9
Med Ball Throws (20/14) – up in the air
Ring Rows
Ball Slams (30/20)
Box Jumps

WOD 2:
750m Row Sprint

Finish with an L-sit – accumulate 2 mins


2.11.13 — 400-300-200

2.11.13
2

2.11.13 at 5:30 PM at AG Track

*Remember we will post to COMMENTS section of Endurance blog if we have to cancel due to weather by 4:30 pm on Monday.

THREE rounds of

400m – 300m – 200m repeats

 


CF Blog February 11

WOD:

RogerRoger

4 Rounds
3 Hang Power Cleans (185/135)
3 Jerks (185/135)
3 Back Squat (185/135
Rest 1 min or as needed

Post WOD Core: Max Effort Plank Hold

Momma’s Quote of the Week:  “All great achievements require time.”–Maya Angelou 

 

379590_486133058095224_398697384_n**Registration for the 2013 Crossfit OPEN is live!!!!  

**and don’t forget to register for Crossfit for Kenya!!!

 

‘I Drank the CrossFit Kool-Aid’ 

by 

Posted: 02/07/2013 8:23 am
 When I was first introduced to CrossFit, I found it to be the hardest workout that I’d ever done. It wiped the floor with me, and I fell in love with it immediately. The results that I have seen in my strength and physicality have been unparalleled to any other things I have ever done in my more than 20 years in the fitness business. I drank the CrossFit Kool-Aid.

I’ve been doing CrossFit for about 18 months now, and it all started because I was looking to try to bring something new onto my show for just one episode. There was a lot of talk about CrossFit, so I thought I’d give it a go. The rest was history. I walked into a box called Brick CrossFit in West Hollywood, and I got my ass handed to me. It was love at first burpee, and I’ve been hooked ever since, and now I incorporate this workout as my primary way to work out my contestants on The Biggest Loser. I believe in it that much.

Since I started CrossFit, I’ve read and heard about the critics talk about how unsafe it is, and my only response to that is any form of exercise can be unsafe if you don’t have the proper coaching, education and guidance. CrossFit is all about constantly-varied, high-intensity movements. And to do these movements, you have to have a certified coach to take you through this — or any type of physical activity.

I came from an endurance background of fitness that consisted of a lot of running, cycling and lighter resistance training. I created so much wear and tear on my body, not to mention that I was just getting bored with my workouts. I am 47 years old and am stronger than I have ever been with CrossFit. My metabolic conditioning is better, because I’m moving larger loads faster and for a shorter amount of time. There are some days that, with the exception of skill work in a session, my workouts can last only 10 minutes or less, and I love that.

I would tell anyone who is considering CrossFit as a workout option for them to make sure that the affiliate that they go to really has the knowledgeable coaches that are required to guide you through WODs (workout of the day) that consist of metabolic conditioning, gymnastics, Olympic lifting (my personal favorite) and power lifting. The CrossFit program is broad, general and inclusive, and most of all, the movements can be scaled down to any level of athlete. Just watch what I do with it on The Biggest Loser.


CF WOD February 11

WOD:
4 Rounds
3 Hang Power Cleans (185/135)
3 Jerks (185/135)
3 Back Squat (185/135
Rest 1 min or as needed

Post WOD Core: Max Effort Plank Hold


Skill: Push-ups – max rep, unbroken (7min time limit)
WoD: 21-15-9 – Med Ball Throws, Ring Rows, Med Ball Twist Throws, Box Jumps


Dips

Tricep bench dips target the inner head of the triceps while working your entire tricep and your pectoral muscles.  Dips force you to lift your own body-weight, stressing your upper-body and thus building muscle. All strength training exercises have a technique to master, dips are no different.

Here’s some performance tips for proper dip technique…

  • Position yourself on a bench and place your hands on the edge of the bench right next to your hips.
  • Slide off of the bench until you’re supporting yourself with only your arms and legs, with the bench perpendicular to your back.
  • You may place your legs so your thighs and shins are at a 90-degree angle to each other or straight out in front of you with your heels on the ground.
  • Lower yourself slowly by bending your elbows, keeping your forearms vertical, elbows tight to your body and your  back close to the bench.
  • Your shoulders should go just below your elbows at the bottom – think of breaking parallel, just like a squat.
  • Pressing thru the bench use your triceps to bring your torso up again, lift yourself back to the start position, locking out your arms at the top.

Common problems…

  • Not Hitting Parallel: Don’t cheat by doing partial Dips. Your shoulders sholuld go just below your elbows on each rep.
  • Shoulder Issues: Don’t go too low. Stop when you break parallel, keep your chest up & torso upright.
  • Not Locking the Elbows: Lock your elbows at the top. Squeeze your triceps & keep your chest up.
  • Torso Pain: Don’t let your shoulders roll forward & don’t let your torso shift forward too much. Keep everything tight and on a vertical plane.

 

Skill: Push-ups – max rep, unbroken (7min time limit)
WoD: 21-15-9 – Med Ball Throws, Ring Rows, Med Ball Twist Throws, Box Jumps


CF Blog February 12

WOD:

Laura S. looking Strong!Laura S. looking Strong!

AMRAP 15
5 C2B Pull Ups
10 Burpees
15 KB Swings (1.5/1)
20 Air Squats

***Post WOD Mobility***

The Paleo Challenge is officially over!!!  And the winners are….Team Millenzies!!!  (Matt, Bianca, Cal & Laura)

Congratulations to everyone for taking on this month-long challenge – I know it was not easy.  While the restrictions of the diet are officially lifted, I encourage you to try and continue to incorporate the Paleo diet into your lifestyle.  At the very least, try not to go hog-wild on foods that you haven’t had in a month -and if you are planning on re-introducing them to your diet, do so slowly.

Congrats again to everyone – I hope you all enjoy a wonderful Valentine’s Day.  Side note, I think the addition of some good dark chocolate and red wine every now and again makes for an amazing lifestyle balance on the Paleo diet ;).

 

With the challenge wrapping up, I thought this great read from Authority Nutrition was apropos:

Top 11 Biggest Lies of Mainstream Nutrition

February 11, 2013 | by Kris Gunnars

There is a lot of misinformation circling around in mainstream nutrition.

I have listed the worst examples in this article, but unfortunately this is just the tip of the iceberg.

Here are the top 11 biggest lies, myths and misconceptions of mainstream nutrition.

1. Eggs Are Unhealthy

There’s one thing that nutrition professionals have had remarkable success with… and that isdemonizing incredibly healthy foods.

The worst example of that is eggs, which happen to contain a large amount ofcholesterol and were therefore considered to increase the risk of heart disease.

But recently it has been proven that the cholesterol in the diet doesn’t really raise the cholesterol in blood. In fact, eggs primarily raise the “good” cholesterol and are NOT associated with increased risk of heart disease (12).

What we’re left with is one of the most nutritious foods on the planet. They’re high in all sorts of nutrients along with unique antioxidants that protect our eyes (3).

To top it all of, despite being a “high fat” food, eating eggs for breakfast is proven to cause significant weight loss compared to bagels for breakfast (45).

Bottom Line: Eggs do not cause heart disease and are among the most nutritious foods on the planet. Eggs for breakfast can help you lose weight.

2. Saturated Fat is Bad For You

A few decades ago it was decided that the epidemic of heart disease was caused by eating too much fat, in particular saturated fat.

This was based on highly flawed studies and political decisions that have now been proven to be completely wrong.

A massive review article published in 2010 looked at 21 prospective epidemiological studies with a total of 347.747 subjects. Their results: absolutely no association between saturated fat and heart disease (6).

The idea that saturated fat raised the risk of heart disease was an unproven theorythat somehow became conventional wisdom (7).

Eating saturated fat raises the amount of HDL (the “good”) cholesterol in the blood and changes the LDL from small, dense LDL (very bad) to Large LDL, which is benign (89).

Meat, coconut oil, cheese, butter… there is absolutely no reason to fear these foods.

Bottom Line: Newer studies have proven that saturated fat does not cause heart disease. Natural foods that are high in saturated fat are good for you.

3. Everybody Should be Eating Grains

The idea that humans should be basing their diets on grains has never made sense to me.

The agricultural revolution happened fairly recently in human evolutionary history and our genes haven’t changed that much.

Grains are fairly low in nutrients compared to other real foods like vegetables. They are also rich in a substance called phytic acid which binds essential minerals in the intestine and prevents them from being absorbed (10).

The most common grain in the western diet, by far, is wheat… and wheat can cause ahost of health problems, both minor and serious.

Modern wheat contains a large amount of a protein called gluten, but there is evidence that a significant portion of the population may be sensitive to it (111213).

Eating gluten can damage the intestinal lining, cause pain, bloating, stool inconsistency and tiredness (1415). Gluten consumption has also been associated with schizophrenia and cerebellar ataxia, both serious disorders of the brain (1617).

Bottom Line: Grains are relatively low in nutrients compared to other real foods like vegetables. The gluten grains in particular may lead to a variety of health problems.

4. Eating a Lot of Protein is Bad For Your Bones and Kidneys

A high protein diet has been claimed to cause both osteoporosis and kidney disease.

It is true that eating protein increases calcium excretion from the bones in the short term, but the long term studies actually show the opposite effect.

High Protein Foods

In the long term, protein has a strong association with improved bone health and a lower risk of fracture (1819).

Additionally, studies don’t show any association of high protein with kidney disease in otherwise healthy people (2021).

In fact, two of the main risk factors for kidney failure are diabetes and high blood pressure. Eating a high protein diet improves both (2223).

If anything, a high protein diet should be protective against osteoporosis and kidney failure!

Bottom Line: Eating a high protein diet is associated with improved bone health and a lower risk of fracture. High protein also lowers blood pressure and improves diabetes symptoms, which should lower the risk of kidney failure.

5. Low-Fat Foods Are Good For You

Yogurt

Do you know what regular food tastes like when all the fat has been taken out of it?

Well, it tastes like cardboard. No one would want to eat it.

The food manufacturers know this and therefore theyadd other things to compensate for the lack of fat.

Usually these are sweeteners… sugar, high fructose corn syrup or artificial sweeteners like aspartame.

We’ll get to the sugar in a moment, but I’d like to point out that even though artificial sweeteners don’t have calories, the evidence does NOT suggest that they are better for you than sugar.

In fact, many observational studies show a consistent, highly significant association with various diseases like obesity, metabolic syndrome, diabetes, heart disease, premature delivery and depression (242526).

In these low-fat products, healthy natural fats are being replaced with substances that are extremely harmful.

Bottom Line: Low-fat foods are usually highly processed products loaded with sugar, corn syrup or artificial sweeteners. They are extremely unhealthy.

6. You Should Eat Many Small Meals Throughout The Day

The idea that you should eat many small meals throughout the day in order to “keep metabolism high” is a persistent myth that doesn’t make any sense.

It is true that eating raises your metabolism slightly while you’re digesting the meal, but it’s the total amount of food that determines the energy used, NOT the number of meals.

Small Plate of Pasta

This has actually been put to the test and refuted multiple times. Controlled studies where one group eats many small meals and the other the same amount of food in fewer meals show that there is literally no difference between the two (2728).

In fact, one study in obese men revealed that eating 6 meals per day led to less feelings of fullness compared to 3 meals (29).

Not only is eating so often practically useless for most of the people out there, it may even be harmful.

It is not natural for the human body to be constantly in the fed state. In nature, we used to fast from time to time and we didn’t eat nearly as often as we do today.

When we don’t eat for a while, a cellular process called autophagy cleans waste products out of our cells (30). Fasting or not eating from time to time is good for you.

Several observational studies show a drastically increased risk of colon cancer (4th most common cause of cancer death), numbers going as high as a 90% increase for those who eat 4 meals per day compared to 2 (313233).

Bottom Line: There is no evidence that eating many small meals throughout the day is better than fewer, bigger meals. Not eating from time to time is good for you. Increased meal frequency is associated with colon cancer.

7. Carbs Should Be Your Biggest Source of Calories

Food Pyramid

The mainstream view is that everyone should eat a low-fat diet, with carbs being around 50-60% of total calories.

This sort of diet contains a lot of grains and sugars, with very small amounts of fatty foods like meat and eggs.

This type of diet may work well for some people, especially those who are naturally lean.

But for those who are obese, have the metabolic syndrome or diabetes, this amount of carbohydrates is downright dangerous.

This has actually been studied extensively. A low-fat, high-carb diet has been compared to a low-carb, high-fat diet in multiple randomized controlled trials.

The results are consistently in favor of low-carb, high-fat diets (343536).

Bottom Line: The low-fat, high-carb diet is a miserable failure and has been proven repeatedly to be vastly inferior to lower-carb, higher-fat diets.

8. High Omega-6 Seed and Vegetable Oils Are Good For You

Polyunsaturated Oil

Polyunsaturated fats are considered healthy because some studies show that they lower your risk of heart disease.

But there are many types of polyunsaturated fats and they are not all the same.

Most importantly, we have both Omega-3 fatty acids and Omega-6 fatty acids.

Omega-3s are anti-inflammatory and lower your risk of many diseases related to inflammation (37). Humans actually need to get Omega-6s and Omega-3s in a certain ratio. If the ratio is too high in favor of Omega-6, it can cause problems (38).

By far the biggest sources of Omega-6 in the modern diet are processed seed and vegetable oils like soybean, corn and sunflower oils.

Throughout evolution, humans never had access to such an abundance of Omega-6 fats. It is unnatural for the human body.

Research that specifically looks at Omega-6 fatty acids instead of polyunsaturated fats in general shows that they actually increase the risk of heart disease (3940).

Eat your Omega-3s and consider supplementing with cod fish liver oil, but avoid the industrial seed and vegetable oils.

Bottom Line: Humans need to get Omega-6 and Omega-3 fats in a certain ratio. Eating excess Omega-6 from seed oils raises your risk of disease.

9. Low Carb Diets Are Dangerous

I personally believe low-carb diets to be a potential cure for many of the most common health problems in western nations.

The low-fat diet peddled all around the world is fairly useless against many of these diseases. It simply does not work.

However, low-carb diets (demonized by nutritionists and the media) have repeatedly been shown to lead to much better outcomes.

Every randomized controlled trial on low-carb diets shows that they:

    1. Reduce body fat more than calorie-restricted low-fat diets, even though the low-carb dieters are allowed to eat as much as they want (4142).
    1. Lower blood pressure significantly (4344).
    1. Lower blood sugar and improve symptoms of diabetes much more than low-fat diets (45464748).
    1. Increase HDL (the good) cholesterol much more (4950).
    1. Lower triglycerides much more than low-fat diets (515253).
    1. Change the pattern of LDL (bad) cholesterol from small, dense (very bad) to Large LDL, which is benign (5455).
  1. Low carb diets are also easier to stick to, probably because they don’t require you to restrict calories and be hungry all the time. More people in the low-carb groups make it to the end of the studies (5657).

Many of the health professionals that are supposed to have our best interest in mind have the audacity to claim that these diets are dangerous, then continue to peddle their failed low-fat dogma that is hurting more people than it helps.

Bottom Line: Low-carb diets are the healthiest, easiest and most effective way to lose weight and reverse metabolic disease. It is a scientific fact.

10. Sugar is Unhealthy Because it Contains “Empty” Calories

Junk Food

It is commonly believed that sugar is bad for you because it contains empty calories.

It’s true, sugar has a lot of calories with no essential nutrients. But that is just the tip of the iceberg.

Sugar, primarily because of its high fructose content, affects metabolism in a way that sets us up for rapid fat gain and metabolic disease.

Fructose gets metabolized by the liver and turned into fat which is secreted into the blood as VLDL particles. This leads to elevated triglycerides and cholesterol (5859).

It also causes resistance to the hormones insulin and leptin, which is a stepping stone towards obesity, metabolic syndrome and diabetes (6061).

This is just to name a few. Sugar causes a relentless biochemical drive for humans to eat more and get fat. It is probably the single worst ingredient in the standard western diet.

Bottom Line: The harmful effects of sugar go way beyond empty calories. Sugar wreaks havoc on our metabolism and sets us up for weight gain and many serious diseases.

11. High Fat Foods Will Make You Fat

Bacon

It seems kind of intuitive that eating fat would make you get fat.

The stuff that is gathering under our skin and making us look soft and puffy is fat. So… eating fat should give our bodies even more of it.

But it isn’t that simple. Despite fat having more calories per gram than carbohydrate or protein, high-fat diets do not make people fat.

As with anything, this depends on the context. A diet that is high in fat AND high in carbs will make you fat, but it’s NOT because of the fat.

In fact, diets that are high in fat (and low in carbs) cause much greater fat loss than diets that are low in fat (626364).

12. Anything Else?

This is just the tip of the iceberg.

Feel free to leave a comment if you want to add to the list!


CF WOD February 12

WOD:
AMRAP 15
5 C2B Pull Ups
10 Burpees
15 KB Swings (1.5/1)
20 Air Squats

Post WOD Mobility


Levitate

Ever find yourself in a fitness rut? You just can’t seem to find the time; it’s too early to wake up; didn’t get enough sleep; too much work; been travelling too much; just don’t feel like it… the excuses are endless. And I’ve heard them all. And, really, they’re just that: excuses. It’s just a matter of priorities. Truth be told, I have these too. The rut is inevitable. It happens. The important part is that you get out of the rut. But how? It’s not that hard. Prioritize it. Prioritize fitness. And your health. You only ride this big merry-go-round once. Figure out how you can make it a priority. Nothing is more important than you. Go to bed early, set your alarm and get your ass out of bed. You know you feel better when you do.

Find some inspiration and rise above the rut… Levitate.

 

Today’s Workout:
WoD1: Run – 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
WoD2: Tabata – Squat Hold, Plank


2.13.13 Countdown – Bring a watch if you can

2.13.13

 

2.13.13 at 6 am in THE PIT

For total time:

5 unweighted sled pushes (1 min rest after 5 pushes are completed)

4 x 200 meter run (1 min rest between each)

3 x 250 meter row (1 min rest between each)

2 x 400 meter run (1 min rest between each)

1 x 500 meter row (1 min rest before)


CF Blog February 13

Deadlift 10×1 @80% OTMIMG_5643

Speed: Prowler Push x 5 (high down/low back)

Post WOD Core: 3×10 GHD Sit-ups

 

From Whitney regarding Crossfit’s Hope for Kenya:

Hey athletes! We’re trying to raise enough money to sponsor a cistern for fresh water, which costs $3,500. So far we’ve raised $65. We’ve got a way to go! Please consider making a donation and sharing this link to friends and family. https://kenya.crossfit.com/sponsor?id=U121567


CF WOD February 13

Deadlift 10×1 @80% OTM

Speed: Prowler Push x 5 (high down/low back)

Post WOD Core: 3×10 GHD Sit-ups


Skill:
Row – Partner Row vs Burpee
WOD:
30 Slam Balls
20 Push-ups
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (first/last)
5 Burpee Pull-ups (completed at any point during the WOD)


Thanks CT!

Here on the Bootcamp blog, we try to provide a variety of tips and advice regarding training, diet, food and lots of other important stuff to help make you healthier.  If I told you that training and diet (the noun, not the verb) are the only true things that matter, I’d be lying.  One of the most valuable components of personal development has little to do with the nuts and bolts of training or diet.  Key to your successes in fitness, strength, sport, diet, and life in general – is knowing what you’re fighting for.  Understanding your inner drive will benefit every facet of your life and help maximize your potential.

So… what’s your fight?  Each individual’s battle is different.  Figuring yours out might require a healthy dose of self-examination and reflection.  For some, the fight is as basic as survival – they were facing a health problem they had to confront and their life, as they knew it, was suddenly on the line. For some, it’s about gaining a competitive edge in their life or career – working out and eating right gave them better energy, cognitive function, and focus, allowing them to push harder than the competition, and ultimately, beat it.  For some, it’s about respect – maybe fueled by being picked on as a kid – the world wasn’t going to give it to them, so they were going to build themselves up and take it. And for others, it’s a way to channel negative energy into positive – to learn lessons, to find deeper meaning through physical challenges, and bring them closer to total balance.  To each his/her own.  Recognize your fight is not static and will likely evolve to reflect where you are and where you want to be based on the circumstances in which you find yourself and the experiences you’ve had.

You don’t have to know what you’re fighting for today, but thinking about it today might help you figure it out tomorrow… or the next day.  Hell, make a habit of contemplating your fight.  When you recognize your fight, there will be no more beginning or “getting back on track”.  There will be no 30-day trials or test runs.  There will only be putting one foot in front of the other, building each and every day, taking the next step of a never-ending journey.  You’ll embrace the struggles, because you’ll know that your ability to push through is what will separate you from the pack.  You will not find excuses; you’ll find ways.  There won’t be short cuts or quick fixes, because your mission lasts your lifetime.  You won’t have an exercise or diet program.  You’ll have a way of life.  There will be ups and downs, obstacles, and setbacks.  There will be days that you want to quit.  But when you know what you’re fighting for, you’ll find a way to preserve and achieve greatness.

Find what you’re fighting for.  You got this.

 

Today’s Workout
Skill:
Row – Partner Row vs Burpee
WOD:
30 Slam Balls
20 Push-ups
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (first/last)
5 Burpee Pull-ups (completed at any point during the WOD)


CF Blog February 14

Valentine’s Day WOD:539567_10152595368265122_1212960236_n

Front Squat 3×10 @ 55-65%

WOD:
4 rounds
20 Wall Balls
7 GHD Situps
20 DB Rows (35/ 20)
7 Back Extensions
20 Double Unders

Welcome to the world, Carter Qualkenbush the newest addition to the UCF family!

 

703510_4952418617995_820669253_o

 

A note from Bryan…aka BRuss:

“One year ago today I went to the ER to be treated for what was thought to be dehydration from a stomach virus. Little did I know it would turn into a 17 day stay in the hospital, followed two weeks later by another 5 day stay, during which time I would have to fight off a team of surgeons hell bent on removing my colon. I learned a few things during this time- first, you can say no to a doctor, second- there are doctors willing to listen to you and fight for what is truly best for you. And the whole ordeal reaffirmed a few things I already knew… I have hands down the best family in the world. One who dropped what they were doing and were at my side, who called, texted and emailed constantly to check in on me. Second, I have the absolute best friends in the world. Friends who sometimes did nothing more than just sit with me in the hospital, friends who helped me out after I got out of the hospital. So many people helped me out during this time, and from the bottom of my heart I’d like to say thank you. I would not have made it through this ordeal without everyone’s support. And this coming weekend I will be running my 4th marathon since getting out of the hospital (colon intact). Life is good indeed.”

We are all so thrilled and so lucky to have BRuss back and in good health – not only is he an amazing trainer, but he’s an awesome person and truly represents the soul of our UCF community!

And on that note, lots of well-wishes to Lance as he recovers from shoulder surgery!!!

 


CF WOD February 14

Front Squat 3×10 @ 55-65%

WOD:
4 rounds
20 Wall Balls
7 GHD Situps
20 DB Rows (35/ 20)
7 Back Extensions
20 Double Unders


5k (break into 1000m intervals, if needed) + 50 Yard Sales


Random Notes - FEB

In case you missed Amber on Charlotte Talks… Living The Paleo Lifestyle

Hmm, Kobe’s diet sounds a lot like a paleo/primal diet… Kobe Bryan Defies Father Time Using Traditional Diet (While Ashton Kutcher Ends Up in the Hospital Ignoring It)

Shoes – you think you got the newest version then <BOOM!> the next generation is out before you complete that first mile… Reebock ATV19+, Nike Flyknit Lunar1+

Soon BC will always be outside – rain or shine… Next Time Your Mom Says Don’t Go Out in The Rain, Spray Yourself With This

Molecular Gastronomy… High-tech Cooking Methods Trickle Into Limited-service Restaurants

3-D Gastronomy… Feeding the Final Frontier: 3-D Printers Could Make Astronaut Meals

Probably best to learn to ride a unicycle on flat ground first, just saying… Extreme Mountain Unicycling Is as Crazy as It Sounds

Visual virus… The Unsettling Beauty of Lethal Viruses

A new view of London, tour included… The Guardian Offers a Free View From The Shard

Have noticed all the naming of storms – #OOC… A Fish, Er, Storm Named Nemo

I scream, you scream, we all scream for ice cream… So Ben & Jerry’s has an actual Graveyard for their Discontinued Flavours

You have to read this to believe it, file this under CRAZY… Coca-Cola drinking ‘linked to New Zealander’s death’

Who likes short shorts, they’re such short shorts… Watch: All Of The Nominees For The Best Animated Short Film Oscar

 

Today’s Workout
5k (break into 1000m intervals, if needed) + 50 Yard Sales


CF Blog February 15

photoRule of the Day: Don’t make bets with Mike. He will Spartanize you

Strength:
Snatch Complex
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
*using the same weight
*2min x 4 ¬ every two minutes complete the complex

WOD:
800m Run
21-15-9
Push Press (95/65)
Bar facing Burpees
Abmat Sit-ups
800m Run

Announcing our March and April Member Challenges!!!!!

The March challenge starts now and runs through April 6th.  All you need to do is…compete in the 2013 CrossFit Open!!!  379590_486133058095224_398697384_n

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link

And, mark your calendars….our April Challenge is going to be all about giving back and donating blood!  UCF will host a Blood Drive on Saturday April 27th from 10am-1pm.  The time frame allows you to complete any one of our morning WODs BEFORE donating (you are not allowed to workout after!).  And, all donors will be entered in a drawing to win a prize raffle that includes a tee shirt of your choice or a
Pure Whey Protein from Stronger Faster Healthier!! 

And, for every member that donates blood on that day, Liz has committed to do 10 burpees per pint donated!

 If you have any questions about this, please email Liz


CF WOD February 15

Strength:
Snatch Complex
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
*using the same weight
*2min x 4 ¬ every two minutes complete the complex

WOD:
800m Run
21-15-9
Push Press (95/65)
Bar facing Burpees
Abmat Sit-ups
800m Run


WoD:
5 Rounds –
Throw slam ball ahead to other side (pick-up/repeat for length of cones)
15 ball slams
Lunge back to other side
15 tuck jumps
Jog back to other side
Cash Out:
2 Rounds –
Wheelbarrows 10-15m (focusing on shoulder and core stability – for both partners)


PP

Paleo Pancakes

Prep time: 5mins
Cook time: 6mins
Total time: 11mins
Serves: 2

Ingredients

  • 3 bananas
  • 3 eggs
  • 1/2 cup nut butter, I prefer almond butter
  • 2 teaspoons cinnamon
 Instructions
  1. Preheat a skillet to 350 degrees fahrenheit
  2. Combine all of your ingredients in your blendtec, blender, or food processor and mix well until you have a batter
  3. Grease your skillet with coconut oil and pour your batter making 3-4 inch pancakes
  4. Cook 2-3 minutes per side and then flip for 2-3 minutes
  5. Serve topped with some grass-fed butter, fruit or topping of your choice
  6. Enjoy (Gentlemen, it doesn’t get any easier than this… make your Valentine a little breakfast in bed this weekend!)

 

Today’s Workout:
WoD:
5 Rounds –
Throw slam ball ahead to other side (pick-up/repeat for length of cones)
15 ball slams
Lunge back to other side
15 tuck jumps
Jog back to other side
Cash Out:
2 Rounds –
Wheelbarrows 10-15m (focusing on shoulder and core stability – for both partners)


CF Blog February 16

Strength:
Bent Row 4×8

WOD: “Crossfit Hope for Kenya”
AMRAP 12
50 Air Squats
30 Push-ups
15 Pull-ups

March and April Member Challenges!!!!!

The March challenge starts now and runs through April 6th.  All you need to do is…compete in the 2013 CrossFit Open!!!  

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link

And, mark your calendars….our April Challenge is going to be all about giving back and donating blood!  UCF will host a Blood Drive on Saturday April 27th from 10am-1pm.  The time frame allows you to complete any one of our morning WODs BEFORE donating (you are not allowed to workout after!).  And, all donors will be entered in a drawing to win a prize raffle that includes a tee shirt of your choice or a
Pure Whey Protein from Stronger Faster Healthier!! 

And, for every member that donates blood on that day, Liz has committed to do 10 burpees per pint donated!

 If you have any questions about this, please email Liz

 

Welcome another addition to the UCF family, Elias Robert Rosensteel, 7lbs 11 oz

Elias Robert RosensteelElias Robert Rosensteel

CF WOD February 16

Strength:
Bent Row 4×8

WOD: “Crossfit Hope for Kenya”
AMRAP 12
50 Air Squats
30 Push-ups
15 Pull-ups


CF Blog February 17

4 Rounds

Chris should probably just stop making bets altogetherChris should probably just stop making bets altogether

500m Row
5 HSPU
1 Rope Climb
15 Box Jumps (24/20)
5 Power Cleans (135/95)


CF WOD February 17

4 Rounds
500m Row
5 HSPU
1 Rope Climb
15 Box Jumps (24/20)
5 Power Cleans (135/95)


WoD1: Prowler Push/Pull
WoD2: Death by Superstars
Cash Out: Tabata of L/R-Side Plank


CF Blog February 18

***Presidents’ Day – We are operating on a normal schedule!!***

Strength: Back squat 4×1 @ 90%photo (4)

WOD:
Team of 3-4 Complete ¬ if 3 members ¬ 120 reps.  Need as many teams of 4
as possible and each team needs 2 people you don’t know if possible

160 Ball Slams (30/20)
400m Slam Ball Indian Run (30/20)
160 Pushups
400m Slam Ball Indian Run (30/20)
2k Row – can be completed during the ball slam and push-up portions of the
WOD. While one person does slam balls or push-ups another person can be
rowing.

*The slam ball(unless completing the slam ball portion) can never hit the
floor.  If it does, the whole team must stop and do a 5 burpee
penalty

Momma’s Quote of the Week:  “Your present circumstances don’t determine where you can go; they merely determine where you start.”–Nido Qubein

 

The March challenge starts now and runs through April 6th.  All you need to do is…compete in the 2013 CrossFit Open!!!  

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link


CF WOD February 18

Strength: Back squat 4×1 @ 90%

WOD:
Team of 3-4 Complete ¬ if 3 members ¬ 120 reps.  Need as many teams of 4
as possible and each team needs 2 people you don’t know if possible

160 Ball Slams (30/20)
400m Slam Ball Indian Run (30/20)
160 Pushups
400m Slam Ball Indian Run (30/20)
2k Row – can be completed during the ball slam and push-up portions of the
WOD. While one person does slam balls or push-ups another person can be
rowing.

*The slam ball(unless completing the slam ball portion) can never hit the
floor.  If it does, the whole team must stop and do a 5 burpee
penalty


Lunge

 

The lunge has many variations, including stationary lunges, walking lunges, rear lunges and side lunges. Although each variation is slightly different, they all share the same basic form and technique. Learning proper lunge form reduces your risk of knee, hip or low back pain.

 

 

The Basics:

Step forward with one foot into a split stance. Push your hips back and bend your knees to lower into the lunge – dropping your back knee towards the floor.  Your front knee follows the path of your front foot. Do not push your knee forward; instead, focus on the downward motion of the lunge. Descend until your front thigh is parallel to the floor – keeping your knee over your ankle and your shin vertical. Push through the heel of your front foot to propel yourself back to a standing position.

Hips:

Initiate a lunge with your hips, not your knees. After you move into a split stance, push your hips back, unhinging them. Pushing your hips back initiates the downward motion of the lunge; if you start the exercise by bending your knees, this initiates a forward motion, which is incorrect lunging technique and can place undue stress on your knees.

Knees:

After you unhinge your hips, bend your knees to lower your body toward the floor. Do not actively push your knees forward as this places excessive force on the knees. Take large steps and attempt to keep your front knee from moving past your toes. Keep your front knee aligned with your front foot.

Torso:

As with your knees, do not actively lean your torso forward. Your torso will naturally have a slight lean forward as you drop into a lunge. Do not flex or round your lower back; keep it straight, but allow your torso to naturally lean slightly forward.

Best of all the lunge not only helps form shapely, toned legs and backsides but is key to building core stability. Lunges are a key in most good core workouts – building a strong, well-balanced core can improve posture and help prevent back injuries.

 

Today’s Workout:
Skill/Strength: Prowler Pull/Push
WoD2: Death by Superstars
Cash Out: Tabata of L/R-Side Plank


February 18

Today’s Endurance WOD: “Double Tabata”

Tabata – 20sec on/10sec off x8, rest, repeat


WoD1: 30/20/10 – Decline Pushups, Dips, Bar Rows (w/run)
WoD2: 10/20/30 – Scissor Kicks, Bicycle Kicks, Situps


CF Blog February 19

Strength: 20 mins goat work – during goat work get in 3×8 ring rows

WOD:
4 Rounds
Amrap 3 Min
5 Press  (*No Rxed weight ¬ should be able to complete every round unbroken,
but need it as heavy as possible)
5 Lateral Burpee (Over Barbell)
5 Pullups
Rest 1 min

Look Out, CrossFit… Bill$’s son, Charlie, Is a Competitor!!!IMG_5152

This past weekend, 6-year-old Charlie (little$), traveled to Suwanee, GA to compete at the Garage Games One Competition.

Taking on an older Youth Division (7 – 12 yr old), Charlie competed in 3 WODs:

WOD1: 30 15# push presses and a .5 mile run
WOD2: AMRAP 10 – 10 situps , 10 Step ups over a 20″ box with 20# sandbag, 20 foot lunge
WOD3: AMRAP 7 10 cleans, 10 squats, 25 jump rope

Charlie did really well completing and finishing each event. He was the youngest contestant in the entire competition and by the end of the day he had accumulated his own cheering section. Charlie felt especially proud when several of the “Big Guys” told him how well he did and congratulated him.  He had a great day and his dad is very proud. They are both looking forward to the next event in April.

IMG-20130216-00030Beast Mode

Congrats, Charlie!!!!!!

 

 

 

 

Thank you, Cody for sharing this article from Integrated Fitness:

Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter

by JOSH BOBROWSKY on FEBRUARY 7, 2013

Post image for Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitterSo you are working out hard, eating clean and feeling awesome. Congrats to you! You are getting strong and looking good, especially naked. These are great things, things that we all work toward. You should be very proud of your acccomplishments However, being fit is not a license to be a jerk.Just don’t do it!

1.Their New Pr is Not your warm-up- Ok, the new guy at the gym just hit a new PR ondeadlift, 155 pounds! He couldn’t be happier. Now is not the time to snatch, overhead squat,power clean or hit a set of 30 deadlifts with that weight. You are strong, it’s tempting to rep out but slow your roll, now is the time to congratulate your fellow CrossFitter not show off.

2. No Rep, Not Your Problem- Unless you are a coach, judge, or on staff it is not your job to no rep your fellow CrossFitters during regular workouts. I get it you see someone doingsquats a millimeter above parallel and your brain is about to explode with fury. Don’t do it! Use that primal no rep rage and focus on your own workout push through and become your best not their judge.

3. Big Box Gyms are not your enemy- I love CrossFit and so do you. That doesn’t mean that large gyms are our enemies. It’s a different way of working out. Some of them might even have strange commercials. Just because you don’t do curls and rock out on the elyptical doesn’t mean that you need to hate those who do. You may not agree with the way that they are working out but that’s ok. They might think that our pullups look funny.

4. The grocery store is for picking up food not passing judgment- So you are shopping at the grocery store and you are 83.4% paleo except for your cheat meals. As you are walking through the store this is not a time to instagram, facebook or tweet a picture of the overweight guy and his shopping cart full cookies, snickers, white bread and diet coke. Both you and Mr. Cookie know that his cart is filled with tasty treats that you won’t eat, no need to tell everyone on instagram.

5. Respect Fitness in many forms- Bodybuilding, Figure Competitions, Zumba, MMA, Strongman, Powerlifting P90x, step aerobics, spinning classes, Sports, running the list goes on and on. None of these are CrossFit, as a CrossFitter you probably realize this and because you like CrossFit more than other types of fitness these forms of fitness might make you mad. However, talking badly them them and their athletes makes us look bad as CrossFitters… and not badass in a good way like that guy who just repped out 22 reps on backsquat at 405 pounds , but bad like we are arrogant jerks that other people don’t want to be around.

6.Embrace your non-CrossFit Friends- Before you started CrossFit you likely had some friends that didn’t do CrossFit. When you hang out with those people who don’t do CrossFit talk about interesting things and their interests too. It might sound silly but not that many people outside of CrossFit care about how many burpees you hit at last night’s workout. Remember that guy in high school who walked around always talking about how much he benched? Remember how little you cared about his bench press after the 28th time he told you about it? That’s how some people feel about your Fran, Grace, Burpees, and Prs.

CrossFit is about fitness, community and making yourself better. Not any of the above.

Cheers

Josh Bobrowsky


CF WOD February 19

Strength: 20 mins goat work – during goat work get in 3×8 ring rows

WOD:
4 Rounds
Amrap 3 Min
5 Press  (*No Rxed weight ¬ should be able to complete every round unbroken,
but need it as heavy as possible)
5 Lateral Burpee (Over Barbell)
5 Pullups
Rest 1 min


Run For Your Life

You may of noticed we’ve been running – sprints, intervals, distance – quite a bit lately.  Oh, how observant you are!  Running sometimes gets a bad reputation that seems to be exaggerated by some fitness circles.  Indeed, running is a one-dimensional form of exercise that has the potential to create specific weaknesses or imbalances.  But we Bootcampers take a more balanced approach and don’t shy away from bodyweight exercises, lifting weights, adding agility, or working on coordination.  And in turn, running makes us more well-rounded and athletic.

So, let’s look at 4 popular misconceptions about runners, running, and the sport’s effect on your health.

  1. Running Decreases Muscle Mass – This myth is actually partly true – but for the majority there’s no need to worry.  Running doesn’t “eat muscle” or break it down as fuel.  A running program – say an introductory marathon training plan – will instead just “prevent” additional muscle gain.  Your weight may decrease but muscle mass can easily be maintained by most who are doing complementary strength workouts.  Ultimately, running will only reduce your muscle size if you stop lifting and start running significant mileage.
  2. Running Requires No Skill – Just put one foot in front of the other, right?  Wrong.  Running is a skill-sport, just like any other.  There is no question about it – it takes coordination, strength, and athleticism.  Indeed, this study shows that running economy (i.e., efficiency – or skill) improves as beginner runners naturally refine their gait.  Without a basic understanding of good running form, you’ll not only be slower but your risk of an injury caused by overuse will increase.  Stick to the basics: Increase you cadence to roughly 170-180 steps per minute; land with your foot underneath your body, as opposed to “reaching” out with your foot and over-striding; keep your back tall with a slight forward lean from the ankles (not the waist); try to land on your mid-foot; keep your arms at roughly a 90-degree angle and swing front to back, not across your chest. Those are the basics.  There are additional improvements that you can make, but a better way to improve your form is to follow the basics and just run consistently.
  3. Runners Are Weak – Well, runners who only run are certainly weak!  Just like weight-lifters who only spend time at the gym aren’t very fast.  But a well-rounded training plan will include a lot more than just running – like warm-up drills, strength exercise, dynamic stretches, and mobility work.  Runners who avoid the weight room and skip their core work are bound to get injured.  You can’t let your engine outpace your chassis.  Learning how to build a strong body is something critical for running.  Core work, gym sessions, and body weight exercise should be a consistent part to running to ensure you stay strong and athletic.
  4. Running Increases Inflammation and Chronic Stress – Many claim that distance running can increase “systemic inflammation” that compromises your immune system and promotes oxidative damage.  Even most high mileage and grueling workouts shouldn’t push you to that level unless you dramatically over-train.  Keep in mind that effective training should increase inflammation to promote the adaption response.  Without it, you wouldn’t get faster, gain more endurance, or build strength.  Over-training (however you do it) leads to too much stress, the key is to balance hard training with recovery.

 

Today’s Workout:
WoD1: 30/20/10 – Decline Pushups, Dips, Bar Rows (w/run)
WoD2: 10/20/30 – Scissor Kicks, Bicycle Kicks, Situps


2.20.13 Bring a partner to challenge

photo-13

 

2.20.13 at 6 am in the PIT

Bring your partner – to throwdown against!

In stations, similar to FGB-style.

You and a partner will compete “against” each other in the following.

1 min bike for calories

2 min rest

1 min row for meters

2 min rest

1 min sled pushes

2 min rest

1 min row for calories

We will complete this 3 times!


400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees
400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees


CF Blog February 20

Strength:
Halting Deadlifts 3@55%, 4×3@65%
*Halt @ knees

**Only do halting Deadlifts if you have a 2x body weight deadlift**

If you are not doing Halting Deadlifts do: Deadlifts – 3@75%, 4×3@85%

WOD:
“Tabata”
Med Ball Situps (20/14) ¬ In front of a wall and throw against wall each time
KB Swings 1.5 / 1
Ring Dips
Bottom to Bottom Squats ¬ hold in the bottom during the rest

Time to lace up those kicks and hang out with these ladies!>>>256010_10151204477420568_141253633_o

Endurance is adding a weekend class for all of you who can’t make it to classes during the week starting March 2nd! 

Classes will be held Saturday mornings at 8AM. Most of the time classes will be held at the AG track, but make sure to check the blog beforehand in case we need to hold it in the Pit!

or if you’re more of this mentality, 66990_10200425499822138_951999294_nthat’s ok too…you can hang out with Carter

Don’t forget to register to compete in the 2013 CrossFit Open!!! 

Every member that registers for Team Ultimate Crossfit and completes each open workout will be entered to win one of 3 prizes: a free month’s membership, UCF Baseball style Hoodie, or a tee shirt of your choice.  Plus, you get to be part of all of the community fun – we will host the workouts during the Saturday class times each week of the Open where you will be judged, cheered on and supported by our great UCF community!!!  To register, follow this link


CF WOD February 20

Strength:
Halting Deadlifts 3@55%, 4×3@65%
*Halt @ knees

**Only do halting Deadlifts if you have a 2x body weight deadlift**

If you are not doing Halting Deadlifts do: Deadlifts – 3@75%, 4×3@85%

WOD:
“Tabata”
Med Ball Situps (20/14) ¬ In front of a wall and throw against wall each time
KB Swings 1.5 / 1
Ring Dips
Bottom to Bottom Squats ¬ hold in the bottom during the rest


Food2Fuel

How important is food? Well, it sustains life. Right? You have to eat to live. Food is fuel. So, are you fueling up for a ’72 Gremlin, the Sanford ‘n Son pick up, an old diesel Winnebago or a fine-tuned racing machine? Think about it.

You’ve all heard the quote before and I say it again, “You can’t outperform your diet.” So true. The real gains you’ll see in your performance each morning and in your overall health come from what you eat. This can’t be stressed enough. The fuel you choose to put in your body has absolutely everything to do with your health and well-being.

Now’s a good time to really take a step back and think about how and what you eat. After all summer will be here before you know it. Write down everything you eat, even if it’s just for a week. Look at it. Think about. How can you fine tune the choices you make.

A key part of changing your eating habits is stocking up on the items you need. Throw away the bad stuff you have in your house, go the grocery store and stock up on healthy foods. It’s a lot easier to have a healthy snack when you have the right stuff at hand. Cook in advance and put leftovers in containers. That way it’s easy to grab. Tupperware is your friend.

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

1) Don’t eat anything your grandmother wouldn’t recognize as food.
2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.
4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.
5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed. (Likewise, work in snacks before you get hungry… schedule them for certain times each day to regulate metabolism)
6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.
7) Don’t buy food where you buy your gasoline.

Makes sense.

 

Today’s Workout:
400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees
400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees


“The Tens”
10 Rounds of:
10m Broad Jump
10 Extreme Jacks
10 Fire Hydrants
10 Mountain Climbers
Jog Backwards to Start


CF Blog February 21

Strength: Squat cleans OTM for 12 mins (85-95%)2013-02-16 11.45.48

WOD:
21-15-9
Pullups
95lb Thrusters (*Please note, this is NOT “Fran”)

Then complete 100 double unders
*double unders are included in total time

 

The Crossfit Open starts in less than 2 WEEKS!!!  Make sure you get registered…you could even win a prize (either a free month membership, an Ultimate Crossfit hoodie or a t-shirt!!).  

Register Here!!!!

Squat cleans are on the menu for today!
Check out this article from Tabata Times on how you can improve yours!:

Squat Cleans: How Low Can You Go?

In order to get underneath a heavy bar, squat cleans require faster hip and elbow turnover than a power clean.

So you’ve mastered the power clean, and you want to go heavier. What next? Well, if you want to ensure that you get underneath that nasty, heavy bar, then it’s time get low using a squat clean. (For the record, this means having a strong front squat – or developing one soon — so you can stand up with the weight once you catch it.) If you want to get better at squat cleans, or if you’re struggling to get into the proper receiving position, read on. Learn some of the cues for good squat clean form and some of the fixes for bad squat clean form.

Why Squat Cleans?

Squat cleans — or cleans —  add a speed and a coordination component to the movement, which is not used in the power clean. In order to get underneath a heavy bar, squat cleans require faster hip and elbow turnover than a power clean. They also require the athlete to get into a proper front squat position under the bar, thus putting a higher demand on speed, footwork, and hip mobility. Obviously, this adds a tremendous coordination and accuracy component to the movement as well. Making incremental changes in your technique can lead to a PR — just ask any Olympic lifter who has spent years working on this first part of the clean & jerk. If your goal is become a fitter athlete, squat cleans provide a lot of bang for the buck.

Pulling, Jumping, and Catching

A clean breaks down into three distinct pulls.

So what is a squat clean? Basically, a squat clean can be broken down into 3 phases, each of which is equally important to a successful lift:

1. A pulling movement: You are basically pulling the barbell from the floor into a power position at the upper thigh with the hips and knees slightly bent and the weight on your heels.

2. A jumping movement: From the power position, bring the body quickly to a fully extended position. This quickly moves the bar upward and creates space and time to catch the bar in a front squat position.

3. A catching movement: From the top of the jump, you quickly rotate your elbows around the bar while quickly reversing your hips and moving them under the bar into the bottom of a front squat position. This is an active pull under the bar, not just a fall into a squat.

Squat Cleans Allow You to Lift More Weight

Did you know? In the 2011 CrossFit Games Open, athletes were allowed to sub a power clean + a front squat for full cleans, if needed.

Coach Doug Larson of Faction Strength and Conditioning demonstrates the differences between the squat clean and power clean. More importantly, he explains how a squat clean allows you to lift more weight by  pulling under the bar at lower height than a normal power clean and then receiving the bar in a full front squat position.  According to Larson, power cleans typically represent 80-85% of your squat clean. Your 3-rep max for a front squat is also a good weight to help determine a 1-rep max for a squat clean.

continue reading….


CF WOD February 21

Strength: Squat cleans OTM for 12 mins (85-95%)

WOD:
21-15-9
Pullups
95lb Thrusters

Then complete 100 double unders

*double unders are included in total time


Random Notes - FEB

Food print journalism for the soul… Meatpaper, Gather Journal, Lucky Peach

Keep it real, follow your vision, do what you love… Fin Art

The Death of Lady Mondegreen… 15 Classic Lines From Misunderstood Song Lyrics

Weak… Maker’s Mark Drop Their Alcohol by Volume to Meet Demand. People Are Pissed.

Add flavor to your “watered down” bourbon… Bacon Infused Moonshine and Bourbon

Fine art for the paleo enthusiast… Meat America

One day this could replace the Eames lounge chair and outdoor exercise in one fell swoop… Gesund Wohnen Mit Stil (Healthy Living with Style)

Internet: 1 – Guy Fieri: nil… So Guy Fieri Didn’t Buy The Full URL For His Restaurant’s Website

Yippee-Ki-Yay,M!*@&$F^%*#!… Career Arc: Bruce Willis

Fascinating and terrifying… The Extraordinary Science of Addictive Junk Food

Field trip – Mint Museum exhibition… F.O.O.D. (Food, Objects, Objectives, Design)

 

Today’s Workout:
“The Tens”
10m Broad Jump > 10 Xtreme-Jacks > Back Pedal (x10)
10m Side Shuffle > 10 Fire Hydrants > Side Shuffle (x10)
10m Bear Walk > 10 Mtn Climbers > Back Pedal (x10)

Cash Out: 15 Dips + Full Hill Run (x3)


CF Blog February 22

photo (5)Learning to Snatch…

Strength: Press – 5-5-5

*For the press ¬ do % 65, 75, 85%.  The last set is a max effort set at 85%.

WOD:
AMRAP 5 mins
3 275lb Deadlift
3 Muscle ups
Rest 1 min

AMRAP 5 mins
15 Pushups
10 Over the Box Jumps 24/20

Rest 1 min

AMRAP 5 mins
15 Abmat Situps
20 Jumping Lunges

Open Fever is HERE!!!  Did you know that CrossFit HQ will be announcing the very first Open WOD here in Charlotte (Concord) at CrossFit Vitality, and YOU’RE INVITED??!!!!!  That’s right, you can go and mingle with some peeps from headquarters and brush shoulders with some of the Games’ finest.  Icing on the cake?  Food will be provided by our buds at MODPALEO and there will be beverages of the adult variety (beer).  Cost to you? $0.

We’d love to get a big contingent of UCF peeps there, so if you’re interested in a carpooling situation, sign up at the gym.

For all of the details, see Steve Pinkerton’s message below:

“More Info On March 6th Event at Vitality

Hey guys, lots of emails and phone calls with questions about the live announcement and kickoff to the 2013 Games Season, March 6th here at Vitality. I wanted to provide some more details so you can start to make plans for those that are going to come and hang out with us for the night. HERE is the details of what athletes are coming as well as the other locations for workouts 2-6.

We are expecting between 750 and 1,000 people to make the trip to Vitality and watch as Dan Bailey and Scott Panchik kick off the Open and go head to head in 13.1. ModPaleowill be catering the event and will have food available for those that can get here before the live announcement takes place at 8pm EST.  They will start serving food from 630pm up until the live show starts at 8pm. The live show will last about 30m and will be followed by Dan and Scott taking on 13.1. After the completion of the workout, there will be an afterparty with refreshments (Beer, Water, Soda).

There is no cost to attend and the food and beverages are all being provided by CFHQ at no charge. ModPaleo will be bringing a ton of food and we will have close to 10 kegs but as we all know, if there is one thing that CrossFitters like to do more than working out, it is eating and drinking….so were not sure how long the food will last and how long before the kegs will be dry. My suggestion is that if you are planning on making the trip up to Vitality to check this out, be here as close to 630p as possible.

It would be a really good idea to carpool as much as possible. We will have plenty of parking….it will just depend on how far you end up having to walk. For those that get to Vitality closer to 8pm, my guess is that it will be about an 800m warm-up to get into Vitality, which is fine, but just wanted to give you a heads up. I think if people can carpool, it will alleviate alot of these issues.

I would also recommend you get here well before 8pm if you actually want to “see” Dan and Scott do the workout. If we get anywhere close to 1,000 people here, my bet is that maybe half of that number will be able to actually see the workout. The other half will be in a spillover tent outside…which will have the food and beer….pretty much a win/win either way but just wanted to give you a heads up.

Last I heard, Coach Glassman will be making the trip out here as well and be watching with us as the 2013 season gets underway. We are super humbled to be a part of this and can’t wait to see everyone at the event.”

In related news, have YOU registered for the Open yet?  If not, here are a couple of reasons why you should:

  • We will be doing the Open WODs every Saturday in the gym during class times, so it gives you an opportunity to be judged and supported in a friendly, encouraging environment
  • It gives you an opportunity to compare yourself against other athletes around the world – see how you stack up against others of your age and fitness level
  • It’s FUN!!!!
  • You can measure your improvement from last year
  • You can help our gym qualify a team for Regionals
  • It’s an opportunity to become a bigger part of and build our UCF community
  • It’s our Member Challenge for the month of March
  • You could win PRIZES just for registering and participating….like a free month’s membership!!!

If you have any questions or concerns – please ask one of the trainers the register HERE!!!!


CF WOD February 22

Strength: Press – 5-5-5

*For the press ¬ do % 65, 75, 85%.  The last set is a max effort set at 85%.

WOD:
AMRAP 5 mins
3 275lb Deadlift
3 Muscle ups
Rest 1 min

AMRAP 5 mins
15 Pushups
10 Over the Box Jumps 24/20

Rest 1 min

AMRAP 5 mins
15 Abmat Situps
20 Jumping Lunges


Skill: Box Jumps – Max Height Box Jump
WoD: AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders


Mmmm!

Dark Chocolate and Stout Braised Ribs

Ingredients
  • 3-4 ribs per person, beef short ribs or pork side ribs
  • 2 tablespoons oil
  • 1 carrot, roughly chopped
  • 1 onion, roughly chopped
  • 1 celery stalk, roughly chopped
  • 1 head of garlic, cut in half (don’t worry about peeling it)
  • 1 650ml bottle of chocolate or espresso beer
  • 1 tablespoon of chipotles in adobo sauce
  • 1 teaspoon espresso powder (or a shot of espresso)
  • 1 teaspoon peppercorns
  • ½ cup loosely packed brown sugar
  • 1½ ounces of finely chopped dark chocolate (about 2 generous tablespoons)
  • Water or stock to cover
  • ¼ cup butter
  • ¼ cup flour
  • Salt and pepper to taste
Instructions
  1. Lightly salt each rib. Heat oil in a large, oven-proof pot over high heat. Working in batches, add ribs to hot oil and sear on all sides until browned. Set browned ribs aside.
  2. Once all ribs have been seared, add onion, garlic, carrot and celery to the pot and cook, stirring for 2 minutes. There will be lots of delicious brown bits on the bottom of your pot by this point. Add a splash of beer and, using a wooden spoon, scrape the bottom of the pot to loosen all the brown bits. Add the chipotle, espresso, peppercorns and brown sugar and stir to combine.
  3. Add ribs back into pot. Try to keep them in a single layer, stacking them upright if necessary. Pour over the rest of the beer and enough water to just barely cover the ribs.
  4. At this point you have two choices. You can either finish cooking them over very low heat on your stovetop or you can finish them in your oven at 320 degrees. Either way you will want continue cooking them for 4-5 hours. During this time you can basically just walk away from them. If they are on the stovetop just make sure they are barely at a simmer.
  5. Once they have finished cooking, remove the pot from the oven or the element. Carefully remove the ribs (they will be very tender!) and set aside.
  6. Strain the cooking liquid into a large bowl. A colander works great for this. Be careful, it will be VERY hot.
  7. Give the cooking pot a quick rinse and strain the cooking liquid back into the pot through a fine mesh strainer.
  8. In a medium size pan melt the butter. Add the flour and cook, whisking, for 2 minutes. Add a ¼ cup of the cooking liquid to the butter flour mixture and whisk to combine. Contine adding more of the cooking liquid until it resembles a thick sauce. At this point you can pour everything in the pan back into the pot.
  9. Add the chocolate to the pot and season generously with salt and pepper.
  10. Add the ribs back into the pot and toss very gently to coat.
  11. Enjoy!
Notes:
If you want you can skip the step of searing the ribs. I have made this recipe both with searing the ribs and not and haven’t noticed a difference in the flavour. I do think that the ribs have a nicer finished appearance and tend to hold together better if they are seared. I haven’t specified a quantity of ribs on purpose. I have made this same recipe for a huge pot of ribs and a small pot and the rest of the ingredient amounts remain the same. If you buy your ribs as a rack, make sure you cut it into individual ribs before you start the recipe.

 

Today’s Workout:
Skill: Box Jumps – Jump Circuit x3
WoD: AMRAP 15
5 pullups
10 hand release pushups
15 Air Squats
25 Double Unders


CF Blog February 23

WOD:photo (6)
20 Front Squat (205/135)
30 Box Jumps (30/24)
40 KB Swings (1.5/1)
50 Wall Balls (20/14)

*Remember, Endurance Saturdays kick off in March…

Open Fever is HERE!!!  Did you know that CrossFit HQ will be announcing the very first Open WOD here in Charlotte (Concord) at CrossFit Vitality, and YOU’RE INVITED??!!!!!  That’s right, you can go and mingle with some peeps from headquarters and brush shoulders with some of the Games’ finest.  Icing on the cake?  Food will be provided by our buds at MODPALEO and there will be beverages of the adult variety (beer).  Cost to you? $0.

We’d love to get a big contingent of UCF peeps there, so if you’re interested in a carpooling situation, sign up at the gym. **If we have enough interest we will look into renting a bus!!!!

For all of the details, see Steve Pinkerton’s message below:

“More Info On March 6th Event at Vitality

Hey guys, lots of emails and phone calls with questions about the live announcement and kickoff to the 2013 Games Season, March 6th here at Vitality. I wanted to provide some more details so you can start to make plans for those that are going to come and hang out with us for the night. HERE is the details of what athletes are coming as well as the other locations for workouts 2-6.

We are expecting between 750 and 1,000 people to make the trip to Vitality and watch as Dan Bailey and Scott Panchik kick off the Open and go head to head in 13.1. ModPaleowill be catering the event and will have food available for those that can get here before the live announcement takes place at 8pm EST.  They will start serving food from 630pm up until the live show starts at 8pm. The live show will last about 30m and will be followed by Dan and Scott taking on 13.1. After the completion of the workout, there will be an afterparty with refreshments (Beer, Water, Soda).

There is no cost to attend and the food and beverages are all being provided by CFHQ at no charge. ModPaleo will be bringing a ton of food and we will have close to 10 kegs but as we all know, if there is one thing that CrossFitters like to do more than working out, it is eating and drinking….so were not sure how long the food will last and how long before the kegs will be dry. My suggestion is that if you are planning on making the trip up to Vitality to check this out, be here as close to 630p as possible.

It would be a really good idea to carpool as much as possible. We will have plenty of parking….it will just depend on how far you end up having to walk. For those that get to Vitality closer to 8pm, my guess is that it will be about an 800m warm-up to get into Vitality, which is fine, but just wanted to give you a heads up. I think if people can carpool, it will alleviate alot of these issues.

I would also recommend you get here well before 8pm if you actually want to “see” Dan and Scott do the workout. If we get anywhere close to 1,000 people here, my bet is that maybe half of that number will be able to actually see the workout. The other half will be in a spillover tent outside…which will have the food and beer….pretty much a win/win either way but just wanted to give you a heads up.

Last I heard, Coach Glassman will be making the trip out here as well and be watching with us as the 2013 season gets underway. We are super humbled to be a part of this and can’t wait to see everyone at the event.”

In related news, have YOU registered for the Open yet?  If not, here are a couple of reasons why you should:

  • We will be doing the Open WODs every Saturday in the gym during class times, so it gives you an opportunity to be judged and supported in a friendly, encouraging environment
  • It gives you an opportunity to compare yourself against other athletes around the world – see how you stack up against others of your age and fitness level
  • It’s FUN!!!!
  • You can measure your improvement from last year
  • You can help our gym qualify a team for Regionals
  • It’s an opportunity to become a bigger part of and build our UCF community
  • It’s our Member Challenge for the month of March
  • You could win PRIZES just for registering and participating….like a free month’s membership!!!

If you have any questions or concerns – please ask one of the trainers the register HERE!!!!


CF WOD February 23

WOD:
20 Front Squat (205/135)
30 Box Jumps (30/24)
40 KB Swings (1.5/1)
50 Wall Balls (20/14)


CF Blog February 24

WOD: “Nicole”2013-02-16 11.55.30
AMRAP 20
400m Run
Max Rep Pull-ups


CF WOD February 24

WOD: “Nicole”
AMRAP 20
400m Run
Max Rep Pull-ups


Long interval week – THREE Endurance workouts this week!

DSC00093

 

‘T’ becoming an Endurance regular…

2.25.13 @ AG Track at 5:30 PM (if there is a canceled class due to rain, we will post an hour before class to COMMENTS section of blog).

TIMED mile, REST,

4 x 400s

2.27.13 @ 6 AM in the PIT

Long WOD for time:

1000m row——800m run——–800m row——-600m run——–600m row——–400m run——-400m row———200m run——

200m row——100m run

Extra Credit – BW sled pushes

3.2.13 @ 8 AM at the AG track – this is our first SATURDAY WOD of the year!

400-800-1200-800-400


AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Sprint
1. 15 squats
2. 15 bird dogs


CF Blog February 25

Strength: Back Squats 3×2 @80%, 3×2 @85%

WOD:

It's Monday, time to get back to workIt’s Monday, time to get back to work

2 Rounds
1 min Calorie Row
1 min Ball Slams (30/20)
1 min Box Jumps (24/20)
1 min Pistols
1 min Rest

Post wod Core:
3×10 hollow rocks
3×10 arch rocks
Alternate Btwn the two

 

Momma’s Quote of the Week:  “Success is steady progress toward one’s personal goals.”–Jim Rohn

 

 

 

 

We’ve heard a lot of requests lately for longer WODs.  Here’s the thing: CrossFit WODs are intended to be INTENSE, POWER DRIVEN workouts – this is where the magic happens (this is what makes CrossFit different from your everyday, athletic conditioning class).  But, you can only keep up your maximum power output for so long.  In short, as the duration of the workout goes on, the intensity and the power output decrease.  Short workout = high intensity.  Long workout = lower intensity.

Still not ready to give up those 45 minute sweat sessions?  Here’s a great article from Bennington Crossfit, highlighting why CrossFit WODs operate within certain time domains:

Why So Short? 

A distinguishing aspect of CrossFit training that many people wonder about is why many of the workouts are so short. Some of the workouts in CrossFit can be done in two to three minutes, such as the infamous “Fran”, while many more average between ten to fifteen minutes to complete. Why so short? The answer: metabolic conditioning and power, both of which are directly linked.Short workouts, done at high-intensity, improve both aerobic and anaerobic output. These short workouts are typically referred to as a metabolic conditioning drill, or “met-con”, and are a process of training for our bodies to improve our energy output throughout the range of metabolic processes. That includes both our aerobic process and our anaerobic processes. Our aerobic metabolic process involves the burning of body fat for energy, and is a long term energy process. This is the process that you use when you go for a walk or jog, or perform another low to mid-intensity activity. Our anaerobic processes use either creatine phosphate, or glycogen (a form of glucose), and are made for much shorter, high-intensity activities. When we train in short, high-intensity workouts it improves these processes to allow us to perform at high-intensity for a longer period of time. Additionally, studies have shown that training anaerobically improves both anaerobic processes and aerobic processes, but the same is not necessarily true the other way around.

The other aspect of these short workouts has to do with power. Power is simply the amount of work we do, divided by the amount of time it takes us to complete that work. Power is the ultimate measurement of our fitness. The greater the power output, the greater the intensity, and intensity is what gives us results. But, the only way to improve our power output for a given workout is to do it faster! This is a main reason so many workouts are done against a timer. Additionally, referring back to the issue of metabolic conditioning, our bodies can only put out a high level of power (high-intensity) for a specified length of time. By increasing our metabolic conditioning, we are able to sustain a higher level of output for a specified period of time, thus increasing our power.

By putting our bodies under the stress of the short, high-intensity workouts of CrossFit, we are improving every aspect of our athleticism: metabolic conditioning, power, as well as whatever components of fitness are specifically associated with the individual exercises of the workouts. CrossFit has developed some of the most well-rounded athletes in the world, and it is all due in large part to these short, high-intensity workouts. The next time you decide to get on the treadmill to do “cardio” for an hour, or a thirty minute abs session, ask yourself, “Why so long?”

 

CF WOD February 25

Strength: Back Squats 3×2 @80%, 3×2 @85%

WOD:
2 Rounds
1 min Calorie Row
1 min Ball Slams (30/20)
1 min Box Jumps (24/20)
1 min Pistols
1 min Rest

Post wod Core:
3×10 hollow rocks
3×10 arch rocks
Alternate Btwn the two


burpees

Today’s lesson… The Burpee: According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness.  Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII.

To perform a burpee, lower yourself to a squat position with your hands on the ground in front of your feet. Kick your feet out behind you while simultaneously lowering yourself into the bottom portion of a push-up – your chest and thighs should touch the ground at the same time and remember to keep your whole body, especially your midline, tight. Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms – you will perform a push-up as you return to the starting squat position. Leap up as high as possible from the squat position. Repeat, as fast as possible.

Think of the burpee done in six deliberate movements:

  1. Squat
  2. Kick out to plank
  3. Chest to ground
  4. Push-up to plank
  5. Kick legs back into a squat
  6. Jump off the ground

Or quickly… squat, sprawl, push-up, and jump.

 

Today’s Workout:
AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Sprint
1. 15 squats
2. 15 bird dogs


Skill/Strength:
KB Deadlift – 5×5
WoD:
4 rounds
20 Slam Balls
7 K2E
20 DB Rows (35/20)
7 Wall Walks
20 Double Unders


CF Blog February 26

Strength: Bench Press 5 @50%, 2×2 @75%, 1 @85%, 2×1 @95%, 3×3 @85%2013-02-08 10.39.40

WOD: “Nate”
AMRAP 20
2 Muscle-ups
4 HSPU
8 KB Swings (2/1.5)

*MU sub 2 c2b pull-ups, 2 ring dips

*Post-WOD Mobility*
Trainer-led group stretch

SOC-Nate-Hardy-th.jpg

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Open Fever is HERE!!!  Did you know that on Wednesday, March 6th CrossFit HQ will be announcing the very first Open WOD here in Charlotte (Concord) at CrossFit Vitality, and YOU’RE INVITED??!!!!!  That’s right, you can go and mingle with some peeps from headquarters and brush shoulders with some of the Games’ finest.  Icing on the cake?  Food will be provided by our buds at MODPALEO and there will be beverages of the adult variety (beer).  Cost to you? $0.

We’d love to get a big contingent of UCF peeps there, so if you’re interested in a carpooling situation, sign up at the gym. **If we have enough interest we will look into renting a bus!!!!

In related news, have YOU registered for the Open yet?  If not, here are a couple of reasons why you should:

  • We will be doing the Open WODs every Saturday in the gym during class times, so it gives you an opportunity to be judged and supported in a friendly, encouraging environment
  • It gives you an opportunity to compare yourself against other athletes around the world – see how you stack up against others of your age and fitness level
  • It’s FUN!!!!
  • You can measure your improvement from last year
  • You can help our gym qualify a team for Regionals
  • It’s an opportunity to become a bigger part of and build our UCF community
  • It’s our Member Challenge for the month of March
  • You could win PRIZES just for registering and participating….like a free month’s membership!!!

If you have any questions or concerns – please ask one of the trainers the register HERE!!!!


CF WOD February 26

Strength: Bench Press 5 @50%, 2×2 @75%, 1 @85%, 2×1 @95%, 3×3 @85%

WOD: “Nate”
AMRAP 20
2 Muscle-ups
4 HSPU
8 KB Swings (2/1.5)

*MU sub 2 c2b pull-ups, 2 ring dips

*Post-WOD Mobility*
Trainer-led group stretch


thinking cap

Random Thoughts…

  • Listen to your body.
  • Move often… move with intent.
  • Nail the basics… Don’t get wrapped up in the minutiae. Success is about mastering fundamentals.
  • Self-talk is powerful. Use “I choose/choose not to” rather than “I have to/can’t”. This is the genesis of personal accountability and sustainable health.
  • Your thoughts and your environment shape your behavior. Nurture them and use them to your advantage.
  • Have an exercise and nutrition mission statement. Having a clear idea of why you are doing what you do will solidify your habits as your core values – rather than just abstract thoughts.
  • Slow down… enjoy, savor and nurture the process of preparing and eating food.
  • Write down what you eat. Be specific and honest. Food logging creates instant self-awareness and accountability.
  • All diets work (or fail): What “works” is consistent adherence. Find an eating pattern that is nutrient-dense while providing just enough calories to support your activities.
  • Fat loss simplified: Get in a deficit and get adequate protein – the rest is details.
  • You don’t need to “cleanse” or “detox” – your organs do a wonderful job of that.
  • Eating 6x per day can work well… so can eating only 3x per day. Customize your meal frequency to suit your lifestyle.
  • Learn 3-4 good healthy and quick recipes. These can be your go-to meals when in a pinch.
  • Set aside 7-10 minutes every morning to prepare food for the day.
  • To help organize your eating – try designating foods on different nights to simplify things; ie. Meatless Monday, chicken on Tuesday, fish on Wednesday, etc…
  • Hit a grocery store at lunch or on the way home rather than a drive-through. This also applies for road trips.
  • No single food (or category of foods) makes you fat and no single food (or category of foods) will make you thin.
  • Learn the difference between “hunger“ and “appetite”. Hunger is a physiological response placated by eating enough while appetite compels us to eat beyond that point.
  • Moderation: It’s less than you think it is.
  • There is no universally-decided-upon definition of “clean eating.” Strive to eat well most of the time and allow for occasional indulgences and “dirty” foods. Try not to categorize foods as “good” and “bad.”
  • You will never regret working out once it’s done. You will, however regret skipping it.
  • Attack your weaknesses and challenge yourself.
  • Comparison is the thief of joy. You are unique and you and you alone should be your only barometer.
  • Training for strength is your front-line intervention for health benefits. Make it your foundational form of exercise.
  • If you are capable of moving faster – DO IT! You will gain more benefit in a shorter period of time.
  • Yoga and Pilates can be effective but if your goal is fat loss or performance-based – they should be “extra’s” when you’ve done your strength/metabolic/cardio work.
  • Foam rollers, muscle rollers and other myofascial release tools are your friends. Make them part of every workout.
  • Have only 10 minutes for a workout? Spend 2-3 minutes on mobility/warm-up then jump into a metabolic circuit. Pick 2-6 exercises multi-joint exercises and repeat – little-to-no rest.
  • Be aware of your posture and how you carry yourself in seated, standing, walking, running or training. Awareness is AT LEAST half the battle.
  • Do something daily for your posture and mobility. This may be as simple as getting away from your desk more frequently.
  • Treat workouts like work commitments in that they are set in stone. Take this a step further, however and treat your training sessions like “rewards” for a day of work.
  • Enter into and re-commit to your health journey knowing that it won’t be easy.
  • Definition of insanity? Doing the same things this year as you did last year and expecting a different result.
  • Work out because you love your body – not because you hate it.
  • Educate yourself: Read, absorb and apply the information to your situation.
  • 2 bad days can ruin 5 good ones: Use your weekends to capitalize on healthy living instead of an excuse to “let lose”.
  • Your true test is not keeping on track when you are motivated and life is smooth but rather keeping at it when life throws you curve balls and you don’t feel motivated.
  • Long-term success often comes down to preventing lapses from turning into full-blown re-lapses. You will slip and stumble. Get back up – as many times as it takes.
  • A new body won’t change who you are as a person. It is not a missing link to happiness or fulfillment. It IS, however, capable of many amazing physical and psychological benefits that can make you feel better about whom you already are and what you are capable of.
  • Have fun… no matter what your path, learn to be process-oriented rather than product oriented. Enjoy the journey and don’t put much stock in the “when.”

Let’s hear it from you, have anything to add?  Post it in the comments below!

 

Today’s Workout:
Skill/Strength:
KB Deadlift – 5×5
WoD:
4 rounds
20 Slam Balls
7 K2E
20 DB Rows (35/20)
7 Wall Walks
20 Double Unders


4 x 800 m sprints – decreasing rest time 4, 3, 2 minutes between intervals


CF Blog February 27

Speed:photo (7)
2x20m Sprints
4x30m Sprints
5x10m Flying Starts

*rest 30sec btwn efforts

*flying start – take 10m to accelerate, you should be full speed by the
time you hit your start. So, 10m to accelerate to full speed then 10m
sprint totaling 20m in all.

Strength: 
Deadlift 3 @50%, 3 @60%, 4×1 @80%, 2×1 @90%

Core:
3x max rep toes to bar

The 2013 CrossFit Open officially starts next week with the announcement of the first WOD happening at CF Vitality.  Although our gym boasts well over 300 awesome members, currently, we only have 44 people signed up to compete!!  I think we can do better!!

I’ve already listed the many reasons why you (yes, YOU!) should register to compete – among them fun, community, and the possibility of a free membership – but let’s take it a step further.  I would like everyone reading this blog to post to the comment section below, their favorite CF Open memory/experience from the past two years.

I’ll start:
During last year’s Snatch WOD- I saw countless peeps hit a new snatch PR.  They didn’t even realize they had it in them, but in the spirit of the moment they gave all of themselves and threw unheard of weight up overhead.  The snatches didn’t all look pretty, (Lance: “Look away, Mie!!”) but they were sweet victories…

Or how about the kids that added to the cheering section of the gym, seeing for the first time their parents in a new light…as efforts were poured on the floor, demonstrating the heart, will and desire of sport…

And then (my favorite), after the last WOD – the “Fran” ladder, the countless smiles that reverberated through the gym as athletes acknowledged the vast improvement in their scores from the previous year…

The memories are great, let’s continue to build our community and add to them!

Register here


CF WOD February 27

Speed:
2x20m Sprints
4x30m Sprints
5x10m Flying Starts

*rest 30sec btwn efforts

*flying start – take 10m to accelerate, you should be full speed by the
time you hit your start. So, 10m to accelerate to full speed then 10m
sprint totaling 20m in all.

Strength:
Deadlift 3 @50%, 3 @60%, 4×1 @80%, 2×1 @90%

Core:
3x max rep toes to bar


Sexy Beast

 

“Here we go, harpin’ on food again…”

But no really, this is pretty cool – an artist’s observation on what’s in people’s fridges. Literally, You Are What You Eat. Tells you a lot about people, huh? What does your fridge say about you?

 

You Are What You Eat is a series of portraits made by examining the interiors of refrigerators in homes across the United States.

For three years I traveled around the country exploring food issues. The more time I spent speaking and listening to individual stories, the more I began to think about the foods we consume and the effects they have on us as individuals and communities.

An intense curiosity and questions about stewardship led me to begin to make these unconventional portraits. A refrigerator is both a private and a shared space. One person likened the question, “May I photograph the interior of your fridge?” to asking someone to pose nude for the camera.

Each fridge is photographed “as is”. Nothing added, nothing taken away.

These are portraits of the rich and the poor. Vegetarians, Republicans, members of the NRA, those left out, the under appreciated, former POWs, dreamers, and so much more. We never know the full story of one’s life.

My hope is that we will think deeply about how we care.

How we care for our bodies. How we care for others. And how we care for the land.

While you’re clicking on that link up there, click over here.

 

Today’s Workout:
4 x 800 m sprints – decreasing rest time 4, 3, 2 minutes between intervals


WoD:
50 Hip Thrusters
50 Sit ups
50 Dips (on benches at top of stairs)
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work


CF Blog February 28

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

Diogo - Strict, L-Sit Muscle-ups...because all of the tall rings were takenDiogo – Strict, L-Sit Muscle-ups…because all of the tall rings were taken

WOD:
3 Rounds
5 Shoulder to Overhead (155/105)
25 Double Unders
10 Toes 2 Bar
400m Run

Post WOD:
Shoulder Mobility

It’s that time of year again, and once more, I find myself writing in honor of Eating Disorders Awareness Week (if you’re wondering why I am strangely passionate about it, you may recall this article that I posted last year.)

CrossFit and EDs

Within the CrossFit community, there has been a popular notion that CrossFit can help cure Eating Disorders.  As a person recovering from an ED, I tend to agree – trading out the focus on aesthetics and replacing it with a focus on good health and performance is a great thing.  After all, strong is the new skinny, right?

Yes.  But I would also issue a word of caution: the potential for excessiveness within the CrossFit world could lead to some negative consequences.  The thing is people with Eating Disorders typically have extreme, addictive personalities (you know, the kind of personality that lends itself perfectly to CrossFit).  And, just as recovering alcoholics tend to replace one vice with another, people can also trade out their focus on their ED for a new focus on CrossFit.

So what’s the problem?

Well for one, like many other addictions/mental diseases, the reality is that relapses happen – I’ve had my share over the years.  And, like it or not (and most of you do), CrossFit boasts a certain sex appeal.  We now know and understand that the intensity of the WODs coupled with a clean diet has that side effect of “looking good naked.”  What’s more, somewhere mid-WOD athletes tend to get about as naked as they can get – men go shirtless and women bound about in skimpy shorts and sports bras.  While we don’t train for aesthetics, even performance motivated athletes can fall prey to body image issues (I’ll admit, I’m guilty of wanting to look as good as Cheeks McGoo running around in her glorified underwear).

Being concerned with and taking pride in your appearance is perfectly normal (and encouraged!), but when your previous focus on training is lost to a new focus on weight and looks, you may have a problem.  If you are overtraining – foregoing rest days and spending countless hours in the gym – not eating enough, or not allowing your body ample recovery, you put yourself at risk for both injury and illness.

So how do you make CrossFit work for you and maintain the positive effects for which it was designed?  Striking a BALANCE between eating real foods that nourish your body, rest, and activity.

For me, CrossFit and the Paleo lifestyle have afforded me a sense of normalcy (I’ve chosen the Paleo diet over the Zone diet because there is no element of restrictiveness – the governing aspect of much of my life).  I can focus on being healthy and attaining strength goals that I’ve set for myself, instead of focusing on calories or numbers on the scale.  Likewise, I think this approach could be very beneficial for many others with EDs, provided that they keep themselves in check, understand what their training goals are, and adopt a level of balance.

Eating Disorders and body image issues are a slippery slope.  If you, or someone you know is heading down that path, please talk to someone.  I’m always available if you need to be pointed in the right direction.

 


CF WOD February 28

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

WOD:
3 Rounds
5 Shoulder to Overhead (155/105)
25 Double Unders
10 Toes 2 Bar
400m Run

Post WOD:
Shoulder Mobility

 


Random Notes - FEB

Random Notes – it’s all about the linking… Any Two Pages on the Web Are Connected By 19 Clicks or Less

Our secret is out… The Benefits of Exercising Outdoors

Is anyone surprised by this – not really… The Truth Behind Calorie Labels

I think I say this every week – know your food source, know what you’re eating… Survey Finds That Fish Are Often Not What Label Says

Fist Maker’s Mark, now Budweiser… AB InBev Overstates Alcohol in Budweiser, Lawsuit Claims

I wonder which is more difficult, creating the maze or getting through it… Incredibly Detailed Hand-Drawn Maze That Took 7 Years to Make

A weekly illustrated atlas… Windows of New York

Great music + great movie… The 30 Greatest Rock & Roll Movie Moments

Nirvana… Happy Birthday, Kurt Cobain: Peek Inside the Icon’s Letters & Journals

Atoms for Peace – a new “supergroup”… ‘Amok’ Stream: Atoms For Peace Album Available for Listening

Do kids even collect baseball cards anymore… Holy Grail: The T206 Honus Wagner

TV dinners… 10 Terrific Food Documentaries to Stream on Netflix

I counted 4 in Charleston, 0 in Charlotte… The Daily Meal’s 101 Best Restaurants in America

 

Today’s Workout:
WoD: for time complete…
50 Hip Thrusters
50 Sit ups
50 Dips
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work


CF Blog March 1

Strength: Front Squat 3×3 @75%

welcome, Anderswelcome, Anders

WOD: “The Chief”
 AMRAP 3 min
3 Power Clean (135/95)
6 Push-ups
9 Air Squats
Rest 1 min, repeat for a total of 5 cycles

 *For this WOD we start back over at the beginning each round. You keep score of how many rounds in each cycle that you get.

Winner, winner, chicken dinner!!!

Congrats, Stephen Sylvester for being the lucky winner of a new pair of Inov8s, courtesy of Omega Sports on Park Rd.  Thanks, Omega!!

News/Announcements:

**More black and white UCF zip-up hoodies are in stock!!!  Lots of sizes available!!

**The Open Starts in less than a week!!!  Register here

**Coach Blauer will be at CrossFit Fort Bragg on May 11th teaching a “CrossFit Defense” course:
The CFD course is a fast-paced 1-day program open to anyone, from a new
athlete with no self-defense background to even the most experienced
athlete, martial artist. The course is a great introduction to Coach
Blauer’s SPEAR System and provides multiple drills, reps and insight into
how to use it effectively for personal defense. We’ve
also analyzed CrossFit movements that parallel close quarter tactics to
create some very cool drills.

The mental side is also covered in the course, we’ve included blocks on
fear management and strategy as well as sections to help with aggression
development (the mind-set needed in a real fight).

CrossFit Defense represents an entirely new approach to self-defense.

Read the full description here:
http://www.crossfit.com/cf-info/specialty<http://www.crossfit.com/cf-info/specialty_certs.html>


CF WOD March 1

Strength: Front Squat 3×3 @75%

WOD: “The Chief”
AMRAP 3 min
3 Power Clean (135/95)
6 Push-ups
9 Air Squats
Rest 1 min, repeat for a total of 5 cycles

*For this WOD we start back over at the beginning each round. You keep score of how many rounds in each cycle that you get.