CF Blog February 2

WOD: “Escape from Wonderland”th
3 Rounds
75 Double Unders
50 Air Squats
25 Calorie Row


CF WOD February 2

WOD: “Escape from Wonderland”
3 Rounds
75 Double Unders
50 Air Squats
25 Calorie Row


BC 2/3

Monday@Met> SPEED: Partner Suicide Sprints X 10. WoD: 4 Rounds of 25 walking lunges + 25 kayaks + 25 extreme jacks + 25 push-ups


CF Blog February 3

Skill/Technique: Hang Squat Clean 3-3-3-3-3photo-13

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

Momma’s Quote of the Week:  “Life is not measured by the number of breaths we take, but by the moments that take our breath away.”—Maya Angelou

 

Nutrition challenge participants

Congrats on getting two weeks of the challenge under your belts – those first days/weeks are always the hardest!  Hopefully you have started to see some positive changes in your energy levels, performance and body composition!

Here are just a few tips for you and your team members to ensure that you get the best possible results for this challenge :

*Cut back on the alcohol (cut it out completely if possible).  This will give you tremendous results if you enjoy a regular beverage
*Bump up your water intake – significantly.  It can be difficult to take on this task in the winter because you may not feel as dehydrated as you would in the summer, but your body still needs that extra water.  Plus, it will help your metabolism
*Get some sleep – at least 7 hours if you can.  Lack of sleep can be a huge stressor on your body and can actually make you hang on to those extra pounds
*Make sure you are making it to the gym and hitting those WODs hard when you are there!!  The results are in the intensity!!

Keep up the good work guys!


CF WOD February 3

Skill/Technique: Hang Squat Clean 3-3-3-3-3

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups


…back to the Pursuit of Happiness…

02037. Play More

Because having fun means you’ll keep at activities that are good for you. After surveying college students, researchers at Southeastern Louisiana University found that enjoying an activity—whether playing on a soccer team, training for a triathlon, or taking long hikes—is the best method for staying motivated and sticking to a routine. “Pure enjoyment,” wrote Marcus Kilpatrick, the study’s lead author, “is a strong predictor of future behavior.”

Monday@Met> SPEED: Partner Suicide Sprints X 10. WoD: 4 Rounds of 25 walking lunges + 25 kayaks + 25 extreme jacks + 25 push-ups


BC 2/4

Tuesday> WoD: 1000m Run + 25 Sit Ups + 25 Wall Jumps + 25 Sit Ups + 1000m Run. Finisher: Every 30 sec complete 1/2 Hill Sprints x 10


CF WOD February 4

Strength: Press 5×5 @ 85-90% of your 5RM

WOD:
4 Rounds
10 Push Press (95/65)
5 Over the Box Jumps (24/20)
10 Ring Rows
25 Double Unders


CF Blog February 4

Strength: Press 5×5 @ 85-90% of your 5RMphoto-15

WOD:
4 Rounds
10 Push Press (95/65)
5 Over the Box Jumps (24/20)
10 Ring Rows
25 Double Unders


NBC’s American Ninja Warrior – NOW CASTING!

American Ninja Warrior -­‐Season 6 (airing on NBC) is looking for male and female, EVERYDAY PEOPLE (moms & dads, gymnasts, coaches, accountants, retail clerks)… whoever wants to conquer this obstacle course! Why would anyone do this? Two reasons: To become the 1st American Ninja Warrior and…

YOU COULD WIN

$500,000!!!

Tell us about yourself and show us your amazing athletic prowess!

www.ANWtryouts.com

page1image6064

You must be at least 21 years of age. *Producer reserves the right to pay grand prize as annuity. 


SUPERFIT KIDS

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten through 12 years of age.  The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd,
29th, and April 5th.  Cost for the 6 week course is $90 and includes a T-shirt.

Payment is due at the time of registration, on or before Saturday, February 22nd.
The class will be limited to 20 kids and will be open to Ultimate Members and the general public.

In order for a child to participate in the 6 week course it is mandatory they attend at minimum two of the four SuperFit foundations classes offered in February. Foundations classes will be held each Saturday in February, the 1st, 8th, 15th, and 22nd, in “The Pit” and the cost for each Saturday is $10, pay at the door, no registration necessary. The purpose of the foundations classes is to go over fundamental movements and to allow your children to get a taste of what the SuperFit Kids’ classes will be like. There is no obligation to attend the 6 week course by coming to the foundations classes.

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble.

If you have any questions just email me back or you can email codygranger@hotmail.com with questions specific to the program design.

***

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for this week’s fight in Charlotte!  FL351

Check out the deets:

Fight Lab 35: Live MMA Cage Fights by Fight Lab Promotions

Sat Feb 8 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204) 5pm doors open – 6pm fights begin

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

Order your tickets here:  http://get.crowntickets.com

Check out the Highlight Video or visit the Facebook page for more info – Facebook.com/FightLab

 


0204This month’s Challenge: Hydration & Sleep

You know about hydration. Right? And sleep. You know you need it. So do I. We’re all guilty of not getting enough. Check out these 6 reasons to NOT scrimp on sleep. You need rest and so do your muscles.

We’ll track these items using Evernote. You got an email yesterday talking about this… just sign up and let me (Carter) know the email address you used to create your account and we can go from there. We’ll use this method for tracking lots of things in the coming months.

Each day you will enter the ounces of water consumed and how many hours you slept the day/night before. All of them. You should be drinking AT LEAST 1/2 your bodyweight in ounces (H2O). For instance, if I weigh 150 pounds, I need to drink 75 ounces of water per day. This doesn’t take into account physical activity, sweating, drinking coffee or other de-hydrating liquids. In those cases, DRINK MORE!! Sleep… we’re aiming for greater than 7 hours, hopefully more like 8.

Tracking these items will help make you aware of your daily habits. Proper hydration and adequate sleep are absolutely essential to good health. Now go sign up if you haven’t already.
I’ll be watching.

Tuesday> WoD: 1000m Run + 25 Sit Ups + 25 Wall Jumps + 25 Sit Ups + 1000m Run. Finisher: Every 30 sec complete 1/2 Hill Sprints x 10


2.5.14: 12-Peat

AlexaUWInv3K_full

2.5.14: The Pit @ 6am

AMRAP in 12:00 (counting rounds)
30 Calories AirDyne
400m Run (or 500m Row if available)

– rest 3:00

AMRAP 12:00 (counting reps)
Double Unders
Burpees
– switch exercise every 2:00

Photo: Alexa Efraimson, who won the HS National Cross Country Championship, recently set the HS indoor 3k record. It was previously held by Mary Cain- Mary’s now sponsored by Nike. Her time of 9:02 is also four seconds faster than the best collegiate time this year.


BC 2/5

Wednesday@Pit> WoD: 12min Partner AMRAP – KB Swings, Goblet Squats / Rest. FINISHER: 2 x 10cal Airdyne + down/back Prowler Push.


CF Blog February 5

Speed:photo-16
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

*Flying starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
1 minute on/1 minute off for 12 minutes
Min 1: 30 KB Swings (1.5/1)
Min 2: Rest
Min 3: 30 Ball Slams (30/20)
Min 4: Rest
Min 5: 30 KB Swings (1.5/1)
Min 6: Rest
Min 7: 30 Ball Slams (30/20)
Min 8: Rest
Min 9: 30 KB Swings (1.5/1)
Min 10: Rest
Min 11: 30 Ball Slams (30/20)

*Goal is 30 reps
*3 burpee penalty for each rep under your goal

Cash Out:
3 Rounds
500m Row
Rest 1 min

***

The vast majority of us tuned in for Super Bowl Sunday, only to see a very lopsided game ensue.  Yet, despite the mix of emotions that one would expect after such a loss, Peyton Manning instead taught all of us that the most important part of any game is sportsmanship.

Check out this article from The Bleacher Report:

Richard Sherman Touts Classy Gesture by Peyton Manning After 2014 Super Bowl

Gabe Zaldivar

Feb 3, 2014

Richard Sherman Touts Classy Gesture by Peyton Manning After 2014 Super Bowl

If you expected Richard Sherman to fill the New Jersey night with an impassioned rant about a recently defeated Peyton Manning after Super Bowl XLVIII, you were out of luck. Instead, the Seattle Seahawks star cornerback decided to tip his cap to Manning’s kind gesture.

After suffering a one-sided defeat, Manning still had enough class to make sure one of his more vociferous opponents was doing well after suffering an ankle injury. Sherman, who suffered a high-ankle sprainin the fourth quarter of the Seahawks’ eventual 43-8 win on Sunday night, relied upon teammates to help him off the field.

On Monday, Sherman joined ESPN’s Mike and Mike in the Morning radio show (h/t Pro Football Talk), where he relayed the following about Manning:

He was really concerned about my well-being. After a game like that, a guy who’s still classy enough to say ‘How are you doing?’ To show that kind of concern for an opponent shows a lot of humility and class.

Sherman later continued to laud the Broncos quarterback. “He’s a Hall of Fame player, he’s a living legend, he’s a record-holding quarterback, he’s a Super Bowl champion, he’s been a Super Bowl MVP,” he said.

He told the same story to ESPN’s SportsCenter:

Earlier this year, Sherman called Manning the smartest quarterback in the NFL in a piece for TheMMQB.com. He said that Manning’s arm, however, was “a different story,” as “he throws ducks.”

The Denver quarterback confirmed that assessment in the week leading up to the Super Bowl, saying, “I do throw ducks. I’ve thrown a lot of yards and touchdowns ducks.”

For Manning to put Sherman’s critiques behind him speaks highly of his sportsmanship—a word not typically associated with Sherman over the past few weeks. After tipping the game-icing interception to teammate Malcolm Smith in the NFC Championship Game, Sherman caused an Internet uproar over his highly raucous interview with Fox Sports’ Erin Andrews:

While the Super Bowl quickly got out of hand on the field, Sherman was far more measured in the aftermath. He made sure to take time out of basking in the glow of triumph to doff his cap to the same man many were chiding on Twitter:

Manning could have easily ducked out to lick his wounds, suffering what many called an embarrassing loss. As we know, however, he is built differently. First off, he is not embarrassed, telling reporters as much after the game:

It’s not embarrassing at all. I would never use that word. There’s a lot of professional football players in that locker room that put in a lot of work into being here, playing in that game.

That word embarrassing is an insulting word, to tell you the truth.

When the world laughs, it would be easy to slump your shoulders, hang your head and allow the bombardment of jokes to get you down.

Manning went right on standing tall, fielding questions from the absurd to the banal, never once losing sight of what’s important.

His team made it to the final game of the season, which was no fluke. When you are handed a devastating loss, you have no recourse but to act like a gentleman and admit defeat because the outcome can’t take that away from you.

As Sherman so eloquently notes, Manning’s actions on Sunday night showed younger players how to lose graciously.


CF WOD February 5

Speed:
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

*Flying starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
1 minute on/1 minute off for 12 minutes
Min 1: 30 KB Swings (1.5/1)
Min 2: Rest
Min 3: 30 Ball Slams (30/20)
Min 4: Rest
Min 5: 30 KB Swings (1.5/1)
Min 6: Rest
Min 7: 30 Ball Slams (30/20)
Min 8: Rest
Min 9: 30 KB Swings (1.5/1)
Min 10: Rest
Min 11: 30 Ball Slams (30/20)

*Goal is 30 reps
*3 burpee penalty for each rep under your goal

Cash Out:
3 Rounds
500m Row
Rest 1 min


0205Good. You were intrigued enough to click through to this post. Now, we all know I’m not quite prophetic enough to write the most important thing you’ll ever read. However, I can post the most important thing you’ll ever read. At the risk of “crying wolf” and placing less importance on future posts, allow me to state that there are probably other more important things to write and post about. But, for the sake of having piqued your interest on a blog directed at… well, you active folks… this is a damn important piece of reading. From the Whole9…

Rest vs. Recovery.

Wednesday@Pit> WoD: 12min Partner AMRAP – KB Swings, Goblet Squats / Rest. FINISHER: 2 x 10cal Airdyne + down/back Prowler Push.


BC 2/6

Thursday> WoD: 4 Rounds of 3 Wall Walks + 7 Burpees + 800m Run


CF Blog February 6

Strength: Back Squat 3-3-3-3-3photo-18

WOD: “Tabata Something Else”
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats

*Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally, the last 8 intervals are
squats. There is no rest between exercises.

Check out the video above to see Dalissia on yesterday’s news discussing National Girls and Women in Sports Day.  Yay!

That moment when your lip starts quivering, your face goes numb and you realize you probably went out too fast. Emily Beers investigates the pros and cons of “red lining” during a workout.

If you’ve spent any time at a CrossFit box, you’ve seen it happen. It might have even happened to you.

Usually, it’s painful to watch. Often, it’s unnecessary, avoidable. The Fly and Die, the Crash and Burn, the Red Line—all usually look something like this:

“We’re doing Tabata push-ups today. Choose a number you think you can maintain for all eight intervals. Be conservative here—it’ll sneak up on you,” warns the coach. “Your score is the lowest number you get in any of the eight intervals.”

Those who have been here before know what’s about to happen to their shoulders, pecs and triceps. So they take their coach’s advice and choose a conservative push-up number. But there’s always one dude who ignores the part about being conservative.

“Screw it, I can hold 16 push-ups each interval,” he thinks to himself with supreme confidence.

By Round 6 he’s at five push-ups, though he musters two or three valiant attempts at a sixth, squirming aggressively to lock out his elbows, only to give up and dramatically plop flat on his chest. When all is said and done, his final Tabata push-up score is a meager three.

Fly-and-die fail?

continue reading here


CF WOD February 6

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

WOD: “Tabata Something Else”
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats

*Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally, the last 8 intervals are
squats. There is no rest between exercises.

*Score is total reps


0206notes, random…

change, people // national journal

cameron, bangs // consequence of sound

sheen, alive // waterford whisperers

culprit, soda // yahoo finance

sochi, bad // grantland

quinoa, no // grassfed girl

greatness, advertising // adweek

salmon, threats // live science

grrrrl, please // buzzfeed

map, breweries // fast co. design

jacket, kubrick // dangerous minds

detroit, dylan // cbs

 

Thursday> WoD: 4 Rounds of 3 Wall Walks + 7 Burpees + 800m Run


BC 2/7

Friday@moga


CF Blog February 7

Strength: Deadlift 1-1-1-1-1-1-1photo-19

WOD:
AMRAP 4
15 Wallballs (20/24)
3 Wall Walks

Rest 1 minute

Amrap 4
10 One Arm DB Thrusters (35/25)
5 Ring Dips
10 Abmat Sit-ups

Rest 1 minute

Amrap 4
20 Ball Slams (30/20)
10 Games Standard Box Jumps (24/20)

 

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for tomorrow’s fight in Charlotte!  FL351

Check out the deets:

Fight Lab 35: Live MMA Cage Fights by Fight Lab Promotions

Sat Feb 8 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204) 5pm doors open – 6pm fights begin

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

Order your tickets here:  http://get.crowntickets.com

Check out the Highlight Video or visit the Facebook page for more info – Facebook.com/FightLab

 

 


CF WOD February 7

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

WOD:
AMRAP 4
15 Wallballs (20/24)
3 Wall Walks

Rest 1 minute

Amrap 4
10 One Arm DB Thrusters (35/25)
5 Ring Dips
10 Abmat Sit-ups

Rest 1 minute

Amrap 4
20 Ball Slams (30/20)
10 Games Standard Box Jumps (24/20)


…the Pursuit of Happiness 8 of 13…

02078. Go Screenless

How bad are your screens for mood and productivity? Let us count the ways. A 2013 study published by the Public Library of Science showed that more use of Facebook meant less sense of well-being and more feelings of envy. Responses to National Geographic’s True Happiness Test survey in 2011 suggested that the happiest people were those who watched less than an hour of television a day. And in 2009, Harvard Business School professor Leslie Perlow, author of Sleeping with Your Smartphone, asked a team at the Boston Consulting Group to unplug—no e-mail, texting, or client calls—one night a week. Five weeks in, the consultants were functioning better as a team and did more work in less time. Four years hence, the weekly disconnect remains company policy.

Friday@moga


2.8.14: What’s Khalipa Doing? Running.

Screen Shot 2014-02-07 at 1.08.58 PM

2.8.14: AG Track @ 9:30

WOD
3x 1200m (2:00 rest)
3x 600m (1:00 rest)

We often run 400’s, 800’s, and 1000’s. Changing the distance helps us better prepare for the unknown. Plus, we’re mixing in a bit of distance with a bit of speed to improve our overall conditioning.

Pictured is Jason Khalipa prior to a run as well as with a shirt that has his infamous quote “What’s Rich doing?” Jason has focused much more on Endurance and saw huge gains at last year’s gains, and I’m expecting even more improvement this year. While everyone had been asking “What’s Rich doing?” now many more are also asking the same about Jason. He’s proof that with enough effort we can all improve in the areas that we’re weak.


CF Blog February 8

WOD:photo-20
Start w/800m Run then
25 Overhead Walking Lunges (45/25)
20 Pull-ups
25 Box Jumps (24/20)
20 Wall Balls (20/14)
25 Double Unders
20 Knees to Elbow
25 KB Swings (2/1.5)
20 Ring Dips
25 Abmat Sit-ups
20 DB Hang Squat Cleans (45/30)
3 Rope Climbs *can be done at any time during the wod*

***

SuperFit Kids has filled up fast and registration is now
closed.  More information to come on a May session!!

***

1424497_10152125538447618_1512717405_n

 


CF WOD February 8

WOD:
Start w/800m Run then
25 Overhead Walking Lunges (45/25)
20 Pull-ups
25 Box Jumps (24/20)
20 Wall Balls (20/14)
25 Double Unders
20 Knees to Elbow
25 KB Swings (2/1.5)
20 Ring Dips
25 Abmat Sit-ups
20 DB Hang Squat Cleans (45/30)
3 Rope Climbs *can be done at any time during the wod*


CF Blog February 9

Skill: Bar Muscle-upsIMG-20140208-00025

WOD:
1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees


CF WOD February 9

Skill: Bar Muscle-ups

WOD:
1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees


BC 2/10

Monday@Met> WoD: “Tabata from the Top” – Squats, Wall Touches, Burpees + a fun little sprint after each movement.


CF Blog February 10

Strength: Bear Complex 5-5-3-3 for max weight473807_10151364375860568_1046735982_o
*Bear Complex is: Power Clean, Front Squat, Push-Press, Back Squat,
Push-Press

WOD:
15 Thrusters (95/65)
3 Ring Dips
12 Thrusters (95/65)
6 Ring Dips
9 Thrusters (95/65)
9 Ring Dips
6 Thrusters (95/65)
12 Ring Dips
3 Thrusters (95/65)
15 Ring Dips

Momma’s Quote of the Week: “Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”—Helen Keller

4thAnniversary-revised-Facebook


CF WOD February 10

Strength: Bear Complex 5-5-3-3 for max weight
*Bear Complex is: Power Clean, Front Squat, Push-Press, Back Squat,
Push-Press

WOD:
15 Thrusters (95/65)
3 Ring Dips
12 Thrusters (95/65)
6 Ring Dips
9 Thrusters (95/65)
9 Ring Dips
6 Thrusters (95/65)
12 Ring Dips
3 Thrusters (95/65)
15 Ring Dips


0210 …the Pursuit of Happiness continues…

10. Train with a Team

In 2009, researchers at Oxford University discovered that exercising in a group makes you train harder and leaves you with a higher level of endorphins than when you exercise alone. Another study, in 2010, by the University of Ballarat in Australia, found that those who played club sports (baseball, basketball, soccer) had better mental health and were more satisfied with their lives than those who didn’t. Don’t know where to start? Try Team in Training (teamintraining.org), the world’s biggest club of endurance athletes.

 

Monday@Met> WoD: “Tabata from the Top” – Squats, Wall Touches, Burpees + a fun little sprint after each movement.


BC 2/11

Tuesday@Pit> STRENGTH: Turkish Get Up 5-5. WoD: 21-18-15-12-9-6-3 of Overhead Walking Lunges + Push Ups + Abmat Sit Ups


CF Blog February 11

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

image courtesy of gamentrain.comimage courtesy of gamentrain.com

WOD:
2 Rounds
25 KB Swings (2/1.5)
250m Row
25 Back Extensions
25 K2E
200m Run

 

*In Case of Inclement Weather*

Please keep an eye on Facebook and the blog for updated information regarding the weather.  We will update both to notify of any class cancellations if needed.

***

4thAnniversary-revised-Facebook


CF WOD February 11

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

WOD:
2 Rounds
25 KB Swings (2/1.5)
250m Row
25 Back Extensions
25 K2E
200m Run


What’s your excuse for not showing up every day to Bootcamp?

What’s your excuse for not logging your Sleep and Hydration this month?

A reminder above, from “Warhawk” Matt Scott.

 

Tuesday@Pit> STRENGTH: Turkish Get Up 5-5. WoD: 21-18-15-12-9-6-3 of Overhead Walking Lunges + Push Ups + Abmat Sit Ups


BC 2/12

Wednesday@Pit> WoD: 3 Rounds 1 minute per station of Ball Slams + KB Swings + Lateral Hurdle Jumps + DB Push Press + Row (1 min Rest between Rounds)


CF Blog February 12

WOD:photo-21
AMRAP 6
50 Double Unders
3 HSPU

Rest 1 min

Amrap 6
25 Mountain Climbers
10 DB Snatch (45/30)
*mtn climbers each foot touch is 1 rep

Rest 1 min

Amrap 6
15 Wall Ball (20/14)
10 Ring Row

 

**Inclement Weather**

**SNOW UPDATE**
Classes are cancelled the rest of the day. The gym will be closed at least until noon tomorrow (Thursday). We will update by 9am tmrw what the rest of the schedule on Thursday will look like

Stay safe!

Please continue to check FaceBook and blog for up to date information

 

Can’t make it to the gym due to the weather/kids home from school/potential gym closing?  No worries, we have some home WODs for you to choose from!

Have a jump rope?  Let’s use it!

*AMRAP 12:
10 Burpees
25 Double Unders

no rope?

*AMRAP 7:
burpees  (hey, the CF Open is right around the corner)

AMRAPs not your thing?

*For time:
50-40-30-20-10 reps
Walking Lunge
Push-up

*or, if you’re looking for a bit of “fun” grab a deck of cards:
Spades= air squats
Hearts= push-ups
Clubs= jumping lunges
Diamonds= sit-ups
jokers=  10 burpees

Have fun!  Enjoy the snow and STAY SAFE!!


CF WOD February 12

WOD:
AMRAP 6
50 Double Unders
3 HSPU

Rest 1 min

Amrap 6
25 Mountain Climbers
10 DB Snatch (45/30)
*mtn climbers each foot touch is 1 rep

Rest 1 min

Amrap 6
15 Wall Ball (20/14)
10 Ring Row


2.12.14: Snow Row

Screen Shot 2014-02-11 at 8.51.07 PM

2.12.14: The Pit @ 6am

WOD
For Time:
5k Row
50 Prowler Pushes (down and back equals 2)

You can split up the Row and the Prowler Pushes however you’d like. i.e. you could do 5 rounds of 1k Row and 10 Prowlers, or go for longer rows and fewer Prowlers. 100% up to you.

Photo: Mikko Salo is back. Check out the latest Rogue video with a Mikko outdoor workout. Not to mention, he ran a 6k prior to this workout. He’s a beast. http://www.youtube.com/watch?v=Nzw0V9Kt_J0&feature=youtu.be


What’s more important than your diet? Nothing. Right? Hmmm… well…

sleepSays Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here. (R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here. (Julien Smith)

But, what if I can’t get 8 hours? Interesting you should ask… I had an article bookmarked for just such a question. Interesting article on Rethinking Sleep.

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scrimp on sleep. (Harvard)

 

Wednesday@Pit> WoD: 3 Rounds 1 minute per station of Ball Slams + KB Swings + Lateral Hurdle Jumps + DB Push Press + Row (1 min Rest between Rounds)


BC 2/13

Thursday> Endurance: 800m x4, w/ 2 min Rest. Then 400m x4, w/ 1 min Rest.


CF Blog February 13

Strength: OHS 5-3-1-1UCF10.jpg

WOD:
3 Rounds
500m Row
21 Burpees
400m Run

 

**Weather Update**

There will be no classes today (Thursday, Feb. 13).  Please continue to check Facebook and the blog for the most up to date information.

We want everyone to stay safe!

4thAnniversary-revised-Facebook


CF WOD February 13

Strength: OHS 5-3-1-1

WOD:
3 Rounds
500m Row
21 Burpees
400m Run


Random Snowmageddon Notes…

0213Stop Feeling Fat // Dr. Brooke

Be Happier // Mind Unleashed

Which Punk Are You? // BuzzFeed

Haunting Images // The Guardian

Tortilla Joke // eBaum’s world

Russian Baby Maker // Catalyst Athletics

InstaBS // The Bold Italic (apologies for the language)

Destroy Friendships // BuzzFeed

 

Thursday> Endurance: 800m x4, w/ 2 min Rest. Then 400m x4, w/ 1 min Rest.


BC 2/14

Friday> No BC. 🙁


CF Blog February 14

Strength: RDL 3-3-3-3 @ 30-40% of 1RM Deadlift

WOD:
21-18-15-12-6
Overhead Walking Lunges (45/25)
Pull-ups
Abmat Sit-ups

 

***The gym will open at NOON today***

What our gym members did on their snow day(s)…

photo-22

photo 1-1

image

IMG_9506

image-1

image

photo 1


CF WOD February 14

Strength: RDL 3-3-3-3 @ 30-40% of 1RM Deadlift

WOD:
21-18-15-12-6
Overhead Walking Lunges (45/25)
Pull-ups
Abmat Sit-ups


Sitting a lot at work? Well, maybe not this week… but typically? Peep this here vid ^^^^^

*Full post here. MWOD, folks!

Friday> No BC. 🙁


CF Blog February 15

WOD:photo-23
“CFFB Fight Gone Bad”
3 Rounds 1 minute per station
Ball Slams (30/20)
KB Swings (2/1.5)
Lateral Plyo Skier Hops
DB Push Press (45/30)
Row (Calories)

*for Skier Hops – can use benches, smaller boxes or scale down to fat 45#
plates (can stack a few of these to scale as need)
http://www.youtube.com/watch?v=WTkv9KnVlIA

4thAnniversary-revised-Facebook


CF WOD February 15

WOD:
“CFFB Fight Gone Bad”
3 Rounds 1 minute per station
Ball Slams (30/20)
KB Swings (2/1.5)
Lateral Plyo Skier Hops
DB Push Press (45/30)
Row (Calories)

*for Skier Hops – can use benches, smaller boxes or scale down to fat 45#
plates (can stack a few of these to scale as need)
http://www.youtube.com/watch?v=WTkv9KnVlIA


2.15.14: Endurance Cancelled

snow track

 

2.15.14: Endurance Cancelled

The track is still a sheet of ice and snow. We’ll get back on track next week.

 


CF Blog February 16

Skill: Double Undersphoto-24
*if you have double unders do 3 x max reps unbroken

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


CF WOD February 16

Skill: Double Unders
*if you have double unders do 3 x max reps unbroken

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


BC 2/17

Monday@Met> WoD1: 50 Tuck Jumps, 50 bird dogs, 25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5. WoD2: 5 mins of planks and wall sits, alternating every 30 seconds. Cash Out: 3×10 hollow rocks and back arches.


CF Blog February 17

Strength: Back Squat 5-5-51656043_10153834408180191_938868266_n

WOD:
3 Rounds
400m Run
21 OHS (75/55)
14 Pull-ups

Post WOD: Plank Challenge

Momma’s Quote of the Week:  “Stay focused, go after your dreams and keep moving toward your goals.”–LL Cool J

1800414_789881151025520_266530935_n

 

A huge congrats to all of our awesome Ultimate Athletes who competed this past weekend – we had our boys’ team topping the podium in Georgia at the Garage Games and Erin J. with a great showing here in Charlotte!  Great job everyone!!!

 


CF WOD February 17

Strength: Back Squat 5-5-5

WOD:
3 Rounds
400m Run
21 OHS (75/55)
14 Pull-ups

Post WOD: Plank Challenge


Finishing out the “Pursuit of Happiness” this week…

021711. Get High on Chocolate

A 2010 study published in the Journal of the American Medical Association showed that people who are depressed eat more chocolate. Why? Other research found that chocolate contains valeric acid, a relaxant and tranquilizer. The smell of chocolate slows down brain waves, helping us feel calmer. And certain compounds in it spur our brains to release endorphins, neurotransmitters that have a similar effect on well-being as opiates.

Monday@Met> WoD1: 50 Tuck Jumps, 50 bird dogs, 25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5. WoD2: 5 mins of planks and wall sits, alternating every 30 seconds. Cash Out: 3×10 hollow rocks and back arches.


BC 2/18

Tuesday> WoD


WoD1: 10 Rounds – 6 Ball Slams, 40m Sprint.
WoD2: 10-1 Dynamic Push-up with Hill Run between sets.

CF Blog February 18

WOD:1655917_10101833719518208_748518640_n
5 Rounds
3 Deadlifts
Max Rep Handstand Push-ups

*pick load and rest as needed btwn sets, can increase weight in each round

Post WOD: Rowling Tournament w/ remaining time

***

In case you missed it on the Bootcamp blog, here is Carter dropping some knowledge on SLEEP:

What’s more important than your diet? Nothing. Right? Hmmm… well…

Says Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here(R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here(Julien Smith)

But, what if I can’t get 8 hours? Interesting you should ask… I had an article bookmarked for just such a question. Interesting article on Rethinking Sleep.

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scrimp on sleep. (Harvard)

1424497_10152125538447618_1512717405_n

 


CF WOD February 18

WOD:
5 Rounds
3 Deadlifts
Max Rep Handstand Push-ups

*pick load and rest as needed btwn sets, can increase weight in each round

Post WOD: Rowling Tournament w/ remaining time


…winding down the “Pursuit of Happiness…

021812. Eat Happy Meals

What you ingest can have a huge impact on the level of neurotransmitters in your brain. Here are the top feel-good foods and active compounds that lift your spirits.

  • Elk. Elk meat is rich in tryptophan, an amino acid that helps the body synthesize the happy neurotransmitter serotonin. Also packing high levels are spirulina, spinach, turkey, egg whites, black beans, split peas, pumpkin seeds, walnuts, cashews, and almonds.
  • Greens. They’re rich in folate, a benevolent B vitamin that also aids in synthesizing serotonin and helps ward off cancer and the degenerative diseases associated with aging. Follow Popeye’s lead: amp up your intake of dark leafy vegetables like spinach and collard and turnip greens.
  • Gamma-aminobutyric acid. Nothing we eat actually contains GABA, a neurotransmitter known as nature’s Valium for its calming effects, but certain foods contain its building block, the amino acid glutamine. Among them: pork, beef, sesame and sunflower seeds, oats, cabbage, spinach, and parsley.
  • Indian food. Curcumin, a compound in turmeric, boosts production of serotonin. In a 2013 study at the Baylor Research Institute in Dallas, 500 milligrams of curcumin twice a day proved to be as effective an antidepressant as Prozac.
  • Healthy fats. In particular, docosahexaenoic acid (DHA), the most abundant fatty acid in the brain and an important moderator of mood and mental health. A 2011 study of military personnel found that suicide risk was highest among those with the lowest DHA levels. Where to get it? Cold-water fish such as salmon, mackerel, sardines, and tuna, plus shrimp and other shellfish.

Tuesday> WoD


2.19.14: Run & Row & Mo’

edwardcheserek

2.19.14: The Pit @ 6am

3 Rounds
800m Run
50 Squats

rest 3 minutes

3 Rounds
1000m Row
50 Double Unders

Photo: Ed Cheserek- the freshmen Oregon phenom has yet to lose a collegiate race. Granted he has 3 years to go but an amazing feat thus far for a freshmen.


BC 2/19

Wednesday> WOD: 5 Rounds of Stair Run + 10 Wall Jumps + Stair Run + 20 Lunges + Stair Run + 20 Sit-ups + Stair Run + 10 Wall Squats. Cash Out: 100 partner ab throw-downs


CF Blog February 19

Speed:IMG_2947
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts*

*Flying Starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
3 Rounds
15 Hang Power Cleans (135/95)
15 Burps

Post WOD: Group Stretch

***

 

It’s almost here….

 the 2014 CrossFit Open officially kicks off next week! 

Admittedly, the 5-week competition can bring with it some stress and frustrations as folks wonder how they will do on certain WODs (will it be a movement I can’t do or a weight I can’t lift?), or how they will measure up against the CrossFit community as a whole.

But while the Open may cause moments of anxiety for some, it can also serve as a platform for FUN and new accomplishments – and that is what the Open is really all about.

You see, what the Open provides is an opportunity to set new goals for yourself and test your improvement since last year.  It is an opportunity to push yourself past the limits of what you once thought possible – we have seen this scenario play out time and again during the Open.  These are the moments that count during the Open – the moments that we remember – not some score on 13.2.

So, for those competing in the Open this year, absolutely set some goals (and set them high!) but remember to have some fun, mark your moments of achievement, and be proud of what you have accomplished – because an all-out effort on each of these WODs is something to be applauded.

 By the way, my all time favorite memory from last year is watching Boone fight and fight for his hard-earned snatch PR – it was nothing short of awesome. 🙂

***

Muscle Driver is hosting a Jump Rope Seminar this Saturday from 10-noon.  If you are interested in attending, you can register here: ($45 per person)

https://www.regonline.com/Register/Checkin.aspx?EventID=1472302


CF WOD February 19

Speed:
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts*

*Flying Starts – take 10 yards to accelerate, you should be full speed by
the time you hit your start

WOD:
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

Post WOD: Group Stretch


…almost done with the “Pursuit of Happiness”…

021913. Raise a Glass

Turns out that moderate drinkers—people who imbibe no more than 14 alcoholic drinks a week—are healthier and happier than abstainers. A 2012 Boston University School of Medicine study tracked a panel of middle-aged men and women for 14 years and determined that moderate drinkers had fewer chronic conditions, such as cardiovascular disease and cancers, and higher levels of HDL, the good cholesterol. More surprising still: the study showed that quality of life actually went down among those who curbed their intake. And other research demonstrated that beer and liquor are just as good for you as wine. We’ll drink to that.

 

Wednesday> WOD: 5 Rounds of Stair Run + 10 Wall Jumps + Stair Run + 20 Lunges + Stair Run + 20 Sit-ups + Stair Run + 10 Wall Squats. Cash Out: 100 partner ab throw-downs


BC 2/20

Thursday> Endurance: 800m x4, w/ 2 min Rest. Then 400m x4, w/ 1 min Rest.


CF Blog February 20

Image-1They see me rowling…

WOD:
5 Rounds
250m Row
7 Front Squats (185/135)*
11 Dynamic Push-ups
7 Toes 2 Bar
11 Box Jumps (30/24)

*can use rack

***

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html


CF WOD February 20

WOD:
5 Rounds
250m Row
7 Front Squats (185/135)*
11 Dynamic Push-ups
7 Toes 2 Bar
11 Box Jumps (30/24)

*can use rack


Random Notes

HIIT: Part 2

Women: 1,200 calories

Rival Industries Sweet-Talk the Public

Sugar is bad for you. #Shocking

Subway’s 5$ Azodicarbonamide

Dietary Toxins

Saving an Endangered British Species: The Pub

Drink Like A Founding Father

Social media: looking for ‘likes’

You Are The Interface

9 habits of the mentally strong

Dress sweatpants. No, your eyes are not deceiving you.

Netflix Introduces New ‘Browse Endlessly’ Plan

 

Thursday> Endurance: 800m x4, w/ 2 min Rest, then 400m x4, w/ 1 min Rest


BC 2/21

Friday> moga


CF Blog February 21

Strength: Press 1-1-1, Push Press 3-3-3, Push Jerk 5-5-5photo-27

WOD:
“Tabata”
KB Swings (1.5/1)
Double Unders
Ball Slams (30/20)
Abmat Sit-ups

Check out this great article from Business Insider:

5 High-Fat Foods You Should Be Eating More

by KRIS GUNNARSAUTHORITY NUTRITION 

There are many things wrong with mainstream nutrition, but the constant propaganda against saturated fat and cholesterol is the worst.

As people have reduced their intake of healthyand nutritious high-fat foods, diseases like obesity and diabetes have taken over the world.

But… there’s good news. New studies are showing that saturated fat and dietary cholesterol don’t cause harm in humans. It is a myth that has now been debunked.

Don’t believe me? A review article published in 2010 that included almost 350 thousand people concluded: There is no association between saturated fat consumption and heart disease (1).

There have also been several massive studies conducted on the low-fat diet that is still cherished by the mainstream. These studies show that the low-fat diet has zero effect on weight, heart disease and cancer (23,45).

The research is clear… “artery-clogging” saturated fat doesn’t actually clog your arteries. It’s nonsense (6). Dietary cholesterol is harmless as well (7).

The fact of the matter is, foods that are naturally high in saturated fat and cholesterol are some of the healthiest and most nutritious foods on the planet.

Here are 5 “artery-clogging” foods that are actually super healthy.

1. Whole Eggs 

Whole eggs are so nutritious that they’re often called “nature’s multivitamin.”

Removing the yolk is just about the worst thing you can do. That’s where all the vital nutrients are found… the white is mostly just protein.

Just think about it… a whole egg contains all the proteins, fats, vitamins and minerals needed to turn a single fertilized cell into a little baby chicken.

It is not true that eggs harm your cholesterol and contribute to heart disease. Eggs raise HDL (the “good”) cholesterol and increase the size of the LDL particles, both of which are linked to a reduced risk of heart disease (8910). Many major studies have failed to find any association between egg consumption and heart disease (1112).

Whole eggs are also loaded with the antioxidants Lutein and Zeaxanthine, which are important for eye health. They also contain large amounts of choline, which is crucial for the brain and about 90% of people don’t get enough of (1314).

There are even studies showing that if you replace a grain-based breakfast with eggs, it can help you lose weight (1516). Of course… quality counts and not all eggs are created equal. Try to find Omega-3 enriched or pastured eggs.

Bottom Line: Eggs have been unfairly demonized because they contain cholesterol, but new studies show that they don’t raise the bad cholesterol in the blood. Eggs are among the most nutritious foods on the planet.

2. Unprocessed Red Meat

In the past few decades, red meat has gotten a bad rap. It has been unfairly blamed for all sorts of diseases… including heart disease, diabetes and cancer.

However, humans have been eating meat for hundreds of thousands (or millions) of years and these health problems are relatively new. Blaming an old food for new health problems doesn’t make sense.

One reason for these misconceptions about meat, is that the studies don’t always differentiate between processed and unprocessed meat. While it is true that processed meat is linked to these diseases, the same is not true for unprocessed red meat.

In one massive Harvard study that analyzed 20 studies with a total of 1,218,380 participants, processed meat was linked to an increased risk of heart disease and diabetes, but no effect was found for unprocessed red meat (17).

A major study from Europe found no effect for unprocessed red meat either (18). The link between red meat and cancer is grossly exaggerated as well. Two review studies found the link to be very weak (almost negligible) for men and nonexistent for women (1920).

The cancer link probably depends on the cooking method, because there is some evidence that meat can form carcinogens when it is overcooked. The answer is not to avoid meat, but to make sure not to burn it (21).

When we look past the propaganda and fear mongering, what we’re left with is a highly nutritious food that humans have been eating throughout evolution.

Meat is loaded with vitamins, minerals and tons of important nutrientsthat many people don’t even know exist, including creatine and carnosine (222324). Red meat is also an excellent source of animal protein, which is associated with increased muscle mass and improved bone health in the long term (2526).

Same as with other foods, quality is a huge factor when it comes to meat.Grass-fed, pasture-raised animals have a much better nutrient profile than factory farmed, grain-fed animals (2728).

So… eat your meat. Just make sure to buy quality, unprocessed meat and don’t overcook it.

Bottom Line: Despite the fear mongering, unprocessed red meat does not increase the risk of heart disease or diabetes. The link with cancer is very weak and is probably caused by overcooking, not the meat itself.

 

Continue reading here…


CF WOD February 21

Strength: Press 1-1-1, Push Press 3-3-3, Push Jerk 5-5-5

WOD:
“Tabata”
KB Swings (1.5/1)
Double Unders
Ball Slams (30/20)
Abmat Sit-ups


…and FINALLY ending the 14 ways to really engage yourself in the “Pursuit of Happiness”…

022114. Keep Animal Friends Close

Dog, cat, lizard, pig—doesn’t matter. A 2011 study published in the Journal of Personality and Social Psychology found no consistent differences between owners of different types of pets, only that having one makes us healthier and happier. The study also concluded that pet owners have greater self-esteem and tend to be less fearful.
This series was completely borrowed from Outside Magazine.
Friday> moga

2.22.14: Webb of Miles

alancville

2.22.14: AG Track at 9:30am

WOD
3x 1 mile repeats

Since we missed last week to snow, we’re going back to this gem this week. So…In honor of Alan Webb, arguably the greatest miler in US history, and his new adventure with triathalons, we are going to run 1 mile for each event. These are not all out efforts but rather about :30 to 1:00 slower than you mile PR. These should be strong efforts, but you should be able to run each smoothly and consistently (i.e. within :05 of each other).


CF WOD February 22

WOD: “Holbrook”

10 Rounds of:
5 Thrusters (115/75)
10 Pull-ups
100m Sprint
1 minute Rest

*Each Round For Time


CF Blog February 22

WOD: “Holbrook”

10 Rounds of:
5 Thrusters (115/75)
10 Pull-ups
100m Sprint
1 minute Rest

*Each Round For Time

holbrook

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

 

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

1424497_10152125538447618_1512717405_n-2


CF Blog February 23

Strength/Skill: Turkish Get-up 3-3-3photo-29

WOD: (HQ 1/23/11)
3 Rounds
10 Deadlifts (275/195)
50 Double Unders


CF WOD February 23

Strength/Skill: Turkish Get-up 3-3-3

WOD: (HQ 1/23/11)
3 Rounds
10 Deadlifts (275/195)
50 Double Unders


From our friends at modPALEO

Recipe 0225Bacon Avocado Deviled Eggs

Here is a quick and easy recipe packed full of  healthy fats and protein for when you need it most. Avocados are loaded with vitamins, antioxidants, and are high in mono-unsaturated fat. Eggs are a superfood which contain large amounts of protein and vitamin D, which is important in strengthening bones and improving immunity. Eat up!

Ingredients

7 Hard boiled eggs, peeled
Bacon, cooked and crumbled
1 Avocado, diced
1 tablespoon dijon mustard
2 teaspoon lime juice
Pinch of cayenne pepper
Sea Salt to taste

Instructions

Cut eggs in half and scoop out yolks. Mash yolks with a fork with diced avocados, dijon mustard, lime juice, cayenne pepper, bacon and sea salt to taste. Fill egg whites with yolk mixture.

* Always use local, well-sourced ingredients.


2.22.14: AG Track at 9:30am

WOD
3x 1 mile repeats


BC 2/24

Monday@Met> WoD1: OTM Burpee Ladder, 10>1<10 / WoD2: 3 Rounds of 50 Mtn Climbers + 40 Sit Ups + 30 Extreme Jacks + 20 Yard Sales + 10 Tuck Jumps


CF Blog February 24

photo-30It’s Open season…

Strength:
Snatch 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
3 rounds
15 push ups
20 walking lunges
400m run

Cash out: 3 x max rep unbroken double unders
*If you don’t have double unders use this time to practice

***

Momma’s Quote of the Week:  “Nothing great in the world has ever been accomplished without passion.”—G.W.F. Hegel

***

MOGA reminder:

Moga classes for UCF members are Wednesday at 6:45pm and Friday at 6am.  Please make sure you sign up for the class and show up 5-10 minutes before start time.

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!


CF WOD February 24

Strength:
Snatch 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
3 rounds
15 push ups
20 walking lunges
400m run

Cash out: 3 x max rep unbroken double unders
*If you don’t have double unders use this time to practice


0224Okay. It’s time. We’ve had the snow. The sun seems to be showing it’s face again. We are getting more light for longer in our days. Natural Vitamin D is back. It’s time. Sign up for a race.

Signing up for a race is a great way to motivate yourself to get out and run, bike, swim, SUP, whatever. Plus, it’s fun. #WorkHardPlayHard.

I’m doing this one: Spartan Sprint

A local/regional favorite: Cooper River Bridge Run

Lots of great activities here: US National Whitewater Center (here’s the next race)

Some races: SportOften

Some more: Run For Your Life

 

Monday@Met> WoD1: OTM Burpee Ladder, 10>1<10 / WoD2: 3 Rounds of 50 Mtn Climbers + 40 Sit Ups + 30 Extreme Jacks + 20 Yard Sales + 10 Tuck Jumps


BC 2/25

Tuesday> Endurance: 4 x 1000m Run w/ 90 sec Rest


CF Blog February 25

Skill: gymnastics (Handstands, handstand walks, HSPU, etc.), spend no morephoto-31
than 20 mins

WOD:
AMRAP 20
5 dead hang pull ups
250 m row
15 wall balls (20/14)
20 abmat sit ups

***

MOGA reminder:

Moga classes for UCF members are Wednesday at 6:45pm and Friday at 6am.  Please make sure you sign up for the class and show up 5-10 minutes before start time.

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!

***

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

1424497_10152125538447618_1512717405_n-2


CF WOD February 25

Skill: gymnastics (Handstands, handstand walks, HSPU, etc.), spend no more
than 20 mins

WOD:
AMRAP 20
5 dead hang pull ups
250 m row
15 wall balls (20/14)
20 abmat sit ups


0225Why is exercise the mandatory component of fitness… we are meant for movement, all ye bipeds.

Great, short article from Outside Magazine:

“Ultimately, your body doesn’t know whether you are on a treadmill or a trail, or if you are lifting a barbell or a bag of groceries. All it knows is that it was made for the movement. And lots of it.”

Read it all…

 

Tuesday> Endurance: 4 x 1000m Run w/ 90 sec Rest


2.26.14: Slow Death

Screen Shot 2014-02-25 at 4.05.42 PM

2.26.14: The Pit @ 6am

WOD
3 Rounds
Suicide Runs: 50m, 100m, 200m, 400m
100m Lunge
200m Farmer Walk

 

Being classy is as important as it is to succeed at competing. Jordan Hasay showed class this week. This past weekend was she bumped by another runner, Grunewald (pictured), who went on to win the race. That bump forced Hasay to lose momentum and to miss out on making the US team, so her coach filed a protest and won. That eliminated Grunewald from the podium but also from the team. Knowing that Grunewald was the better runner, Hasay asked her coach to lift the protest so the better runner could represent the US. That’s class.


BC 2/26

KB Tabata (20/10 – 4 Rounds, w/ 1 min rest between rounds):
KB Swing
KB One Leg Deadlift (left)
KB One Leg Deadlift (right)
KB Reverse Crunch
KB Front Squat
KB Bentover Row (left)
KB Bentover Row (right)
KB Russian Twist

CF Blog February 26

photo-32“It’s a Walk-Off”

Strength:
Bench Press 5-5-5-5-5

WOD:
4 rounds
25 double unders
25 kb swings (24kg/16kg)
25 air squats

Cash Out: Plank Holds
1 min Plank
Rest 20 sec
1 min Left Side Plank
Rest 20 sec
1 min Right Side Plank
Rest 20 sec
1 min Plank

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (CHANGES)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

Check out Aaron’s latest article in the Charlotte Observer. AH continuing to spread his awesomeness in print- love it!!

CrossFit Explained. The Workout People Love to Hate.

 

OrthoCarolina Sports Medicine’s Physician Assistant, Aaron Hewitt, helps to answer some of your CrossFit questions.

What exactly is CrossFit? Aaron (@AaronJHewitt) explains.

The best way to describe CrossFit is constantly varied, high-intensity workouts that help us improve our functional movements. One day you may be rowing on a rowing machine and doing burpees, and another day you may be doing windsprints, pull-ups or kettlebell swings.

Why is CrossFit growing in popularity in Charlotte? Responses from several Charlotte CrossFit leaders.

Lance Breeden, Ultimate CrossFit (@UltCrossfit) – “It has amazing results when it is done well, with the right coaches and because it is fun. You don’t need to think about your workout, just show up and work hard. If you do, results will come.”

Stu Brauer, CrossFit SouthEnd (@escfitness) – “Because it works. We offer what the conventional gyms do not: community, proper coaching and fitness that improves your life both in and out of the gym. If you’re willing to have an open mind and work hard, we will change your life. Simply put; CrossFit makes people better!”

Matt Nunnally, Metro Fitness Club (@metrofitnessclt) – “CrossFit does more for physical fitness in 1 hour than most other forms of fitness accomplish in a week. CrossFit uses endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy in as many creative ways as the imagination will allow. All of this is done in a community of like minded individuals who work hard and sweat hard.”

Brian Strump, CrossFit Steele Creek – “CrossFit is popular because it’s a fun, alternative way to get in shape versus what people are used to in the traditional gym setting. It’s no longer a boring 1-2 hours in a gym, being unfamiliar with weights, and uncomfortable. Having a trainer, and like minded people exercising together are a big benefit.”

Thinking about CrossFit? 4 Tips from OrthoCarolina’s Aaron Hewitt.

(1) Look for quality coaches and trainers. Many fitness locations offer the first class free, so check out a few and pay attention to the instructors. A coach should be willing to work with you individually and help you with better form, or even an individualized plan.

(2) Ask about scalability. Any quality CrossFit or interval training program offers a scalability option. Athletes have varying strength abilities, so classes should offer modifications.

(3) Start slow. You will probably be sore after your first session, so go easier in the beginning and progress slowly as you adapt to the routines. High-intensity doesn’t need to mean high-impact. If box jumps or burpees aren’t for you, a quality gym will have an alternative.

(4) Listen to your body. Anything done in excess has an inherent risk of injury, so stop if something hurts or bothers you. If you do have aches and pains, stick to the RICE treatment (rest, ice, compression, elevation), and seek medical treatment, such as a sports medicine provider, if it hasn’t improved in two days.

*Please consult your physician before attempting any exercise that could cause harm.

Read more here: http://www.charlotteobserver.com/2014/02/24/4720905/crossfit-explained-the-workout.html#.UwzMT4eYaXm#storylink=cpy

 


CF WOD February 26

Strength:
Bench Press 5-5-5-5-5

WOD:
4 rounds
25 double unders
25 kb swings (24kg/16kg)
25 air squats

Cash Out: Plank Holds
1 min Plank
Rest 20 sec
1 min Left Side Plank
Rest 20 sec
1 min Right Side Plank
Rest 20 sec
1 min Plank


SPEED

If you’re an avid football fan and you have been keeping tabs on the NFL Combine, you may of heard about Kent State’s Dri Archer running a 4.26 -second 40-yard dash. That was only .02-seconds off Tennessee Titans running back Chris Johnson’s combine record of 4.24. Go, Speed, go!

Which brings me to this article… Reality: You Can’t Run a Sub 5.0 Forty.

The forty is the single most important measurement in American sports today and there isn’t a close second. Current players know it, fans know it, and would-be draftees know it. I’ve seen future NFL players turn from making fun of one another to expressions of grave seriousness in less than a second when they realize they’re about to run a timed forty. There’s something about staring down that expanse of eight five-yard intervals that gives even the best athletes today pause. The forty is equal parts silent explosion, weighty lightness and organized anarchy. Basically if Charles Dickens were writing today, he’d include it in the opening to “A Tale of Two Cities” because in its few seconds’ wake lies the totality of gridiron life.

Now who’s looking forward to getting back to the Park and attempting the 40-yard dash again!?!? Yeah, me too!!

 

Wednesday@thePit> KB Tabata (20/10 – 4 Rounds, w/ 1 min rest between rounds):
KB Swing
KB One Leg Deadlift (left)
KB One Leg Deadlift (right)
KB Reverse Crunch
KB Front Squat
KB Bentover Row (left)
KB Bentover Row (right)
KB Russian Twist

 


BC 2/27

Thursday> WoD 1: 4 Rounds of 400m Run + 50 Squats. WoD 2: 50 Dips + 100 Sit Ups, partition as needed


CF Blog February 27

WOD:photo-33
2 rounds
400m run
15 Back extensions
20 Slam balls (30/20)
15 Box jumps (24/20)
500 m row
20 Pull ups
15 Shoulder Press (from the floor) (135/95)
20 burpees

Cash Out: Trainer Led Group Stretch/Foam Roll

***

OPEN WOD 14.1 will be announced tonight!  What are you hoping to see?  Who thinks burpees will kick off this season?

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

***

Moga Charlotte is hosting a workshop designed specifically for the CrossFit athlete!

Yoga for Performance – Saturdays March 1-15th. move more, run more, lift more, recover more!

Contact us for more info! email: info@mogacharlotte.com or call: 980.224.7172

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!

***

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

 


CF WOD February 27

WOD:
2 rounds
400m run
15 Back extensions
20 Slam balls (30/20)
15 Box jumps (24/20)
500 m row
20 Pull ups
15 Shoulder Press (from the floor) (135/95)
20 burpees

Cash Out: Trainer Led Group Stretch/Foam Roll


Random Notes for today…

02261. SNL Rejects // Mental Floss

2 PSH // The Economist

3 Morning Phase // The Guardian

4 Visiting America // Mental Floss

5 UPS DHL Ad // Gizmodo

6 Realtime Deforestation // io9

7 Barlow Beck // The Talk House

New Old // Fast Co

Center of Military History // BuzzFeed

10 Clear Waters // The Richest

11 Kingpin Gadgetry // Business Insider

 

Thursday> WoD 1: 4 Rounds of 400m Run + 50 Squats. WoD 2: 50 Dips + 100 Sit Ups, partition as needed

 


BC 2/28

Friday@Pit> Speed: 10 Rounds of 50m Row (sprint) + 5 Burpees, every 90 seconds. WoD: 3 Rounds of 10 Box Jumps + 30sec Mtn. Climbers Cash Out: Plank series


CF Blog February 28

Strength:photo-34
Clean 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
“Tabata”
Knees to elbows
Lunges
Db push press (45/30)
Ring rows

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

***

Moga Charlotte is hosting a workshop designed specifically for the CrossFit athlete!

Yoga for Performance – Saturdays March 1-15th. move more, run more, lift more, recover more!

Contact us for more info! email: info@mogacharlotte.com or call: 980.224.7172

***

Mark your calendars!

Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm.  Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low.  If you are interested in donating, contact Liz (liznaum@gmail.com) to schedule an appointment time – we will be running ON TIME this year!

 


CF WOD February 28

Strength:
Clean 1-1-1-1-1-1-1 (20 minute running clock)

WOD:
“Tabata”
Knees to elbows
Lunges
Db push press (45/30)
Ring rows


0228Chris
McCandless
Obsession
.

 

Friday@Pit> Speed: 10 Rounds of 50m Row (sprint) + 5 Burpees, every 90 seconds. WoD: 3 Rounds of 10 Box Jumps + 30sec Mtn. Climbers Cash Out: Plank series


3.1.14: Date with 48

Photo-5

3.1.14: AG Track @ 9:30 am

WOD:
4 Rounds
400m Run (:90 rest)
800m Run (:90 rest)

Last week we ran 3 total miles in 1 mile increments. This week, we’re hitting the same distance in shorter bursts. Goal is speed efficiency and consistency. Each interval should be at the same speed. So, if you’re running a 1:45 on the 400m, then you should be running a 3:30 or better on the 800m. Each round should stay the same or get faster.


CF Blog March 1

WOD: Open WOD 14.11912131_671290842912777_902417688_o
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)

Or your choice

WOD:
4 rounds
400m Run
5 Power Snatches(135/95)
12 C2B Pull-ups
10 Box Jumps (30/24)

Cash Out: 1k Row for time

***

For those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

 


CF WOD March 1

WOD: Open WOD 14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)

Or your choice

WOD:
4 rounds
400m Run
5 Power Snatches(135/95)
12 C2B Pull-ups
10 Box Jumps (30/24)

Cash Out: 1k Row for time