Feb. 2 – The Met

20150112_061507


WoD 1: 2 Rounds
50 jump rope singles
40 squats
30 yard sales
20 push-ups
10 burpees

WoD 2: AMRAP 10
20 jump rope left leg
20 jump rope right leg
20 boomerangs
20 lunges

Cashout: Max Effort Plank


CF Blog February 2

Strength: Back Squat 5×3 @90% of 3RM from 1/29/15openhearWODbanner

WOD: (15 minute time cap)
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats (115/75)
15 Push Press (115/75)
100 Double Unders
9 Front Squats (115/75)
9 Push Press (115/75)


Momma’s Quote of the Week:  “Opportunities to find deeper powers within ourselves come when life seems most challenging.”—Joseph Campbell

***

Nutrition Challenge kicks off today, but you can still sign up at the gym!!!


*This Valentine’s Day, grab a friend, training buddy, or significant other and come to Ultimate CrossFit’s

Open Your Heart Benefit WOD!

Jon and Karolyn Currence have been members of the gym and friends for many years.  This past Christmas, Jon’s sister, Shelby, was diagnosed with colon cancer.

While it is difficult enough for a mom of three girls to have to fight cancer, the additional stress of staggering medical bills makes the family’s struggle that much harder. 

Shelby just started her treatments last week, so let’s send her some love!

To help support her and her family through the treatment process, we will be holding the Open Your Heart Benefit WOD!  All money raised will go directly to Shelby to help defray her medical expenses

When: Valentine’s Day – Saturday, February 14! 

Time: We will be running heats from 10-2* 

Cost: $5  (additional donations would be greatly appreciated!)

 

WOD:
w/ a Partner
50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunge
50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots 

50 Burpees

100 Double unders
50 Burpees
50 Wallballs
50 Back extensions
50 Push Press
50 Knees to Elbows
50 Walking Lunge
50 Kettlebell swings
50 Jumping Pull-ups
50 Box Jumps

Any prayers and positive thoughts are appreciated.  And if you’d like to donate directly, you can do so here : http://gofund.me/lovetheleducs

 *we will only have the 8:00 and 2pm classes that day, plus Open Gym from 12-2 in the Pit


Feb. 3 – The Pit

2015-01-06 20.37.49


Partners complete 2 Rounds of…
50/25 wall balls
50/25 medicine ball twists
50/25 ball slams
50/25 medicine ball sit-up & toss
50/25 dynamic push-ups
Split 1000m row per round


CF Blog February 3

Strength:photo-1
Hang Power Clean 1RM

WOD:
5 Rounds
7 Deadlifts @60%
7 Ring Dips

Post WOD:
Plank Reach 4 x 30 sec – rest as needed in btwn sets

***

There’s still time to sign up for the Nutrition Challenge!!!

***

*This Valentine’s Day, grab a friend, training buddy, or significant other and come to Ultimate CrossFit’s

Open Your Heart Benefit WOD!

Jon and Karolyn Currence have been members of the gym and friends for many years.  This past Christmas, Jon’s sister, Shelby, was diagnosed with colon cancer.

While it is difficult enough for a mom of three girls to have to fight cancer, the additional stress of staggering medical bills makes the family’s struggle that much harder. 

Shelby just started her treatments last week, so let’s send her some love!

To help support her and her family through the treatment process, we will be holding the Open Your Heart Benefit WOD!  All money raised will go directly to Shelby to help defray her medical expenses

When: Valentine’s Day – Saturday, February 14! 

Time: We will be running heats from 10-2* 

Cost: $5  (additional donations would be greatly appreciated!)

 

WOD:
w/ a Partner
50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunge
50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots 

50 Burpees

100 Double unders
50 Burpees
50 Wallballs
50 Back extensions
50 Push Press
50 Knees to Elbows
50 Walking Lunge
50 Kettlebell swings
50 Jumping Pull-ups
50 Box Jumps

Any prayers and positive thoughts are appreciated.  And if you’d like to donate directly, you can do so here : http://gofund.me/lovetheleducs

 *we will only have the 8:00 and 2pm classes that day, plus Open Gym from 12-2 in the Pit

 


2.4.5: Let it go

2015-01-28 06.44.44

2.4.5: The Pit @ 6am

WOD: Rowing Ladder
2000m Row
Rest 4:00
1500m Row
Rest 3:00
1000m Row
Rest 2:00
500m Row
Rest 1:00
250m Row

We can still roll hard even if it’s cold outside. Last week we ran in the cold, so this week we’ll stay inside for a bit more warmth. But that doesn’t mean that it’ll be any easier! Mad props to Kristin for kicking ass last week. Badass. She did her entire workout outside. Only person to manage that. And oh yeah, she’s the only person that’s pregnant too!


Feb. 4 – The Pit

20140818_064017[hr] Endurance


CF Blog February 4

Skill/Strength: Dumbbell Snatch photo-2

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

***

Great advice from Catalyst Athletics:

THE 1 KILO RULE: SET YOURSELF UP FOR WEIGHTLIFTING SUCCESS

GREG EVERETT

Weightlifting is a sport in which the rate of progress declines pretty reliably over time. That is, the longer you train, the more slowly you make progress. As you reach the time past the beginning and intermediate stages in which progress is measured in small numbers over large spans of time, having sound programming and strategy is even more important. Part of that is doing everything you can to provide opportunities to measure that progress.

There’s an almost irresistible compulsion to always try to make big PRs—I’ll be the first to admit, a 5 kg PR is a lot more exciting than a 1 kg PR. But I see over and over lifters attempting these big PRs because they get greedy, or because they only like weights that end in 0 or 5, and missing. Over and over. For months and months. A 5 kg PR is a lot more exciting than a 1 kg PR, but a 1 kg PR is a lot more exciting than continually failing to exceed your best lift. Even worse, often to set up these big PR attempts, these lifters will actually lift their current PR… We already know you can lift that weight! If you’re physically capable of lifting your current PR on a given day, chances are you can lift 1 kg more—why repeat a weight we already know you can lift when you can add 1 kg to it?

The point is, why not make smaller, more frequent improvements rather than hoping you make big ones infrequently (and rarely doing so)? The former is more constant, measurable progress that not only demonstrates the effectiveness of your training, but keeps you motivated to continue.

On testing day, always aim for that 1 kg PR first—if you can do more that day, you’ll more than likely be able to follow that PR with another one a few kg higher. In some cases, you can aim for more if you know with near certainty you’re good for it. This is more common with strength lifts like squats. Often in your training cycle leading into a testing day, your numbers will be such that it’s nearly guaranteed you’ll hit a big PR. In these cases, feel free to go for it. Just don’t get too greedy. If you can’t honestly tell yourself you have 99% or more confidence in making a certain weight, be more conservative. If you don’t have that confidence, you won’t make it even if you’re ready physically.


Feb. 5 – The Pit

untitled

Getting through the rest of winter

Value of money by state

And you thought Charlotte traffic was bad

Srirachup

Don’t get sick

A global citizen’s take on America

To Kill a Mockingbird Sequel

Things that get more exciting as you age

Creepy things to do on Facebook

How you tip defines your character

[hr] Strength: 3×10 ring rows

WoD 1: AMRAP  10
5 pull-ups
10 burpees
15 air squats

WoD 2: AMRAP 10
5 renegade rows
10 dips
15 box jumps


Feb. 5 – The Pit

Strength: 3×10 ring rows

WoD 1: AMRAP  10
5 pull-ups
10 burpees
15 air squats

WoD 2: AMRAP 10
5 renegade rows
10 dips
15 box jumps


CF Blog February 5

Strength:photo-3
OHS 2RM

WOD:
10 Min AMRAP (Open 11.4)
60 Bar Facing Burpees
30 OHS (120/90)
10 MUs

***

Good information from the modPALEO archives:

The Top 5 Anti-Inflammatory Foods for Healing

When I sprained my back last month, my first proactive step towards recovery was to clean up my diet.  In fact, if you have been battling an injury, an illness or chronic inflammation, instead of first reaching for that Aleve or other non-steroidal anti-inflammatory drug (NSAIDs), one of the best things you can do for yourself is to clean up your diet.  The reason for this is that while medications like NSAIDs can work to reduce inflammation, they also have the potential to bring with them a host of adverse side effects – from weakening the immune system to ulcers (read more here…).

The good news is this: following a strict Paleo diet reduces inflammation because it is void of inflammatory foods.  What this means is that your body does not have to work overtime fighting the ill-effects of poor food choices, it can focus all of its efforts on healing any injury or illness that you may have.  Even better is the fact that nature has provided us with some amazing natural anti-inflammatories, which have no negative side effects, but rather boast extra vitamins and minerals to enhance immune health in addition to their anti-inflammatory properties.  That’s winning right there.

With some guidance from the experts, here are my top 5 anti-inflammatory foods that you should work into your diet.

1. Fish oil – I think this is one of the top contenders and most widely know for its inflammation fighting power.  According to the Livestrong foundation, fish oil “contains omega-3 polyunsaturated fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that have anti-inflammatory properties. These long-chain omega-3 fatty acids can relieve inflammation in autoimmune diseases, cardiovascular disease and inflammatory conditions affecting the intestines and connective tissue” Read more at Livestrong.com.   As an alternative to the supplement, eat the actual fish! Salmon is also an excellent source of EPA and DHA.

2.  Turmeric – you may recognize this spice as one of the main components of curry and what gives the delicious Indian dish its bright yellow color.  What you may not know however, is that turmeric it one of nature’s most potent (yet delicious) anti-inflammatories.  Dr. Weil contends “turmeric contains more than two dozen anti-inflammatory compounds, including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme).   Read more…  Curry, anyone?

Continue reading…


Feb. 6 – The Pit

2014-09-29 12.40.29[hr] Skill: KB swings – tabata KB swings
WoD: Annie – 50-40-30-20-10 double unders and sit-ups
Cashout: 3X10 back extensions


CF Blog February 6

Strength:photo-4
Hang Power Clean 2×2 @80%, 3×2 @90%

WOD:
3 Rounds
500m Row
12 Burpees
21 Box Jumps (24/20)

***

Information for those participating in the Open Your Heart Fundraiser WOD next week:

*There is a heat sign-up sheet in the gym by the main entrance – you can pick a time slot for you and your partner

*Heats will be run every 20/25 min

*There will be a 20 min time cap on the workout

*Pay in person on Saturday

See you next week!!


CF Blog February 7

WOD:photo-5
400m Run
15 Pull-ups
30 Wall Balls (20/14)
30 Box Jumps (24/20)
30 Abmat Sit-ups
30 Overhead Walking Lunges (45/25)
400m Run
30 Double Unders
30 KB Swings (1.5/1)
30 Burpees
30 Ball Slams (30/20)
15 Pull-ups
400m Run

***

Information for those participating in the Open Your Heart Fundraiser WOD next week:

*There is a heat sign-up sheet in the gym by the main entrance – you can pick a time slot for you and your partner (please sign up in the same box)

*15 teams per heat 

*Heats will be run every 25 min

*There will be a 20 min time cap on the workout

*Pay in person on Saturday

See you next week!!

 


CF Blog February 8

Sprint Work:photo-6
6x Parking lot suicides (down and back = 1)

WOD:
20 min EMOM – Goat work
Pick 2 movements (pistols, TTB, CTB, OHS, etc.)
Even Minute: Goat #1
Odd Minute: Goat #2
*rep scheme 5-10reps


Feb. 9 – The Met

2014-09-21 17.28.20[hr]

Stair Runs 8x
WoD:AMRAP 15 – 5 wall walks + 15 fire hydrants + 25 sit-ups

CF Blog February 9

WOD: photo-7
AMRAP 5
5 front squats 135/95
10 dynamic push-ups

Rest 5 min

AMRAP 5
5 back squats 135/95
5 pull-ups

Cash out – 20 mins of Skill work

***

Momma’s Quote of the Week:  “A gentle word, a kind look, a good-natured smile can work wonders and accomplish miracles.”—William Hazlitt

***

1560755_10153004001880568_4032923896182254331_n

 You’re invited! Modpaleo will be at the gym Tuesday evening with samples of their meals. (And don’t forget the 10% discount for Nutrition Challenge participants – ULTCHALLENGE15)

***

This is a really great (albeit harsh) article from strength and fitness coach Taylor Simon.  It’s geared toward those falling short of their fitness and nutrition goals and the changes they need to make to attain those goals.  Warning: there is a bit of profanity in the article, so if you are offended by such language, don’t feel obligated to read on!

THE BRUTALLY HONEST 6 REASONS YOU ARE STILL OVERFAT

1. The 2 Minute Rule

In a mere two minutes I can tell you if someone will be successful in their quest for a leaner physique. And two minutes is being safe. It is probably closer to about 30 seconds. And this applies not just to fat loss but also to the rest of your health and fitness goals.

If you blame yourself – success. If you blame everything else – no success. Period.

When I first talk to people I am not listening to the details of their health, fitness, and nutrition. That stuff is pretty irrelevant and I am going to be changing it all anyway. All I want to know is whether a person takes responsibility for themselves or if they blame everything and everyone else.

You haven’t been successful because you made bad decisions. You ordered a pizza on a Tuesday night. You surfed Pinterest for an hour instead of heading to the gym to train. You bought a tub of ice cream to ‘have a treat’ while watching Downton Abbey (confession: I love Downton Abbey).

VS.

My significant other brought home pizza so I had that for supper. I had to respond to my friends third cousins post on Facebook to debunk the anti-vaccination people and that is why I skipped my workout. Everyone brought donuts to work to ‘indulge’ while we sat around and talked about Downton Abbey.

See the difference? I made the decision. THEY all MADE me do it.

You are responsible for yourself. Either take responsibility for your own life and actions or blame everyone else and everything else around. I really don’t give a s**t. Honestly. I don’t care. Because I am over here living my own life that isn’t affected by you. And that is why I am successful.

So make a decision. Take care of your own life or sit around bitching how hard everything is and how everything is someone else’s fault.

It’s your life.

 

2. You can’t make a sacrifice.

I am seeing this pop up on a lot of blogs in all sorts of areas and I sure hope it sticks.

Who said life was easy?

Who said life was fair?

Let’s release the captive born lion back into the wild and to its natural habitat. That is fair. That is how it is supposed to live. Then the pretty sunset hits the camera with just a touch of lens flare as the newly released lion jogs into the sunset. Fade to black.

 

The camera isn’t there tomorrow when the lion gets hungry. Or the day after that when a territorial dispute leaves bloody wounds across its back. Or a week later when it is starving because it has never been taught to hunt. And a week after that when it is lying in a field unable to move because it is dying of infection and lack of water and its emaciated body is mere minutes from death. A flock of vultures moving in behind the lion as its ragged breathing finally stops. Fade to black.

 

Don’t get me wrong, I hate the idea of animals in captivity. But let’s not glamourize what life outside of captivity is really like. Forget the Disney version of fairy tale endings (* Edit – I messed up the Cinderella story – Cinderella’s sisters actually had parts of their feet cut off to fit in the slippers. Still to the point – fairy tales don’t exist – life can be hard and brutal!), real life is hard, brutal, and not fair.

 

You have to make sacrifice to stay healthy. Deal with it. You will have to turn down the donuts. Pass over the ice cream. Skip the odd party.

 

Forever? No. You can add these into a healthy life for sure. Not daily. Maybe not even weekly. 95% of your diet has to be perfectly healthy. That is the reality.

 

Life isn’t fair. Life is hard. You will get out of it what you put into it.

 

 

Read the rest here…


Feb. 10 – Freedom Park

2014-10-29 11.52.48[hr]

400m run,
30 dips,
30 super stars,
400m run,
30 tuck jumps,
30 burpees,
400m run,
30 step-ups,
30 push-ups,
400m run

CF Blog February 10

Deadlift 5-5-5 @80%1560755_10153004001880568_4032923896182254331_n

5 Rounds of
5 Push Press – 185/135 from the floor
5 Right Hand Russian Swings 1.5 / 1
5 Left Hand Russian Swings
10 Lateral Jumps (each jump equals one)
https://www.youtube.com/watch?v=wPZP8Bwxplo
25 Double Unders

***

 You’re invited! 

Modpaleo will be at the gym Tuesday evening with samples of their meals. (And don’t forget the 10% discount for Nutrition Challenge participants – ULTCHALLENGE15) 

***

Information for those participating in the Open Your Heart Fundraiser WOD this weekend:

*There is a heat sign-up sheet in the gym by the main entrance – you can pick a time slot for you and your partner (please sign up in the same box)

*15 teams per heat 

*Heats will be run every 25 min

*There will be a 20 min time cap on the workout

*Pay in person on Saturday

See you next week!!

 


2.11.15: Runnin6

0615-S-Roesler-D1

2.11.15: The Pit @ 6am

WOD
6x 600m

Note: Increase rest time by :30 each round, starting with :30 after the first 600m, going up to 2:30 after the 5th 600m. Goal is to maintain the same pace on each 600m. No need to blow out your first 600m. It’s more important to learn to maintain a strong, but consistent, pace throughout.


Feb. 11 – The Pit

20141027_062506[hr] Endurance


CF Blog February 11

Strength:

Turkish Get Up
3 x 3 each side

WOD:download_20150208_193326
Ballsy
*Pick your weight and med ball
1000m row
30 over the shoulder med ball throws (like atlas stone)
*Alternate shoulder
30 pushups feet on the ball or alternating the ball for each arm
30 squat jumps with the ball
800m Run with the ball
30 Russian twists
30 pullups (med ball between knees or feet if you can)
30 lunge steps with ball

***

Hydrate Medical Special for Ultimate CrossFit members –

February/March Special to help everyone get their best performance and
recovery.

*$20 Off all IV packages for All Ultimate Crossfit Members Through
March 31st. (Just mention ultimate crossfit deal at booking)***

Congrats to our boys for repeating as champs and taking home first place at the Garage Games in Atlanta this past weekend!!

Way to go, gentlemen!!!  And it’s always nice to have a great support crew – especially those who travel!!

download_20150208_194003


Feb. 12 – Freedom Park

untitled (9)

John Oliver takes down Big Pharma

The Price is Right is coming to Charlotte!

Frustration that kids today will never experience

Want to know what song was #1 the day you were born?

Reasons to downsize

Pro baseball player lives in a van…down by the river (couldn’t resist)

‘Natural’ can run the gamut from bugs to beaver butts

Grit and Resilience

Should you call that meeting?

It’s a germ jungle out there

[hr]WoD 1: AMRAP 10 – 10 wall jumps + 10 burpees+ 10 walking lunges

WoD 2: AMRAP 15 – 15 bar rows + hill sprint + 15 yard sales

Feb. 12 – Freedom Park

WoD 1: AMRAP 10 – 10 wall jumps + 10 burpees + 10 walking lunges /
WoD 2: AMRAP 15 – 15 bar rows + hill sprint + 15 yard sales

CF Blog February 12

Strength:photo-8
Back squat
*add 5lbs to last 3RM
(1 set goal is 3 reps)

WOD:
EMOM for 16 mins
Even Min  – 5 HSPU then Max rep burpees
Odd Min –  5 Power Cleans 155/105 reset each rep then Max rep Mountain
Climbers.  1/2 =1

***

*Hydrate Medical Special for Ultimate CrossFit members*

February/March Special to help everyone get their best performance and
recovery.

*$20 Off all IV packages for All Ultimate Crossfit Members Through
March 31st. (Just mention ultimate crossfit deal at booking)***

***

Don’t forget, Open Your Heart Benefit WOD is THIS Saturday!!!  Come join in the fun and help support a great cause!!


Feb. 13 – The Pit

2014-12-20 20.29.06[hr] Team Workout: 30 minutes

One person bikes for 14 calories while rotating team members perform iso-holds


CF Blog February 13

Strength:photo-9
Power Snatch 5×2 @90% of 2RM

WOD:
20-16-10
One Arm DB/KB Overhead squat* (half right arm, half left)
Single leg Deadlift (half right, half left )

*

Rest 3 mins

*
20 – 16-10
135/75lb Bench
135/75lb Bent Row

***

*Hydrate Medical Special for Ultimate CrossFit members*

February/March Special to help everyone get their best performance and
recovery.

*$20 Off all IV packages for All Ultimate Crossfit Members Through
March 31st. (Just mention ultimate crossfit deal at booking)***

***

Don’t forget, Open Your Heart Benefit WOD is Tomorrow!!!  Come join in the fun and help support a great cause!!

 


CF Blog February 14

Happy Valentine’s Day!openhearWODbanner

Please come join us today for our 

Open Your Heart Benefit WOD!

Jon and Karolyn Currence have been members of the gym and friends for many years.  This past Christmas, Jon’s sister, Shelby, was diagnosed with colon cancer.

While it is difficult enough for a mom of three girls to have to fight cancer, the additional stress of staggering medical bills makes the family’s struggle that much harder. 

Shelby just started her treatments last week, so let’s send her some love!

To help support her and her family through the treatment process, we will be holding the Open Your Heart Benefit WOD!  All money raised will go directly to Shelby to help defray her medical expenses

When: TODAY!

Time: We will be running heats from 10-2* 

Cost: $5  (additional donations would be greatly appreciated!)

 

WOD:
w/ a Partner
50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunge
50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots 

50 Burpees

100 Double unders
50 Burpees
50 Wallballs
50 Back extensions
50 Push Press
50 Knees to Elbows
50 Walking Lunge
50 Kettlebell swings
50 Jumping Pull-ups
50 Box Jumps

Any prayers and positive thoughts are appreciated.  And if you’d like to donate directly, you can do so here : http://gofund.me/lovetheleducs

 *we will only have the 8:00 and 2pm classes that day, plus Open Gym from 12-2 in the Pit

 

 


CF Blog February 15

WOD:photo-10

Complete work in any order
Prowler Down and back 2 times during the workout (90/50 added)
500m Row or 400m Run
21 Thrusters (95 / 65)
21 Pullups
100m Waiters walk
100m farmers carry
100m waiters walk
100m farmers carry
21 Thrusters
21 Pullups
500m Row or 400m run

*Cash out 3×10 GHD to parallel


Feb. 16 – The Met

2014-10-27 07.16.47[hr] AMRAP 30

Circle of stairs with 15 push-ups on ground floor and 30 kayaks on top floor


CF Blog February 16

*Winter Storm Update*
We will be closing after our 4:30 pm class this afternoon and will not re-open until at least noon tomorrow*
*any further cancellations will be posted by 10am tomorrow morning.

Stay Safe everyone!

Strength: Back Squat 12×2 @75%image1

WOD: For Time
20 Snatches (95/65)
30 Bar Facing Burpee
100 Double Under
30 Box Jump (24/20)
20 Clean & Jerks (115/75)
*3-to-1 sub for Double Unders
*1 bar change your own weights for snatch-to-clean & jerk

***

Momma’s Quote of the Week:  “I’d rather regret the things I’ve done than regret the things I haven’t done.”—Lucille Ball

***

IMG_2068A big thank you to everyone who came out on Saturday to participate in the Open Your Heart Benefit WOD!  It was a lot of fun and a big success – and also much appreciated by Jon and Karolyn!

*image3

For those who weren’t able to make it and would still like to donate, you can do so here: http://www.gofundme.com/lovetheleducs

ALL money raised goes directly to support Jon’s sister, Shelby, as she undergoes treatment to kick cancer’s butt!

Thank you again for being such an awesome community!


Feb. 17 – Class Cancelled

2014-09-30 13.06.32[hr] No bootcamp due to winter storm. Stay warm and safe!


CF Blog February 17

*Winter Storm Update*

We will have the 12, 3, 4:30 and 5:30 today.  The 6:30 and 7:30 classes will be cancelled. 

Stay Safe everyone!

Strength: Deadlift – Heavy Triplephoto-11

WOD: 4 RFT
500m Row
10 GHD Sit-Up (parallel)
15 KBS (2/1.5)
20 Walking Lunges

***

From CharMeck Emergency Management folks:

With the continued frigid temperatures, we anticipate having to keep the warming station opened during the day and the shelter during the overnight hours.  However, we are running low on food and beverage supplies.  We are looking for large donations from grocers, food suppliers and/or caterers of non-perishable, packaged snacks for the warming station during the day and meals in the evening at the shelter.  If you or someone you know can assist us, please have them contact myself at 704-516-0026 or Christina Hallingse at 704-330-0204.  If you have a contact with any local grocers or food suppliers that you can provide to us, that will be great as well.

Thank you all for your partnership and support!

***

Great news!  Subscriptions are back at modPALEO!!!  Check the deets from our friends at MP:

You can now place a subscription with modPALEO to receive our delicious Heat & Eat meals weekly!

We’ve been working diligently with developers to get this initial phase launched. Weekly Subscriptions are now available for 7, 14 or 21 meals. 

For the initial phase of this launch, simply go to http://shop.modpaleo.com/subscription/ and select Subscription. From there, you can select how many meals, your preferred portion size and identify any exclusions from your order. You can also choose to have delivery made on Tuesday or Friday. Subscription is available for delivery anywhere in our One Day Ground Footprint or for pick up from one of our three locations. Once we have received your order we’ll follow up via email to collect final approval and payment information for your subscription.

Pricing is as follows:
LEAN
7 Meals per Week – $99
14 Meals per Week – $184
21 Meals per Week – $250

MEAN
7 Meals per Week – $115
14 Meals per Week – $212
21 Meals per Week – $294

*Tax and Shipping are included in the price.

Please don’t hesitate to contact us with any questions at info@modpaleo.com.

Thanks and Happy Eating!
~ the modPALEO Team


2.18.15: Ice In Your Veins

Screen Shot 2015-02-17 at 5.08.50 PM

2.18.15: The Pit @ 6am

Pre-WOD
Prowler Work

WOD
3 Rounds
Double Unders 2:00
Rest 1:00
High Knees 2:00
Rest 1:00
Jump Squats 2:00
Rest 1:00
AirDyne 2:00
Rest 1:00

Assuming conditions do not worsen, we are still on for Endurance in the morning. And we can still get in endurance even when it’s really cold and potentially icy outside. We’re going to keep it all inside but work hard nonetheless. See you in the morning.


Feb. 18 – The Pit

20141201_063925[hr] Endurance


CF Blog February 18

We will operate on a regular schedule today!  Come in and get your WOD on!

*

Strength: Bench Press 5RM, 1 x max reps @80% of 5RMphoto-12

WOD: 3 RFT
15 Thruster (95/65)
15 Pull-Ups
400m Run

Cash Out: Accumulate 2 min of L-sit or modification of a L-sit

***

From CharMeck Emergency Management folks:

With the continued frigid temperatures, we anticipate having to keep the warming station opened during the day and the shelter during the overnight hours.  However, we are running low on food and beverage supplies.  We are looking for large donations from grocers, food suppliers and/or caterers of non-perishable, packaged snacks for the warming station during the day and meals in the evening at the shelter.  If you or someone you know can assist us, please have them contact myself at 704-516-0026 or Christina Hallingse at 704-330-0204.  If you have a contact with any local grocers or food suppliers that you can provide to us, that will be great as well.

Thank you all for your partnership and support!

***

We are just over the half-way point for our nutrition challenge!!  How’s everyone doing/feeling?
Don’t forget modPALEO’s offering challenge participants a discount on meals!

 


Feb. 19 – The Pit

untitled (4)

Get yourself to simple

Sitting is killing us

Signs made funnier by people

The most exciting place for American wine? Virginia

NOOOOOOOOOO. Not Applegate Farms.

Best in Show

Video: Americans try southern food for the first time

snOMG

Bourbon pickles

Thrillist’s guide to eating and drinking in Charlotte. Written by non-other than our very own Keia Mastrianni!

[hr]WoD 1: 6 Rounds of 5 renegade rows, 10 KB swings, 15 box jumps

3 min rest

WoD 2: 6 Rounds of 5 ring dips, 10 SDHP, 15 ball slams


Feb. 19 – The Pit

WoD 1: 6 Rounds of 5 renegade rows, 10 KB swings, 15 box jumps / 3 min rest / WoD 2: 6 Rounds of 5 ring dips, 10 SDHP, 15 ball slams


CF Blog February 19

Strength: Back Squat 5×3 @92.5% of 3RM from 2/12/15photo-13

WOD:
AMRAP 7
20 Cal Row
20 Push-Ups

Rest 3 min

AMRAP 7
30 Double Unders
15 Alt DB Snatch (45/30)

***

The CrossFit Open is just around the corner.  Here are some tips from the WOD Life on how to best prepare:

Here are 7 Tips to Prepare for the CrossFit Open The WOD Life to help you achieve that best placing yet, or even that spot at Regionals!

1. Get your calendar READY!

Do you know when the workouts are going to be released? Are you going to hit the Open Workouts as soon as they are released, or give yourself as much time as possible to strategise? The first workout 15.1 will be released on February 26th in the USA. There will be five workouts released across the five week period. A new workout will be released each week on Thursday (USA Pacific Time), with the scores required to be submitted by the following Monday (USA Pacific Time).

For all those in Australia and New Zealand this gives you approximately Friday through Tuesday to complete the workout. Mark the dates, get the camera equipment sorted or lock in a time with your affiliate to make sure you have adequate time to complete the workout and record your performance!

2. Work your weakness

Do you struggle with Muscle Ups, can’t quite come to terms with Double Unders or getting under a heavy snatch is really difficult for you? It’s time to focus and start working those weaknesses. Invest in the time in those movements which you do not feel as comfortable with. It is in these movements that you must move efficiently and avoid both fatigue and injury. Your ability to do so will have a direct impact on your times, reps and ultimate placing.

 

3. Fine Tune Your Conditioning

With the CrossFit Open Workouts considered high repetition, metabolic conditioning workouts, one of  your key focuses in the lead up should be maximising your conditioning, your engine and your overall stamina. What will make the difference is your ability to sustain a high intensity, for the longest period of time possible. The last thing you want to do is be lying on the ground in a pool of sweat after 5 wall balls. Work more conditioning into your training schedule in the lead up and you will be thankful you did!

 

4. Do Past Workouts

Past workouts from the previous CrossFit Open years is a great method to get a feel for the types and styles of workouts that are likely to arise in the 2015 Open. Test yourself against your performance in 2013 to see how far you have come! Not only will these workouts prepare your body for the intensity required to be successful, they will also allow you to prepare the mental aspects required to achieve your potential. For the past three years workouts, check out the CrossFit Games site for these workouts:http://games.crossfit.com/workouts/the-open/2012

 

5. Work your Mental Game

What sets the elite apart is their mental capacity. Their ability to push beyond and silence the voice in their head that is telling them to stop! Whether your quads are burning from 150 Wall Balls, or your shoulders are crying from the Double Unders, focus on continually getting the best out of yourself. Set strategies in your workouts in the lead up and work hard to improve your capacity and exceed your expectations. When the Open Workouts roll around, you will be ready to hit them with intensity and confidence!

Continue reading….


Feb. 20 – The Pit

2014-11-04 09.43.18[hr] Strength: Turkish Get-ups 3×3

WoD: Cindy – AMRAP 20 of 5 pull-ups, 10 push-ups, 15 squats


CF Blog February 20

Strength: Power Snatch 1RM, 3×2 @90% of 2RM1-2014_02_07_box_jump_v2

WOD: 6 Rounds Each For Time
8 Hang Power Clean (135/95)
6 Push Press  (135/95)
8 Supine Ring Row (feet same height as rings) https://vimeo.com/3529796
6 HSPU
*Rest 1 min b/w rounds

***

Cool article from Beyond the Whiteboard breaking down what we can expect in this year’s Open:

 

CrossFit Games Open 2015: What To Expect


The 2015 CrossFit Games Open is right around the corner, and there are some exciting changescoming this year. Let’s take a look at how those changes affect our predictions for this year’s Open. The Open format has been surprisingly consistent over the years; analyzing the past four years will also help us gain some insight on what to expect this year.

Movement History

Nine movements have appeared in all four Opens: Burpees, doubles unders, toes-to-bar, box jumps, chest-to-bar pull-ups, muscle-ups, wall balls, thrusters and snatches.

There have been about 16 different movements featured in Open workouts to date (depending on how you count them).

Nine movements have appeared in all four Opens: Burpees, doubles unders, toes-to-bar, box jumps, chest-to-bar pull-ups, muscle-ups, wall balls, thrusters, and snatches. If you are a betting man, put your money here on these showing up again.

Deadlifts, cleans, and shoulder-to-overhead (including push press and jerk) have all appeared in 3/4 of the Opens. Overhead squats have shown up in 2/4. Push-ups, squat cleans, and row for calories have each been included only once.

The row was the only new movement seen last year. In 2012 and 2013 there were no new movements (unless you include switching from push press to shoulder-to-overhead). In light of these facts, it’s not likely we’ll see an influx of new movements this year, perhaps just one or two newcomers.

It’s not likely we’ll see an influx of new movements this year, perhaps just one or two newcomers.

Here are possible movements seen at the Games and/or Regionals that haven’t been featured in the Open (yet): Kettlebell swings, runs (possibly as a shuttle run), dumbbell snatches, abmat sit-ups, air squats, front squats, ring dips, and weighted lunges.

Good candidates for new, advanced movements are handstand push-ups, GHD sit-ups, rope climbs, pistols, and triple unders.

OpenMovements2014

Movement Considerations

It has always been challenging to decide appropriate movements to include in the Open. There are quite a few considerations that must be taken into account. First, it’s important to choose movements that are straightforward to judge. It’s very difficult to develop simple and consistently-enforceable standards for certain movements. For example, in 2011 we saw that “snaking” in push-ups was big problem. We haven’t seen them since. Dips are problematic because they can be cheated by simply leaning over while keeping the hips high. Although we’ve seen some form of the squat each year, what constitutes “below parallel” can vary a lot among judges. This is a big reason for the inclusion of  chest-to-bar pull-ups rather than regular pull-ups. They’re just easier to judge.

In addition, the equipment required to compete in the Open is a factor. In the early years of the Open, CrossFit Games Director Dave Castro was careful to avoid a lot of specialized equipment so as to ensure the competition remained as inclusive as possible. But, with the inclusion of Concept 2 rowers last year, all bets seem to be off. Movements like GHD sit-ups and rope climbs appear more possible than ever to make an appearance.

We also can’t forget about video verification. Video verification of workouts “done anywhere” has always been an essential feature of the Open. Beginning last year, CrossFit also added a video requirement for Regional hopefuls. In order to be video friendly, movements must lend themselves to easy verification. Movements like running are difficult to verify on video, due to measurement issues. This is why shuttle runs are a more attractive possibility. Video requirements have also limited the feasibility of longer workouts in the past, although technology has now progressed to where uploading a 40+ minute video is now possible.

Continue reading…


CF Blog February 21

WOD:photo-14
400m Run
10 OHS (115/80)
15 Over the Box Jumps (24/20)
10 Thursters (115/80)
15 T2B
10 Squat Clean (115/80)
5 Burpee Muscle-Ups
400m Run
5 Burpee Muscle-Ups
10 Squat Clean (115/80)
15 T2B
10 Thrusters (115/80)
15 Over the Box Jumps (24/20)
10 OHS (115/80)
400m Run
*sub for burpee muscle-up is burpee + 2 c2b pull-ups = 1 rep

***

The Open starts next week – are you registered??

On the fence about doing the Open?  Here are just a few reasons why you should consider signing up:

*It will give you something to train for 
What better reason to push yourself back into shape after the holidays?  Give yourself a goal this year and work your butt off to attain it!

*Camaraderie 
There is nothing that unites the gym quite like the Open.  The shared experience (read: suffering) means that everyone pulls together to encourage and cheer each other on.

*Friendly competition
sign up with a buddy and you can place friendly bets for bragging rights ;) .  Winner is treated to a well-earned beer!

*Face your goats
That movement that you shy away from every time it comes up in programming?  You will be sure to see it in the Open – which means you’re given an opportunity to improve on your weaknesses!

*Highlight your strengths 
In addition to exposing your weaknesses, you can expect at least one of the five workouts to be right up your alley!  Burpees and thrusters your jam?  Then you can strut your stuff if 14.5 gets repeated (but hopefully it won’t!).

*Test yourself
How often to you push yourself to your utmost limits during a regular class WOD?  Probably not very often (which is a good thing), mostly because you gauge your efforts by how you are doing relative to the rest of the class.  But with the Open, you’re not just competing with our small demographic, you are competing with folks across the globe.  And when your name is attached to a score on the leader board, you can be sure that you will want to put your best effort forward.

*Showcase your fitness gains
If you’ve competed in previous Opens, this is your opportunity to retest certain workouts and see your improvement!

*Scaled option
New in 2015!  If you have been frustrated in years past to blaze through 9 minutes of a grueling AMRAP just to stare at the muscle-up rings dangling tauntingly overhead for the last 3 minutes of the WOD, this option is for you!  Now you can select to do a scaled version of the Open WOD each week as it’s released.  You can even alternate back and forth between the Scaled and RX WODs from week to week, depending on your strengths and weaknesses!

Sign up and get excited!

 


CF Blog February 22

Skill: 3 x ME Handstand Push-Ups (~20min)Gus_burpee_hell
*can do strict or kipping
*full recovery b/w efforts  (3-5 min)

WOD:
4 RFT
50 Double-Unders
400m Run
25 Abmat Sit-Ups
*double under sub is 2-1


Feb. 23 – The Met

20140908_061800[hr] Death by 10m & Bootcamp Poker


CF Blog February 23

Strength: Back Squat 8×3 @80% of 3RMphoto-15

WOD: 5 Rounds
3 Power Snatch (115/75)
9 Box Jumps (30/24)
12 C2B Pull-ups

***

Momma’s Quote of the Week:  “You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset.”—Tom Hopkins

***

This week is the start of the 2015 CrossFit Open!!

This year we’ll be running the OPEN WOD each Friday as the regular class
WOD . This will give everyone the opportunity to take a crack at the Open, even if they’re not registered.

For those who are officially registered –

you guys will also be able to come in on Saturdays
during Open Gym, or come in with the Competitors to run the Open WOD in
the Pit if you’re looking for a little more of a competitive atmosphere.

Good luck and have fun, everyone!


Feb. 24 – The Pit

2014-10-29 11.31.51[hr] WoD 1: AMRAP 10 – 60 PVC burpees, 30 OHS, 10 ring rows
3 minute rest
WoD 2: AMRAP 15 – 500m row, 15 wall balls, 20 sit-ups, 25 double unders


CF Blog February 24

Strength: Push Press 5RM, 1 x max reps @80% of 5RMphoto-16

WOD 1:
21-15-9
Burpees
Wall Balls (20/14)

Rest 5 Minutes

WOD 2:
15-12-9-6-3
Burpees
Wall Balls (20/14)

***

You tweaked your back, now what?

It happens to the best of us – your clean was a little wonky in a workout or your deadlift pull felt little funny*.  It may not be a clear pain (yet), but you felt a twinge and something’s not quite right with your back.

Back tweaks are funny because they may not feel terrible right away, but as the muscles begin to tighten around the injured area (to protect it), the pain can get pretty bad and it can last anywhere from days, to weeks, and sometimes even months.  Needless to say, the sooner you identify the problem and take care of it properly, the better.

Having had the experience of tweaking my back more times than I would have liked, I’ve compiled a handful of tips and advice that I’ve  found helpful and effective.  Follow these steps, and I promise you will cut down on your recovery time!

  • Stop what you’re doing immediately and plan on spending the rest of the day icing the affected area as much as possible.
  • DO NOT apply heat for the first 72 hours!!
  • Do not stretch!  For some reason, the first thing everyone seems to want to do is bend over and touch their toes – fight that urge!  Stretching/opening up your back will only make it retighten…with a vengeance!
  • Get in to see a chiropractor if possible.  Your back or your hips may be out of alignment and they can fix that for you.
  • *Rest*.  I know this is a tough one, but do not plan on working out for at least the next few days.  You shouldn’t try working out until you can bend your back side to side, and front to back, pain free.
  • Reduce inflammation.  Anti-inflammatories like Aleve will help, but you will also want to up your intake of fish-oil and clean up your diet.

When you do come back, take it easy.  Deadlifts and squats are obviously a bad idea, but you will also want to stay away from high impact movements (running, jumping) and movements that open up/stretch out your back (rowing, sit-ups, etc.).

So what does that leave you with?  Strict movements that keep your body in a good position – strict pull-ups, ring rows, presses, strict dips.  You can even add in push-ups or the air-dyne as long as they feel ok.

Think of this as your opportunity to get stronger in these strict movements instead of feeling restricted.

 

*Back tweaks are not limited to the gym.  Unfortunately, they can happen anytime, even reaching up on a shelf – especially if you’re hips/hamstrings/glutes/low back are tight


Feb. 25 – The Pit

2014-10-29 12.12.35[hr] Endurance


CF Blog February 25

**Winter Storm Update**
As of now, the gym will be closed until noon tomorrow.  We will reassess the roads mid-morning to determine if people can make it to the gym safely for the afternoon classes.  Stay tuned.

 

Strength: Hang Power Clean 2RMphoto-17

WOD: (from 11/2/11)
10-1 Ring Dips
1-10 Bent Over Rows (135/95)
then right into
10-1 Lunge Steps
1-10 Ball Slams (30/20)

***

Check out the latest from our friends at modPALEO:

Losing That Last Bit of Belly Fat

Nothing can be more frustrating than to be a devoted follower of the Paleo lifestyle and still be plagued by excess belly fat. You think you’re doing everything right – you work out regularly, and you’ve cut sugar, dairy and grains from your diet – according to all of the Paleo book covers and websites you’ve seen, you should be rocking a 6-pack. So what gives?

Well, if you are otherwise healthy (i.e., no thyroid issues or underlying health concerns), than there can be a handful of factors at play that may be keeping you from your desired goal. See if any of the following apply to you:

Water.
 Water is essential to help you flush toxins, reduce inflammation and can help you get rid of some of that extra “puffiness”. Make sure you’re getting enough of it! Try this water calculator to see how much your daily intake should be.

Overeating. This seems like common sense, but there is a common misconception that you can’t overeat on the Paleo diet. This is not true. If you eat too much protein, fruit, sweet potatoes, nuts and seeds, your body will store anything that it can’t process and use immediately as fat. Truly you cannot overeat vegetables, although I have yet to meet the person that wants to eat 4 cups of broccoli in one sitting.

Undereating.
 This one doesn’t really seem fair, but it is a common problem. Many equate eating healthy to depriving themselves. Understand this – your body responds to starvation by clinging on to any excess body fat– a survival trait that you would be thankful for in the wild. The macronutrient people tend to skimp on most is good, healthy fat (from grassfed meats, coconuts, avocados – NOT NUTS!). This is especially true for athletes – if you’re working hard and not losing those extra pounds, try upping your healthy fat intake. You may experience an energy boost as well!

Paleo treats. Another misconception is that Paleo treats are good for you. While they are easier for your body to digest than conventional or processed desserts, they are still treats (i.e., something you have every now and again). Imagine eating a regular cupcake everyday and expecting to lose weight.

Exercise. Are you doing it right? It may be superfluous to point out, but HIIT (high intensity interval training) or CrossFit workouts are effective only when done at high intensity. If you are not pushing yourself to your full capacity, you will not receive the benefits of the workout’s designed stimulus. These types of workouts are designed to be “hard and short”, so make sure you’re not just making them “short”.

Sleep. We all know we should be logging 7+ hours of sleep every night, but did you also know that not getting enough sleep could cause you to pack on the pounds? Ensuring that you get enough slumber is critical to restoring/recharging your body and staying healthy. Not only can sleep deprivation cause a hormonal imbalance, making you feel hungry and eat more, but it also stresses the body. Which leads me to the next stumbling block.

Stress. In addition to the side effects of stress eating, the stress hormone, cortisol has been linked to higher levels of visceral fat. Finding ways to cope with stress is essential to both good health and a healthy waistline. Carve out some time for you to breathe, meditate, run, or go to yoga. Find your Zen!

Drinking too much…or not enough? We all know that if you want to lose some extra pounds, you should cut back on your alcohol intake. Aside from being processed in the body as sugar, alcohol lends itself to poor nutritional choices. Yet, recent studies suggest that maybe a glass of wine (not 3) may actually help you shed some body fat. When studies encourage wine, why not?

Continue reading…


2.25.15: Duathalon

2015-02-18 06_Fotor

2.25.15: The Pit @ 6am

WOD
3-4 Rounds
1000m Row
800m Run

This is the current plan for Wednesday’s Endurance workout. It all depends on the weather. If conditions are too rough to have class, then an update will be posted to the UCF and Bootcamp FB pages. If conditions are good enough to hold class but not run on the roads, then we’ll focus on rowing. If the roads are good, then we’ll run and row and smile doing it!

We’ve done a similar workout in the past but we kept the intervals shorter. So now, we’re lengthening things out for both the row and run. # of Rounds will be up to how many you can fit within 35 minutes.


Feb. 26 – Cancelled

Bootcamp cancelled due to snow. Stay safe and warm.


Feb. 26 – Cancelled

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The mental side of fitness

No thank you. Full stop.

Batman hotel room

Lululemon addiction

Oscars 2015: Highs and lows

Crushing this so called game of life

What to (and not to) eat when sick

Improve your life

Losing that last little bit

Orthorexia nervosa


CF Blog February 26

**Winter Storm Update**
We will open at 12 today!!!

 

Strength: Front Squat 7RMIMG_2695

WOD: AMRAP 15
1 Rope Climb*
5 Push Press (135/95)
5 Lateral Burpee Box Overs**
2 Rope Climbs
5 Push Press (135/95)
5 Lateral Burpee Box Overs
3 Rope Climbs
5 Push Press (135/95)
5 Lateral Burpee Box Overs

*Increase the rope climbs by 1 rep at the start of each round.
*Score is total rope climbs
**https://www.youtube.com/watch?v=MAghJ2YwJ8k

***

This week is the start of the 2015 CrossFit Open!!

The first workout will be announced this Thursday.

This year we’ll be running the OPEN WOD each Friday as the regular class WOD . 

 This will give everyone the opportunity to take a crack at the Open, even if they’re not registered.

For those who are officially registered – 

You guys will also be able to come in on Saturdays
during Open Gym, or come in with the Competitors at 11am on Saturdays to run the Open WOD in
the Pit if you’re looking for a little more of a competitive atmosphere. 

Good luck and have fun, everyone!

To register click on the link below 

2015 CrossFit Open

***

This is the last week of the nutrition challenge!!

 The Bodpod will be available next week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:
Monday 3/2 5pm-630pm
Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat next week.


Feb. 27 – The Pit

20141103_063702[hr] Bootcamp Gone Bad – 3 lines, weights pre-set
Wallball (10, 14, 20); KB swing (.5, 1, 1.5), Box jump (16, 20, 24),
push-ups, row


CF Blog February 27

Strength: 2” Deficit Deadlift 2×3 @50%, 3×3 @60%photo-18

WOD: OPEN WOD 15.1
9 Min AMRAP:
15 Toes to bar
10 Deadlifts (115/75)
5 Snatches (115/75)

15.1a
6 min to establish 1 Rep Max Clean and Jerk

***

This week is the start of the 2015 CrossFit Open!!

The first workout will be announced this Thursday.

This year we’ll be running the OPEN WOD each Friday as the regular class WOD . 

 This will give everyone the opportunity to take a crack at the Open, even if they’re not registered.

For those who are officially registered – 

You guys will also be able to come in on Saturdays
during Open Gym, or come in with the Competitors at 11am on Saturdays to run the Open WOD in
the Pit if you’re looking for a little more of a competitive atmosphere. 

Good luck and have fun, everyone!

To register click on the link below 

2015 CrossFit Open

***

This is the last week of the nutrition challenge!!

 The Bodpod will be available next week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:
Monday 3/2 5pm-630pm
Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat next week.


CF Blog February 28

WOD: “Checkers Crossfit Shootout”photo-19
3 Rounds
1 minute Calorie Row
1 minute Push Press (75/55)
30 sec Rest
1 minute Ball Slam (30/20)
1 minute KB Swing (1.5/1)
30 sec Rest

*Score = total reps

***

This is the last week of the nutrition challenge!!

 The Bodpod will be available next week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:
Monday 3/2 5pm-630pm
Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat next week.

 


CF Blog March 1

Skill: Handstand Push-ups, Handstand Holds, Handstand Walksphoto-20

WOD:
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)
400m Run
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)