February 2 – Freedom Park

IMG_4359

“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Accumulate 5 mins in a plank


CF Blog February 2

Deadlift

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21
Warmup sets:
1×5@50%
1×3@60#
Working sets:
15×1@70%*

*should be close to OTM

WOD:
5 Rounds
12 Pull-ups
12 Burpees

Cash-out:
Plank hold challenge as a class


Strength Cycle:

Athletes, this week we kick off the start of a new 12 week strength cycle.

Monday: Back squats
Tuesday: Deadlifts
Wednesday: Strict press or Bench press (alternating weeks)
Thursday: Front squats
Friday: Clean & jerks or Snatches (alternating weeks)
*these will not be touch and go lifts – reset btwn reps

This will be a percentage-based cycle. The idea is to try to get as close as you can to the set percentages with the understanding that some training days are better than others and you may have to scale back on days that you’re tired or the weight just feels heavy. And that’s ok!!!

If you work hard on the days that you feel good and strong, you will see improvements.


From Katie:

I am signing up for the 2016 Handle Barbell Invitational in Johnson City, TN at ETSU.

If anyone else is interested in competing at the event and training with me to prepare for it, let me know!

It’s only 8 weeks away, but I’m going to do separate programming and would share it with anyone who wanted to do it too. Here is the meet info: https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=24254

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!


February 3 – The Pit

IMG_4370

Partner WoD*: 400m run + 100 sit-up toss to partner + 400m run + 100 squats + 400m run + 100 Russian Twists + 400m run
*one partner working at a time on squats, all movements with medball


CF Blog February 3

Press

Meet Tim. Tim always encourages his fellow members. Be a motivator like Tim!
Meet Tim.
Tim always encourages his fellow members.
Be a motivator like Tim!

1@60%
5@70%
2×2@80%
2@85%

Partner WOD
100 Cal Row
80 Sit-ups
60 Walking Lunges
40 Cal Assault Bike
200m Sandbag Run (each)
*partition reps as needed

***

It’s Bring a Buddy day!!!  Bring in a friend and show them what we do in here!

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


February 4 – The Pit

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Labels are just…labels

Someone probably got fired for this

What the L?

Plan your vacations around food

Artists you need to know

Don’t believe everything you hear

Bacon shot glasses

Why make your morning worse?

Happy and healthy

Trail running

[hr] WOD 1:  30 Slam Balls
20 Ring Rows
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (completed at any point during the WOD)
WoD 2: max effort 800m run


February 4 – The Pit

IMG_0484
[hr] WOD 1:  30 Slam Balls
20 Ring Rows
50 Walking Lunges
30 KB Swings
20 Wall Balls
50 Abmat Sit Ups
1000m Row (completed at any point during the WOD)
WoD 2: max effort 800m run


CF Blog February 4

Front Squat

FullSizeRender-63

10@60%
8@70%
6@75%
4@80%

WOD:
100 KB Swings for time (2/1.5)
*5 burpees every minute on the minute

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


February 5 – Freedom Park

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[hr] 5k broken into 1000m intervals + 50 Yard Sales

Mobility


CF Blog February 5

Clean & Jerk

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3@60%
3@65%
3@70%
3@75%

2013 Open WOD:
AMRAP 9
3-6-9-12-15….
Clean & Jerk (135/95)
Toes to Bar

***

Great information from Barbell Shrugged…remember we do offer Beyond the Whiteboard as a tool to monitor your training!

Get strong by monitoring your training

By Chris
what is required to grow stronger?

The first ingredient is obvious – There has to be a training dose. And just like with a medicine you might take, there is always an initial exposure, then a response. An effect. But that said, it’s still hard to know for sure.

We can remove some of that response uncertainty by building great habits. For example, if you are mindful of the #windowofgainz after training and disciplined enough to make quality sleep a daily priority, then you will be able to tolerate and adapt to much higher training doses. In other words, you can grow stronger, much faster.

But there’s still another step to take if you want to get the best possible result. To make the very most of your training, you need to build a habit of measurement and careful observation.

For optimal performance, measure.

There is training dose, food and rest. But you still need to close the loop by actively monitoring your response to training. Depending on what you observe, you can then adjust your dose up or down, whatever it takes to achieve a relatively steady rate of progression.

There’s no other way to grow stronger, actually.

While there are a million things you could measure, in infinite detail, the truth is that nothing complicated is required. The simple act of taking measure is itself most of the magic. When you pay close attention, to where your work is going and if it’s working, you’ll naturally notice more and more ways to improve. That’s just one of the perks that comes with making the effort and paying attention.

Continue reading…


CF Blog February 6

WOD:

FullSizeRender-65

4 Rounds
1 min Box Jumps 20″
1 min Cal Row
1 min Ball Slam (30/20)
1 min Renegade Row (35/20)
1 min rest

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


CF Blog February 7

Happy Super Bowl Sunday!!!!

Go Panthers!!

WOD 1:

IMG_8589

3x800m run

WOD 2:
“Annie”


February 8 – No Class

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[hr] No class on Monday. Feel free to do a little dance, go for a run, or do 100 burpees for time. Or just sleep in. It’s your day. Do what feels right!


CF Blog February 8

Strength: Back Squat

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10 @60%
8 @65%
6 @70%
6 @75%
6 @80%

WOD: “Jackie”
1000m Row
50 Thrusters 45#
30 Pull-ups

Cash Out: RKC/Super Plank*
3 X 10 sec on 30 sec off

***

Momma’s Quote of the Week: “Once something is a passion, the motivation is there.”—Michael Schumacher

***

Great article from Catalyst Athletics – this is probably the most common issue that we, as coaches, see in the overhead squat.  Please read.

QUIT LETTING YOUR SHOULDERS SAG OVERHEAD IN THE SNATCH

GREG EVERETT

It’s pretty common to see a lifter’s shoulders “sag” when they receive a snatch overhead—the elbows are tight and locked, but the bar shifts down and they appear unstable. Technically this is still a legal lift in competition (the shoulders can do anything as long as the elbows remain extended), but the problem with regard to competition is that not all judges are as astute as we are and may mistake shoulder movement for elbow movement. Of course, there’s always the possibility that you and your friends are doing the opposite—nothing personal, but I’ve seen it happen quite a few times.

In the gym, this movement simply increases the difficulty of the lift unnecessarily and even opens you up for injury. In any case, securing the overhead position as tightly as possible and reducing movement to the greatest degree is the best course of action.

There are a few possible causes of this problem:

1. You’re not strong enough to secure the scapulae into a solid foundation in the overhead position.

2. You’re not activating the scapulae adequately or mistiming this activation (or the corollary—you’re lazy overhead).

3. Your overhead position is improper and consequently the structure is weak and unstable.

4. Your lift technique prior to this point is poor, resulting in the bar crashing down and putting excessive demand on the overhead structure because of unusual downward force and/or horizontal momentum.

Proper Structure

The shoulder’s extreme mobility is wonderful until you need it to stay still. In those times, the only solution is to tie the arm as directly and tightly to the trunk as possible. In the overhead position, the shoulder blades should be retracted forcefully and upwardly rotated—the simplest way to achieve this position is to squeeze the upper inside edges of the shoulder blades together. This is your foundation—this is what ties your arms tightly and securely into the trunk and creates a base of stability. Without this, the arms and shoulders will never be stable.

Practice this daily with every single overhead movement you do—hold everything overhead for a least a second before lowering (during, for example, pressing movements, etc.) and be aggressive in your lockout, focusing on using the base of your upper back to support the bar rather than just your arms and shoulders, whether it’s an empty bar or a maximal lift—this aggressiveness and activeness needs to become habit. When you’re attempting a PR, the last thing you need to be worrying about are details of how you’re going to hold the bar overhead.

Continue reading…


February 9 – The Pit

IMG_0745
 [hr] Strength: 4 x 8 ring dips (2 mins rest between sets)

AMRAP 12
2 rope climbs
9 wall balls
68 seconds on the rower

Cashout:4 x 8 prowler pushes (down and back is two)

 

 


CF Blog February 9

Strength:

FullSizeRender-67

Deadlift
Warmup sets:
1×5 @55%
1×3 @65%
Working sets:
12×1 @75%

WOD:
3 Rounds
400m Run
15 Box Jumps (24/20)
25 Ball Slams (30/20)
50m Farmer’s Walk (1.5/1)

***

We are happy to be hosting a Renaissance Periodization Nutrition Seminar in a couple of weeks…if you’re on the fence, check out some of these amazing transformations! 

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


February 10 – The Pit

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[hr] Skill: Gymnastic Practice
Strength: Prowler Pull
WoD: 3 Rounds – 250 Row, 1 minute Plank, 1 minute Double Unders/Singles, 1 minute rest

Shoulder Mobility


CF Blog February 10

Strength:

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Bench Press
6×3 @80%

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

*alternate movements with one person working at a time

***

The CrossFit Open starts in just a couple of weeks.  Here’s an article from the Tabata Times about why you should sign up for the Open:

To Do, or Not to Do (the CrossFit Open)….That Is the Question

by TARYN HAGGERSTONE

To Do, or Not to Do (the CrossFit Open)….That Is the Question.

If you do CrossFit (or don’t, but you know someone who does and likes to talk about it) chances are you’re well aware that the CrossFit Open kicks off in less than a month’s time. For the people who CrossFit recreationally, it is literally a chance to throw down against “the rest of the world” (who CrossFits) and see where they end up, and for the more competitive athletes it’s a stepping stone to the next level; either way and no matter what level you’re at as a CrossFitter, it is one of the biggest “community- building events” in CrossFit.

When the registration opened, I’ll admit I was one of those people who signed up that same day (as soon as I could find the link…)
CrossFit Open?! Shut up and take my money!
But I also know there are a lot of people who were much more hesitant to sign up (or perhaps still haven’t) for a variety if different reasons. Perhaps you

*think you’re not good enough
*don’t want to CrossFit competitively
*don’t want to pay the $20 (especially since you know you won’t qualify for Regionals)
*aren’t sure you can make it every week (so may as well just not sign up)
*were considering it but since everyone has been so damn annoying about trying to make sign up …. now you’re NOT going to just to spite them…

And in the end it is 100% your decision. But before you make up your mind to skip the 2014 Open, all I ask is that you take a couple of minutes to read what I have to say, because whatever “level” or “type” of CrossFitter you are (Games, Regional, semi-competitive or recreational) I think that the Open is something every CrossFitter should experience, at least once.What’s Your Excuse?

1. “I don’t think I’m good enough to do the Open.”

As far as I’m concerned, there is no such thing as “not good enough” for the Open. (That’s why it’s called “open.”)

The workouts are specifically designed so that most CrossFitters should be able handle them.

Yes, there are sometimes heavier weights, but typically those come up later and the same is true for the more complicated movements (e.g. muscle ups).

[W]hatever “level” or “type” of CrossFitter you are (Games, Regional, semi-competitive or recreational) I think that the Open is something every CrossFitter should experience, at least once.
However, as a coach it’s important to understand that while the organizers/brains behind the Open do their best to make it as inclusive as possible, there are some CrossFitters who won’t be able to do the prescribed weights and movements, and in this case I don’t think it is appropriate for them to do the “full” Open or feel at all pressured to sign up online/pay the fee. I do think that they should be given instead the option of doing a scaled version of the Open workouts (e.g lighter weights, banded pull-ups, etc). Obviously these scores would not be eligible for online submission (since the movements were scaled) but CrossFit is meant to be scalable[9] to meet any limitations/restrictions, so let’s apply that to the Open so that everyone can participate.
You will probably surprise yourself with what you are capable of.

My first Open (in 2012), I had never snatched more than 70lbs before, but in 12.3 with help/coaching from my judge, I PR’d my snatch and hit 75lbs…30 times!

If the weights are near (or are the equivalent of) your best lifts, don’t automatically assume you can’t — give yourself the benefit of the doubt and challenge yourself. It doesn’t matter if the Regional contender beside you is blasting through reps like they’re nothing because it’s your Open. If you get 1 rep at a PR weight (or even if you end up not hitting it), you had the heart to show up and try your hardest. If anyone thinks worse of you for that, give them a swift kick in the…well, you know (except don’t. I don’t condone violence…just untie their shoelaces when they’re not looking or something…help keep their ego in check).

That being said, as an athlete, it is your responsibility to know if/when the weights are near your maxes and make sure you speak to your coach/judge ahead of time. If you are a coach, it is part of your job to know this about your athletes and make sure they are being judged/overseen by someone who can talk them through each rep and ensure they rest between attempts to help reduce risk of injury.

2. “But I don’t want to CrossFit competitively.”

[T]he majority of participants aren’t going to Regionals and for them the Open doesn’t have to be (and shouldn’t be) just about having the best score on the leaderboard.

The Open means something slightly different to everyone and yes there are people gunning for Regionals — that is, people who need to take each workout seriously because one rep can be the difference between qualifying and watching from the sideline. However, the majority of participants aren’t going to Regionals and for them the Open doesn’t have to be (and shouldn’t be) just about having the best score on the leaderboard. For the “general CrossFit population,” the Open is a chance to challenge ourselves, have fun and get a taste of competitions[12] (maybe for our first time) in our own gym with people who care about us cheering/screaming us on — essentially, the Open is about Community[13]. When I did the Open for the first time in 2012, it wasn’t the workouts that blew me away (though they did knock me on my ass); rather, it was the people involved and the fact that I could go into a gym I’d never been to before filled with folks I had never met and still feel welcome as they cheered me on.*
*I signed up for my first Open because my sister found an affiliate near my University (where I was finishing my degree) and emailed them to see if her baby sister could come out and do the Open workouts with them. They (not surprisingly) said, “Of course!” following which my sister emailed me to let me know I should sign up for the Open and was I a S or XS shirt size.

3. “I don’t want to/can’t afford to pay the $20.”

I don’t want to/can’t afford to pay the $20.[14]
CrossFit is expensive, so I can understand why people may be hesitant to pay more money (I’m pretty sure my sister had to lend me $20 so I could sign up that first year… oh broke student life, how I don’t miss you), but the thing is $20 is the equivalent of not eating out once or maybe twice, sacrificing a few smoothies or making your own coffee at home for a week (i.e. not that much). And if you really don’t want to/can’t afford to pay the $20, you can still come out/judge/do the workouts and be part of the experience. You just won’t be able to submit scores online — not a big deal.

Keep reading…


February 11 – The Pit

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When everything is going wrong

Worst best picture winners

RBF is real

Advice

Head’s up: you have to hire a new president

How to be you

Valentine’s Day goals

Hanger

Put on sunscreen

[hr] Cardio Circuit: 5 Rounds
2 min Row
2 min AirDyne
2 min burpee box jumps
2 min Rest


February 11 – The Pit

IMG_1377
[hr] Cardio Circuit: 5 Rounds
2min Row = 250m
2min AirDyne = 20 calorie
2min Prowler Push = 3xH/L
2 min Rest


CF Blog February 11

Strength:

FullSizeRender-69

Front Squat
10 @60%
8 @65%
6 @70%
6 @75%
6 @80%

WOD: “Ride On”
21-18-15-12-9
Toes 2 Bar
Wall Balls (20/14)
*50 Double Unders after each round*

***

We are happy to be hosting a Renaissance Periodization Nutrition Seminar in a couple of weeks…if you’re on the fence, check out some of these amazing transformations!

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


February 12 – The Pit

IMG_1658
[hr] Strength: 5×3 DB Snatches

WoD: 4 rounds: 10 ab rollers + 10 super plank + 10 GHD + 10 back extension with 10 KB swings per movement

Shoulder Mobility


CF Blog February 12

Strength:

FullSizeRender-70

Snatch
3 @60%
3 @65%
3 @70%
3 @75%

WOD: (HQ 1/27/16)
3 Rounds
250m Row
21 Back Extensions
21 Abmat Sit-ups
400m Run

***

Interesting read from the Tabata Times:

Progressive Overload, Stress and the CrossFit Athlete

by tarynhaggerstone

When it comes to stress, there are two major categories into which it can be categorized: (There are two major stress categories:)

Eustress – good/beneficial stress, and

Distress – bad/harmful stress

The difference between a good or bad stress often has more to do with the context than with the stressor itself.

[A]s CrossFit athletes we often have a tendency to think “more is better” and to put more emphasis on applying the stress (training) than we do on removing it (rest/recovery).
When we train, we are essentially applying (and removing) different types of stress to our bodies in varying amounts. Over time, when done correctly we become increasingly resilient, which in turn allows us to become stronger, faster, and fitter athletes. The stresses we apply are “good” so long as we know when to stop and when to back off (i.e. take a rest day[2]/deload week) and allow our bodies time to recover.

Unfortunately, as CrossFit athletes we often have a tendency to think “more is better” and to put more emphasis on applying the stress (training) than we do on removing it (rest/recovery); as a result, we end up training in a constantly fatigued state. We forget (or are hesitant) to take time off for fear of “falling behind,” and in doing so, we risk turning our training from a source of eustress to a source of distress, thus damaging our progress along the way. Essentially, rather than training ourselves to be resistant to fatigue, we are simply training fatigued — a distinction to which I never paid much attention until I heard James Fitzgerald[3] (OPT) mention it in an interview. Since hearing that interview, that idea has become lodged in my brain; while the difference may sound minor in writing, in reality I think it is more important than many of us realize.

Continue reading…

 


CF Blog February 13

WOD:

FullSizeRender-71

“Sisson”
AMRAP 20
1 Rope Climb
5 Burpees
200m Run

***

HERO-Justin-Sisson

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.


CF Blog February 14

WOD: “Checkers Crossfit Shootout”

FullSizeRender-72

3 Rounds
1 min Calorie Row
1 min Push Press (75/55)
30 sec Rest
1 min Ball Slams (30/20)
1 min KB Swings 1 pood
30 sec Rest

*score = total reps


February 15 – The Met

IMG_4015
[hr] WoD: AMRAP 30
Stair loop with 10 squats + 20 kayaks at top and 10 push-ups + 20 sit-ups at bottom

Quad/IT Band Mobility


CF Blog February 15

Strength:

FullSizeRender-73

Back Squat
8 @65%
8 @70%
6 @80%
4 @85%

WOD: AMRAP 15
12 Cal row
9 T2B
6 Hang Clean (155/105)

***

Momma’s Quote of the Week: “The best preparation for tomorrow is doing your best today.”—H. Jackson Brown, Jr.

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/

***

The CrossFit Open kicks off in 10 days!!!  If you’re planning on participating this year, don’t forget to register! 


February 16 – The Pit

EMOM 25 minutes
Minute 1: bike
Minute 2: KB swings
Minute 3: burpees
Minute 4: ring rows
Minute 5: plank

Cashout: Max unbroken jump rope singles


CF Blog February 16

Strength:

FullSizeRender-74

Deadlift
Warmup Sets:
1×5 @50%
1×4 @60%
1×3 @70%
Working Sets:
8×1 @80%

WOD: “A Different Kinda Fran”
21-15-9
DB Thruster (45/35)
Strict Pull-Up

*use band or do ring rows as a sub for pull-ups

Cash-Out: Accumulate 1-2 min of an L-sit

***

Renaissance Periodization Nutrition Seminar @ Ultimate CrossFit on Saturday Feb 27th 10:00am-12:30pm.

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting strategies, what supplements actually work, how to build your OWN diet, and an extensive Q&A segment to get any of your nutrition questions answered in-depth. Be sure to bring a notepad and something to write with!

***

The CrossFit Open kicks off in 10 days!!! If you’re planning on participating this year, don’t forget to register!


February 17 – Freedom Park

IMG_4349
[hr] WoD 1: 3 Rounds (not for time): max bar rows + 3 inch worms + max incline push-ups + 6 deadbugs

WoD 2: 3 Rounds: 1 minute max rep air squat + 1 minute max wall jump + walk/sprint/walk


CF Blog February 17

Partner WOD:

FullSizeRender-75

800m run
2-4-6-8-10-12-14-16-18-20
KBS (2/1.5)
Burpee

100 cal Assualt Bike
20-18-16-14-12-10-8-6-4-2
Dips
GHD Sit-Ups*

1000m row

*can sub abmat sit-ups
*reps can be split as needed

***

The 2016 CrossFit Games Open

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.

The Open begins February 25, 2016.
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

If you want to participate in the official CF Open, make sure you register on the Games’ site before the close of WOD 16.1

If you don’t want to do the official open, but are looking for a fun alternative, this year we are offering

THE ULTIMATE CROSSFIT OPEN – INTER GYM COMPETITION

Not sure you can stack up against the Rich Froning’s and Annie Thorisdottir’s of the world but are pretty sure you could beat Lance or Mike in a WOD?

What we are thinking:

Team OPEN Competition (teams of 4-6) depending on interest

To compete against each other in the gym and not necessarily against the rest of the World – for bragging rights and for Prizes!!!

Selecting Team Captains (coaches/best athletes in the gym) and these captains will draft or randomly pull names for their teams (no stacked teams) to keep a level playing field

$20 entry fee to go toward the POT

Each team member will do the Open Workouts and we will take a cumulative score so that each person’s workout counts and will contribute to the teams overall score

Open WODs may be subject to change to fit the inter gym comp better

Week 2 and Week 5 Post WOD social/food/keg

Sound like something that you would be interested in?

Email Mike

So we can gauge interest and see if we can put this into action.

***

Bubble Soccer Tournament
@Interstate CrossFit

When: 4/16/16 – 6pm

Where:
Interstate CrossFit –
3917 Trailer Drive
Suite C,
Charlotte, NC 28262
What:
Teams of 6 Bubble Soccer Tournament. $20/per player. Each team is going to be guaranteed 4 games and then the championship bracket will begin.

How: If you are interested in setting up a team to compete against other local CF Boxes please email me MIKE.

This should be a fun event – and great for if you guys want to get out, try something new and get knocked around without getting hurt. Looks like a blast!!!


February 18 – The Pit

IMG_4317
[hr] 800m Run or 1000m row
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run or 1000m row


February 18 – The Pit

untitled (5)

Artists who have never won a grammy

Drone racing league

Crystal clear artificial lake in Charlotte

(Fitness) Words for thought

Actors saying sorry

Mind blown

Gravitational waves

Betty White reviews Deadpool

Leg and Hip Mobility

[hr] 800m Run or 1000m row
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run or 1000m row


CF Blog February 18

Strength:

FullSizeRender-76

Front Squat
8 @65%
8 @70%
6 @80%
4 @85%

WOD: 6 RFT
200m Run
8 Pull-Ups
12 DB Step-Ups (35/25)*

*6 step ups each side

***

Renaissance Periodization Nutrition Seminar

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate
CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the
price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting
strategies, what supplements actually work, how to build your OWN diet,
and an extensive Q&A segment to get any of your nutrition questions
answered in-depth. Be sure to bring a notepad and something to write with!

Renaissance Periodization was founded with the understanding that science
is the surest path to the truth, and in this field, to results. Our
approach is the rigorous application of scientific principles to nutrition
and training. Everything we do is built on a foundation of peer-reviewed
literature and experimentally confirmed theory.

Have you struggled with your diet? New Year’s resolution not going as
planned? Come check out Nick at Ultimate CrossFit for the seminar on
Saturday, February 27th and he will lay out the template that may just
change everything. A template that actually works. Just ask LB what it did
for him.

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/

 


February 19 – Freedom Park

IMG_4359
[hr] Speed: Suicide Sprints x 10 (90 secs rest between sets)

EMOM 8: push-ups 12/8

Quad/IT Band Mobility


CF Blog February 19

Strength:

FullSizeRender-77

Clean & Jerk
3 @60%
3 @65%
3 @70%
3 @75%
2 @80%

WOD: 4 Rounds
AMRAP 3
30 Double Under
15 DB Snatch (45/35)
Rest 1 min btwn rounds

*round 1 is right arm only, round 2 left arm only, round 3 right arm only,
round 4 left arm only

***

Renaissance Periodization Nutrition Seminar

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate
CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the
price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting
strategies, what supplements actually work, how to build your OWN diet,
and an extensive Q&A segment to get any of your nutrition questions
answered in-depth. Be sure to bring a notepad and something to write with!

Renaissance Periodization was founded with the understanding that science
is the surest path to the truth, and in this field, to results. Our
approach is the rigorous application of scientific principles to nutrition
and training. Everything we do is built on a foundation of peer-reviewed
literature and experimentally confirmed theory.

Have you struggled with your diet? New Year’s resolution not going as
planned? Come check out Nick at Ultimate CrossFit for the seminar on
Saturday, February 27th and he will lay out the template that may just
change everything. A template that actually works. Just ask LB what it did
for him.

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


CF Blog February 20

WOD: “35 min Rundown”

FullSizeRender-78

0-10min:
AMRAP 10
250m row
5 Stirct HSPU

15-27min: “Rahoi”
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpees (bar facing)

32-35min:
AMRAP 3
T2B

***

Renaissance Periodization Nutrition Seminar

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate
CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the
price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting
strategies, what supplements actually work, how to build your OWN diet,
and an extensive Q&A segment to get any of your nutrition questions
answered in-depth. Be sure to bring a notepad and something to write with!

Renaissance Periodization was founded with the understanding that science
is the surest path to the truth, and in this field, to results. Our
approach is the rigorous application of scientific principles to nutrition
and training. Everything we do is built on a foundation of peer-reviewed
literature and experimentally confirmed theory.

Have you struggled with your diet? New Year’s resolution not going as
planned? Come check out Nick at Ultimate CrossFit for the seminar on
Saturday, February 27th and he will lay out the template that may just
change everything. A template that actually works. Just ask LB what it did
for him.

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


CF Blog February 21

Strength/Accessory:

FullSizeRender-79

3 x 10 Single Leg RDL w/ DB
*2 DB’s
*goal of this is not how heavy you can go
*10 each side

WOD: 3 RFT
400m Run
21 Wall Balls
12 Ring Rows


February 22 – The Met

IMG_4515
[hr] 3x9min AMRAPS – 3 min Rest
Partner One: Stair Run
Partner Two: (1)Sit-ups, (2)Bicycles, (3)Yard Sales


CF Blog February 22

Strength:

2013-open-logo-blue-1-1024x796

Back Squat
6 @70%
6 @75%
6 @80%
6 @85%

WOD: (HQ 2/2/16)
9 Bar Muscle-ups
21 Push Presses (115/75)
7 Bar Muscle-ups
15 Push Presses (115/75)
5 Bar Muscle-ups
9 Push Presses (115/75)

*Bar MU sub: 2 c2b pull-ups & 2 dips

***

Momma’s Quote of the Week: “Do your little bit of good where you are; it’s those little bits of good put together that overwhelm the world.”—Desmond Tutu

***

The 2016 CrossFit Open starts this week! Make sure you register if you’d like to compete!

Unsure about the official open? This year, Ultimate will be having a fun, in-house competition.

THE ULTIMATE CROSSFIT OPEN – INTRA GYM COMPETITION

Not sure you can stack up against the Rich Froning’s and Annie Thorisdottir’s of the world but are pretty sure you could beat Lance or Mike in a WOD?

What we are thinking:

Team OPEN Competition (teams of 4-6) depending on interest

To compete against each other in the gym and not necessarily against the rest of the World – for bragging rights and for Prizes!!!

Selecting Team Captains (coaches/best athletes in the gym) and these captains will draft or randomly pull names for their teams (no stacked teams) to keep a level playing field

$20 entry fee to go toward the POT

Each team member will do the Open Workouts and we will take a cumulative score so that each person’s workout counts and will contribute to the teams overall score

Open WODs may be subject to change to fit the intra gym comp better

Week 2 and Week 5 Post WOD social/food/keg

Sound like something that you would be interested in?

Email Mike (mike@ultimatecrossfit.com) so we can gauge interest and see if we can put this into
action.

If you’ve already emailed you don’t have to email again. The first workout is set to be released on Thursday, February 25th. We will send out more info early this week. Right now we have about 30 people interested in participating. Let us know by Monday if this is something that you would
like to participate in so we can start putting things together and selecting Team Captains.

 


February 23 – The Met

IMG_4490
[hr] 10 Rounds for time: 10 walking lunges, 10 broad jumps, 20 mountain climbers, 50 jump rope singles

Cashout: max effort jump rope singles or Double Under practice


CF Blog February 23

Strength:

12552667_10100795225907777_7253711485175374523_n-2

Romanian Deadlift
5×3 @~40-50% of your DL 1RM

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

***

In honor of National Eating Disorder Awareness Week (February 21-27), here’s a throwback post (circa 2012) from Liz.

 

The 95lb bar

The first time I completed the WOD, “Grace,”* I cried. It had just been a pure battle from start to finish – the bar felt cold; heavy with each pull off the floor, and abrasive each time I collected it to my chest. Every thrust above my head tested the diminishing strength in my arms and every crash of the weights to the floor reminded me of the bar’s heft – its significance. As rep thirty clanged to the ground and edged itself away from me, I gave in to the warm pulse of tears. It wasn’t just that I was rolling on the ground trying to discover some position that would grant me the ability to breathe, or the fact that I could swear I tasted blood at the back of my throat. It was so much more than that. It was the overwhelming, emotional realization that a few years earlier, I would never have been able to pick up that bar. The truth is that just a few years earlier, I weighed less than that bar.

I had always been self-conscious (doubtful of my size, shape, appearance) growing up, especially through high school. While I was never overweight, I was bigger than I wanted to be and felt uncomfortable in my own skin. But, I was also very much a tomboy and wrote off my size as being “athletic” and how I needed to be in order to be successful in sports. When I went away to college however, everything changed. I was no longer playing the sports I loved and I wanted to start over. I wanted so desperately to be “skinny,” but what had started as a diet quickly spiraled into a full-blown eating disorder, wrought with depression and isolation. After running 5 miles a day and following an extremely restrictive diet, I found myself at the close of my first year, not with the typical freshman 15, but rather down 50 pounds. Of course, people took notice and professionals were called in, which made everything, in my eyes, much worse. I felt (at this time) that this was my life at rock bottom.

I would like to say that my journey back began there, but it didn’t. I did whatever I had to do to stay out of the hospital and get back to school, but the next few years brought even more struggles and even lower lows. In all honesty, it wasn’t until I had my daughter that I truly made the commitment to get better. She needed a good role model – every girl does. I had to do better. She deserved it. I deserved it, too.

I found my way out through competition. I decided to sign up for a marathon. It gave me a goal to work towards and a sense of accomplishment with each step I took. For a few years I made running my thing – I signed up for a bunch of races and did pretty well for myself, but I didn’t love it (there wasn’t a single race that I ran that the thought of “why the hell am I doing this – I hate running?!” didn’t pass through my mind). And then the most amazing thing happened to me – a friend introduced me to CrossFit.

When I first discovered CrossFit, it was as though a switch went off in my head. It awoke the athlete inside me that I had quelled so long in vanity – and I loved it! I think one of the most beneficial aspects of CrossFit is that it changes your mindset about how you approach a workout. I know we joke a lot about the “elliptical fail,” but in all honesty, how many of us before CrossFit knew any better or worked out for a purpose other than trying to lose weight or keep those fat genes at bay? When you think about it, it is such an unhealthy mentality to have in regards to exercise. But CrossFit is different. Instead of focusing on the calories in/calories out approach, the focus shifts to measurable gains and strength. I could no longer tell you how many calories I burn during a typical workout, but I can tell you what my Fran time is or how much I can deadlift. What’s more, CrossFit has helped me to understand that strong is healthy. Strong is beautiful. (Good) Food nourishes strong.

Years later, (my daughter just turned 7), I feel like I finally have it figured out. With the support of family, friends and the gym community, I have made tremendous strength gains and accomplished things that I had never dreamed to be imaginable for myself. But even still, every time I touch a bar with 95 lbs on it, I am reminded of where I started and how far I’ve come (don’t worry, I don’t cry anymore…except sometimes when I’m doing backsquats).

***

I know you’ve seen a lot of these stories recently, but in honor of Eating Disorders Awareness Week, I thought I would share my own.

The fact is that everybody likely knows somebody suffering from an Eating Disorder – don’t look away, talk to them. Maybe even introduce them to CrossFit, who knows where it may lead.

The NEDA is also promoting a 3 minute screening this week if you think you or a loved one may need some help.  Get Screened: http://nedawareness.org/get-screened

*30 Clean & Jerks (135/95) for time


February 24 – The Pit

IMG_4525
[hr] Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 Toes-to-Bars
800m Run / 1000m row
2 Rope Climbs
50 Double Unders
Cash Out: Max Rep Pull-up


CF Blog February 24

Strength:

FullSizeRender-80

Bench Press
5×2 @85%

Team WOD: “Follow the Leader” Style
Teams of 4 (can do teams of 3)
400m Run
30 T2B
30 Wall Balls (20/14)
30 Burpees
30 KB Swings (1.5/1)
30 One Arm OHWL (1.5/1)
90 Double Unders

*At Go, the first athlete starts the 400m Run. When that athlete has
completed the run, they move on to the Toes 2 Bar, and the second athlete
may begin the Run. This pattern continues, in order, through all of the
movements. No athlete can begin their next station until the athlete ahead
of them is clear from that station. The athlete in front does not have to
wait for anyone behind. A team’s result is the total time for all 4
members to go through the workout.

***

**Because of the Nutrition Seminar on Saturday, February 27th 10am-1230pm
we will only be holding an 8am and 2pm class on this day**

***

Renaissance Periodization Nutrition Seminar

Come learn from RP’s very own Nick Shaw on February 27th at Ultimate
CrossFit in Charlotte, NC from 10am-12:30pm.

The price is ONLY $60 if you sign up before February 20th. After that, the
price goes up to $75.

The seminar will go over long term dieting strategies, short term dieting
strategies, what supplements actually work, how to build your OWN diet,
and an extensive Q&A segment to get any of your nutrition questions
answered in-depth. Be sure to bring a notepad and something to write with!

Renaissance Periodization was founded with the understanding that science
is the surest path to the truth, and in this field, to results. Our
approach is the rigorous application of scientific principles to nutrition
and training. Everything we do is built on a foundation of peer-reviewed
literature and experimentally confirmed theory.

Have you struggled with your diet? New Year’s resolution not going as
planned? Come check out Nick at Ultimate CrossFit for the seminar on
Saturday, February 27th and he will lay out the template that may just
change everything. A template that actually works. Just ask LB what it did
for him.

http://renaissanceperiodization.com/shop/rp-nutrition-seminar/


February 25 – The Pit

IMG_4516
[hr] WoD:  800m Run or 1000m row
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run or 1000m row


February 25 – The Pit

untitled (7)

Hidden NC Locations

Longest married couple in America

AA sues Gogo

#makedinnertimematter

Zika virus

Big Data tracking employee pregnancies

Connect with anyone

Stuck pets

Thing maker

[hr] WoD:  800m Run or 1000m row
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run or 1000m row


CF Blog February 25

Strength: Front Squat
6 @70%
6 @75%
6 @80%
6 @85%WOD: (HQ 2/8/16)

FullSizeRender-81
Three (3) 5 Minute Rounds
0:00-2:00: 400m Run then max rep Double Unders
2:00-3:00 Dumbbell Push Press (35/20)
3:00-4:00 Pull-ups
4:00-5:00 Dumbbell Hang Squat Cleans (35/20)
Rest 5 minutes in btwn rounds

***

***

**Because of the Nutrition Seminar on Saturday, February 27th 10am-1230pm
we will only be holding an 8am and 2pm class on this day**

***

The first workout of the 2016 CrossFit Open gets announced tonight – any guesses?  

We will be doing the Open workouts as part of our regular classes on Saturdays throughout the Open!  If you haven’t registered yet and would like to, it’s not too late – you have until the end of 16.1 to register on the Games site.

***

Alternatively, if you’d like to participate in our in-house, Ultimate CrossFit Team competition for the Open, email Mike (mike@ultimatecrossfit.com) to sign up!


February 26 – Freedom Park

IMG_4498
[hr] WoD:  50 Hip Thrusters
50 Sit ups
50 Dips (on benches at top of stairs)
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work


CF Blog February 26

Strength:

FullSizeRender-82

Snatch
3 @60%
3 @65%
3 @70%
3 @75%
2 @80%

WOD:
10 Rounds
2 Power Snatches @75%
4 Lateral Box Jumps 20”
8 Ball Slams (30/20)
Rest 45 seconds

***

**Because of the Nutrition Seminar on Saturday, February 27th 10am-1230pm
we will only be holding an 8am and 2pm class on this day**

***

The first workout of the 2016 CrossFit Open has been announced! We will be doing the Open workouts as part of our regular classes on Saturdays throughout the Open!

If you are participating in the in-house gym competition, here are your 2016 UCF OPEN COMPETITION TEAMS:

Team Ben:
Jonathan Dudley
Bianca Miller
Derek Anderson
Katie Mantie
Patrick Burkett

Team Chad:
Tom Edsall
Tricia Prestopino
Bo Liu
Brad Lewis
Kim Norton

Team Nick:
Ian Walker
Joseph Colangelo
Seth Wilfong
Bridget Bacon
Danny Bruno

Team Lance:
Brian Foushee
Dale Jones
Kelsey Jones
Magan Johnson
Chris Sheehan

Team Mike:
Sam Fox
Jay Hagerman
Abby Young
John McCardell
Jordan Harris

Team Taylor:
Sarah Sheehan
Dalia Alwasiyah
Chris Pettiglio
Matt Miller
Dominic Davila

Team Katie:
Brian Craver
Lewis Norman
Dave Barszczowski
Patrick West
Reid Young
Bess Crumpton

Team Bill:
Cagney Davis
Theresa Lewis
Allyson Lingerfelt
Mike Kormelink
Eric Yurtkuran

Team Boone:
Ryan Semeniuk
Aaron Hewitt
Kevin Gottehrer
Kara Seeloff
Erin Jedlikowski

Team Mie:
Heather Macdougall
Mallory Heslap
Brian Walsh
Dalissia Burke
Sam Issermoyer
Jess Ard

***

Save the Date:
Fight Club WOD to benefit Leukemia and Lymphoma Society
May 7, 2016

We can all be heroes. Cancer is a a fight that nobody does alone. As Crossfitters we are doing Fight Club WOD together in honor of those people who cannot fight for themselves.

 

 


CF Blog February 27

**Because of the Nutrition Seminar Today from 10am-1230pm
we will only be holding an 8am and 2pm class **

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge

FullSizeRender-83

8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

***

Your 2016 UCF OPEN COMPETITION TEAMS:

Team Ben:
Jonathan Dudley
Bianca Miller
Derek Anderson
Katie Mantie
Patrick Burkett

Team Chad:
Tom Edsall
Tricia Prestopino
Bo Liu
Brad Lewis
Kim Norton

Team Nick:
Ian Walker
Joseph Colangelo
Seth Wilfong
Bridget Bacon
Danny Bruno

Team Lance:
Brian Foushee
Dale Jones
Kelsey Jones
Magan Johnson
Chris Sheehan
Corey Rosensteel

Team Mike:
Sam Fox
Jay Hagerman
Abby Young
John McCardell
Jordan Harris

Team Taylor:
Sarah Sheehan
Dalia Alwasiyah
Chris Pettiglio
Matt Miller
Dominic Davila
Brian Jones

Team Katie:
Brian Craver
Lewis Norman
Dave Barszczowski
Patrick West
Reid Young
Bess Crumpton

Team Bill:
Cagney Davis
Theresa Lewis
Allyson Lingerfelt
Mike Kormelink
Eric Yurtkuran

Team Boone:
Ryan Semeniuk
Aaron Hewitt
Kevin Gottehrer
Kara Seeloff
Erin Jedlikowski

Team Mie:
Heather Macdougall
Mallory Heslap
Brian Walsh
Dalissia Burke
Sam Issermoyer
Jess Ard


CF Blog February 28

WOD: with a 15 minute running clock

FullSizeRender-84

5 minutes to complete:
30 Burpees
25 KB Swings (1.5/1)
20 Abmat Sit-ups
15 Double Unders
10 Thrusters (95/65)

4 minutes to complete:
30 KB Swings (1.5/1)
25 Abmat Sit-ups
20 Double Unders
10 Thrusters (95/65)

3 minutes to complete:
30 Abmat Sit-ups
25 Double Unders
10 Thrusters (95/65)

2 minutes to complete:
30 Double Unders
10 Thrusters (95/65)

1 minute to complete:
10 Thrusters (95/65)


February 29 – The Met

IMG_4315
[hr] WoD1: 50 Tuck Jumps/50 Sit-ups/25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5


CF Blog February 29

Strength

FullSizeRender-85

BS- 6@75%, 4@80%, 4@85%, 2@90%

EMOM 8 mins
Even 8 Bench Press AHAP
Odd 8 KB Swing 2/1.5

Rest 4 Mins

EMOM 8 mins
Even – Max Calories Bike
Odd – Max Double Unders

***

Momma’s Quote of the Week: “Knowledge will give you power, but character respect.”—Bruce Lee

***

Mark your calendars for this year’s Fight Club WOD!

From Joe T:

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

Each of us has our own cancer story, and so I wanted to include our tight knit Crossfit community to fight this damn thing!

I created Fight Club a couple years ago to do our part and have helped raise nearly $10,000 at just S3 alone. This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date:
All gyms: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

More info to come when website is launched!


March 1 – Freedom Park

IMG_4031
[hr] Jog. 100 Squats. Jog. 100 Push-up-to-plank. Jog. 100 Step Ups. Jog. 100 Kayaks.

Note 1: March is going to be a drinking challenge for bootcamp – no, not THAT kind of drinking challenge…. Everyone is to target consumption of at least two liters of water per day (68 ounces). Every. Single. Day.

Note 2: Bootcamp outing scheduled for March 11, Legion Brewery, 6:30pm. And there will be THAT kind of drinking at this function.


CF Blog March 1

IMG_4761
Great Nutrition Seminar this weekend!

Strength
Deadlift – 5@50%, 4@60%, 3@70%,
Working sets – 4×1@80%, 4×1@85%

4 rounds of
8 Deadhang Pullups
12 box jump (24/20)
16 ball slams (30/20)
20 mountain climbers*

*single count

***

If you’ve left any articles of clothing at the gym, please make sure you bring them home this week!  Anything left behind will be donated on March 7!!

***

Great job with week 1 of the Open everyone!  We’ve had a few more additions to our in-house comp.

Here are your updated 2016 UCF OPEN COMPETITION TEAMS:

Team Ben:
Jonathan Dudley
Bianca Miller
Derek Anderson
Katie Mantie
Patrick Burkett

Team Chad:
Tom Edsall
Tricia Prestopino
Bo Liu
Brad Lewis
Kim Norton

Team Nick:
Ian Walker
Joseph Colangelo
Seth Wilfong
Bridget Bacon
Danny Bruno
Jessica Herman

Team Lance:
Brian Foushee
Dale Jones
Kelsey Jones
Magan Johnson
Chris Sheehan
Corey Rosensteel

Team Mike: “The Misfit Toys”
Sam Fox
Jay Hagerman
Abby Young
John McCardell
Jordan Harris
Missy Kutner

Team Taylor:
Sarah Sheehan
Dalia Alwasiyah
Chris Pettiglio
Matt Miller
Dominic Davila
Brian Jones

Team Katie:
Brian Craver
Lewis Norman
Dave Barszczowski
Patrick West
Reid Young
Bess Crumpton

Team Bill:
Cagney Davis
Theresa Lewis
Allyson Lingerfelt
Mike Kormelink
Eric Yurtkuran
Lisa Rentz

Team Boone:
Ryan Semeniuk
Aaron Hewitt
Kevin Gottehrer
Kara Seeloff
Erin Jedlikowski
Wes Palmer

Team Mie:
Heather Macdougall
Mallory Heslap
Brian Walsh
Dalissia Burke
Sam Issermoyer
Jess Ard