Conditioning – 2/2

untitled (4)

Sharks

Netflix

Musicals

Change

Master

War

Intelligent

Anniversary


Buy in – 25 burpees
50-40-30-20-10
– Walking lunges with DB curl
– Cross body mountain climbers
– Double unders
– Sit-ups
Buy out – 25 burpees

Plank Challenge: Max effort left side plank – REST – max effort right side plank

 


CF Blog February 3

Strength:

IMG_1844

Weighted Push-ups 10-10-10-10

WOD:
“Death By Back Squat”
@Bodyweight or ~50-60% of 1RM

Cash Out: Group Stretch


Gym News:

We have new ladies’ sweatshirts on sale – $45 – they are sweet!!

IMG_1804

We will begin selling Kill Cliff later this week!

IMG_3240


Supporting the Grothe Family

Dalissia and Nick have long been a part of our Ultimate family and have been extremely active in the community – supporting every fundraiser and charity along the way. Now they could use a bit of help getting through a difficult time.

Sweet Avayah Mae Grothe was born last week at just 29 weeks – weighing in at 2lbs 11 oz. Nick and Dalissia say that she’s getting stronger every day! However, because of Avayah’s early entrance into the world, she will be in the NICU for 8-10 weeks – meaning Nick and Dalissia will be back and forth from the hospital over the next few months (leaving them little time to think about, let alone prepare meals).

Additionally, Dalissia is recovering from a C-Section while Nick has to return to work…

So, Ultimate family, let’s help lift up this amazing family by providing company, meals (*or Gift Cards to restaurants NEAR the hospital), and the occasional dog walk!

Ways you can help:

Check out the Sign-up genius page here (*if you sign up, please email dalissia78@gmail.com to coordinate times)

***

Saturday:
fullsizerender-2


Bootcamp – 2/3

IMG_8399

5 Rounds
Stair Run
20 wall jumps
Stair Run
20 superplanks
Stair Run
20 sit-ups
Stair Run
20 wall squats

Plank Challenge: Stepping full planks (alternate right leg out the side about a foot and then left leg – 10 per leg) x 3

CF Blog February 3

Strength/Skill:

IMG_1862

Snatch Pull 3-3-3-3-3

WOD: (courtesy of Linchpin)
400m Run
30 Power Snatches (75/55)
400m Run
30 Power Snatches (95/65)
400m Run

***

Are you making sure you are taking enough rest and active recovery days?  Are you getting enough sleep? We love seeing you in the gym, but make sure you’re paying attention to what your body needs – check out this article by Chris Kresser from a few years back:

Why You May Need To Exercise Less

by CHRIS KRESSER
Exercise is a major component of a healthy lifestyle, and the benefits of regular physical activity are well established. When adopting a Paleo lifestyle, modifying your fitness routine to include more high intensity exercise can bring great benefits to energy, body composition, and overall fitness.

However, there are many people who take their physique and physical fitness to an extreme level, particularly in the Paleo community. Certain styles of exercise take the participant to a state of physical exhaustion on a regular basis, which may do more harm than good.

While a consistent, high intensity workout routine may provide some benefits for those people looking to lose body fat and increase their strength and fitness, there is a fine line between training hard and overtraining. While running fast and lifting heavy may be major components of an active Paleo lifestyle, engaging in these physically demanding activities too regularly or too intensely can contribute to many different symptoms of overtraining.

Overtraining goes beyond just excessive “chronic cardio” or too many hours spent at the gym. Certain high-intensity exercise routines may push the body’s stress response too far, leading to a cascade of biochemical responses that can cause serious damage to one’s health in both the short and long term.

While short, intense workouts can be great for inducing fat loss, increasing aerobic capacity, and reducing risk for cardiovascular disease, excessively intense exercise can cause a variety of health problems, especially for those dealing with other concurrent stressors such as autoimmune disease, gut dysbiosis, or adrenal fatigue.

Overtraining has been shown to affect blood levels of important neurotransmitters such as glutamine, dopamine and 5-HTP, which can lead to feelings of depression and chronic fatigue. The stress caused by intense, excessive exercise can negatively affect the hypothalamic-pituitary axis, possibly causing conditions such as hypothyroidism. Hypothyroidism is known to cause depression, weight gain, and digestive disfunction along with a variety of other symptoms. As we know, high stress in general can cause symptoms of hypothyroidism, and the stress caused by excessive, intense exercise is no exception.

read full article here


CF Blog February 4

WOD:

HERO-PaulPena

“Paul Pena”
7 Rounds each for time of:
100m Sprint
19 KB Swings (2/1.5)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

***

Kill Cliffs are ready to sell!

They’re in the mini fridge in the office. Cost is $3.00 per can (you can pay with cash or have your account drafted).

There are 5 different flavors to choose from – all are delicious!!

IMG_3244

***

Check out the Chili Cook-off at Sycamore – Today from 12-3!!!  Raffle prizes, Boem pop-up shop, tons of fun and yummy chili on a cold day!!

fullsizerender-2

 


CF Blog February 5

WOD:

IMG_1875

3 Rounds
400m Run
20 Pull-ups
30 Calorie Row
40 Double Unders

***

 


Bootcamp – 2/6

IMG_8341
[hr]800m run
50 straight leg sit-ups
800m run
50 supermans
800m run
50 flutter kicks
800m run

Plank Challenge: 5 Rounds – 30 sec on/30 sec off full plank with feet on wall

Conditioning – 2/6

IMG_8343
[hr]  AMRAP 25
40 Abmat Sit-ups
40 Calorie Row
80 Double unders
40 DB Thrusters
40 Hand Release Push-ups
80 Double unders
2x Prowler down and back


CF Blog February 6

Strength:

Castro mentioned DBs making an appearance in this year's Open...
Castro mentioned DBs making an appearance in this year’s Open…Back Squat

Back Squat:
4×4 @75%

WOD:
For Time
40 Double Unders*
20 KB Snatches (1.5/1)**
4 Muscle-ups***
30 Double Unders
15 KB Snatches (1.5/1)
3 Muscle-ups
20 Double Unders
10 KB Snatches (1.5/1)
2 Muscle-ups
10 Double Unders
5 KB Snatches (1.5/1)
1 Muscle-up

*3 to 1 singles
**sub DBs
***2 to 1 C2B Pull-ups + Dips

***

Momma’s Quote of the Week: “You need three things to win: discipline, hard work and, before everything maybe, commitment. No one will make it without those three. Sport teaches you that.”—Haile Gebrselassie

***

Kill Cliffs are ready to sell!

They’re in the mini fridge in the office. Cost is $3.00 per can (you can pay with cash or have your account drafted).

There are 5 different flavors to choose from – all are delicious!!

IMG_3244


Conditioning – 2/7

IMG_8331
[hr] Come on out to The Pit to help Kathy get her birthday started right!

“The BC Filthy Fifty” – 50 each
-Box Jumps
-Extreme Jacks
-Jumping pull-ups
-Walking Lunges
-Knees-to-Elbows
-Push-ups
-Mountain Climbers
-DB presses
-Burpees
-Double unders


CF Blog February 7

Strength:

IMG_1916

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

WOD:
3 Rounds
10 Hang Power Cleans (135/95)
15 Bar Facing Burpees
400m Run

***

The 2017 CrossFit Games Open is right around the corner!!  If you’d like to participate in our Intra-Gym Comp, please email Mie!  (Check out all the deets here)

Check out this read from the CrossFit Games site to help with some mental prep before the Open!:

JOINED AT THE HIP CREASE

By Mike Warkentin

Athletes, rely on your coaches in the Open.

REGISTER NOW FOR THE 2017 OPEN

You need to email your coach today about the Open.

Do it now. Before the burpees and in advance of the anxiety, here’s what you need to say while everyone is calm, cool and collected:

Hi, Coach.

The Open is coming, and I’m fired up to participate! I just wanted to let you know that I’m going to listen to everything you say no matter how nervous or excited I am and no matter how competitive I become.

I realize that you have a lifelong fitness plan in place for me, and it goes beyond any single workout—whether it’s in the Open or not.

I hereby promise to:

– Understand that the Open is part of the training plan, not the end of the plan.

– Accept recommended scaling because Rx is not always best.

– Graciously accept a no rep and improve the next rep.

– Accept your decision when I ask about redoing a workout.

– Do my best, be proud of my effort and hold my head high at all times.

– Smile and cheer for my classmates.

Sincerely,

<Your Name Here>

Cut and paste that into an email to your coach and hit “send.” Then register for the Open if you haven’t done so. It’s going to be a great time.

THE BUDDY SYSTEM

Most athletes get a bit tight when competitions come around. A rare few can joke around and rock a cowboy hat at the CrossFit Games, like Sean Sweeney did in 2016.

The rest of us? We get nervous, and we forget to pull up our knee sleeves before the workout starts. Or we suddenly can’t remember if the snatch is “the one where you use a wide grip.” Or we take pre-workout as post-workout and get amped up to run to the car.

Which is why your coach is your best asset—at all times, but especially in the Open. Your coach is invested in you and has been since you started working together. He or she is your confidante and your most trusted adviser. When a workout is announced and you feel your vision tunnel like the Millennium Falcon going into hyperspace, your coach is Chewbacca in the shotgun seat with a map and a furry high-five.

So send the email above right now and get the conversation out of the way. You’ll feel better about it. You don’t have to worry about deadlift bars above your PR, scores you aren’t happy with or a no rep on a double-under. All you have to do is show up, listen to your coach and have confidence that the workout is just another step toward improved fitness. Settle in and prepare to have a really good time participating in the world’s best fitness competition.

Your coach knows you well, and he or she will make the best plan for you.

If you think you’ll struggle with chest-to-bar pull-ups and your coach thinks you’re A-OK to go as prescribed, have some faith and pull for all you’re worth. If the coach tells you to make only one attempt at the heavy bar and then call it a day, try your best and then work with your coach so the “heavy bar” is the light one next year. If your coach recommends you redo a workout because it clearly wasn’t your best effort, do it. But if he or she suggests one attempt would be better, move on to the next challenge.

If your coach tells you to chill out and smile, do that immediately. In fact, do it anyway.

In every class at your CrossFit gym, you work with your coach to improve your fitness.

So don’t change a thing before the Open, during the Open or after the Open.


Bootcamp – 2/8

IMG_8372
[hr] 4x7min AMRAPS
Partner One: 200m Run
Partner Two: (1) Sit-ups, (2) Bicycles, (3) Yard Sales (4) Plank

Plank Challenge: 3 Rounds – 1 min on/1 min off forearm plank

Conditioning – 2/8

IMG_8259
[hr]  800m run
80 kettlebell swings (1.5/1)
60 overhead walking lunges (45/25)
40 ball slams (30/20)
20 burpee box jumps (24/20)
800m run

Cashout: 3×10 GHD and back extensions OR 3×10 ab rollers

CF Blog February 8

Strength:

IMG_1924

Press
5 @60%
3 @75%
1 @85%

Partner WOD: (from 6/26/14)
“Dale & Brennan”
5 Rounds
40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 T2B

*one person working at a time, split reps as needed.

***

For those who may be interested, CF South End is hosting a Competition to benefit Cystic Fibrosis – check out the deets below:

https://www.eventbrite.com/e/south-end-showdown-for-cystic-fibrosis-tickets-31289098536

This is the first annual South End Showdown for Cystic Fibrosis. This will be a partner workout for all skill levels.

Competition Type: Partner Competition.

Team Types: All Male, All Female, and Coed Teams of 2 are all welcome to compete; RX and Scaled Division

WOD:

AMRAP 20 Minutes:
RX:
****Only one person working at a time****
30 Box Jumps or Step Ups: (24-inch Box Same for Both Genders)
30 Kettlebell Swings Overhead (53 lb. Men’s / 35 lb. Women’s)
30 Ground to Overhead (135 Men’s/ 95 Women’s)
30 Bar Over Burpees

AMRAP 20 Minutes:
Scaled:
****Only one person working at a time****
30 Steps Ups or Box Jumps (20-inch Box Same for Both Genders)
30 Kettlebell Swings to Eye Level (35 lb. Men’s / 20 lb. Women’s)
30 Ground to Overhead Plate (45 lb. Bumper Plate)
30 Burpees

Date: Saturday, February 18
Registration @ 10am
Competition begins @ 10:30am sharp for first heat

Prizes: 1st, 2nd, 3rd for all RX and 1st in each scaled plus a prize for best dressed team.

Final Registration Date: Friday, February 17th 12pm

Fees: $40 per team

Questions: Benjaminellis123@gmail.com

DONT WANT TO COMPETE?: We are looking for volunteers and judges!! Please visit our Competition Webpage to sign-up!!


Conditioning – 2/9

untitled

Totem

Robots

Gentrification

Uncomfortable

Poverty

Crack

Robot

17 hours

Slaughterhouse

[hr] Every 3 minutes for 15 minutes:
-15/12 calories on bike
-12 balls slams
– 9 push-ups
*hold bottom of a squat or handstand hold in the remaining time (if any) after you finish the round
——–1 minute rest———
Every 5 minutes for 15 minutes:
15 kettlebell swings (1.5/1)
15 pull-ups
15 DB thrusters (35/25)
15 wall balls (20/14)
15 SDHP (1.5/1)
*hold a hollow rock in the remaining time (if any) after you finish the round

Plank Challenge: Side full plank with knee crunches (10 per side x 3)

CF Blog February 9

Strength:

#tbt
#tbt

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
1×3 @70%
Working sets:
5×3 @75%

WOD: (from 3/3/14)
AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams (30/20)

 

***

Announcing the 2017 CrossFit Games Open…Ultimate style!!

Read on to see what Coach Mie has in store for this year :):

2017 Intra-Gym Open – Team Competition

The CrossFit Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Ultimate CrossFit will be hosting our second Intra-Gym Open Competition since last year was such a success!!!

We see you guys working hard in the gym day in and day out. Think you’re not ready? You still have more than four weeks until the Open to get your snatch technique cleaned up or get your first muscle up. The Open gives you a great incentive to train and have a friendly competition with your friends at the gym!

Sign-ups run through February 16, 2017 (sign-ups will close one week before the Open begins)

If you’re interested in signing up, please email Mie at Yoshidragonaga@gmail.com with the following info:

Name
RX’d or Scaled
Interest in becoming a team captain? (The selection of captain is not dependent on your status at the gym (coaches) or athletic ability)
Payment method. Cash, check (made out to Ultimate CrossFit), or draft from account.
Cost – $20

*10% of the registration fees will be donated to the charity of the winning team’s choice! The gym will match this amount!!!

*Registration for the CrossFit Open on the Games site is not required for this competition

*Open to all current Ultimate CrossFit members

*Prizes will be awarded to the top 3 teams (prizes to be determined)

Schedule

17.1: Feb 25
17.2: March 4
17.3: March 11
17.4: March 18
17.5: March 25

The Open WODs are announced on Thursdays at 8pm on the CrossFit Games site. We will be holding the workouts on Saturdays as the WOD at the gym. Workouts can also be completed on Friday during Open Gym, Saturday during class, and Sunday during Open gym.

Following the last Open Workout on Saturday, March 25th, Ultimate CrossFit will be holding Award ceremony/BBQ party at the gym!!!

***

Supporting the Grothe Family

Dalissia and Nick have long been a part of our Ultimate family and have been extremely active in the community – supporting every fundraiser and charity along the way. Now they could use a bit of help getting through a difficult time.

Sweet Avayah Mae Grothe was born a couple of weeks ago at just 29 weeks – weighing in at 2lbs 11 oz. Nick and Dalissia say that she’s getting stronger every day! However, because of Avayah’s early entrance into the world, she will be in the NICU for 8-10 weeks – meaning Nick and Dalissia will be back and forth from the hospital over the next few months (leaving them little time to think about, let alone prepare meals).

Additionally, Dalissia is recovering from a C-Section while Nick has to return to work…

So, Ultimate family, let’s help lift up this amazing family by providing company, meals (*or Gift Cards to restaurants NEAR the hospital), and the occasional dog walk!

Ways you can help:

Check out the Sign-up genius page here (*if you sign up, please email dalissia78@gmail.com to coordinate times)


Bootcamp – 2/10

IMG_8216
[hr] WoD 1: 21 to 3 jumping squats  and burpees

WoD 2: 21 to 3 bar rows and dips
Plank Challenge: 3×10 per side full plank hip dips

CF Blog February 10

Strength:

IMG_1955

Hang Snatch + Snatch
5×2 @~70-75%

WOD:
10-1 KB Swings (2/1.5)
100m Sprint

*10 kb swings, 100m sprint, 9 kb swings, 100m sprint…

***

For those who may be interested, CF South End is hosting a Competition to benefit Cystic Fibrosis – check out the deets below:

https://www.eventbrite.com/e/south-end-showdown-for-cystic-fibrosis-tickets-31289098536

This is the first annual South End Showdown for Cystic Fibrosis. This will be a partner workout for all skill levels.

Competition Type: Partner Competition.

Team Types: All Male, All Female, and Coed Teams of 2 are all welcome to compete; RX and Scaled Division

WOD:

AMRAP 20 Minutes:
RX:
****Only one person working at a time****
30 Box Jumps or Step Ups: (24-inch Box Same for Both Genders)
30 Kettlebell Swings Overhead (53 lb. Men’s / 35 lb. Women’s)
30 Ground to Overhead (135 Men’s/ 95 Women’s)
30 Bar Over Burpees

AMRAP 20 Minutes:
Scaled:
****Only one person working at a time****
30 Steps Ups or Box Jumps (20-inch Box Same for Both Genders)
30 Kettlebell Swings to Eye Level (35 lb. Men’s / 20 lb. Women’s)
30 Ground to Overhead Plate (45 lb. Bumper Plate)
30 Burpees

Date: Saturday, February 18
Registration @ 10am
Competition begins @ 10:30am sharp for first heat

Prizes: 1st, 2nd, 3rd for all RX and 1st in each scaled plus a prize for best dressed team.

Final Registration Date: Friday, February 17th 12pm

Fees: $40 per team

Questions: Benjaminellis123@gmail.com

DONT WANT TO COMPETE?: We are looking for volunteers and judges!! Please visit our Competition Webpage to sign-up!!


CF Blog February 11

WOD: (from 6/26/16)

IMG_7054

800m Run
30 Wall Balls (20/14)
30 Burpees
30 KB Swings (1.5/1)
500m Row
30 Air Squats
30 Abmat Sit-ups
30 Pull-ups
800m Row

***

Food for thought from Cato-Unbound:

Unintended Consequences, Special Interests, and Our Problem with Sugar

By Gary Taubes

Forty years ago this month, January 1977, the federal government entered the business of giving dietary advice, first with a Congressional report released by George McGovern’s bipartisan Select Committee on Hunger and Human Needs, which in turn prompted the first Dietary Guidelines from the U.S. Department of Agriculture.

With the perfect acuity of hindsight, two stories from those initiatives bear recalling. The first involves McGovern’s report, Dietary Goals for Americans, which was primarily controversial for its recommendation that Americans should reduce the fat content of their diets and compensate with more carbohydrates. After releasing the report, McGovern’s committee held a series of hearings to deal with the backlash, both from scientists and industry. While McGovern, his colleagues, and their committee staff may have all hoped the guidelines would lead to a nation eating, perhaps, as Michael Pollan would later memorably put it, (whole) food, “mostly plants and not too much,” that would not be the case. Hence story number one is about the dangers of unintended consequences.

The Committee’s staff director later told me a story of how he got an inkling of what would eventually happen. As he recalled it, an economist pulled him aside after one of the hearings and gave him a lesson on market disincentives to healthy eating: ”He said if you create a new market with a brand-new manufactured food, give it a brand-new fancy name, put a big advertising budget behind it, you can have a market all to yourself and force your competitors to catch up. You can’t do that with fruits and vegetables. It’s harder to differentiate an apple from an apple.”

And this is indeed what happened. Supermarkets became full of low-fat food products—“foodlike substances,” to borrow again from Pollan—all with implicit or explicit health claims that they would lower cholesterol and bestow a longer and healthier life. Many of these products replaced fat with some variant of the 50-50 combination of glucose and fructose that makes up what we think of as sugar—most notably, high fructose corn syrup, which had just recently entered the food supply. While this transition was occurring, our nation and the world also experienced unprecedented increases in the prevalence of obesity and diabetes, raising the question of whether these two phenomena are causally related.

This brings us to story number two. McGovern’s Dietary Goals prompted Carol Foreman, an assistant secretary of agriculture appointed by President Jimmy Carter, to begin the process of codifying the goals as official government policy. As Foreman later told me, she was aware of scientific controversy on the nature of a healthy diet, but she believed that sufficient consensus existed to provide at least provisional recommendations. “Tell us what you know and tell us it’s not the final answer,” Foreman says would tell nutrition researchers at the time; “tell [us] what your best sense of the data is right now.”

The “best sense of the data,” however, will always depend on who is asked. And therein lies what may be the second problem with the last forty years of dietary guidance in the United States: The existence of a controversy in science implies that uncertainty exists about whether the consensus is correct. Clearly in the 1970s, the majority opinion among nutrition authorities was that dietary fat, particularly saturated fat, caused heart disease, and so probably diabetes and obesity as well. The three disorders are highly associated, suggesting a common cause. Since then, the dietary fat hypothesis has repeatedly failed confirmation in clinical trials, but the strong suspicion remains that fat consumption should be limited; it’s still a foundational assumption about the nature of a healthy diet, if not among public health authorities then among the public whose diet they have been trying to hard to influence.

continue reading…


CF Blog February 12

WOD:

IMG_1945

5 Rounds
300m Row
5 Curtis P’s (95/65)
10 Supine Ring Rows
10 GHD Sit-ups

*1 Curtis P = power clean, lunge (r), lunge (l), push press


Bootcamp – 2/13

IMG_8186
[hr] Tabata
– extreme jacks
– yard sales
– burpees
– boomerangs
– jump rope

Plank Challenge: Spinal balance full plank (opposite leg and arm lift – either on knees or toes) – 3×10

Conditioning – 2/13

IMG_8203
[hr]  400m run
10 burpees
20 jumping lunges
400m run
10 burpees
20 plyo push-ups
400m run
10 burpees
20 DB thrusters
400m run
10 burpees
20 pull-ups
400m run
10 burpees
20 GHD sit-ups
400m run


CF Blog February 13

Strength:

Coach Mie - ready for Valentine's Day ;)
Coach Mie – ready for Valentine’s Day 😉

Front Squat 3×5
@80% of your Back Squat weight from last week or ~ 70% of your FS 1RM

WOD:
5 Rounds
400m Run
Max Rep Push Presses (135/95)
*Rest 1 min after each round

***

Momma’s Quote of the Week: “When someone shows you who they are, believe them the first time.”—Maya Angelou

***

Quick tip from T-Nation:

Tip: The Protein Solution

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

by Chris Shugart
It’s called the Holy Grail of physique transformation: building muscle and losing fat at the same time. Many say it’s impossible. So researchers at McMaster University conducted a rigorous study to shed some light on the debate.

The Study
Researchers put 40 chubby young men on a 4-week diet and exercise program. The diet was very strict. All the subjects consumed about 40 percent fewer calories than they needed to maintain their current weight. They trained with weights and did HIIT (high intensity interval training) six days per week.

While all of them had their calories slashed, half of the subjects were fed more protein than the other half. The lower protein group consumed 1.2 grams per kilogram per day. The higher protein group had 2.4 grams per kilogram per day.

The Results
Both groups lost fat. No surprise there. But the higher protein group lost more fat, 10.5 pounds, compared to the lower protein group, who lost an average of 8 pounds. Pretty significant since we’re only talking about 4 weeks here. That would be 15 pounds more fat loss over 6 months.

And now it gets really interesting. The group that got to eat more protein built some muscle during the study (about 2.5 pounds). The lower protein group didn’t lose any muscle, but didn’t add any either.

read full article here…


Conditioning – 2/14

IMG_8209
[hr] 750m Row
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
35 Box Jumps (24/20)
35 DB Push Presses (35/25)
35 KB Swings
750m Row

Plank Challenge: 5×10 full plank skier jumps

CF Blog February 14

Strength:

IMG_1988

Deficit Deadlift
1×3 @50%
2×3 @60%
2×3 @70%

WOD:
7 Rounds
10 Wall Balls (20/14)
7 Deadlifts (225/155)
2 Muscle-ups*

*2 CTB + 2 Dips

Cash Out:
2 rounds
10 Get-up Sit-ups* (5 ea. side)
25 Banded GMs
25 Weighted Sit-ups (plate or Ball)

*partial TGU – up to elbow or hand and back down again.

***

Announcing the 2017 CrossFit Games Open…Ultimate style!!

2017 Intra-Gym Open – Team Competition

The CrossFit Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Ultimate CrossFit will be hosting our second Intra-Gym Open Competition since last year was such a success!!!

We see you guys working hard in the gym day in and day out. Think you’re not ready? You still have more than four weeks until the Open to get your snatch technique cleaned up or get your first muscle up. The Open gives you a great incentive to train and have a friendly competition with your friends at the gym!

Sign-ups run through February 16, 2017 (that’s THIS THURSDAY!)

If you’re interested in signing up, please email Mie at Yoshidragonaga@gmail.com with the following info:

  • Name
  • RX’d or Scaled
  • Interest in becoming a team captain? (The selection of captain is not dependent on your status at the gym (coaches) or athletic ability)
  • Payment method. Cash, check (made out to Ultimate CrossFit), or draft from account.
  • Cost – $20

*10% of the registration fees will be donated to the charity of the winning team’s choice! The gym will match this amount!!!

*Registration for the CrossFit Open on the Games site is not required for this competition

*Open to all current Ultimate CrossFit members

*Prizes will be awarded to the top 3 teams (prizes to be determined)

Schedule

17.1: Feb 25
17.2: March 4
17.3: March 11
17.4: March 18
17.5: March 25

The Open WODs are announced on Thursdays at 8pm on the CrossFit Games site. We will be holding the workouts on Saturdays as the WOD at the gym. Workouts can also be completed on Friday during Open Gym, Saturday during class, and Sunday during Open gym.

Following the last Open Workout on Saturday, March 25th, Ultimate CrossFit will be holding Award ceremony/BBQ party at the gym!!!


Bootcamp – 2/15

IMG_8216
[hr] WoD 1: Reverse Cindy w/ Hill Sprint every 3 Rounds – AMRAP 20min
15 Squats
10 HR Push-ups
5 Bar Rows

WoD 2: 5x100m sprints
Plank Challenge: Max effort full plank

Conditioning – 2/15

IMG_8244
[hr]  Partners* each complete:
400m Run + 25 OHWL
400m Run + 50 Squats
400m Run + 75 Sit-ups
400m Run + 100 Mountain Climbers

*Partner 1 runs while Partner 2 completes the task then switch.

CF Blog February 15

Strength:

IMG_1995

Bench Press 5-5-5

Partner WOD:
100 Burpee Box Jumps 20″
100 KB Swings (1.5/1)
100 Abmat Sit-ups
100 Ball Slams (30/20)

*at 3, 2, 1, go… Partner (A) will start with the burpee box jumps and Partner (B) will start with a 200m run. When Partner (B) gets back in from the run they will pick up where Partner (A) left off and Partner (A) will go out for a 200m run. Continue in this fashion until all reps are completed.

***

From our friends at The Good Kitchen (formerly modPALEO)

Paleo Magazine Contest

We are super-pumped to be nominated for the Paleo Magazine 5th Annual “Best Of” Awards!

We have been nominated for “Best Meal Delivery.” We’d love to get your vote. Click thru to open the voting portal. We’re on Page 2. You can vote for as many categories as you’d like. You can use as many email addresses as you’d like. You can tell as many friends and family as you’d like.

You know what we mean and you know what to do…

Go Vote!!

The Good Kitchen , modPALEO

***

Sign-up for the 2017 Ultimate CrossFit Intra-Gym Open by tomorrow!!!  Deets here


Conditioning – 2/16

heart

Divided

Time management

Eminem

Infinity war

Give up; be successful

Dark origins

Tidy town

Rolfing

Theory of Competitive Advantage

[hr] 3×5 Turkish Get-ups

WoD: AMRAP 20
1 Rope Climb
10 Wall Balls
20 Situps
400m Run
Plank Challenge: 3×10 per side rolling side forearm plank

CF Blog February 16

Strength/Skill:

FullSizeRender-2

Barbell Overhead Walking Lunges 4×5 (ea. leg)
aka 10-10-10-10

WOD: “Josh” (from 5/12/16)
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups

Josh
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

***

Today is the last day to register for our 2017 Intra-gym Ultimate CrossFit Open Competition!!  Please email Mie if you’re interested!!
*note – this deadline is for gym comp only.  You can register for the Open online at crossfitgames.com through the end of the first week of the open


Bootcamp – 2/17

IMG_8245
[hr]200m
400m
800m
1000m
800m
400m
200m
– rest two minutes between rounds

Plank Challenge: 3×10 Rocking forearm plank

CF Blog February 17

Strength/Skill:

IMG_2023-1

Clean Pull 3-3-3-3-3

WOD:
AMRAP 15
1000m Row
30 Power Cleans (135/95)
50 Burpees

***

Since we’re all about the heart this week, check out this read from T-Nation regarding heart health:

Strong Hearts and Big Fat Lies

The Truth About Cholesterol, Fat, and Heart Attacks
by TC Luoma

Totally Freaked Out
A friend of mine recently underwent the grand kabuki of heart surgeries, the quintuple bypass. Amazingly, he didn’t have any of the traditional risk factors. His blood pressure was normal, as was his cholesterol. He didn’t smoke, eat a high fat diet, or have high iron levels. He hadn’t had a heart attack or, for that matter, any symptoms at all.

Nope, his blockages had been diagnosed during a stress test and a subsequent heart catherization. The blockages, he was told, could dislodge at any moment and totally clog up his arterial plumbing, just as deftly and efficiently as if you’d dropped an Idaho potato into the toilet and tried to flush it.

He’s fine now, but his doctors have given him some puzzling and often contradictory advice that prompted me to start digging, terrier-like, into cardiology. What I’ve found has got me totally freaked out. Among the things I’ve read is an inadvertently scary book titled, “Open Heart,” by Jay Neugeboren.

The Cholesterol Boogieman
Neugeboren, an apparently healthy man in his early sixties with no overt risk factors associated with heart disease, underwent major heart surgery after being repeatedly misdiagnosed. He too received a quintuple bypass. Luckily, he had four childhood friends, all doctors, who advised him and took care of him.

Given his near death experience, he began researching heart disease and unearthed mountains of disturbing information. Consider first the issue of cholesterol: More than a third of individuals who have heart attacks have normal cholesterol.

And if you look at all the studies, you’ll find no evidence that lowering cholesterol prolongs life. Disturbingly, there’s a consistent and mysterious increase in deaths from other causes when you reduce cholesterol. And, get this, once you drop cholesterol below 180 mg/dl, the death rate also increases.

Yet every two years, experts from around the world meet and decide that the normal and accepted cholesterol level is invariably lower than it was at the last meeting – without having any solid evidence to back it up.

Regardless of this lack of evidence, the cholesterol boogieman lives on. By the early 1970’s, each biochemical step of the chain from dietary fat to cholesterol to heart disease had been mapped out, but the legitimacy of the claim as a whole has never been proven.

The closest they’ve come is through a study in 1991 funded by the US Surgeon’s Office. They determined that if Americans cut the amount of saturated fat they ingested, they could delay 42,000 deaths each year. That means that if a woman who avoided saturated fat her entire life – who otherwise might have died on her 65th birthday – might live an additional two weeks.

Two weeks isn’t long, but it might at least allow her to live long enough to find out if Billy, Biff, or Todd is the father of Ashley or Bree’s daughter on her favorite soap.

Even so, the role saturated fat plays in heart disease is controversial. Other factors may be involved.

Cholesterol
There Are Lies… Then There Are Statistics
So where did the cholesterol myth originate? You probably need to look no further than the drug companies that manufacture cholesterol drugs.

A recent study involving the cholesterol-lowering drug cholestryamine (Questran) and 1900 patients found that out of those taking the drug, only 30 had a fatal heart attack. And the number of those not taking the drug that had fatal heart attacks? Thirty-eight.

Statistically, that means the cholestryamine, over a course of seven years, reduced the chances of having a fatal heart attack by less than half a percent. However, the drug company interpreting the tests found it preferable to say that cholestryamine reduced the chances of dying from a heart attack by 25%.

Sure, eight fewer deaths out of a total of 38 patient is indeed 25%. As they say, there are lies… and then there are statistics.

But even if cholesterol does lead to severe blockages, these blockages cause at most three out of every ten heart attacks. While doctors almost across the board used to believe that heart attacks were caused by a build up of plaque that would eventually rupture and cause blockages, that isn’t necessarily the case anymore.

So What Does Cause Heart Attacks?
It seems that if you combine all known risk factors such as wrong kinds of fat in the diet, cholesterol, smoking, high blood pressure, markers for inflammation, and diabetes, they explain only half the risk of developing atherosclerosis.

The answer most often given to explain this conundrum is that it’s likely genetic, which, according to Dr. Rich Helfant, a cardiologist, is another way of saying, “We don’t know why these things happen.”

A relatively recent path of research points at another possible cause: hormone balance. A 2014 article from the Journal of the American Heart Association compiled the results of 100 testosterone studies and found that low testosterone was associated with higher rates of cardiovascular disease and higher rates of mortality in general. Additionally, the severity of the disease correlated with the degree of testosterone deficiency.

Estrogen levels, too, are important in men. When researchers monitored the estrogen levels of 501 men with chronic heart failure, men with estradiol (the most “potent” form of estrogen) in the normal range (between 21.80 pg/ml and 30.11 pg/ml) had the fewest deaths during a three-year period.

Men with the highest levels (above 37.99) had 133 percent more deaths during the same period. However, the men with the lowest estrogen levels (below 12.90) fared the worst as they experienced 317% more deaths.

Clearly, estrogen levels play a big part in the health of your ticker, in addition to the health of a whole lot of body parts, body systems, and body functions.

5 Different Doctors, 5 Different Diagnoses
Still, there’s got to be more to it than having optimal testosterone and estrogen levels. There’s also the problem of diagnosis itself. “Put a patient with even the slightest set of maladies in front of five doctors, and you might get five different diagnoses, five different prognoses, and five different recommendations for treatment,” explains Dr. Helfant.

A 1997 study involving 453 recent medical school graduates found that more than 20 percent of the time, the grads couldn’t identify common heart problems with a stethoscope. While that might not sound that bad, given that the lay public probably considers the stethoscope archaic, this simple tool can be incredibly valuable in diagnosing heart problems.

While we seem to hold more technical diagnostic tools in high regard, the truth is much different. Neugeboren cites a British study that found that 75 percent of information leading to a correct diagnosis comes from detailed patient history; 10 percent comes from physical exam; 5 percent comes from routine tests; 5 percent comes from invasive tests; and 5 percent of the time no answers are found.

This epidemic lack of diagnostic success might not be as dire as it sounds because the clinical trials that evaluate ways of treating heart disease are often inconclusive. However, one way this diagnostic ineptitude really is dire is because regardless of whether a doctor recommends bypass surgery, angioplasty, drug therapy, or beating-heart surgery, the results are usually the same.

The sobering fact is that even if a patient receives what the consensus considers to be optimal care and treatment, there’s less than a 50 percent chance that the patient will live longer than he or she would have without the treatment.

 

Read full article here…


CF Blog February 18

WOD: “Cameron”

FullSizeRender-3

50 Walking Lunges
25 CTB Pull-ups
50 Box Jumps (24/20)
25 Triple Unders*
50 Back Extensions
25 Ring Dips
50 K2E
25 Wall Ball (2 for 1)s (20/14)
50 Abmat Sit-ups
5 Rope Climbs

*75 Double Unders

***

Hero_Cameron
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.


CF Blog February 19

WOD: “Tabata”

FullSizeRender-5

Sledgehammer Strikes
Lateral Plyo Skier Hops
Push-ups
KB Swings


Bootcamp – 2/20

IMG_8339
[hr]  PT Test: Max effort 800m Run
1min – Pushups, Situps, Dips, Squats
2min – Burpees, Plank

Plank Challenge: 5 Rounds – 30 sec on/30 sec off one arm full plank (can be done on knees)

Conditioning – 2/20

IMG_8334
[hr] AMRAP 25
1000m Row
800m Run
40 Calories on Assault Bike
30 Burpees
20 Pull-ups


CF Blog February 20

Strength:

IMG_7242

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×2 @80%

WOD: (courtesy of Linchpin)
AMRAP 10
10 Calorie Row
10 T2B
10 Push Presses (115/80)

Group Stretch/Foam Roll

***

Momma’s Quote of the Week: “Attitude is a little thing that makes a big difference.”—Winston Churchill

*

Announcing the format of the UCF Intra-gym Open and TEAMS!!

This is a team competition.
Points will be awarded for Open WOD performance, participation, and other activities (see “Points” for more details). The top three teams with the highest total points at the end of five weeks will win prizes (Prizes will be announced on the morning of Open WOD 17.1 Saturday Feb 25th)

We will be holding the workouts on Saturdays as the WOD at the gym. Workouts can also be completed on Friday during open gym, Saturday during class, and Sunday during open gym. The workout must be done at Ultimate CrossFit.

***If you are going to be doing the Open workout during open gym time, you will need to arrange a judge to count your reps and record your score.

You must complete the Open workout each week with a judge and use the score sheet provided by the gym. The score sheet must be signed by the athlete and the judge. Please place the completed score sheet in the envelope marked “Intra Gym Open – Score sheet” in the trainer’s office (it will be pinned up on the cork board next to the door). You may do the Open WOD as many time as you wish. We will take the best score. The team captains will collect all the scores from their team members and email them to Mie (yoshidragonaga@gmail.com) by the end of the day on Monday. Scores not submitted by the end of the day on Monday will not count.

***Judge: Can be a UCF coach or anyone from the gym who is participating in the Open WOD. They must have a full understanding of the WOD & movement standards.

*** All athletes competing should watch the WOD announcement and movement standard video each week to familiarize themselves with the standards/rules of the WOD.

***Captains: Please remember that the captains are there to help you motivate, organize the teams, and submit the scores each week. They are not your coach, so if you need help with coaching, please seek out one of the coaches.

Points:

Points will be awarded to the top 10 men and the top 5 women from the Rx’d division and the top scaled man and the top 3 women from the scaled division each week. The number of people to earn points varies based on the number of people signed up in each division. The Rx’d points will be
weighed more than the scaled points.

***The tie breaker method from the Games will be utilized when needed. If a tie breaker time is not recorded on the score sheet, the athlete with the tie breaker time will always place before the athlete without a tie breaker time.

**The Rx’d athletes may scale the WOD as needed, and we strongly encourage scaled athletes to Rx the workouts that they are able to Rx. Honor code is in effect.

A team can also earn additional points for:

  • Participation – Each week that everyone on the team completes/submits the WOD score, they receive an additional 5 points/week.
  • Team spirit – 10 points for printing team shirts/gear
  • Social media – 1 point/week/person for posting about the gym open/WOD on instagram/facebook/twitter and tagging @ultcrossfit and using the hashtags, #ultimatecrossfit #2017UCFgymopen #cltfitness 2 points if they are extremely funny!
  • Mini fitness challenge – Will be announced on Friday each week on the blog. The top 3 male and female will each receive 3 (1st), 2 (2nd), and 1(3rd) points
  • Other – Keep your eyes out for other ways to earn points!

*

Teams:

Team 1:
Bridget Bacon (Captain)
Lisa Rentz
Bill Davis
Roger Moore
Wes Palmer
Kerry Aguas

Team 2:
Brad Lewis (Captain)
Mallory Heslap
Chris Pettiglio
Jay Hagerman
Chris Sheehan
Shalee Woody

Team 3:
Aaron Hewitt (Captain)
Mary Mathews
EY
Missy Kutner
Kevin Gotthehrer
Mian Wang

Team 4:
Tricia Prestopino (Captain)
Sam Fox
Bo Liu
Sam Issermoyer
Lewis Norman
Allyson Cochran
Brian Walsh

Team 5:
Reid Young (Captain)
Jonathan Dudley
Lauren Dobbin
Erin Jedlikowski
DA
Michelle Matthews
Peter Nastasi

Team 6:
Zach Bowman (Captain)
Jessica Herman
Matt Miller
Angela Darket
Danny Bruno
Tara Witt
Patrick Burkett

Team 7:
Sean Brinza (Captain)
Kara Seeloff
Steve Cozzolongo
Brian Jones
Andrew Hallam
Kimberly Spatola
Caitlin Fessler

Team 8:
Katie Wachtler (Captain)
William Curran
Jordan Ricci
Bess Crumpton
Ian Walker
Kelsey Jones
Abby Young


Conditioning – 2/21

IMG_8324
[hr] AMRAP 30
800m run
1/2 mile on Airdyne
2x Prowler (down/back = 1)

Plank Challenge: 3×10 (per side) full side plank with foot taps front and back

CF Blog February 21

Strength:

IMG_2111

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

WOD:
EMOM 25
Min 1: 20 Ball Slams (30/20)
Min 2: 40 Sec Plank Hold
Min 3: 20 KB Swings (1.5/1)
Min 4: 15 KB Goblet Reverse Lunges
Min 5: Rest

***

Announcing the format of the UCF Intra-gym Open and TEAMS!!

This is a team competition.
Points will be awarded for Open WOD performance, participation, and other activities (see “Points” for more details). The top three teams with the highest total points at the end of five weeks will win prizes (Prizes will be announced on the morning of Open WOD 17.1 Saturday Feb 25th)

We will be holding the workouts on Saturdays as the WOD at the gym. Workouts can also be completed on Friday during open gym, Saturday during class, and Sunday during open gym. The workout must be done at Ultimate CrossFit.

***If you are going to be doing the Open workout during open gym time, you will need to arrange a judge to count your reps and record your score.

You must complete the Open workout each week with a judge and use the score sheet provided by the gym. The score sheet must be signed by the athlete and the judge. Please place the completed score sheet in the envelope marked “Intra Gym Open – Score sheet” in the trainer’s office (it will be pinned up on the cork board next to the door). You may do the Open WOD as many time as you wish. We will take the best score. The team captains will collect all the scores from their team members and email them to Mie (yoshidragonaga@gmail.com) by the end of the day on Monday. Scores not submitted by the end of the day on Monday will not count.

***Judge: Can be a UCF coach or anyone from the gym who is participating in the Open WOD. They must have a full understanding of the WOD & movement standards.

*** All athletes competing should watch the WOD announcement and movement standard video each week to familiarize themselves with the standards/rules of the WOD.

***Captains: Please remember that the captains are there to help you motivate, organize the teams, and submit the scores each week. They are not your coach, so if you need help with coaching, please seek out one of the coaches.

Points:

Points will be awarded to the top 10 men and the top 5 women from the Rx’d division and the top scaled man and the top 3 women from the scaled division each week. The number of people to earn points varies based on the number of people signed up in each division. The Rx’d points will be
weighed more than the scaled points.

***The tie breaker method from the Games will be utilized when needed. If a tie breaker time is not recorded on the score sheet, the athlete with the tie breaker time will always place before the athlete without a tie breaker time.

**The Rx’d athletes may scale the WOD as needed, and we strongly encourage scaled athletes to Rx the workouts that they are able to Rx. Honor code is in effect.

A team can also earn additional points for:

  • Participation – Each week that everyone on the team completes/submits the WOD score, they receive an additional 5 points/week.
  • Team spirit – 10 points for printing team shirts/gear
  • Social media – 1 point/week/person for posting about the gym open/WOD on instagram/facebook/twitter and tagging @ultcrossfit and using the hashtags, #ultimatecrossfit #2017UCFgymopen #cltfitness 2 points if they are extremely funny!
  • Mini fitness challenge – Will be announced on Friday each week on the blog. The top 3 male and female will each receive 3 (1st), 2 (2nd), and 1(3rd) points
  • Other – Keep your eyes out for other ways to earn points!
    *

Teams:

Team 1:
Bridget Bacon (Captain)
Lisa Rentz
Bill Davis
Roger Moore
Wes Palmer
Kerry Aguas

Team 2:
Brad Lewis (Captain)
Mallory Heslap
Chris Pettiglio
Jay Hagerman
Chris Sheehan
Shalee Woody

Team 3:
Aaron Hewitt (Captain)
Mary Mathews
EY
Missy Kutner
Kevin Gotthehrer
Mian Wang

Team 4:
Tricia Prestopino (Captain)
Sam Fox
Bo Liu
Sam Issermoyer
Lewis Norman
Allyson Cochran
Brian Walsh

Team 5:
Reid Young (Captain)
Jonathan Dudley
Lauren Dobbin
Erin Jedlikowski
DA
Michelle Matthews
Peter Nastasi

Team 6:
Zach Bowman (Captain)
Jessica Herman
Matt Miller
Angela Darket
Danny Bruno
Tara Witt
Patrick Burkett

Team 7:
Sean Brinza (Captain)
Kara Seeloff
Steve Cozzolongo
Brian Jones
Andrew Hallam
Kimberly Spatola
Caitlin Fessler

Team 8:
Katie Wachtler (Captain)
William Curran
Jordan Ricci
Bess Crumpton
Ian Walker
Kelsey Jones
Abby Young


Bootcamp – 2/22

IMG_8323
[hr] WoD 1:  6 Rounds: 20m Bear Crawl + 20 lunges + 20 bicycles + 20m Crab Walk

WoD 2: Hill Sprints X 6
Plank Challenge: 3×10 Airplane Full Plank with push-up between left and right side (5 push-ups per round)

Conditioning – 2/22

IMG_8300
[hr] EMOM 24
Min 1: 12 DB step ups
Min 2: 50 double unders
Min 3: 12 DB presses (heavy)
Min 4: 12 jump over box


CF Blog February 22

Strength:

IMG_2124

Press
5 @40%
5 @50%
5 @60%

Partner WOD:
AMRAP 20
30 Burpee Pull-ups
30 Thrusters (75/55)
30 Calorie Row/Bike
120 Double Unders

*one person working at a time

***

Cool article in Charlotte 5 highlighting our friend, Amber Lewis, owner of The Good Kitchen:

Charlotte CEO shares 6 ways to grow your business nationally

By Allison Andrews
Amber Lewis is a problem-solver. The former bank executive and CrossFit enthusiast created a way for busy families to maintain a paleo diet when she created modPaleo home food delivery service. Fast forward five years, her rebranded and redefined company, now called The Good Kitchen, is targeting a national audience.

I talked to Lewis about making the move to a larger stage to see what lessons other hopeful entrepreneurs might learn from her experience. Here are six:

(1) Plan ahead

Establishing a solid internal foundation is key to being able to grow effectively.

“We were very focused on making sure we had the processes in place so that once we got to a certain point growth-wise, we could go to that next level,” said Lewis.

Lewis, who started the company renting space out of a food truck, now manages 17 employees at a 6,000 square foot commercial production facility off Yorkmont Road in Charlotte.

(2) Focus on quality control

Don’t let the product suffer in order to meet growing demand. Until recently, regional purveyors like Hickory Nut Gap near Asheville, Wild Turkey Farms in China Grove and Alberts Organics in Charlotte have been at the core of The Good Kitchen’s food. In order to reach a larger audience with the same quality, they are fostering new partnerships like White Oak Pastures in Southern Georgia.

“We still know our farmers,” Lewis said. “We still are paying attention to the quality of the food they are providing as well as the impact they have on the land.”

(3) Market yourself

Embrace what makes you different. Highlight what makes you great. Unlike some other home food delivery businesses that have grown in popularity, The Good Kitchen meals only require reheating. Individual meals are sealed to stay fresh for 14 days from the time of packaging. Lewis says taking a company to that next level is like being reborn.

“The most challenging part is just to go from a local market where everyone knows who you are to this national market where you have to re-educate everybody on what you do and why it’s important,” she said.

(4) Be willing to change

Lewis reviewed everything from the name of the company, to the menu, to costs before taking the concept national to make sure it will fit the needs of a larger audience. She says while the all-gluten-free meals still follow a mostly paleo template, they have expanded their chef-driven menu with primal meals that may include well-sourced dairy or gluten-free grains.

“When you think about the amount of time and the cost it’s going to take an individual consumer to go to the different markets and make sure they are vetting the food and putting all the work into making sure they have a quality raw ingredient, it’s less expensive to buy our meals,” she said.

(5) Network, network, network

Entrepreneurs don’t need to have all of the answers. Lewis recommends joining business groups and says finding other viewpoints is extremely helpful for growing a company.

“I network with people who have bigger businesses than I do,” she said. “And people who have been there and done that before. Talk to everybody and ask everybody questions because you’ll learn something from everyone.”

read full article here…


Conditioning – 2/23

green

If you can only watch one thing this week, make it this

‘The No A-hole Rule’

Always go to the funeral

Obnoxiously nice

Contraceptives

SNL Cast Ranked

Resilience

Snuggies

Alpha

Fear trumping human rights

[hr]

 EMOM 10, alternating:
evens: 30 sec Hollow Hold – 30 sec rest
odds: 30 plyo skier hops
———-REST 3 MINUTES———–
AMRAP 12
12 Calorie Row
12 DB Squats
12 Pull-ups
12 DB Push Presses
Plank Challenge: 3×10 Forearm planks with knee taps

CF Blog February 23

Strength:

IMG_2128

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×4 @75%

WOD:
3 Rounds
10 Alternating DB Snatches (AHAP)
200m Run
50m DB Farmer’s Walk (AHAP)
200m Run

***

The first workout of the 2017 CrossFit Open will be announced tonight – any predictions???  In honor of the season, Breaking Muscle has some tips for your Toes to Bar:

2017 CrossFit Open Prep: Toes To Bar Efficiency Tips

Justin Lind

The 2017 CrossFit Games Open looms just around the corner. Are you ready?
The mastermind programmers behind these five workouts strive for combinations that are “unknown and unknowable.” However, examination of the first six years reveals trends that inform what our next five weeks might include.

Toes-to-Bar (TTB) are one of only a handful of movements included in every CrossFit Open to date. The trend presents a perfect bait-and-switch opportunity for HQ to continually surprise the participants, but this seems unlikely. TTB are such a tempting choice, given the typical Open workout criteria. They require no more equipment than a pull-up bar. They are a gymnastics skill that requires both strength and skill to perform at all, and true athleticism and efficiency to maintain while under heavy fatigue. TTB proficiency has been a separator in every Open thus far. We can expect little change on this front for 2017.

3 Efficiency Laws For Toes-To-Bar

Whether you struggle to link your TTB at all or they fall apart under fatigue, you can improve by increasing your movement efficiency. Kipping derives significant power from your core. Most athletes struggle, not from a lack of power, but from a misappropriation of the power they can generate.

Loaded Back Swing

Kipping is little more than cycling between arched and hollow positions. Powerful kipping is built on the tension you can create in these positions, not on momentum. I see so many athletes throw their legs into a huge backswing so that they can bring them forward with more momentum. This is a fundamental misunderstanding what makes an effective kip.

Kipping efficiently means transforming your body into a stiff bow that, when bent away from a straight position, builds elastic energy to use in recoil. Think of your body as bow or a diving board, rather than a pendulum. Create as much tension as you can in your arched position. Do not allow your arms or legs to bend in the backswing. Olympic lifting coaches like to say, “when the arms bend, the power ends.” The same principle applies to gymnastics movements. Once you break your chain, you are unable to load any tension in the arched position. This tension is what drives a powerful kip.

Flexible Posterior Chain

TTB are a fold, plain and simple. If your posterior chain is tight—from your calves, hamstrings, feet, low back, upper back, neck, or anywhere in between—you have to fight your own mobility to reach the final position. There is no greater drain on your power than using it to fight your own body.

To ace TTB in the Open, work to improve your hamstring flexibility. Choose options that will both deepen your fold and build strength and control at the end range. A few great options are good mornings, Jefferson curls, and compression folds.

read full article here…


Bootcamp – 2/24

IMG_8294
[hr] Do-si-Do
21-15-9 push-ups + sit-ups
—-rest 3 minutes—-
9-15-21 wall jumps + mountain climbers
—-rest 3 minutes—-
21-15-9 yard sales + dips

Plank Challenge: 5×10 full plank jacks

CF Blog February 24

Strength:

IMG_2143

Hang Clean + Clean + Jerk
5×3 @70-75%

WOD:
5 Rounds
9 Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24/20)

***

Good little blog post for this CrossFit Open season from CrossFit Invictus:

BREAKING IT DOWN: HOW TO GET THROUGH A LONG GRUELING WORKOUT

Written by Holden Rethwill

“CrossFit Open Workout 16.1…I’m 7 minutes in and on a good pace. My splits are exactly where I want them to be and my body is up to the task of finishing the remaining 13 minutes. Ok 10 minutes just went by I’ve got to be close to done…I look at the clock which reads 11:00. Only 4 more minutes went by?! Oh man, ok 9 more minutes to go, I’ve got this. The 15-minute mark hits and I find myself thinking about years and years of football that have conditioned me for this moment. Ok it’s the 4th quarter, now is the time to leave it all out there.”

The first week of the 2016 CrossFit Open caught many of us by surprise. A 20-minute pure test of grit and determination. Many athletes completely overestimated the workout and found themselves out of gas with time still left on the clock. We’ve all been in situations like this. I am a firm believer that it is how we approach it mentally that separates us.

What do you do if you find yourself in this place?

For me, the answer came from my past. I found myself leaning on the years and years of competitive football I played prior to finding CrossFit. A sport where there is four quarters, the 4th being the most important. Fifteen minutes in all I could think about was pushing for that final 5 minutes just like I had done in countless games before.

I find myself doing this often with longer, more grueling workouts. Choosing to break them down in my head and giving myself checkpoints helps me to remain calm in situations like these. When I hit that final push I know that it’s time to give everything I have left in the tank.

But I didn’t play sports?

Not everyone grew up on the gridiron, diamond, or hardwood like I did. But everyone has the ability to break things down to seem less daunting. Even if you didn’t play sports, you know what one-fourth, one-third, and so on, are. Taking a lengthy task and breaking it down into smaller portions, and telling yourself where you want to be at each of these checkpoints will help you stay in the game longer from a mental standpoint.

Ok but what about the first 15 minutes?

The final push isn’t the only thing that matters. How you get there can be equally as important. It all goes back to the old glass-half-full analogy. Rather than looking at something and saying you’ve got three-fourths left and stressing yourself out, try saying you’ve got one-fourth done and that’s one less you have left to complete. It’s positive self talk like this that will help you to push from one checkpoint to the next.

read full article…


CF Blog February 25

“Open 17.1”

IMG_2171

For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time Cap: 20 Minutes

**Make sure to go over WOD Standards**

***

Announcing the PRIZES for our Intra-Gym Open Comp!!:

55 competitors @$20/per = $1,100
10% to charity of winning teams choice = $110 matched by the gym = $220 to
the charity of the winning teams choice.

$1,100 – $110 = $990, round it up to $1,000

1st Place Prize:
$500
1 tee shirt for each member of the team
1 bag of pure whey for each member of the team
1 case of Kill Cliff split among the team
1 free month at the gym for a friend or family member, for each member of
the team (if current crossfitter: one free month, if beginner: foundations
course + 2 weeks)

2nd Place Prize:
$300
1 tee shirt for each member of the team
1 case of Kill Cliff split among the team

3rd Place prize:
$200
1 case of Kill Cliff split among the team


CF Blog February 26

WOD:

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3 Rounds
400m Run
10 HSPU
10 Supine Ring Rows
20 Goblet Squats (1.5/1)


Bootcamp – 2/27

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[hr] AMRAP 25 (pick 2 movements that you need to work on)
Movement 1
400m Run
Movement 2

Plank Challenge: Max effort forearm plank

Conditioning – 2/27

IMG_8292
[hr]  5 Rounds
10 box jumps + 10 GHDs + 10 KB SDHP + 10 burpees over KB
—-Rest 2 minutes—-
WoD 2: 5 Rounds
10 pull-ups + 10 dips + 10 wall balls
—–Rest 2 minutes——
WoD 3:5 Rounds
10 goblet squats + 10 V-ups


CF Blog February 27

Strength:

IMG_2227

Squat Clean OTM 15
*1 Squat Clean on-the-minute for 15 Minutes

WOD: (from 1/2/13)
AMRAP 15
3 Muscle-ups
12 Dynamic Push-ups
24 Walking Lunges
300m Row
36 Double Unders

***

Momma’s Quote of the Week: “The journey of a thousand miles begins with one step.”–Lao Tzu

***

Announcing the PRIZES for our Intra-Gym Open Comp!!:

55 competitors @$20/per = $1,100
10% to charity of winning teams choice = $110 matched by the gym = $220 to
the charity of the winning teams choice.

$1,100 – $110 = $990, round it up to $1,000

1st Place Prize:
$500
1 tee shirt for each member of the team
1 bag of pure whey for each member of the team
1 case of Kill Cliff split among the team
1 free month at the gym for a friend or family member, for each member of
the team (if current crossfitter: one free month, if beginner: foundations
course + 2 weeks)

2nd Place Prize:
$300
1 tee shirt for each member of the team
1 case of Kill Cliff split among the team

3rd Place prize:
$200
1 case of Kill Cliff split among the team


Conditioning – 2/28

IMG_8286
[hr] EMOM 20
Minute 1: Prowler
Minute 2: Box Jumps
Minute 3: Bike
Minute 4: Ring Rows

Plank Challenge: 90 sec left side plank -REST – 90 sec right side plank

CF Blog February 28

Strength:

FullSizeRender

Push Press 2-2-2-2-2

WOD: (from 2/15/13)
800m Run
21 Push Presses (95/65)
21 Bar Facing Burpees
21 Sit-ups
15 Push Presses (95/65)
15 Bar Facing Burpees
15 Sit-ups
9 Push Presses (95/65)
9 Bar Facing Burpees
9 Sit-ups

***

Fun little read from Curiosity.com:

Science Confirmed What You Already Knew: Being Hangry Is Real

Hanger, the rage you get (and maybe take out on others) when you’re actually just hungry, isn’t merely a convenient excuse for being a jerk. It makes scientific sense, and it might actually be a survival mechanism.

When Hanger Strikes

Anyone who has ever lashed out at a coworker after working through lunch, or screamed at a boyfriend before dinner but suddenly felt much better after the meal, might be familiar with notion of being hangry. A combination of “hungry” and “angry,” hangry is the state you find yourself in when your body has been deprived of glucose and, as a result, sends messages to your brain to behave aggressively. “Self-control consumes a lot of glucose in the brain, suggesting that low glucose and poor glucose metabolism are linked to aggression and violence,” wrote the authors of a study on the subject that was published in the journal Aggressive Behavior.

Dr. Amanda Salis, associate professor at the Boden Institute at the University of Sydney, told the Huffington Post that hanger is probably a survival mechanism. “If our predecessors just stood back and politely let others get to the food before them, there is a good chance that they may not have gotten enough to eat, and they would have died — possibly before they could pass their genes on to the next generation,” she said. “So it was likely the individuals that were aggressive when hungry that had a survival advantage, and we hence carry their genes to this day, whether we live with a shortage or abundance of food.”

 

Before You Snap At Someone…
It may have been a life-or-death situation for our predecessors, but in most cases, no one is going to die if you skip a meal, so try to keep that in mind before lashing out at a spouse—though being rational on an empty stomach isn’t always easy, we know. In fact, one study found that low glucose, and the aggression that results, is to blame for a number of marital spats. “To measure aggressive impulses, each evening participants stuck between 0 and 51 pins into a voodoo doll that represented their spouse, depending how angry they were with their spouse,” wrote the study authors in the Proceedings of the National Academy of Sciences. “To measure aggression, participants competed against their spouse on a 25-trial task in which the winner blasted the loser with loud noise through headphones. As expected, the lower the level of glucose in the blood, the greater number of pins participants stuck into the voodoo doll, and the higher intensity and longer duration of noise participants set for their spouse.” Isn’t love grand?

To avoid hanger, the answer is simple: eat. As the study authors explained in the first hanger study we mentioned: “A spoonful of sugar helps aggressive and violent behaviors go down.”

Read full article here…


Bootcamp – 3/1

IMG_8969
[hr] EMOM 20
min 1: 15 push-ups
min 2: 15 extreme jacks
min 3: 15 sit-ups
min 4: 15 tuck jumps


Conditioning – 3/1

IMG_8957
[hr] 25 Minute Partner WoD – 1 person working at a time:
3000m row (must swap every 250m)
then 12 rounds (6 rounds each):
-10 box jumps
-10 pull-ups
then 2000m run (swapping every 200m)


CF Blog March 1

Strength:

IMG_2249

Deficit Deadlift
Warmup sets:
1×3 @50%
1×3 @60%
1×3 @70%
Working sets:
2×3 @75%

WOD:
“Tune-Up” (from CFNE)
Teams of 4 EMOM 16
Min 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20)
Min 2: 15/12 Calorie Bike
Min 3: 7 Wall Balls (20/14) + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row

*team members start at different stations

***

Today is BRING A BUDDY DAY!!!!

Have a friend who’s been wanting to try out CrossFit?  Bring him/her to one of our regularly scheduled classes tomorrow to see what we’re all about.  No cost, just a waiver to fill out!

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Week 1 of the Open is in the books!  How’s everyone feeling after those DB Snatches and Burpee Box Jump Overs??  Posterior chain fried?  Hopefully 17.2 offers movements that require a little less back ;).  Any predictions?