HAPPY NEW YEAR!

Now that the holidays are over and the new year is upon us it’s time to tackle those 2013 fitness resolutions.  UCF Bootcamp is ready are you?!?  All classes resume tomorrow, Wednesday, January 2nd in the park.  Let’s kick 2013 off right and build a stronger, faster, healthier you!

It isn’t a resolution, per se, but a way of re-envisioning the potential impact of a year’s time and purpose, Primal Actualization: Realizing Your Inner Potential.


‘Tis the season to be TRAINING!

The 2013 Reebok Crossfit Games Open is just a few months away. In 2011 the Open saw 26,000 athletes register. In 2012 that number increased to almost 70,000. This year promises to be even bigger!!!

Registration for the Open will begin on January 30th. This years Open will run from March 6 – April 7th with athletes doing one workout per week for the 5 weeks of the Open. Athletes will compete to qualify for the Regionals (semi-finals) and will also get to see how they stack up against the rest of the world!

We will be running the Open workouts on Saturdays at Ultimate Crossfit during regular class times. You may also do (or repeat) the workout during regular Open Gym times. The Team Competition in the Open will be organized in the same fashion as last year. However, this year Ultimate Crossfit is going to try and field two teams to qualify for the Regionals. Team ORANGE and Team BLACK!!!

There is now a new Master’s Division in the Open: Men and Women ages 40-44. This is on top of the four age categories from last year: 45-49, 50-54, 55-59 and 60 Plus. So, no you are not too old to do this 🙂

There is some prize money included in this years Open: The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout.

If you are interested in trying out for one of  Ultimate Crossfit’s Regionals teams please email mike@ultimatecrossfit.com or jayme@ultimatecrossfit.com

**Registration doesn’t open until Jan 30. The official games site info is here.


BC WOD 1/2

THURSDAY> Row 4:2:1:2:4 – Row 4 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 1 min, Rest 3 min; Row 2 min, Rest 30 sec; Row 4 min. Row for max distance each effort.


CF Blog January 2

Skill: Gymnastics Practice – muscle-ups, hand stand work, pull-up variations

WOD: AMRAP 15
3 Muscle-up
12 Dynamic Push-ups (plate)
24 Walking Lunges
300m Row
36 Double Unders
*MU sub – 2 c2b pull-ups and 2 ring dips done all in a row. So this would be 6 c2b pull-ups, 6 rings dips then on to the 12 push-ups.

Core: 3 x 10 Hollow Rocks 3 x 15 Back Extensions alternate btwn sets

Check out this great article from alms.com about Ultimate’s own Morgan Brady!

CORE Philosophies for a Championship ALMS Team

How CORE autosport’s Morgan Brady built the top PC team in the U.S.

BRASELTON, Ga. (Dec. 27, 2012) – In April of 2010, CORE autosport founder Jonathan Bennett showed his new team manager Morgan Brady into an office at Composite Resources, Bennett’s manufacturing company. ‘Call me when you have a race team,’ Bennett said. That’s a lot of faith to place in someone you met at a gym wearing an American Le Mans Series presented by Tequila Patrón shirt, but Bennett made a shrewd choice in Brady who has since delivered back-to-back PC championships for CORE.

Brady made his own leap of faith when he met Jon. The mild-mannered business owner’s second statement upon meeting Brady was ‘I’m going to start an ALMS team in Charlotte.’ It was a bold declaration, but a tour of Bennett’s Composite Resources operation convinced Brady this was a real opportunity to build a successful race team.

“Composite Resources appeared to me to be a mini-McLaren-esque operation applied to the composite manufacturing industry,” Brady recalled. “There was a feel and an air of all of the important values of racing in terms of organization, cleanliness and presentation. There was a very precise way of doing things. Although they weren’t motorsports related, there was a general sense that I could tell would carry over to the racing industry.”

Bennett’s financial commitment to racing and time were in Brady’s favor. He was hired in April of 2010, while Bennett was competing in the IMSA Prototype Lites Championship. CORE autosport slowly took over ownership of the team, establishing an inventory of staff and equipment and the framework for a race team. After winning the 2010 L1 team and drivers’ championship, Bennett was ready to make the leap to ALMS; Brady wasn’t so sure.

“By the time we got to Petit Le Mans, Jon was really gung-ho to go into ALMS the next year,” Brady said. “I told him ‘you need to promise me that if we put out a press release saying we’re going to run LMPC in 2011, you have to promise me we’ll do it,’ and that’s exactly what we did. That to me was a strong indicator of Jon’s personality and that he’s for real and not messing around. We’d only worked together for a short time at that point and unfortunately racing is notorious for guys that say one thing and do another, but Jon Bennett is absolutely a man of his word.”

In 2011, its first year of PC competition, CORE autosport won two races en route to the PC team championship and a three-way tie for the drivers’ championship with pilots Gunnar Jeannette and Ricardo Gonzalez (who tied with Genoa Racing’s Eric Lux).

People have certainly been a key component of CORE’s success, not just finding the right people, but getting them to all work in concert as a team. Brady found this particularly challenging in the first season when everyone was new and brought different ideas, philosophies and attitudes to the shop. His primary strategy was clear and consistent communication.

“From absolutely day one, set out clear values on what’s important,” Morgan advised. “Set out your priorities and goals and stick to them. Remind people every day of what we’re here for, what we’re doing and what’s expected of them.”

What was expected from the 2011 PC champions was another championship in 2012. Morgan says that constant improvement is one of the philosophies set for the team. Improvement can come from anywhere, from the newest employee to the most senior, because part of communication is sharing ideas and working together to solve problems.

Even with a new set of drivers in 2012, CORE claimed its second consecutive team championship and driver championship with rookie Alex Popow. Bennett and Colin Braun were a close second in the driver points. Bennett even scored his first four ALMS race wins (Mazda Raceway, Lime Rock Park, Road America and VIR).

“When Morgan and I met several years ago, I talked to him of what my expectations were for owning and running a team and how important organization is to me,” Bennett shared. “Luckily, in Morgan, I found a bit of a kindred spirit, where we share the same philosophy in how things should be done.

“I think the proof that we’ve done well with different driver lineups underlines the importance of being organized and having a plan every weekend for each event. Clearly, we’re not the only team that comes to the races prepared and organized, but I do think we do it on a consistent basis and the good results are a part of that preparation.”

Both Bennett and Brady will tell you that, even with back-to-back championships, the team is not resting on their laurels and by no means consider themselves a shoe-in for championship number three next season. That would run contrary to Brady’s expectation of constant improvement. Brady believes Bennett’s own humbleness is contagious amongst the team.

“The feeling that we’re the dominant team and the ones to beat has never come over our team,” Bennett said. “I just feel like we’ve had good results and definitely relish those results. But in terms of feeling of dominance, that’s just not what’s going through the halls at CORE.

“We know that next year, there will be a new group of PC teams and we expect them to be quite competitive. We’re going to have to step up our game to meet that.”

Stepping up its game includes making sure CORE grows into a lasting motorsports organization. Bennett has made no secret that he did not start a race team simply so he could go racing. Congruently, Brady isn’t focused solely on winning another championship in 2013, but rather, he must create a plan for the team’s transition into the 2014 season when ALMS and GRAND-AM merge. He is also keen to add more partners, strengthening the long-term stability of the team. It’s this continued growth and raising of the bar that keeps Brady motivated.

“I like the added pressure now of being two-time defending champions and we’re looking forward to defending it,” Brady said. “I think as a company and a race team, you’ll see us expand and potentially experiment with other racing-oriented opportunities and we’re absolutely looking forward to all the challenges that will come in 2014.”

Stay tuned for more thrilling PC competition when Brady’s bunch return to the track at the 60th Annual Mobil 1 Twelve Hours of Sebring presented by Fresh from Florida, March 13 – 16.


CF WOD January 2

Skill: Gymnastics Practice – muscle-ups, hand stand work, pull-up variations

WOD: AMRAP 15
3 Muscle-up
12 Dynamic Push-ups (plate)
24 Walking Lunges
300m Row
36 Double Unders

Core:
3 x 10 Hollow Rocks
3 x 15 Back Extensions
alternate btwn sets


Great work this morning gang, you braved the rain and we got the new year started off right!

What’s a tabata…?

Tabata originated from a study performed by Dr. Izumi Tabata in which he discovered that the short bursts of high intensity were far more effective than slower paced, even rythmed exercise.  The principle of this training method is that you work as hard as you can on one exercise for 20 seconds, then take 10 seconds to rest and back at it for 20 seconds, for a total of 4 minutes (8 cycles).

Today’s Workout:
WoD 1:
Tabata – Squats, Push-ups, Sit-ups, Dips
WoD 2:
2min max rep Step Ups


WoD 1:  Tabata – Squats, Push-ups, Sit-ups, Dips  WoD 2: 2min max rep Step Ups


CF Blog January 3

Strength: Press 3-3-3

Mike with a 48 1/2″ box jump!

WOD: “Nancy”
5 Rounds
400m Run
15 OHS (95/65)

Paleo Challenge 2013

January can only mean one thing at Ultimate…Paleo Challenge month.  We are tweaking things a bit this year, some changes you’ll appreciate, some maybe not so much.  But, it is all with the intent of bringing you good health in the New Year.

This is going to be a team challenge, with all proceeds going to charity.  What’s a bit different about this challenge from last year is that it is going to be a 30-day, STRICT Paleo challenge and will focus solely on nutrition.  Meaning, there are no built-in cheat days, no alcohol allowances, etc. (even though the Super Bowl falls within this period of time) and there will be no points awarded for gym time, sleep, or rest days.

And so, without further ado, your rules for this challenge…

  • We are looking for teams of 4.  Teams of 3 can be worked with, but 4-person teams are preferable.  If you’re in need of a team or a teammate, contact Liz (liznaum@gmail.com)
  • Individual buy-in will be $20.  All of this money will go directly to the No Kid Hungry Foundation (http://nc.nokidhungry.org), a wonderful organization with a mission to end childhood hunger in North Carolina.  Better still, those participants with perfect scores will have their buy-in $$ matched by the gym to be donated to charity!!  Incentive enough to stay on track?
  • Each person earns 1 point per day of clean eating – A 4-person team can earn a total of 28 points each week.
  • Recovery drinks are not allowed
  • Each participant will receive a packet of foods that are allowed/not allowed.
  • If you cheat once, you do not earn your point for the day.  If you cheat again in that day you LOSE a point.  If you drink alcohol, you LOSE 2 points.  The idea here is to encourage you to get right back on track if you slip up, instead of going to town on non-Paleo foods.
  • You do not have to keep journals, but you are encouraged to keep these on your own.  If you have any questions or concerns about possible deficiencies in your diets or need a little guidance, email Liz.
  • Team captain should send in his/her team’s point totals by Monday at noon each week.  Please specify your team name and its members.
  • Challenge kicks off January 14!

Please keep in mind that this challenge is based on the honor system and is in place to benefit YOU.  This challenge is intended to be fun and for charity – there is no prize other than improved health, wellness and performance, so if you cheat, you are only hurting yourself and an opportunity to change your life with the support of your friends.

And finally, to help you along the way, our friends at ModPaleo are offering all Paleo Challenge participants 10% off of their meals throughout the month!!  This deal is sure to keep you on track!!


CF WOD January 3

Strength: Press 3-3-3

WOD: “Nancy”
5 Rounds
400m Run
15 OHS (95/65)


What time is it…?

A time we all know and love…

A time that just doesn’t stop…

Our favorite time of the week…

Random Notes Time!

Looking to fend off the Dark Side in 2013…  The Jedi Path

A little bit of nature on your wrist…  WeWood Watches

Do you have mindful eating habits…  Hungry Again? You Memory May Be to Blame

Clearly we are ahead of the curve…  A Design Firm Rethinks the Entire Gym Experience

Here’s what happens when a piano is abandoned on the streets of Manhattan…  Solo, Piano – NYC

Do you think making chain restaurants post calorie counts on their menu will make a difference…  Will Fast Food Turn Healthy

The only thing left on my Christmas list…  The Silk Bacon Scarf, For The Man Who Has Everything

REMINDER:  We will be inside tomorrow and it will be our January Benchmark workout!

Today’s Workout:
Group Run…
Warm up – jog/stretch
2 minutes hard,
2:30 easy,
3 minutes hard,
2:30 easy,
4 minutes hard,
2:30 easy,
3 minutes hard,
2:30 easy,
2 minutes hard
Cool down – jog/stretch


Group Run


CF Blog January 4

Strength: 3 x max rep Ring Rows

From Taylor W!

WOD: (1/11/12)
5 Rounds
5 Deadlifts (275/185)
10 Burpees

Start forming your Paleo Challenge teams!!  If you’d like to sign up, or have any questions or concerns, email Liz (liznaum@gmail.com).  Challenge starts Monday, January 14

**And don’t forget, ModPaleo is offering all Paleo challenge participants a discount for the month!!!

We are cleaning house!!!  Please collect all items from the lost & found before we donate them next Wednesday!!!


CF WOD January 4

Strength: 3 x max rep Ring Rows

WOD: (1/11/12)
5 Rounds
5 Deadlifts (275/185)
10 Burpees


January Benchmark WoD:

In 12 minutes complete
400m med ball run (10/20/30),
then AMRAP of
5 burpee
10 ball slams
15 sit up
*score total reps*


Benchmark:  Only by repeating workouts can we confidently measure our progress.

Benchmarking can show you where your weaknesses are, which areas you can improve, new or different ways to do things, strategies for improvement, what is possible, where your strengths are and how to maintain them, and where you can increase efficiency. The underlying reason for benchmarking is to learn where to improve and thereby increase your competitiveness.

The key components to a benchmark…

Feedback – the only way to determine whether a training technique or program is achieving the desired results is to test it.

Motivation – it’s one thing to feel fitter or faster or stronger, but seeing definite results in black and white is the only objective measurement.

Goal Setting – setting specific and measureable goals is a fundamental part of any athlete’s approach to fitness.

5 fitness benchmarks everyone should master…  It’s probably a little cold right now for a swim in Freedom Lake, we’ll aim to test these in summer!

Today’s Workout:

January Benchmark

In 12 minutes complete
400m med ball run (10/20/30),
then AMRAP of
5 burpees
10 ball slams
15 sit ups
*score total reps*


CF Blog January 5

WOD: (1/21/12)

Laura kicking “Nancy”‘s butt!!

5 Rounds
400m Run
25 Double Unders
20 Lunges
10 Push-ups
15 Abmat Sit-ups

If you’re at the gym this weekend, make sure you grab your belongings from the Lost & Found!!!


CF WOD January 5

WOD: (1/21/12)
5 Rounds
400m Run
25 Double Unders
20 Lunges
10 Push-ups
15 Abmat Sit-ups


1.7.13

1.7.13 Monday night at AG track at 5:30pm

AMDAP in 1,2,3,4,5 minutes. Rest the amount of time you run.


CF Blog January 6

WOD: (HQ 12/20/12)

She may be silly at times, but she knows her way around the Oly Lifts! Come see Mie at O-lift class today!

AMRAP 20
5 C2B Pull-ups
10 Wall Balls (20/14)
15 KB Swings (1.5/1)


CF WOD January 6

WOD: (HQ 12/20/12)
AMRAP 20
5 C2B Pull-ups
10 Wall Balls (20/14)
15 KB Swings (1.5/1)


CF Blog January 7

Strength:
Thruster 1RM

WOD:
AMRAP 15
10 Thrusters (95/65)
10 Knees to Elbows
10 Box Jumps (24/20)

 

 

Momma’s Quote of the Week:  “There’s only one corner of the universe you can be certain of improving, and that’s your own self.”—Aldous Huxley

The 2013 Paleo Challenge Packet (we’re going green this year!)

Below you’ll find a list of foods to eat and foods to be avoided, along with some resources.  If you have any questions or concerns, please email Liz – liznaum@gmail.com.  I’m also happy to meet with you in person if you have any specific concerns that you need to address.

What you should eat:

Real food.

  • meat (grassfed is preferable)
  • seafood
  • eggs (organic if possible)
  • LOTS of vegetables (*note, Corn is NOT a veggie)
  • some fruit
  • Liquids

    • Water, coconut water (check for additives), coffee & tea in moderation, La Croix sparkling water
    • good fats
      • Olives
      • Nuts – almonds, walnuts, pecans, pistachio, pine nuts
      • Seeds – pumpkin, sunflower, sesame, poppy
      • Good Oils – olive oil (for finishing – careful with cooking because it has a low flashpoint), grapeseed oil, almond oil, coconut oil, sunflower oil
      • Almond flour, coconut flour

NOT allowed:

  • No added sugar of any kind, real or artificial (maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, stevia, etc.
  • No alcohol
  • No grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa.
  • No legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts/peanut butter.  This also includes all forms of soy – soy sauce, miso, tofu, tempeh, and edamame.
  • No dairy. This includes cow, goat or sheep’s milk products (raw or otherwise) such as cream, cheese, kefir, and yogurt (even Greek)
  • No potatoes, except SWEET potatoes.
  • No recovery drinks or bars.  This includes whey protein or protein powder of any sort.  See below for post-WOD nutrition choices

The asterisk foods (allowed)

  • Clarified Butter or Ghee.
  • Certain legumes. green beans, sugar snap peas and snow peas.
  • Vinegar. Except for malt and those with added sugars.
  • Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives

Post-WOD recovery food: The best food you can give your body post workout is going to be some lean, easily digestible protein – like chicken, turkey, or egg whites, coupled with a starchy vegetable like a sweet potato or squash…add some pineapple or raisins to the mix to increase protein absorption.  Stay away from fats post-workout as they slow digestion, and you want your protein to get to work repairing those muscles ASAP.

BOOKS:
It Starts With Food
Robb Wolf: The Paleo Solution
Paleo Comfort Foods

Websites for recipes:

modpaleo
Chowstalker
Nom Nom Paleo
Fast Paleo


The Foodee
Jen’s Gone Paleo
The Clothes Make The Girl
Everyday Paleo

LOCAL RESOURCES:

Atherton Mills Farmer’s MarketUnderwood Farms – Pastured Pork and Grass-fed Beef

Proffitt Farms – Grass-fed Organic Beef

Red Dirt Ranch – Pastured Chicken and eggs
Coldwater Creek – Organic local veggies and pastured eggs – some grassfed dairy
North 40 farms – Organic local veggies and pastured eggs
Put a fork in it – organic local veggies and pastured eggs

Costco and Trader Joe’s are fantastic places to stock up on a lot of the Paleo basics for less than you would typically pay at the local grocer.  If you’re looking for more specialty products, fortunately here in Charlotte, we are lucky to have a Whole Foods, Healthy Home Market and Earth Fare!

And don’t forget modpaleo is an amazing resource and can do all of your cooking for you…at a discount!!

 


CF WOD January 7

Strength:
Thruster 1RM

WOD:
AMRAP 15
10 Thrusters (95/65)
10 Knees to Elbows
10 Box Jumps (24/20)


Strength:
5×5 Ring Dips (2min rest between sets)
WoD:
AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
400m Run

Question: As we start a new year where do you find yourself on this chart?

We all want to be healthier and more fit, so this year let’s really think about what we’re eating. Daily exercise is important, absolutely. Perhaps just as important though, is what you eat. You can’t outperform your diet.

This is a classic (slightly altered) CrossFit diagram. The entire goal of our program is to move you as far to the right as possible. Push yourself as far right as possible, so when age catches up with you, you’ve got farther to come back to the left. Make sense?

Folks on the far left of this diagram are typically sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive and longer life. Simple “wellness” isn’t enough. A balanced diet and workout regimen allows for optimal health and fitness and guards against sickness. If you are fit, you first have to get well before you can get sick. You know what I’m sayin’?  Being fit provides a margin of protection against sickness. We want to push you as far to the right as possible.
 
The following quote goes well with this diagram:
“…we have NOT spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”  ~ Mark Rippetoe
 
Our approach to “diet” is not limiting intake of foods, your diet should be a noun not a verb!  It’s more about making better choices in what those foods are. No gimmicks. Working out hard and making better choices in what you eat. It’s that simple. 
 
Want more info about food and nutrition… check out our nutrition/recipe blog or our great list of resources from past paleo challenges.
 
Today’s Workout:
Strength:
5×5 Ring Dips (2min rest between sets)
WoD:
AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
400m Run

CF Blog January 8

Strength:
Deadlift 3-3-3-3

WOD:
5 Rounds
15 Burpees
25 Double Unders

Reminders:

  • The Paleo Challenge starts January 14th – sign up & get your team names to Liz (liznaum@gmail.com) ASAP!!  Price is $20 per person, all of which goes to the No Kid Hungry Foundation of North Carolina.
  • Those wishing to try out for the Ultimate Crossfit Competition Team(s), email Jayme (jayme@ultimatecrossfit.com) so that you can be in the loop for all practices.  
  • Pick up your belongings from the Lost & Found…everything left over is getting donated tomorrow!!

CF WOD January 8

Strength:
Deadlift 3-3-3-3

WOD:
5 Rounds
15 Burpees
25 Double Unders


Most people head straight to the escalator, today we headed straight for the stairs!
Stair running is a great, high-intensity workout that helps build speed, power and cardiovascular fitness.
Stair running is also a great addition to any agility training program because it builds quickness and foot speed while getting an excellent sprint workout.

Cardiovascular exercise raises your heart rate and heats up your muscles, building more endurance and stronger lungs and heart.
When you run up the stairs, you build your calf and hamstring muscles.
Going down the stairs exercises your hip flexors and quadriceps as you control the downward movement.

Tips and Technique for Stair Runs
1. Use your whole body. Running and climbing are whole-body movements. Engage all your muscles – not just the legs.
2. Use the quads. Climb stairs by pushing with your thighs. Make sure not to completely extend your legs – this puts too much strain on your knees. Instead, run by keeping your legs semi-flexed throughout.
3. The role of the posterior chain. The muscles of the back of your legs – calves, hamstrings and glutes should be responsible for most of the movement. Don’t make the mistake to push through your knees only. Instead, try to use your posterior chain and extend your hips.
4. Run on your toes. When running try to step on your toes or more specifically the place between your toes and your mid foot. That’s how all animals run – they step on their paws and NOT their heels.
5. Use your arms. Make sure to use your arms to help you with the movement. Keep your elbows in, shoulders down (not shrugged) and your arms semi-flexed (like a sprinter).
6. For more intensity, step on every other step. This manner of running can ensure proper stride frequency and speed of running; it also engages your abdominals more because you must pull your legs up higher.

Last and certainly not least, running stairs is one of the best butt toning exercises!

Today’s Workout:
5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Sit-ups
Stair Run
20 Lunges
Stair Run
10 Wall Squats

 


5 Rounds…
Stair Run
10 Wall Jumps
Stair Run
20 Sit-ups
Stair Run
20 Lunges
Stair Run
10 Wall Squats


“I would do anything for”…Meatloaf!

This is a super-duper easy recipe that I adapted slightly from Everyday Paleo’s Meatloaf recipe – mostly because I never have all of the right ingredients, but I usually always have this stuff on hand.  The best part is that you can grab everything you need in a quick trip to Trader Joe’s!  It’s great over some cauliflower rice or with some homemade sweet potato fries!

Meatloaf

1/2 red onion
1lb of grass fed ground beef
1/2 cup almond meal
1 egg
3/4 cup fresh, diced tomatoes (or organic tomato basil marinara sauce in a pinch)
1 tbsp garlic powder
1/2 tbsp sea salt
1 tbsp dried basil
cracked black pepper to taste

**also not disgusting, adding some slices of bacon on top of your loaf before baking.  You’re welcome.

Mix all ingredients by hand in a large mixing bowl. Place meat mixture into a large glass baking pan and form into a loaf.  Bake at 350 degrees for 45 minutes or until meat is no longer pink in the middle.


1.9.13 A little of this, a little of that, in the PIT

1.9.13 at 6 AM in the PIT

EMOM each athlete will complete 1 BW or BW and 1/2 sled push down and back for 10 minutes

EMOM each athlete will complete 200-250 m row (distance based on level) for 8 minutes

EMOM each athlete will complete 200 meter sprint for 6 minutes

EMOM each athlete will complete a 10-14 cal on air-dyne for 4 minutes

Don’t worry, coach Shannon will make adjustments as needed based on fitness level.


CF Blog January 9

WOD:

Jayme coaching the muscle-up

800m Run
20 Renegade Rows (45/35)
30 Box Jumps (24/20)
40 Ball Slams (30/20)
50 Overhead Walking Lunges (45/25)
40 Double Unders
30 Wall Balls (20/14)
20 Ring Dips
800m Run

If you’re interested in a month of Paleo, sign up for the challenge – we will find you a team and we will provide support/tips/recommendations and resources throughout the month!!

For those partaking in the challenge, here are some tips from Liz and our friends over at modpaleo to get you through the month!!

TIPS: How to Have a Successful Whole30

If you’re embarking on your first Whole30, congratulations – you will be given a new lease on life over the course of this 30-day journey.  Even if this isn’t your first rodeo, we’ve still got some great tips to help you along the way!

1. Do your research:  This is the biggest tip I can give you. Beyond knowing what foods are allowed/not allowed is the critical importance of understanding WHY.  I promise that you will be more successful in knowing that you shouldn’t eat pizza because its ingredients will permeate your intestinal lining and promote inflammation, rather than just feeling deprived because you were told that you “can’t” have it.  It Starts with Food and The Paleo Solution are invaluable resources to read before and throughout your Whole30.

2. Preparation is critical: If you try to fly by the seat of your pants, you’re setting yourself up for failure.

Try following the PSC method

  • Plan ahead – peruse some paleo recipe sharing sites and pick out a few dishes and snacks that look appealing.
  • Shop ahead – make a list of necessary ingredients.  If this is your first venture into the paleo world, understand that this first trip to stock up on essentials may be a bit expensive.  My favorite place to go is Trader Joe’s – you can usually meet all of your paleo needs at a better price than a traditional grocery store…also, Costco is most definitely the place to go for your nuts and coconut oil!
  • Cook ahead – set aside a day to cook all of your creations.  Double up some of your recipes so that you can put aside or freeze a week’s worth of lunches and dinners that you can just pull out and eat.

Having things prepared and having the right foods in the fridge and snacks on hand makes all the difference in the world – that way you don’t have one of those, “Hungry? Grab a Snickers” moments.

3. No Cheating: Don’t allow yourself excuses or penalties for cheats.  30 days of clean eating is not a punishment, nor is it a period of deprivation.  It is a time to evaluate and appreciate the food choices that you make on a day-to-day basis and gain a better understanding of the effects and ramifications that foods pose on the human body.

4. Understand the purpose of the challenge: It is not a weight loss competition – it is meant to remove the emotional attachment to food.  Because of this, you are discouraged from “paleo-fying” your favorite desserts or snacks, which in essence, is an attempt to fit Paleo into your crummy, old dietary habits.

5. Find support: Have a support group in place.  If you are taking part in this 30-day challenge through your gym, make sure you stay in touch with your friends so that you can counsel each other through difficulties and offer tips to one another.  They can also be great resources for new recipes, or paleo pot-luck pals!

In the grand scheme of things, thirty days is such a short period of time to eat strict Paleo, but you will be amazed at the benefits.  Staying strong in the early days of the month is the greatest challenge, but if you can manage that, the rest is cake ;) .

*Keep in mind, too, that modpaleo is offering a 10% discount on all meals in the month of January to all those participating in a Paleo Challenge within our delivery locations. Use the code: PC2013 and place it in the preferences box when placing your order. See our menu here or place your order now. modpaleo brings the convenience factor to your Whole30 challenge. 
If you want to read more about the Whole30 Challenge from a personal perspective, read Liz’s experience here and here.

CF WOD January 9

WOD:
800m Run
20 Renegade Rows (45/35)
30 Box Jumps (24/20)
40 Ball Slams (30/20)
50 Overhead Walking Lunges (45/25)
40 Double Unders
30 Wall Balls (20/14)
20 Ring Dips
800m Run


I *heart* Burpees


You hear a deep, husky voice nearby, and start to wonder if Gotham City’s very own Batman is in the room with you, but alas, no. It’s your bootcamp trainer, or family member, or spouse, or someone standing next to you at a party who has come down with a sore throat and cold.

The realization kicks in: cold and flu season has arrived. And if you’re going to make it through the season without getting sick, or at least aim to reduce the amount of time you spend being sick, you’ll need to be prepared. Here are a few helpful items (and tips) to add to your arsenal of natural remedies:

  • Nucleotides – They are the building blocks from which RNA and DNA are made. They boost the immunity, heal damaged cell tissue, promote the growth of new cells, and improve circulation. If you’re lucky enough to take them as soon as you feel a tickle in your throat, you might actually have a chance of avoiding the cold or flu altogether. But if a cold has had a chance to become full-blown, you may need something more.
  • Vitamin C – Making sure to include plenty of foods rich in Vitamin C in your diet will increase the body’s production of white blood cells and antibodies needed to defend the body against invading viral infections. Foods high in Vitamin C are tangerines, oranges, mangos, kiwis, papayas, and goji berries. Also, amla berries contain twenty times more Vitamin C per pound than oranges. In Ayurvedic tradition, amla is often taken in powdered form.
  • Vitamin D – A deficiency in our body’s immunity is often related to a lack of Vitamin D. Sunshine, the ultimate source of Vitamin D, is crucial for our existence, and for all life on our planet. So even if you’re feeling under the weather, try to get some exposure to the sun. People who have more Vitamin D stored up in their bodies tend to not get as sick as people who are Vitamin D deficient.
  • Zinc – According to a recent article in the New York Times, zinc is a powerful natural cold and flu remedy. The trick is finding a reliable lozenge. Many of the ones in the drug store have additives that either make the zinc less effective or lower the zinc content too much. Stick to a brand you trust and do some careful label reading to find a zinc supplement without too many extra ingredients and a higher percentage of zinc.
  • Panchakarma – Panchakarma is an Ayurvedic detoxifying and rejuvenation treatment that consists of five therapies. Panchakarma is known to alleviate many ailments: allergies, skin disorders, rheumatitis, high blood pressure, diabetes, back pain, arthritis, headaches, depression, the cold and flu, and more. As panchakarma helps to detox the body and its various organs, the body becomes stronger and healthier. When we are healthy, our immunity is stronger and we are less likely to become ill. Panchakarma helps us to get rid of viral infections by making our bodies strong enough to fight off colds and other infections.
  • Rest – When all is said and done, rest is one of the best things you can do for your body when you’re under the weather. Your immune system needs time to do its thing, and resting gives your body a chance to heal. It’s sometimes hard to take a day off from work (or bootcamp) to nurse yourself back to health, but a day or two of rest now can help cut down the duration of your illness and save you many days of discomfort.
  • When you’re sick, it is always good to cut out dairy, especially if you’re producing a lot of mucus. Dairy enhances the production of mucus.

Source: Care2.org

Today’s Workout:
I *heart* Burpees


CF Blog January 10

Strength:

Look who’s back!

Snatch on the minute for 10 minutes

WOD:
3 Rounds
250m Row
15 Pull-ups
25 Abmat Sit-ups
5 HSPU

2013 Paleo Challenge!

Here’s who we have signed up for the Challenge:

Paleo Posse’ – Brett Ermer, Michael Barb, Ryan Caya, Paul Johnson

 MOGA Jack, Montell, Breeze & Beth

Wallballers-Verica, Whitney Bayer, Tate Glankler, Tonya Graser Smith 

MillenziesMatt, Bianca, Laura & Cal

 ****Alison Lee Hartshorn & David Peltier are signed up and looking for teammates

  • Take advantage of this opportunity to change your lifestyle with the support of friends and resources of the gym…and don’t forget, it’s for CHARITY!
  • The Challenge kicks off January 14th, so grab your friends and get your teams together!!
  • Liz will be available to meet people in the Pit on Saturday at 11:15 to address any and all questions or concerns, or feel free to send an email to liznaum@gmail.com
  • Challenge details can be found here and the Challenge packet can be found here


CF WOD January 10

Strength:
Snatch on the minute for 10 minutes

WOD:
3 Rounds
250m Row
15 Pull-ups
25 Abmat Sit-ups
5 HSPU


Today’s Workout:
WoD1: 5 Rounds of 25 Extreme Jacks, 200m Run Forward, 200m Run Backward.
WoD2: 4 Rounds of 15 Decline Push-ups, 15 Squats, 15 Mtn Climbers.


Snow!?  We’re talkin’ ’bout snow!?!…  New Trampled Snow Art from Simon Beck

Need a good book…  20 Most Beautiful Bookstores in the World

Need something new…  The Best Time to Buy Anything During the Year

Matt and Ben…  Good Will Hunting:  An Oral History

Stay thirsty my friends…  The Best Beers of 2012 to try in 2013

The mouth was made to cut and grind food…  Not Really the Paleo Diet

Some people seem to have it all together, and there’s no reason it can’t be you…  Life Skills: the things everyone should master by age 40

It’s about the journey, an epic journey…  180 South

13 essential vitamins that your body needs to keep running at top notch and where to find them the natural way…  More Than Supplemental

David Bowie back after a decade off the charts…  David Bowie – “Where Are We Now?”

 

Reminder:  we will be inside tomorrow in the Pit

Today’s Workout:
WoD1: 5 Rounds of 25 Extreme Jacks, 200m Run Forward, 200m Run Backward.
WoD2: 4 Rounds of 15 Decline Push-ups, 15 Squats, 15 Mtn Climbers.

 


CF Blog January 11

Strength:
Push Press 1-1-1-1-1

WOD:
“DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

* In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

PastedGraphic-2.tiffOn the fence about the Paleo Challenge?  Come to modpaleo’s information session this Saturday at 10:30 in the Pit to get a better understanding of the Paleo lifestyle and what it really means to eat like a caveman!  This is not just for Challenge folks, all are welcome!!!


CF WOD January 11

Strength:
Push Press 1-1-1-1-1

WOD:
“DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)


800m Run
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run

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A little bit outside, all little bit inside, and lots of good work this morning! You guys crushed it!! I know a lot of you have been feeling sore this week, so this weekend get some R.I.C.E.

A reminder for most, but a little tidbit of info for some of our new(er) friends and those of us that are returning from “winter break”… Maybe earlier this week or tonight, possibly when you get up tomorrow a.m…. there may be some soreness. Heck, maybe it was there today when you woke up. But it will probably be greater later today. At least that’s my experience with DOMS. Delayed Onset Muscle Soreness is totally natural. It can happen when starting a new exercise regimen or changing that regimen up with movements, intensity or duration. It happens not only to newbies, but to the experienced worker-outers. Don’t worry. It’s normal. It’s a result of eccentric muscle contractions like running up or down stairs, squatting, burpees… you know… all the stuff we do in Bootcamp. And it leads to greater stamina and strength. How do you deal with it? Stretch, use active recovery, hydrate, take an ice or contrast water bath, use the R.I.C.E. rule (Rest, Ice, Compression, Elevation), try yoga or a sports massage. Most importantly, keep moving! (I’m looking at you folks on a M, W, F schedule… those days “off” need to involve some movement. Otherwise, that soreness will be greater.) Eat well, get plenty of water and stretch again today.

Ever heard of Facebook? We’re on there and we’d like to be friends with you… click. If you like what we do and have nice things to say about us, check out our Yelp page and give us a review… click.

Today’s Workout:
800m Run
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run

 


CF Blog January 12

WOD:
5 Rounds
20 Air Squats
2 Rope Climbs
300m Row
15 Burpees
10 Knees to Elbows

  • Paleo Information Session today at 10:30 in the Pit brought to you by modpaleo!  All are welcome!!
  • Paleo Challenge kicks off Monday!!  Get your teams registered ASAP.  Please email liznaum@gmail.com with any questions or concerns you may have!

Good Luck to $Bill and Eric, the Silver Fox, Carpenter this weekend as they take on the Carolina Fitness Challenge!

 


CF WOD January 12

WOD:
5 Rounds
20 Air Squats
2 Rope Climbs
300m Row
15 Burpees
10 Knees to Elbows


CF Blog January 13

WOD #1
4 x 400m Runs

WOD #2:
Tabata
Double Unders
KB Swings (1.5/1)
Ball Slams (30/20)
Pull-ups


CF WOD January 13

WOD #1:
4 x 400m Runs

WOD #2:
Tabata
Double Unders
KB Swings (1.5/1)
Ball Slams (30/20)
Pull-ups


1.14.13 It’s just a mile and a half

1.14.13 @ the AG track @ 5:30pm

Remember, if the weather is questionable, we will post to the comments section of the blog by 4:30pm on Monday with any updates on class.

800, 400, 800, 400

1.5 miles total of running, you can do it!

 


CF Blog January 14

Strength: Back Squat 5-5-5

Hot new trend for 2013: Uni-sex Short Shorts

WOD: CF OPEN 12.4
AMRAP 12
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-ups

Scaled Version of WOD:
AMRAP 12
75 Wall Balls
45 Double Unders
30 Ring Rows

Momma’s Quote of the Week:  “Discipline is the bridge between goals and accomplishment.”–Jim Rohn

Congrats to Bill and Eric, who finished 4th & 6th respectively in their division at the Carolina Fitness Challenge this weekend.  You boys make us proud!!

Good Luck to all of our 30-Day Paleo Challenge Teams!!  Day 1 – 3..2..1…GO!!

1. Alison and David 

2. The Millenzies – Matt, Bianca, Cal, Laura 

3. The Paleo Posse – Paul Johnson, Brett, Mike B, Ryan C 

4. MOGA – Beth, Jack, Breeze, Montell 

5. “What? It’s My Cheat Day!” – Susan, Erin, Luke, Kelly 

6. Wallballers – Verica, Tate, Whitney, Tonya 


CF WOD January 14

Strength: Back Squat 5-5-5

WOD: CF OPEN 12.4
AMRAP 12
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-ups

Scaled Verson of WOD:
AMRAP 12
75 Wall Balls
45 Double Unders
30 Ring Rows


Strength:
3×10 Ring Rows
WoD:
AMRAP 10
5 KB Swings
10 Push Ups
15 Air Squats
..followed immediately by..
AMRAP 10
10 Wall Balls
20 Sit-ups
30 Lunges


“Bootcamp, huh? You want me to get up at ……. what?! To do WHAT!?!?”

Why would you get up every morning and subject yourselves to running up stairs, doing dips on park benches and squatting on a stage in the middle of a pond?!? From what I hear it’s fun, it helps you fit you in to your “skinny jeans” and you’re being held accountable to show up. Well, it is all of those things. But just as its being held accountable to show up, working out in a group also holds you accountable to push yourself to the next level. The right workout companions… can make all the difference, especially because other workout enthusiasts who go it alone may underestimate their own ability. Having someone alongside you during your workout routine can help prevent this from happening. Check out this article from the NY Times that shows marathon runners who train in a group get better times with less injuries. How’s that for proof?

Today’s Workout:
Strength:
3×10 Ring Rows
WoD:
AMRAP 10
5 KB Swings
10 Push Ups
15 Air Squats
..followed immediately by..
AMRAP 10
10 Wall Balls
20 Sit-ups
30 Lunges


CF Blog January 15

Strength: Weighted Pull-up 1RM

WOD: 15-12-9-6-3
Power Snatch (115/75)
T2B

Who doesn’t love some OHWL mid-WOD?

Reminder:  Please do not tie up your dogs to the pull-up rig outside!!  There are large holes around the foundation that have become safety concerns

Check out this great article from Overland Park Crossfit about the importance of the GHD machine

The Glute Ham Developer (GHD) is an excellent tool to help with midline stabilization. Whether you are a marathon runner, heavy lifter, or simply want a nice backside, the GHD has excellent benefits for everyone and here’s why: 

1. Builds proprioceptive awareness – Learning to control the body and provide the balance and awareness that is needed to adapt to the situation. Kinesthetic skills will cross over into sporting events, by allowing your body to adapt and adjust to the movements you demand with greater efficiency. For example if you’re a soccer player and have high proprioceptive awareness and are used to cutting sharply because you’ve done it in practice or playing games then you will have a less chance of getting “caught” in an injurious position during sport. Read here for more information on Proprioception.

2. Builds often underdeveloped hamstring muscles –  Incorporating the glute ham raise exercise will strengthen your hamstrings. Proper usage of  the GHD is vital when it comes to effectively building the muscles within the posterior chain.  Strengthening your hamstrings and glutes will  allow maximum power of your spine, hips, and knees.  Some of my other favorite hamstring exercises are good mornings and glute ham raises.  Want MOAR SQUATZ?  Build those hammies and butt!

Properly training your hamstrings can be hard work, here are some progressions and exercises for Glute Ham Developer. 

Glute/Ham Raises– This exercise has it all,  enables an athlete to work both the knee and hip extension functions of the hamstrings as well as works the calves. This also works the entire length of the erector spinae muscles with an emphasis on the middle portion. Hang over the bench, bending at the hips so your upper back is at a 90 degree angle to your lower body. To perform this movement, place your hands across your chest, and raise your trunk so your upper body is perpendicular to the floor. Keep your back straight throughout entire movement, next continue raising your trunk by flexing your knees and pushing on the footplate with the balls of your feet to activate your calves. Lower yourself slowly the same way you came back up at a controlled pace. To make this glute/ham raise harder place your hands behind your head, use bands for resistance, add weight or use a medicine ball when you become strong enough.

Hip Extensions- This movement is the first progression in the GHD exercises,  you can start by doing these with no weight, then add weight for more intensity. Your body is set up so that the pelvis is clear of the pads. Extend and flex at the hip, without movement in the torso, keep your torso rigid. Control the descend  until your torso is perpendicular to the floor. Finish the movement by coming up so torso is parallel to the floor. Remember to keep it slow and controlled.

Back Extensions– This movement exposes your back and needs to be a very controlled movement, make sure you have proper form before performing multiple reps. Your body is set up so that the pelvis is trapped on the pads. Extend and flex at the trunk only, without any movement in the hip. This movement takes a lot of body control with your back rounding down one vertebrae at a time, then slowly back up and finish parallel to the floor. This movement takes a lot of strength in your hip erectors.

Hip/Back Extensions- This is the most advanced and you need to make sure you can do the others before attempting this one.  Your body is set up so that the pelvis is clear of the pads just like the hip extension. This movement takes some coordination combing the two movements, because you first start a wave of  contraction from the hip and move up through the back rise to horizontal. This can also be called the “snake up” one vertebrae at a time from your lower back up to your neck, slow and controlled finishing parallel to the floor.

GHD Situp– This situp variation provides a large range of motion and is extremely effective in training your entire core and hip flexors, specifically your rectus femoris.  To perform a GHD situp, sit facing the ceiling and lock your feet into the GHD foot pads.  Make sure your butt is on the end of the pad to allow for safe movement.  Keeping your knees bent and abs engaged, lower back as if you are doing a situp.  As you come up, violently flex your quads, producing a “kick” against the foot plate, and engage your glutes and abs while performing a sit up.   This can be extremely taxing on your core musculature, especially if you are not used to them, so make sure to start with a progression.  (Remember, new range of motion is weak range of motion!)  Start by having someone spot you and go to just above parallel, then to parallel, and then lower and lower until you can reach the floor with arms extended overhead for full ROM.

These are great to incorporate as a warm-up with no additional resistance or used as a strengthening exercise with added weight. Good luck, now go out and put those hammies to work!


CF WOD January 15

Strength: Weighted Pull-up 1RM

WOD: 15-12-9-6-3
Power Snatch (115/75)
T2B


Skill: Gymnastic Practice
Strength: Prowler Push/Pull
WoD: 3 Rounds Team – 250 Row, Plank, Double Unders/Singles


 

Do you set goals?  Setting goals is important, right…?

Check out this video as Tim Ferriss and Leo Babauta debate on whether goals suck (or not).

Post your thoughts and comments below.

Today’s Workout:
Skill: Gymnastic Practice
Strength: Prowler Push/Pull
WoD: 3 Rounds Team – 250 Row, Plank, Double Unders/Singles


1.16.13 Medleys take 2

1.16.13 at 6 AM in the PIT

Medleys, take 2.

THREE rounds of:

2 min row for calories

2 min bike for calories

2 min sled pushes for  # of reps

90% efforts

CASH OUT – Burpees which will be based on the amount of work you do in the previous workout.


CF Blog January 16

Strength: Press 5-5-5
WOD: 21-15-9
Front Squat (95/65)
Push-ups
KB Swings (2/1.5)
*After every round complete 20 DB OHWL (35/25). WOD will end with lunges*
*Scale down with Plate OHWL (45/25) or lower*

 

Bob Harper did a Crossfit “Deck of Cards” WOD on the “Biggest Loser” the other night and Miss America is a Crossfitter…What are your thought’s on Crossfit’s mainstream popularity?  Check out this article from The Huffington Post and post your comments below!

Crossfit: Miss America Mallory Hagan And Other Celebrities Who Love The Workout

Miss America Crossfit
On Sunday night, as the Miss America organization crowned their new queen, Mallory Hagan, we started to learn more about this Alabama-native, turned Brooklyn, New York resident. She might live in the tony Park Slope neighborhood or more rough and tumble Windsor Terrace (Gothamist is sorting that one out). She sure has a proud boyfriend. But one piece of news many fitness enthusiasts may be pleased to hear is her devotion to the “sport of fitness” — CrossFit.

The New York Post interviewed the beauty queen’s boyfriend, banker Charmel Maynard, who said that Hagan got into the workout after deciding to lose a few pounds in between pageants.

“She did not want to be rail-thin,” Maynard said. “She did it the right way: She did a lot of CrossFit, and she just ate a lot better.”

The controversial workout system, first created in 1995 in Santa Cruz, Calif., has recently become one of the biggest trends in fitness, thanks to its emphasis on community and high intensity interval training (or HIIT) — an effective and trendy exercise system. Detractors worry that the tough ethos of the gym’s culture encourages over-exercising, which in turn can cause injury and debilitating conditions like rhabdomyolysis, in which muscles begin to break down under extreme stress, releasing the protein myoglobin into the blood stream and stressing the kidneys to the point of failure. Even for those who don’t suffer a debilitating condition, encouragement to overdo it is everywhere:

“I do give them a little sticker [if they puke],” Hollis Molloy, a trainer at CrossFit Santa Cruz told Livestrong.com. “Back in the day, we used to give them shirts and the availability of the shirt ran out.”

So far, that hasn’t scared off Hagan, who is hardly the only public figure devoted to the workout: celebs who are famous for their physiques — from Jessica Biel to Jason Statham — are also getting into the workout. Read on for more. And tell us in the comments: have you ever stepped into “the box?”


CF WOD January 16

Strength: Press 5-5-5

WOD: 21-15-9
Front Squat (95/65)
Push-ups
KB Swings (2/1.5)
*After every round complete 20 DB OHWL (35/25). WOD will end with lunges*
*Scale down with Plate OHWL (45/25) or lower*


Great work this morning gang!  Way to push out those push-ups!!  Sure there was a little rain, sure it was a little wet but it was good to be back outside in the park.

What is this “Dynamic Stretching” business we do every morning? Is it just meant to make you look silly, like you’re trying out for the Rockettes or finding a lost contact on the ground? No. Dynamic stretching is meant to warm your muscles slowly and effectively to increase power and performance. Check it out.

Here’s some science.  Your body has many mechanisms that need to be activated and stimulated.  When you put your body through a series of stretches while in motion, it sends signals from the brain to the muscle fibers and connective tissues in that area to prepare to do work.  Your body’s temperature begins to rise and blood is pumped to the working areas of the body.  Getting good blood flow to the area of the working muscles is very critical in order to supply the area with energey needed to do work.  Along with getting proper blood flow to the working area, the muscle fibers and connective tissues will gain more flexibility and range of motion.  Many studies have shown that dynamic stretching can help increase power, improve flexibility, and increase your range of motion.

Today’s Workout:
WoD 1: 6min AMRAP: 20 mtn climbers… lunges to wall… wall walk… lunge back
WoD 2: 20min AMRAP: 400m Run + max push-ups


Today’s Workout:
WoD 1: 6min AMRAP: 20 mtn climbers… lunges to wall… wall walk… lunge back
WoD 2: 20min AMRAP: 400m Run + max push-ups


CF Blog January 17

WOD:

Throwback Thursday 🙂

50 Box Jumps (24/20)
400m Run
40 Double Unders
400m Run
30 KB SDHP (1.5/1)
400m Run
20 GHD Sit-ups
400m Run
10 HSPU

Reminder:
UCF Weightlifting Competition This Saturday, January 19th!!!  If you’re not competing, come out and cheer on the competitors!!

For Saturday Classes:
8 and 9:30  – will be in the main gym
11am and Open Gym – Meet in the Pit
2pm – If the meet is over, class will be held in the main gym, if not, meet in the Pit.


CF WOD January 17

WOD:
50 Box Jumps (24/20)
400m Run
40 Double Unders
400m Run
30 KB SDHP (1.5/1)
400m Run
20 GHD Sit-ups
400m Run
10 HSPU


Where’s the beef?… 5 Ethical Reasons to Add Grass-Fed Beef to Your Diet

Booze up, bike around… A bicycle tour of the Kentucky Bourbon Trail

Load your pun gun and fire away…  The Pun Conundrum

USSR eat your heart out… Hot Dog in Spaaaaaaace! (and video)

Coca-Cola to tackle obesity for 1st time in TV ads… is this anything more than a “clever” marketing tactic disguised as public health concern?

Meet Microsoft, the world’s best kept R&D secret… amazing to think how far technology has come in our generation and how quickly it continues to grow

This is your brain on sugar – for real… Fructose May Lead to Overeating

The nine finalists for the 2013 Xtreme Eating Awards… Gut-busting restaurant meals named ‘dis-honorees’

See a Real-Life Mario Kart Race Complete with RFID Bananas, Power-Ups… admit it, you so want to do this too; unless you like science, skip to the 2:25 mark

Can this hotel chain make healthy travel easier…  EVEN Hotels

Why Your Hand Sanitizer Doesn’t Protect You As Much as You Think… the moral here, you may not want to ever lick your hand, unless you’re proving a point

Today’s Workout:
Strength: Turkish Get-Up 3-3-3
WoD1: 90 seconds for 5 Rounds – 20 (alternating) OHWL w/plate, AMRAP Burpees with remainder of time; rest 30 seconds between rounds
..Rest 2min..
WoD2: Every 90 seconds for 5 Rounds – 20 (alternating) Dumbell Rows (no push up), AMRAP Jump ‘n Touch with remainder of time; rest 30 seconds between rounds


Strength: Turkish Get-Up 3-3-3
WoD1: 90 seconds for 5 Rounds – 20 (alternating) OHWL w/plate, AMRAP Burpees with remainder of time; rest 30 seconds between rounds
..Rest 2min..
WoD2: Every 90 seconds for 5 Rounds – 20 (alternating) Dumbell Rows (no push up), AMRAP Jump ‘n Touch with remainder of time; rest 30 seconds between rounds


CF Blog January 18

Strength/Skill: Max Effort Broad Jump

D is for diesel

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

Cash Out: Prowler – Pull Down/Push Back x 5

Reminders:
UCF Weightlifting Competition This Saturday, January 19th!!!  If you’re not competing, come out and cheer on the competitors!!
For Saturday Classes:
8 and 9:30  – will be in the main gym
11am and Open Gym – Meet in the Pit
2pm – If the meet is over, class will be held in the main gym, if not, meet in the Pit.
**The gym will run on its normal schedule on Monday (MLK Day)

Ultimate Crossfit is helping Paramount Pictures celebrate the release of the new Hansel and Gretel Movie!!!

Come in Monday  for your “Witch Hunter” WOD and win advance screening passes and prizes compliments of the upcoming film, HANSEL AND GRETEL: WITCH HUNTERS.  We will be running the WOD at all of our regular classes and we’d love it if we could snap some photos of our awesome athletes sporting one of the promo hats during the WOD so that we could share them with the good folks over at Paramount.

Trailer:    http://www.hanselandgretelmovie.com/
Opening Date:   January 25, 2013 (Nationwide) In Theatres, IMAX 3D and 2D in select theatres

Rating:     Rated R 
Synopsis: After getting a taste for blood as children, Hansel (Jeremy Renner) and Gretel (Gemma Arterton)  have become the ultimate vigilantes, hell bent on retribution.  Now, unbeknownst to them, Hansel and Gretel have become the hunted, and must face an evil far greater than witches…their past.


CF WOD January 18

Strength/Skill: Max Effort Broad Jump

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

Cash Out: Prowler – Pull Down/Push Back x 5


Partners Complete…
800m Run (w/ Slam Ball)
100 Ball Slams
100 Sit Ups (w/Slam Ball)
100 Front Squats (w/Slam Ball)
100 Twist Pass (w/ Slam Ball)
800m Run (w/ Slam Ball)


Let’s talk about something we all love to do, sleep!  In addition to being essential, sleep is another important recovery tool.   Sleep is required to stimulate regeneration and repair, both physical and hormonal. The biggest time of secretion of growth hormone happens during the first few hours of sleep, as cortisol drops and melatonin secretion spikes.  After all, we are tied to the earth’s cycle of day/night by millions of years of evolution; aka our circadian rhythm.  And when we tie our sleep/wake cycles to that of sunset/sunrise, we optimize that repair cycle.

Indeed, many of us struggle to get enough sleep every night, but is the sleep we get any good? While it’s important to get enough sleep, better sleep is a greater ally than more hours of sleep.  How can we optimize our sleep?  Here are some basic sleep habits:
  • Aim for 8 hours of uninterrupted sleep.  This will vary from person to person—find your sweet spot.  And don’t kid yourself that “you need less”… do a week of aiming for 9 hours (you can catch up on those reality shows over the weekend), and see how you feel.
  • Create a healthy environment:  Cool, pitch black—this is essential.  Make sure your bed is actually comfortable.  Adjust the temperature, some studies have shown the optimal temperature for adults is between 60-68 degrees.  Filter out the light and cut out the distractions.
  • Timing:  You already know that how long you sleep is important, but for the best possible sleep, you really should go to sleep and wake up at the same time every day.  So rather than oversleep on off days, waking at the same time and then taking a nap allows the extra sleep without disrupting the normal wake/sleep schedule.
  • Reduce electronic use:  Almost all electronic screens use a blue-light spectrum…iPhone, computer, television.  Get this for your gadgets (its free) F.lux.  It auto-adjusts the spectrum of your monitor to more “reddish” tones after sunset.  Aim to turn those devices off at least an hour before bedtime.
  • White Noise:  While we don’t have the soothing sounds of nature outside our cave anymore, this is one area modern day technology can help.  Our brain craves input, and a noiseless room with occasional random sounds can disrupt sleep; the constant “whrr” of a fan, or a white noise generator, like the Sleep Machine app, can help keep a constant flow of ambient sound.
  • Create Ritual:  This teaches our brain when it’s time to wind down…utilize consistent times, lower the lights, brew some non-caffeine herbal tea, read a book, etc.

Today’s Workout:
Partners Complete…
800m Run (w/ Slam Ball)
100 Ball Slams
100 Sit Ups (w/Slam Ball)
100 Front Squats (w/Slam Ball)
100 Twist Pass (w/ Slam Ball)
800m Run (w/ Slam Ball)


CF Blog January 19

WOD: “Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

UCF Weightlifting Meet today!

For Saturday Classes:
8 and 9:30  – will be in the main gym
11am and Open Gym – Meet in the Pit
2pm – If the meet is over, class will be held in the main gym, if not, meet in the Pit.
**The gym will run on its normal schedule on Monday (MLK Day)

CF WOD January 19

WOD: “Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees


CF Blog January 20

Partner WOD:
Divide up reps as needed. Find a partner to share a bar with

70 Ab mat sit ups/35 OHS at (75/55)
60 Ab mat sit-ups/30 OHS at (95/65)
50 Ab mat sit-ups/25 OHS at (115/75)
40 Ab mat sit-ups/20 OHS at (125/85)
30 Ab mat sit-ups/15 OHS at (135/95)
20 Ab mat sit-ups/10 OHS at (155/105)

** If you have a jump rope in the trainers’ office, please take it home with you!!  The office is getting a makeover and we don’t want your ropes lost in the fray


CF WOD January 20

Partner WOD:
Divide up reps as needed. Find a partner to share a bar with

70 Ab mat sit ups/35 OHS at (75/55)
60 Ab mat sit-ups/30 OHS at (95/65)
50 Ab mat sit-ups/25 OHS at (115/75)
40 Ab mat sit-ups/20 OHS at (125/85)
30 Ab mat sit-ups/15 OHS at (135/95)
20 Ab mat sit-ups/10 OHS at (155/105)


1.21.13 Short and fast ones

1.21.13 @ AG track @ 5:30 pm

Will post to comments section at 4:30pm if any changes need to be made due to weather

6 x 200s

6 x 100

Sometimes it feels good to just run all out!


CF Blog January 21

***REGULAR CLASS TIMES TODAY***

Strength: Bench Press 5 RM

WOD: “Witch Hunter”
10-9-8-7-6-5-4-3-2-1

Wall Balls (20/14)
Burpees
KB Swings (2/1.5)
Sledge Hammer Strikes
5 Rope Climb (can be completed at any point during the WOD)

Momma’s Quote of the Week:  “Failure will never overtake me if my determination to succeed is strong enough.”–Og Mandino

Come join us today for the “Witch Hunter” WOD and score some free screening passes to the new “Hansel and Gretel: Witch Hunters” movie!!

Congrats to all those who participated in the UCF weightlifting competition this Saturday – Tricia P., Wendy H., C-dub (Chelsea), Theresa “T”, Cagney, Josh Beaver, Carter Lewis, Eric Carpenter, & Elliot Robinson.  Tons of effort from this group!!!  Way to go!!!

*** If you have a jump rope in the trainers’ office, please come and collect it ASAP!!!***

 There is a short Spartan Race coming up in Charlotte this March and Jon Currence has created a team for the gym and would love for you to join it.  The team is called UCF and is scheduled for the Morning Start Times (9:00 A.M. -12:00 P.M.)

 

 


CF WOD January 21

Strength: Bench Press 5 RM

WOD: “Witch Hunter”
10-9-8-7-6-5-4-3-2-1

Wall Balls (20/14)
Burpees
KB Swings (2/1.5)
Sledge Hammer Strikes
5 Rope Climb (can be completed at any point during the WOD)


Today we are going to talk about the air squat.  This is the foundation for all squat movements, and is most commonly referred to as the “air squat” (or bodyweight squat) because you’re not lifting any weight other than your body.

Squats are what we call a functional movement.  It is something our bodies have been designed to do, and can (and should) be used in day to day life.  Functional movements also can be demonstrated to have had a need that has persisted from primal times to modern day man.  It is a vital, natural, functional component of your well-being.  The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your later years.

The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we naturally stand-up.  Just think about getting on and off the toilet!  Frequently, we encounter individuals who claim the squat to be an unsafe exercise, specifically for the knees. On the contrary, it has been found that the squat is, in fact, a deterrent for future injuries.

When setting up for your air squat, you will want to make sure you are standing in the following position:

  • Standing straight up, arms at your side and head up looking just above parallel.
  • Feet slightly more than shoulder width apart.
  • Toes pointing slightly outward. This angle can depend on the person, but should be about 30 degrees.
  • Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.  Chest up, shoulders back, core tight. This helps promote a nice intact lumbar curve.

The bottom position of the air squat should have the following cues:

  • All of your weight should be firmly thru your heels.
  • Your lumbar curve should still be intact.
  • Your chest and eyes/head should be facing the directly in front of you.
  • Your butt should be slightly below your knees.
  • Your knees should be tracking over your feet.
  • Your arms can be in front of you, to help create a better center of gravity.

As you are lowering into the air squat, you need to make sure you are doing a few things:

  • Your chest and head remain up, keeping your lumbar curve intact. If you find yourself letting your chest or head cave forward, make sure you over exaggerate keeping them up.
  • Keep your shins as vertical as possible when you go down into your knees. Stick your butt out, pull your knees back at the same time.
  • Your knees are tracking over your feet. What we mean by this is your knees should be pointing in the same direction as your toes. If you find your knees starting to cave in, focus on pushing them out. A good way to achieve this is by imagining you are tearing the floor apart with your feet.
  • The weight remains in your heels. A common mistake is to transfer the weight into the balls of your feet and/or toes. This will create instability. Trust your weight over your heels. You should be able to wiggle your toes at any position in the squat.

 

Today’s Workout:
Skill: Med Ball Cleans
WoD: 15-12-9-6-3 – Goblet Squat, HR Push-up, KB Swing


Skill: Med Ball Cleans
WoD: 15-12-9-6-3 – Goblet Squat, HR Push-up, KB Swing


CF Blog January 22

Strength: EMOM for 10 minutes complete 2 Front Squats – starting @ 70% of 1RM
WOD: AMRAP 1:

Max Rep Thrusters 95/65
Immediately followed by AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders

Post scores for both AMRAPs separately.

Don’t miss UCF’s own Eric Carpenter this Sunday, January 27th at Lululemon Southpark’s “Tadasana Talks.”  The event kicks off at 6:30 pm in the Southpark store.  This session will cover fear and how to rise above it.  Mark your calendars!

Other Reminders:

**Don’t forget to grab your jumprope if you have one in the trainers’ office

**There is a short Spartan Race coming up in Charlotte this March and Jon Currence has created a team for the gym and would love for you to join it.  The team is called UCF and is scheduled for the Morning Start Times (9:00 A.M. -12:00 P.M.)


CF WOD January 22

Strength: EMOM for 10 minutes complete 2 Front Squats – starting @ 70% of 1RM

WOD: AMRAP 1:
Max Rep Thrusters 95/65
Immediately followed by AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders

Post scores for both AMRAPs separately


Cardio Circut –
3 Rounds…
2min Row (400m) – 2min Rest
2min AirDyne (20calories) – 2min Rest
2min Prowler Push (3xH/L) – 2min Rest


Carrots are mutants.

Well, orange carrots at least.  Originally, purple carrots were the norm, but there were some offshoots — yellow and white ones appeared in the wild. Over time, somehow, 17th century Dutch carrot growers managed to cultivate these yellow and white ones carrots into the orange ones we are familiar with today.

The purple ones still do exist, but by far are the minority in the world of carrot colors. Want to try some? Beware — there may be a good reason why purple carrots are now the uncommon breed: the orange ones taste better.  In fact, orange carrots may be a superfood of sorts when it comes to taste.  A recent study showed that children said foods tasted better if favored cartoon character appeared on a box, with one food excepted: carrots.

Bonus Fact: Eat too many carrots and beware: you may end up with carotenosis — a condition wherein excess beta carotene turns your skin orange-ish yellow.

Source: Know I Know

 

Cardio Circut –
3 Rounds…
2min Row (400m) – 2min Rest
2min AirDyne (20calories) – 2min Rest
2min Prowler Push (3xH/L) – 2min Rest


1.23.13 a Partner in the Pit

Monday night crew of Elliott, Matt, Wendy, Trish and Chad warming up before the WOD.

1.23.13 at 6 AM in the PIT

Partner WOD

1 partner works at a time (recommended to work for 1-2 minutes at a time) to complete the following PER TEAM, in NO particular order.

100 burpees

200 cal on air-dyne

3000 m row

20 sled pushes

30 min TIME CAP

A few things to remember when you look at this WOD please.

1. Everything is scaleable, whether you are new to CF, recovering from an injury, or just in need of a not-so-hard day.

2. This is ENDURANCE. We are working on your lungs here and rarely do we ever have long workouts. They are good for you to do on occasion – for your lungs and for your mental toughness.

3. You are with a partner are expected to have REST, whether it’s in 1 minute increments or 2 minute increments. Some of these exercises will be easier than others for you, so 1 minute rest will see like a lot on some exercises and not a lot on other.

4. You are here to WORK HARD and get stronger, faster, beastier. Attitude is everything, even at 6 AM.

 


CF Blog January 23

Speed:
4x400m Run (90 sec rest in btwn) – around 80%
3 min rest
1 x Max Effort 400m Run (score Total Time of all 5 runs)

Strength: Romanian Deadlift 5-5-5

 

A little post-holiday reminder from our friends at modpaleo:

Why We Need to Ditch the Scales

Well it’s January – the season when we obsess about all of our “holiday weight” and put a number on how much we have to lose.  If you are guilty of this, I’m here to tell you that health-wise, your scale is indicative of nothing.

It took me a while to fully comprehend this phenomenon, but after years of obsessing about my own weight and believing it was the end all, be all, I finally ditched the scale.  We do not own one in our house and I do not step on one unless I am forced to (doctor’s visits, competitions) and even then I politely ask not to be told what the number is.  Why?  Because it doesn’t matter!

Did you know that at the very same height and weight, a person could be overweight or healthy and muscular?  Yet, according to the ever-popular BMI scale, both individuals would be lumped into the same overweight category.  Make sense to you? Look at this picture below from firstcomeshealth.com – same woman, same weight, drastically different body composition.  The problem is that a person’s BMI does not distinguish between lean tissues and fat tissues.

 

So hear this: don’t be deceived by a number – there should be no “goal weight” to attain.  If you need a number to measure against though, how about taking a closer look at body fat percentage? According to the Livestrong foundation, “a certain amount of body fat is necessary to your body. According to ACE Fitness, for women this is between 10 and 13 percent, and for men this is between 2 and 5 percent. Athletes usually have body fat percentages ranging from 14 to 20 percent for women and 6 to 13 percent for men. Women who have body fat percentages of 32 percent or higher and men who have more than 25 percent body fat are considered obese. Aiming for a percentage of between 21 and 24 for women and between 14 and 17 for men will put you in the fit range”.

And there are other ways to gauge your efforts – like how your pants fit and how you feel!  Take a look at this picture and you will understand how it is possible to gain weight and yet have your pants fit better!!

What’s more important is feeling GOOD!  If you are in good health, have good energy levels and sleep well, you are well ahead of the game.

Muscle is good.  It is firm and dense.  And, although it weighs more than fat, it takes up less space in your body and it burns way more calories per pound than fat.  So don’t get caught up in the numbers, because in the end they are just numbers.

 

If we can begin to raise and promote awareness in our communities, and ourselves maybe we can get doctors and insurance companies to take a step away from measuring everyone against the BMI scale and take a look at the bigger picture of health.  In the meantime, stop chasing after a “skinnier” version of yourself and start working toward a healthier version of yourself!


CF WOD January 23

Speed:
4x400m Run (90 sec rest in btwn) – around 80%
3 min rest
1 x Max Effort 400m Run (score Total Time of all 5 runs)

Strength: Romanian Deadlift 5-5-5


WoD1: 50 Jump Rope (singles), 40 Squats, 30 Yard Sales, 20 Push Ups, 10 Burpees.
WoD2: AMRAP10 of 5 Box Jumps, 10 Sit-ups, 15 Lunges. 
Cash Out: Max Effort Plank.


Do you push yourself..?

Intensity:

1. the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling
2. the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time)

Intensity involves a certain mind-body connection. It is both mental and physical. You literally have to feel the rep, feel the range of motion, and feel the stress on the muscles. That may sound kind of corny, but if you are doing the exercise just to get it done, you will not see the best results possible.

You know when you have a really INTENSE workout. I am willing to bet that this was also a really GOOD workout. You remain focused, nothing distracts you, and each and every rep feels just right. Everything just goes perfectly. This is intensity.

No matter which exercise it is you are doing, it will benefit if you use the utmost intensity while doing it. When you can continuously harness this intensity, the gains you make will truly amaze you.

Intensity is something you have to find within yourselves to achieve the best results. We can push you. But, ultimately, intensity is up to you. Go get it each morning!

 

Today’s Workout:
WoD1: 50 Jump Rope (singles), 40 Squats, 30 Yard Sales, 20 Push Ups, 10 Burpees.
WoD2: AMRAP5 of 5 Box Jumps, 10 Sit Ups, 15 Lunges.
Cash Out: Max Effort Plank.


CF Blog January 24

Skill: Handstand Walk (kick up to handstand, HS Hold, Arm Shifts, Walks)2013-01-21 12.49.20

WOD: Annie
50-40-30-20-10
Double Unders
Sit-up (abmat)

Cash Out:
3 x 10 back extensions

CrossFit Cue of the Day:

“Getting a good time in a WOD is just as much mental as physical. Look at the overall WOD and break it down in little sections. Take the time to go through the WOD in your head and know your goals for each section. At 3-2-1-Go, all you have to do is execute, no more thinking.”

–Matthieu Dubreucq, CrossFit Level 1 Seminar Staff

 

 

Please share this amazing limited deal with friends and family!  We are always striving to share BJJ with as many of the youth as possible! 

$50 for 1 Month of Brazilian Jiu-Jitsu for Kids ($125 value)

$50 for 1 Month of Brazilian Jiu-Jitsu for Kids ($125 value) 

Gracie Barra Charlotte
2620 South Boulevard
Charlotte, NC 28209 

Many kids are naturally born with a ton of energy, so finding some fun and fast-paced activities for them after school is essential. Luckily, the Gracie Barra Brazilian Jiu-Jitsu center in Charlott…

learn more »

VALUE
$125
YOU PAY
$50
Learn More

 


CF WOD January 24

Skill: Handstand Walk (kick up to handstand, HS Hold, Arm Shifts, Walks)

WOD: Annie
50-40-30-20-10
Double Unders
Sit-up (abmat)

Cash Out:
3 x 10 back extensions


Speed: 10x Partner Band Sprints
WoD: 7min AMRAP – 10 Dips, 10 Bar Rows (w/ run in between)


Random Notes

If you’ve never watched Portlandia, you are missing out… Portlandia – “Fat”

An epic album… ‘The Chronic’ 20 Years Later: An Audio Document Of The L.A. Riots

Some great iconic images… 100 Greatest Sports Photos

Brew Ridge Trail… A seven craft brewery tour through Virginia

Is there any reality in reality TV… The Real Biggest Losers?

Diet Soda Linked to Depression in NIH study… Seriously, you shouldn’t drink pop either

Folks, I can’t make this stuff up… A Can of Soda a Day Can Increase the Risk of Cancer for Men by 40 Percent

What would the sky look like over a city with no lights…  Darkened Cities

Is There One Right Way to Run… A new study suggests that there might be a variety of “correct” running forms

Exercise your demons…  DemonBells

Down on the farm…  What Do Prices “Know” That You Don’t Know?

Sixty-four sketches. One winner. Ten years later, we determine the champ… A Battle for the Best Chappelle’s Show Sketch Ever

 

Today’s Workout:
Speed: 10x Partner Band Sprints
WoD: 7min AMRAP – 10 Dips, 10 Bar Rows (w/ run in between)


CF Blog January 25

WOD Teams of two: Only one team member works at a time; No more than 20 reps per team member at a time.

Just another day at UCFJust another day at UCF

80 Wall-balls (20/14)
70 Box Jumps (24/20)
60 Pull Ups
50 KB Swings (2/1.5)
40 Burpees
800 (m) run (alternate every 200)
40 Burpees
50 KB Swings (2/1.5)
60 Pull-ups
70 Box Jumps (24/20)
80 Wall-balls (20/14)

***DUE TO INCLEMENT WEATHER, THE GYM WILL BE CLOSING AFTER THE 3PM CLASS TODAY!!!***
Drive safe, everyone!!

It’s cold out there!!!  While we have our WOD-specific warm-ups each day, with the cold weather, your body may require a little more to warm-up.  Don’t ever hesitate to come a couple of minutes early to stretch or hop on the rower…you should never rush into a WOD cold! 🙂

***If you have a jump-rope in the trainers’ office, please claim it ASAP!!!


CF WOD January 25

WOD Teams of two: Only one team member works at a time; No more than 20
reps per team member at a time.

80   Wall-balls (20/14)
70   Box Jumps (24/20)
60   Pull Ups
50   KB Swings (2/1.5)
40   Burpees
800 (m) run (alternate every 200)
40   Burpees
50   KB Swings (2/1.5)
60   Pull-ups
70   Box Jumps (24/20)
80   Wall-balls (20/14)


It’s FRIDAY!  TGIF.  Great work this week everybody.  You Bootcampers are the best!  It was cold.  We were inside a lot.  But you all came, worked hard and got at it!

Take it easy this weekend and enjoy a treat (thanks Liz!)…

Yummy in my Tummy

Chocolate Paleo Snack Cake Recipe

Ingredients

  • 10 medjool dates, pitted (I buy mine in bulk at Costco)
  • 1 cup of unsweetened applesauce (or one ripe banana)
  • 3 eggs
  • 1/2 cup coconut oil
  • 2 teaspoons vanilla extract
  • 1/2 cup coconut flour
  • 1/2 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine celtic sea salt
  • 1/2 cup strong brewed coffee

Instructions

  1. Place the medjool dates in a food processor and pulse until completely pureed.
  2. Add applesauce (or banana) and continue to pulse until pureed and combined with the dates.
  3. Add the fruit purée to the bowl of a stand mixer, add the eggs, vanilla, coconut oil and coffee and mix on low-medium speed until well combined.
  4. Combine the dry ingredients in a separate bowl.
  5. Slowly add the dry ingredients into the wet ingredients and mix on low-speed, scraping down the sides, until you have a smooth batter.
  6. Grease a 8×8 glass pan with coconut oil, pour in the batter and smooth it with the back of a spatula.
  7. Bake at 350 degrees for 30-35 minutes or until a toothpick stuck in the middle comes out clean.

Alternative method for baking: Use a 9-inch round cake pan. Grease the pan and cut out parchment paper to fit the bottom. Cook per instructions above. Allow the cake to cool for about 10 minutes and turn it out onto a wire rack or cake plate to cool. Top with frosting, if desired, and cut into wedges. We’ve used whipped coconut cream and whipped dairy cream with fresh raspberries.

 

Today’s Workout:
Partners complete 2 Rounds of…
50/25 Wall Balls,
50/25 Medicine Ball Twist Passes,
50/25 Ball Slams,
50/25 Medicine Ball Sit-up/Toss,
50/25 Dynamic Push-ups,
with split 1000m partner Row


Partners complete 2 Rounds of…
50/25 Wall Balls,
50/25 Medicine Ball Twist Passes,
50/25 Ball Slams,
50/25 Medicine Ball Sit-up/Toss,
50/25 Dynamic Push-ups,
with split 1000m partner Row


CF Blog January 26

Strength: OHS 3-3-3-32013-01-07 17.12.31

WOD: AMRAP 20
7 Calorie Row
10 Push-ups
15 Air Squats

Don’t forget to check out EC tomorrow night at Lululemon South Park for their Tadasana Talks – 6:30 pm!!

Good luck to our Competitors this Weekend at War of the Wods!!


CF WOD January 26

Strength: OHS 3-3-3-3

WOD: AMRAP 20
7 Calorie Row
10 Push-ups
15 Air Squats


CF Blog January 27

2013-01-02 05.40.02Doing Work at 5am!

Skill Work: Clean or Snatch, keep weight light and focus on form

WOD: 4 Rounds
400m Run
10 Pull-ups
25 Abmat Sit-ups

Don’t forget to catch the Silver Fox at Lululemon’s Tadasasna Talks!!  6:30 tonight at their SouthPark Store!!


CF WOD January 27

Skill Work: Clean or Snatch, keep weight light and focus on form

WOD: 4 Rounds
400m Run
10 Pull-ups
25 Abmat Sit-ups


1.28.13 Cure the Mondays

1.28.13

 

1.28.13 at 5:30 pm at AG Track

100% all out 800  meters for time

THEN,

we will base what your next two 400s,  and two 200s should be run in.

So in summary, an 800, 2 x 400, 2 x 200.

 


CF Blog January 28

Strength:

Pull-ups, anyone?Pull-ups, anyone?

Back Squat 3-3-3-3-3

WOD:
AMRAP 10

3 Power cleans (185/135)
200m run
3 HSPU

Momma’s Quote of the Week:  “Believe you can and you’re halfway there.”—Theodore Roosevelt

 

Are you a Low-Bar Back Squatter?  Check out this article from Crossfit Oakland!

Low Bar Back Squat

By TomC – Posted on 18 December 2010

20101030-Campitelli-005.jpg

Jenn of CrossFit East Bay performing heavy low bar back squats

We’ve looked at some of the common elements shared by all barbell squats and examined both thefront squat and the high bar back squat. We’ll wrap up the series by taking a look at the version that is nearest and dearest to my heart, the low bar back squat.

The low bar squat has been popularized by Mark Rippetoe in his book Starting Strength and represents an interesting mixture of form cues that set it apart from either the high bar back squat or the front squat. As Rippetoe is fond of noting, the low bar squat allows for heavy weights to be handled using the greatest amount of muscle mass over the longest range of motion and produces excellent strength gains. Let’s examine the form hallmarks and then how they apply to the claims above:

  • The bar is carried lower on the shoulders, just below the spine of the scapula. This can be a challenging position for those with shoulder mobility problems.
  • Thumbs are on the same side of the bar as the fingers, instead of using an opposed grip.
  • The torso is more steeply inclined than either the high bar or front squat.
  • The squat descent stops when the crease of the hips descends below the top of the knee. The hamstrings get a good stretch in this position.
  • The knees come to a point slightly in front of the toes during the first half of the movement and then come no farther forward.
  • The knees are driven outward to allow for full depth and to include the adductors in the movement.
  • Hips are the driving force behind the movement.

Carrying the bar lower on the back necessitates an increase in torso angle if the bar is to remain over the middle of the foot. This requires more work from the abdominals and spinal erectors to maintain lumbar extension throughout the movement. While descending in a less upright posture, the hamstrings undergo an eccentric contraction and lengthen under the load imposed by the barbell. At a position below parallel, the hamstrings reach a more or less fully stretched position and that stretch is used to power the weight back up. In a low bar squat, a trainee uses the stretched hamstrings like a rubber band to impart upward momentum to the weight. This is the most unique aspect of the lift, often called “the bounce.” The hips are aggressively driven up from the bottom of the squat using this bounce. After properly performing low bar squats, it is not uncommon for the hamstrings and adductors to be quite sore.

The knees are also of great importance in the low bar squat. Since hamstring tension is important to the movement, allowing the knees to drift forward towards the bottom is problematic. This slackens the hamstrings, affecting the bounce and can cause hip pain in some trainees. Further, keeping the knees driven out through the squat stretches the adductors, allows for full depth, and helps with the bounce at the bottom. Note that the hamstrings and adductors, elements of the posterior chain, are heavily involved with this style of the squat – moreso than either of the other two variants. The low bar back squat can be considered a posterior chain driven movement, although the quadriceps are utilized as well. For this reason, Rippetoe contends that the low bar back squat utilizes more muscle mass than the quadriceps-dominant squatting styles.

Rippetoe also suggests that the low bar squat uses this extra musculature through the longest range of motion for these muscle groups. If lumbar extension and hamstring tension are to be maintained, the trainee will generally be unable to descend far below parallel without relaxing something. Relaxation under a heavy weight is a good way to get injured and should be avoided. The low bar squat meets the criteria of going below parallel, but stops short of the longer range of motion of the front or high bar back squat. This is to avoid providing less work to the elements of the posterior chain and to maintain safe positioning.

There is a great deal more that can be said about the low bar squat, but I am already pushing 700 words. I will conclude with the assertion that the low bar squat is an excellent choice for a great many trainees for the reasons outlined above. It uses the most muscle mass over the longest range of motion possible for all those muscle groups and therefore provides an excellent strength stimulus.


CF WOD January 28

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

WOD:
AMRAP 10

3 Power cleans (185/135)
200m run
3 HSPU

 

 


In 12 minutes complete
400m med ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups
*score total reps*


Proper PushUps

As a symbol of health and wellness, nothing surpasses the simple push-up.

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

It’s a simple movement, but it’s arguably the best way to develop overall upper body strength and mobility.  It requires no equipment and can be scaled up or down depending on your strength and fitness levels. The basic push-up can be easy to learn, but difficult to master, and the variations will keep your body guessing and growing for years.

How To Do the Basic Pushup

  • Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
  • Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
  • Push yourself back up, squeezing your pectoral muscles and completing the full range of motion.
  • At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
  • Repeat.

Things to Remember

  • Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
  • Squeeze your glutes and flex your abs. This will keep your torso honest and avoid hyper-extension of the lower back.
  • Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
  • Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more. At the bottom, chest touching the ground.

Common Push-up Performance Errors

  • When performing push-ups, people often set up with their hand position high and wide. If you took a snapshot from above as in an aerial view (see picture above), their set up would look like the letter T. People do this to make the exercise easier. The pec fibers are better suited to produce force from this position and it requires less muscle activation in the pecs and triceps.
  • Snaking/Caterpillaring, or allowing the hips to sag resulting in anterior pelvic tilting and lumbar hyperextension. By keeping the hips low and hinging at the lumbar spine, a lower percentage of bodyweight is being lifted since much of the body is hanging toward the floor, thereby making the exercise easier.
  • Cutting the movement short and performing half-refs. The bottom position of the push-up involves a higher percentage of bodyweight than the top position, which makes the bottom more difficult. Chest to deck!

 

January Benchmark:
In 12 minutes complete…
400m med ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups
*score total reps*


CF Blog January 29

Speed/Agility: Pro Shuttle (5-10-5)

I spy UCF peeps on top of that podium!I spy UCF peeps on top of that podium!

http://www.youtube.com/watch?v=iPr40RtMAhM

*You get 5 reps to find your fastest time
*Rest as needed btwn efforts

WOD:
1000m Row
20 Shoulder to Overhead (115/75)
30 Ball Slams (30/20)
20 Burpees
30 KB Swings (1.5/1)
20 Jumping Lunges
100 Double Unders

Congrats to all of our gym members who participated in CF Greensboro’s “War of the Wods” this past weekend.

71855_709297924394_1722117690_nThe dynamic duos of Zach Mullinax and Dale Jones – “The Kettleballers” and Tricia Mullinax and Lauren Jones – “The Chalk City Chicks” simply rocked it this weekend with outstanding efforts and amazing attitudes!!   And…Zach got his first bar muscle-up at the comp!!!  That is pretty kettleballer!

Congrats to Breeze and her partner for their third place finish, and a big shout out to your UCF trainers, Jayme & Liz, aka, team “Deep in Cider”  for winning First place overall and bringing home the bacon…literally.  They won meat 🙂

photo (1)Dear Kill Cliff Reps, please call Jayme stat about a sponsorship deal. She fuels her performance with nothing but your precious nectar. True story.

Great efforts all around!!!

67422_709418173414_1937726986_n

 

 


CF WOD January 29

Speed/Agility: Pro Shuttle (5-10-5)

WOD:
1000m Row
20 Shoulder to Overhead (115/75)
30 Ball Slams (30/20)
20 Burpees
30 KB Swings (1.5/1)
20 Jumping Lunges
100 Double Unders


AMDAP in 1,2,3,4,5 minutes. Rest the amount of time you run.


Good Ass Work

Wow, was it nice to be back outside this morning where bootcamp belongs!  Nice work on the timed runs today.  Working on getting that cardio back from all the time spent indoors.  Here is the article from last Thursday’s Random Notes I mentioned this morning…  Is There One Right Way to Run, a new study suggests that there might be a variety of “correct” running forms.  More on running tomorrow.

I know January isn’t over quite yet but everyone did a great job on the January Benchmark “re-test” yesterday! Everyone PR’d the WoD and a few of you even did it using a heavier slam ball then the first go-around!!  High fives and fist bumps all around. You guys have done really, really well this month. I’m proud of your efforts and your results. Yesterday’s benchmark gives you an idea of how you’ve improved in the gym, but think about your energy levels or how that favorite pair of jeans is fitting. You may not really notice at first because the changes are gradual but they are there. Great work. And congratulations on a great first month of bootcamp in 2013.

Feel free to post in the comments section and let the peeps of the interwebs, and each other, know just how well you’ve done this month. Also, how are those 2013 resolutions coming along?  And not just your fitness or bootcamp ones…  Are you still on the right track, have you been sticking with it, have any of the changes made an impact yet???  Let’s hear it as we slowly bring January to a close.

 

Today’s Workout:
AMDAP in 1,2,3,4,5 minutes. Rest the amount of time you run.


1.30.13 We be rowing

1.30.13

 

1.30.13 at 6 AM in the PIT

ROWING

Death by 10 meters

AND some extra credit work with Shannon!

 


CF Blog January 30

Strength/Technique: Snatch 1-1-1-1-1

WOD: 4 Rounds
10 C2B Pull-ups
5 Snatches (115/75)
15 Box Jumps (30/24)

mp_Amber

 

Big news happening!!!  Tune into NPR Thursday morning to hear our own Amber Lewis from Modpaleo talking shop!!!  

Tune into 90.7 WFAE and listen to a discussion about the Paleo lifestyle on Charlotte Talks.  Amber will be live talking about real food! Show begins at 9 a.m

Here’s a video that everyone needs to watch – it will make you smile 🙂

 

 


CF WOD January 30

Strength/Technique: Snatch 1-1-1-1-1

WOD: 4 Rounds
10 C2B Pull-ups
5 Snatches (115/75)
15 Box Jumps (30/24)


 

Print

Hop into the time machine and check out this past post from Carter about…

Shoes.

You need them for bootcamp. Occasionally the question is asked about which kinds of shoes are better for what we do. I’m no podiatrist, so I can’t speak to this scientifically. I can however, speak from personal experience. My first few months of bootcamp, I used an old pair of running shoes that hadn’t gotten used in a long, longtime. As a result, I began experiencing shin and calf pain that grew to a point that I needed someone to look at, and treat, it. So that perhaps that wouldn’t happen again, I took the advice of one of my friends (a trainer) and I went to a store similar to Charlotte Running Company or Run For Your Life and asked one of the folks there to take a look at my stride, etc. We narrowed it down to a pair of Asics that I wore for a couple of years. And they worked very very well, through BC, 5ks, some trail running, etc. When it was time for a new pair, I did the New Balance Minimus (also tried the Vibram 5-fingers before these and they were just not right for me). Making the transition to the Minimus wasn’t easy. You really have to adjust your stride. There are pros and cons to running like you do naturally vs. trying something akin to the POSE method… but know that when you go more toward a minimalist shoe you’re going to have to adjust to strike with a more neutral foot and learn to kick your feet up behind you (as opposed to reaching ahead with your heel… hence the big cushions on most running shoes). I’m currently using a pair of Saucony shoes (that I was also fitted for, having had the experience of both cushiony and minimalist) that have less heel drop than a lot of running shoes, but more than the true minimalist running shoes. That’s where I feel comfortable right now… but I certainly appreciate the minimalist shoes for having the effect they do on running. Once I got used to using different muscles to run, I really dug those shoes. My wife also loves the Minimus. (yes we’re cheesy like that)

If you do want to try the minimalist route, there are several shoes out there and you can certainly try them on to see what you like. One of the stores around here will let you run in them and may offer a return policy of some sort, which is nice. You can always go try several on, find what you like and then order online if you think you can find them cheaper. Inov-8 has a pretty good range of offerings, from trail to minimal shoes.

My real recommendation is that you go to a store and talk through this with the experts. Together, you can devise a plan.

Wanna read more on running styles, check this article. It discusses (at length) the human genetics of the foot, specifically the arch, vs. the cushioned running shoe. And if you like to run barefoot, there’s this on the matter from NPR, too.

 

Big news happening!!!  Tune into NPR Thursday morning to hear our own Amber Lewis from Modpaleo talking shop!!!  

Tune into 90.7 WFAE and listen to a discussion about the Paleo lifestyle on Charlotte Talks.  Amber will be live talking about real food! Show begins at 9 a.m

 

Today’s Workout:
AB Wheel

 


AB Wheel


2.4.13 & 2.6.13 We NEED your opinions!

2.4.13

 

FIRST things first. We will be adding a Saturday AM class in March and we would like to hear from YOU, what morning times would make you most likely to participate? 8:00, 8:30, or 9:00 AM – post to COMMENTS below.

2.4.13 at 5:30 PM at the AG Track. Remember, we will post in COMMENTS by 4:30 pm that afternoon if class needs to be canceled due to weather.

PARTNER WOD

Tag Team 400s

In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.

 

2.6.13 @ 6 AM in the PIT

Slamball Hills

8 hill sprints total, 2,4,6,8 will include a slamball. # 2 and # 6 will include running with a slamball OVER your head. The other hill sprints, 1,3,5,7 will be lonely, and without slam balls.

*Subject to change based on weather


CF Blog January 31

Strength: Jerk 1 RMphoto (4)

WOD:
Max meters in 2 min row
Rest 1 min
Max Double Unders in 2 min
Rest 1 min
Max burpees in 2 min
Rest 1 min
Max Toes 2 bar in 2 min

Core: 3×10 Hollow Rocks

 

Great article that Bill$ wanted to share, courtesy of DanJohn.net:

OLYMPIC LIFTING FOR THE MASTER ATHLETE

Don’t skip this article just because you are not an old geezer. Trust me, the lessons most Master athletes learn usually are lumped into the category “I wish I would have known this before.” There are certain lessons you can learn from the mid-life crisis crowd that will pay for themselves in the long-term.

A couple of points before we look at programs. If you are lazy and don’t feel like reading my ramblings, let me summarize them here:

Focus on speed, speed, speed.
Use your checkbook
Seek and destroy your weaknesses
A little bit goes a long way

Before we get into the meat of this article, I have to agree with the criticisms that many lifters will come up with as they read this: you are right! The Bulgarians and the Greeks don’t do this! But, at age 35 plus, with a full-time job and family responsibilities, hold on Oprah: this might hurt your fragile inner child, you probably aren’t the “cream of the crop” for the Olympic selection committee either. In my humble opinion, the greatest error of the American Olympic effort over the past thirty years is abandoning the things that work for American athletes and adopting “stuff” from other countries. I imagine British athletes, who were a dominate force in track and field, as well as the O lifts and early powerlifting, would look back a few decades ago and agree they made the same mistake.

America’s last dominate lifter, Bob Bednarski, had his training methods studied by the Bulgarians before they adopted his ideas. True, they added and supplemented things, but the USA lifting establishment tossed his ideas out and … , let’s just say we haven’t had a world champ since him and Joe Dube in 1969. Review the lifting successes of the Duncan YMCA team of the late 1960′s and the parade of names that exploded with national and world records, Holbrook, Karchut, Lowe and others, and you will be left wondering why no one follows their simple “Easy week-hard week” training cycle. It works. The basic lessons of Capitalism seem to have been tossed out in the O lifting circles. If it works, do it.

So, yes, you are right, the Greeks don’t do what I am going to recommend. Of course, my five on five flag football team doesn’t train like the Minnesota Vikings. Sure, we could… but, our wives might complain about us quitting our jobs to get ready for Saturday’s games.

As we begin, let’s review one or two “assumptions.” Jim Markosian, the principal at St. John the Baptist in Draper, Utah, reminds me always of the key to leadership in education: “If you “ass-u-me,” you make and ass of you and me.” When discussing the Master O lifter’s training, I assume that you arrive with a basic mastery of technique as well as some experience in competition. If you don’t, the “Beginner’s Program”, in the last issue of the Dino Files should give you a start. And, yes, you should compete. Competition is crucial to the Master O lifter. It simply gives you that rare opportunity to “go for the max.” Also, it’s fun to beat up on the young people. Let’s get started.

Coach Ralph Maughan at Utah State University enjoyed decades of success with a Track and Field program located in the backwaters of Northern Utah, time zones away from the hot spots of athletics. How? Coach Maughan focused on recruiting two things: speed and smarts. “You can’t coach either,” he told me once. But, it sure is possible to ruin both of them. There is one thing that the Master O lifter needs to continually keep in the forefront: speed, speed, speed. Train yourself to go fast and faster.
Continue reading here….


CF WOD January 31

Strength: Jerk 1 RM

WOD:
Max meters in 2 min row
Rest 1 min
Max Double Unders in 2 min
Rest 1 min
Max burpees in 2 min
Rest 1 min
Max Toes 2 bar in 2 min

Core: 3×10 Hollow Rocks


Random Notes

We all need a little encouragement every now and then… A Pep Talk from Kid President

Two-Buck Chuck Price Goes Up… Charles Shaw’s popular California wine brand, has ended its 11-year run at US$1.99

From The Matrix to Marie Antoinette’s execution, irreverent visual synopses of pop culture staples… Life in Five Seconds: Minimalist Pictogram Summaries of Pop Culture and Historical Events

The Edge: Hunter S. Thompson on the Burden of the Living, Animated… “The only people who really know where it is are the ones who have gone over.”

No longer are utility rings solely for super heroes… Titanium Utility Ring

Just say NO, to genetically-modified crops… Welsh Government Confirms GM-free Policy

Surfs up, bro… Garrett McNamara surfs ‘world record 100ft wave’ in Portugal

For the love of money… How Do Our Favorite Tech Companies Make Money

A New Look at Muscle Schoals… A new film examines the old soul of Muscle Shoals

What are you watching, the Super Bowl or the commericials… Hyundai Flaming Lips Super Bowl Ad

Another reason not to root for Chelsea… Soccer Player Kicks Ballboy in Stomach, Gets Red Card

 

Today’s Workout:
Tabata Jump ‘n Touch-followed by 1200m Run-repeat Jump ‘n Touch reps for time
…Rest 2min…
21-15-9 Ball Slams, Burpees


Tabata Jump ‘n Touch-followed by 1200m Run-repeat Jump ‘n Touch reps for time
…Rest 2min…
21-15-9 Ball Slams, Burpees


CF Blog February 1

Strength: Sumo Deadlift 4×3 @ 80%,80%,85%,85% (25 min)photo (5)

WOD: AMRAP 15
5 Muscle-ups
15 GHD Sit-ups
25 Air Squats

In case you missed it on the Bootcamp blog, a great article courtesy of Boone!

You hear a deep, husky voice nearby, and start to wonder if Gotham City’s very own Batman is in the room with you, but alas, no. It’s your bootcamp trainer, or family member, or spouse, or someone standing next to you at a party who has come down with a sore throat and cold.

The realization kicks in: cold and flu season has arrived. And if you’re going to make it through the season without getting sick, or at least aim to reduce the amount of time you spend being sick, you’ll need to be prepared. Here are a few helpful items (and tips) to add to your arsenal of natural remedies:

  • Nucleotides – They are the building blocks from which RNA and DNA are made. They boost the immunity, heal damaged cell tissue, promote the growth of new cells, and improve circulation. If you’re lucky enough to take them as soon as you feel a tickle in your throat, you might actually have a chance of avoiding the cold or flu altogether. But if a cold has had a chance to become full-blown, you may need something more.
  • Vitamin C – Making sure to include plenty of foods rich in Vitamin C in your diet will increase the body’s production of white blood cells and antibodies needed to defend the body against invading viral infections. Foods high in Vitamin C are tangerines, oranges, mangos, kiwis, papayas, and goji berries. Also, amla berries contain twenty times more Vitamin C per pound than oranges. In Ayurvedic tradition, amla is often taken in powdered form.
  • Vitamin D – A deficiency in our body’s immunity is often related to a lack of Vitamin D. Sunshine, the ultimate source of Vitamin D, is crucial for our existence, and for all life on our planet. So even if you’re feeling under the weather, try to get some exposure to the sun. People who have more Vitamin D stored up in their bodies tend to not get as sick as people who are Vitamin D deficient.
  • Zinc – According to a recent article in the New York Times, zinc is a powerful natural cold and flu remedy. The trick is finding a reliable lozenge. Many of the ones in the drug store have additives that either make the zinc less effective or lower the zinc content too much. Stick to a brand you trust and do some careful label reading to find a zinc supplement without too many extra ingredients and a higher percentage of zinc.
  • Panchakarma – Panchakarma is an Ayurvedic detoxifying and rejuvenation treatment that consists of five therapies. Panchakarma is known to alleviate many ailments: allergies, skin disorders, rheumatitis, high blood pressure, diabetes, back pain, arthritis, headaches, depression, the cold and flu, and more. As panchakarma helps to detox the body and its various organs, the body becomes stronger and healthier. When we are healthy, our immunity is stronger and we are less likely to become ill. Panchakarma helps us to get rid of viral infections by making our bodies strong enough to fight off colds and other infections.
  • Rest – When all is said and done, rest is one of the best things you can do for your body when you’re under the weather. Your immune system needs time to do its thing, and resting gives your body a chance to heal. It’s sometimes hard to take a day off from work (or bootcamp) to nurse yourself back to health, but a day or two of rest now can help cut down the duration of your illness and save you many days of discomfort.
  • When you’re sick, it is always good to cut out dairy, especially if you’re producing a lot of mucus. Dairy enhances the production of mucus.

Source: Care2.org


CF WOD February 1

Strength: Sumo Deadlift 4×3 @ 80%,80%,85%,85% (25 min)

WOD: AMRAP 15
5 Muscle-ups
15 GHD Sit-ups
25 Air Squats