WEDNESDAY 1/1

HAPPY NEW YEAR!! REST DAY.

See ya in the Pit tomorrow.

Bring your lungs. And legs.


B_SkeltonName: Bryan Skelton

Bootcamping since: May 2011

How often: MWF FTW!

Favorite workout: All the ones that start and end with stretching, I’m not picky. I don’t hate burpees, and sprinting > running.

Least favorite: OK, a little picky – pull-ups are my goat, and anything with more than 100 air squats brings the PAIN.

Personal fitness goal: My wife Heather (who goes to the gym @UCF) and I have a goal to make it age 102 together, so we figured overall fitness via Crossfit and good diet via modPALEO would help us on the journey. We also have young twin boys, and I don’t want to be that Dad who says, “Sorry, can’t play XYZ with you right now, my back hurts.” Don’t be that guy.

What’s the best part of Bootcamp: How do you summarize what has been 2+ years of awesomeness? It starts with the coaches, who are certified (thankfully) and certifiable (you get up how early, how often??), who teach correct form to keep you safe, know when to push you to do more, or when not to. The programming and varied workouts are great, but it really ends with the people themselves in Bootcamp. I show up not just for myself, and my goals, but also because I know everyone else is showing up at Dark:30 and putting in the work – that is very motivating. Icing on the cake (that you no longer eat AMIRITE?!?) is you are outside in nature, often finishing your workout as the sun is rising, before most folks are even out of bed. Pretty damn satisfying.


Slogan for my t-shirt: Just keep showing up.


Why UCF Bootcamp: I started in the gym, and really like all the coaches and people there, but I kept finding excuses not to go. I thought Hirst was trying to be my friend because I kept getting those emails from him, “Hey Bryan, haven’t seen you in a while, hope everything is ok.” But with Bootcamp, it just clicked, every MWF, just get up and go. The influence of Crossfit, good folks from the gym, strength and conditioning, with stretching every time (did I mention stretching?) keeps me coming back.


BC WOD 1/2

(@thePit) 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

Strength: Press – 5 @75%, 3 @80%, Max Reps @ 90%photo-22

AMRAP 7
10 Pull-ups
50 Mtn. Climbers

Immediately into

AMRAP 7
10 Push-ups
50 Double Unders

Cash Out: 2 minute Plank Hold (can be cumulative)

 

The UCF Barbell Series – still spots left!


This 4 week series will focus on building strength and confidence under the barbell. 

The class will run on Thursday nights at 630pm in the PIT and will be limited to the first 21 students to sign up. 

January 9th: The Press
January 16th: The Back Squat
January 23rd: The Bench Press
January 30th: The Deadlift 
Your Coaches: 

Lance Breeden
Mike Hirst
Neil McCleery

to sign up and reserve a spot in the series 
email:
This class is free for members

CF WOD January 2

Strength: Press – 5 @75%, 3 @80%, Max Reps @ 90%

AMRAP 7
10 Pull-ups
50 Mtn. Climbers

Immediately into

AMRAP 7
10 Push-ups
50 Double Unders

Cash Out: 2 minute Plank Hold (can be cumulative)


0102Random Notes 2014 starts now:

Isolated Religion Track // Consequence of Sound

Be a Man // Upworthy

In the Belly of the Beast // Rolling Stone

Human Body // Outside

NBA Nutrition // CBS

Breakfast & a Movie // NYTimes

Shoestring Travels // Orbitz

Food Allergies // ButterNutrition

Soy Un Perdedor // SPIN

Farm to School // Huffington Post

Subversion of Expectation (Stan K) // Lerner Int’l

Friends // Fast Company

Sitting // Upworthy

Make Better Decisions // inc.

Remain Silent // Slate

 

(@thePit) THURSDAY, 1/2>
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.


BC WOD 1/3

FRIDAY> Partners: 200 Jump Ropes, 100 Sit Ups, 50 KB Swings, 400 Jump Ropes, 50 KB Swings, 100 Sit Ups, 200 Jump Ropes


CF Blog January 3

Strength: Power Clean OTM for 10 minutes1512717_10152118150560568_1798065633_n

WOD:
3 Rounds
250m Row
10 Alt DB Snatch (45/30))
15 Abmat Situps
200m Run
10 Two Arm DB Bent Row (45/30)
15 Ball Slams (30/20)

Ultimate CrossFit has a NEW MOBILE APP!!

App Name is “UCF Charlotte” in both iTunes & Android.  All devices are ready for download.  If you have the old version, you will have to delete it and download the new one.  

***

 

JANUARY MEMBERSHIP SPECIALS

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 3

Strength: Power Clean OTM for 10 minutes

WOD:
3 Rounds
250m Row
10 Alt DB Snatch (45/30))
15 Abmat Situps
200m Run
10 Two Arm DB Bent Row (45/30)
15 Ball Slams (30/20)


butternut-squash-apple-soup-DSC_4382Each Friday, we’ll highlight a recipe. Let’s start with soup and we’ll keep it simple:

Butternut Squash Apple Soup

  1. In a large pot warm oil
  2. Carmelize onion, sautéing 10-15 minutes until golden brown
  3. Add squash cubes, apple slices and cinnamon and cook for 10 minutes
  4. Pour stock into pot and bring mixture to a boil
  5. Reduce heat and simmer for 30 minutes
  6. In a vitamix, puree soup in very small batches (for safety)
  7. Serve hot

Here are some notes on this recipe:

  • Feel free to make this soup with other types of winter squash such as pumpkin, acorn, delicata, etc.
  • I used a 2 ½ pound butternut squash for this recipe (weight is prior to peeling and de-seeding)
  • Experiment with other warming spices such as ginger and nutmeg
  • I used Braeburn apples in this soup; feel free to experiment with other types of apples

Squash is a very healthy, hearty, nutrient dense vegetable, full of carotenoids and other beneficial antioxidants. Further, it is thought that squash is both anti-inflammatory and helpful in regulating blood sugar.

~ borrowed from Elana’s Pantry

FRIDAY, 1/3>
Partners: 200 Jump Ropes + 100 Sit Ups + 50 KB Swings + 400 Jump Ropes + 50 KB Swings + 100 Sit Ups + 200 Jump Ropes


1.4.13: To Hill and Back

hill

1.4.13: AG Track @ 9:30

WOD:
1x Big Hill Run
50m Lunge
800m Run
Backwards 100m Run
1x Big Hill Run
50m Bear Crawl
800m Run

Cash out: suicides

Be on the lookout for an upcoming UCF Endurance competition…in the near future, we will post a workout and the best time will win a free pass to run the March Spartan race in Charlotte. Workouts like this are a great way to prepare for an obstacle race.


CF Blog January 4

WOD: (from 1/10/12)photo-23
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 DB Push Press (35/20)
30 Double Unders
400m Run

Ultimate CrossFit has a NEW MOBILE APP!!

App Name is “UCF Charlotte” in both iTunes & Android.  All devices are ready for download.  If you have the old version, you will have to delete it and download the new one.  

***

 

JANUARY MEMBERSHIP SPECIALS

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year, do it now?  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD January 4

WOD: (from 1/10/12)
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 DB Push Press (35/20)
30 Double Unders
400m Run


CF Blog January 5

Strength: 3 x max rep Dead Hang Pull-ups1488110_10152118149910568_895545403_n-1

WOD 1: “Road Block”
AMRAP 10
6 HSPU
9 Box Jumps (30/24)
12 Calorie Row

Full Recovery in btwn WODs

WOD 2:
4 Rounds
15 KB Swings (1.5/1)
200m Run


CF WOD January 5

Strength: 3 x max rep Dead Hang Pull-ups

WOD 1: “Road Block”
AMRAP 10
6 HSPU
9 Box Jumps (30/24)
12 Calorie Row

Full Recovery in btwn WODs

WOD 2:
4 Rounds
15 KB Swings (1.5/1)
200m Run


New APP!!

The new Ultimate CrossFit mobile app is up and running.  It’s live, so you can download it NOW!!!

App Name is “UCF Charlotte” in both iTunes & Android.

This is a new app, so if you currently have the old version, you will have to delete the old version before downloading the new one.


BC WOD 1/6

Monday@Met> Speed: 8x P-Lot Sprints
WoD: 4 Rounds of 10 yard sales + 15 push-ups + 20 jumping wall touches


CF Blog January 6

Strength: Back Squat 2×3@70%, 5×2@80%1510597_10152118150800568_1143242619_n

WOD: (from 2/17/11)
5 Rounds
1 Press @90%
1 Strict Pull-up
1 Press @90%
2 Strict Pull-ups
1 Press @90%
3 Strict Pull-ups

Finish w/1000m row

*score is total time

Momma’s Quote of the Week:  “People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.”—Brian Tracy

**Important Announcement**

Due to a Subway restaurant commercial shoot the gym will be
closed on Wednesday, January 8th from 8am to 5pm. We will still be holding a
5am, 6am and 7am class in the morning and then we’ll resume activity with
the 5:30pm class in the evening.

 

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD January 6

Strength: Back Squat 2×3@70%, 5×2@80%

WOD: (from 2/17/11)
5 Rounds
1 Press @90%
1 Strict Pull-up
1 Press @90%
2 Strict Pull-ups
1 Press @90%
3 Strict Pull-ups

Finish w/1000m row

*score is total time


0106Push Ups. That’s the Challenge for January. Were starting on the 6th with 12 Push Ups. Then we’ll add 2 each day for the duration of the month. Tuesday will be 14 Push Ups. Wednesday will be 16 Push Ups. Thursday will be 18 Push Ups. So on and so forth… Got it?

Monday@TheMet> Speed: 8x P-Lot Sprints. WoD: 4 Rounds of 10 yard sales + 15 push-ups + 20 jumping wall touches.
+12 Push Ups


BC WOD 1/7

Tuesday@Pit> Skill/Strength: Turkish Get Up 3-3-3
WoD: 4 Rounds of 5 Wall Walks + 10 Box Jump + 15 KB Swings + 100 Jump Ropes


CF Blog January 7

Strength: 2” Deficit Deadlift 2×3@50%, 3×3@60%photo-24

WOD:
3 Rounds
250m row
12 Dynamic Push-ups
24 Overhead Walking Lunges (45/25)
200m Run
12 KB Swings (2/1.5)
24 Double Unders

 

Please welcome Benjamin Easton Rentz, born 12/17/2013, 6lbs 6 oz., 19 inches long.
Everyone is happy, healthy and actually getting a little bit of sleep at
this point!

 

It is below freezing out there!!!  Make sure you wear plenty of warm clothes and WARM-UP properly before today’s strength and WOD!

**Good News!!!**

The original commercial shoot schedule for Wednesday has been cancelled so we will be business as usual!

 

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.


CF WOD January 7

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

WOD:
3 Rounds
250m row
12 Dynamic Push-ups
24 Overhead Walking Lunges (45/25)
200m Run
12 KB Swings (2/1.5)
24 Double Unders


Resolutions that Matter.

How we treat our own time is an interesting reflection on how we feel about our lives. There are those days and weeks where we are just counting down to the end. We wish the day would be over sooner or the weekend couldn’t come soon enough. Rather, we must learn to appreciate the little things to make the most of the time we have.

There is so much to live for, yet — year after year — many people joke about how they won’t bother with New Year’s resolutions because they know they won’t keep them. If you discount yourself right out of the gate, you do not stand a chance.

Hopefully some of these things will resonate with you.

Tuesday> Skill/Strength: Turkish Get Up 3-3-3. WoD: 4 Rounds of 5 Wall Walks + 10 Box Jump + 15 KB Swings + 100 Jump Ropes. 14 Push Ups.
+ 14 Push Ups


1.8.14: Staying Alive. Staying Alive.

image_Fotor_AMP_UCF

1.8.14: The Pit @ 6am

WOD:
1k Row
10 Deadhang Pulllups
15 Knees to Elbows
20 Plyo Pushups
500m Row
25 Squat Jumps
30 Wall Ball
35 Slam Balls
1k Row

We’re staying inside for this one. We’ll get your heart rate up, you’ll push hard (and pull really hard on the rows), and then you’ll still be able to feel your face when you leave. The first round of exercises hits the arms/grip and the second grouping hits the legs. So you need to make sure you’re using efficient form on the rows to avoid wear down. Keep everything at a nice even pace so that you can go strong on the rows. You should be able to hold a steady pace on all 3 rows.


BC WOD 1/8

Wednesday> WoD: 4 Rounds of 250m Row + 10 ball slams + 15 push-ups, alternating hand on the ball + 20 squats with slam ball. Cash Out: 100 partner sit ups with slam ball and 100 partner twists with slam ball


CF Blog January 7

Strength: Push Press 5-3-1-1photo-25

WOD: “Hail to the Chief”
For 5 Cycles:
AMRAP 3 of:
12 Box Jumps (24/20)
9 Wall Balls (20/14)
6 Knees to Elbows

*Rest 1 minute in btwn Cycles
*For each Cycle restart the AMRAP

 

This is a great post from a few years back from CrossFit Southie about goal setting.  Check it out – ’tis the season to set some new goals!

“Last Monday I was invited to visit the Reebok facility in Canton for a seminar on Goal Setting presented by Greg Amundson, one of the original CrossFitters. It was enlightening for me to sit back and listen to his stories about the power of the mind when it comes to physical tasks. As a coach I am always thinking about you all, and how I can help you succeed in reaching your goals as CrossFitters. Usually this is addressed through programming, nutrition, and mobility; but we don’t talk much about the mental game. Have you ever walked up to attempt a max lift and right before you pick up the bar you say to yourself “there is no way I am going to get this”. I do it all the time. I think it is my personal biggest weakness; mental toughness. If you tell yourself that you can do it, than you can. If you tell yourself that you are going to fail, you will fail.

One of the the exercises Greg had us do was come up with a personal mantra. One of the most popular mantras was “Go”. What gets you more fired up than “Go!”. That is what Chris Spealler uses for his Mantra, and it seems to be working for him. I came up with two Mantras for myself, they were “Execute” and “Follow-through”. For me it isn’t so much about getting started as it is about finishing strong. I start the kip of my muscle-up just fine, but transitioning to the dip and finishing the movement is the problem. I will get my first muscle-up this month.

As another exercise we set a series of goals for ourselves to work towards. There was a 7 day goal, 1 month goal, 6 month goal, and 1 year goal. At CrossFit Southie we are going to keep a goal board all the way to the left by the wallballs under the pull-up bars. I encourage you to write a 1 month and 3 month goal. Before and after class when you have extra time I want you to work towards attaining those goals. A little bit every day can take you a long way.  My 1 month goal is to get my muscle-up. My 3 month goal is to increase my max clean and jerk to 140lbs. Both goals are challenging, but definitely attainable.

What are your goals?? Post to comments.”

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 8

Strength: Push Press 5-3-1-1

WOD: “Hail to the Chief”
For 5 Cycles:
AMRAP 3 of:
12 Box Jumps (24/20)
9 Wall Balls (20/14)
6 Knees to Elbows

*Rest 1 minute in btwn Cycles
*For each Cycle restart the AMRAP


0108What the hell is a dryuary? First off, it’s a dumb name. Forced. Silly. Nonsensical.

It’s also awesome. Well, can be awesome. Depends on… you. Do you need it? Do you want it? What the hell is it? It’s basically abstaining from alcohol during the month of January. (see… “dry” + “January” = “dryuary”… see how they did that? So clever.) Grab a club soda with lime and your bible, curl up beside the fire and tweet about not drinking. (hint: #drynuary). Then go to bed early, get up and go to Bootcamp without the fog or haze of 2 glasses of wine with dinner or 6 glasses of bourbon without dinner.

Think of it as a reset. Especially after the Holidays, when a variety of factors make some imbibe a little more than normal. You can look at all kinds of health and psychological, as well as physiological reasons to NOT drink for a month. I kind of like this article on the topic. It may just boil down to checking yourself and your place in life. You may just find you feel fresher during the day, have more energy and pick up some more active habits.

How do you deal with stress? What do you do when you’re bored? How do you socialize? Kick the booze for a month and take inventory.

Are we talking about you?

See also: drynuary

Wednesday> WoD: 4 Rounds of 250m Row + 10 ball slams + 15 push-ups, alternating hand on the ball + 20 squats with slam ball. Cash Out: 100 partner sit ups with slam ball and 100 partner twists with slam ball
+ 16 Push Ups


BC WOD 1/9

THURSDAY, 1/9> Cardio Circut – 3 Rounds (w/1 min Rest) of  2 min Row = 250 m + 2 min AirDyne = 20 calorie + 2 min Prowler Push = 3xH/L + 2 min Jump Rope = 150 reps *Burpee penalty if goal not reached


CF Blog January 9

WOD:1510506_10151806697111481_56160466_n
EMOM for 10 minutes
Even minute: 1 Hang Power Clean, 1 Hang Squat Clean (60-70% of 1RM)
Odd minute: Max Rep Burpees

Rest 3 minutes

EMOM for 10 minutes
Even minute: 1 Strict Pull-up, 2 Kipping Pull-ups, 3 C2B Pull-ups
Odd minute: Max Rep Ball Slams (30/20)

*Score is total burpees and ball slams

 

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 

Great article from Catalyst Athletics and how mental lifting can be.  Check it:

A Mental Problem Many of You Have

Matt Foreman

A Mental Problem Many of You Have, Matt Foreman,
You probably don’t know this, but I have a weird combination of telepathic powers. It’s kind of like a blend of clairvoyance and extra-sensory perception. I can see into the minds of weightlifters and understand exactly what they’re thinking before they even say it out loud.

You remember Carrie, right? That freaky chick from the 70s horror flick? She could light stuff on fire just by thinking about it. I can’t quite do that, which is probably a good thing. A few people would spontaneously combust in the grocery store if I could. But I do have a special mental ability, like she did.

I know, I know…you don’t believe me. Fine, I’ll prove it to you.

You’re a weightlifter, and I know what one of your biggest problems is. I’ve never met you, never trained with you, don’t know anything about you. But I know something that’s going on in your mind. Hell, YOU might not even know about it. Here’s what it is:

When you train (and compete), you make up your mind about all the weights you’re going to attempt before you put your hands on the bar. The problem is this…you make up your mind ahead of time that you’re going to MAKE certain weights, and you’re only going to TRY other ones.

I’ll give you an example in case that’s unclear. Let’s say you’re a lifter and you have a snatch PR of 90 kilos. When you’re progressing through a normal workout, you’re probably working your way up by snatching 50, 60, 70, 75, 80, 85, etc. Now, before you attempted all of those weights, you made up your mind that you were going to MAKE them. In other words, you approached the bar with certainty. Your technique was snappy and authoritative. Those weights were all well within your capabilities, and you knew the attempts were going to be successful. You expected to get the job done, so it happened.

However, you reached a point in the workout where you started approaching your PR. You expected to make 75, 80, and 85, but now you’re sniffing right around your all-time maximum weight of 90. All of a sudden, you changed the way you mentally approached the bar. Instead of deciding that you were going to MAKE the next lift, you started planning to just TRY it. And believe me, there’s a big damn difference in the way you move your body once this change has happened. Instead of putting your hands on the bar with the intention of dominating it, you’re now shifting your whole psychological perspective. You’re not entirely sure you’re going to make these top lifts, so you decide to “give it a try and see what happens” instead of “kicking the crap out of it.”


CF WOD January 9

WOD:
EMOM for 10 minutes
Even minute: 1 Hang Power Clean, 1 Hang Squat Clean (60-70% of 1RM)
Odd minute: Max Rep Burpees

Rest 3 minutes

EMOM for 10 minutes
Even minute: 1 Strict Pull-up, 2 Kipping Pull-ups, 3 C2B Pull-ups
Odd minute: Max Rep Ball Slams (30/20)

*Score is total burpees and ball slams


0109Random Notes, número dos para el 2014:

Fart Factory // HuffPost

Shoe WineOpener // FB

Introverts & Comedians // Entrepeneur

Sensical Maps // A Sheep No More

Damned Meat // TakePart

All Blacks // youtube

Austin Queens // PBS

Celebrity Worth // Dangerous Minds

Forget Your Phone // ArtTheSystem

“Speechless” Photographs // sooziq

90’s Illustrations // BuzzFeed

Lego Bart // uncrate

THURSDAY, 1/9> Cardio Circut – 3 Rounds (w/1 min Rest) of  2 min Row = 250 m + 2 min AirDyne = 20 calorie + 2 min Prowler Push = 3xH/L + 2 min Jump Rope = 150 reps *Burpee penalty if goal not reached
+18 Push Ups


BC WOD 1/10

Friday> moga. Don’t forget your push ups… 20 today.


CF Blog January 10

Strength: Close Grip Bench Press 5×2@85%photo

WOD: (from 1/5/13)
5 Rounds
400m Run
25 Double Unders
20 Walking Lunges
10 Push-ups
15 Abmat Sit-ups

 

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 

 


CF WOD January 10

Strength: Close Grip Bench Press 5×2@85%

WOD: (from 1/5/13)
5 Rounds
400m Run
25 Double Unders
20 Walking Lunges
10 Push-ups
15 Abmat Sit-ups


0110From somewhere deep in Amber Lewis’ brain…
Mediterranean Beef Stew
8 oz. sliced mushrooms
1-2 T grassfed butter
1 onion, diced
2 lbs. diced grassfed roast
1 cup beef stock
1 can diced tomatoes
1/2 cup tomato sauce
1/4 cup balsamic vinegar
1 can black olives, cut in half or fourth
1/2 cup garlic cloves, minced
2 T finely chopped fresh rosemary
2 T finely chopped fresh parsley
1 T capers
fresh ground black pepper
Heat small amount of grassfed butter in medium pan, add mushrooms and saute. Add to Crockpot. Add diced onion to same pan, cook about 5 minutes. Add to Crockpot. Again, add more oil if needed, then add diced beef and sear. Should take about 10 minutes. Add beef to Crockpot.Add 1 cup beef stock to the pan to deglaze pan. Add to Crockpot. Add diced tomatoes, tomato sauce, balsamic vinegar, olives, garlic, rosemary, parsley, capers, and black pepper. Stir gently to combine, then put lid on Crockpot and cook 6-8 hours on low.
FRIDAY, 1/10> moga.
+20 Push Ups.

1.11.14: Descending On

Jollyhollyjog1-500x375

1.11.14: AG Track @ 9:30am

WOD
5:00 on
1:00 jog
4:00 on
1:00 jog
3:00 on
1:00 jog
2:00 on
1:00 jog
1:00 on

We’re not stopping on this one. But we’re changing up the speed and the length of each interval. The good thing is that the intervals get shorter and the jogs can be as slow as you want. But as you decrease the intervals, you do want to increase your speed as much as possible. The last 1:00 should be your fastest pace.

As a side note: we may get rain tomorrow, so we will keep a close watch on the weather and post to Facebook in the morning if we need to cancel. At least it will be a little bit warmer!


CF Blog January 11

TEAM WOD:photo (5)
800m run together
20 HSPU
60 Burpees
80 Pullups
100 Air Squats – partner rests in the down position.  You can only squat
when your partner is in the down position
120 KB Swings
140 Double Unders
800m run together

*One person working at a time

 

Hey guys, this is the last week to take advantage of our January Specials!!

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 11

TEAM WOD:
800m run together
20 HSPU
60 Burpees
80 Pullups
100 Air Squats – partner rests in the down position.  You can only squat
when your partner is in the down position
120 KB Swings
140 Double Unders
800m run together

*One person working at a time


CF Blog January 12

Speed/Agility:photo-1
8 Rounds
5 Single Leg Lateral Hops
20yd Sprint

*Rest 1 minute in btwn Rounds
*Use 12” Hurdles for the jumps
*Alternate Legs for every round for 4 left and 4 right
*On the fifth jump land and transition into a 20 yard sprint

WOD: Barbell Complex
5 Rounds not for time:
1 Power Clean
1 Press
5 Back Squats
1 Jerk

*Use heaviest weight that you can for each round
*Rest as needed in btwn rounds


CF WOD January 12

Speed/Agility:
8 Rounds
5 Single Leg Lateral Hops
20yd Sprint

*Rest 1 minute in btwn Rounds
*Use 12” Hurdles for the jumps
*Alternate Legs for every round for 4 left and 4 right
*On the fifth jump land and transition into a 20 yard sprint

WOD: Barbell Complex
5 Rounds not for time:
1 Power Clean
1 Press
5 Back Squats
1 Jerk

*Use heaviest weight that you can for each round
*Rest as needed in btwn rounds


BC WoD 1/13

Monday@Met> SPEED: 8x Stair Runs. WoD: Tabata Sit Ups and Push Ups.
+ 26 Push Ups


CF Blog January 13

OTM ­ Clean for 10 min 80-90%

can anyone tell me what year this is from?can anyone tell me what year this is from?

Amrap 8 mins
30 Double Unders
15 Pullups

Rest 2 min

Amrap 8 min
30 kbs (1.5/1)
15 Ring Dips

 

Momma’s Quote of the Week:  “The most common way people give up their power is by thinking they don’t have any.”—Alice Walker

***

UCF 2014 Nutrition Challenge 

 It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.


CF WOD January 13

OTM ­ Clean for 10 min 80-90%

Amrap 8 mins
30 Double Unders
15 Pullups

Rest 2 min

Amrap 8 min
30 kbs (1.5/1)
15 Ring Dips


Today’s post, via Cathy…

0113How Busy are we Really?

We all do it. Use the word ‘busy’ to describe our lives at any given moment. But how busy are we really? What if the word ‘busy’ didn’t exist and we had to actually give details on what is going on in our lives instead of generically saying we’re ‘busy?’ How much more meaningful would our lives and conversations be?

Click here for more information on why busyness isn’t all it’s cracked up to be and a challenge to put it behind us.

Monday@Met> SPEED: 8x Stair Runs. WoD: Tabata Sit Ups and Push Ups.
+ 26 Push Ups


BC WoD 1/14

Tuesday> WoD: Every 2 minutes for 20 Minutes… 90 Seconds to complete 80m Shuttle (cones set at 20m) 20 Lunges + AMRAP Burpees; then Rest 30 Seconds. Aim for consistent number of Burpees per Round.
+ 28 Push Ups


CF Blog January 14

WOD 1:IMG_2752
15 minutes to complete
8 rounds
250m Row Sprint
Rest 30 seconds

1 min transition

WOD 2:
15 mins to complete
3 rounds of
400m Run
10 DB Row (45/25)
15 box jumps
20 Russian Twist with slam ball or plate (no set weight)
*15 minute time cap

Why do we do that?

You may have noticed that we’ve been programming more mobility into all of our warm-ups – terms like “barbell quad smash”, “banded shoulder distraction,” and “glute-flossing” have all been regulars on the white board as of late.

So why do we do that?

Well, mobility work is essential to properly prime our bodies for movement.  It serves to:

*Open up our joints by addressing joint capsule restrictions and stiff soft tissue

*Improve range of motion by addressing poor positioning mechanics and movement limitations

What’s more, regular mobility work will

*improve flexibility

*increase stability (especially in the low squat and overhead position)

Which will in turn, increase work capacity and make you a better athlete!

So when you see mobility programmed into the warm-ups, please make sure you pay it the attention and time that it deserves!


Last Day to take advantage of our January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Have a friend who has been wanting to try us out? Now is the time.

Paid in Full Special (Offer good until January 15):
12 Months Paid in full – $1800.00

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 14

Bent Row 3 x 8

WOD 1:
15 minutes to complete
8 rounds
250m Row Sprint
Rest 30 seconds

1 min transition

WOD 2:
15 mins to complete
3 rounds of
400m Run
10 DB Row (45/25)
15 box jumps
20 Russian Twist with slam ball or plate (no set weight)
*15 minute time cap


0114I’m about to go all “feel good” on ya. Not in a Mötley Crüe kind of way. And hopefully not in a patchouli kind of way. I’m gonna share, in pieces, a bit of an article I read lately that I really dug a lot. From Outside, it was an article entitled “The Pursuit of Happiness”.

“The tendency to be happy or not is an inherited trait, but the good news is that this is less than half the story. According to a 2012 study of identical and fraternal twins conducted by a team of scientists from top universities around the world, only about a third of our happiness level is determined by genes. The rest is up to us…

Bottom line: like so many things, how happy you are comes down to how you choose to live your life.”

Here’s the first in a series of (13) posts on ways to get happy. We’ll break them down into quick and easy-to-digest snippets. The first one is something we’re already in the swing of…

1. Rise with the Sun

Most adults require seven to eight hours of sleep per night. Less than that and we’re crankier, dumber, sicker, and even fatter. But that’s no excuse to sleep in. The American Academy of Sleep Medicine notes that more time awake in daylight increases your levels of vitamin D, which the body synthesizes when skin is exposed to the sun. The vitamin, according to Boston University medical researchers, gooses genes that play a role in resistance to autoimmune and infectious diseases, as well as cancer. Think you’re wired to sleep late? Think again. Doctors at Beth Israel Deaconess Medical Center in Boston looked at variations in a gene responsible for circadian rhythms and found differences in natural wake times of only an hour tops.
Tuesday> WoD: Every 2 minutes for 20 Minutes… 90 Seconds to complete 80m Shuttle (cones set at 20m) 20 Lunges + AMRAP Burpees; then Rest 30 Seconds. Aim for consistent number of Burpees per Round.
+ 28 Push Ups


1.15.14: Rich’s Row

Screen Shot 2014-01-14 at 3.53.14 PM

1.15.14: The Pit @ 6am

WOD
4x 1000m Row
– :90 rest

This is a great rowing workout that Rich Froning did that was posted on the Crossfit main site this week. Austin Malleolo tackled it with him. See above for Rich’s times and below for Austin’s. Their consistency on both times and pacing is amazing and something to strive for. Granted while Austin got a little slower each round, Rich got faster.

 

Screen Shot 2014-01-14 at 3.57.41 PM

 

 


BC WoD 1/15

Wednesday@Pit> WoD: AMRAP 15 of 5 Renegade Rows + 4 (higher) Box Jumps + 3 (heavier) KB Swings + 2 Pull Ups + 1 Wall Walk.
Push Ups: 30


CF Blog January 15

Back Squat 6×3 @ 80%photo (6)

4 Rounds
8 Curtis Ps (power clean + two lunge steps + push
press =1 rep)@ 50% of bw
20 ring pushups

 

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.


January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 15

Back Squat 6×3 @ 80%

4 Rounds
8 Curtis Ps (Power clean + two lunge steps + push
press +1 rep) @ 50% of bw
20 ring pushups


0115This is an easy post. Hard to read. Easy to post. Sadly, most folks who see an article like this pass it up for something more entertaining. And the ones who do begin, may not finish it because they “don’t want to know.” This is a big problem.

Read this.

Change your approach.

Chicken.

Wednesday@Pit> WoD: AMRAP 15 of 5 Renegade Rows + 4 (higher) Box Jumps + 3 (heavier) KB Swings + 2 Pull Ups + 1 Wall Walk.
Push Ups: 30


BC WoD 1/16

Thursday@Pit> WoD: 4 Rounds of 30 Walking Lunges + 15 Wall Balls + 1 Rope Climb + 15 DB Push Press + 30 Double Unders + 400m Run.
Push Ups: 32


CF Blog January 16

Strength:photo (7)
Snatch 5×1 @ 85-90%

WOD:
21-15-9
Wallballs
Pullups

then finish in any order:
Sled down and back 2 times without rest (90lbs added M, 50 F)
500m Row Sprint
10 HSPU
20 GHD

Score is total time

**modPALEO will be at UCF on Saturday morning @ 11 to talk nutrition – check them out as they drop some paleo knowledge! **

speaking of nutrition…

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 16

Strength:
Snatch 5×1 @ 85-90%

WOD:
21-15-9
Wallballs
Pullups

then finish in any order:
Sled down and back 2 times without rest (90lbs added M, 50 F)
500m Row Sprint
10 HSPU
20 GHD

Score is total time


0116The Notes that are Random:

Movie Your State // Washington Post

Musicless Firestarter // The Verge

Epigenetic Links //  ScienceDaily

Stream Mogwai // amazon

London SkyCycle // Gear Patrol

Water Slide // Business Insider

Goodnight. Sleep Clean. // NYTimes

Food, 1957 // UpWorthy

BBC Sound 2014 // BBC

Super Mario // youtube

Art Imitates Life Imitating Art // uncrate

Fitness Tech Trends // PC Mag

Eat Asheville // Forbes

Blame Coupons // CDC

Billie Jean // youtube

Thursday@Pit> WoD: 4 Rounds of 30 Walking Lunges + 15 Wall Balls + 1 Rope Climb + 15 DB Push Press + 30 Double Unders + 400m Run.
Push Ups: 32


BC WoD 1/17

Friday@Pit> WoD: 5 rounds with a 5 min time cap: 10 Burpees + 5 DB Thrusters. Cash Out: “Rolling on the Rower” – in groups of 3-4 players, for 10 frames: each frame a player gets 7 pulls on the rower to EQUAL 100m, add a point for every meter under OR over 100m. Goal is to land on 100m with 7 pulls each frame. Low score wins.
Push Ups: 34


CF Blog January 17

image001Please welcome Arthur Quinn Heroy, 8lbs 7oz

Strength:
OTM Deadlift for 12 mins @75-80%

WOD:
FGB Style (3 rounds, 1 minute at each station)
Ring Rows
One Arm KBS (1.5 / 1) To the eyes only
Ball Slams
Step ups (5 reps on one leg before changing legs)
Burpees
Rest

And please welcome Charlie Smith - Tonya's new addition :)And please welcome Charlie Smith – Tonya’s new addition 🙂

**modPALEO will be at UCF on Saturday morning @ 11 to talk nutrition – check them out as they drop some paleo knowledge! **

speaking of nutrition…

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 17

Strength:
OTM Deadlift for 12 mins @75-80%

WOD:
FGB Style (3 rounds, 1 minute at each station)
Ring Rows
One Arm KBS (1.5 / 1) To the eyes only
Ball Slams
Step ups (5 reps on one leg before changing legs)
Burpees
Rest


Let’s take this week’s recipe a little “heartier”:

0117Coffee Ancho Chili Short Ribs

4 lbs Grass Fed Beef Short Ribs
1 cup Central Coffee Cold Brew* (or your choice of brewed coffee)
1 large yellow onion, roughly sliced
4 dried ancho chiles, stems and seeds removed
4 garlic cloves
2 tablespoons extra virgin olive oil
1 tablespoon lime juice
1/2 cup water
salt and pepper, to taste

Instructions:
1. Place dried ancho chiles in a bowl and cover with hot water. Let sit for around 20-30 minutes until soft.
2. Add your softened ancho chiles, brewed coffee, garlic cloves, honey, olive oil, lime and salt and pepper in your food processor and puree.
3. Place onions in the bottom of your crockpot and add your water or broth.
4. Stack your short ribs on top of onions then pour your coffee-ancho chile sauce on top.
5. Top with a bit more salt.
6. Cover and let cook on low for 6-8 hours or high for 5-7 hours.

* Yes, that was a shameless plug for one of our fav local biz owners.

Receipe courtesy PaleOMG

Friday@Pit> WoD: 5 rounds with a 5 min time cap: 10 Burpees + 5 DB Thrusters. Cash Out: “Rolling on the Rower” – in groups of 3-4 players, for 10 frames: each frame a player gets 7 pulls on the rower to EQUAL 100m, add a point for every meter under OR over 100m. Goal is to land on 100m with 7 pulls each frame. Low score wins.
Push Ups: 34


1.18.14: Rain Makeup

BU multi-team

1.18.14: AG Track @ 9:30am

WOD (makeup from 1.11.14)
5:00 on
1:00 jog
4:00 on
1:00 jog
3:00 on
1:00 jog
2:00 on
1:00 jog
1:00 on

Since we had to cancel last weekend’s track workout, we’re giving her a go again.

Notes Reminder (from 1/11): We’re not stopping on this one. But we’re changing up the speed and the length of each interval. The good thing is that the intervals get shorter and the jogs can be as slow as you want. But as you decrease the intervals, you do want to increase your speed as much as possible. The last 1:00 should be your fastest pace. – See more at: https://dustinhorton.com/gatsby-wp/2014/01/10/1-11-14-descending.html#sthash.iyhadx8n.dpuf

In other news, this week Galen Rupp broke the American Indoor 5k record by 6 seconds. He ran an unreal 13:01. Not sure I could do that riding a bike downhill.


CF Blog January 18

Girls Mashupphoto-2
Helen
2 rounds of
400m run
21 KBS (1.5/1)
12 Pullups

Fran
21-15
Thruster (95/65)
Pullup

Annie
50 Double Unders
50 Abmat situps

Karen
75 Wallballs

Nancy
2 rounds
400m Run
15 OHS (95/65)

**modPALEO will be at UCF on Saturday morning @ 11 to talk nutrition – check them out as they drop some paleo knowledge! **

speaking of nutrition…

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 18

Girls Mashup
Helen
2 rounds of
400m run
21 KBS (1.5/1)
12 Pullups

Fran
21-15
Thruster (95/65)
Pullup

Annie
50 Double Unders
50 Abmat situps

Karen
75 Wallballs

Nancy
2 rounds
400m Run
15 OHS (95/65)


CF Blog January 19

For 20 mins work on two of – Pullups, Double Unders, HSPU, Handstandphoto-3
Walks, L Sits

Row 4 2 1 intervals
4 min row
3 min rest
2 min row
30 sec rest
1 min row
3 min off
2 min row
30 sec off
4 min row

Finish with 3×10 Abmat or GHD sit-ups

 

UCF 2014 Nutrition Challenge 

It’s that time of year!  We all want to start the year off right and get
clean after the crazy holidays.  So we’re going to have a Nutrition and
WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams.  We want you to help and support each other.  We know it
can be tough and we need the support!

You control what you eat and drink and can use any nutrition plan you
choose.  We highly recommend you doing a Paleo or slow carb type plan and
we will answer any questions you might have about nutrition.  You will do
2 Carolina Body Metrics Bod Pod sessions.  The first session has to be
done between 1/20-1/25 and the second session will have to be done no more
than 32 days later.  You will also have to do a workout the same day of
the Bod Pod session.  (You MUST make a full effort on the WOD, if you
sandbag it you will be booted from the competition).  The workout will be
announced the week of 1/20.

Challenge will last 35 days from when you take your Bod Pod Test and do
your workout.  So you must take the second bod pod and do the workout at
most 35 days later.  This should give you some flexibility with scheduling
the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage,
addition of lean muscle mass, and improvement on WOD results.  This will
be percentage based, so even if you don’t have a ton to lose, you can
still win!

Food Logs:
No food logs.  You can do anything with nutrition and recovery.  If you
would like to submit food logs or have someone review them we will help.
Just let us know.

Cost ­:
$80 dollars per person.

What do I get for my money?
All of the money will go to the bod pod sessions or any admin costs. Bod
Pod sessions alone cost 80 for two.  ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money.  The top 3(?)
teams will win monetary prizes.  You can also win gym swag, modPaleo
meals, discounted memberships, etc.

Want to learn more about Paleo?
We will have ModPaleo in to give a talk on 1/18.  If you haven’t tried
their meals, they are incredible and super easy!

We need at least 10 teams to make this happen.  Sign up, get others to
sign up, and let’s start the year off right!  Please email
Lance@ultimatecrossfit.com if you have questions or are interested in
signing up.

***

January Membership Specials

3 or 12 Month Unlimited Special:
Renew or Upgrade to an Unlimited Membership during the month of January to
be locked in at $165/month for the length of the contract you sign.  Want
to commit to your fitness for the year?  Do it now!  If you are currently
in the middle of a contract, you can still do this deal and this will just
replace your current contract.

Member Referral:
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.

 


CF WOD January 19

For 20 mins work on two of – Pullups, Double Unders, HSPU, Handstand
Walks, L Sits

Row 4 2 1 intervals
4 min row
3 min rest
2 min row
30 sec rest
1 min row
3 min off
2 min row
30 sec off
4 min row

Finish with 3×10 Abmat or GHD sit-ups


CF WoD January 20

Strength: Back Squat 2 @70%, 2 @80%, 2×1 @90%, Walkout @100%

WOD: 3 x 40sec on 20sec off…
3x Max Reps of KB Swings (1.5/1) in 40 sec, rest 20 sec btwn rds,
3x Max Reps of HR Push-ups in 40 sec, rest 20 sec btwn rds,
3x Max Reps of Air Squats in 40 sec, rest 20 sec btwn rds,
3x Max Reps of Calorie Row in 40 sec, rest 20 sec btwn rds.

*This is a 12 minute workout, 3 minutes at each movement
*Score is total reps for each of the four movements


BC 1/20

Monday@Met> Speed: 10x Field Sprints. WoD1: 50-40-30-20-10 Extreme Jacks with 10-20-30-40-50 Sit Ups. WoD2: 21-15-9 of Squats and Push ups


CF Blog January 20

CFG14Strength: Back Squat 2 @70%, 2 @80%, 2×1 @90%, Walkout @100%

WOD: 3 x 40sec on 20sec off
3x Max Reps of KB Swings (1.5/1) in 40 sec, rest 20 sec btwn rds
3x Max Reps of HR Push-ups in 40 sec, rest 20 sec btwn rds
3x Max Reps of Air Squats in 40 sec, rest 20 sec btwn rds
3x Max Reps of Calorie Row in 40 sec, rest 20 sec btwn rds

*This is a 12 minute workout, 3 minutes at each movement
*Score is total reps for each of the four movements

 

Momma’s  Quote of the Week:  “The time is always right to do what is right.”—Martin Luther King, Jr.

**********

UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes next week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person.
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

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

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


…continuing a series of posts on The Pursuit of Happiness.

01202. Get Dirty

Dirt may be the new Prozac. Working in soil raises your spirits, in part because you pick up cheerful germs while digging. University of Colorado researcher Christopher Lowry injected mice with dirt-dwelling Mycobacterium vaccae and found increased serotonin in the critters’ prefrontal cortex. Getting your own dose is as easy as taking a walk in the wilderness or planting something. You don’t need to wait until spring: even in the dead of winter you can sprout basil seeds in a pot on your sunniest windowsill.

Here is 1. Rise With the Sun

Monday@Met>
Speed: 10x Field Sprints. WoD1: 50-40-30-20-10 Extreme Jacks with 10-20-30-40-50 Sit Ups. WoD2: 21-15-9 of Squats and Push ups.
Push Ups: 40


CF WoD January 21

Strength: Romanian Deadlift 4×5 @ 50% of DL 1RM

WOD:
3 Rounds –
60 Double Unders
15 Alternating DB Snatches (45/30)
4 Muscle-ups

Finish w/800m Run


BC 1/21

Tuesday@Freedom>
WoD: In 15 minutes complete 800m run, then AMRAP of 5 burpees + 10 jumping squats + 15 lunges. Cash Out: Plankin’.


CF Blog January 21

CFB21Strength: Romanian Deadlift 4×5 @ 50% of DL 1RM

WOD:
3 Rounds
60 Double Unders
15 Alternating DB Snatches (45/30)
4 Muscle-ups

Finish w/800m Run

**********

UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes next week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person. 
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

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

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


…The Pursuit of Happiness, continued…

01213. Make Every Day Saturday

You don’t need science to tell you that you’re happier on the weekends, but a 2010 University of Rochester study of 74 adults explains why that’s so. It’s not just time away from a desk; it’s the freedom to make choices. “Our findings highlight just how important free time is to an individual’s well-being,” wrote psychologist Richard Ryan, the study’s author. Ryan and his colleagues also found that you can get even more out of your time off if you spend it with people you care about and get outside, which “adds to vitality.” Bonus: you can get doses of that weekend buzz on weekdays, too. Here’s how:

  • Start a regular run or bike ride with coworkers. You’ll build relationships while releasing endorphins.
  • One night every week, schedule at least two hours away from home, but don’t plan anything. The spontaneity and freedom will give you a TGIF buzz.
  • Pitch a tent in a nearby patch of woods. Just get up in time to take a shower at home before work.

1. Rise With the Sun. 2. Get Dirty.

Tuesday@Freedom>
WoD: In 15 minutes complete 800m run, then AMRAP of 5 burpees + 10 jumping squats + 15 lunges. Cash Out: Plankin’.
Push Ups: 42


BC 1/22

Wednesday@Pit> WoD1: 15 min to complete 250m Row sprints w/ 30sec Rest *1 min to change* WoD2: 15 min to complete 3 rounds of 400m Run + 10 DB Row (30/15) + 15 Box Jumps + 20 Russian Twist w/ plate (25/15).
Push Ups: 44.


CF WoD January 22

Strength: Bench Press 2×1 @90%, 4×3 @80%

WOD: (from 10/23/11)
50-40-30-20-10
Ball Slams (30/20)
Walking Lunges
Abmat Sit-ups


CF Blog January 22

CFB22Strength: Bench Press 2×1 @90%, 4×3 @80%

WOD: (from 10/23/11)
50-40-30-20-10
Ball Slams (30/20)
Walking Lunges
Abmat Sit-ups

**********

UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes next week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person. 
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

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

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


1.22.14: Murph Remake

GYI0050822897.jpg

1.22.14: The Pit @ 6am

WOD:
800m Run
50 Pullups
100 Push-ups
150 Squats
1600m Run
50 Pullups
100 Push-ups
150 Squats
800m Run

If you haven’t read the book or seen the movie, Lone Survivor, I highly recommend it. Great inspiration. Murph is my favorite Crossfit WOD both for the workout and the person it represents, but this time we’re going to take a bit of a twist by dividing the body weight movements and adding a run in the middle. Of course, if the cold is not your thing, we can sub in rowing instead of running. These men battled the unthinkable with unbreakable courage, so it’s a great WOD on a morning when we’re challenged by the elements.


…continuing on The Pursuit of Happiness…

01234. Crank the Tunes

That emotional rush you feel when you listen to your favorite songs? It’s chemical. In 2011, neuroscientist Valorie Salimpoor and her colleagues at Montreal’s McGill University conducted a study demonstrating that hearing music causes the brain to pump out dopamine, a neurotransmitter associated with pleasure and anticipated reward. Music lovers in the study chose what to play—everything from classical to Led Zeppelin to techno—then the researchers used a combination of technologies to scan their brains while they kicked back and listened. The dopamine surge was greatest just before and during favorite parts of a song.

1. Rise With the Sun. 2. Get Dirty. 3. Make Every Day Saturday.

Wednesday@Pit> WoD1: 15 min to complete 250m Row sprints w/ 30sec Rest *1 min to change* WoD2: 15 min to complete 3 rounds of 400m Run + 10 DB Row (30/15) + 15 Box Jumps + 20 Russian Twist w/ plate (25/15).
Push Ups: 44.


CF WoD January 23

Speed: Partner Band Sprints 10x25m

WOD:
4 Rounds
10 Burpee Box Jumps (24/20)
15 KB Swings (2/1.5)
10 Calorie Row
15 Hollow Rocks


BC 1/23

Thursday@Pit> Speed/Strength: Prowler 3-3-3. WoD: 5 Rounds of 100 Jump Rope + 20m Bear Walk (use cones) + 10 Pull Ups. Speed/Strength: Prowler 3-3-3
Push Ups: 46.


CF Blog January 23

CFB23Speed: Partner Band Sprints 10x25m

WOD:
4 Rounds
10 Burpee Box Jumps (24/20)
15 KB Swings (2/1.5)
10 Calorie Row
15 Hollow Rocks

**********

UCF 2014 Nutrition Challenge

It’s that time of year! We all want to start the year off right and get clean after the crazy holidays. So we’re going to have a Nutrition and WOD challenge at Ultimate!

Here are the details –

Rules:
4 person teams. We want you to help and support each other. We know it can be tough and we need the support! You control what you eat and drink and can use any nutrition plan you choose. We highly recommend you doing a Paleo or slow carb type plan and we will answer any questions you might have about nutrition. You will do 2 Carolina Body Metrics Bod Pod sessions. The first session has to be done between 1/20-1/25 and the second session will have to be done no more than 32 days later. You will also have to do a workout the same day of the Bod Pod session. (You MUST make a full effort on the WOD, if you sandbag it you will be booted from the competition).

Nutrition Challenge WOD: (Can be done during classes this week)
2 Rounds
400m Run (Round 1) 500m Row (Round 2)
15 Reps (Round 1) 10 Reps (Rounds 2)
Wall Balls (20/14)
KB Swings (1.5/1)
Pull-ups
Push-ups
Abmat Sit-ups

Challenge will last 35 days from when you take your Bod Pod Test and do your workout. So you must take the second bod pod and do the workout at most 35 days later. This should give you some flexibility with scheduling the bod pod and workout.

How do I win?
This challenge will be results-based on loss of body fat percentage, addition of lean muscle mass, and improvement on WOD results. This will be percentage based, so even if you don’t have a ton to lose, you can still win!

Food Logs:
No food logs. You can do anything with nutrition and recovery. If you would like to submit food logs or have someone review them we will help. Just let us know.

Cost ­:
$80 dollars per person. 
What do I get for my money? All of the money will go to the bod pod sessions or any admin costs. Bod Pod sessions alone cost 80 for two. ALL remaining money will go to the
prize pool and the gym will MATCH the prize pool money. The top 3(?) teams will win monetary prizes. You can also win gym swag, modPaleo meals, discounted memberships, etc.

We need at least 10 teams to make this happen. Sign up, get others to sign up, and let’s start the year off right! Please email Lance@ultimatecrossfit.com if you have questions or are interested in signing up.

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

We are pleased to offer a 6 week SuperFit Kids course for children in kindergarten to 12 years of age. The course will be held Saturday mornings from 9:30am-10:30am in “The Pit” on March 1st, 8th, 15th, 22nd, 29th, and April 5th. Cost for the 6 week course is $90 and includes a T-shirt. Payment is due at the time of registration, on or before Saturday, February 22nd. The class is limited to 20 kids and is open to Ultimate Members and the general public.

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

Cody Starnes is spearheading this course along with Bill Davis and Bryant Coble. If you have any questions email Mike or Cody Starnes (codygranger@hotmail.com) with questions specific to the program design.


0122Random-os Note-os:

It’s Illegal // Mother Earth News

Dilworth Coffee // Charlotte Observer

Beats Music // uncrate

General Anesthesia // HuffPost

Wow These Titles // art.of.the.title

16 Things // Marks’ Daily Apple

War Kids // upworthy

Sherman Taught Us // HuffPost

18 Facts // takepart

Hewitt’s HITT // Scoop
(look for this dude in the corner at moga Fri)

Awkward Typing // New Republic

Grammy Bait // CoS

Dead End Jobs for Grads // the Atlantic

Time Predicts Personality // Time

Denim Hipsters Psycho // elite daily

Times Changed // CoS

 

Thursday@Pit> Speed/Strength: Prowler 3-3-3. WoD: 5 Rounds of 100 Jump Rope + 20m Bear Walk (use cones) + 10 Pull Ups. Speed/Strength: Prowler 3-3-3
Push Ups: 46.


BC 1/24

Friday@moga + 48 Push Ups


CF WoD January 24

Strength: Front Squat 4×3 @ 85%

WOD: “Crossfit Disco”
10-9-8-7-6-5-4-3-2-1
Power Cleans (@ 75% of bodyweight)
Pull-ups


CF Blog January 24

CFB24

 

Strength: Front Squat 4×3 @ 85%

WOD: “Crossfit Disco”
10-9-8-7-6-5-4-3-2-1
Power Cleans (@ 75% of bodyweight)
Pull-ups

 

**********

Stronger Faster Healthier Protein is back in stock!

Recovery Formula Chocolate or Vanilla $65 (Taken Post Workout)
Pure Whey Chocolate or Vanilla $45 (Taken Anytime of Day)
Endurance Formula Coconut Flavor $55 (Taken Pre-Workout and delicious)

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

**********

FL35Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for next week’s fight in Charlotte!  

Check out the deets:

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

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

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

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

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


Ever thought of coffee as a delivery device for fat?*

0124Bulletproof Coffee.

Perhaps you’ve heard of it. Maybe you haven’t. Either way, it’s a great way to get your latte fix and get a good dosage of fat, all while keeping true to a cleaner template of health. Paleo, Primal, clean, “80/20,” “40/60″… whatever… good fats should be part of your diet. Period.

There is the real Bulletproof Coffee. They sell the beans and the MCT oil with their officially-endorsed logo. Add your own grass fed butter.

…then there’s the everyman version I rock on a daily basis. Brew your own coffee. Add a tablespoon of ghee or unsalted Kerrygold grass fed butter. (I use this stuff or this… yum)

* You know you should be consuming a good bit of good fat in your diet, right? Fat does not make you fat.

Friday@moga
+ 48 Push Ups

CF WoD January 25

WOD:
5 Rounds
7 HSPU
21 Double Unders
7 Deadlift (225/155)
1 Rope Climb
7 Burpees
400m Run


CF Blog January 25

CFB25

WOD:
5 Rounds
7 HSPU
21 Double Unders
7 Deadlift (225/155)
1 Rope Climb
7 Burpees
400m Run

 

**********

Stronger Faster Healthier Protein is back in stock!

Recovery Formula Chocolate or Vanilla $65 (Taken Post Workout)
Pure Whey Chocolate or Vanilla $45 (Taken Anytime of Day)
Endurance Formula Coconut Flavor $55 (Taken Pre-Workout and delicious)

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.


1.25.14: No Endurance Class

mazenorep-1024x682

 

1.25.14: NO CLASS

There’s no Saturday Endurance class this week. We’ll be back in action on Wednesday.


CF WoD January 26

WOD: “Dale and Brennan”
Teams of 2:
5 Rounds
40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 Toes 2 Bar


CF Blog January 26

CFB26

 

WOD: “Dale and Brennan”
Teams of 2:
5 Rounds
40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 Toes 2 Bar

 

**********

Stronger Faster Healthier Protein is back in stock!

Recovery Formula Chocolate or Vanilla $65 (Taken Post Workout)
Pure Whey Chocolate or Vanilla $45 (Taken Anytime of Day)
Endurance Formula Coconut Flavor $55 (Taken Pre-Workout and delicious)

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.


BC 1/27

Monday@Pit> Strength: Ring Dips 5×5. WoD: 50-40-30-20-10 Ball Slams, Walking Lunges, AbMat Sit Ups
+ 54 Push Ups


CF Blog January 27

Strength: Clean OTM for 7 minutesphoto-5

WOD:
3 Rounds
400m Odd Object Run (Med ball, slam ball, plate, sandbag)
30 Double Unders
1 Rope Climbs
15 Abmat Sit-ups
25 Sledge Hammer Strikes

********

 Momma’s Quote of the Week: “One thing that can never be sacrificed is your preparation and your work ethic.”—Peyton Manning

*********

It’s Flu Season!!

Make sure you wash your hands & STAY HOME if you are sick!!

*********

Stronger Faster Healthier Protein is back in stock!

Recovery Formula Chocolate or Vanilla $65 (Taken Post Workout)
Pure Whey Chocolate or Vanilla $45 (Taken Anytime of Day)
Endurance Formula Coconut Flavor $55 (Taken Pre-Workout and delicious)

**********

Registration for the 2014 Reebok CrossFit Games Open is live.

It’s important to register using the same CrossFit ID as you’ve used in past years. This will keep your entire CrossFit Games history intact, and allow us to waive the Judges Course registration fee for those who took the course in 2013.

If you have a new email address, you can change your email address by logging in, clicking your photo on the upper right hand corner, and clicking Account Settings. You will have the option to change your e-mail address there.

If you have forgotten your password, you will have the option to reset it. Go to the main registration page and click “Forgot Password?”

Ready to register? Click here.

 


CF WOD January 27

Strength: Clean OTM for 7 minutes

WOD:
3 Rounds
400m Odd Object Run (Med ball, slam ball, plate, sandbag)
30 Double Unders
1 Rope Climbs
15 Abmat Sit-ups
25 Sledge Hammer Strikes


From Cathy…

0127Sprinting. It does a body good.

Why do we so often sprint? And when we say sprint, don’t just think of 100m on the track. Sprinting takes many forms – hill, field, row, prowler push, etc. What health and athletic benefits are gained? Click here for 15 reasons why sprinting is such an effective form of exercise.

Monday@Pit> Strength: Ring Dips 5×5. WoD: 50-40-30-20-10 Ball Slams, Walking Lunges, AbMat Sit Ups
+ 54 Push Ups


CrossFit Games Open 2014

Registration for the 2014 Reebok CrossFit Games Open is live!

More than 138,000 people participated in the Open last year, and this
year, the worldwide competition will be even broader and more inclusive.

The first Open workout will be released on Thursday, Feb. 27. The fifth
and final Open workout will be released five weeks later on Thursday,
March 27.

It’s important to register using the same CrossFit ID as you’ve used in
past years. This will keep your entire CrossFit Games history intact, and
allow us to waive the Judges Course registration fee for those who took
the course in 2013.

If you have a new email address, you can change your email address by
logging in, clicking your photo on the upper right hand corner, and
clicking Account Settings. You will have the option to change your e-mail
address there.

If you have forgotten your password, you will have the option to reset it.
Go to the main registration page and click “Forgot Password?”

Ready to register?  Click here.


BC 1/28

Tuesday@Pit> WoD: 25 Burpees THEN 4 Rounds of 1 Rope Climb + 5 Pull Ups + 10 Push Ups + 15 Box Jumps THEN 25 Burpees
+ 56 Push Ups


CF WOD January 28

Strength: Snatch OTM for 7 minutes

WOD:
4 Rounds
5 Burpee Broad Jumps
5 Power Snatches (115/75)
5 Bar Muscle-ups

*for burpee broad jump – do a burpee, do a broad jump, turn around and go
again
*bar muscle-up sub – 1 c2b pull-up/1 dip = 1 bar muscle-up

POST WOD: Trainer Led Group Stretch


CF Blog January 28

Strength: Snatch OTM for 7 minutesphoto-7

WOD:
4 Rounds
5 Burpee Broad Jumps
5 Power Snatches (115/75)
5 Bar Muscle-ups

*for burpee broad jump – do a burpee, do a broad jump, turn around and go
again
*bar muscle-up sub – 1 c2b pull-up/1 dip = 1 bar muscle-up

POST WOD: Trainer Led Group Stretch

 

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

Check out the deets:

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

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

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

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

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

 

SUPERFIT KIDS

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

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

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

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

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


…The Pursuit of Happiness, continued…

01285. Drink Up

Dehydration makes you cranky. A 2012 study by a consortium of researchers that included the U.S. Army showed that even a mild case of it made healthy young people gloomy and pessimistic. When subjects fully hydrated, then exercised or took diuretics to lose, on average, 1.4 percent of their body weight, their moods slid, possibly because certain neurons can detect dehydration and may alert parts of the brain that manage mood. How much do we need to drink to stay happy? One rule of thumb is to halve your weight and drink that many fluid ounces daily—i.e., a 180-pound man would drink 90 ounces, or about 11 glasses. Of course, the need to rehydrate soars when you exercise. One reliable gauge: your pee should be clear or pale yellow, more pinot grigio than Gatorade.

Tuesday@Pit> WoD: 25 Burpees THEN 4 Rounds of 1 Rope Climb + 5 Pull Ups + 10 Push Ups + 15 Box Jumps THEN 25 Burpees
+ 56 Push Ups


BC 1/29

Wednesday@Pit> WOD: Teams of 2 perform AMRAP 20 of (alternating 1 at a time) 30sec Plank 15 / Wall Balls / 15 KB Swings.
+ 58 Push Ups


1.29.14: No Endurance Class

1.29.14: Due to the weather, there will be no Endurance class.


CF Blog January 29

Speed/Agility: Pro Short Shuttle (5-10-5)IMG_5642
*4 attempts to find best time

WOD: Teams of 2
AMRAP 20
10 Calorie Row
15 Wall Balls (20/14)
15 KB Swings (1.5/1)

*Alternate exercises: team member 1 starts with the row, when he/she
reaches 10 calories, team member 2 starts the wall balls, when he/she
finishes 15 WBs, team member 1 starts the KB swings, when he/she finishes
team member 2 starts rowing and so on. Score is total rounds

Cash Out: 3 x 10 GHD Sit-ups

**

Due to inclement weather, the gym will not open until 10am on Wednesday, January 29.  There will be no 5, 6 or 7am classes.  Be safe!

***

NBC’s American Ninja Warrior – NOW CASTING!

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

YOU COULD WIN

$500,000!!!

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

www.ANWtryouts.com

page1image6064

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

***

SUPERFIT KIDS

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

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

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

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

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

***

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

Check out the deets:

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

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

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

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

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

 


CF WOD January 29

Speed/Agility: Pro Short Shuttle (5-10-5)
*4 attempts to find best time

WOD: Teams of 2
AMRAP 20
10 Calorie Row
15 Wall Balls (20/14)
15 KB Swings (1.5/1)

*Alternate exercises: team member 1 starts with the row, when he/she
reaches 10 calories, team member 2 starts the wall balls, when he/she
finishes 15 WBs, team member 1 starts the KB swings, when he/she finishes
team member 2 starts rowing and so on. Score is total rounds

Cash Out: 3 x 10 GHD Sit-ups


…continuing the Pursuit of Happiness…

01296. Hit the Beach

It’s not just the oiled bods. Research has found that people with depression, heart disease, and Alzheimer’s all lack vitamin D, which your body produces when your skin is exposed to direct sunlight. And recent British studies have confirmed that views of the ocean and other blue spaces make us happier than other landscapes. Some researchers think the reason could be evolutionary, that our biggest step was learning to catch fish, which added omega-3 fatty acids to our diet. (Omega-3’s have been known to lower rates of depression.) Others, like Wallace J. Nichols, a scientist and author of BlueMind, a forthcoming book about how water improves our health and mood, point to the feelings of awe and wonder we have when we gaze at oceans, lakes, or rivers. “It spurs the brain to release a mix of dopamine, oxytocin, and endorphins,” Nichols says. “It gives us a sense of oneness with the universe.” You know, like Ommm.

Wednesday@Pit> WOD: Teams of 2 perform AMRAP 20 of (alternating 1 at a time) 30sec Plank 15 / Wall Balls / 15 KB Swings.
+ 58 Push Ups


BC 1/30

Thursday@Pit> 5 Rounds of Alternating Partners : P1 Rows 250m at a time, while P2 performs exercise, then switch: Plank / Wall Balls / KB Swings.
+ 60 Push Ups


CF Blog January 30

Strength: Back Squat – If feeling good go for a 1RM, if today is not thatphoto-10
day do 6×2 @85-90%

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

Cash Out: 3 x 10 Back Extensions

 

***

NBC’s American Ninja Warrior – NOW CASTING!

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

YOU COULD WIN

$500,000!!!

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

www.ANWtryouts.com

page1image6064

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

***

SUPERFIT KIDS

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

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

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

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

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

***

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

Check out the deets:

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

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

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

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

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

 


CF WOD January 30

Strength: Back Squat – If feeling good go for a 1RM, if today is not that
day do 6×2 @85-90%

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

Cash Out: 3 x 10 Back Extensions


RanDome NoTest…

0130Paleo Defense // ChrisKresser

Delbert-less Shining // AV Club

Auckland Bullies // TVNZ

Publicly-Funded Creationism // Slate

Government Interference // PoliceStateUSA

Miserable Hometown // Business Insider

Lynch’s Abandoned Factories // FastCoDesign

Squatting Russians // Sad And Useless

More Pancakes! // TakePart

Factory Farming, Chipotle // TakePart

Saving Grace // Robb Wolf

Lemon Water // HuffPost

Swarthy Caveman // The Guardian

Does Bulletproof Work? // Men’s Journal

Twitter Exploitation // thenextweb

 

 

Thursday@Pit> 4 Rounds of Alternating Partners : P1 Rows 250m at a time, while P2 performs exercise, then switch: Plank / Wall Balls / KB Swings.
+ 60 Push Ups

 


BC 1/31

Friday@Pit> “Deck of Cards”
+ 62 Push Ups


CF Blog January 31

Strength: Weighted Chin-ups 5-5-3-3photo-11

WOD:
400m Run
50 Ball Slams
50 Toes 2 bar
50 Ring Rows
400m Run

*reps can be broken into any amount of sets and reps

great reading from Breakingmuscle.com about recovery:

How Much Recovery Do You Need? 7 Factors to Add Up

Contributor – Olympic Weightlifting

Anyone who takes up weightlifting or any other activity in the iron game with any degree of enthusiasm will always learn all they can about training. These people constantly look for theideal combination of exercises, reps, sets, training load, and intensity. This is probably because each of these things is quantifiable and easy-to-understand. You read about these variables and then you want to get the gym and try them in your latest training regime.

It may take a while before a new trainee discovers the importance of recovery in his or her training. Often the neophyte in his or her enthusiasm for the sport will fail to give recovery its proper emphasis. Some of this is due to the age of new trainees. Teenaged lifters seem to have no end of energy, much to the envy of us masters-age lifters. Younger lifters can burn the candle at both ends with regard to recovery due to their youth and enthusiasm, but sooner or later as they improve they come face-to-face with the problem of how to adequately recover from their strenuous workouts.

How Much Recovery Time Do You Need?

With that in mind, it behooves the lifter to know what factors will lead to requiring more recovery time than others. That way programming will be a lot more efficient – you want to spread your various training lifts around your schedule in a manner that will not require more work and recovery time than necessary.

Factor #1: Larger Muscles Require More Recovery Time

Just compare how you feel after several sets of heavy squats compared to a bicep curl workout. Weightlifters do not train the squat with the same intensity as powerlifters, so they can squat almost every workout. Powerlifters train at much higher intensities to the extent that many only have to squat once a week and some even once every ten days. High-intensity squats need lots of recovery.

Factor #2: Larger Numbers of Muscles Requires More Recovery Time

Closely related to the size of the muscles work is the number of muscles worked in the movement. Bigger muscle groups take longer to recover than smaller ones. This is due to the fact that a large muscle group must lift more weight to get the appropriate intensity than a small group would. There’s going to be a lot more muscle destroyed in the workout and that is going to take time to replace.

Factor #3: Fast Twitch Fibers Recovery More Slowly Than Slow Twitch Fibers

Slow twitch muscles are the aerobic ones, made for constant activity at low intensity. They naturally will not need much recovery time. In contrast, the fast twitch muscles are made for periodic efforts only, so they have the luxury of allowing longer recovery times.

High-intensity lifts take longer to recover than lower intensity once, if you hold a number of reps constant. This is obvious to anyone. Work harder and you get tired quicker. Even non-athletes can figure that one out.

You have to be especially careful with reps when thinking about intensity. Low repetitions like singles or doubles with 95% may be less taxing than five rep sets even though they are heavier. Especially with those five rep sets, remember that even though you’re only training with 85%, to the muscles it only feels like 85% on the first rep. As you work through the set, you are in essence lifting ever-higher intensity. Your fifth and last rep may be approaching 100% of your ability at that moment in time. So a set of 85% is not really 85%. It’s always somewhat higher. Keep that in mind when thinking about how you are going to recover.

You also have to think of how many sets of each exercise you’re going to do at any given intensity. Obviously the more sets you do, the more tired you’re going to be.

Factor #4: The Type of Exercise Matters

Don’t ignore the type of exercise you are doing when considering the need for recovery. Is there an eccentric component to the exercise? If so those exercises are much harder on the muscle fibers than purely concentric ones will be. We all know this from doing squats or benches where there is a large eccentric component. These beat the muscles up much more than concentric movements so you’re going to have to spend more time in recovery. Compare those two lifts with Olympic lifting exercises which do not have an eccentric component. Recovery there is much quicker so weightlifters can train the snatch or the clean or the jerk on almost every training session.

Continue reading…


CF WOD January 31

Strength: Weighted Chin-ups 5-5-3-3

WOD:
400m Run
50 Ball Slams
50 Toes 2 bar
50 Ring Rows
400m Run

*reps can be broken into any amount of sets and reps


Says Cathy…

0108We posted earlier this month about a little thing called Drynuary. Stupid name; awesome concept. At least for those of us who decided to go above-and-beyond in alcohol consumption during the holidays. Like there’s a gold medal for drinking.

Did you partake in this (awesome? ridiculous? unthinkable?) challenge? And if so, let us know if it made a difference getting up for your 6am workout without that alcohol-induced haze. Did you sleep better? Focus at work a bit more? Have more energy throughout the day? What did you do instead of ordering (a bottle of) wine or (a case of) beer during social outings?

As Drynuary comes to a close, we wanted to dispense some information on how to party like a rock star without feeling like hell the next morning (or for the next three days if you really go on a bender). This article gives you tips on what to do before, during, and after your big night out.

And lastly, take a look at this small study posted on NPR before hitting the sauce too hard on February 1st. Moderation is key, friends. Moderation is key.

Friday@Pit> “Deck of Cards”
+ 62 Push Ups


2.1.14: Run in the Sun

2007 US Championships Indianapolis, IN   June 21-24, 2007 Photo:

2.1.14: AG Track @ 9:30am

WOD
2x 200m
2x 400m
1x 800m
2x 400m
2x 200m

The sun is going to be out so we’re going to roll with a solid track workout. Perfect day for a little bit of speed. We’re mixing up distances but the overall pace should stay consistent.

Photo: shout out to Alan Webb, who holds the American record in the mile (3:46) has decided to start training for Triathalons. It’ll be interesting how he translates to longer endurance events.
http://triathlon.competitor.com/2014/01/news/alan-webb-becomes-a-triathlete_92928


CF Blog February 1

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

Or

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

DT-th.jpg

 

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.

 

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

Check out the deets:

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

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

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

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

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

 

 

 


CF WOD February 1

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

Or

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