CF Blog January 2

Skill: Handstand Push-ups, Handstand Holds, Headstands, Walking Handstandsphoto-27

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


**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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


**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!


CF Blog January 3

WOD: “Bradshaw”photo-28
10 Rounds
3 HSPU
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders

***

BrianBradshawHero_th.jpg

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

***

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!

 


CF Blog January 4

WOD:photo-29
800m Run
25 GHD Sit-ups – to parallel only
50 Double Unders
25 Back exts
50 Walking Lunges
25 GHD Sit-ups – to parallel only
50 Burpees
25 back exts
800m Run


Jan. 5 – The Met

20140908_061146


Meet at The Met in the Trader Joe’s parking deck

Speed: Suicide Sprints x 8

WoD: Tabata – squats, push-ups, yard sales, burpees


CF Blog January 5

Strength: IMG_0391
20 minutes to establish a 3RM Front Squat
*doesn’t need to be a 3 rep PR – looking for the heaviest triple that you can successfully complete in the allotted time. Don’t go to failure go for a successful triple.

WOD: 

6 Rounds
10 Box Jumps (24/20)
200m Run
7 Thrusters (95/65)
15 KB Swings (1.5/1)
***
Momma’s Quote of the Week:  “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.”—Melody Beattie 
***

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!


Jan. 6 – The Pit

2014-10-29 11.30.03


Strength: Ring Dips 5×5 (rest 2 mins between sets)

WoD: AMRAP 15 – 1 rope climb, 10 wall balls, 20 sit-ups, 400m run or 500m row


CF Blog December 6

Strength: 1456737_10152081883840568_1037399059_n
25 minutes to establish a 5RM Deadlift 
*doesn’t need to be a 5 rep PR – looking for the heaviest set of 5 that you can successfully complete in the allotted time

WOD:
Ring Dip Ladder

Rest 5 Minutes

¾ Body-weight Hang Power Clean Ladder

***

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!


1.07.15: Ready to Ride

2014-12-10 06.25.30

1.07.15: The Pit @ 6am

WOD:

AMRAP 35- Partner Workout
1/2 Mile AirDyne
Members not on bike perform rotating Team Exercises

Groups will be broken into two teams. One member will be crushing the half mile on the AirDyne. The other team members will perform rotating exercises (such as ring rows, split jump squats, plyo pushups, etc). Each team member who is not on the bike will do one exercise for the entire 1/2 mile ride and then rotate to the next exercise once the next member jumps on the bike. The focus of this workout is to push really hard for that half mile on the AirDyne. That’s where I want more effort placed. So if you’re going to rest, take that rest during the rotating exercises. Remember your team members are counting on you to hustle through the bike.


Jan. 7 – The Pit

2014-10-29 11.41.51[hr] Endurance


CF Blog January 7

Strength: photo-30
Bench Press 3×5@80%

WOD: “The Ghost”
6 Rounds
1 min Max Calorie Row
1 min Max Burpees
1 min Max Double Unders
1 min Rest

***

We have officially kicked off a fresh new year.  If getting your diet on track was one of your resolutions for 2015, you should read these words of wisdom from modPALEO:

SPLITTING HAIRS

Posted by Carter on December 31, 2014

Don’t you sometimes feel like we’re really just splitting hairs? I mean, with the whole “diet” thing? Paleo. Primal. Gluten Free. Clean. Non Processed. Vegetarian. Vegan. Aren’t we all basically after the same thing? Clean eating and healthy living.

What’s the most important thing here? Food quality. Fueling your body the best way you can for living, competing, recovery and general health. But what does “quality food” really mean? It’s actually pretty simple.

Eat real foods.

Real foods don’t come in a can. They don’t come in a box. They don’t have ingredient lists longer than your arm. And they don’t contain items or additives you can’t pronounce or identify. If you can’t pronounce it, why would you put it in your body?

The best way to make eating real foods part of your everyday life is to eliminate UNreal foods from your lifestyle. Foods created in a lab are not real foods. You know all those buzz words like grassfed, pasture-raised and organic? We use them all the time. What they really mean is whole foods that are free of antibiotics, pesticides and growth hormones.

continue reading…


Jan. 8 – The Pit

untitled (4)

Whether we call them resolutions or not….

Focus on the Process, Not the Goal

Get rid of toxic People and Habits

100 Novels Everyone Should Read

15 Things to stop doing in 2015

12 resolutions you can complete in one day

Looking for a new job? Spruce up your resume with these verbs

Bit by the travel bug?

For those who need more time on the couch

Resolution regardless

And for the pessimist in all of us: 10 resolutions you won’t keep and resolution jokes from the twittersphere [hr] 800m run or 1,000m row, 15KB swings, 20 box jumps, 25 ball slams, 30 OHWL, 25 ball slams, 20 box jumps, 15 KB swings, 800m run or 1,000m row

 


The Pit

800m run or 1,000m row, 15KB swings, 20 box jumps, 25 ball slams, 30 OHWL, 25 ball slams, 20 box jumps, 15 KB swings, 800m run or 1,000m row


CF Blog January 8

Strength: Back Squat 2RM, 1 x max reps @80% of 2RMphoto-31
 
WOD: “Sweet Tooth”
AMRAP 10
15 Wall Balls (20/14)
12 Box Jumps (24/20)
9 C2B Pull-ups
***
Guys, the flu and the stomach virus are running rampant!  Please make sure you wash your hands and wipe down equipment and STAY HOME IF YOU ARE SICK! 🙂
***

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!


Jan. 9 – The Pit

2014-09-22 12.25.51[hr] Skill: Gymnastics Practice

Strength: Prowler Push/Pull

WoD: 3 Rounds – 250m row, 1 minute plank, 1 minute double-unders


CF Blog January 9

Strength: Power Snatch 2RM

*that time the power went out in the middle of a WOD*that time the power went out in the middle of a WOD
– reset Btwn reps, not touch and go.
WOD: “Tabata”
KB Swings (1.5/1)
Lateral Plyo Skier Hops
Abmat Sit-ups
Ball Slams (30/20)

***

This is pretty funny.  Rich Froning responded to Outside Magazine’s Tweet which used a picture of him…they obviously don’t know who he is 😉

photo-33

***

Cool article from the NY Times:

How Exercise Keeps Us Young

Active older people resemble much younger people physiologically, according to a new study of the effects of exercise on aging. The findings suggest that many of our expectations about the inevitability of physical decline with advancing years may be incorrect and that how we age is, to a large degree, up to us.

Aging remains a surprisingly mysterious process. A wealth of past scientific research has shown that many bodily and cellular processes change in undesirable ways as we grow older. But science has not been able to establish definitively whether such changes result primarily from the passage of time — in which case they are inevitable for anyone with birthdays — or result at least in part from lifestyle, meaning that they are mutable.

This conundrum is particularly true in terms of inactivity. Older people tend to be quite sedentary nowadays, and being sedentary affects health, making it difficult to separate the effects of not moving from those of getting older.

In the new study, which was published this week in The Journal of Physiology, scientists at King’s College London and the University of Birmingham in England decided to use a different approach.

They removed inactivity as a factor in their study of aging by looking at the health of older people who move quite a bit.

“We wanted to understand what happens to the functioning of our bodies as we get older if we take the best-case scenario,” said Stephen Harridge, senior author of the study and director of the Centre of Human and Aerospace Physiological Sciences at King’s College London.

To accomplish that goal, the scientists recruited 85 men and 41 women aged between 55 and 79 who bicycle regularly. The volunteers were all serious recreational riders but not competitive athletes. The men had to be able to ride at least 62 miles in six and a half hours and the women 37 miles in five and a half hours, benchmarks typical of a high degree of fitness in older people.

The scientists then ran each volunteer through a large array of physical and cognitive tests. The scientists determined each cyclist’s endurance capacity, muscular mass and strength, pedaling power, metabolic health, balance, memory function, bone density and reflexes. They also had the volunteers complete the so-called Timed Up and Go test, during which someone stands up from a chair without using his or her arms, briskly walks about 10 feet, turns, walks back and sits down again.

Continue reading…


CF Blog January 10

WOD: “Luke”heroWOD_LeonLucas
400m Run
15 Clean and Jerks (155/105)
400m Run
30 T2B
400m Run
45 Wall Balls (20/14)
400m Run
45 KB Swings (1.5/1)
400m Run
30 Ring Dips
400m Run
15 Weighted Lunges (155/105)
400m Run

***

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

***

New Sweatshirts are in!!!  Get ’em while they’re hot!!!

IMG_1994

Hoodies – Men’s Gray, Women’s Camo – $45
Zip-ups -$55
Women’s Long Sleeve  – $30


CF Blog January 11

WOD: photo-34
3 Rounds
5 Muscle-ups*
50 Double Unders
10 HSPU (Strict)
400m Run
*MU Sub – 2 C2B Pull-ups/2 Dips

 


Jan. 12 – The Met

20141013_063813[hr] Descending Ladder – 25, 20, 15, 10, 5

· Extreme Jacks
· KB Swings
· KB Goblet Squats
· Mountain Climbers

Cashout: 5×10 hollow rocks back arches


CF Blog January 12

Strength: OHS 3x max reps @2RM Power Snatch from 1/9/15 (20 min)

10 degrees, no problem10 degrees, no problem

WOD: (15 min time cap)
“Amanda”
9-7-5
Muscle-up
Squat Snatch (135/95)

*MU Sub – 2 C2B Pull-ups, 2 Ring Dips
*Squat Snatch Sub – Power Snatch and/or scale weight accordingly

***

Momma’s Quote of the Week:  “When you wake up every day, you have two choices. You can either be positive or negative; an optimist or a pessimist. I choose to be an optimist. It’s all a matter of perspective.”—Harvey Mackay

***

New Sweatshirts are in!!!  Get ‘em while they’re hot!!!

IMG_1994

Hoodies – Men’s Gray, Women’s Camo – $45
Zip-ups -$55
Women’s Long Sleeve  – $30

***

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!

 


Jan. 13 – Freedom Park

2014-10-07 13.16.58[hr] WoD1: AMRAP25 of 400m Run + max plank – run when break plank form.

WoD2: Wall Sits


CF Blog January 13

Strength: (25 min)photo-36
7 Rounds of:
3 Deadlifts
3 Power Cleans (touch and go)

*Rest as needed btwn rounds
*Do not let go of the bar during the round. Count a penalty if you come
off the bar.
*Work up to the heaviest weight possible.
*If you let go of the bar during the round, count a miss for that round.

Partner WOD:
500m Row
50 Double-unders
10 Burpees
400m Row
40 Double-unders
10 Burpees
300m Row
30 Double-unders
10 Burpees
200m Row
20 Double-unders
10 Burpees
100m Row
10 Double-unders
10 Burpees

*Partner 1 rows 500m while partner 2 does the 50 DU’s and 10 Burpees, then
they switch. Partner 2 rows the 500m, while partner 1 completes 50 DU’s
and 10 Burpees. Then it’s on to round 2.

***

Fun read from the Huffington Post:

Confessions of a Middle-Aged CrossFit Newbie

I am definitely not your typical CrossFit disciple. I am a 49-year-old, soft-around-the-middle type of guy. The bulk of my athletic endeavors are a decade behind me, and my 40s have been plagued by an endless array of injuries — including elbow tendonitis, a torn calf muscle and a hamstring I shredded into an unholy mess. Even worse, every passing year brings an uglier number when I step on the scale. I used to just jump back into a workout routine and curb the diet to get things back under control. Those days are now gone.

Being a stay-at-home dad of two young sons doesn’t allow me much time for the long runs that used to help me fight off the weight. I’m mostly a writer, which leads to long motionless days sitting at a computer, but I also do a lot of performing, which involves the occasional on-camera gig. After every one I would be disgusted by my ever-widening pudginess I would see on the screen. I’d constantly swear to lose weight before my next gig, but it never happened. Enter CrossFit.

I’ve seen several friends get into awesome shape doing those workouts, but it sure did look hard. Especially considering the state of disrepair I’d fallen into. I did a lot of research to see if it was the right program for me. And by research, I mean even more time in front of the computer stuffing cheez curls down my gullet. There’s a ton of info out there, both pro and con, about the whole CrossFit revolution. Everyone has an opinion. A strong opinion. I assume that even as I’m writing this, people are readying their anonymous internet comments to write down below.

My research led to the following concerns:

#1 Beware the cult of CrossFit.
#2 CrossFit leads to injury at best and life-threatening rhabdo at worst.
#3 Communal classes, something I’ve never been a fan of. (see Concern #4)
#4 The high school gym class embarrassment factor.
#5 The cost.
#6 The argument that it doesn’t really train you for anything.

The most important thing all the research taught me was to find a gym with capable instructors that you trust. The majority of the workouts are extremely technical, so you want to know they have the knowledge and background to guide you through the process. I signed up for a four-session fundamentals program to see if I liked it and to make sure the trainers were a good fit.

Luckily, the CrossFit gym I chose was only a few minutes from my house AND they had top-notch, highly-qualified instructors. They weren’t the fearsome drill instructors I was expecting. So much is made in the dire warnings against CrossFit about how form is sacrificed due to the timed factor of so many of the workouts, but these guys kept stopping me and other folks whenever our form wasn’t 100 percent correct. Even though the exercises were way out of my comfort zone and the communal classes were new to me, I decided to jump in with a full membership.

I’ve been doing it for three months now and I still enjoy it. As much as you can enjoy a punishingly exhausting sweatfest. Each class is a new workout, a new challenge and a new way to push myself. Now that I have a little bit of experience with the program I went back over my original concerns.

Continue reading…


1.14.15: Indoor Obstacles

chipper_mikko

1.14.15: The Pit @ 6am

WOD
4 Rounds
500m Row
1 Rope Climb
Over the Box Jump (length of gym floor)
OTH Walking Lunge (back down gym floor)
20 Plank Walks (alternating arms)

It’s cold and wet outside but that doesn’t mean that we can’t bring the outside indoors. We’re simulating an obstacle course, but we’re keeping it all indoors and keeping everyone dry along the way.

And if weather becomes a concern, I’ll post any changes to Endurance class in the morning.


Jan. 14 – The Pit

2014-10-29 12.10.16[hr] Endurance


CF Blog January 14

Strength: Push Press 3RM (15-20min)photo-37

WOD:
“Jack”
20 min AMRAP
10 Push Press (115/80)
10 KB Swings (1.5/1)
10 Box Jumps (24/20)

***

Jack1MartinHero_th.jpg

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

***

New Sweatshirts are in!!!  Get ‘em while they’re hot!!!

IMG_1994

Hoodies – Men’s Gray, Women’s Camo – $45
Zip-ups -$55
Women’s Long Sleeve  – $30

***

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!

 

 


WoD: 3 Rounds – 25 pull-ups, 25 sit-ups, 25 box jumps, 25 ball slams
*Every 2 mins = 2 burpees*


Jan. 15 – Freedom Park

untitled (9)

You don’t want this sitting on your spine

Derby the dog

What you learn in your 40s

Life is not meant to be perfect, nor is it meant to be easy

Become the most compelling person you know

18 best movies on Netflix you haven’t seen

Common sense

This teacher made doodles fun

Habits of highly-fit people

Thoughts on minimalism

The lost art of free time [hr]

WoD: 3 Rounds

· 25 pull-ups
· 25 sit-ups
· 25 box jumps
· 25 ball slams
*Every 2 mins = 2 burpees*


CF Blog January 15

Strength:photo-38
3×8 (each leg)
Bulgarian Split Squats

WOD:
800m run
-then-
3 rounds
25 Wall Balls (20/14)
25 Ring Rows
-then-
800m run

***

Great article from the Tabata Times:

The Four-C Approach: Maximizing Your CrossFit Experience

by Krista Haapala, life coach and co-owner of CrossFit Beacon | January 12, 2015 2:00 am
You took the plunge. You were worked over by enough of your CrossFitting friends that you finally signed up. Whether you are just getting started or you are a few months in — or maybe you are feeling like you have plateaued as a more seasoned athlete — all CrossFitters are passionate about getting the most out of their CrossFit investment.

As an owner of CrossFit Beacon[2], I have the added perspective of life coaching for the last decade. I have been honored to be a part of hundreds of people’s journeys toward greater wellness. In my role as coach, I’ve seen many and diverse challenges to creating and maintaining positive change. Here is a synthesis of strategies to overcome your challenges and create irresistible momentum toward peak wellness in CrossFit.

There are four key strategies for maximizing your CrossFit experience:

1. Consistency

Maintaining consistency is fundamental to establishing any new habit pattern. When it comes to CrossFit, consistency gets you comfortable with the movements most efficiently. Getting to class regularly exposes you to the varied movements that show up in workouts over and over. As your comfort level grows with each movement, your confidence in class grows overall.

Consistency supports quicker gains. Keeping a log of personal records (PRs) gives you hard data that show improvement over time. It reinforces doing the hard work to watch your performance change over the long haul. However, when you are just getting started, consistency leaves it fresh in your brain that a few weeks ago you rocked out 10 push ups and this week it’s 25.

Another benefit of consistency is building relationships. Your coaches will acquaint themselves faster with your particular challenges when they are coaching you regularly. You build camaraderie with fellow athletes in short order when you are conquering together often.

2. Community

Relationships with coaches and other athletes are a particular joy of the CrossFit experience. Being an open and giving member of the community[3] maximizes your overall experience. CrossFitters hold each other accountable. We support each other through the rough WODs. We cheer each other on in class and beyond in our other athletic (and/or life) endeavors. We celebrate together when we finally get that first handstand[4] push up or stand up that back squat[5] PR. We also often volunteer together, compete together, and even potluck together.

Athletes who engage actively in the community reap the benefits of like-minded friends, shared knowledge, and an esprit de corps that few of us can access in any other part of our lives. CrossFitters do indeed conquer together.

Continue reading…


Jan. 16 – The Pit

20141015_064025[hr] WoD: 8 Rounds

· 200m run
· 15 OHWL
· 10 Russian twists with plate
· 5 plyo push-ups on plate


CF Blog January 16

Strength: Hang Power Snatch 1RM (20 min)

Look who's back!Look who’s back!

WOD:
5 Rounds
5 Deadlift (315/205)
15 TTB

***

For the many Chipotle lovers out there, yet another reason to love the chain!  Check out Eat Local Grown’s article:

Let’s Thank Chipotle Restaurant For “Pulling” Pulled Pork From 600 Locations 

The Mercurynews.com reported today that Chipotle Mexican Grill stopped serving pork at hundreds of its restaurants after suspending a supplier that violated its standards.

Chris Arnold, a spokesman for the Mexican food chain, told the Associated Press it’s the first time the company stopped serving a topping for its burritos and bowls. He said Chipotle learned of the violation by the supplier on Friday through a routine audit, and did not have a timeline for when carnitas would return to affected stores, about a third of its total base.

“It’s hard to say how long it will last,” he said.

In New York City on Tuesday, a sign on the door of a Chipotle location stated, “SORRY, NO CARNITAS.”

After an audit showed a supplier was not complying with the chain’s standards concerning animal welfare, the fast-casual burrito specialist has stopped selling carnitas at one-third of its locations.

Chipotle’s Success Based On Sustainability Standards

Time.com reports that one reason Chipotle has been at the forefront of the red-hot fast-casual restaurant movement is the company’s stances on sustainability and animal welfare. In the case of pork—used in its braised carnitas, one of the key ingredients in burritos, bowls, and salads—Chipotle insists on doing business only with “farmers whose pigs are raised outside or in deeply bedded pens, are never given antibiotics and are fed a vegetarian diet.”

“We could fill that shortfall with conventionally raised pork, but the animal welfare standards fall well short of our requirements, and (we) simply aren’t willing to make that compromise,” Chipotle communications director Chris Arnold explained, according to Reuters.

Pig Crates Are A Horrible Way To Live

The humanesociety reports that Pigs are one of the smartest animals on Earth. Highly social, intelligent, and curious, they engage in complex tasks, form elaborate, cooperative social groups and feel fear, pain, and stress. Studies show that they are more intelligent than dogs and even some primates, and scientists have demonstrated that pigs are capable of playing simple video games, learning from each other, and even learning names.

Most breeding pigs in the U.S. are confined in “gestation crates” for virtually their entire lives. For several years, they’re confined to crates that nearly immobilize them, enduring a cycle of repeated impregnation. These individual cages are approximately 2 feet wide—so small the animals can’t even turn around or take more than a step forward or backward.

It’s difficult to imagine an existence worse than lifelong confinement in a space so small you can’t even turn around.

Chipotle, Whole Foods, Wolfgang Puck, and others only use gestation crate-free pork.

Continue reading…


CF Blog January 17

WOD: With a partner (one person working at a time):
AMRAP:
0-4 min: Thrusters (135/95) *scale as needed
4-8 min: Double Unders
8-12 min: Handstand Push-ups
12-16 min: Power Cleans (135/95)
16-20 min: Burpee Box Jumps (24/20)
*Score is total reps

***

* Our limited edition Nike Ultimate CrossFit Sweatpants are available for $60 – get them while they last!IMG_2008

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!

 

 


CF Blog January 18

Strength/Skill: 15 minute Goat Workphoto-40

WOD:
“Boat Race”
3 Rounds for time:
500m Row
400m Run
3 min rest


Jan. 19 – The Met

2014-12-02 19.32.05 [hr] Ab Wheel


CF Blog January 19

Strength: Back Squat 5RMphoto-41

WOD:
400m Run
21 Burpee Pull-ups
400m Run
15 Burpee Pull-ups
400m Run
9 Burpee Pull-ups

***

Momma’s Quote of the Week:  “Life is ten percent what happens to you and ninety percent how you respond to it.”—Lou Holtz

***

We will be holding all of our regular classes today, Martin Luther King Jr. Day. Come get your sweat on!

***

Good read from Breaking Muscle:

CROSSFIT SKILLS DON’T JUST HAPPEN: MAKE A PLAN

CrossFit, Masters Athletes
Are you doing singles unders when the workout calls for doubles? Or perhaps, banded, negative, or jumping pull ups? Does your toes-to-bar technique resemble a Foucault pendulum?

There are certain movements that when we see them come up in a workout, we think, “Crap, I wish I had my [insert word here]!” When the WOD is flying by and you see classmates burning through double unders and you are still doing singles, or the single-single-double method, you feel that twinge of envy.

When you see others jump on the bar and knock out ten beautiful butterfly pull ups, and you are still in that three-tiered jerky pull up (which, aside from being ugly, is fairly horrible on your body and somewhat ineffective on your training), you wonder: why not me?

It’s time to do something about it. Your double unders will not magically appear. Nor will the strength for pull ups, the technique for toes-to-bar, or the completion of muscle ups. You need a plan.

Skills Rarely Develop During a WOD

It’s the rare athlete who can walk into a CrossFit box, grab a rope, and by sheer osmosis start cranking out double unders in a few days. Sure, there are some phenoms, but that’s probably less than 1% of the CrossFitting population. For the rest of us, we struggle.

Skills like double unders, kipping handstand push ups, and toes-to-bar almost never just arrive during workouts. You need to dedicate time to developing these skills. Seems obvious, but think about it – most CrossFit sessions include warm up, strength, WOD, and cool down. On the rare occasion that skill work is included, the odds of your sought-after skill coming up in the rotation with any regularity as to make a difference are small.

“It’s the rare athlete who can walk into a CrossFit box, grab a rope, and by sheer osmosis start cranking out double unders in a few days.”

So, you need to take the bull by the horns and do it yourself. The following will give you a few suggestions, but you can take the larger template and apply it to nearly anything.

 

My Double Unders Suck. What Do I Do?

Confession: I have coached numerous people to a successful muscle up and zero people to successful double unders.

I won’t sugar coat this. No amount of coaching, video watching, or tips from your buddies will help you here. This is one movement where you need to find what works for you. Yes, keep the wrists in close. Yes, find the proper rope length. Yes, stay on your toes. But the one rule to getting successful double unders is clear – time under the rope.

You know that part of the warm up when your coach says, “Five minutes of cardio, run, row, bike, etc.”? Grab your rope and practice your double unders for five minutes. After the workout is over, spend no less than five additional minutes practicing.

If you can confidently say, “I don’t have double unders yet.” Then I can confidently say, “You don’t practice them.” It’s not going to happen by itself. Trust me on this. Ten minutes a day.

Continue reading…


Jan. 20 – Freedom Park

2014-10-29 11.50.23[hr] WoD 1: 5 Rounds – 10 Wall Jumps, 15 squats, 20 bird dogs

WoD 2: AMRAP5 of 10 Dips and 25 Walking Lunges

WoD 3: Accumulate 50/75 Push-ups – 50m Sprint “every break”


CF Blog January 20

Strength: Deadlift 5×3 @90% of 5RM from 1/6/15photo-42

WOD:
“Swingin’ Annie”
50-40-30-20-10
Double Unders
KB Swings (1.5/1)
Abmat Sit-ups

***

Already 2/3 of the way through January – make sure you take advantage of our specials while they last!!

**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 are still eligible for this deal, it will just
replace your current contract.

New Members:
Sign up for our 2 Week Foundations Program and get the rest of the month (2 weeks Unlimited Membership) free!

Paid in Full Special:
12 Months Paid in full – $1800.00

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

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

***

**UCF STRENGTH CYCLE 2.0**

12 week Strength Program starting on Monday, January 5.

The breakdown of each day will look something like this:

Monday – Squat day (back squats, front squats, overhead squats and
weighted step-ups)
Tuesday – Pull day (deadlifts, cleans, snatches)
Wednesday – Vertical Push, Horizontal Push, Vertical Pull day (Press,
Bench Press, Push Press, Pull-ups, Chin-ups)
Thursday – Squat day (back squats, front squats, overhead squats)
Friday – Pull day (deadlifts, cleans, snatches)

The last three weeks will culminate into some 1RM days. We’ll see a 1RM
Power Clean (3/10/15), 1RM Back Squat (3/12/15), 1RM Deadlift (3/17/15),
1RM Power Snatch (3/27/15), and a 1RM Push Press (3/31/15)

***

**2015 NUTRITION CHALLENGE**

Mid to late January – Details coming soon!!!

***

* Our limited edition Nike Ultimate CrossFit Sweatpants are available for $60 – get them while they last!IMG_2008


1.21.15: Dividing and Multiplying Griff

OLYMPUS DIGITAL CAMERA

1.21.15: The Pit @ 6am

3 Rounds
Run 800m
Rest 2:00
Run 400m Backward
Rest 2:00

We’re putting a little twist to one of my favorite Hero WOD’s, Griff. We’re going to add a little rest, but in doing so, we’re also going to add in an extra set. Griff is a great workout to fire all the muscles in your legs.

A little history on Griff:
“Griff” is a CrossFit Hero WOD named after USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Griff first appeared on the CrossFit website 9 June 2008.


Jan. 21 – The Pit

2014-12-02 19.36.19[hr] Endurance


CF Blog January 21

Strength: Push Press 5×3 @90% of 3RM from 1/14/15IMG_2019

WOD: (HQ 1/8/15)
AMRAP 12
9 DB Thrusters (35/20)
1 Rope Climb

Post WOD: Group Stretch

***

The 2015 CrossFit Open Registration is LIVE!!!
you can register here

***

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

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

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

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

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

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

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

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

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

Sign up and get excited!


Jan. 22 – Freedom Park

“The Tens” –
10m Broad Jump > 10 Extreme-Jacks > Back Pedal (x10) /
10m Side Shuffle > 10 Fire Hydrants > Side Shuffle (x10) /
10m Bear Walk > 10 Mtn Climbers > Back Pedal (x10)


Jan. 22 – Freedom Park

untitled (5)

Lost gentleman and lady traditions that still apply today

A truckload of dogs (and one cat)

Goats!!

The problem solver

Starve cancer

Hungover? Have some cheese.

People really eat this?

Runner’s high

For those with $370K laying around

[hr] “The Tens”
10m Broad Jump > 10 Extreme-Jacks > Back Pedal (x10)
10m Side Shuffle > 10 Fire Hydrants > Side Shuffle (x10)
10m Bear Walk > 10 Mtn Climbers > Back Pedal (x10)


CF Blog January 22

Strength: Back Squat 3×5 @90% of 5RM from 1/19/1510887812_1395200824115919_802730950_n

WOD:
3 Rounds
14 Ring Dips
7 Power Snatch (115/75)
21 Box Jumps (24/20)

Post WOD: Group Foam Roll

***

Congrats to Dominic for Placing 3rd at Wodapalooza in the Adaptive Athlete Division this past weekend in Miami!! 

He was also invited to compete on a team at the Arnold!

Annnd, you may have seen him gracing CrossFit.com’s main site yesterday:

aa519881fc0b115_651339_thNeedless to say, he’s kind of a big deal!!!

Congrats, Dom!! We are so proud of you!   Way to rock it!!!!!


Jan. 23 – The Pit

2014-10-29 12.13.53[hr] WoD 1: 75 wall balls for time

WoD 2: EMOM – Odd: 10 calorie row / Even: 10 burpees


CF Blog January 23

Strength: Power Clean 3RM – reset each rep – not touch and gophoto-43

WOD:
5 Rounds
400m Run
7 HSPU
10 ¾ bodyweight Power Cleans

***

Announcing the 2015 Nutrition Challenge:

“28 Days Lighter”

Like the movie, the thought of committing to a change can be scary.  Yet, far from fiction, the realities of not making positive changes in our health and fitness can be far more frightening.

We promise this challenge will not be a horror show, just a 4 week start to a fitter and healthier you!

Timeline:
The challenge kicks off Feb 2 (so enjoy Superbowl Sunday!) and wraps up the week of March 2*

What the challenge entails:

  • Grab a couple of your friends and create a team of 4
  • $50 buy-in per person ($40 for the BodPod tests, $10 into the prize pot)
  • You will do an initial BodPod test and repeat again at the end of the challenge, 28 days later.
    *BodPod tests can be no more than 30 days apart, so if you test initially on 2/2, you must repeat no later than ¾ 
  • Complete the official Challenge Strength test and WOD both at the beginning and at the conclusion of the challenge – no sandbagging the initial WOD!
  • You dictate your own diet and make the changes you feel necessary to improve on your performance and body fat %.

*While you don’t have to follow Zone or Paleo, they have been pretty effective tools for fat loss.  Plus modPALEO is very convenient!

 

The Workouts (to be tested at the beginning and end of the challenge):

1) Find your 3 Rep Max Back Squat

2) WOD:
2 Rounds
500m Row/400m Run*
20 Wall Balls
20 Abmat Sit-ups
20 Burpees
20 Pull-ups
5 HSPU

*First round Row, Second round Run

Winners:
We will reward both the teams and individuals with the most improvement in body fat percentage and performance

Prizes from Ultimate CrossFit, modPALEO & Hydrate Medical:
TBA 🙂

*modPALEO will do a 10% discount on orders using the code “ULTCHALLENGE15” with a minimum order of $50. Will be good for the duration of the Challenge.

 


CF Blog January 24

WOD:photo-44
2 Rounds
2 min Max Calorie Row
1 min Rest
2 min Max Rep Wall Balls (24/20)
1 min Rest
2 min Max Rep Strict Pull-ups
1 min Rest
2 min Max Rep Burpees
1 min Rest

***

Announcing the 2015 Nutrition Challenge:

“28 Days Lighter”

Like the movie, the thought of committing to a change can be scary.  Yet, far from fiction, the realities of not making positive changes in our health and fitness can be far more frightening.

We promise this challenge will not be a horror show, just a 4 week start to a fitter and healthier you!

Timeline:
The challenge kicks off Feb 2 (so enjoy Superbowl Sunday!) and wraps up the week of March 2*

What the challenge entails:

  • Grab a couple of your friends and create a team of 4
  • $50 buy-in per person ($40 for the BodPod tests, $10 into the prize pot)
  • You will do an initial BodPod test and repeat again at the end of the challenge, 28 days later.
    *BodPod tests can be no more than 30 days apart, so if you test initially on 2/2, you must repeat no later than ¾ 
  • Complete the official Challenge Strength test and WOD both at the beginning and at the conclusion of the challenge – no sandbagging the initial WOD!
  • You dictate your own diet and make the changes you feel necessary to improve on your performance and body fat %.

*While you don’t have to follow Zone or Paleo, they have been pretty effective tools for fat loss.  Plus modPALEO is very convenient!

 

The Workouts (to be tested at the beginning and end of the challenge):

1) Find your 3 Rep Max Back Squat

2) WOD:
2 Rounds
500m Row/400m Run*
20 Wall Balls
20 Abmat Sit-ups
20 Burpees
20 Pull-ups
5 HSPU

*First round Row, Second round Run

Winners:
We will reward both the teams and individuals with the most improvement in body fat percentage and performance

Prizes from Ultimate CrossFit, modPALEO & Hydrate Medical:
TBA 🙂

*modPALEO will do a 10% discount on orders using the code “ULTCHALLENGE15” with a minimum order of $50. Will be good for the duration of the Challenge.

 


CF Blog January 25

WOD:photo-45
“Deck of Cards”
Clubs = KB Swings
Spades = Goblet Squats
Hearts = Push-ups
Diamonds = Sit-ups
Aces = 400m Run
Joker = Coaches Choice

*All face cards are 10 reps
*All 52 cards will be used


CF Blog January 26

Strength/Skill: Weighted Barbell Step-ups 3×8 (each side)
https://www.youtube.com/watch?v=BexqmLEMeRw

WOD: “Tabata This”
Calorie Row
1 min Rest
Air Squat
1 min Rest
Pull-up
1 min Rest
Push-up
1 min Rest
Sit-up

*Tabata score is the least number of reps performed in any of the eight intervals.

***

Momma’s Quote of the Week:  “You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.”—Steve Garvey

***

28DaysBanner-1

Announcing the 2015 Nutrition Challenge:

“28 Days Lighter”

Like the movie, the thought of committing to a change can be scary.  Yet, far from fiction, the realities of not making positive changes in our health and fitness can be far more frightening.

We promise this challenge will not be a horror show, just a 4 week start to a fitter and healthier you!

Timeline:
The challenge kicks off Feb 2 (so enjoy Superbowl Sunday!) and wraps up the week of March 2*

What the challenge entails:

  • Grab a couple of your friends and create a team of 4
  • $50 buy-in per person ($40 for the BodPod tests, $10 into the prize pot). *Sign up and pay at the gym*
  • You will do an initial BodPod test and repeat again at the end of the challenge, 28 days later.
    *BodPod tests can be no more than 30 days apart, so if you test initially on 2/2, you must repeat no later than ¾ 
  • Complete the official Challenge Strength test and WOD both at the beginning and at the conclusion of the challenge – no sandbagging the initial WOD!
  • You dictate your own diet and make the changes you feel necessary to improve on your performance and body fat %.

*While you don’t have to follow Zone or Paleo, they have been pretty effective tools for fat loss.  Plus modPALEO is very convenient*!

 

The Workouts (to be tested at the beginning and end of the challenge):

1) Find your 3 Rep Max Back Squat

2) WOD:
2 Rounds
500m Row/400m Run*
20 Wall Balls
20 Abmat Sit-ups
20 Burpees
20 Pull-ups
5 HSPU

*First round Row, Second round Run

Winners:
We will reward both the teams and individuals with the most improvement in body fat percentage and performance

Prizes from Ultimate CrossFit, modPALEO & Hydrate Medical:
TBA :)

*modPALEO will do a 10% discount on orders using the code “ULTCHALLENGE15” with a minimum order of $50. Will be good for the duration of the Challenge.

 


Jan. 26 – The Met

2014-09-21 17.27.55[hr] WoD 1: Death by 10m

WoD 2: AMRAP 15
-30 walking lunges
-20 row boats
-10 push-ups
-Stair Run


Jan. 27 – The Pit

20150108_062740[hr] WoD 1: Prowler Pushes

WoD 2: KB Tabata
-swings
-sit-ups
-goblet squats
-Russian twists


CF Blog January 27

Strength: Power Snatch 2RMphoto-46

WOD: AMRAP 12
3 Power Snatch 135/95
6 Dynamic Push-ups
9 T2B

POST WOD: Foam Roll

***

The 2015 Ultimate CrossFit Nutrition Challenge Starts next week!!!  Sign up at the gym today!!

Your nutrition is up to you for this challenge, but don’t forget we have some amazing resources to help you out right here in Charlotte!

*modPALEO is offering a 10% discount for Challenge participants on orders using the code “ULTCHALLENGE15” with a minimum order of $50. Will be good for the duration of the Challenge.

*Have your cake and eat it too while on nutrition challenge?  You can!  If the thought of giving up sweet treats has you shying away from the nutrition challenge, have no fear.  A local Charlotte CrossFitter has started a Paleo cake and cupcake business – while they are still treats, they won’t wreak as much havoc on your body as traditional baked goods.

Cupcakes are $25/dozen for one flavor, $30/dozen for two flavors and a discount for orders of 3 dozen or more. Brownies and cookies in various flavors, sold by the dozen.
Email Christina Roth (christina.roth@rocketmail.com) to order!

*The 2015 Nutrition Challenge”

“28 Days Lighter”

Like the movie, the thought of committing to a change can be scary.  Yet, far from fiction, the realities of not making positive changes in our health and fitness can be far more frightening.

We promise this challenge will not be a horror show, just a 4 week start to a fitter and healthier you!

Timeline:
The challenge kicks off Feb 2 (so enjoy Superbowl Sunday!) and wraps up the week of March 2*

What the challenge entails:

  • Grab a couple of your friends and create a team of 4
  • $50 buy-in per person ($40 for the BodPod tests, $10 into the prize pot). *Sign up and pay at the gym*
  • You will do an initial BodPod test and repeat again at the end of the challenge, 28 days later.
    *BodPod tests can be no more than 30 days apart, so if you test initially on 2/2, you must repeat no later than ¾ 
  • Complete the official Challenge Strength test and WOD both at the beginning and at the conclusion of the challenge – no sandbagging the initial WOD!
  • You dictate your own diet and make the changes you feel necessary to improve on your performance and body fat %.

*While you don’t have to follow Zone or Paleo, they have been pretty effective tools for fat loss.  Plus modPALEO is very convenient*!

 

The Workouts (to be tested at the beginning and end of the challenge):

1) Find your 3 Rep Max Back Squat

2) WOD:
2 Rounds
500m Row/400m Run*
20 Wall Balls
20 Abmat Sit-ups
20 Burpees
20 Pull-ups
5 HSPU

*First round Row, Second round Run

Winners:
We will reward both the teams and individuals with the most improvement in body fat percentage and performance

Prizes from Ultimate CrossFit, modPALEO & Hydrate Medical:
TBA :)

 


1.28.15: Running for Gold

San Francisco 49ers v Seattle Seahawks

1.28.15: The Pit @ 6am

4 Rounds:
200m (100m, :20 rest, 100m)
Round 1: 10 Squat Thrusters
200m (100m, :20 rest, 100m)
Round 1: 10 Squat Thrusters
200m (100m, :20 rest, 100m)
Round 1: 10 Squat Thrusters
200m (100m, :20 rest, 100m)
Round 1: 10 Squat Thrusters

Round 1: 10 Squat Thrusters
Round 2: 15 Bent Over Rows
Round 3: 20 DB Walking Lunge
Round 4: 25 Pushups


Jan. 28 – The Pit

2015-01-06 20.38.41[hr] Endurance


CF Blog January 28

Strength: Bench Press 3RM, 1 x max reps @80% of 3RMphoto-47

WOD: 3 Rounds
25 Ball Slams (30/20)
200m KB Farmer’s Walk (1.5/1)
5 Box Jumps (34/28)

***

The 2015 Ultimate CrossFit Nutrition Challenge Starts next week!!!  Sign up at the gym today!!

Your nutrition is up to you for this challenge, but don’t forget we have some amazing resources to help you out right here in Charlotte!

*modPALEO is offering a 10% discount for Challenge participants on orders using the code “ULTCHALLENGE15” with a minimum order of $50. Will be good for the duration of the Challenge.

*Have your cake and eat it too while on nutrition challenge?  You can!  If the thought of giving up sweet treats has you shying away from the nutrition challenge, have no fear.  A local Charlotte CrossFitter has started a Paleo cake and cupcake business – while they are still treats, they won’t wreak as much havoc on your body as traditional baked goods.

Cupcakes are $25/dozen for one flavor, $30/dozen for two flavors and a discount for orders of 3 dozen or more. Brownies and cookies in various flavors, sold by the dozen.
Email Christina Roth (christina.roth@rocketmail.com) to order!

*The 2015 Nutrition Challenge”

“28 Days Lighter”

Like the movie, the thought of committing to a change can be scary.  Yet, far from fiction, the realities of not making positive changes in our health and fitness can be far more frightening.

We promise this challenge will not be a horror show, just a 4 week start to a fitter and healthier you!

Timeline:
The challenge kicks off Feb 2 (so enjoy Superbowl Sunday!) and wraps up the week of March 2*

What the challenge entails:

  • Grab a couple of your friends and create a team of 4
  • $50 buy-in per person ($40 for the BodPod tests, $10 into the prize pot). *Sign up and pay at the gym*
  • You will do an initial BodPod test and repeat again at the end of the challenge, 28 days later.
    *BodPod tests can be no more than 30 days apart, so if you test initially on 2/2, you must repeat no later than ¾ 
  • Complete the official Challenge Strength test and WOD both at the beginning and at the conclusion of the challenge – no sandbagging the initial WOD!
  • You dictate your own diet and make the changes you feel necessary to improve on your performance and body fat %.

*While you don’t have to follow Zone or Paleo, they have been pretty effective tools for fat loss.  Plus modPALEO is very convenient*!

 

The Workouts (to be tested at the beginning and end of the challenge):

1) Find your 3 Rep Max Back Squat

2) WOD:
2 Rounds
500m Row/400m Run*
20 Wall Balls
20 Abmat Sit-ups
20 Burpees
20 Pull-ups
5 HSPU

*First round Row, Second round Run

Winners:
We will reward both the teams and individuals with the most improvement in body fat percentage and performance

Prizes from Ultimate CrossFit, modPALEO & Hydrate Medical:
TBA :)

 

– See more at: https://dustinhorton.com/gatsby-wp/2015/01/26/cf-blog-january-27-3.html#sthash.wVyhnfqS.dpuf


Jan. 29 – The Pit

 

untitled (2)

Life lessons from elders

Expand your bucket list

NFL lip reading

Outsource your life

Need a good prank?

RIP Ernie Banks

Ways to stop worrying

The real meaning behind old expressions

Country songs sound the same

Social media: a teenager’s view

[hr] Strength: Turkish Get-up 3×5

WoD 1: AMRAP 10 – 10 wall balls, 10 dips, 10 calories on rower
WoD 2: AMRAP 10 – 10 burpee box jumps, 10 ball slams, 10 calories on bike

 

 


Jan. 29 – The Pit

Strength: Turkish Get-up 3×5

WoD 1: AMRAP 10 – 10 wall balls, 10 dips, 10 calories on rower
WoD 2: AMRAP 10 – 10 burpee box jumps, 10 ball slams, 10 calories on bike


CF Blog January 29

Strength: Back Squat 3RMphoto-48

WOD: “CrossFit Disco”
10-9-8-7-6-5-4-3-2-1
¾ Bodyweight Power Cleans
Pull-ups

***

*Announcements*

*Sign up in the gym this week for the 2015 Nutrition Challenge!!  It kicks off 2/2.  If you don’t have a team of four, we will get you set up with one!

*Save the Date – we will be holding a special Valentine’s Fundraiser WOD on Sat. 2/14.  Deets to come!


Jan. 30 – Freedom Park

2014-10-29 11.52.04[hr] WoD: Slam Ball Lake Run X2
Run around lake clockwise, then counterclockwise, stopping every 200m to do 10 ball slams and 10 over-the-ball burpees.

Cashout: 10 kayaks with slam ball every time someone finishes


CF Blog January 30

Strength: Halting Deadlift 3@55%, 4×3@65%photo-49

WOD:
3 Rounds
50 Walking Lunges
10 HSPU
100 Double Unders

***

*Announcements*

*Sign up in the gym this week for the 2015 Nutrition Challenge!!  It kicks off 2/2.  If you don’t have a team of four, we will get you set up with one!

*Save the Date – we will be holding a special Valentine’s Fundraiser WOD on Sat. 2/14.  Deets to come!

 


CF Blog January 31

WOD:photo-50
4 Rounds
25 Wall Balls (20/14)
15 KB Swings (1.5/1)
10 Box Jumps (30/24)
400m Run

***

*Don’t forget to sign up for our 2015 Nutrition Challenge!!!  Awesome prizes!  Starts Monday!!!

***

Good read from the Tabata Times…especially during our strength cycle ;):

5 Things I Learned from Strength Training

by gracewriter | January 21, 2015 12:01 am
Just over two years ago, I started training at a gym that provides Strength & Conditioning training. Since then, I’ve swung more kettlebells[2], done more push-ups and lifted more weights than ever before. Every week, I sign up for at least three strength and conditioning classes. And I love every minute of them. Admittedly, at first, I was pretty skeptical. I felt intimidated by the heavy weights, the svelte people who seemed to know exactly what they were doing, the huge tubs of protein in the reception. But a lot has changed since then. Here’s what I’ve learned:

1. Strength training has not turned me into the Incredible Hulk.

I’m definitely stronger and leaner, but not stockier than I was before.

When I started this training, I was worried that my physique would become big and bulky. I thought that I was already quite strong. But I found out pretty quickly that I had a lot of work to do! Now I can push up, pull-up[3] and plank with more ease than I ever thought possible. I’m definitely stronger and leaner, but not stockier than I was before. Plus, my trainers and fellow classmates have educated me on the benefits of good nutrition, so I’m eating more healthily than ever. (Well…most of the time, anyway.)

2. Strength training is not dangerous.

I was nervous when I started this kind of training. I figured that I was bound to damage my back or strain muscles when lifting weights or doing chin-ups. Not so. With the right instruction from great trainers I’ve managed to avoid any serious injuries since I started. If I have a little niggle, my trainers will show me some exercises to help iron out any pain[5].

3. Strength training is not scary.

When I first started, I was pretty frightened by the intimidating athletes in the classes. They all seemed to speak a language I didn’t understand, as they flexed their muscles and performed the exercises effortlessly. But, over time, I’ve enjoyed getting to know a great bunch of people and becoming more comfortable in the classes. Now part of the fun of my training is catching with my friends and sharing tips and ideas on health and fitness.

Continue reading…


CF Blog February 1

WOD:photo
Every Three Minutes for 24 Minutes complete (8 Rounds):
250m Row
10 Burpees
*each round is for maximal effort – rest the remaining time and then hit
it again.

POST WOD: Group Stretch
***

Enjoy your Super Bowl Sunday!!!

**

Nutrition Challenge Starts Tomorrow!!!!!  There’s still time to sign up!!!