CF Blog January 2

WOD:

“Power Drill”

5 Rounds
5 HSPU
10 Power Cleans (135/95)
15 Burpees
20 KB Swings (1.5/1)
25 Wall Balls (20/14)

3 minute rest*

*5 rounds each for time with a 3 minute rest in between rounds


12360370_10102436679825906_4564344140607998783_n

From Mallory:

I am participating in this year’s Guys & Doll Auction benefiting the Cystic Fibrosis Foundation (CFF). Cystic fibrosis is an inherited chronic disease that affects the lungs and digestive system of about 30,000 children and adults in the United States (70,000 worldwide). The disease is currently fatal with a life expectancy of only 37. The disease is considered an “orphan’s” disease since there are too few people affected to warrant government and pharmaceutical funding on research to find a cure. Therefore, all funding for research is privately raised through organizations like CFF, making fundraisers like Guys & Dolls all that more important.

Come join us at Ultimate for an awesome fundraising WOD on January 9th!  At this time we plan to run heats starting at 9:30 followed by 10:15 and 11 but can add more heats if needed!

What better way to raise money for kids and family that need your help and workout at the same time!?!

This event will be donation based. Cash is always recommend at the time of the event, but also can go online at time of event or beforehand and donate to my page. Visit my Guys and Dolls page at https://finest.cff.org/mallory-hesleps-finest (copy and paste if needed).

Partner WOD:
AMRAP 25
30 Wall Balls
30 Burpees
30 T2B
60′ Partner Wheelbarrow Walk*
40 KB Swings
40 KB Goblet Squats
40 Pull-ups
60′ Partner Wheelbarrow Walk*
50 Box Jumps
50 Lunge Steps
50 Calorie Row

*Wheelbarrow Walk – 30′ down and back switching partners after 30′

To sign up  email me at mallorygwen@gmail.com


CF Blog January 3

WOD:FullSizeRender-43

3 Rounds

500m Row
10 Box Jumps (30/24)
25 Ball Slams (30/20)
15 T2B

Post WOD:

2 rounds NFT
20 Abmat Sit-ups
30 Back Extensions
40 Flutter Kicks
50 Banded Good Mornings
60 Sec Plank


January 4 – The Met

20150223_064856


Bringing in the new year with BURPEES! 10 reps of 10 different burpees. Running as active recovery between sets.

Push-ups: 12


CF Blog January 4

Strength: FullSizeRender-44
Deadlift 8 x 1 @ 85%

WOD:
EMOM – 16 Mins
Min 1 Double Unders
Min 2 20 KBS 1.5/1
Min 3 15 Pushups
Min 4 – Row Max Meters

***

Momma’s Quote of the Week:  “Just don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong.”—Ella Fitzgerald

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This Wednesday is Bring a Buddy Day!!  Perfect New Year’s Resolution for a friend that’s been wanting to try out CrossFit!

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THIS SATURDAY!  Cystic Fibrosis Fundraising WOD!!

From Mallory:

I am participating in this year’s Guys & Doll Auction benefiting the Cystic Fibrosis Foundation (CFF). Cystic fibrosis is an inherited chronic disease that affects the lungs and digestive system of about 30,000 children and adults in the United States (70,000 worldwide). The disease is currently fatal with a life expectancy of only 37. The disease is considered an “orphan’s” disease since there are too few people affected to warrant government and pharmaceutical funding on research to find a cure. Therefore, all funding for research is privately raised through organizations like CFF, making fundraisers like Guys & Dolls all that more important.

Come join us at Ultimate for an awesome fundraising WOD on January 9th!  At this time we plan to run heats starting at 9:30 followed by 10:15 and 11 but can add more heats if needed!

What better way to raise money for kids and family that need your help and workout at the same time!?!

This event will be donation based. Cash is always recommend at the time of the event, but also can go online at time of event or beforehand and donate to my page. Visit my Guys and Dolls page at https://finest.cff.org/mallory-hesleps-finest (copy and paste if needed).

Partner WOD:
AMRAP 25
30 Wall Balls
30 Burpees
30 T2B
60′ Partner Wheelbarrow Walk*
40 KB Swings
40 KB Goblet Squats
40 Pull-ups
60′ Partner Wheelbarrow Walk*
50 Box Jumps
50 Lunge Steps
50 Calorie Row

*Wheelbarrow Walk – 30′ down and back switching partners after 30′

To sign up  email me at mallorygwen@gmail.com


January 5 – Freedom Park

IMG_1383


Three Rounds: 20 yard sales + 40 walking lunges + 1000m Run

Push-ups: 13


CF Blog January 5

Strength: FullSizeRender-45
Back Squat 5×5 @ 75%

WOD:
4 Rounds

5 Thrusters 135/95
10 Bar Facing Burpees
15 Pullups

***

Don’t forget, tomorrow is BRING A BUDDY DAY!!!

***

Good read from the Tabata Times, especially for those new resolutions!

It’s You: Why Accountability Matters

by Kristy Parrish | December 14, 2015 2:00 am
A huge part of success is accountability.  Holding yourself responsible for your actions and choices speaks volumes to the type of education and upbringing you had, and is a determinant for howyou set and achieve goals. This is true in any aspect of life, but it’s arguably easiest to observe in training and nutrition.

What’s Your Excuse?

[E]veryone has things that are out of their control; everyone has the capacity to learn for themselves; and everyone has 24 hours in a day.

So you’ve made that first step by joining a gym. That’s great! You show up to class sort of consistently, albeit always late, and you make an effort to ask the coach the finer details of building muscle, eating right, and training properly for your goals. But things just aren’t going your way because “life happens” and other things are to blame rather than yourself. Eventually, you fall off and blame the gym for your failure. We all know this person. Here’s the hard truth: everyone has things that are out of their control; everyone has the capacity to learn for themselves; and everyone has 24 hours in a day. It’s up to you to manage accordingly.

​Unfortunately, the contemporary mindset is that it’s okay to just accept that there are greater forces at work causing problems, which creates the false sense of entitlement for a lot of people who feel their opinions[2] and excuses really matter. There’s always some kind of scapegoat. Sugar made you overweight? No. Eating too much[3] made you overweight. You’re always late because (insert excuse here)? No. You failed to plan accordingly[4] to make it on time and respect the time of others. You’re not seeing body fat loss or strength gain because the coach or gym? No. You failed to commit to the hard work and discipline of a consistent, tough, and intelligent training plan. This list can go on.

Hold Yourself Accountable

Truthfully, there’s really only one person who’s going to be able to get you to your goals.

​A big problem with lack of accountability is that it blinds you to the larger perspective (context) of the path you’re taking with your fitness. All too often people ask “how?” without following up with “why?”. It’s a defense mechanism[5] to blame everything but you, and the convoluted cultures of gyms[6] can enable this even more. Introspection is the first place to start if you want to resolve the issues you struggle with in health, but it’s tough on the ego and even tougher when you’re in an industry that thrives off alarmism and quick answers/solutions[7]. Truthfully, there’s really only one person who’s going to be able to get you to your goals. Hold yourself accountable for your knowledge, choices, and actions. Sure unexpected situations arise. Guess what? This is true for everyone in the world. So for those still approaching their life without accountability (and I know all us coaches and teachers know these people), please grow up.

Read more here…


January 6 – The Pit

20150430_061737[hr] 5×5 single leg deadlifts

10 min to find 1RM single arm DB snatch

6 Rounds: 5 single arm DB snatch + 20 yd OH or farmer’s carry + 15 sit-ups

Push-ups: 14


CF Blog January 6

It’s Bring a Buddy Day!!

Strength:FullSizeRender-46

Press
5 @65%, 5@75%, 5@85%

Team WOD:

3 Rounds
Partner 1 – 20 Wall Balls / Partner 2 200m run
Partner 1 – 30 Mountain Climbers / Partner 2 Bike 20 Calories
Partner 1 – 20 Lunge Steps / Partner 2 Rest
Partner 1 – 30 Ball Slams / Partner 2 Plank

*For this wod Partner 1 does the wall balls while partner 2 runs.  You don’t move on until both partners have finished their movements.

*One round is complete when both partners have gone through all the movements.

***

Please note – because of Saturday’s Fundraising WOD, our only regularly scheduled class will be at 8am!

*No open gym and no 2pm*

The 930am heat if full but there are still a few slots at 10:15 and 11:00.

If you have any questions or want to sign up for a heat direct them to the Facebook page or have them email mallorygwen@gmail.com

**

On January 9th (Saturday) we’re going to be hosting a Cystic Fibrosis Fundraising WOD to help promote awareness and hopefully raise some money to fight this rare disease.

Mallory Heslep (one of our members) is participating in this year’s Guys & Doll Auction benefiting the Cystic Fibrosis Foundation (CFF). To help raise money she is hosting a WOD at the gym – you can check out her events page here: https://www.facebook.com/events/1655333478054207/

*It will be open to members and non members alike.

*We will be running heats starting at 9:15am and running every 45 minutes
(number of heats depends on number of participants)**

*It is a partner workout and we will cap heats at 10 teams (20 total athletes at a time)

*Because of the Fundraising Workout we will only be holding an 8am regularly scheduled class on this day.
(that class will still do the partner WOD)

*Donations are encouraged but not required.

Cystic Fibrosis PARTNER WOD

AMRAP 25

30 Wall Balls
30 Burpees
30 T2B
60′ Partner Wheelbarrow Walk*
40 KB Swings
40 KB Goblet Squats
40 Pull-ups
60′ Partner Wheelbarrow Walk*
50 Box Jumps
50 Lunge Steps
50 Calorie Row

*Wheelbarrow Walk – 30′ down and back switching partners after 30′

Heat Times are 9:30, 10:15 and 11:00am


January 7 – The Pit

20141010_072344[hr] 5 Rounds: 500m row + 5 pull-ups + 10 wall balls + 15 boomerangs + 20 KB swings + 25 double unders

Push-ups: 15


January 7 – The Pit

untitled (3)

Why fitness matters

Things no self-respecting adult should be doing on Facebook

Talks to watch when you don’t know what to do with your life

Your thoughts reshape your brain

ICYMI: Top 20 Charlotte Agenda stories from 2015

For you MacGyver wannabes out there

And the movie fanatics

2016 Hottest Tours

EEEEWWWW…don’t eat that[hr]
5 Rounds: 500m row + 5 pull-ups + 10 wall balls + 15 boomerangs + 20 KB swings + 25 double unders

Push-ups: 15


CF Blog January 7

Strength:FullSizeRender-47

3 AHAP 50 Meter Farmer Walk.
Full recovery in between

WOD

AMRAP 16 min
10 Right leg Step Up 35/25 (One DB)
10 Left Leg Step Up 35/25 (One DB)
10 Renegade Rows 35/25 (Push up Row / Row)
400m Run

***

Please note – because of Saturday’s Fundraising WOD, our only regularly scheduled class will be at 8am!

*No open gym and no 2pm*

The 930am heat if full but there are still a few slots at 10:15 and 11:00.

If you have any questions or want to sign up for a heat direct them to the Facebook page or have them email mallorygwen@gmail.com


January 8 – Freedom Park

20150205_064422 [hr] Do-si-Do
21-15-9 push-ups + sit-ups
—-rest 3 minutes—-
9-15-21 wall jumps + mountain climbers
—-rest 3 minutes—-
21-15-9 knees to elbows + dips

Push-ups: 16


CF Blog January 8

Strength: FullSizeRender-48
Bent Row 8-8-8-8

WOD:
21-15-9

Push Press 135/95
Deadlift 225/155

Rest 3 min

21-15-9
Pull up
Burpee

***

12525505_1015409721813644_5502428606728230279_o

Paleo Magazine Best of 2015 Nominations are open through Sunday. modPALEO sure would appreciate your nomination(s)… https://paleomag.wufoo.com/forms/paleo-magazines-best-of-2015-nominations/

***

Please note – because of Saturday’s Fundraising WOD, our only regularly scheduled class will be at 8am!

*No open gym and no 2pm*

The 930am heat if full but there are still a few slots at 10:15 and 11:00.

If you have any questions or want to sign up for a heat direct them to the Facebook page or have them email mallorygwen@gmail.com


CF Blog January 9

Please note – because of today’s Fundraising WOD, our only regularly scheduled class will be at 8am!
*No open gym and no 2pm*

*Please make sure you arrive a few minutes early for your heat to go over the WOD!!*
***

12360370_10102436679825906_4564344140607998783_nCystic Fibrosis PARTNER WOD

AMRAP 25
30 Wall Balls
30 Burpees
30 T2B
60′ Partner Wheelbarrow Walk*
40 KB Swings
40 KB Goblet Squats
40 Pull-ups
60′ Partner Wheelbarrow Walk*
50 Box Jumps
50 Lunge Steps
50 Calorie Row
*Wheelbarrow Walk – 30′ down and back switching partners after 30′


CF Blog January 10

WOD:FullSizeRender-49
3 Rounds
(do a different start movement each round)
400m Run, 500m Row, 35 Calorie Bike
15 Goblet Squats 1.5/1
15 Pushups
15 KB Swings 1.5/1
15 Ball Slams 30/20
15 Abmat Situps


January 11 – The Met

IMG_1574[hr] EMOM 20 minutes

Minute 1: jump rope

Minute 2: plank

Minute 3: burpees

Minute 4: wall sits

Push-ups: 22


CF Blog January 11

Strength: IMG_4445
OHS 10-8-6

WOD: FT
100 Double-Unders
50 cal row
50 Push-Ups
25 cal row
25 Push-Ups
25 KBS (1.5/1)
25 Abmat Sit-Up
50 KBS (1.5/1)
50 Abmat Sit=Up
100 Double-Unders


Momma’s Quote of the Week: “Arriving at one goal is the starting point of another.”—John Dewey

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Check out our new gear!

IMG_4454

New Zip-ups: Green and Navy Blue  $55

Tees: Gray, Black, Green and Blue $25

Women’s Sweatshirt: Gray  $45

***

From Mallory:

I just have to say a HUGE thank you to everyone who came out today! You guys made this such a success (beyond what I could have imagined)! So far I have counted $1752 raised from this event alone! Eric Yurtkuran said my goal should be $1,000 so thanks for proving him wrong!
I know someone of you asked for the link or wanted to donate afterwards – so here it is – https://finest.cff.org/mallory-hesleps-finest
Thanks for being a great community!!!


January 12 – The Pit

IMG_1654[hr]

WoD 1: 4 Rounds

10 box jumps + 10 GHDs + 10 KB SDHP + 10 burpees over KB

—-Rest 4 minutes—-

WoD 2: 3 Rounds

10 pull-ups + 10 dips + 10 wall balls

—–Rest 3 minutes——

WoD 3: 2 Rounds

10 goblet squats + 10 yard sales

Push-ups: 24


CF Blog January 12

Strength: IMG_4405
4×3 Halting Deadlifts (65%)*

*pause just below the kneecap on the way up only

WOD: AMRAP 15
200m run
4 Snatches (135/95)*
6 Thrusters (135/95)
8 Power Clean (135/95)

*scale weight as needed (1 barbell)

***

We received this fabulous “thank-you” note from Thompson the other day.  Thanks again to everyone who helped to make the holiday drive such a great success!

IMG_8348

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Check out our new gear!
IMG_4454

New Zip-ups: Green and Navy Blue $55
Tees: Gray, Black, Green and Blue $25
Women’s Sweatshirt: Gray $45


January 12

IMG_1686[hr] 400m warm up, stretch

10 parking lot suicides
10 banded partner runs
10 hill sprints

Ab Circuit inside


January 13 – The Pit

IMG_1381[hr]

Strength: 3×8 Thrusters

WoD: 5 Rounds

4 calorie bike

10 sit-ups

rest 60 seconds

3 calorie bike

10 renegade rows

rest 60 seconds

2 calorie bike

10 Russian twists

rest 60 seconds

Push-ups: 26


CF Blog January 13

Partner WOD:IMG_4441
1000m row
4 Rounds
20 Back Ext
16 GHD Sit-Ups*
750m row
4 Rounds
20 Pull-Ups
16 Ring Dips
500m row
4 Rounds
20 Slam Balls
16 Burpee

*rows can be split however you want
*alternate rounds b/w partners
*can sub abmats if needed

***

Check out this read from Breaking Muscle.  Perfect for those resolutions!

Set Goals and Go: How to Become Unstoppable

Chris Holder

This is one of my favorite times of the year, and it has nothing to do with the holidays. If you are anything like me, this time of year is heavy in planning for the beginning of the year to come. It’s a time of reflection on this past year, and I always feel a sense of opportunity – like I have the entire world by the balls and no matter what I want to do, personally, professionally and spiritually, I’m unstoppable. I know I’m not alone.

I have a question for you. If I could guarantee that by the end of next year, you would be the healthiest you have ever been, that you would have energy throughout the entirety of the day, that your sleep, mood, and overall feeling of well-being would be at an all-time best, and, most importantly, you would look better than you ever have (naked) – what would that be worth to you? If money was no object and I could deliver on all of those promises, what would you pay? Think about it.

If you’re like most people, you would pay any price to have your body completely dialed in. The cascade of positivity that comes from getting into your ideal shape would be measurable in every aspect of your being. Your relationships (particularly the one you have in the bedroom), work life, and even spiritual life would feel the aftershocks of your physical body getting tuned. It can’t be stopped. It’s one of those landmark achievements that spreads positivity throughout your entire system.

This time of year is heavy in planning for the beginning of the year to come.
Be real with yourself and you will find a level of discipline you have never known.

First, Establish the Rules

If you are reading this, you already place priority on your body. Excellent. You are who this article is for. Together, you and I are going to look at some cornerstone elements that will set you up for success this year. But first, there are a few rules we have to establish:

First, you will keep this entire endeavor coming from a place of positivity. You no longer have room for negative in your space. Anytime you feel dark clouds of any kind rolling in, you must stop them in their tracks, and that includes people.

Second, you will agree to think without limits. I want you to take all of the conditions others have put on you throughout your life and completely disregard them. You are starting with a clean slate, and your understanding of yourself will take on a completely different look out the gate.

Lastly, I need you to get excited. I need a flow of energy moving through you that will drive you where you want to go. Deal? Let’s begin.

The 5 Cornerstone Questions for Goal-Setting Success
#1: Where Are You Today?

Where are you now? Not some assumed place, but a measured starting point. The truth will set you free. You aren’t in the business of candy coating anything, especially to yourself, so let’s get an idea of what you are working with. Assess your current shape. You want to see veins in your abs this summer. What is your current body fat? You want to run a sub-4.5 40-yard dash before the season starts in the fall. What’s your 40 time right now?

To understand where you are going, you must know where you are today. Do this without judgment. It’s not a time to get down and start kicking yourself. You just want to know what you are working with. Remember, the further you are from your goal today, the sweeter it will be when you get there.

Continue reading…


January 14 – The Pit

untitled (6)

Tired all the time?

Audio tours

Soothe stress sans food

MythBusters

‘High cholesterol’ lowers risk for Alzhiemer’s/Dementia

The best rapper alive

What if money was no object?

Uncorked

Say ‘thank you’ instead of ‘sorry’

Yes to meat

[hr] 1000m row + 10 DB push presses + 20 box jumps + 30 lunges + 40 KB swings + 500m row + 40 KB swings + 30 lunges + 20 box jumps + 10 DB push presses + 1000m row

Push-ups: 28


January 14 – The Pit

IMG_0988[hr]1000m row + 10 DB push presses + 20 box jumps + 30 lunges + 40 KB swings + 500m row + 40 KB swings + 30 lunges + 20 box jumps + 10 DB push presses + 1000m row

Push-ups: 28


CF Blog January 14

Strength: IMG_8326
10×1 Clean

WOD: 4 Rounds
10 T2B
20 Wall Balls (20/14)
10 Box Jumps (30/24)

***

In honor of #tbt, from the UCF archives:

ARE YOU COACHABLE by Liz Naum

For those of us who have been active in Crossfit for any length of time, I think we can all agree that it is the most efficient training program out there. Coupled with a clean diet, hard work and dedication, the improvements in one’s performance, health and overall well-being are remarkable. And we can all agree that Crossfit memberships are not among the cheapest available. Plenty of globo-gyms offer obscenely low rates to get you in their doors (just be wary of those contracts…my husband belonged to no less than 3 gyms at one point!). But make no mistake, we are no globo-gym and we don’t pretend to be -note that our boxes are not billowing with Nautilus machines and wall to wall mirrors. So why pay more for Crossfit?

What Ultimate Crossfit offers to its members is a quality program in which we, the coaches, strongly believe in – we keep our member/coach ratio low in order to provide our members with the highest quality of training possible. Quite unlike your typical group exercise class run by Globo-gym X, where atrocious form and light weights abound, Crossfit provides a small-group personal training atmosphere where we emphasize that proper form and safety are paramount. Weight is secondary in our pursuit and is only added after proper form and full range of motion are attained. Additionally, Crossfit provides its members with effective programming to improve their overall health, strength and fitness levels. We vary our programming day to day not only to keep it interesting, but also to challenge our members and teach them new skills. The question is this: are you – the member, making the most out of what we have to offer at our box; the training which you are, in essence, paying for? Or are excuses and egos getting in the way of reaching your maximum potential? Read below and ask yourself, are you coachable?

1) BURPEES SUCK – WE KNOW
Step one in becoming a coachable client is actually making it into the gym – whether you like the workout or not. Coachable clients show up regardless of whether the day’s programming reflects their strengths or their goats, with the understanding that the only way to improve upon their weaknesses is to tackle them head on. If you are not taking advantage of the opportunities to improve on your weaknesses, you are what we so lovingly call a “cherry picker.” That is, you will only show up on days when the programming plays to your strengths, which unfortunately will not help you to become a better Crossfitter or athlete. Remember, “it’s Crossfit, not alltheshityoulikefit.”

2) WAX ON – WAX OFF
Once in the gym, your attitude plays a big role in what you can then accomplish. Coachable clients approach each workout with an open mind, ready to receive constructive feedback. Advice that coaches give or suggestions that they make after watching members move provide them with an opportunity to improve upon lifts or movements. The best part of receiving these suggestions from a variety of coaches is that while they may all be working with you to tweak the same movement/lift, different cues could resonate with different members and one may just make more sense than the others. Once an actual correction is made a PR may not be far behind! In contrast, un-coachable clients come not with an open mind, but rather a battalion of excuses. I can’t squat below parallel because I’m not flexible; Yeah, my back always rounds on deadlifts; this is as far as my arms go….the list goes on.

3) WE ALL WANT TO BE SUPPLE LEOPARDS
What a member does once feedback has been given by a coach also reflects his/her “coachability.” Let’s take squats, for example. Squats are one of the foundational movements in Crossfit – we use them all of the time; air squats, wall balls, thrusters, front squats, OHS, back squats, cleans, snatches , etc. (they are kind of important) and proper form can be a little tricky to attain for many members (trust me, I get it. My squats were GROSS when I first started). Consider this; you are among the many members who need a little work on their form. Your coach recommends sitting in a paleo chair (http://www.youtube.com/watch?v=7XwKnk16Zbs&feature=player_embedded#!) for a couple of minutes each day to work on flexibility and opening your hips. Coachable members actually go home and do this and return with improved form, flexibility and function. Un-coachable members disregard their coaches’ suggestions and seem perplexed when they return with little to no improvement.

In the same vein, what do you do when working on the strength component of a workout and the coach comes over to indicate that you’re not quite getting full range of motion on a lift or makes a suggestion on how to improve said lift? A coachable member heeds the advice of the coach, maybe takes a little weight off of their bar and works on those improvements or range of motion. Un-coachable members do not do this, but rather add weight to their bar as soon as the coach walks away. Hoping for a better outcome or an improved lift by adding more weight seems more like Homer Simpson logic.

Image courtesy of Hulu.comImage courtesy of Hulu.com

4) LIFE AS RX, YO
In addition to maintaining proper form, as coaches we want to ensure your safety and the safety of those around you. Coachable members are able to scale back a movement if the WOD calls for a weight that is beyond their means of moving safely or effectively. Conversely, un-coachable members may be so determined to check the “RX” insignia on their Beyond the Whiteboard post that they will try to move that weight no matter what the cost. Members who try to gut through certain WODs with weight that is too heavy (because their pride won’t let them scale) do not reap the benefits that these types of workouts are meant to provide, or attain the responses in the body that they are meant to trigger. And as a side note, if your form is unsafe and you insist on a certain weight for a workout, make sure that your ego can handle it when a coach comes over and strips weight off of your bar mid-WOD…or hands you a PVC….or a helmet.

5) 3…2…1…UH, OH
Lastly (and this one’s my favorite), once the workout has started a stark contrast between the coachable and un-coachable members becomes grossly apparent. Coachable members may not always finish first, but they give every part of themselves to the WOD and complete all reps to the best of their ability. Un-coachable members, on the other hand, always seem to have an eye out for the trainers and tend to cut reps or range of motion when the coaches aren’t looking. Pssst…we see you! Some coaches may call you out, but most will not because it is your workout, not ours. You either reap the benefits of it or cheat yourself. And, if you ever want to compete, keep this in mind: you perform how you practice. Better do it right in class, rather than having to deal with the frustrations of being no-repped by judges in a competition.

If any of these scenarios apply to you, think about what you want to get out of your time at the gym. If all you want to do is lift heavy weights without proper form or full range of motion and look like a badass – the back corner of a globo-gym might suit you better. If you’re trying to skirt the movements or cut reps when the coaches aren’t looking, there are plenty of dvd programs available that can be done in the comfort of your own home – and no one will know if you finish those last 5 reps but you. But, there is a reason that you have found your way over to Crossfit, there is a reason that you pay a little more per month in memberships. You’re here for a challenge. And it works. Yet, the efficacy of the program is solely dependent on what you put into it. The coaches are ready and willing to help you to reach your goals, are you willing to do the same for yourself?


January 15 – Freedom Park

FullSizeRender (4)[hr]

10-to-1 of each of the following:

jumping lunges

lateral shuffle

burpee wall jump

dips

Cashout: 1000m Indian Run

Push-ups: 30


CF Blog January 15

Strength: IMG_1762
4×8 Back Squat (70%)

WOD: EMOM 20
Min 1: 8 HSPU
Min 2: 10 Burpee
Min 3: 12 DB Bentover Row (35/25)
Min 4: Plank Hold
Min 5: Rest

*scale back reps as needed

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2016 CrossFit Open Registration is LIVE!!!

Register Here

***

Grab some of our new gear while it lasts!  It’s flying off of the shelves!

New Zip-ups: Green and Navy Blue $55
Tees: Gray, Black, Green and Blue $25
Women’s Sweatshirt: Gray $45


CF Blog January 16

400m Farmers Carry (45/35)IMG_4324
5 Rounds
35 Double Unders
30 Air Squats
25 Hollow Rocks
20 Push Press (75/55)
15 Ring Rows
then…
800m MB run (20/14)


CF Blog January 17

WOD: EMOM 10FullSizeRender-50
Odd: 10 KBS (2/1.5) + 5 Burpee
Even: 10 Dips*

*cut back reps if needed

Cash out: For Time
27 cal bike/row
400m run
*90 sec rest
24 cal bike/row
400m run
*60 sec rest
21 cal bike/row
400m run


January 18 – The Met

IMG_4016[hr] WoD 1: 10 Rounds – sprint up stairs, walk down
WoD 2: 5 x 10 hollow rocks + back arches
Push-ups: 36


CF Blog January 18

Strength:

Image courtesy of Panthers' Twitter pageImage courtesy of Panthers’ Twitter page

Bench Press 10-8-6-4-2*
*try to make each set a max effort set

WOD 1:
AMRAP 3
10 Burpees
15 KB Swings (1.5/1)

Rest 3 minutes

WOD 2:
AMRAP 3
10 Med Ball Cleans (20/14)
10 Abmat Sit-ups

Rest 3 minutes

WOD 3
AMRAP 3
10/7 Cal Assualt Bike
10 K2E

***

Momma’s Quote of the Week: “In order to carry a positive action we must develop here a positive vision.”—Dalai Lama

***

Happy Martin Luther King Jr. Day!  

You may have the day off, but we are operating on our normal schedule!  Come on in and get your sweat on!

***

Please Note!!

WET PAINT:
The two bathrooms on the main-side of the gym are in the process of being repainted.  The walls may still be wet so please use with care.

Also, The pit wall is in the process of being prepped for a repainting. Please excuse the mess and do not use the pit wall for wall balls or hspus until otherwise noted.


January 19 – The Pit

IMG_4302[hr] Strength: Turkish Get-up 3×5

EMOM: 16 Minutes

Minute 1: Prowler

Minute 2: Box Jumps

Minute 3: Bike

Minute 4: Ring Rows

Push-ups: 38


CF Blog January 19

Strength: IMG_4407
Back Squat 5@80%, 4@80%, 3@85%, 2@85%

WOD:
3 Rounds
10 One Arm DB Thrusters (R)
5 Bar Muscle-ups*
10 One Arm DB Thrusters (L)
50 Double Unders

***

IMG_4554Guys, we’ve had another bloody bar sighting, which is not just unacceptable, it is all sorts of gross and inconsiderate (i.e., there’s no way that whoever left this was unaware that his or her hands were bleeding).  Needless to say,we are reposting a few gym reminders:

*Housekeeping Items*

*Please make sure you check in. If you are doing Open gym, you still need to check in!

*Please try to arrive for class on time. We know sometimes things happen – traffic, last minute calls, kids – we get it. Just keep in mind, we have a lot to fit in to an hour – warm-up, strength/skill, WOD, and sometimes even a cash out. Arriving on time ensures that we can get through the day’s agenda without having to wait on someone at any step along the way. If you’re going to be more than 5-10 minutes late, please consider coming to another class or utilizing the many Open Gym hours that we have.

*If you are taking advantage of Open Gym hours, please make sure you wrap up on time!

*Please wipe off all equipment when you’re done. Everything. Mats, balls, pull-up bars, olympic bars, Kbs, DBs, etc. General rule of thumb – if you’ve sweat on it, bled on it, peed on it or chalked it up, please clean it up!

*Please return equipment to it’s proper place. If you’ve borrowed equipment from the Pit – dumbbells, slam balls, kettle bells, medicine balls, etc. – please make sure it gets back to the Pit.

Thanks!

 


January 20 – The Pit

IMG_4358[hr]WoD 1: pull-ups 1-5-1 with heavy odd object carry between sets (not for time)
WoD 2: 3 Rounds of 1 minute each: ball slams + KB swings + lateral plyo skier hops + DB push press + row for calories + rest 1 minute
Push-ups: 40

 


CF Blog January 20

Strength: FullSizeRender-51
Deadlift 8×1 @80%

Partner WOD (teams of 2)
2 Rounds for time of:
30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Front Squats (95/65)
30 Push Presses (95/65)
30 Pull-ups
30 GHD Sit-ups
30 OHWL (45/30)
30 Partner Med Ball Twist Pass (20/14)
30 Push-ups
30 Ball Slams (30/20)

*split up reps as needed. One person working at a time

***

From our friends at modPALEO – definitely worth a read!

7 REASONS KIDS SHOULD AVOID EXTENDED SCREEN TIME

NEW YEAR, NEW YOU: WHY YOUR RESOLUTION SHOULD BE LIMITING SCREEN-TIME

When my fifth grader first asked me for an iPhone, I laughed. Hard. What on earth could she possibly need a cell phone for? I still bring her to (and wait at) all of her activities. Her interest was obviously not in the calling function, per se, but rather having an internet/gaming/texting device at her fingertips.

As she started rambling off all of her friends that have iPhones and iPads however, all I could think was at what point did elementary school aged kids having tablets and phones become the norm? I still don’t have a tablet and I think I was 18 before I was given my brother’s hand me down cell phone.

And while I’m not apt to entrust hundreds of dollars worth of electronics into the sticky fingers of a child who loses personal items on the regular, it’s actually not the price point that most concerns me with this trend.

What concerns me is the amount of time our kids (and we adults) sit in front a screen.

Many kids already watch plenty of TV and play their fair share of video games –do we really need to give them additional handheld devices with which they can occupy any and all free-time?

Most healthcare professionals agree that the answer for both children and adults is “no”.

 

 

Continue reading…

***

Speaking of our friends at mP –  

12507349_929494690438376_3947145255887887034_nVoting is officially open for our Best Of 2015!
Cast your support for modPALEO!!!

Winners will be announced (live!) at the first ever Paleo Magazine Best Of Awards Show powered by Paleo f(x), on Saturday May 28th in Austin, TX!
http://paleom.ag/pmbof15


January 21 – The Pit

IMG_4029[hr] AMRAP 15
500m row + 15 KB swings + 60 seconds of rest
—-rest two minutes—-
AMRAP 10
10 calories on bike + 10 wall balls + 30 seconds of rest
Push-ups: 41


January 21 – The Pit

untitled (12)

Saving brains

Basecamp

The ugly stepchild of retail

Rare celestial view

Tweets. About doctors.

Sarah Palin

Cuteness overload

The best country in the world

People judge

[hr] AMRAP 15
500m row + 15 KB swings + 60 seconds of rest
—-rest two minutes—-
AMRAP 10
10 calories on bike + 10 wall balls + 30 seconds of rest
Push-ups: 41


CF Blog January 21

Skill:

#tbt to the first time we did "the witch hunter"#tbt to the first time we did “the witch hunter”

Climbing the Rope and coming back down

WOD: “Witch Hunter” (from 1/21/13)
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14)
Burpees
KB Swings (2/1.5)
Sledgehammer Strikes
5 Rope Climbs*

*rope climbs can be completed at any point during the WOD.

***

2016 CrossFit Open Registration is LIVE

http://games.crossfit.com/annou…/2016-open-registration-live

***

12507349_929494690438376_3947145255887887034_n
Cast your vote of support for modPALEO!!!
Winners will be announced (live!) at the first ever Paleo Magazine Best Of Awards Show powered by Paleo f(x), on Saturday May 28th in Austin, TX!
Vote Here!


January 22 – Bootcamp Cancelled

IMG_4371[hr] Class cancelled due to inclement weather. Try 100 burpees for time at home. That’ll be enough for the day! Stay safe and warm.


CF Blog January 22

Strength: FullSizeRender-52
Push Press 3-3-3-3-3

WOD:
4 Rounds
10 C2B Pull-ups
5 Push Presses*
15 Box Jumps (24/20)

*use 70% of heaviest triple from the strength WOD.

***

Inclement Weather!!

AFTER FURTHER EVALUATION, ALL CLASSES ARE CANCELLED. NOON CANCELLED AS WELL.


CF Blog January 23

WOD:IMG_4474
800m Run
20 HSPU
30 Over the Box Jumps (24/20)
40 Ball Slams (30/20)
50 Double Unders
40 KB Swings (1.5/1)
30 Wall Balls
20 Dips
800m Run

***

Inclement Weather Update for Saturday:

Early classes are canceled.  

11am and 2pm CLASSES ONLY!!


CF Blog January 24

WOD:12243222_1080541465292192_7227012634876505873_n
4 Rounds
400m Run/500m Row*
25 Double Unders
20 Lunges
10 Push-ups
15 Abmat Sit-ups

*rounds 1&3 400m run, rounds 2&4 500m row.

***

Go PANTHERS!


January 25 – The Met

IMG_4317[hr] WoD 1: AMRAP 10 –  20 extreme jacks + 20 sit-ups + 20 squats
WoD 2: EMOM 10: 8 burpees
Push-ups: 46


CF Blog January 25

Strength: FullSizeRender-54
Back Squats
2×3 @70%, 3×3 @75%

WOD: (our canceled Snow day WOD)
4 Rounds
10 C2B Pull-ups
5 Push Presses @70% of 1RM
15 Box Jumps (24/20)

***

Momma’s Quote of the Week: “You are never too old to set another goal or to dream a new dream.”—C.S. Lewis

***

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

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

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

 

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

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

 

 


January 26 – Freedom Park

IMG_4353[hr] Bootcamp Baseball
Push-ups: 47


January 27 – Freedom Park

IMG_4357[hr] WoD 1: 5 Rounds – perform each move for 30 seconds: jumping squat + flutter kicks + lunge + mountain climber + plank + rest
WoD 2: Hill sprints

Push-ups: 48


CF Blog January 27

Team WOD:

FullSizeRender-54

Teams of 3
150 Front Squats (135/95)
150 HSPU
150 Over the Box Jumps (24/20)
150 Pull-ups

*scale reps, weight, movements as needed

***

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

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

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

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

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


January 28 – The Pit

untitled (8)

Best friends

Protect your privacy

Do nothing

5 steps to take if your flight is cancelled due to weather

While your body rests, your brain works

Don’t wash raw chicken

Mark your calendar

Google maps – offline

Didn’t happen

Gail Ann Dorsey

[hr] WoD 1: 1000m row
WoD 2: 4 Rounds of each movement for 60 seconds: squat to overhead press with dumbbells + renegade rows + sits ups
WoD 3: 1000m run
Push-ups: 49


January 28 – The Pit

IMG_4295[hr] WoD 1: 1000m row
WoD 2: 4 Rounds of each movement for 60 seconds: squat to overhead press with dumbbells + renegade rows + sits ups
WoD 3: 1000m run
Push-ups: 49


CF Blog January 28

Skill:

FullSizeRender-55

Snatch warmup/technique* (~15 minutes)

WOD:
15 Power Snatches
400m Run
10 Power Snatches
400m Run
5 Power Snatches
400m Run

*use technique portion to find the correct weight & pos to use during the workout.

***

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

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

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

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

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


January 29 – Freedom Park

IMG_1733[hr] 3 Rounds
25 squats
400m run
15 burpees
400m run
Push-ups: 50


CF Blog January 29

Strength:

FullSizeRender-56

Weighted Pull-ups 2-2-2-2-2

Dips 10-10-10

WOD: “Who Made Who”
1000m Row
75 Double Unders
50 Abmat Sit-ups
25 DB Thrusters (45/30)

***

12507349_929494690438376_3947145255887887034_n
Great news!  

modPALEO got the nomination for Paleo Magazines “Best Thing to Have in Your Fridge”  Let’s help them take home the prize by getting online and voting!!

Please follow the link and vote us “Best Thing to Have in Your Fridge”
https://paleomag.wufoo.com/…/paleo-magazines-best-of-2015-…/

(they’re on page 2, must fill out all forms)


CF Blog January 30

WOD: “Filthy Fifty”

FullSizeRender-57

50 Box Jumps 24″
50 Jumping Pull-ups
50 KB Swings 1 Pood
50 Walking Lunges
50 K2E
50 Push Presses 45#
50 Back Extensions
50 Wall Balls 20#
50 Burpees
50 Double Unders

***

From Katie:

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

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

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

***

New T’s are in!

**Please note – we have the same colors and designs in both regular cotton and Tri-blend – THEY ARE DIFFERENT PRICES!!**
Cotton tees are $20
Tri-Blend tees are $25
FullSizeRender-58


CF Blog January 31

WOD:

FullSizeRender-59

“Tabata”
Row (Calories)
Push-ups
Air Squats
Sledgehammer Strikes

Cash Out: Prowler Push 5x (high down, low back) add weight as needed.


February 1 – The Met

IMG_4034
[hr] WoD 1: Tabata – Squats, Push-ups, Step-ups, Dips
WoD 2: WOD: Annie – 50-40-30-20-10 / Double Unders (Singles x3), Sit-ups

The month of February will be all about mobility on Mondays and Fridays. This week we’re focusing on the hips. 


CF Blog February 1

Back Squat

FullSizeRender-60

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

WOD:
AMRAP 7
50 Double Unders
15 HSPU

Cash-out
1000 meter row for time

***

Momma’s Quote of the Week: “What you do today can improve all your tomorrows.”—Ralph Marston

***

Strength Cycle:

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

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

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

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