CF Blog January 2

Strength:

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Back Squat 5×2 on the 2 minute @85%

WOD: (fight gone bad style)
1 Min DB Push Presses (45/30)
1 Min Lateral Plyo Skier Hops
1 Min Ball Slams (30/20)
1 Min KB Swings (1.5/1)
1 Min Calorie Bike/Row
1 Min Rest


Momma’s Quote of the Week: “Life is not a dress rehearsal. Stop practicing what you’re going to do and just go do it. In one bold stroke you can transform today.”—Marilyn Grey


From the UCF archives:

Living Your Resolutions

So another year has come and gone. For some, 2016 was met with new milestones, PRs and a new outlook on life. For most however, the January “take life by the balls” gusto fizzled out by Valentine’s Day.

Not to fret. A new year is upon us, and with it the promise of a fresh start.

If your big plans for 2017 include a healthier and more fit lifestyle, here are a few tips to help your New Year’s resolutions come to fruition!

  • Ditch the processed foods and restaurants and instead prepare your own meals (or let modPALEO-now the Good Kitchen -do the cooking for you!). Use this opportunity to have some fun experimenting with new recipes. Check out Paleo Comfort Foods and the Wheat Belly Cookbook for tasty ideas. Remember, nutrition is the foundation for good health!
  • Set both long-term and short-term goals for yourself. Have a couple of goals that you hope to attain by the end of 2017, but continually set short-term (weekly or monthly) goals so you can see ongoing progress and stay motivated.
  • Track your workouts. Common sense, right? But honestly, how often do we hold ourselves accountable on sites like Beyond the Whiteboard? In the past, I was guilty of only posting my PR days on the whiteboard instead of actually tracking all of my workouts, including the less-than-noteworthy performances.
  • Get a gym buddy. Make sure you have a partner in crime to help keep you motivated not only in getting to the gym, but also to push you through those tough WODs.
  • Make mobility and recovery a priority – they are just as important as training and are essential components to a healthy lifestyle. Schedule days/times to rest and mobilize just as you do for training.
  • Listen to your body – if you feel like you need a rest day, you probably do. Train smart and keep 2017 injury-free.
  • Ditch the scales. If you’re looking to measure the results of your hard work and clean diet, try measuring your body fat % instead. The numbers on the scales are just numbers, varying wildly for different body types. But body fat % can really give you an idea of where you are in terms of both health and fitness. Check out Carolina Body Metrics to get started!

Wishing you and yours a very Happy and Healthy New Year!


Conditioning – January 3

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 5 minute AMRAP – 20 KB swings + 10 burpees
—REST TWO MINUTES—
5 minute AMRAP – 15 KB swings + 7 burpees
—REST TWO MINUTES—
5 minute AMRAP – 10 KB swings + 5 burpees
Cashout: 1000m row


CF Blog January 3

Strength:

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EMOM 10
2 Power Cleans* + 10 Double Unders
*go up in weight each round i.e. (135, 145, 155, 165, 175, 185, 195, 205,
215, 225)

WOD:
4 Rounds
20 DB Walking Lunges (35/20)
10 DB Hang Power Cleans (35/20)

Cash Out:
3 Rounds
10 GHD Sit-ups
20 Banded GMs
30 Flutter Kicks

***

Check out exciting news from modPALEO!!!

We are… The Good Kitchen

From Amber Lewis – CEO / Co-Owner:

The Good KitchenWe are always asking ourselves, “How can we be better?” Earlier this year we began to really dive into this question. We brought on a few new business partners and started having more in-depth conversations. Real conversations about serving our customers better, opening our delivery footprint to serve more customers and while we’re at it… how about a new look and… oh, what about a new name!? Something that really captures being BETTER. Enter, The Good Kitchen. This all seemed overwhelming at first, but we like a little challenge. So we wanted to make it happen by 2017.

We have the same mission and vision, we’ve just spiffed up our service and our selves a little bit. We could not have gotten here without our amazing community in Charlotte, NC, and the Southeast, our existing customers far and wide, and last but certainly not least, our amazing staff. Please check out their stories on the About Us page. These people have a passion to serve you healthy food like none other. So check us out. See what we’ve done with the place. We hope you like our new brand. We know you’ll like the new service!


Bootcamp – January 4

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5k broken into 1000m intervals + 50 Yard Sales


Conditioning – January 4

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[hr] 200m run
30 push-ups
200m run
30 sit-ups
200m run
30 air squats
200m run
30 DB presses (45/30)
200m run
30 dips
200m run
30 OHWL lunges
200m run


CF Blog January 4

Partner WOD: “Frantasy Land”

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21 Thrusters (95/65)
21 Pull-ups
15 Thrusters (95/65)
15 Pull-ups
9 Thrusters (95/65)
9 Pull-ups
15 Thrusters (115/80)
15 C2B Pull-ups
12 Thrusters (115/80)
12 C2B Pull-ups
9 Thrusters (115/80)
9 C2B Pull-ups
12 Thrusters (135/95)
12 Bar Muscle-ups
9 Thrusters (135/95)
9 Bar Muscle-ups
6 Thrusters (135/95)
6 Bar Muscle-ups

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

***

T-Nation offers some great advice on how to build up grip strength.  Check it out:

Tip: Train Your Grip with a Kettlebell

Never drop the ball again… or the barbell. Here’s a new way to build a crushing grip.
by Kelvin King, Jr
The Kettlebell Pinch
The kettlebell pinch primarily trains the tendons in your fingers and muscles of the hand, which are often ignored in general grip training. It allows you to strengthen the tendons in the fingers to efficiently grab the bar when performing big lifts, or the ball in various sports. As a bonus, the KB pinch also boosts your wrist and forearm strength.

It’s simple. Just pick up a kettlebell by the body or ball, grip it, and try not to drop it. Make sure you evenly distribute your fingers around the kettlebell so you get a nice firm grip.

Kettlebell Pinch Farmer’s Walk

Grab a single kettlebell or manageable pair of the kettlebells, hold them at your sides and start walking. Keep your chest out and shoulders back. Once you master the regular walks, add some external resistance like chains to make it tougher.

What Weight to Use
If you’re an experienced lifter, try doing these with a 25-pound kettlebell or higher. But don’t force it. Start with a lower weight to be on the safe side. Sure, it’ll be easy at first (sort of), but with some practice you can move up to a heavier and thicker kettlebell. That’s where the real fun begins.

Continue reading…


CF Blog January 5

Speed:

#tbt
#tbt

10 x 50m Sprints

WOD:
AMRAP 14
14 KB Swings (2/1.5)
14 Push-ups
14 Calorie Row

***

Check out this great article from Shape, for the ladies out there!!

Beyond Awesome Benefits of Olympic Weightlifting

Why lifting 100 pounds over your head can help you feel sexier and more confident than ever. By Daria Meoli

Olympic weight training for women is on the rise. USA Weightlifting, the national governing body for Olympic weightlifting, has seen the number of female members double since 2014. Plus, “more fitness facilities are accommodating the growing interest in weight training,” says Anthony Wall, director of education at the American Council on Exercise (ACE). “For women, Olympic weightlifting is a relatively new style of training and the practice will evolve as more women adopt it.”

This burgeoning interest can be largely attributed to the mainstream popularity of CrossFit, which incorporates elements of this type of lifting into its workouts. “We are definitely seeing a growing number of CrossFit defectors getting into Olympic weightlifting, and many of them are women,” says Ryan Hopkins, co-owner of SoHo Strength Lab in New York City. “For some people, CrossFit can get extreme with the repetition and they may not have the recovery ability necessary to keep up with the program. But they love the Olympic weightlifting aspect of it. I think we are going to see this happening more.” Read on to learn why that’s awesome news.

Olympic Weight Training 101
Olympic weightlifting consists of two types of lifts: the snatch, and the clean and jerk. Both are overhead lifts and involve a full body range of motion. The goal is to lift maximum weight at a rapid speed using a barbell.

To do a snatch, start with your feet hip-width apart in a squat position. Lift the weight up past your legs to your chest. Then, shrug your shoulders and pull yourself under the bar, going into a full squat. As the bar passes your head, push it and straighten up — all in one motion.

The clean and jerk is two motions. Start by bending over and grabbing the bar with a shoulder-width grip. Drop your hips into a squat position with a flat back and straight arms flat. Lift to your shoulders, pause, then jerk or thrust the bar overhead and straighten arms again.

Speed is what sets Olympic weightlifting apart from powerlifting. Powerlifting segments the lifts into the squat, the bench press, and the deadlift and the movement can be done slower as the lifter increases weight. But with Olympic lifting, the lift combines several of these movements into the snatch, and the clean and jerk into one, quick, fluid motion. “A lot of women love it, because unlike power lifting, which is picking something up, squatting, or benching, this is a lot more artistic,” says Hopkins. “The snatch is very technical, and when it’s done well, it’s a really beautiful thing to watch.”

The benefits of spending 30 minutes twice a week working on your clean and jerk form can yield impressive results. Here are just a few of the reasons to give picking up some serious weights a try.

Read the whole article here…


Conditioning – January 5

bananas

GET RID OF IT: Harmful and How little is too much?

Poop

Less is good

30 under 30

Toss

Doesn’t have to be expensive

Check it out

Lost city

[hr] 1000m row, then AMRAP 15 of 20 OHWL + 15 Russian Twists +10 slam balls + 5 ring rows, then 1000m row


Bootcamp – January 6

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[hr] 800m Run
10-1 Sit Ups
1-10 Hip thursters
400m Run
10-1 Burpees
1-10 Push Up to Plank
800m Run

Cashout: 30 second on/30 sec off handstand holds x 5

CF Blog January 6

Strength:

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Hang Power Snatch 3-3-3-3-3

WOD:
5 Rounds
50m Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)

***

Mark your calendars!!  The chili cook-off to benefit Haiti is just around the corner!!  You can grab a registration form at the gym (on the bulletin board) or email Nick or Dalissia!

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CF Blog January 7

WOD:

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5 Rounds
400m Run
1 Rope Climb
5 HSPU (strict)
15 Ball Slams AHAP
50 Double Unders

***

If you can’t make it in because of the inclement weather, or if classes are cancelled, you can try one of these WODs at home:

*150 Burpees for Time

*Tabata – Push-ups, Sit-ups, Burpees, Jumping alternating lunges

*Go for a snow walk


CF Blog January 8

WOD:

Snow WODders
Snow WODders

EMOM 20
Min 1: 15 Wall Balls (20/14)
Min 2: 10 Pull-ups
Min 3: 10 Burpees
Min 4: 15/12 Calorie Row/Bike
Min 5: Rest

Cash Out:
2-3 Rounds
10 Hollow Rocks
10 Get-up Sit-ups (partial TGUs)
20 Paloff Press (10 ea. side)
10 Back Extensions


Bootcamp in The Pit 1/9

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[hr] Due to freezing temps, we’ll be inside on Monday for an AMRAP 25 of 30 lunges + 25 sit-ups + 20 mountain climbers + 15 box jumps + 10 ring rows + 5 burpees.


Conditioning 1/9

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[hr] AMRAP 25
30 double unders + 25 overhead lunges + 20 Russian Twists + 15 push-ups + 10 supermans + 5 burpees


CF Blog January 9

Strength:

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

WOD: “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups*
10 Hang Power Cleans (135/95)

*7 pull-ups + 7 dips = 7 muscle-ups

***

Momma’s Quote of the Week: “Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect.”—Alan Cohen

***

The Ultimate CrossFit community received this Thank You note from the wonderful folks over at Thompson…thank you again to all who contributed to make our drive such a success!!!

*

Happy New Year! I hope this email finds you well and that your holidays were as lovely as you are.

Our Family Shopping Days had a BIG impact this year on our children and families and we owe you BIG TIME for that! Your support of the Thompson holidays was so appreciated and we truly couldn’t have done it without you.

This year…

  • We served 160 children and their siblings at our Child Development Center. We served about 100 families at our Family Services Center and within these families, roughly 250 children served!
  • Around 40 donors – individuals, churches, groups, corporations, etc. donated over $45,000 worth of gifts for our Family Shopping Days!
  • Roughly 114 volunteers made the shopping days a success!

HUGE thanks to you for being on this journey with us and helping to keep our mission alive!

I will leave you with just a few pictures of all the great stuff from our Family Shopping Days…

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Conditioning 1/10

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[hr] 5 Rounds
15 KB swings
10 pull-ups
15 wall balls
10 one leg deadlift (5 per leg)


CF Blog January 10

Strength:

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Deadlift
Warmup sets:
1×5 @50%
1×3 @60%
Working sets:
15×1 @65%

WOD:
“Tabata”
Reverse Lunge Steps
Double Unders
Ball Slams (30/20)
Abmat Sit-ups

***

New shirts are in!!!!  Come and get them while they’re hot!!!
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T-shirts – $25 each

Long-sleeve Ts – $35


Bootcamp 1/11

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[hr] 50 Bowler Lunges + 50 Sit ups + 50 Dips + 50 Push Up – to – Plank + 50 Squats
*EMOM – 2 burpees*


Conditioning 1/11

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[hr] 5 Rounds
25 KB swings (1.5/1)
10 ball slams
12 burpees


CF Blog January 11

Strength: Press

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5 @60%
5 @70%
5 @75%

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
15 Over the Box Jumps (24/20)
9 HSPU

***

Thoughts to ponder this Wednesday, courtesy of The Atlantic:

Self-Control Is Just Empathy With Your Future Self

The same part of the brain that allows us to step into the shoes of others also helps us restrain ourselves.

ED YONG

You’ve likely seen the video before: a stream of kids, confronted with a single, alluring marshmallow. If they can resist eating it for 15 minutes, they’ll get two. Some do. Others cave almost immediately.

This “Marshmallow Test,” first conducted in the 1960s, perfectly illustrates the ongoing war between impulsivity and self-control. The kids have to tamp down their immediate desires and focus on long-term goals—an ability that correlates with their later health, wealth, and academic success, and that is supposedly controlled by the front part of the brain. But a new study by Alexander Soutschek at the University of Zurich suggests that self-control is also influenced by another brain region—and one that casts this ability in a different light.

Press your right index finger to the top of your right ear, where it meets your head. Now move up an inch and back an inch. You’re now pointing at your right temporoparietal junction (rTPJ). This area has long been linked to empathy and selflessness. But Soutschek, by using magnetic fields to briefly shut down the rTPJ, has shown that it’s also involved in self-control.
Which makes perfect sense. Empathy depends on your ability to overcome your own perspective, appreciate someone else’s, and step into their shoes. Self-control is essentially the same skill, except that those other shoes belong to your future self—a removed and hypothetical entity who might as well be a different person. So think of self-control as a kind of temporal selflessness. It’s Present You taking a hit to help out Future You.

“For a long time, people have speculated that we use the same mechanisms to reason about other people as about our hypothetical selves,” says Rebecca Saxe from MIT. “So this new study fits really well.”

Saxe should know. She was one of the first scientists to link the rTPJ to theory of mind—the ability to understand the mental states of other people. In 2005, she and Nancy Kanwisher scanned people’s brains while they listened to stories in which protagonists made poor choices based on false beliefs. This experiment showed that the TPJ is active specifically when people are “reasoning about the contents of another person’s minds”—the essence of theory of mind. This region, the duo wrote, helps people to think about thinking people.

At the same time, many other neuroscientists were doing similar experiments and getting the same answers. The consensus was striking, Saxe later wrote. “Because there was almost no pre-existing neuroscience of theory of mind, researchers came to the topic with unusually few preconceptions about where to look in the brain. In those circumstances, neuroimaging is notoriously fickle, producing many false positives and false negatives. Yet every group that sought to identify brain regions implicated in ToM got essentially the same answer; and in study after study, we still do.”

Many other studies have since expanded on those early results. If the rTPJ is bigger, people are more likely to behave altruistically. If the neurons within it are better-connected (and well-linked to other parts of the brain), people show less bias towards their own in-groups. If the area is stimulated by electric currents, people become better at taking someone else’s perspective.

And if the region is disrupted, it changes our ability to reason about morality. Consider a woman who poisons her friend’s coffee—if she does so deliberately, we’d judge her more harshly than if she acted accidentally. Intent matters, and we need the rTPJ to judge intent. When Liane Young, one of Saxe’s former students, disrupted the rTPJ using magnetic fields, she found that people were more lenient towards the deliberate poisoner, as long as her friend survived. With their ability to gauge intent disrupted, they started looking to outcomes instead.

continue reading…


Conditioning 1/12

green

Give up

Changing the way we die

Try being kind to yourself

Recap

Whole30nospace

Begin. And then begin again if needed.

Bringing back bronco

Spiked

[hr]  Partners: 6 Rounds
40 air squats
30 ring rows
20 DB presses
400m run (together)


CF Blog January 12

Strength:

IMG_1570

Back Squat
Warmup sets:
1×6 @50%
1×6 @60%
Working sets:
4×6 @65%

WOD:
7 Rounds
7 Med Ball Cleans (20/14)
7 Burpees
7 Pull-ups

***

New Tees ($25) and Long-Sleeve T-shirts ($35) are in!!!

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***

Nick and Dalissia’s Chili Cook-off to support Haiti is next month!!  Make sure you’ve marked your calendars!!

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Bootcamp – 1/13

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[hr]  “Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Cashout: Accumulate 5 mins in a plank

CF Blog January 13

Strength:

IMG_1575

3 Position Snatch
5×3 @40-70%

WOD:
5 Rounds
5 Hang Power Snatches
10 GHD Sit-ups
200m Run

***

Hmm. Food for thought…from Curiosity.com:

The 200 Food Decisions You Don’t Know You’re Making

Food Nutrition
How many decisions did you make about your last meal? If you’re like most people, you probably think just one: what to eat. But if you delve into that experience, many more decisions appear. How much did you serve yourself? What dish did you use? Where did you sit down to eat? When did you stop eating? Why? According to research, you make about 200 of those decisions every single day.

Your Unconscious Decisionmaking
For a 2007 study published in Environment and Behavior, Cornell researcher Brian Wansink and his team asked participants to estimate how many decisions about food and drinks they made in a given day. Then the researchers asked 18 more questions about what, when, where, how much, and with whom the participants ate and drank. While most people estimated they made around 15 decisions a day, the study found that they actually made 219 decisions on average—around 200 more than they thought.

Continue reading…


CF Blog January 14

Partner Lottery WOD:

Rep Schemes: 100, 90, 80, 70, 60, 50, 40, 30, 20, 10

Movements: Ball Slams, Double Unders, Wall Balls, Box Jumps, Kettlebell Swings, Walking Lunges, Burpees, Pull-ups, Abmat Sit-ups, Push-ups

*the movements will be picked from a hat in a lottery style draft. The first movement picked will be 100 reps, the 2nd movement picked will be 90 reps and so on…

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

***

Our newest member is here!
Alessia Fiorentina-Lynn Bruno
Born 1/12/17
7lbs 8oz
21inches
Enjoy, Danny & Ashley Bruno

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CF Blog January 15

WOD:

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3 Rounds
500m Row
100m Waiter’s Walk (1.5/1)
100m Farmer’s Walk (1.5/1)
50 Double Unders
10 Dips

*waiter’s walk and farmer’s walk done with one kettlebell or dumbbell.


Bootcamp 1/16

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[hr]  Partners
800m run (400m relay style)
60 squats
50 push-ups
40 burpees
30 yard sales
40 burpees
50 push-ups
60 burpees
800m run (400m relay style)


Conditioning 1/16

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[hr] 5 renegade rows + 100 DUs + 10 renegade rows + 100 DUs + 15 renegade rows + 100 DUs + 20 renegade rows + 100 DUs
Cashout: 3×10 hollow rocks and back arches


CF Blog January 16

Strength:

IMG_1648

Barbell Walking Lunges
(Back Rack) 4 x 6 ea. leg

WOD:
3 Rounds
21 Wall Balls (20/14)
18 KB Swings (1.5/1)
15 Burpees
12 C2B Pull-ups

Core Cash Out:
2 Rounds
10 GHD Sit-ups
20 Paloff Press (10 ea. side)
30 Banded GMs
40 Flutter Kicks

***

Momma’s Quote of the Week: “The world is changed by your example, not your opinion.”–Paulo Coelho

***

The 2017 CrossFit Games Open Registration is LIVE!!!  Who’s in?

Register for The CrossFit Games Open here: https://games.crossfit.com/


Conditioning 1/17

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[hr] Tomorrow is this lady’s birthday, but since she won’t be here, we’ll be doing a workout in her honor today.

HAPPY BIRTHDAY, LYNN! We’ll call this one ‘Twenty-nine and on the climb’

1 rope climb
29 Step-ups (each leg)
29 Jumping Pull-Ups
29 KB Swings (55/35)
29 Calorie Row
29 Ring Rows
29 Sit-ups
29 DB Push Presses
29 Burpees
29 Wall Balls
29 Double-Unders (3x SU’s)
1 rope climb


CF Blog January 17

Strength:

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Bench Press 8 x 3
(70-80%)

WOD: EMOM 20
Min 1: 15/12 Calorie Row
Min 2: 30 Double Unders
Min 3: 15/12 Calorie Bike
Min 4: 20 Abmat Sit-ups

***

Great tips from CrossFit Invictus!  Check them out!

DO NOT SKIP YOUR SHOULDER WARM-UP! DO THIS INSTEAD
BLOG, CROSSFIT INVICTUS, MICHELE, REHAB & PREHAB, WARM-UPS

Written by Michele Vieux

It’s really easy to skip a warm-up on a because it’s “just shoulder press” and “we are starting light”. However I highly recommend that you DO warm-up by spending your time doing simple mobility and activation drills for the thoracic, shoulders and scaps to better prepare your body for this feat of brute strength.

Here’s a 10-minute warm-up you can do that only requires a roller or lacrosse ball:

  • 3-4 Minutes of foam rolling the lats and thoracic. Remember to roll in all directions – north, south, east and west, so that you are rolling both with the muscle fibers and against them. Check out this article, The Fuzz, to see what you are battling here. When you find a spot, rest on it to apply pressure while focusing on long and calm breathing to help release it. If you are an advanced roller, then use the peanut (double lacrosse ball) on your thoracic area with the focus of mobilizing the spaces between the vertebrae.
  • 15-20 Cat-Cow + 10 Posted Thoracic Twists per side. The cat-cow is a classic yoga move and a mobility drill that actually feels good! Since you are already down on all fours, might as well knock out some thoracic twists as well. Again – north, south, east, west movements. Here are the demos for these movements and more from Coach Holden’s T-Spine Mobility Tools.
    Wall Slides (or Floor Slides if you are really tight) x 10 @ 2020. These have been referred to as “the hardest exercise” ever by many and that is no joke, especially if you are maintaining virtuosity and tempo. Not only are these a great shoulder and scap exercise, they also force mobility work. Besides being the prescription for improvement, they are also the test as to how close you are to where you should be. You can’t overdo wall slides – the more the better!
  • Y’s, T’s and W’s x 5-10 in each position. These super simple drills can also be used as supplemental work after you train. Keep the reps low before training sessions so that you are activating and not actually fatiguing the scap muscles. Make sure that you are focusing on the muscles surrounding the inner and lower scaps and NOT the upper traps. If you find yourself shrugging your shoulders to your ears, eliminate or modify the movement that is causing this (likely the Y’s) until you are able to perform them without doing this. To modify, find a position with your arms that is somewhere between Y and T where you can still maintain control then work your way to Y over the course of weeks or even months. Check out these posts for instructions on how to perform Y’s, T’s and W’s.
  • 3-4 minutes on a gymnastics or Olympic lifting skill of your choice. Since you aren’t using your legs, why bother run or Assault Bike? Think about doing something to get your arms and shoulders moving a little more like that skill work you’ve been meaning to get to. If you need specific ideas or programming, check out Coach Travis’s new Invictus Gymnastics supplemental program for ALL ability levels!

Conditioning 1/18

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[hr] EMOM 24
Minute 1: 20 KB swings
Minute 2: 3 wall climbs
Minute 3: 30 plyo skier hops
Minute 4: 45 second plank


Bootcamp 1/18

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[hr] WoD 1: 3 Rounds (not for time): max bar rows + 3 inch worms + max incline push-ups + 6 deadbugs

WoD 2: 3 Rounds: 1 minute max rep air squat + 1 minute max wall jump + 1 minute plank

CF Blog January 18

Strength:

FullSizeRender

Deficit Deadlift (one plate)
3 x 3 @50%
3 x 3 @60%

WOD: Team Chief Ladder (Teams of 2)
AMRAP 20
For round 1 both partners will complete 3 Power Cleans (135/95), 6
Push-ups, and 9 Air Squats. The next round and each round after that, the
movement will go up by 1 rep each. So, for round two, each partner will
complete 4 Power Cleans (135/95), 7 Push-ups and 10 Air Squats and so on…

*Round 1: 3, 6, 9 completed by both partners
Round 2: 4, 7, 10…
Round 3: 5, 8, 11…
And so on…

***

A little teaser for you regarding the 2017 CrossFit Open:

Like last year, Ultimate will be running another CrossFit Open Intra-Gym Competition.

It will be organized a bit differently then last year (to minimize the chance of a super team) and will also be scored a bit differently.

More details to come…

A little bit about the Open Schedule this year:

17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open is LIVE!

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

Anyone aged 14 or older can compete in the Open. All you have to do is
sign up at Games.CrossFit.com and log your score each week. Workouts are
released on Thursdays at 5 p.m. PT, and athletes have four days to
complete the workout for the week and submit their score. Scores are due
before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit
affiliate with a judge, or film your effort from anywhere in the world and
submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the
prescribed workout. This option makes the all-inclusive event even more
accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of
competition: The Regionals and The Online Qualifier.


Conditioning 1/19

leaf

The change

Gaslighting

HUGE mistake

Flying car

Vampire bats

Three parent baby

Global implosion

Car births

Fat loss

[hr] 4 Rounds
200m run w/ slam ball
20 slam ball OHWL
20 slam ball situp
20 slam ball burpee


CF Blog January 19

Strength:

IMG_6921

Weighted Chin-ups 8 x 3

WOD:
Death by 10M

Cash Out:
Coach Led Group Stretch/Foam Roll

***

A little teaser for you regarding the 2017 CrossFit Open:

Like last year, Ultimate will be running another CrossFit Open Intra-Gym Competition.

It will be organized a bit differently then last year (to minimize the chance of a super team) and will also be scored a bit differently.

More details to come…

A little bit about the Open Schedule this year:

17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open is LIVE!

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

Anyone aged 14 or older can compete in the Open. All you have to do is
sign up at Games.CrossFit.com and log your score each week. Workouts are
released on Thursdays at 5 p.m. PT, and athletes have four days to
complete the workout for the week and submit their score. Scores are due
before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit
affiliate with a judge, or film your effort from anywhere in the world and
submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the
prescribed workout. This option makes the all-inclusive event even more
accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of
competition: The Regionals and The Online Qualifier.

***

fullsizerender-2


Bootcamp 1/20 – The Pit

img_8651
[hr] We’ll be in The Pit due to rain.

5 Rounds
500m row
20 OHWL
20 sit-ups with slam ball
20 slam balls

 


CF Blog January 20

Strength/Skill:

IMG_1685

Snatch Balance 1-1-1-1-1-1-1

WOD:
30-20-10
Alternating KB Snatches (1.5/1)
Calorie Row
Box Jumps (24/20)

***

Calling all Ultimate Athletes, a note from Michelle about the Festivus Games…for those interested in forming an Ultimate group, read on!!

From Michelle:

Here is some info I copied from the Festivus Games webpage. I also
included the web links. I registered, and I think Shay, Kerry and Katie
are as well. I am happy to help organize a group of UCF people to go if
they want to contact me.

The first Festivus competition was held on April 30th, 2011. The concept
was simple yet long overdue. Since novice and intermediates make up 95% of athletes it made sense to have a competition designed only for them.
Festivus Games was designed so it wouldn’t be necessary to scale the
events. No athlete, whether six months in or brand new, will need to scale
any of the events. The competition is about capacity more than a high
degree of skill.

On April 22nd, 2017, Novice, Intermediate and Masters athletes from across
the country and various parts of the world will compete, all on the same
day, in this one-day event.

General information:

https://festivusgames.com/

Register at Charlotte Crossfit (9535 Monroe Rd.)

Register here


CF Blog January 21

WOD: “Flying V”

IMG_1692

400m Run
25 T2B
400m Run
15 Front Squats (155/105)
400m Run
5 Rope Climbs
400m Run
15 Front Squats (155/105)
400m Run
25 T2B
400m Run

***

Calling all Ultimate Athletes, a note from Michelle about the Festivus Games…for those interested in forming an Ultimate group, read on!!

From Michelle:

Here is some info I copied from the Festivus Games webpage. I also
included the web links. I registered, and I think Shay, Kerry and Katie
are as well. I am happy to help organize a group of UCF people to go if
they want to contact me.

The first Festivus competition was held on April 30th, 2011. The concept
was simple yet long overdue. Since novice and intermediates make up 95% of athletes it made sense to have a competition designed only for them.
Festivus Games was designed so it wouldn’t be necessary to scale the
events. No athlete, whether six months in or brand new, will need to scale
any of the events. The competition is about capacity more than a high
degree of skill.

On April 22nd, 2017, Novice, Intermediate and Masters athletes from across
the country and various parts of the world will compete, all on the same
day, in this one-day event.

General information:

https://festivusgames.com/

Register at Charlotte Crossfit (9535 Monroe Rd.)

Register here


CF Blog January 22

EMOM 12:

photo-30

Odd Min: 45 Sec Max Calorie Bike
Even Min: 20 DB Push Presses (35/20)

Rest 3-5 minutes

20-18-16-14-12-10
Unbroken KB Swings (1.5/1)
30 Double Unders after each set of swings


Bootcamp 1/23 – The Metropolitan

IMG_8392

[hr]Hitting up The Metropolitan on Monday so we can do some serious stair runs. Meet in the parking deck outside of Trader Joe’s at 6am.

Stair Runs x 8 with rest between sets

30 Superman/30 Sit-ups/15 Burpees, then 20/20/10, 10/10/5


Conditioning – 1/23

IMG_8640
[hr] AMRAP 25
-12 KB step-ups (6 RT, 6LT)
– 6 burpees over KB
-12 sit-ups with medball toss toward wall
-24 double unders
-400m run


CF Blog January 23

Strength:

IMG_1707

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

WOD: “Fast and Heavy”
21 DB Thrusters (45/30)
400m Run
15 DB Thrusters (45/30)
400m Run
9 DB Thrusters (45/30)
400m Run

***

Momma’s Quote of the Week: “A mind is like a parachute, it doesn’t work if it is not open.”—Frank Zappa

***

A little teaser for you regarding the 2017 CrossFit Open:

Like last year, Ultimate will be running another CrossFit Open Intra-Gym Competition.

It will be organized a bit differently then last year (to minimize the chance of a super team) and will also be scored a bit differently.

More details to come…

A little bit about the Open Schedule this year:

17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open is LIVE!

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

Anyone aged 14 or older can compete in the Open. All you have to do is
sign up at Games.CrossFit.com and log your score each week. Workouts are
released on Thursdays at 5 p.m. PT, and athletes have four days to
complete the workout for the week and submit their score. Scores are due
before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit
affiliate with a judge, or film your effort from anywhere in the world and
submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the
prescribed workout. This option makes the all-inclusive event even more
accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of
competition: The Regionals and The Online Qualifier.

***

fullsizerender-2


Conditioning – 1/24

IMG_8622
[hr] 5 Rounds
10 ring rows
20 goblet squats
50 double unders
400m run


CF Blog January 24

Strength:

FullSizeRender

Deadlift
Warmup sets:
1×5 @50%
1×3 @60%
Working sets:
15×1 @70%

WOD: “Annie Goes Rock Climbing”
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

Cash Out:
2 rounds
25 Abmat Sit-ups
1 min Side Plank (L)
25 Banded GMs
1 min Side Plank (R)

***

Calling all Ultimate Athletes!  Two opportunities to get involved in some local events (The Festivus Games and the Spartan Sprint) with fellow Ultimate Athletes.  Check out the messages from Michelle and Nancy below:

From Michelle:

Here is some info I copied from the Festivus Games webpage. I also
included the web links. I registered, and I think Shay, Kerry and Katie
are as well. I am happy to help organize a group of UCF people to go if
they want to contact me.

The first Festivus competition was held on April 30th, 2011. The concept
was simple yet long overdue. Since novice and intermediates make up 95% of athletes it made sense to have a competition designed only for them.
Festivus Games was designed so it wouldn’t be necessary to scale the
events. No athlete, whether six months in or brand new, will need to scale
any of the events. The competition is about capacity more than a high
degree of skill.

On April 22nd, 2017, Novice, Intermediate and Masters athletes from across
the country and various parts of the world will compete, all on the same
day, in this one-day event.

General information:

https://festivusgames.com/

Register at Charlotte Crossfit (9535 Monroe Rd.)

 

***

From Nancy:

The details on Team Tuga (Spanish for Turtle).
The event is on Saturday April 8, I think we are in the 1:15 heat. The race is in Concord.
3-5 miles with 20 obstacles. The competitive and elite racers go in the morning.
We are going for fun, not to be competitive. Help each other over the obstacles, move from one to the next as quickly as possible (perhaps like a turtle).
Brandon Reese is the Team Captain. We may well have cool shirts made since he’s a graphic artist of renown.
And it is always good to check groupon or search for discounts online for sign ups. Sometimes you can save a few $$.

 


Bootcamp – 1/25

IMG_8366
[hr] Partner Medball WoD*

400m run + 100 sit-up toss to partner + 400m run + 100 squats + 400m run + 100 Russian Twists + 400m run
*one partner working at a time on squats, all movements with medball


Conditioning – 1/25

IMG_8352
[hr]  AMRAP 5 of 10 goblet squats and 10 burpees

—–REST 3 minutes—–
AMRAP 15 of 400m run + 20 ball slams + 20 abmat sit-ups

CF Blog January 25

Strength:

IMG_1736

Press
3 @65%
3 @75%
3 @80%

Partner WOD:
AMRAP 20
1000m Row
30 Burpee Jump Over (Partner in Plank)s
30 T2B
400m Run (together)

***

Announcing the 2017 CrossFit Games Open…Ultimate style!!

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

2017 Intra-Gym Open – Team Competition

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

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

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

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

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

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

Cost – $20

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

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

*Open to all current Ultimate CrossFit members

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

Schedule

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

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

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


Conditioning – 1/26

food

Post trust era

Sound smarter

Non-responders

Effective apologies

Natural highs

Apologize

New age of contempt

Ants

[hr]  EMOM 25 minutes
Minute 1: extreme jacks
Minute 2: plank
Minute 3: pull-ups
Minute 4: wall sits
Minute 5: sit-ups


CF Blog January 26

Strength:

#tbt
#tbt

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

WOD:
4 Rounds
5 Power Snatches (115/75)
10 Ring Dips
400m Run

***

News and Updates….

Coming soon to our gym – ice, cold KILL CLIFF!!!!  mmmm…Tasty!

More details to come 😉

*

Boxes for sale!!!  We have replaced our old, reliable boxes with new ones.  Woohoo!

If you’re interested in purchasing one of the old boxes, we are selling the 20″ and 24″ for $25 a piece.  Please email Mike if you’d like one – it will be first come, first serve.

***

Remember our friends modPALEO? Well they’ve changed their name to The Good Kitchen (@The Good Kitchen) spruced up their service with customizable subscriptions and more of the same great quality meals we’ve enjoyed for over 5 years. Use the code “ULTIMATECF” at checkout when you sign up to get your first 3 meals and a 16 oz. package of bone broth FREE! Shipping is always free.

thegoodkitchen.com


Bootcamp – 1/27

IMG_8221
[hr] 1000m run + 50 push-ups + 800m run + 75 squats + 400m run + 100 flutter kicks + 1000m run


CF Blog January 27

Strength:

IMG_1764

3 Position Clean
5×3 @40-70%

WOD: (from 1/4/11)
21-18-15-12-9
Box Jumps (30/24)
KB Swings (1.5/1)
Wall Balls (20/14)

***

Sorry folks, all boxes have been claimed!!!

***

“It’s all in the hips…” Fantastic read from T-Nation:

The Best Mobility Drill For Lifters & Athletes

Get Bigger Lifts With Looser Hips
by Grove Higgins, DC

Hips Don’t Lie
Take a look at any lifter from the side and you’ll notice something obvious: there’s a ton of muscle around the hips. The hip is one of the most mobile joints in the human body and it’s a crossroads of sorts for almost every movement the body makes.

Think about it. The only other joint in the body even close to the mobility of the hip is the shoulder, and it gets hurt all the time and can often end a lifting career altogether.

The hips are injured a lot less thanks mainly to the amount of muscle packed around these joints.

However, movement at the hips influences movement of the entire body, which means dysfunction at the hips can cause huge problems elsewhere. So if you’ve had hip-related issues, it may have been the source of other problems that cropped up.

Hips and Performance
Hip Muscles
Though the hips are super mobile, the joint itself is very stable. In fact, to dislocate the hip joint, it usually means breaking bone and tearing tons of soft tissue, which isn’t likely in those who aren’t receiving AARP magazines yet.

Almost every movement you do, from squats to lunges to pressing variations, involve the hips. To move any weight, you must push into the ground, and the ground pushes back, allowing you to generate the forces needed to create movement. Even while sitting the hips are active, just to a lesser extent.

So when your hips are tight or misaligned, it causes a cascade of dysfunction that drives any pain you experience, whether it’s in your knees, back, or even at the shoulders. At the minimum, hip issues will hold you back from your best lifts.

Think about your body’s physics. When you’re lifting anything in the vertical plane, squats to overhead press, you’re exerting a force equal to your body weight, the weight you’re moving, multiplied by the magnitude of the power you’re exerting. This is especially true for dynamic “sprint speed” lifts such as Olympic lifts and throwing kettlebells.

Literally, your feet are pressing ALL of that force into the ground. As the ground “pushes” back, the force is transmitted up through the feet, ankles, and knees, which is then transformed into force that can travel through the pelvis and into the spine.

Hips then become the interface for immense forces that are traveling through the body and influencing the performance of every movement you make while standing upright. So it’s no wonder that dysfunction in the hips can lead to disastrous consequences including back injury, knee degeneration, and rotator cuff failure.

Bottom line? You need to be concerned with your hip movement. Train it if you want longevity in your athletics, reduced risk of injury, and maximal strength. This is just the beginning of unlocking your potential.

Continue reading…


CF Blog January 28

WOD:

IMG_1776

“Wade”
5 Rounds
11 Dumbbell Snatches (45/30)
12 One Arm Dumbbell Thrusters (45/30)
11 Weighted Pull-ups (45/25)

***

This WOD is dedicated to Wade DeBruin who lost his fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. “Wade’s Army” is an organization that brings the fight against this form of deadly disease and remembers Wade DeBruin and his battle. “We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.” Their annual fundraiser is known as “Wade’s Day.”

***

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CF Blog January 29

WOD:

IMG_6922

3 Rounds
400m Medball Run (20/14)
15 Push-ups
30 Skier Hops
15 Abmat Sit-ups
30 Sledgehammer Strikes


Bootcamp Inside – 1/30

IMG_8363
[hr] WoD 1: AMRAP 10 – 20 extreme jacks + 20 boomerangs + 20 squats
WoD 2: EMOM 10 – 8 burpees
WoD 3: EMOM 10 – 15 sit-ups


Conditioning – 1/30

IMG_8639
[hr]  5 Rounds, 1 minute each
– burpees
– six inches
– bowler lunges
– bicycles
– rest


CF Blog January 30

Strength:

IMG_1795

Front Squat 3×5 @80% of your Back Squat weight from last week

WOD:
AMRAP 12
30 Double Unders
5 Power Cleans (135/95)
10 T2B
15 Wall Balls (20/14)

Cash Out:
3 Rounds
10 Back Extensions
25 Abmat Sit-ups
20 Paloff Presses (10 ea. side)
40 Flutter Kicks

***

Momma’s Quote of the Week: “The victory of success is half won when one gains the habit of setting and achieving goals.”—Og Mandino

***

Food for thought from Curiosity.com:

Soreness Doesn’t Equal A Good Workout, And Feeling Good Doesn’t Mean You’re A Slacker

A friend is visiting from out of town and suggests the two of you go hiking. You haven’t hiked in years, but it sounds like fun, so you go for a five-miler along the trails of a local forest preserve. The next morning, you wake up—and you can’t move. Wow, that hike didn’t seem that tough, but it must have been a better workout than you thought! We hate to break it to you, but no: pain does not equal gain, and soreness does not mean you got a good workout. The good news? The reverse is also true.

Why Do My Muscles Get Sore?
Not because they’re growing, that’s for sure. The technical term for that sore feeling is delayed onset muscle soreness (DOMS), which generally rears its ugly head 24–72 hours after a workout. Though we still don’t totally understand what causes it, it’s most likely because exercise causes microscopic tears in your muscles, which cause inflammation and a heightened sensation of pain. (By the way, it’s not because of a buildup of lactic acid. That theory has long been debunked.) Most exercises can result in DOMS, but the biggest culprit is anything that requires eccentric contraction—that is, the lengthening phase of a movement, like when you lower a weight or run down a hill. Another big cause is simply doing an exercise you’re not used to doing, like starting a new workout program or going on a five mile hike with no experience.

Here’s the thing: inflammation around those microscopic tears are one sign that muscles are rebuilding themselves and getting stronger. Doesn’t that mean that soreness does equal muscle growth? Not necessarily, for two reasons: muscle damage isn’t the only way that muscles grow, and DOMS isn’t even a very good indicator of muscle damage anyway. A paper in Strength and Conditioning Journal pointed out that study subjects who performed different kinds of eccentric exercises they weren’t used to experienced DOMS afterward even though there wasn’t evidence of muscle damage. (Talk about adding insult to injury).

The Repeated Bout Effect (A.K.A. The Good News)
Here’s what should make you pause: the more you do an exercise, the less sore you feel afterward. If soreness meant muscle growth, wouldn’t that mean that you’d get all the benefits of an exercise the first few times you do it? In that case, why would bodybuilders continue to bench press and marathoners continue to run? No, the reason you don’t get as sore the more you do an exercise is the repeated bout effect: an adaptation your body makes after the very first workout to make sure that your muscles aren’t as damaged the next time. (And as we’ve already learned, damage isn’t the only path to a stronger muscle).

Read full article here


Conditioning – 1/31

IMG_8375
[hr] 1000m row
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Pull-ups
1000m row


CF Blog January 31

Strength:
Push Press 3RM, then 1 x Max Reps @80% of 3RM

WOD:
5 Rounds
500m Row
200m Farmer’s Walk (1.5/1)
50m Waiter’s Walk R (1.5/1)
50m Waiter’s Walk L (1.5/1)

*Farmer’s Walk 2 KBs, Waiter’s Walk 1 KB

Cash Out:
2-3 Rounds (practice)
Max Effort Handstand Hold

***

Heeeeeeeyyy ladies!!!  New Sweatshirts are in and they’re awesome!!!  Come grab one while they’re in stock – $45!
IMG_1804

 

And coming this week…just in time for the Open 😉

IMG_3240


Bootcamp – 2/1

IMG_8183
[hr]  5 Rounds, 40 sec on/20 sec off
– incline wide arm push-ups
– hip thrusters
– yard sales
– bowler lunges
– dips

Plank Challenge: Max effort forearm plank


Conditioning – 2/1

IMG_8264
[hr] Forties
-wall balls
-plyo push-ups
-DB deadlifts
-calories on rower
-pull-ups
-jumping lunges
-DB presses
-double unders
-burpees


CF Blog February 1

It’s Bring a Buddy Day!!!

Strength:
Deficit Deadlift (one plate)
2×3 @50%
2×3 @60%
2×3 @65%

Team WOD:
Teams of 3
AMRAP 24
7 KB Swings (2/1.5)
7 Box Jumps (24/20)
40m Shuttle Sprint*
7 Burpees
40m Shuttle Sprint*

*alternate rounds with one person working at a time. So partner one will
complete one full round, then partner two, then partner 3.

*shuttle sprints – 10m down and back.

*

Welcome to the world, sweet Avayah Mae Grothe!
FullSizeRender

***

Supporting the Grothe Family

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

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

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

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

Ways you can help:

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

***

Come out Saturday and support Dalissia and Nick’s awesome Chili-Cookoff Fundraiser that they set up to support those affected by the hurricanes in Haiti:
fullsizerender-2