BC 8/1

8/1… WoD: “The 10s” 10 Broad Jumps + 10 Yard Sales + 10 Mountain Climbers + 10 Extreme Jacks + Backwards Jog to start line.


CF Blog 7/2

Strength:

Back Squat 3-3-3-3-3

WOD:

AMRAP 7

7 Dynamic Push-ups (fat 45# plate or slam ball)

21 KB Swings (1.5/1)

42 Double Unders

“Ari”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Keep away from small people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”–Mark Twain  

 

PUSH-UP CHALLENGE DAY 93

 

 

 

 

 

 

 

 

 

 

 

Mark your calendars!!!  *Saturday, July 21 – the First Annual Ultimate Crossfit Team Throwdown & Summer Bash!!!*

On July 21st, UCF will be hosting its first members-only team competition. Each team will consist of 4 people – 2 males, 2 females.  There will be 3 Team WODS and each member will participate in two of the events. All of the movements and weights will be scalable, so don’t shy away from this opportunity to have some fun and compete with, and against, your friends!!!

If you’re interested in participating, please email Liz (liznaum@gmail.com) the 4 members of your team along with your team name so that we can start assigning heats.  *Uniforms/costumes are encouraged*

….and plan to stick around after the competition for a good, old-fashioned summer party!!  (Just no drinking until you finish the workout)

**Guys if you are on the fence about signing up for this competition I encourage you to do so. This will in no way shape or form be a traditional competitive competition. This will be a laugh till you pee your pants type of event. Sign up, wear costumes and be prepared to have the time of your life**


CF WOD 7/2

Strength:

Back Squat 3-3-3-3-3

WOD:

AMRAP 7

7 Dynamic Push-ups (fat 45# plate or slam ball)

21 KB Swings (1.5/1)

42 Double Unders


7.2.12

 

Meet at the AG track at 6:30!!

I will update blog with any weather-related changes!

Tabata – 3 sets of

:30/:30 off x 8

Rest

 


Alright. I’m issuing a challenge. But I’m going to leave that challenge open-ended. I’m going to let you adapt the challenge as you see fit. How it applies to you, specifically.

The challenge: Step up your game.

What does that mean? Again, that’s the part that’s up to you. Push yourself harder when running, or just in general with each workout. Find a specific goal to push yourself toward like signing up for a 5k and completing under a certain time. Or, being able to do 60 push ups without breaking. Not coming as often as you should? Come more often. Simple as that. Give yourself a goal of making it all 5 days this week. Then next week. And the next. You only get better when you push yourself. And you can only do that when you show up.

Yes, it’s hot. Go to bed early. Eat well. Hydrate. Come to the park ready to work. Shake out the cobwebs and let’s do this!

Think about this a bit today and tomorrow. On Wednesday, we’re all going to post in the comments section of Wednesday’s blog what we’re going to do to step up our game. Then, in Week 4, we’re going to look back on those comments and see what we’ve actually done to improve ourselves.

Dig it? July is the month to kick it up a notch. I hope you’re ready.

See you Tuesday.

7/2… SPEED: Prowler 2-2-2-2-2. WoD: 5 Pull Ups + 10 Push Ups + 15 KB Swings + 20 Box Jumps.

Push Ups: 93 (gettin’ close…).


BC 7/2

SPEED: Prowler 2-2-2-2-2. WoD: 5 Pull Ups + 10 Push Ups + 15 KB Swings + 20 Box Jumps.


CF Blog 7/3

Strength:

Push Press 2-2-2-2-2

WOD:

“Christine”

3 Rounds

500m Row

12 Body Weight Deadlifts

21 Box Jumps 20″

CORE:

3 x 10 unbroken toes 2 bar

“Chara”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 94 – a head’s up for folks in the push-up challenge. If you plan on coming to the workout on Wednesday you might want to take today off from doing push-ups.

 

 

 

 

 

 

 GYM HOURS FOR THE 4TH OF JULY:

830 and 10am classes only

The rest of the week is business as usual

 

DON’T AVOID THE SUCK

by Lisbeth Darsh @ crossfitlisbeth.com

You can’t avoid the suck.You want to think you can. You want to think there are ways and methods and things and products that can help you avoid the suck and just get all the good stuff in life — like picking the good caramels in a box of chocolates and leaving those ones with the weird pink fluffy inside stuff for Grandma.

But life doesn’t work that way. And CrossFit gyms don’t work that way.

Regular gyms and “fitness” magazines will tell you that you can avoid the suck — do it in fewer days, fewer hours, less pain. “Success in 3 easy steps!” “Success in 30 days!” They think you’re stupid and weak. CrossFitters don’t. We know better.

We know life is hard. We know that you have to work repeatedly — and really hard — for whatever you want … and that you won’t always get it. That’s part of the suck. But we also know that it’s all worth trying for, and that if you really try — put your heart and your body and your soul on the line — that you’ll get … something. It might not always be what you were aiming for: it might be less, but in that less it might be more.

Huh?

Think of it this way: Ever lose at something? Think you’re going to come in first and you come in fifth? Or last? Ever learn a shitton from that performance? Yup. You came up with less, but you got more. Ever suffer through “Murph” with twenty or fifty of your buddies in 95 degree heat? Your time sucked, right? But the experience? It was so much more than the time on the clock.

What you set your sights on is not always what you get. Sometimes you go through the suck and the prize at the end is totally and wholly different than whatever you had your eye on. That’s okay.

Suckage always teaches a lesson. You just got to learn to look for it.

So, stop trying to avoid the suck. The good stuff is on the other side of it.


CF WOD 7/3

Strength:

Push Press 2-2-2-2-2

WOD:

“Christine”

3 Rounds

500m Row

12 Body Weight Deadlifts

21 Box Jumps 20″

CORE:

3 x 10 unbroken toes 2 bar


See yesterday’s post.

There will be 5:30 and 6:30 classes July 4th. No 9 AM class.

7/3… Every minute on-the-minute for 15 minutes complete 40m Shuttle Run + 5 Yard Sales + 3 Burpees.

Push Ups: 94.


BC 7/2

7/3… Every minute on-the-minute for 15 minutes complete 40m Shuttle Run + 5 Yard Sales + 3 Burpees.


THURSDAY 7.5.12

Just a reminder that Endurance classes will now be on Monday and Thursday nights. So if you show up tomorrow at the track at 6:30, you might just be watching the firework show.

However, we have a different, but FUN WOD planned for Thursday instead!

AG TRACK at 6:30 PM THURSDAY night

200 meter BURPEE BROAD JUMP

Rest 5 minutes

100 meter BURPEE BROAD JUMP

Why aren’t we running? The explosiveness of the movement will make you a more powerful runner, enhance your cardiovascular system, AND challenge you mentally. Show up and work hard and you will be rewarded in your running game.

 


CF Blog 7/4

WOD:

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

 

 

 

 

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

PUSH-UP CHALLENGE DAY 95

 

 

 

 

 

 

Ultimate Crossfit would like to wish everyone a safe and happy 4th of July!!!

Class Schedule for today:

830 and 10am classes only


CF WOD 7/4

WOD:

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Alright. You had a couple days to think about it. We’re gonna Step up your game. What does that mean to you? Thanks for the emails on how you plan on kicking it up a notch. If you emailed already, take it one step further and list your plan/goal below in the comments section. That way we can all help you and push you.

Enjoy your day off, if you have the day off. Celebrate our Freedom. Honor those who provide that Freedom. And be safe.

7/4… “July 4, 1776” – 4x 7 min AMRAPs of 17 exercise-of-your-choice + 76 Jump Ropes.

Push Ups: 95.


BC 7/4

7/4… “July 4, 1776” – 4x 7 min AMRAPs of 17 exercise-of-your-choice + 76 Jump Ropes.


CF Blog 7/5

Skill/Strength:

Goat Work – pick a skill or strength movement that you need to work on

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

Cool Down/Recovery:

1.5k Row – not max effort, smooth and steady

then foam roll

“Pete and Deborah”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 96

 

 

 

 

 

 

 

 

JUST LOVE THE BLEEP OUT OF IT by Danette “Dizzle” Rivera

from breakingmuscle.com

Last week, I wrote an update on Facebook announcing I had reached my two year CrossFit anniversary, or CrossFitersary. I reminisced about my first WOD, which was a Tabata deadlift at seventy-five pounds – bless my heart – after which we did a workout called “Cardio Gone Bad.” Gasp. A lot of my friends “liked” the post and congratulated me. One friend, who admittedly I don’t know very well, wrote, “Dang, you sure love CrossFit.” For a nanosecond I was a little embarrassed by the comment because it put an overly bright and exposing spotlight on something I spend a lot of time doing. Like having a passion is a problem.

We seem to be a culture that is defined by its consummate coolness. If we get too excited about something, spend a lot of time doing it (especially if we’re not getting paid to do so), speak a lot about it, or are just genuinely fired up about something then we’re freaks, fanatics, in a cult, drank the Kool-Aid, etc. We should be embarrassed if something revs our engines, and we get to hear comments like, “Boy, you sure do love fill-in-the-blank, huh?” Which I guess really means, “Tone it down, will ya?”

It took me a long time to sort out that which I am passionate about. I grappled for so long with guilt about any time spent on passions outside of my family and work. Almost every parent I know goes through this. And if it’s taken me this long to let myself enjoy the things I truly enjoy, then it seems kind of ridiculous to feel embarrassed about being so into it.

So, I’m just gonna love the f*ck out of it.

I’m gonna love the f*ck out of CrossFit and everything else I put a hundred percent into. Really, what’s the point if we don’t? Once I began living my life this way, it was like I unclogged the storm drains. Every experience heightened. Everything seemed more fun. The returns have been a hundred fold. The smallest progress feels like a million bucks. Every moment is not the road to something great; every moment is it.

I don’t consider myself a materialist person, but I say the same about material objects. For me, there are a few sentimental objects that I love, some obscure, none of high value. My bike is probably my favorite “thing.” I spent a lot of time getting that bike how I love it. I decorated it for God’s sake. And every ride I take on it is the best. I’d be sad if it was stolen tomorrow, but at least I’ve enjoyed the hell out of it every minute I was on it.

A friend of mine once expressed her remorse for leasing a new Mercedes, a sparkly burgundy convertible. “I shouldn’t have gotten it,” she sighed. We were sitting in the pristine grey-white seats surrounded by dark, glassy, wood panels. Everything on the dashboard glowed blue. She knew I am not a car person, especially an expensive car person, and her face was weighted with guilt, though underneath I knew she wanted to be excited about the car. “Listen,” I said. “You worked hard for this car, right?” She nodded. “And you got it because you wanted it. So just love the f*ck out of it.” Her eyebrows rose. “Seriously,” I said. “Why not just enjoy the f*ck out of it while you have it?”

I know that’s not the answer she was expecting from me, but if you think about it, everything is temporary. Material things are easily lost or stolen or destroyed. This moment is also temporary, even this life. It all has to be cherished and enjoyed right now.

This is not to say I love everything. In fact, the philosophy of Loving the F*ck Out of Something has narrowed down the field of what I bring into my life. It’s a simplifier and heightener all at once. And it turns out what I really and truly love is way, way less than what I kind of like. Why just simply like every meal I eat? If I love it, then I’m usually eating quality, fresh food that tastes amazing and makes me feel my best. I don’t have time for crap. Or if I’m going to eat some crap, it better be some amazing crap. In fact, why buy anything I don’t love? This truly has cut down on impulsive, meaningless purchases. Even my daughters now shop by this discriminately rule of thumb: Don’t buy it if you don’t love it.

Buddhists believe attachment to things brings suffering. I can’t argue that. It would sting if my bike really did disappear or if CrossFit was taken away tomorrow. But being consciously aware of what I love has helped me be fully engaged and thankful for what’s here right now. It has giving me a freedom to be braver, take more risks, and completely dive into what I love and enjoy it deeper than I ever had while staying cool and wading through a shallow pool of disconnect. So, I’m just gonna keep loving the f*ck out of it.

What do you love the f*ck out of?


CF WOD 7/5

Skill/Strength:

Goat Work – pick a skill or strength movement that you need to work on

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

Cool Down/Recovery:

1.5k Row – not max effort, smooth and steady

then foam roll


Random Notes, back at ya.

Oscar Pistorius qualifies for Olympics in both Individual 400m and 4x400m Relay. As an amputee.

Is a calorie really just a calorie? What makes us fat.

The Greatest Athlete Ever. Kelly Slater?

The Modern Men’s Patry? K. Mantry.

Why women still can’t have it all.

Can’t wait for this album.

“I’m too busy.” Stop saying this, y’all. It’s a trap!

Do you have a personal brand? The 2 things you need for a personal brand.

Marketing speak that applies to other aspects of life. I dig it.

Interesting site. For instance.

7/5… AMDAP16 of 200m Run + 10 Lunges with 1 min Rest. Core Work.

Push Ups: 96.


BC 7/5

7/5… AMDAP16 of 200m Run + 10 Lunges with 1 min Rest. Core Work.


FAILURE
by Eric Carpenter

The thing I remember the most was the long silence. From the time the barbell came off the ground I heard nothing. I felt my knees sweep back and the bar come back to me. My chest was up, my hips exploded, huge pull, and I snapped under the bar. After that I have no idea what happened. My next recollection and the thing that haunted me for a solid year was the sound of those weights crashing down. It was as if someone had hit the mute button and then cranked up the volume before turning the sound back on. This was my first international weightlifting competition. It was the first time my family had come to see me lift. Ultimate CrossFit had even given me a nice send off on the blog (‘cause that’s how my gym rolls). And I had failed. To put a finer point on it, I did not just miss a lift. I was out of the competition. If you are not familiar with the rules of Olympic Weightlifting, you get three attempts at both the snatch and the clean and jerk. Miss all three attempts of either lift and you have done what weightlifters affectionately call “bombing out”. Your score is zero.

After the sting had worn off I spent a lot time thinking and reading about failure. What is it? How should I respond to it? I am blessed to be a part of a community that deals with this on a daily basis. I have been so inspired by those around me that I actually came to see what happened as a positive. Failure, it turns out, is a great gift that teaches us many things. Failure defines the edge of our current abilities. Failure allows for breakthrough discoveries. Failure builds resilience in a life that promises to sometimes be unpredictable and inhospitable.

Don’t get me wrong. Failure sucks. I much prefer success. Success and breaking through barriers is the sweet reward. But even success itself and the ceilings we constantly strive to overcome cannot take place without failure. As the often used expression goes “Until you go too far you don’t know how far you can go”. You know what your PR actually is? It’s one incremental weight below failure. Without failure it’s not a PR, its just a lift (or a race time, or a job interview or a home improvement project, etc.). Donny Shankle speaks brilliantly about this in a recent interview (pick it up about 27 min mark here) in discussing the “value of the miss”. He knows that he will need to make as many as 40 legitimate all out attempts at certain weights before he can go to the next level. It stings every time, but it’s the price of continuous improvement. Donny has become one of the best weightlifters in the world by being intimately familiar with both his best successful lifts and his attempts. The trick is to let failure define the edge of where you are and not where you can go or who you are.

Many great new finds in life are the result of being open to failure. My daughter rolls her eyes every time I announce that I will be attempting a new “short cut” as it usually leads to a longer commute. But sometimes we do find new routes. Or even better, a Shake Shop we didn’t know about. As athletes there are often more ways than one to get from “A” to “B”. When you fail repeatedly you find new ways, new approaches, new cues that help you or another athlete. There are things you can tell yourself to make your body move or grow stronger the way you need it to. When you do something you have done before, there is benefit. You are making that action more consistent and therefore more repeatable. This is necessary. But you are not actually learning anything new. You knew the outcome before you started. If you really want to learn something, you have to make mistakes. You have to fail.

Not everyone responds to failure in a positive way and none of us respond well all the time. Especially when the failure is the result of our own lack of discipline. But people of character will find way to turn failure into motivation. I tell the story often of Ultimate CrossFit member and coach Boone Duwel. Two years ago Boone participated in the first Crossfit Open. I was his judge for one of the events that had a heavy clean as one of the movements. The weight was way above Boone’s PR. But he showed up in front of everyone and tried. He failed. He tried again. He failed. He tried and tried until the allowable time ran out. If he did not execute at least one he was out. His goal had been to finish each event. He came in the next day and tried it again, and again, and again. He failed each time. I was his judge for his last attempt. When the time ran out I expected a slew of profanity at HQ, at the gym, at the movement, at me. I honestly thought he might even quit the gym. He wanted it so badly. However, his reaction was nothing like this. Boone literally got up off the floor and smiled at me. He just said “Well, I’m just going to have to get stronger for next year”. I stood there in total disbelief. This guy just got his teeth kicked in and he did it in public. But that is his character. He has learned one of failure’s most valuable lessons. Resilience. It’s an incredible gift and one of the biggest assets you can have in life. Force it on your children, your athletes and yourself. Who do you think is more respected at the gym, Boone Duwel or the guy with the heaviest clean? Your character will be defined by your reaction to failure and not in the failure itself.

This past June I walked back out onto the platform at the Masters Pan American Championships. The ghost of the bombing at 84 kgs was just about to get the boot. I was crazy nervous standing over that first lift. For a split second I questioned whether the decision to open at 85 kgs had been the proper motivation or arrogance. But I knew I had done everything I needed to do to make this happen. Lots of missed lifts were about to pay off. I had the jitters, but I had prepared. The bar came off the floor just like before and again I heard the weights come crashing down. But this time they came down from the finish position. Three white flags. A beautiful site. Now it’s time for new goals. Now it’s time to fail.

Success.

CF Blog 7/6

Strength:

Snatch 1-1-1-1-1-1-1

WOD:

On-the-minute for 10 minutes

100m Shuttle Run (50m down and back)

15 Ball Slams

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 97

 

 

 

 

 

 

 

 

 

 

 

 

The MDUSA Tryout event will be held at UCF Saturday. Women lift at 10 and guys lift at 1. They are competing for training spots on the Olympic Development Team at MDUSA in Fort Mill. Come out and see some fantastic Olympic lifting. **Classes for the Day will be held in the Pit or outside in the parking lot.**


CF WOD 7/6

Strength:

Snatch 1-1-1-1-1-1-1

WOD:

On-the-minute for 10 minutes

100m Shuttle Run (50m down and back)

15 Ball Slams


Great, great job this morning on a tough workout. I leave you this week with one video.

The above is an ESPN piece on Kyle Maynard.

7/6… BC “Chelsea” – each minute on the minute perform 5 push ups + 10 sit ups + 15 squats for a total of 20 minutes. Finish with 5 Hill Sprints.

Push Ups: 98


BC 7/6

7/6… BC “Chelsea” – each minute on the minute perform 5 push ups + 10 sit ups + 15 squats for a total of 20 minutes. Finish with 5 Hill Sprints.


Honor the 31.  Support the 1000s.

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

The WOD
31 Heroes 2012 – August 4, 2012 at a Ultimate Crossfit. We will run this as our Workout for the Day at each regular Saturday Class.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

UCF Members Register here.

Find out more info on the 31 Heroes site.


CF Blog 7/7

WOD:

800m Run

15 Pull-ups

15 Slam Balls (30/20)

15 Burpees

30 Wall Balls (20/14)

30 Abmat Sit-ups

30 Overhead Walking Lunges (45/25)

400m Run

30 Pull-ups

30 Slam Balls (30/20)

30 Burpees

15 Wall Balls (20/14)

15 Abmat Sit-ups

15 Overhead Walking Lunges (45/25)

800m Run

“Push-up Challenge Tees are in!”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 98

 

 

 

 

 

 

 

 

 

 

The MDUSA Tryout event will be held at UCF Saturday. Women lift at 10 and guys lift at 1. They are competing for training spots on the Olympic Development Team at MDUSA in Fort Mill. Come out and see some fantastic Olympic lifting.

**Classes for the Day will be held in the Pit or outside in the parking lot.**


CF WOD 7/7

WOD:

800m Run

15 Pull-ups

15 Slam Balls (30/20)

15 Burpees

30 Wall Balls (20/14)

30 Abmat Sit-ups

30 Overhead Walking Lunges (45/25)

400m Run

30 Pull-ups

30 Slam Balls (30/20)

30 Burpees

15 Wall Balls (20/14)

15 Abmat Sit-ups

15 Overhead Walking Lunges (45/25)

800m Run


CF Blog 7/8

WOD:

“My Buddy and Me” (teams of 2)

1500m Row (switching every 250m)

50 Power Cleans (135/95)

100 Abmat Sit-ups

150 KB Swings (1.5/1)

800m Med Ball Run (20/14)

Core:

Partner Abs

25 (each) Med Ball Throw Sit-ups

25 (each) Seated back-to-back Med Ball Twist Pass

25 (each) Leg Throws

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 99


CF WOD 7/8

WOD:

“My Buddy and Me” (teams of 2)

1500m Row (switching every 250m)

50 Power Cleans (135/95)

100 Abmat Sit-ups

150 KB Swings (1.5/1)

800m Med Ball Run (20/14)

Core:

Partner Abs

25 (each) Med Ball Throw Sit-ups

25 (each) Seated back-to-back Med Ball Twist Pass

25 (each) Leg Throws

 


7.9.12

Sherra and Pat, Endurance regulars who work hard every time.

Monday night, AG Track at 6:30 PM

FORM DRILLS

HILL REPEATS

:20 on/:40 off x 8

Rest 5

:20 on/:40 off x 8

 


CF Blog 7/9

Skill:

Muscle-ups

WOD:

“Spartan Warrior”

10-8-6-4-2

Muscle-ups

Squat Cleans (175/125)

HSPU

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Will you look back on life and say, “I wish I had,” or “I’m glad I did”?”–Zig Ziglar

 

PUSH-UP CHALLENGE DAY 100!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

 

 

 

 

 

 

 

RIPPED by Coach Bill Davis

Lately I have started to see a lot of tape around the gym. We did Murph on July 4th and we used 6 roles of tape for 2 classes. Wow, that’s crazy. Let’s discuss why we have decided to tape our hands anytime the words PULL UPS end up on the WOD board.

Crossfit Quiz: When should you use tape?

1.  I don’t want to rip

2.  It helps me grip the bar (and I don’t want to rip)

3.  It makes me look really cool

4.  I have a really bad rip and I can’t wait for it to heal

Answer: NONE OF THE ABOVE!

Ripping our hands is not normal; it’s not a rite of passage for crossfitters or a way to get your co-workers to talk to you about how many pull-ups you did. Ripping is a sign that you are not taking care of your hands before, after and during the workout.

OK let me get on my soapbox; the last time I ripped my hands (a year and a half ago) I was out for a few days and it ticked me off. After that I wanted to prevent it from ever happening again. I started to stalk people and talk to them about ripping and what they knew. Here are a few examples of what I have learned.

Callus Up

Essentially, calluses are a thicker, stronger and tougher layer of skin the body develops to deal with friction and heat. Calluses are proof of hard work in addition to being a layer of protection. Toughening your hands by building up calluses is all part of the rip prevention process.

Callus Care

Once you build calluses, however, you need to maintain and care for them. Very thick calluses can lead to very thick rips. Calluses that have edges that stick up can catch on the bar and rip. So calluses must be filed, shaved or cut down and have the edges smoothed to help protect from rips, but they should not be filed down too far as this will irritate the skin and not leave enough protection against rips. There are a number of tools that can be used but my favorite is a pumice stone. It is almost impossible to cut a callus too much with a pumice stone and it can be used on the whole hand (and foot) to smooth out the skin.

Get a Grip

In short, it comes down to how you grip the bar (less palm on the bar, the better).  “When doing pull-ups, keep your metacarpals in line with your proximal phalanges; i.e., your hand bones and the first bones in your fingers. This sucks because it’s harder to do pull-ups with your center of gravity an inch lower, and it takes more finger/ forearm strength. The first week or two or five, you might have to go back to using a band sometimes, or doing jumping pull-ups on a box, or using an easier band.” Stolen from Pär Larsson (Crossfit SoCal)

Chalk Up

I use chalk for everything. I found myself chalking up the other day and realized I was coaching the WOD not getting ready to do it. Chalk can be your best friend or worst enemy. Chalk is intended to keep the hands dry and reduce the friction between the skin and the bar. A thin layer of chalk, just enough to dry your palms, helps prevent your palms from ripping. Too much chalk will actually cause a rip by caking on the bar or kettle bell. The chalk should stay in the bucket, no LeBron clapping, blowing or throwing. And please stop writing on the floors and walls with it. It’s for your hands, that’s it.

OK so it happened, you ripped your hand. Here’s what you can do.

  1. Stop what caused the rip! Yes you will be able to Crossfit another day but the worse you make it the longer it will be until you can get back to the bar. You can switch from kipping to dead hang pull ups and still continue but be careful not to do more harm.
  2. Immediately tear the loose skin off if possible. If you can’t tear it clip it with nail clipper.
  3. Wash with warm water and soap
  4. Apply Neosporin and cover with a bandage or tape.
  5. Keep the area moist with Neosporin and change bandage often

 

Training with a rip

The accompanying photos show how gymnasts tape their hands the day after they rip so they can keep training.

  1. Tear off a 14-inch length of 1½-inch athletic tape.
  2. Split the strip of tape lengthwise from one end to about the midpoint.
  3. Place the tape on the hand with the solid half directly over the rip on the palm and with the start of the split right at the base of the finger. Press the tape down against the skin, starting from the inside of the wrist all the way to the split tape on the back of the hand and the top of the wrist. You can add a second layer of this tape grip on top of the first one for additional protection.
  4. Use some more tape around the wrist to wrap the loose ends of the tape grip. This will “lock in” the tape grip covering the rip, and keep it from moving and coming off the hand. You only need to wrap around the wrist twice. The first time around is to hold the tape grip down, and the second time around, you can tuck in the loose extra ends of the tape grip back over the taped wrist and then tape over those extra ends. When the grip is complete, the hand should be able to open completely

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 7/9

Skill:

Muscle-ups

WOD:

“Spartan Warrior”

10-8-6-4-2

Muscle-ups

Squat Cleans (175/125)

HSPU


Congratulations to all those completing the Push Up Challenge today. That’s a LOT of Push Ups (5,050 to be exact). Great job! I’ll be bringing T-Shirts for all who signed up for the Push Up Challenge in the next couple of days.

Now, about that push up…

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

“You are just using your own body and your body’s weight,” said Steven G. Estes, a physical education professor and dean of the college of professional studies at Missouri Western State University. “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simplest, fastest way to do it.”

…read the entire article from the NY Times.

**Better yet, take the Push Up Test.**

7/9… “Ab Wheel”

PUSH UPS: 100!!


BC 7/9

7/9… “Ab Wheel”


CF Blog 7/10

WOD:

Run 1600m

rest 3 min

Run 1200m

rest 2 min

Run 800m

rest 1 min

Run 400m

“Rob”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


CF WOD 7/10

WOD:

Run 1600m

rest 3 min

Run 1200m

rest 2 min

Run 800m

rest 1 min

Run 400m


You’re invited. To a Party. The Ultimate CrossFit Summer Party.

When: Saturday, Jul 21, 2012 at 3:00 PM
Where: Ultimate CrossFit.

Bring your party pants, something to share, and your appetite! We will have some fun and games and an ol’ fashioned pig pick!!

Warning: It may get rowdy.

6/10… STRENGTH: Turkish Get Up 3-3-3. WoD: 4 Rounds of 1 minute at each station for max reps of Ring Rows. Renegade Rows. KB Swings. Plank. 5th minute is rest.

Push Ups: 0.


BC 6/10

6/10… STRENGTH: Turkish Get Up 3-3-3. WoD: 4 Rounds of 1 minute at each station for max reps of Ring Rows. Renegade Rows. KB Swings. Plank. 5th minute is rest.


CF WOD 7/11

Strength:

Back Squat 5-5-5

WOD:

“Tabata”

Row (calories)

rest 1 min

KB Swings (1.5/1)

rest 1 min

Abmat Sit-ups

rest 1 min

Pull-ups

rest 1 min

Air Squats

*the tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. tabata score is the least number of reps performed in any of the 8 intervals.


CF Blog 7/11

Strength:

Back Squat 5-5-5

WOD:

“Tabata”

Row (calories)

rest 1 min

KB Swings (1.5/1)

rest 1 min

Abmat Sit-ups

rest 1 min

Pull-ups

rest 1 min

Air Squats

*the tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. tabata score is the least number of reps performed in any of the 8 intervals.

“Heather”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mark your calendars!!!  *Saturday, July 21 – the First Annual Ultimate Crossfit Team Throwdown & Summer Bash!!!*

On July 21st, UCF will be hosting its first members-only team competition. Each team will consist of 4 people – 2 males, 2 females.  There will be 3 Team WODS and each member will participate in two of the events. All of the movements and weights will be scalable, so don’t shy away from this opportunity to have some fun and compete with, and against, your friends!!!

If you’re interested in participating, please email Liz (liznaum@gmail.com) the 4 members of your team along with your team name so that we can start assigning heats.  *Uniforms/costumes are HIGHLY encouraged*

….and plan to stick around after the competition for a good, old-fashioned summer party!!  (Just no drinking until you finish the workout)

If you are on the fence about competing just hop over that bad boy and sign up. There is no pressure in signing up for this competition. It is going to be a great time and not only fun to participate in but silly and fun as hell to watch!!! 🙂

*There is a hula hoop in one of the Wods – that’s right I said it, Hula Hoop*


Interval Training vs. Traditional Cardio for Belly Fat

Traditionally, continuous, moderate-intensity cardio — such as walking, running, cycling and swimming — were thought to be the most effective modes for you to lose weight. However, the increasingly popular high-intensity interval training may be even more effective for losing abdominal fat, according to a 2008 study published in the “International Journal of Obesity.” Reducing abdominal fat is particularly beneficial, as it is associated with greater risk of cardiovascular and metabolic disease.

Time Efficiency

Interval training — intense bouts of exercise lasting from 10 seconds to four minutes, interspersed with recovery periods — requires less exercise time to achieve results. In the 2008 “International Journal of Obesity” study, the interval group cycled for a total of 20 minutes, which included a warm-up, a cool-down, and 30 cycles of eight-second sprints with 12-second recoveries on a cycle ergometer. The group doing continuous exercise cycled for 40 minutes at a moderate intensity. Although the first group exercised for half of the time, they lost more abdominal fat than their continuous-exercise counterparts, making the interval training a more time-efficient exercise.

Appetite Suppression

Interval training may contribute to more fat loss by suppressing appetite. One 2005 study in the “American Journal of Physiology” showed rats to have increased levels of the appetite-suppressing hormone corticotrophin after intense exercise. Although more human research on the long-term effects of intense exercise on appetite-related hormones is needed, one 2009 study in the journal “Medicina Sportiva” shows high-intensity — but not low-intensity — exercise to suppress appetite for a short period following the workout. Therefore, high-intensity exercise may reduce the likelihood that you overcompensate for the calories you burn in your workout by eating more.

Variety

Doing cardio at the same intensity week after week will cause your body to burn fewer calories doing the same exercise, and abdominal fat losses may be stalled as well. However, interval training has many inherent options — you can change the duration of each high-intensity bout or the amount of recovery time between bouts, or you can do your high-intensity bouts on an incline if you are running or cycling. This variety will not only challenge your body, but it will keep your workouts from getting monotonous and therefore make it more likely that you’ll exercise consistently.

Article here.

6/11… Agility Circuit x5. WoD: 15-12-9-6-3 Ball Slams + Slam Ball Squats + Slam Ball Sit Ups + Dynamic Push Ups OR Burpees + 1 Rope Climb after each round.

 


BC 7/11

6/11… Agility Circuit x5. WoD: 15-12-9-6-3 Ball Slams + Slam Ball Squats + Slam Ball Sit Ups + Dynamic Push Ups OR Burpees + 1 Rope Climb after each round.

 


7.12.12

Thursday night at 6:30 PM

3 rounds of

400 meter

200 meter

Increasing speed after each round (75%-85%-95%)


CF Blog 7/12

Strength:

Bench Press 3-3-3

WOD:

“Alchemist”

100-80-60-40-20 Double Unders

50-40-30-20-10 Push-ups

 

 

 

 

 

 

 

 

 

 

 


CF WOD 7/12

Strength:

Bench Press 3-3-3

WOD:

“Alchemist”

100-80-60-40-20 Double Unders

50-40-30-20-10 Push-ups

 


Getin’ on with the Randomness…

Only click this if you like zombies.

Only click on this if you like beer.

It’s been posted on our blog before, but let’s say it a different way. Flip flops are no good.

Speaking of being outside

Working from home / slacking off. A fine line.

The social network cycle… perhaps it’s a generational thing?

Do NOT carpe diem.

12 Health and Fitness blogs you should be looking at (says Mark’s Daily Apple).

10 bands that may be playing in hell. (my list would be different, as I’m sure yours would be… but amusing nonetheless)

Our favorite cowgirl Shelley Proffitt (and her family’s farm) gets some more buzz. (a lot of modpaleo meals start out in Kings Mountain)

**If you signed up for the Push Up Challenge (regardelss of whether you finished or not), I have a t-shirt for you.**

6/12… WoD: 400m Run + 30 Jumping Squats + 400m Run + 30 Lunges + 400m Run + 30 Box Jumps + 400m Run + 30 Squats. CASH OUT: 20 Pull Ups + 20 Dips.


BC 6/12

6/12… WoD: 400m Run + 30 Jumping Squats + 400m Run + 30 Lunges + 400m Run + 30 Box Jumps + 400m Run + 30 Squats. CASH OUT: 20 Pull Ups + 20 Dips.


CF Blog 7/13

“Athlete’s don’t wear flip-flops. But do you know what they do wear? Mandals baby!!!”

Strength:

Deadlift 5-5-5

WOD:

“White Noise”

5-4-3-2-1 Jerks (185/135)

10-8-6-4-2 Box Jumps (30/24)

 

 

 

 

 

 

Feel like exploring the great outdoors this weekend? Here is a note from former Marine and current Ultimate Athlete Russell Childers:

*Note – that is not Russell in the picture above**

Backpack/Hike/Trail Run – 1PM this Saturday, July 14th.

This is for backpackers, day hikers, and trail runners. We will meet at the Home Depot on Albemarle Road and drive an hour to the trail head. I will have basic maps available. The backpacking group will hike Dutchmens Creek Trail for six miles and set up camp. The next day the backpackers will hike out five miles on the Uwharrie trail. Day hikers and trail runners have the option of doing a six mile, 11 mile or longer run. Day Hikers and Trail Runners – it will be pretty straightforward on how to get back to your cars on Saturday.

I know several of you are training for some ultra runs in the fall. The Uwharries are an excellent place to get in long weekend training runs. One of the first trail races in the southeast has been going on here since 1980. They have an 8 mile, 20 mile, and 40 mile option.

http://www.bullcityrunning.com/events/uwharrie-mountain-run/hosted Directions are: take Albemarle Road out of town. This turns into NC 24/27. Follow it through Albemarle and continue on past Baden Lake. Marked trailhead is a few miles past Baden Lake. It is a one hour drive. No need to respond unless your are interested.


CF WOD 7/13

Strength:

Deadlift 5-5-5

WOD:

“White Noise”

5-4-3-2-1 Jerks (185/135)

10-8-6-4-2 Box Jumps (30/24)

 


I sincerely hope you never encounter zombies. In the (we’d like to think) unlikely case of zombie attack, though… now you’re ready.Thanks to the Zombie Attack Preparedness workout. Thanks for the tip, Chris.

Have a great weekend. Happy Friday the 13th!

7/13… 1 minute each station for 3 Rounds of Sledgehammer Strikes, Baseball Bat Swings, Kip + Kick, Jump on Stuff, Stair Climb, Sprint + Sewer Crawl.


BC 7/13

7/13… 1 minute each station for 3 Rounds of Sledgehammer Strikes, Baseball Bat Swings, Kip + Kick, Jump on Stuff, Stair Climb, Sprint + Sewer Crawl.


CF Blog 7/14

WOD:

“Chip Chipperson”

800m Run

60 KB Swings (2/1.5)

30 Burpees

60 Calorie Row

30 Pull-ups

60 Ball Slams (30/20)

30 Hand Release Push-ups

800m Run

“Chip”


CF WOD 7/14

WOD:

“Chip Chipperson”

800m Run

60 KB Swings (2/1.5)

30 Burpees

60 Calorie Row

30 Pull-ups

60 Ball Slams (30/20)

30 Hand Release Push-ups

800m Run


CF Blog 7/15

WOD:

5 Rounds

5 Thrusters (155/105)

5 Muscle-ups

400m Run

“Harrison”


CF WOD 7/15

WOD:

5 Rounds

5 Thrusters (155/105)

5 Muscle-ups

400m Run


7.16.12

AG Track at 6:30 PM

LINE TAGS

Let’s change it up a bit and run some sprints on good old-fashioned grass.

We won’t call them “suicides,” because that sounds so…negative.

So we will call them line tags.

Keep an eye on the blog for any weather-related updates or if we have to cancel!

 


CF Blog 7/16

“WOD demo w/ Coach Millmore, Coach Hirst, Breeze and Bianca- thank you Bob”

Strength:

Press 5-5-5

WOD: (from 9/21/11)

5 Rounds

300m Row

12 K2E

15 KB Swings (1.5/1)

12 Jumping Squats

15 Push-ups

“Kelly, Julie, and Ms. Bacon hanging out with our friends at Iron Bridge Crossfit
in Charleston over the weekend. If you are ever there check em out. It’s a great gym!”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “It is far more impressive when others discover your good qualities without your help.”– Judith Martin

 

 

 

 

 

 

This Saturday, July 21st is the first Annual UCF Team Throwdown Competition as well as our Annual Summer Bash!!! There will be no regular classes on this day. Come on out and cheer on your fellow athletes who will be competing and then hang out afterward with a few cold ones, a little BBQ and take a ride on the slip n’ slide!!!

The Competition will start at 10am and the Party will kick off at 3pm.

If you haven’t signed up for the competition please do so. This will be the funnest and funniest competition you’ve ever seen!!!

If you’re interested in participating, please email Liz (liznaum@gmail.com) the 4 members of your team along with your team name so that we can start assigning heats.  *Uniforms/costumes are encouraged*

Each team will consist of 4 people – 2 males, 2 females.  There will be 3 Team WODS and each member will participate in two of the events. All of the movements and weights will be scalable, so don’t shy away from this opportunity to have some fun and compete with, and against, your friends!!!

 

CONGRATULATIONS TO RICH FRONING AND ANNIE THORISDOTTIR ON BECOMING THE FIRST EVER REPEAT CHAMPIONS IN THE CROSSFIT GAMES!!!

HERE ARE YOUR CHAMPIONS:

 

 

 

 

 

 

 

 

 

 

 


CF WOD 7/16

Strength:

Press 5-5-5

WOD: (from 9/21/11)

5 Rounds

300m Row

12 K2E

15 KB Swings (1.5/1)

12 Jumping Squats

15 Push-ups


Lookin’ pretty Badass, Kel.

BIG Congratulations to Kelly Platt, one of our former UCF Bootcampers on finishing 3rd in her age group (and 17th overall) at this past weekend’s Ramblin’ ‘Rose Sprint Tri in Rock Hill. Way to go, Kelly!!

Here’s an interesting article on Wal-Mart and their recent decision to move toward Choice Beef. Is this kind of action contradictory to their goals?

6/16… SPEED: 6:00 of 100m sprints every 0:30. Rest 3:00. 4:00 of 100m sprints every 0:30, Rest 2:00. 2:00 of 100m sprints every 0:30. SKILL: Knees-To-Elbows, 3 sets of 5 + 20 Burpees.


BC 6/16

6/16… SPEED: 6:00 of 100m sprints every 0:30. Rest 3:00. 4:00 of 100m sprints every 0:30, Rest 2:00. 2:00 of 100m sprints every 0:30. SKILL: Knees-To-Elbows, 3 sets of 5 + 20 Burpees.


CF Blog July 17

Strength:

Squat Clean 1-1-1-1-1

WOD:

“2012 Master’s Triplet”

4 Rounds

2 Rope Climbs

Shuttle Run 50m down and back

5 Front Squats (185/135)

Shuttle Run 50m down and back

Chad says “scarves are in for the summer”

 

 

 

 

 

 

 

 

 

 

 

* * *Some updates for Saturday:

Since there are no classes scheduled and a whole lot of teams wanting to participate, we are going to try to kick off the competition a bit earlier. All athletes should plan to be at the gym for an 8am briefing. Deadline for team registration is this Wednesday, so make sure that you email Liz (liznaum@gmail.com) your team members and name by 5pm.

Here’s who we have registered so far (if I’ve forgotten anyone, let me know):

Twisted Steel and Sex Appeal: Sherra, Shannon, EC, Bill

Team Name?: Katie, Bridget, Nick, Taylor

There’s No “I” in Foursome: Jennifer Goodliff, Taylor Wrenn, Kelly Dyer, Luke Dyer

team name?: Nancy T, Jordan, Carter, Amber

team name?: Breeze, Beth, Jack, Montell

All American Rejects: Jess A, Meg O, Chad, DA

Kip sync & the Diamond dolls: T, Cagney, Brian W, Ben H

The 4 Poods: Neil, Suzanne M, Ben M, Julie C

PaleNo: Whitney, John, Gus, AnneMarie

WWUCF: Boone, Mike W, Susan H, Noor

Scrubs: Liz, Jayme, Aaron, Nealy


CF WOD July 17

Strength: Squat Clean 1-1-1-1-1

WOD: “2012 Master’s Triplet”

4 Rounds

2 Rope Climbs

Shuttle Run 50m down and back

5 Front Squats (185/135)

Shuttle Run 50m down and back


From the following article:

The most obvious (concern) is that food is an exposure we all share, so an epidemic in which food plays a role has the potential to be very large indeed. The second is that antibiotic use in agriculture dwarfs antibiotic use in human medicine — so to whatever degree human medicine amplifies antibiotic resistance, agriculture is likely to be creating a larger effect. And the third is that, unlike in human medicine, we have almost no surveillance for what resistance is occurring in animals, so we’re unable to predict where it might move or what diseases it might cause.

6/17… WoD1: Incline/Decline Push Up Ladder. AMRAP 15 of 1 Decline Push Up at Bottom of Stairs (wall), Stair Run, 1 Incline Push at Top of Stairs (picnic table). Add 1 Rep each subsequent round. WoD2: Tabata “Electric Chair”.


BC 6/17

in animals, so we’re unable to predict where it might move or what diseases it might cause.6/17… WoD1: Incline/Decline Push Up Ladder. AMRAP 15 of 1 Decline Push Up at Bottom of Stairs (wall), Stair Run, 1 Incline Push at Top of Stairs (picnic table). Add 1 Rep each subsequent round. WoD2: Tabata “Electric Chair”.


CF Blog July 18

WOD:
AMRAP 5
15 Ball Slams (30/20)
10 Box Jumps (24/20)

Rest 3 min

AMRAP 5
10 Wall Balls (20/14)
15 KB Swings (1.5/1)

Rest 3 min

AMMAP 5
Row as many meters as possible in 5 minutes

Kelly working on her squat cleans 

“Talent is God given. Be humble.
Fame is man-given. Be grateful.
Conceit is self-given. Be careful.”

-John Wooden

Event 1 Released!!!  Read on….

I hope everyone’s excited for Saturday!!  We have a good number of teams, so we will have to run 3-5 heats of each event.  Please make sure that you are at the gym by 8am for a briefing about the day and we will try to get everything running as quickly and smoothly as possible.

1. Twisted Steel and Sex Appeal:
Sherra, Shannon, EC, Bill

2. Katie, Bridget, Nick, Taylor

3. There’s No “I” in Foursome:
Jennifer Goodliff, Taylor Wrenn, Kelly Dyer, Paul Johnson

4. Gym Nasties:
Nancy T, Jordan, Carter, Amber

5. All American Rejects:
Jess A, Meg O, Chad, DA

6. Kip sync & the Diamond dolls:
T, Cagney, Brian W, Ben H

7. The 4 Poods:
Neil, Suzanne M, Ben M, Julie C

8. PaleNo:
Whitney, John, Gus, AnneMarie

9. WWUCF:
Boone, Mike W, Susan H, Noor

10. Scrubs:
Liz, Jayme, Aaron, Nealy

11. Jill A, Nilesh, Lisa R, Douglas Boertje

12. Average Joe’s
Jim G, Nick A, Fabianai, Anna (McCarthy) Williams

13. Crossfit Bears
Ivy Mauney, Kelly Melton, Jef Floyd, Brandon Hunter

14. Doug B, Sarah B., Sam, Heath

15. Breeze, Beth, Jack, Montell

16. Heather, Petra, Craig, Eric Y.

*possible team* Brad L, Harrison, Jenn J,

Without further ado, WOD 1…..

WOD 1 – “TEAM QUACKIE” Jackie’s crazy sister …1 guy/1 girl

split wod as needed

Hula Row – row 1000 meters split as you wish *While one partner is rowing the other partner is hula hooping.  If the hula drops the person on the rower has to stop until the hula gets a hoping again.

Thruster Buster– 50 reps Thruster *Split as you wish but every time you switch partners you must do 5 double handed high-five at the top of the burpee.

Pull-up Pull-Up- 30 PU *Partners do sets of 5 PU with the person performing the PU has to wear a Pull-Up.  Each team will get one Pull-Up to share.


CF WOD July 18

WOD:
AMRAP 5
15 Ball Slams (30/20)
10 Box Jumps (24/20)

Rest 3 min

AMRAP 5
10 Wall Balls (20/14)
15 KB Swings (1.5/1)

Rest 3 min

AMMAP 5
Row as many meters as possible in 5 minutes


From the following article:

The solution to saving American farming and fishing, however, rests with everyone who votes with each and every purchase. Voting to support American farmers starts with every food festival and culinary organization which accepts a more lucrative sponsorship from an offshore company or government marketing organization such as Australian Lamb, Canadian Pork, or New Zealand Seafood instead of supporting farmers right here at home. Every chef has a vote with each and every purchase.

But the largest voting block is the consumer. Each consumer and each family must decide if they are going to buy the cheaper imported meat or fish, or pay a bit more to support an American family who hopes that their industry does not continue to be outsourced overseas.

There is much that could be done through legislation, food policy, as well as agricultural and fishing regulations to help American farmers and fishermen, but fundamentally the final arbiter on the future of American enterprise is the consumer; those who vote with each purchase.

6/18… WoD: 5 Rounds of 10 Burpees + Long Hill Sprint. CORE: “The Three Abmigos”


BC 6/18

6/18… WoD: 5 Rounds of 10 Burpees + Long Hill Sprint. CORE: “The Three Abmigos”


7.19.12 Take Two

Let’s try this again. Field Games on Thursday, 6:30 pm at AG track.

I’ll post to this blog by 5:30 with any weather-related changes, and post it on Facebook.

I might bring orange slices.

 


CF Blog July 19

Strength: OHS 3-3-3

WOD:
3 Rounds
8 Snatch (115/75)
7 Bar Muscle-ups
400m Run

 

 

 

 

 

 

 

 

 

 

Crossfit Games Fashion = PRICELESS

 

Just a few more days until our UCF Throwdown……

Our team gym competition is just around the corner and many of you have been asking what it’s all about.  Here is what you can expect for Saturday:

  • you will workout, you will sweat, and have a damn good time doing it
  • no-stress atmosphere
  • skills and strength will be tested, but not necessarily required
  • you may get a bit wet
  • costumes
  • silly fun!
If you’re participating on Saturday morning, please plan to arrive at the gym by 8am so that we can go over events.  Even if you’re not participating, come support our gym community – it’s sure to be a great time!
And don’t forget to come celebrate at the Summer Bash in the afternoon!
**THERE WILL BE NO REGULAR CROSSFIT CLASSES THIS SATURDAY**

 

 

 


CF WOD July 19

Strength: OHS 3-3-3

WOD:
3 Rounds
8 Snatch (115/75)
7 Bar Muscle-ups
400m Run


Back on Thursday for another Random Notes…

Hate cutting grass? That’s cool.

I had a Buck once. Was a gift from m’cousin. These are nicer, though.

Tips on how to deal with Fido’s diet and that whole “overweight” thing.

Should we stop pushing our kids so hard?

Speaking of which, when is too young?

How can we get out kids to eat better? Here’s a start.

Warning: Food Propaganda.

Airplane food.

6/19… WoD: AMRAP20 of 400m Run + 50 Jump Ropes + 25 Overhead Lunges + 15 Sit Ups. CORE: 3x 30sec Ab ThrowDowns.


BC 6/19

6/19… WoD: AMRAP20 of 400m Run + 50 Jump Ropes + 25 Overhead Lunges + 15 Sit Ups. CORE: 3x 30sec Ab ThrowDowns.


CF Blog July 20

Speed: 5 x 25m Partner Band Sprints

WOD:
3 Rounds
8 Step-ups (115/75) (4 each leg)
16 Ball Slams (30/20)
32 Double Unders

 

 

 

 

 

 

 

 

Neil, Brandon and Taylor lending AnneMarie a hand  – functional fitness!!

 

Big shout out to EC for writing such an amazing article that it was reposted on the Crossfit Affiliates page!!!  Missed it?  Check it out again here!!  We’re proud of you, Big E!

https://www.facebook.com/photo.php?fbid=10151317786553636&set=a.349129028635.203445.349119053635&type=1&ref=nf

 

 

 

 

 

 

 

 

 

 

 

 

UCF Throwdown/Summer Bash is tomorrow!!!!  Who’s Excited??!!


CF WOD July 20

Speed: 5 x 25m Partner Band Sprints

WOD:
3 Rounds
8 Step-ups (115/75) (4 each leg)
16 Ball Slams (30/20)
32 Double Unders


1. Remember, there is a Summer Party at Ultimate Crossfit tomorrow (Saturday) at 3 PM. Bring a side item.

2.7 Days ’til the Opening Ceremonies of the 2012 Olympics. GO USA!

3. Boone is your man Monday through Wednesday. Treat him right…

6/20… WoD: 800m Run + AMRAP5 of 15 Wall Jumps + 15 Squats + 15 Hip Thrusters. Record rounds and reps and rest 3 minutes. Repeat Rounds and Reps + 800m Run for time.


BC 6/20

6/20… WoD: 800m Run + AMRAP5 of 15 Wall Jumps + 15 Squats + 15 Hip Thrusters. Record rounds and reps and rest 3 minutes. Repeat Rounds and Reps + 800m Run for time.


CF Blog July 21

WOD = UCF Team Throwdown!!!!!

 

Neil says, “Don’t Be Tardy for the Potty”

 

 

 

 

 

 

 

WOD 1 – “TEAM QUACKIE” Jackie’s crazy sister …1 guy/1 girl 

split wod as needed

Hula Row – row 1000 meters split as you wish *While one partner is rowing the other partner is hula hooping.  If the hula drops the person on the rower has to stop until the hula gets a hoping again.

Thruster Buster– 50 reps Thruster *Split as you wish but every time you switch partners you must do 5 double handed high-five at the top of the burpee.

Pull-up Pull-Up- 30 PU *Partners do sets of 5 PU with the person performing the PU has to wear a Pull-Up.  Each team will get one Pull-Up to share.

 

 

 

 

 

 

 

 

 

WOD 2 – “Skillz” do have any??? …1 guy/1 girl

*400 M Foam Roll Run together – One partner will “Foam Roll’ 200 meters and then swap off with partner.  FR must stay between your legs throughout the entire 200 meters. *5 burpee penalty for both members any time roll drops to be completed at the end

*Cool Hand Luke Pistols- 2 mins of Pistols…one person working at a time…when switching partners you have to switch holster….you have to draw and fire at some point during the pistol movement.  Partners can help each other up and down.

*GHD Toss – Both partners will get 5 chances to execute a full GHD sit-up and throw a water balloon to their partner standing outside.  Goal is to get as many “unbroken” reps as possible.

PVC Limbo

*Twister with a Twist!- single elimination

WOD 3 – TBA

Make sure your team arrives by 8 am for the meeting.  Since we don’t have any classes today and a lot of teams to cycle through, we will be warming up right after the meeting and starting the WODs as soon as possible!!!

See you there!!!

 


CF WOD July 21

* No Classes Today*

Please join us for the UCF Team Throwdown and Summer Bash!!!


CF Blog July 22

Strength: 10 minutes to find a 1RM Shoulder to Overhead

WOD: “2012 Master’s Row-Clean-Burpee”
1k Row
30 Cleans (135/95)
50 Burpees

Cash Out: 3 x Max Rep Deadhang Pull-ups

 

 

 

 

 

 

 

 

Turtlepower

 

 

 

 

 

 

 

 

Gym Nasties!

 

Thank you to everyone who came out to share their Saturday with the UCF family – hope you all had a good time!!

Just wanted to give a few shout outs and thank-yous –

  • to Chris E. for setting to task first thing in the morning to make sure the party was good to go for the afternoon
  • to George for donating kegs
  • to Jayme for organizing a kick-ass team competition (and thank you to Jayme’s son, Ari for being a huge help!)
  • and to everyone that pitched in their time and efforts

And lastly, a huge thank you goes to Lance and Mike for making events like this possible and a lot of fun!!

 

 

On a more serious note, I know we have all been saddened by Friday’s senseless tragedy and I think I speak for all of us when I say that the Ultimate community extends our thoughts and prayers to the families and victims out in Colorado.

 

 


CF WOD July 22

Strength: 10 minutes to find a 1RM Shoulder to Overhead

WOD: “2012 Master’s Row-Clean-Burpee”
1k Row
30 Cleans (135/95)
50 Burpees

Cash Out: 3 x Max Rep Deadhang Pull-ups


7.23.12 Timed running

Monday night AG Track at 6:30pm. Let’s cross our fingers for good weather, but I will update blog and Facebook by 5:30pm if needed.

Time-based efforts

5 min on/5 min off

4 min on/4 min off

3 min on/3 min off

2 min on/ 2 min off

1 min on

15 minutes of running…fast!


CrossFit WOD July 23

Back Squat 1, 1, 1, 1, 1, 1, 1

WOD
10 rounds
2 power cleans (You must reset each rep. No touch and go) At most use 80% of 1 rep max
20 double unders


CrossFit Blog July 23

Momma’s Quote of the week –
“Wear a smile and have friends; wear a scowl and have wrinkles.”–George Eliot

Strength – Back Squat 1, 1, 1, 1, 1, 1, 1

WOD
10 rounds
2 power cleans (You must reset each rep. No touch and go) At most use 80% of 1 rep max
20 double unders

I wanted to send a big thank you out to Jayme for doing the majority of the work on the event Saturday. Not only did she come up with the WODs, she also took time out of her day to purchase props, she organized the timing and bracket. She pretty much did everything. When you see Mama Bear in the gym, give her a big hug. That was one of the most fun events I have ever been a part of and it was her creation!

I want to also thank everyone of you that came out, dressed up, cheered, and just made it a great time. I was amazed at the outfits and attitudes. Every time I’m around something like this I am just so proud and feel so lucky to be a part of a community like ours. You guys are great and I love you all! Thanks again for making it such a memorable day.

Finally I want to thank Jayme’s helpers – Liz, 8lb 6oz baby BRuss, Neil, Mike, etc. I know it wouldn’t have gone off as well without everyone chipping in. If I missed someone, please put a comment about them down below!

The winners from the competition. If you have questions about placing or scoring, don’t ask, this was for fun. And Jayme did get you guys some trophies!-
1st Place Tie-
Turtle Power (25)
Kip Sync and the Diamond Dolls (25)

2nd Place Tie-
Twisted Steel and Sex Appeal (30)
Dbl B?s, a Fox, and a Candy Bar (30)

3rd Place Tie-
Gym Nasties (38)
WWWUCF (38)

I now, like the pastor at the CrossFit games had to, must thank our sponsors or repeat a prayer I said at Thanksgiving one year. I’m still sorry that I ruined Thanksgiving mom… a little cursing – http://www.youtube.com/watch?v=vuAUI_0knfk

Chris Epps – http://www.charlottepartyrentals.net
He brought the smoker, the slip and slide, the tents, coolers, the chairs, put it up, cleaned up. He marinated those pork shoulders for 24 hours. Thanks Chris, you went above and beyond and helped it be a great party! if you ever need a slip and slide or a bounce house, give him a call!

George Delano of Paschal Promotions – www.paschalpromotions.com – He donated water, 2 kegs of beer, and red bull(we forgot to put it out)

Wooooo! Stylin and profilin – It is really hard to believe that so much man could be wrapped in such a good looking package. But this is it… – http://www.youtube.com/watch?v=RmaGhFab7Jg


This Friday is “Bring A Friend” Day.

7/24… WoD: AMRAP 15 of 10m Burpee Broad Jumps + 10m Uphill Walking Lunges + 200m Run


BC 6/23

6/23… WoD: AMRAP20 15 Wall Jumps + Stairs + 15 Dips + Up and Around Hill.


CF Blog July 24

Strength:

Jerk – 1, 1, 1, 1, 1 – max on 4th set.

WOD:

Amrap 5min
5 Thrusters (185/135)
10 Pullups
15 Abmat Situps
then
Rest 1 min
Repeat 3 times

**Score is your total rounds plus any reps you get across
all 3.  You will continue where you left off the round before and just
keep going.

the Eurotrash Rednecks 😉

 

All-American Rejects

“It’s like riding a bike…”

This weekend, I had the great honor of watching my daughter, Sophia, ride a two-wheeler for the first time.  I have to say, it was hands down one of my proudest moments thus far as a parent –not because Sophia rose to a new challenge physically, but because at 7 years old, she faced one of her greatest fears and tackled it head-on.

Completely unsure of herself on the seemingly oversized bike, Sophia was hesitant as she first trudged forward, clutching at my husband sporadically for reassurance.  Yet, as Nick’s hands continually steadied her wobbles, Sophia pushed forward, navigating through uncertainty and fear until she found balance on her own.  Smiles quickly chased away her furrowed brows and before we knew it, she was off!

The experience resonated with me as a trainer because comparable scenarios play out regularly at the gym.  Often times learning new Crossfit movements or skills can evoke similar anxiety and fear, regardless of experience or skill level.  Things like handstands, overhead squats and snatches (just to name a few) can be daunting if you’re not comfortable with the movements.

If there are certain movements that you’re unsure of or intimidated by, don’t shy away or avoid them!  Talk to the trainers so that we can address your hesitations or concerns.  Let ours be the hands that steady you on your path to confidence.  I can’t promise that you’ll conquer all of your fears or skills right away, but it will come.

In the meantime, I’m going to have to work on my game and start running faster to keep up with my girl!


CF WOD July 24

Strength:

Jerk – 1, 1, 1, 1, 1 – max on 4th set.

WOD:
Amrap 5min
5 Thrusters (185/135)
10 Pullups
15 Abmat Situps
then
Rest 1 min
Repeat 3 times


BC 7/24

7/24… WoD: AMRAP 15 of 10m Burpee Broad Jumps + 10m Uphill Walking Lunges + 200m Run


CF Blog July 25

Strength:

Deadlift – 3, 3, 3

WOD:

Partner WOD –
Teams of two complete the following –
400m run with 1 KB and 1 Med Ball
80 KB Swings (1.5/1)
80 Wall Ball (20/14)
80 Toes to Bar
80 Sledge hammer strikes
400m run with 1 KB and 1 Med Ball

Rules –
If the team is m/f, you must carry the mens weight on the first 400
If you are not using the KB or Med ball the partner not performing the
work must hold the other.  If you aren’t using either the partner must
hold both.  If the partner puts down either or drops them the other
partner must stop working.

Hannah and John                                                                                                        

If you have not heard already, John Nealey (one of our wonderful trainers) and his beautiful wife,  Hannah, are moving to Raleigh.   Please join me in wishing them all of the best as they make a home in their new city…Raleigh will be lucky to have them!!!  Please feel free to send them off with some well wishes in the comments section!!


CF WOD July 25

Strength:

Deadlift – 3, 3, 3

WOD:

Partner WOD –
Teams of two complete the following –
400m run with 1 KB and 1 Med Ball
80 KB Swings (1.5/1)
80 Wall Ball (20/14)
80 Toes to Bar
80 Sledge hammer strikes
400m run with 1 KB and 1 Med Ball


This Friday is “Bring A Friend” Day.

7/25… WoD: Partner Murph w/ 25 min Time Cap. Partners complete 800m Run Before and After completing 100 Push Ups, 200 Sit Ups and 300 Squats. One partner works at a time, but both partners run together. Partition movements as needed.


BC 7/25

7/25… WoD: Partner Murph w/ 25 min Time Cap. Partners complete 800m Run Before and After completing 100 Push Ups, 200 Sit Ups and 300 Squats. One partner works at a time. Both partners run together. Partition movements as needed.


7.26.12 a quickie

AG track 7.26.12 at 6:30pm. Cross your fingers for no rain. I feel eager to coach you all!

12 x 100 meter repeats

The benefits of quickies are endless.
See you then!


CF Blog July 26

Strength:

Bench – 5, 5, 5

WOD:

Tabata – 8 rounds of each  score is max reps
Lunges
Rest 1 min
Box Jumps (Must stop and open at the top)
Rest 1 min
HSPU
Rest 1 min
Row

 

        The 4 Poods

 

 

 

 

 

 

  Twisted Steel and Sex Appeal

 

 

 

Kip Sync and the Diamond Dolls

So…..what are you doing this weekend???

If you don’t already have plans this weekend, please consider coming out to support some great community events happening around Charlotte.

On Saturday, July 28, Bob Weeks and Fix4theDay will be hosting the Vitality Raid at Crossfit Vitality as part of the Last Man Standing series.  Bob and his team are committed to raising funds for charities like the Wounded Warrior Project and Let Me Run through events like this.  We have a number of athletes representing Ultimate Crossfit – let’s get out there and support them and a great cause!  If you can’t make it, but would still like to contribute, you can donate on the Fix4theDay website.

http://www.fix4theday.com/

On Sunday, July 29, at 1 pm in the NC Music Factory area, COPS 4 the CURE is teaming with the
CFD “Fight to Extinguish” Organization for a “Pink Lady” Fire Truck Pull!!  There will be music, games, refreshments and fun contests – come out and support your own Ultimate Team as they pool their efforts to pull the pink fire truck!

For more information, check out the COPS 4 the CURE page:

http://www.cops4thecure.com/

Additionally, 24 hours of Booty is this weekend – if you’d like to go check it out, the event will be held on Myers Park’s infamous “Booty Loop”

See you this weekend!!


CF WOD July 26

Strength:

Bench – 5, 5, 5

WOD:

Tabata – 8 rounds of each  score is max reps
Lunges
Rest 1 min
Box Jumps (Must stop and open at the top)
Rest 1 min
HSPU
Rest 1 min
Row


Thursday’s Random Notes.

Question: What show came after “The Cosby Show” in the 8:30 time slot of Must-See TV (prior to the Cos’ spinoff, “A Different World”) Answer.

Copper Pans. Your friend in fighting food-borne illness? Check it.

Top 10 All-American Food Myths. Uh oh.

Best Price is Right contestant ever? Higher yo!

Own a business? Strategy.

Work at a business? Attire.

American in decline? RIP Mayberry.

Dylan has said a lot of things right over the years. This is what is on repeat in my head lately as one of his truer and more observant songs. (here‘s a T. Petty cover introduced by N. Young at the B. Dylan 30th Anniversary spectacular from quite a few years ago).

Need another reason to source your beef locally? How about a 29,000-lb recall?

Cell phone? Text messager? Web browswer? Tracking device.

7/26… SPEED: 20 sec Run / 40 sec Rest for 12 minutes. CORE: Hold Plank for 7 minutes. Each time you break, run 200m.


BC 7/26

7/26… SPEED: 20 sec Run / 40 sec Rest for 12 minutes. CORE: Hold Plank for 7 minutes. Each time you break, run 200m.


CF Blog July 27

Strength:

Power snatch – 1, 1, 1, 1, 1

WOD:

“Helen”

Rest 5 minutes, then:

Short shuttle – running (5 / 10 / 5)
http://www.youtube.com/watch?NR=1&feature=endscreen&v=uUdojaO8m6c
Each person will do 4 times through the ladder and 4 times of the short
shuttle.  Alternating between each.

 

 

 

 

 

 

 

 

The Crossfit Cult Bears

 

 

 

 

 

 

 

 

 

Extra ModPaleo meals for sale!!!!!!

Have you been interested in trying modPaleo? This week is your chance! We
have some extra meals that you can buy individually.

Look on our website to see our full menu this week! If you are interested
in purchasing some of these meals, please email info@modpaleo.com


CF WOD July 27

Strength:

Power snatch – 1, 1, 1, 1, 1

WOD:
“Helen”

Rest 5 minutes, then:

Short shuttle – running (5 / 10 / 5)
Each person will do 4 times through the ladder and 4 times of the short
shuttle.  Alternating between each.


July Bootcamp ends.

And the 2012 London Olympics begin!
What’s got you fired up for the Oympics? It officially kicks off today with Opening Ceremonies. And I look forward to the next couple weeks of what these athletes have been training for. Here’s the site and schedule. GO USA!!!

We’ll keep an eye on our fellow Americans as they do their thing in London. What’s up for us in the month of August? A running clinic, perhaps a themed workout or two (we DO have the Olympics, after all)… and a BC Party sometime mid-month. Stay tuned on that one.

Great month and looking forward to even better months ahead.

As always, feedback is greatly appreciated.

7/27… BC Baseball.


BC 7/27

6/27… BC Baseball.


CF Blog July 28

Gymnastics skill work for 15 minutes – HS Walks, P Bar Test, Muscle Ups

WOD –
400m run
5 TGU
10 Ring Dips
15 Box Jumps
20 Burpees
25 OHS 135 / 95
20 Burpees
15 Box Jumps
10 Ring DIps
5 TGU
500 m row

The whole crew of hooligans from last Saturday

I apologize that not everyone is 100% visible in this picture – it was hard to get the dimensions right for the blog!  My favorite part about this picture is Neil holding Kelly overhead – and he held this position for about 5 min!!!

Best of luck to everyone competing in the Fix4theDay Vitality Raid and 24 Hours of Booty!!!  Thank you so much for representing Ultimate Crossfit – you make us all proud!!


CF WOD July 28

Gymnastics skill work for 15 minutes – HS Walks, P Bar Test, Muscle Ups

WOD –
400m run
5 TGU
10 Ring Dips
15 Box Jumps
20 Burpees
25 OHS 135 / 95
20 Burpees
15 Box Jumps
10 Ring DIps
5 TGU
500 m row


CF Blog July 29

Strength:

Prowler Push x 4

WOD:
200m Waiters walk
200m Farmers walk
25 HR Pushups
15 slam ball over the cage (30 / 20)
26 step ups (Alternating Legs)
15 max broad jumps

 


Aaron, Nilesh and Jill

 

This is one of my favorite (disturbing) memories of last week!!!  Aaron definitely made team “Code Blue” earn that round of Twister!!

 

Sunday Funday!!!

If you’re looking for something to do today, come out and support our Ultimate team as they pull the pink fire truck at Cops 4 the Cure.  The event kicks off at 1:00 pm and is located at the 900 Block of Hamilton Street (NC Music Factory Area).  There will be lots of activities and refreshments (VBGB is one of the event sponsors), so bring the family & bring your dogs and gear up for a good time!!!


CF WOD July 29

Strength:

Prowler Push x 4

WOD:

200m Waiters walk
200m Farmers walk
25 HR Pushups
15 slam ball over the cage (30 / 20)
26 step ups (Alternating Legs)
15 max broad jumps


7.30.12 Eight-Hundreds

Cathy  and Shannon warming up in 95 degree weather.

Meet at AG Track at 6:30 PM

4 x 800 meter repeats

Blog will be updated if there has to be any weather cancellations.


CF Blog July 30

Strength:

Push Press – 3-2-2-1

WOD:

3 Rounds
1 min KB Swings (2 / 1.5)
Rest 1 min
1 min Box Jump (24/20) – Open hips at the top
Rest 1 min
1 min Ring Dip
Rest 1 min

 

The Ultimate Crew at Cops 4 the Cure

 

Momma’s Quote of the Week:  “There is nothing better than the encouragement of a good friend.”–Katherine Butler Hathaway

 

2012 London Summer Olympics

With the 2012 Summer Olympics underway, viewers throughout the world will come together over the course of the next two weeks to cheer on the pride of their respective nations.  We will witness years of training, pain, commitment and sacrifice unfold in shear moments of brilliance or heartache. Truly inspirational stories promise to emerge in the days to come, but none so great as the South African double-amputee sprinter, Oscar Pistorius.  If you have not heard his story, I encourage you to check out the link below, and watch the track for the blade runner in the individual 400m and the 4x400m relay.

http://edition.cnn.com/2012/07/04/sport/pistorius-london-2012-olympics/index.html


CF WOD July 30

Strength:

Push Press – 3-2-2-1

WOD:

3 Rounds
1 min KB Swings (2 / 1.5)
Rest 1 min
1 min Box Jump (24/20) – Open hips at the top
Rest 1 min
1 min Ring Dip
Rest 1 min


Paying homage to one of our favorite NON-American Olympic coaches ever, today we rock the Tabata. Inventented by Japanese speed skating training coach Izumi Tabata, this interval is 20 seconds of work and 10 seconds of rest for 8 rounds. Each round equals 4 minutes. You can Tabata about anything. Including your job. Tabata protocol improves aerobic, anaerobic and muscular endurance with short bursts of high(er) intensity. So, the more you put in, the more you get out. *Friend him on Facebook.

Notes on August: Make sure you attend each session. If you can’t make it, email Carter. If you don’t, the rest of the group will be doing push ups in your honor. If there is torrential rain or thunder and lightning in the forecast, we’ll have Bootcamp inside @ 210 Rampart St., Suite D. I’ll let you know prior to class if that’s the case. Otherwise, assume we’re meeting outside.

7/30… WoD: Tabata Each movement, separated by 1 minute of Rest. Movements are Dips, Sit Ups, Squats and Burpees. Maintain lowest number of reps per movement. TIME TRIAL: 800m Run.


BC 7/30

7/30… WoD: Tabata Each movement, separated by 1 minute of Rest. Movements are Dips, Sit Ups, Squats and Burpees. Maintain lowest number of reps per movement. TIME TRIAL: 800m Run.


CF Blog July 31

Strength:

Front Squat – 3-3-3-3 (All at 85%)

WOD:

3 Rounds
5 Deadlifts (275/185)*at most use 70% of 1RM
15 HR Pushups
10 T2B
100m Row

Rest 2 mins then do 50 Wall balls for time

Rainbow at UCF after some crazy storms!!

 

Please check out this blog post from Crossfit One World.  It provides some great insight about the purpose behind Crossfit programming and why sometimes scaling a WOD is essential in order to attain that purpose.

From Crossfit One World:

WORK MORE REST LESS

You may not think that there is rhyme or reason to our program, but that is far from the truth. Every workout that we post at One World has been well thought out and discussed. Ideally, we have a time frame/work load that we want accomplished.

I recently started posting all the One World workouts on a spreadsheet. It is divided into strength/short conditioning (8 minutes or less)/medium conditioning (8-14 minutes)/ and long conditioning (14+ minutes). I figured I would try and explain each category.

Strength- Not to hard to explain. It’s a cookie cutter strength training template. We will be doing lots of 5 x 5’s and 5 x 3’s. The goal is to keep track of how much you lift and then add to it the next time you do the same movement. For example, if I 5 x 3 back squat on Monday, and then 5 x 3 back squat on Thursday, I will attempt to do Thursday’s 5 x 3 back squat 10# heavier than the lift I did on Monday. Eventually, I won’t be able to hit my 5 x 3 back squat number. On the following session, I will drop 25# and start over. We will be doing lots of lifting like this so it is super important that you keep track of your numbers!

Short Conditioning- These are burners. I say less than 8 minutes, but often I am thinking the 5 minute range is perfect. Really all this type of workout is is a mental test. How much work can you do while taking the least amount of rest as possible? Do a burner as fast and as hard as possible, and you end up in a place that is no fun to go to. This type of workout is a necessary evil, but not the type of workout you need to do every single training session.

Medium Conditioning- These are the money workouts and where we spend most of our time. The time frame is generally 8-14 minutes. There is some rest expected to happen, but we are still at a range that permits us to do much more work than rest . You will get great results if you spend the majority of your time in the medium range coupled with a solid strength program.

Long Conditioning- These workout are anything over 20 minutes. If you are doing a variety of movements, expect to spend much more time resting. These workouts are good to do on occasion, but if you are resting more than you are working, what’s the point? We keep these long workouts to a minimum.

CrossFit works because of the intensity. Intensity is your ability to perform as much work as possible in the least amount of time as possible. I often post a workout, and then get to the gym at the end of the day and check the results.There are always numerous times that are WAY over the time frame I intended.

Too much rest. Not enough work. You are not getting maximum results!

Think about this: If Fran can be done in 2 minutes (I’ve seen it on video) and you are taking 12 minutes to finish Fran, you are resting 5 times the amount of time your body is actually moving. Yikes!

From now on, I will post a time frame that we expect a workout should take. I think this will help all of you not only get better results, but learn about yourself both mentally and physically. Your job will be to understand your personal capabilities and scale accordingly. It will take some time. Most of you are just scratching the surface of what you are capable of doing and many of you have never trained like this before. Once you start hitting the workouts regularly in their intended time frame, you will be surprised at how fast you will improve.

More work….less rest.


CF WOD July 31

Strength:

Front Squat – 3-3-3-3 (All at 85%)

WOD:

3 Rounds
5 Deadlifts (275/185)*at most use 70% of 1RM
15 HR Pushups
10 T2B
100m Row

Rest 2 mins then do 50 Wall balls for time


A great little partner workout, courtesy of Dr. Boone.

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

Eat well, get plenty of water and stretch again today. Remember that if you have to miss BC some morning, email Carter ahead of time. Otherwise… push ups for everyone (in your honor)!

Ever heard of Facebook? We’re on there and we’d like to be friends with you… click.

7/31… WoD: 3 x 5min Partner AMRAP (you work while partner runs, then switch): Push Ups / Hill Run, Wall Jumps / Stair Run, Plank / Run.


BC 7/31

7/31… WoD: 3 x 5min Partner AMRAP (you work while partner runs, then switch): Push Ups / Hill Run, Wall Jumps / Stair Run, Plank / Run.


CF Blog August 1

Strength/Skill:

Goat work (15 minutes)

WOD:
4 x 400m Sprint (full Recovery)

Full Recovery then:
4x 1 min Max Effort Burpees
Rest 1 min

 

 

 

 

 

 

 

Morning “Grace” with the ladies (Shannon, Breeze, Beth, Mish and Cam) 

 

Need a little hump-day encouragement?  Some inspiration for your Wednesday

So, I was having a frustrating week – you know the type where your previous PR seems like a distant dream, weights fight back against you, and everything hurts?  We’ve all been there.  Jayme (being the Mama Bear that she is) delivered to me a card of inspiration.  On it, the words, “sometimes life throws hurdles in our path, but we just have to keep on going full speed ahead, looking inside ourselves for the courage to leap over them and never look back.”  In addition to the general message of “suck it up,” the card also served as a great reminder that the path to achievement is not easy – in fact, it can be incredibly difficult and unsatisfying at times.   What’s more, if you allow yourself to stumble on pity and excuses without standing back up and dusting yourself off, you may never arrive at your goals.

So then, what is it that motivates you to carry on?  Have anyone’s words of encouragement ever lifted you out of that state of resignation?  Do you have a mantra or a favorite quote pulsing through your head before a WOD or a lift attempt?

I’ll get you started:

When I first met Mish a year ago, while working on (struggling with) back squats, she told me to just “kick it in the face.”  Simple.  Gritty.  Effective.  The saying’s become commonplace in the gym, with many WODs having been successfully kicked in the face since its institution.  I’m even guilty of telling my 7 year old to kick her math test in the face (though I’m certain the saying resulted in more confusion than encouragement).

Another quote I like : “It doesn’t take talent to hustle”- H. Jackson Brown

Now I want to hear from you – post your favorite quotes to the comments section!

Nance has suggested this video as a motivational tool:

Believe!

In other news, Integrity’s Revenge registration is up!  This was a great event last year – Ultimate sent a huge group of athletes and we all had a blast!  Check it out and register soon.  Spots will fill up fast!!

http://www.thegaragegames.com/events/integritys-revenge-2/


CF WOD August 1

Strength/Skill:

Goat work (15 minutes)

WOD:
4 x 400m Sprint (full Recovery)

Full Recovery then:
4x 1 min Max Effort Burpees
Rest 1 min