Move WellCheck out this article that talks a little about why we do what we do and how we move in Bootcamp – You’re Going to See This Again: Fitness Trends Are Talking and You Need to Listen. We are talking bodyweight and movement-based training. Many of the things we do you may remember doing as a child – the so-called primitive patterns, those early developmental movements. Movement is the thing that counts and we are hard wired to enjoy full body functional movement. If we’re not concerned about our movement quality, that’s not functional training, because the goal of functional training is to help us move better. We need to be worried about movement first and foremost. Move well, and then move often.

The big trends in the fitness industry right now are bodyweight training and movement-based training. They could even be realistically thought of as the same thing, but maybe two sides of the same coin – one is strength, the other mobility. Interestingly, that dual relationship is found within the Hardstyle RKC system as well as in many traditional martial arts. There’s a clue right there. When something has been around for thousands of years and is still practiced en masse you should have a look at why.

Let’s break this down further. Many of these movement-based systems are based on what we did as children – the so-called primitive patterns. In many cases, such as when we use the FMS and Primal Move, we deliberately take people back and practice only these early developmental movements. We see staggering gains in ability almost instantly.

A few years ago I was working with some very talented volleyball players. Like, play on the professional beach circuit good. But some of them were missing some basic athletic movements. Like a guy who could jump high enough to touch the top of the antenna out of the sand (about a three foot jump), yet couldn’t skip. I’m not talking about any fancy double under crazy stuff either. I’m talking about plain old skip like a kid on your way to class. And the more I looked around the more I saw that most of the players had a serious deficiency in the way they moved.

That made things difficult for me, as they were paying me to make them faster and jump higher. I’ve kept this a secret for a while now and hopefully the statute of limitations is out and they won’t come jumping after me, but I didn’t do any actual speed training with them. We did some strength work, so their vertical jumps all increased, but when it came to speed work we did nothing. Zip. Zero. Zilch. Nada.

But they all were faster than ever.

My secret?

I treated them like I would six year olds. I don’t mean that we played duck-duck-goose or had nap time after training, what I mean is that I did exactly what I would have done if someone came to me and wanted me to help their child athletically.

I taught them how to move.And if you look at the direction of the fitness industry you can see the exact same clue being shouted at us again and again and again. We see guys like Gray Cook and his Functional Movement System. You see MovNat with Erwan Le Corre. You even now see these guys together going through how moving well should be our first priority. Primal Move is all about playful, childlike, graceful movement, too. And when you listen to top training minds talk about lifting, there’s as much focus on good execution of the lift (movement skill, albeit loaded) as there is programming. Events like Spartan Race have gone from five hundred participants in their first race in 2009 to a quarter million entering their events in 2011. Why?

Because movement is the thing that counts and we are hard wired to enjoy full body functional movement.

The cues are there, staring us squarely in the face. But the modern fitness industry is really good at reinventing itself. We all know functional training is the next big thing, right? We all train whole body movements and we use TRX, kettlebells, or maybe even that dopey ViPR thing, because they’re functional, right?

But how many of us are worried about how we do our reps, instead of how many reps we do? Did we take our old school bodybuilding ‘go hard or go home mentality’ and just start using new implements? Gray Cook states that the tool you use or the manner in which you use it doesn’t make you functional – it’s whether or not it makes you move better as a result.

The FMS allows us to screen people before and after training to make sure we’re on the right path. Primal Move has the Primal Flow Evaluation, which we do before and after to check and make sure that we actually got better from training, not worse. If we’re not concerned about our movement quality, then we’re doing it wrong. That’s not functional training, because the goal of functional training is to help us move better. Ian King has repeatedly said how the modern sedentary lifestyle is ruining our kids’ athleticism by not forcing them to discover their environment and move more.

When I look at all the common threads – that so many smart minds like King, Cook, Le Corre, and Lakatos are all moving in the same direction, that even some of the best athletes I’ve trained needed movement-based training that centered around childhood development, and that events such as Spartan Race are focused on efficiently moving the body – then the message is clear to me.

You will see this again. We need to be worried about movement first and foremost. Our mantra shouldn’t be, “I’m going to move as much as I can and hope that I can handle it.” Instead, as Cook says, it should be “move well, and then move often.”

 

Burpees: 50

Todays Workout:
Speed/Strength: Prowler Push x5
WOD: 3 Rounds – 500m Row, 25 Ball Slams (30/20), 15 Knees to Elbows
Cash Out: Plank Hold – 1 minute holds 30 sec rests for 7 minutes


CF Blog July 2

IMG_6320Shawn and Andrew – our newest foundations grads!

Strength: Deadlift OTM @ 80% for 10 minutes

WOD: “Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

Burpee Challenge Day 51

****4th of July Hours****
Classes at 8am & 10am only!!!

This Friday’s 6am MOGA class is cancelled this week but UCF members are welcome to attend the noon mobility class


CF WOD July 2

Strength: Deadlift OTM @ 80% for 10 minutes

WOD: “Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups


motivationToday’s topic: Motivation.

Trainers can push you. Fellow campers can push you. Your friends can push you. In the end, though, you have to find the motivation each day and each workout within yourselves. What is it that’s driving you to exercise? You want to feel good? Look good? You want to be healthier, fitter, more productive in your day? All of this is gained through working out each day. And the harder you push yourselves, the better the results. How do you do that? it’s really up to the individual. Maybe you can find a “mantra” that you repeat. I typically have one that I repeat before most of my workouts, especially those tough ones or those that I just want to try and crush or those that I know will challenge me in every way. Sure, it may sound a little cheesy, but it works. Or, find something you want to do – like run a 5k – and set a date to achieve that goal, reminding yourself each day that you have to work hard to get there. Here are 31 other ways to motivate yourself to exercise. And, pat yourself on the back for getting out and doing it each day.

“80 percent of success is showing up.” – Woody Allen

 

Burpees: 51

Todays Workout:
Strength: Turkish Get-Up 3-3-3
WoD1: 90 seconds for 5 Rounds – 20 (alternating) OHWL w/plate, then as many Burpees as possible with remainder; rest 30 seconds between rounds
..Rest 2min..
WoD2: Every 90 seconds for 5 Rounds – 20 (alternating) Dumbell Rows (no push up), then as many Single/DU as possible with remainder; rest 30 seconds between rounds


Who wins this contest really?Who wins this contest really?

Holy Smokes! It’s that time of year again!

On July 20th, UCF will be hosting its 2nd Annual members only competition. Like last year, 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 are 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. The Throwdown will kick off at 9am. **Uniforms/Costumes are encouraged**

…And plan to stick around after the competition for a good, old fashioned Summer Party!!! This years theme will be a Low Country Boil – Just no drinking until you finish the workout 🙂


7.3.13: Charlotte Crippler

figurefour_display_image

7.3.13: The Pit @ 6am

WOD:
100 Squat Jumps
2k Row

Purpose: to really push a 2k row when your legs are burning and feel like Jello. Just think how much easier your next 2k row will feel. The Squat Jumps are meant to be quick. Try to get through as many as possible with as little rest as possible. Go straight to the rower and push through that burn.


CF Blog July 3

Strength: Push Press 3 RMphoto-12

WOD: AMRAP 12
30 Overhead Walking Lunges (45/30)
15 Ring Dips

Burpee Challenge Day 52

****4th of July Hours****
Classes at 8am & 10am only!!!

This Friday’s 6am MOGA class is cancelled this week but UCF members are welcome to attend the noon mobility class

Mark your Calendars!!! Saturday, July 20th – The 2nd Annual Ultimate Crossfit Team Throwdown and Summer Bash!!! 

On July 20th, UCF will be its 2nd members only competition. Like last year 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 are 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. The Throwdown will kick off at 9am. **Uniforms/Costumes are encouraged**

…And plan to stick around after the competition for a good, old fashioned Summer Party!!! This years theme will be a Low Country Boil – Just no drinking until you finish the workout 🙂


CF WOD July 3

Strength: Push Press 3 RM

WOD: AMRAP 12
30 Overhead Walking Lunges (45/30)
15 Ring Dips


spicesHerbs and spices can make an important contribution to a healthy diet. Besides adding flavor and protecting against microbes, herbs, spices, and extracts provide outstanding levels of antioxidants – some of the highest values found in any food. Although be warned, most conventional spices you find in the grocery store have been irradiated during their processing which can compromise their nutritional value. Here’s a rundown on the benefits of your more common herbs and spices:

DillHelps your Digestion. A teaspoon a day can reduce 80 percent of bloating in only three days. Its antibacterial oils not only kill any possible stomach bugs but also help in the breakdown of carbohydrates and proteins.

Uses:  Feathery texture is sharp-tasting. Great on fish, in chicken and potato salads. Used in pickling.

TarragonFor Heart Health. One teaspoon daily lowered LDL cholesterol more than 40 percent while increasing good cholesterol nearly 30 percent. Tarragon contains a chemical called rutin, which boosts circulation and reduces plaque in the arteries.

Uses:  Flavor of anise, licorice, mint, hay, and pine. Try it in Bernaise sauce.

OreganoBacteria Be Gone. Due to the high levels of antibacterial compounds and antioxidants, oregano is just as effective at killing E.Coli and staph bacteria as penicillin.

Uses:  Tastes Robust. Best in tomato dishes, usually of Mediterranean or Mexican origin.

Bay LeafNatural Pain Reliever. Eliminates headaches and migraines. Bay leaf is rich in eugenol, a natural anesthetic that alleviates pain.

Uses:  Tastes woody. Perfect in soups, sauces, stews, and pot roasts.

RosemaryThe Brain Booster and Fatigue Fighter. With just one sniff, the phytochemicals found in rosemary can rev up your mind by increasing production of beta waves. Carnosol, a nutrient unique to this herb, fights fatigue by flushing out energy-sapping toxins from the body.

Uses:  Smell rosemary sprigs to increase alertness in only five minutes. Intense pine flavor. Great on grilled meats; adds an interesting boost to chocolate desserts.

CayenneAppetite Suppressant and Metabolism Booster. Capsaicin, found in cayenne, has thermogentic properties that increase your blood flow and metabolism. Individuals who only use cayenne infrequently also find it reduces hunger.

Uses:  Sweet heat. Works well with meats and cheeses.

CinnamonControls Glucose Levels. Cinnamon contains antioxidants called polyphenols that boost levels of three key proteins responsible for insulin signaling, glucose transport, and inflammatory response. Sprinkle one half teaspoon on your food to slow carbohydrate absorption by 29 percent.

Uses: Sweet and Savory. This spice is found in almost all world cuisine. From stews to pies this spice doesn’t discriminate.

CardamomTreats Indigestion. Chew one teaspoon of these seeds to soothe a sour belly. The aroma and therapeutic properties of cardamom are due to the volatile oil in its seed, which contains cineol, terpinene, limonene, sabinene, and terpineol.

Uses:  Pungent and sweet. This fragrant spice is used in rich curries and milk-based preparations, as well as in spice cakes and desserts.

SageMemory Minder. Both the phytonutrients and volatile oils in sage maintain levels of acetylcholine, a neurotransmitter that supports memory.

Uses:  Piney with eucalyptus notes. Lovely addition to stuffing and pork dishes.

And one of my all time favorites. . . Turmeric

This mildly woody spice is a key ingredient in many Indian, Persian, and Thai dishes. This “poor man’s” saffron is rich in benefits. The active ingredient, curcumin, is so powerful that it is commonly made into nutraceutical capsules. According to Ajay Goel, Ph.D., Director of Epigenetics and Cancer Prevention at Baylor Research Institute in Dallas, “Curcumin is a complete well-being tonic – it benefits every organ in the body… It shows promise of fighting nearly every disease.” Dr. Goel suggests that curcumin aids in the prevention of Alzheimer’s, Parkinson’s, cancer, heart disease, diabetes, arthritis, and depression.

Why not just cook up a cure in your kitchen tonight?

Curcumin Controls Blood Sugar: It switches on the liver genes that keep glucose levels in check. It improves the pancreas’s ability to make insulin and helps slow down the metabolism of carbohydrates after meals.

Curcumin Fights Cancer: It inhibits the genetic switches that allow for cancerous cell growth to occur.

Curcumin Speeds Up Metabolism: USDA research shows that is enhances cellular energy to speed metabolism.

Curcumin Clears Plaque: It removes amyloyd plaque buildup in the brain that can cause Alzheimer’s.

Your best bet is to buy your organic spices in the bulk section of your local health food or specialty spice store, check out Savory Spice Shop, where you can buy smaller amounts of the spices you need right away. This guarantees that your spices are fresh, loaded with flavor, and saves you money when a recipe only calls for a pinch. Buy your own glass jars online or wash out old spice jars and transfer contents from store baggies into convenient glass jars. Store them in a cool, dark place to prevent oxidative damage from light and oxygen.

 

Burpees: 52

Todays Workout:
*July Benchmark*
WoD: Tabata – Squats, Push-ups, Sit-ups, Dips (score is lowest round)


CF Blog July 4

WOD: “Gallant”Hero_TaylorGallant_TH
1600m Med Ball Run (20/14)
60 Burpee Pull-ups
800m Med Ball Run (20/14)
30 Burpee Pull-ups
400m Med Ball Run (20/14)
15 Burpee Pull-ups

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Burpee Challenge Day 52

99-1***4th of July Hours***

8am & 10am only!

Happy 4th!!


CF WOD July 4

WOD: “Gallant”
1600m Med Ball Run (20/14)
60 Burpee Pull-ups
800m Med Ball Run (20/14)
30 Burpee Pull-ups
400m Med Ball Run (20/14)
15 Burpee Pull-ups


random

Happy Independence Day!!

 

Random Notes is on vacation.

 

Burpees: 52

Todays Workout:
REST


CF Blog July 5

Strength: Snatch Balance 1-1-1-1-1-1-1image-6

WOD: (11/21/12)
5 Rounds
50m KB Farmer’s Walk (1.5/1)
25 Abmat situps
10 Box Jumps (30/24)

Burpee Challenge Day 53

Make sure you’re drinking enough water!!!  Check out this article from CBS Miami:

Chronic Dehydration More Common Than You Think

July 2, 2013 11:28 PM

MIAMI (CBS) — Many people think they get plenty of fluids on a daily basis. What they don’t realize, however, is that they may be dehydrated which could lead to a slew of heath issues including fatigue, joint pain and weight gain.

Michele Catalano was feeling sick, but couldn’t pinpoint the cause. So she went to her doctor for a blood test. She was shocked by the diagnosis.

“I would feel very agitated,” she said. “The doctor said I was dehydrated.”

Catalano said she was surprised because she thought she had been drinking enough fluids and had no idea that a lack of water could have such an impact.

“I’m very bad at drinking water. I don’t really like it,” said Catalano.

Dehydration is one of the easiest conditions to reverse, according to doctors, but it is also one of the most commonly overlooked. It can contribute to a long list of medical conditions from respiratory and circulation problems to headaches, ulcers, high blood pressure and kidney disease.

“Sixty-percent of our bodies are composed of water, 75 percent in our muscles, 85 percent in our brains, it’s like oil to a machine,” explained Dr. Roberta Lee.

Most people know that they are supposed to drink water, but up to 75 percent of Americans may be functioning in a chronic state of dehydration, according to new research.

“We have a tendency in the U.S. to drink a lot of beverages that are mildly dehydrating,” said Mary Grace Webb, Assistant Director for Clinical Nutrition at New York Hospital.

Webb said one indicator of dehydration may be constant hunger.

“Because the human body is so unique that it will say ‘I want water’ in food, in any way, shape or form,” Webb said. “People just think that when they start to get a little weak or they have a headache, they need to eat something, but most often they need to drink.”

Water is necessary for the body to digest and absorb vitamins and nutrients. It’s also key to proper digestion, it detoxifies the liver and kidneys, and carries waste away, Webb said.

“If your urine becomes darkly colored like this, we’re dehydrated. The urine should be light, straw colored,” Webb explained.

Experts recommend drinking between eight and 10 cups of water a day.

“I’m trying new things, I’m trying to drink infused water, I’m trying to drink more seltzer,” Catalano said.

If you don’t like drinking water there are other options including flavored water or water-based foods like watermelon or soup.


CF WOD July 5

Strength: Snatch Balance 1-1-1-1-1-1-1

WOD: (11/21/12)
5 Rounds
50m KB Farmer’s Walk (1.5/1)
25 Abmat situps
10 Box Jumps (30/24)


BRBS

Bacon Roasted Brussels Sprouts with Honey Mustard

Yield: 2-4 servings

Ingredients

Instructions

  1. Preheat oven to 400 degrees.
  2. Trim the ends off the Brussels sprouts and cut in half. Place on rimmed baking sheet and toss with garlic oil. Dice the bacon and sprinkle over sprouts.
  3. Bake for 20-30 minutes, until the sprouts are browned and the bacon is crisp. Toss with remaining ingredients and serve.

 

Burpees: 53

Today’s Workout:
1000m Run
– – – – –
Then 3 Rounds of
5 Burpees
10 Yard Sales
15 Extreme Jacks
400m Run
15 Extreme Jacks
10 Yard Sales
5 Burpees
– – – – –
1000m Run


7.6.13: No Class 5k

DHP

7.6.13: No Class

WOD: 5k TT

Hope everyone had a great 4th. With the Holiday weekend, there will be no Endurance class on Saturday. But you can still get out and enjoy the weekend with a strong 5k. See how you’re progressing by testing yourself with a 5k Time Trial. McAlpine has a great course for such a test.


CF Blog July 6

WOD: “Truth Serum” (from 1/7/12)IMG_0251
800m Run
10 HSPU
20 KB Swings (2/1.5)
30 Overhead Walking Lunges (45/25)
40 Pull-ups
50 Push-ups
800m Run
50 Push-ups
40 Pull-ups
30 Overhead Walking Lunges (45/25)
20 KB Swings (2/1.5)
10 HSPU
800m Run

Burpee Challenge Day 54


CF WOD July 6

WOD: “Truth Serum” (from 1/7/12)
800m Run
10 HSPU
20 KB Swings (2/1.5)
30 Overhead Walking Lunges (45/25)
40 Pull-ups
50 Push-ups
800m Run
50 Push-ups
40 Pull-ups
30 Overhead Walking Lunges (45/25)
20 KB Swings (2/1.5)
10 HSPU
800m Run


CF Blog July 7

WOD: (8/3/10)facebook_-272253438
AMRAP 20
250m Row
30 Ball Slams (30/20)
20 Wall Balls (20/14)
10 Ring Rows
5 Back Extensions

Burpee Challenge Day 55


CF WOD July 7

WOD: (8/3/10)
AMRAP 20
250m Row
30 Ball Slams (30/20)
20 Wall Balls (20/14)
10 Ring Rows
5 Back Extensions


7.8.13: 400m Re-Repeat

running

7.8.13: AG Track @ 6pm

WOD:
6x 400m
– Rest for 1:30

Purpose: we did this same workout about a month ago but the biggest difference is the rest period. Before we had anywhere around 2:00+ of rest. In order to improve our endurance, we need to decrease our rest time on intervals. This will teach us to go further faster. The goal is to run times simliar to last time but on less rest.


CF Blog July 8

Strength/Skill: Broad Jump Max Effort

"they see me rollin'"“they see me rollin'”

WOD: “Helen” (11/22/12)
3 Rounds:
400m Run
21 KBS (1.5/1)
12 Pull-ups

Burpee Challenge Day 56

Momma’s Quote of the Week:  “Don’t wait. The time will never be just right.”—Napoleon Hill

 

***CrossFit for Hope***

This Saturday, July 13th at CrossFit Steele Creek!!!

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

Heats start at 9am – Ultimate has lots of peeps signed up at 9:40.  Register here

***Bonus***
modPALEO will be partnering with the Tin Kitchen to bring some delicious grub to CF for Hope next weekend!!!  Good food, good WOD, GREAT cause!


CF WOD July 8

Strength/Skill: Broad Jump Max Effort

WOD: “Helen” (11/22/12)
3 Rounds:
400m Run
21 KBS (1.5/1)
12 Pull-ups


sitting

If you’re like most people, myself included, you probably spend a large portion of each day in a seated position. It’s hard to avoid these days, as computer work predominates, and most also spend many hours each week driving to and from work.

Mounting research now suggests that sitting in and of itself is an independent risk factor for poor health and premature death—even if you exercise regularly.

Sitting Kills, Moving Heals:

  • Sitting for extended periods of time is an independent risk factor for poor health and premature death. Even if you are very fit, if you uninterruptedly sit for a great percentage of the time, you’re still at an increased risk of dying prematurely.
  • Research by the NASA scientist responsible for monitoring the astronauts, shows your body declines rapidly when sitting for long periods.
  • Simply standing up over 30 times a day is a powerful antidote to long periods of sitting and is more effective than walking.
  • There are virtually unlimited opportunities for movement throughout the day, from doing housework or gardening, to cooking and even just standing up every 10 minutes.
  • It’s not how many hours of sitting that’s bad for you; it’s how often you interrupt that sitting that is GOOD for you.

 

Burpees: 56

Todays Workout:
WoD: 800m run – 100m walking lunges – 200m run(backwards) – 400m run – 200m run(backwards) – 100m walking lunges – 800m run


CF Blog July 9

Strength: Squat Clean 1-1-1-1-1-1-1549750_10100945866647577_1604929228_n

WOD: 12 Min AMRAP (2 Person Team):
4 Thrusters (135/95)
8 Bar facing burpees
12 Double Unders

*One person working at a time; each partner completes total reps of
movement then next partner goes (i.e. 4 Thrusters, 4 Thrusters, 8
Burpees, 8 Burpees, etc.)

Burpee Challenge Day 57

UCF Summer Bash/Member Competition!!!!

  • July 20th, 9am
  • Teams of 4 people (2 males, 2 females). 
  • All of the movements and weights will be scalable
  • Uniforms/Costumes are encouraged

**If you are 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. 

…And plan to stick around after the competition for a good, old fashioned Summer Party!!! This years theme will be a Low Country Boil – Just no drinking until you finish the workout :)

 

***CrossFit for Hope***

This Saturday, July 13th at CrossFit Steele Creek!!!

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

Heats start at 9am – Ultimate has lots of peeps signed up at 9:40.  Register here

***Bonus***
modPALEO will be partnering with the Tin Kitchen to bring some delicious grub to CF for Hope next weekend!!!  Good food, good WOD, GREAT cause!

 


CF WOD July 9

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

WOD: 12 Min AMRAP (2 Person Team):
4 Thrusters (135/95)
8 Bar facing burpees
12 Double Unders

*One person working at a time; each partner completes total reps of
movement then next partner goes (i.e. 4 Thrusters, 4 Thrusters, 8
Burpees, 8 Burpees, etc.)


work in progress

They say it’s the little things, and maybe it is. When we think of health goals (among other objectives), our minds often gravitate toward the dramatic, the transformational. Go big or go home, some even say. While that last point might be pushing it (all positive change is positive), we tend toward the big and bold. Yet, Rome wasn’t built in a day. Unfortunately, too many people get psyched out by the size of the enterprise itself. They focus on the large expanse between where they are now and where they want to be. That’s exactly where they shouldn’t be placing their attention. Success isn’t built by daily yearning for a distant goal. It’s in creating and celebrating the small wins we can plot along the way.

There’s always some progress to recognize in a day, even on the most challenging or discouraging days. We can – and should – acknowledge the small physical and mental shifts we experience regardless of how far we may be from our eventual health objectives. Yet, too often we downplay our progress or even talk ourselves out of it for the sake of guilt, unworthiness, or misguided modesty. It makes no difference how minute our day’s achievement is because the power we absorb from each small win will always be more substantial than the original event. Progress takes on a life of it’s own – like motivation gone viral within our brain. You don’t need to upend your life or turn yourself inside out working toward change. You just need to be strategic about what to shift. Ultimately, it’s about letting these few changes build momentum in your life and then fueling that momentum with the energy of celebrating each small win. The end result can be achieving that ultimate goal you set as well as successes you may have never envisioned.

Source: How Small Wins Can Lead to Big Success

 

Burpees: 57

Today’s Workout:
WoD: 3 x 5min Partner AMRAP (you work while partner runs, then switch)
Push Ups / Hill Run, Wall Jumps / Stair Run, Plank / Run


7.10.13: 3 x 2 x 2

392536_357695714281279_1005420695_n

7.10.13: The Pit @ 6am

WOD
3 Rounds
2:00 AirDyne (for calories)
– Rest 2:00
2:00 Prowler Push (max distance)
– Rest 2:00
2:00 Double Unders (or sub with singles)
– Rest 2:00
2:00 Pushups (max #)
– Rest 2:00

The purpose and goal with this workout is to absolutely push yourself each exercise and each round. You have equal amount of rest to work, so max effort will help build your endurance which will help you push even harder on that next WOD.


CF Blog July 10

Skill:  HSPU workimage

WOD:
1000m Row
50 Slam Balls (30/20)
40 KB Swings (1.5/1)
30 Wall Balls (20/14)
20 Toes to Bar
10 Back Squats (225/155)
800m Run

Burpee Challenge Day 59

 

courtesy of iwannagetphysical.blogspot.com

A Few Gym Rules and Reminders:

 

  • Please do your best to come to class ON TIME (i.e. 5 minutes early)!!!  We do our best to get classes going on time so if you’re 5-10 minutes late, you are missing important information on the WOD and on safety.  **If you are going to be more than 10 minutes late, please choose a different class time to attend.
  • Check In!!!  Before moving on to the warm-up, please use the scanner by the door to check in.
  • Please pay attention to the trainers as they are going over the WOD and use this opportunity to ask questions.  This is not the time for side conversations as you or the person you’re talking to could be missing something important.
  • Talk to your trainer about your scaling options, please do not just come up with your own.
  • Unless there is Open Gym, no member should be doing their own workout in the Pit during class time – not even with a trainer.  We offer Open Gym times almost every day and encourage you to use that time to work on any additional movements.
  • Please make sure you clean up and put away your equipment when you are done using it.
  • Please no dogs at the gym.  We can no longer leave the pups tied up to the rig outside and it’s too hot to leave them in the car.  Please leave them comfortably at home while you work out.
courtesy of DIYLOL.com

UCF Summer Bash/Member Competition!!!!

  • July 20th, 9am
  • Teams of 4 people (2 males, 2 females). 
  • All of the movements and weights will be scalable
  • Uniforms/Costumes are encouraged

**If you are 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. 

…And plan to stick around after the competition for a good, old fashioned Summer Party!!! This years theme will be a Low Country Boil – Just no drinking until you finish the workout :)

 

***CrossFit for Hope***

This Saturday, July 13th at CrossFit Steele Creek!!!

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

Heats start at 9am – Ultimate has lots of peeps signed up at 9:40.  Register here

***Bonus***
modPALEO will be partnering with the Tin Kitchen to bring some delicious grub to CF for Hope next weekend!!!  Good food, good WOD, GREAT cause!

 


CF WOD July 10

Skill:  HSPU work

WOD:
1000m Row
50 Slam Balls (30/20)
40 KB Swings (1.5/1)
30 Wall Balls (20/14)
20 Toes to Bar
10 Back Squats (225/155)
800m Run


Re: Temperature. It’s friggin’ hot outside. Hot time = Hydration time.

Let’s do some math. 1/2 your bodyweight in ounces is how much water you should typically drink. Right? You’ve heard that. You know that. Do you DO that? Great, glad we’re on the same page.

Now, add to that lost water from workouts. A pound of sweat lost during working out = a pound of water lost during working out. Or, 16 ounces. Simple enough. So, addthat to your hydration intake for the day. AND, you’ll need to replace water lost during dehydration if you’re drinking sodas, coffee, tea, beer…

That’s alot of water. But that’s what you need.

Then there’s the “How much is too much?” question. Can you drink too much water? There have been instances, though rare. So what’s important to keep in mind is a) most people are a LONG way off from actually drinking too much water, and b) the point is for your body to use that water. So, it needs to retain the water you’re drinking. Check this video above, with Kelly Starrett of San Francisco CF. In it, he talks about the above information as well as how to retain some of that water you’re drinking. You don’t want to flush your system completely. He has some tips for how to retain that water and not deplete your body of the salts and electrolytes it needs. Two items he mentions are Nuun and Camelbak Elixir. **Important to note: these help replace electrolytes without sugar… that’s the difference here… we’re not talking “sports drinks” for hydration).

 

Burpees: 58 (almost there!)

Today’s Workout:
WoD1: 10-9-8-7-6-5-4-3-2-1 KB-SDHP, with 50 Jump Rope Singles between each set.
WoD2: 1-2-3-4-5-6-7-8-9-10 KB Swing, with 3 Burpees between each set.


CF Blog July 11

Strength: Snatch 1-1-1-1-1-1-1photo (8)

WOD:
5 Rounds of 2 Min AMRAP:
3 Power Snatches (95/65)
3 OHS (95/65)
6 CTB Pullups

Rest 2 min btwn rounds

LAST DAY OF THE BURPEE CHALLENGE!!!  #60!!!!!

It’s Hot!!!

CrossFit in the heat of the summer is no joke.  Here are a few tips to make it through your sweat session:

  • Hydrate – before, during, after.  You should do your best to drink water not just during your workout, but throughout the day.
  • If possible, hit up one of the early classes.  Yes, I am talking 5, 6 or 7am.  The heat is much more tolerable before the sun comes up 😉
  • Know your body’s limits  – varying climates can impact our performance, but each individual is different so make sure you listen to your own body.  Summer brings with it hot, humid air that can make it difficult to breathe  – if you are just 2 rounds into a 5 round WOD and feeling like you’re going to pass out, STOP!!  You do not need to push past your body’s limits just because Joe Schmo next to you is cruising through a PR performance.
  • Tell your trainer right away if your are not feeling well.  Please don’t just leave.  We will worry about you!
  • Get a cool towel on your neck as soon as you can.  Cooling the neck is one of the most efficient ways for a body to cool down.  Having a cold wrap on your neck will help to lower your blood pressure and reduce your chance of heat stroke by literally cooling the blood in major arteries moving through your neck.  You can find these awesome things on amazon.com and Lowe’s – http://www.amazon.com/Mission-Athletecare-101200-Parent-MISSION-Enduracool/dp/B007KT0IGA

 

UCF Summer Bash/Member Competition!!!!  Register your team ASAP!!!

  • July 20th, 9am
  • Teams of 4 people (2 males, 2 females). 
  • All of the movements and weights will be scalable
  • Uniforms/Costumes are encouraged

**If you are 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. 

…And plan to stick around after the competition for a good, old fashioned Summer Party!!! This years theme will be a Low Country Boil – Just no drinking until you finish the workout :)

 

***CrossFit for Hope***

This Saturday, July 13th at CrossFit Steele Creek!!!

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

Heats start at 9am – Ultimate has lots of peeps signed up at 9:40.  Register here

***Bonus***
modPALEO will be partnering with the Tin Kitchen to bring some delicious grub to CF for Hope next weekend!!!  Good food, good WOD, GREAT cause!

 


CF WOD July 11

Strength: Snatch 1-1-1-1-1-1-1

WOD:
5 Rounds of 2 Min AMRAP:
3 Power Snatches (95/65)
3 OHS (95/65)
6 CTB Pullups

Rest 2 min btwn rounds


Random Notes - JUL

The Body Data Craze

Endurance Athletes Find Success with Paleo Diets

No, fast food isn’t actually good for you: In defense of Pollanites

Woman Drinks Coke Instead Of Water For 16 Years

Is the Obesity Crisis Hiding a Bigger Problem?

The Story that Just Won’t Quit. And Neither Will We.

The Idiotic Cleanse Craze and the Modern Theology of Juice Fasts

Smoothie Recipes for Everything (Infographic)

Not So Smooth(Ie) Moves…

Test Tube Tomato

What Causes Green Potato Chips and are They Really Poisonous?

The Largest Meal in the World is a Whole Camel Stuffed with a Lamb Stuffed with Chicken

The Culinary Tribune

Simple Sit Test Predicts Long Life

Balance is Power! Improving the Kinetic Chain for Enhanced Performance

Minimal Shoes Expand to Other Sports

The Eat To Perform Guide to Drinking Alcohol

10 ‘Healthy’ Beers By USA Today

5 Things I Still Struggle With

13 Ways to Spend Less Time Online and Reclaim Your Real Life

Due North by Kyle Rancourt, Vol. 3

Kareem and O.J.: Crime and Punishment

Building the Imperfect Pop Star

Click & Grow

Beyond Bacon: Paleo Recipes that Respect the Whole Hog

Bodies We Want

RECAP: modPALEO Video Shoot

The Mix: The Songs Of The Summer

 

Burpees: 60! (Fin)

Today’s Workout:
Speed: Partner Band Sprints x15, with Full Recovery
Cash Out: 50 Mountain Climbers, 30 Sit Ups, 10 Yard Sales, Max Plank, 10 Yard Sales, 30 Sit Ups, 50 Mountain Climbers


8 Rounds Tabata Style –
Wall Balls
Sit-ups
Box Jumps
Burpees
Pull-ups
Squats
Slam Balls
Push-up


CF Blog July 12

WOD: “Jack” (7/9/11)Jack1MartinHero_th.jpg
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (1.5/1)
10 Box Jumps (24/20)

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

modPALEO has some exciting news!!!  They are hosting a first-ever pop-up dinner and you’re invited!!  Click the pic below to check out the deets – numbers are limited to 20 so act fast!!

pop up invite

UCF Summer Bash/Member Competition!!!!  Register your team ASAP!!!

don't miss out on the fun!don’t miss out on the fun!
  • July 20th, 9am
  • Teams of 4 people (2 males, 2 females). 
  • All of the movements and weights will be scalable
  • Uniforms/Costumes are encouraged

**If you are 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. 

…And plan to stick around after the competition for a good, old fashioned Summer Party!!! This years theme will be a Low Country Boil – Just no drinking until you finish the workout :)

 

***CrossFit for Hope***

This Saturday, July 13th at CrossFit Steele Creek!!!

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

Heats start at 9am – Ultimate has lots of peeps signed up at 9:40.  Register here

***Bonus***
modPALEO will be partnering with the Tin Kitchen to bring some delicious grub to CF for Hope next weekend!!!  Good food, good WOD, GREAT cause!

 


CF WOD July 12

WOD: “Jack” (7/9/11)
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (1.5/1)
10 Box Jumps (24/20)


Curried-Mango-Tuna-Cakes

Curried Mango Tuna Cakes

Ingredients

  • 1/2 cup red bell pepper, diced
  • 1 large shallot, finely chopped
  • 1 cup mango, diced
  • 1/4 cup cilantro, chopped
  • 2 large eggs, lightly beaten
  • 1/4 cup mayonnaise, preferably homemade
  • 1/4 cup coconut milk
  • 10 ounces canned tuna, drained
  • 1 heaping teaspoon curry powder
  • 1 1/2 teaspoon kosher sea salt
  • 3/4 teaspoon freshly ground black pepper
  • 1/4 cup coconut flour
  • coconut oil for frying

Instructions

  1. Gently combine all of the ingredients except the coconut oil in a medium mixing bowl. Carefully shape into five patties; cover with plastic wrap and refrigerate for 30 minutes.
  2. Heat the coconut oil in a large, heavy skillet over medium heat. Gently fry the tuna cakes until golden brown, 5 to 7 minutes per side.
  3. Serve with fresh lime and guacamole or cocktail sauce.

 

Today’s Workout:
8 Rounds Tabata Style –
Wall Balls
Sit-ups
Box Jumps
Burpees
Pull-ups
Squats
Slam Balls
Push-up


7.13.13: Going for B

1012801_10151681833619445_1272904071_n

7.13.13: AG Track @ 8am

WOD
3x 1000m (@5k goal pace w/ 3:00 rest after each)
Rest 5 minutes
3x 300m (@5k goal pace w/ 2:00 rest after each)

First off, this workout is in honor of Ryan Hill from NC State. He is running for the “B” standard tomorrow. If he achieves it (a 13:20 5k, Crazy!), he’ll join Lagat and Rupp on Team USA. This is the last workout he did this week in preparation. Big day for the Hickory native.

For us normal people, the purpose of this is to run strong on some longer intervals and then to teach yourself to turn up the speed even after your tired. The longer intervals will help with CF WOD’s as we often have 400’s, 800’s, and the mile in a WOD. The 1000m teaches your body to go harder for longer so that you can excel at all 3 of those distances. And the 300 is all about the heart after that distance.

To determine your 5k training pace. Go to this website (http://www.mcmillanrunning.com/), input your information, and then click on “Training Paces” to the left. It will give you both your 1000m and 300m paces.


CF Blog July 13

WOD: “Angie” (1/24/12)photo (9)
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats

A word on “Angie”:  

As the day grows hotter, those first 100 pull-ups are going to get tricky.  Typically what happens is when you sweat more you feel like you are slipping off of the bar.  When this happens you add more chalk.  LOTS more chalk.  The result is a weird chalk-paste that doesn’t really offer additional grip support, but rather makes you more susceptible to tears.  But there is hope!!!  Consider adding sweatbands to your summer gym wardrobe (oh yes!).  It may sound silly, but you can significantly reduce the amount of sweat dripping into your hands with these babies.  

Drier hands.  Less chalk.  Fewer tears.

*and if you do feel like you might tear, switch over to ring rows.  There is no point in injuring yourself for a WOD 😉

If you have successfully completed the 60 day Burpee Challenge, please contact Mike – mike@ultimatecrossfit.com

Good luck and thank you to all of our members participating in CrossFit for Hope this morning!!!  You all make us proud!!

 


CF WOD July 13

WOD: “Angie” (1/24/12)
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats


CF Blog July 14

Skill: Double Undersphoto (10)

WOD:
start w/100 Double Unders then

3 Rounds of
300m Row
15 Deadlift (155/105)
15 GHD Sit-ups
30 Ball Slams

finish w/100 Double Unders


CF WOD July 14

Skill: Double Unders

WOD:
start w/100 Double Unders then

3 Rounds of
300m Row
15 Deadlift (155/105)
15 GHD Sit-ups
30 Ball Slams

finish w/100 Double Unders


WoD1: 50 Overhead Waking Lunges w/PVC, 10 Bird Dogs, 40 OHWL, 20 Bird Dogs, 30 OHWL, 30 Bird Dogs, 20 OHWL, 40 Bird Dogs, 10 OHWL, 50 Bird Dogs
WoD2: 10 min. AMRAP of 15 Ball Slams, 200m Sprint, 15 Front Squats, 200m Sprint (*keeping the Slam Ball with you at all times)


7.15.13: Go-Go-Go

Allyson Felix of the U.S. takes the baton from team mate DeeDee Trotter in the women's 4x400m relay final at the London 2012 Olympic Games

7.15.13: AG Track at 6pm

Partner WOD:
4 Rounds
100m Run
15 Pushups
100m Run
Then Partner goes
400m Run
25 Squats
Then Partner goes

Purpose: working with partners is a great way to push ourselves harder than we do on our own. This workout also varies the load with sprints, speed, and body weight exercises. It requires you to push your body hard through the entire workout but each time in a bit of a different way. No jogging on the 100’s! Those are not for recovery. They are for speed. Yell loud for your partner. And most of all, have fun with it.


CF Blog July 15

Strength: Front Squat 3RMphoto (11)

5 Rounds:
21 Double Unders
15 Push Press (75/65)
9 Ring Rows

Momma’s Quote of the Week:  “Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control:  now.”—Denis Waitley

If you have successfully completed the 60 day burpee challenge, please contact Mike – mike@ultimatecrossfit.com

Summer Throwdown!!!

 This Saturday – 9am!!  It’s not too late to form a team and join in on the fun – we have a couple of peeps looking for teams as well.  If you’d like to register or would like to be on a team, email Liz – liznaum@gmail.com.  Here are the teams that we have registered so far:

Team Name:TBA

  • Cagney Davis
  • Susan Hearn
  • Ryan Graceffa
  • Max Paulson

Team name:  Tool Academy

  • Nick Aquiline
  • Kelsey Jones
  • Jeff Floyd

Team Name: TBA

  • Chad H
  • Aaron Hewitt
  • Megan Orrell
  • Ivy Mauney

Team name:  Fireballs

  • Nicole Aquino
  • Vanessa Carna
  • Dave Barszczowski
  • Heath Cook

Team name: “Lord of the Ring Dips”

  • Bryan Russell
  • Chelsea Whitten
  • Jennifer Joyner
  • Jonathan Scibilia

Team name: TBA

  • Jim Garnham 
  • Rachel Garnham 
  • Boone Duwell
  • Katie MacArthur

Team name: TBA

  • Kelly Melton
  • Dalissia
  • Nick
  • EY

Team name: The Flinstones

  • Theresa
  • Ben H
  • Shannon
  • EC

CF WOD July 15

Strength: Front Squat 3RM

5 Rounds:
21 Double Unders
15 Push Press (75/65)
9 Ring Rows


Mobility-Kit

We’ve linked to it before and I’m sure we’ll link to it again in the future because it’s that valuable – MobilityWOD.com. Resolving pain, preventing injury and optimizing athletic performance – what a great trio. Moving well is important, in fact it’s vital to your health. So bookmark it and use this awesome resource to hack your body’s mechanics and provide the template to perform basic maintenance on yourself.

You can read more about Kelly Starrett and the why behind MobilityWOD in this recent article from Greatlist – BUILDING AN INJURY-FREE BODY WITH MOBILITY EXPERT KELLY STARRETT.

Can you talk about mobility to stretch and stay loose versus mobility to optimize performance?

Do you have what we know as the full range of motion for the human being? That’s decided. We know how much elbow flexion there is. That’s not debatable.

What’s interesting is how we can divest ourselves of the fact. It’s like, “Hey, it’s okay that I don’t have the range of motion to do this sport, it doesn’t matter because I can still do the sport. It’s okay if I’m at 50 percent of my capacity as a human — that’s okay because I’m still a human.”

And I think that’s the problem, that we’ve sort of made this case where we’ll be like “Well, I can roll out a little bit, stretch, bend over, pull my hamstrings a little bit, I’m not so stiff. Great, goodbye!” I don’t think people are going after the corners. We’re leaving this 20 percent margin of function. So, we were confusing the fact that we didn’t have pain… with the fact that we were working at peak efficiency.

I only know a handful of people that are working at 90 percent of their efficiency. We’re so robust that you can buffer bad diet for decades and it doesn’t matter. You can move like crap for decades and it doesn’t matter. What does that tell you about the resiliency of the human being?

Are some people naturally more or less flexible?

Watch kids crawl — look at all the hip flexion. It’s all the same. You have infinite potential as a child. It’s very level. That’s why you don’t see any difference between boys and girls in middle school, dude.

Kids in the playground just tear off at recess, right? Do they have to activate their glutes? No, they have all that potential. They can put their arms over their head. You know they have full ankle range of motion.

When do we lose this innate mobility?

Not teaching movement practices. Why aren’t those kids in gymnastics? Why are [kids who take gymnastics] little cheetahs the rest of their lives? Remember those kids? They learned to backflip and they can always do a backflip? And they can jump off the trampoline and they can do all that crazy shit? I think that’s why—talk to any coach, they’re like “Oh, yeah, your kid has to be in gymnastics. Period.”

You say people should be able to perform basic maintenance on themselves. Is there one thing that people ought to do?

Protect your nervous system. That’s it. What is it about your spinal positioning that’s wretched? I’m less worried about how stiff your calves are because the number of calf injuries and the number of Achilles injuries [are] low compared to the number of back tweaks and hip tweaks. If you have one thing to do during the day, what is it that you can protect about your nervous system? Your nervous system is your limiting factor. Period.

What is the one movement for that?

I’d say the single most significant thing is to… get people to stop sitting. The “smoking” of our generation is sitting. A treadmill is not the answer. The answer is not to sit. So, you need a cheap-ass barstool and a higher desk and you can lean and put your foot up and change position and just by removing that stimulus alone, life would change.

 

Today’s Workout:
WoD1: 50 Overhead Waking Lunges w/PVC, 10 Bird Dogs, 40 OHWL, 20 Bird Dogs, 30 OHWL, 30 Bird Dogs, 20 OHWL, 40 Bird Dogs, 10 OHWL, 50 Bird Dogs
WoD2: 10 min. AMRAP of 15 Ball Slams, 200m Sprint, 15 Front Squats, 200m Sprint (*keeping the Slam Ball with you at all times)


WoD 1: “Death By Burpees”
WoD 2: 5 minutes of Plank and Wall Squats, alternating every 30 seconds


CF Blog July 16

Strength: Deadlift 3-3-3-3935010_10201424233309065_653194745_n

5 Rounds:
20 Walking Lunges
12 Wall Balls (20/14)
10 Box Jumps (24/20)
6 Plyo Push-ups

If you have successfully completed the 60 day burpee challenge, please contact Mike (mike@ultimatecrossfit.com)

UCF Member Competition/Summer Bash – THIS SATURDAY!!!

 

Check out this great article from “Lift Big, Eat Big” about the  importance of driving your knees out during a lift:

Shove Your Knees Out! 

by Brandon Morrison

 
 One of the most common mistakes you’ll witness in training is a lack of mobility to shove the knees out while performing a lift. I’d even go as far as saying, that to be a good (and healthy) athlete, getting the knees shoved out during a movement could be the difference of making the lift, or reconstructive surgery. Often times, this type of issue will be predominant in a beginning lifter, however it can happen to someone who takes too much weight on when they’re not prepared for it, too.
 
Shoving the knees out accomplishes a couple of things:
  • It creates external rotation in the hip, which allows a deeper squat due to the hip being allowed to “open” more. This allows more force to be generated from the hip, increasing the stability and strength of the joint.
  • It allows the foot to remain “unflattened”, increasing strength through the foot and ankle joint.
It doesn’t just stop at squatting, however. Shoving the knees out (into your elbows to increase hip torque and tightness) while deadlifting, box jumping, cleaning, snatching, and every other lift will do nothing but benefit you. Though, if you don’t have the ability of being able to shove the knees out, fret not. Through focused mobility and strength work, it will improve.
 
Too many times you will see new clients and lifters get set up for something like a box jump, and it will appear as though their knees are magnetically attracted to each other. The shearing effect of this is bad enough before the jump, but if they land in this same magnetic-kneecap position? Fuggetahboutit. Coaches/trainers need to be on top of their clients for this mistake that seems to go unnoticed on almost everything but the squat, and even sometimes ON the squat.
 
The same thing can be said for your dip on a jerk or push press, wallballs and thrusters (if you are in to that sort of thing), if you actively shove your knees out in nearly every movement will bring you nothing but good tidings of great joy.
 
Below are some tips to help improve hip external rotation, including some examples via YouTube:
If you frequently find yourself having issues warming up and getting your glutes firing, I suggest adding these to your warm-up (hopefully you have a warm-up you like to do). If you don’t have a warm-up, and instead often just get to it, start here and build around these.
 

CF WOD July 16

Strength: Deadlift 3-3-3-3

5 Rounds:
20 Walking Lunges
12 Wall Balls (20/14)
10 Box Jumps (24/20)
6 Plyo Push-ups


diet

Nutrition is an area that can frustrate all of us. It goes beyond the fact that deep down, we all wish ice cream, cereal, and everything fried was the pinnacle of healthy eating. The key is how we approach nutrition. What I am about to tell you is not revolutionary, nor does it apply solely to nutrition.

If you want to be successful, prioritize adherence.

If I asked a handful of people what the priorities would be in helping someone improve nutrition, they would likely spit out a few things. Eat real food, drop the carbs, and so on. All these ideas are worth considering, but are leaps and bounds away from the top of the priority list.

Nutrition is often limited by the person, not by the information. The information is there, it’s everywhere, although some information is better than others. The reason changes aren’t being made has more to do with the person (or with YOU).

If I were to choose one thing to prioritize in a nutrition plan, it would be adherence. Adherence is your ability to stay the course, or stick to the plan. Make changes slowly, and choose things to which you know you can adhere. That will be your key to long term nutrition success.

 

Today’s Workout:
WoD 1: “Death By Burpees”
WoD 2: 5 minutes of Plank and Wall Squats, alternating every 30 seconds


WOD:
5 Rounds of 2 Min AMRAP:
10 Bar Rows
10 Squats
10 Push-ups
*Rest 2 min between rounds
Cash Out: Hill Runs OTM for 5min


CF Blog July 17

Speed: Sprints 8x50mIMG_6417

WOD:
AMRAP 15
300m Row
1 Rope Climb
25 Ball Slams (30/20)
25 Abmat Sit-ups
50m Farmer’s Walk (1.5/1)

Oh, Yeah!!!  Nutrition will be at the gym today during our 10am and noon classes handing out goodies for our members.  Come on by, get your sweat on and try out some of their products 🙂

 

Mark your Calendars!!

*This Saturday, July 20:  Member Competition (9am) & Summer Bash (2-6pm)

*August 3rd: 31 Heroes https://www.31heroes.com/athlete-registration/?gym=jwErjp

*August 16th: Paying it Forward for Connor (see letter below)

Hello Everyone!
 
We are excited to announce the launch of our website for Connor’s 5th Birthday celebration! 
 
 
As many of you know, we lost our sweet Connor this past March in his battle with HLH (Hemophagocytic lymphohistiocystosis).  In an effort to keep his memory alive in all of us, we are deciding to pay it forward on his birthday weekend with a blood drive & bone marrow registration!  Our site has all of the details and you can participate even if you do not live in Charlotte!!!  J
 
We have worked very hard on this event and want it to be HUGE!  Please help us hit our goal for Blood donated and Bone Marrow registration (note: you do not donate bone marrow…yet…you just get a cheek swab to be a donor in the future). 
 
Connor received a lot of blood over the year he was in and out of the hospital, our goal is to replenish the blood Connor received.  Also, if he would have made it through the treatment of HLH, he would have needed a bone marrow transplant to completely get rid of the HLH.  Any of us would have given our bone marrow to see one more day with him…please consider being registered in the bone marrow system so that in a year, 5 yrs or 10 yrs, if anyone on this list gets a call that they are a match, please let us know the story!  In a small way, it would be as though Connor saved that person’s life through this event! 
 
The drive is on August 16th (details on site) and if you are not in Charlotte, please go to your nearest Red Cross to donate ON August 16th and register your donation on our site! 
 
Please forward to friends, family, co-workers, anyone you can think of!  Also, anyone that can help market this event, we would GREATLY appreciate!!!! 
 
Kim Smith

CF WOD July 17

Speed: Sprints 8x50m

WOD:
AMRAP 15
300m Row
1 Rope Climb
25 Ball Slams (30/20)
25 Abmat Sit-ups
50m Farmer’s Walk (1.5/1)


7.17.13: Thrust a Burpee

burpees

7.17.13: The Pit @ 6am

WOD:
30-20-10 DB Thrusters (35/25)
10-20-30 Burpees
400m Run between rounds

Notes: For this one, you will do 30 DB Thrusters, 10 Burpees, 400m Run, 20 DB Thrusters, 20 Burpees, 400m Run, 10 DB Thrusters, 30 Burpees, 400m Run

Goal: the goal for this workout is to go unbroken on each movement and then to run a nice, strong, consistent 400m each time. If the weight is too much, then back off a little. Try to go nice and smooth the whole way through the workout vs. burning out on the first round. Have a time goal for the 400m run, watch the clock when you go out for the run try to hit that time each round.

 

PLEASE NOTE: There will be no Endurance class on Saturday due to the Throwdown. Have fun!


mentalDo you use mental strategies in the gym to improve your performance? Which mental strategies are most important? A recent study from the Journal of Strength and Conditioning Research posed this question to 102 experienced coaches. The answers may surprise you.

The coaches were comprised of ninety men and twelve women, averaging over seven years as professional strength and conditioning coaches. Researchers created a daunting questionnaire about training psychology, complete with multiple choice and short answer questions. No, I’m not joking. The answers were compiled and analyzed to determine the most common mental strategies that professional coaches employ with their athletes.

The most used strategies turned out to be goal setting, adherence, and self-talk.Goal setting is definitely the cornerstone of training. Without a goal, how do you know where you’re going? Adherence is decidedly less sexy, but equally important. Stick to your program. Do the work – even when it sucks, and even when you’d really rather not. Self-talk is probably my favorite mental strategy. If you merged George Carlin with Conan the Barbarian, and then made him fight that witch from Mighty Morphin Power Rangers that lives on the moon – the resulting dialogue is what my self-talk sounds like.

Another interesting result was that more experienced coaches are more likely to use mental strategies with their athletes. The use of every single mental strategy increased along with the experience of the coach. This means training psychology should be a tool in your coaching toolbox. If it’s not, then start learning and practicing – today.

Finally, the study identified the top factors most damaging to an athlete’s success. Stress and anxiety took center stage. This speaks to me about the importance of recovery and the athlete’s lifestyle. Training is just one part of athletic development. But since it’s the sexiest part, it gets the most attention. Managing stress and getting quality sleep isn’t something most gym rats like to tackle, but ignoring its importance can derail all your hard work.

Do you use mental strategies to improve your performance? Tell us about your self-talk. Is it uplifting? Scary? Something else entirely? Jump in the comments and let’s hear it.

 

Today’s Workout:
WOD:
5 Rounds of 2 Min AMRAP:
10 Bar Rows
10 Squats
10 Push-ups
*Rest 2 min between rounds
Cash Out: Hill Runs OTM for 5min


“The Tens”
10 Rounds: 10m Broad Jump + 10 Sit Ups + 10 Fire Hydrants + 10 Extreme Jacks + Jog Backwards to start


CF Blog July 18

WOD: “Santiago”photo (12)
7 Rounds
18 DB Hang Squat Clean (35/20)
18 Pull-ups
10 Power Cleans (135/95)
10 HSPU

 

 

AnibalSantiagoHero_th.jpgU.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

 

 

 

 

This Saturday!!!  Please note that there will be NO REGULAR CLASSES THIS SATURDAY as we will be kicking off our 2nd Annual Member Throwdown at 9am!!

UCF Summer Bash kicks off at 2pm.  Please reply to the EVITE to let us know you’re coming!!!

Teams competing on Saturday:

Team Name: “Snatch Commanders”

  • Cagney Davis
  • Susan Hearn
  • Ryan Graceffa
  • Max Paulson

Team Name: Words with Friends

  • Yashpal
  • Bo Liu
  • Denise

Team name:  Tool Academy

  • Nick Aquiline
  • Kelsey Jones
  • Jeff Floyd

Team Name: TBA

  • Chad H
  • Aaron Hewitt
  • Megan Orrell
  • Ivy Mauney

Team name: “Risky Business”

  • Nicole Aquino
  • Vanessa Carna
  • Dave Barszczowski
  • Heath Cook

Team name: “Lord of the Ring Dips”

  • Bryan Russell
  • Chelsea Whitten
  • Jennifer Joyner
  • Jonathan Scibilia

Team name: TBA

  • Jim Garnham 
  • Rachel Garnham 
  • Boone Duwell
  • Katie MacArthur

Team name: TBA

  • Kelly Melton
  • Dalissia
  • Nick
  • EY

Team name: The Flinstones

  • Theresa
  • Ben H
  • Shannon
  • EC

Team Name:  Santa’s Snatches

  • Brian F
  • DA
  • Lacey Marder
  • Kristen Lang 

CF WOD July 18

WOD: “Santiago”
7 Rounds
18 DB Hang Squat Clean (35/20)
18 Pull-ups
10 Power Cleans (135/95)
10 HSPU


Random Notes - JUL

Congrats to Bryan, Jen B., Lynn and Chris on completing all 60-days of the Burpee Challenge!

Winner of the 1/2-off BC drawing is….  Jen B!

Denver Puts Limits on Group Exercise

Americans Are Exercising More, But We’re Still Fat

People Can Be Tricked Into Eating Lots Of ‘Healthy’ Foods

The World Eats 70% More Goat Meat Than Bacon, Needs New Priorities

Is Your Olive Oil As Healthy As You Think?

Cornell Scientist’s Quest: Perfect Broccoli

CDC says Americans still consume too much, but studies show no benefit in reducing salt

Why 80% of People Worldwide Will Soon Stop Eating Wheat

Soft Drink Evolution: Their Can Designs Since the 1950’s

The Hidden Message In Wendy’s New Logo

A Subway Map Of The Metabolism [Infographic]

The Art of Eating In: How I Learned to Stop Spending and Love the Stove

How Global Warming Will Change Your Life

Think Your Office Is Soulless? Check Out This Amazon Fulfillment Center

Charlotte Struggles to Become a Live Music Landmark

The Rise Of The Fashion Sweatshirt

Why Do Men Wear Shorts?

Men Wearing Their Girlfriends Clothes

Why you’ll share this story: The new science of memes

Classic Mo-ment: Rivera’s final ASG flawless

Your Favorite Movies Laid Out As Vintage Treasure Maps

Inside The Asylum, One Of The Most Successful Low-Budget Movie Studios

Alice Cooper Slams Mumford & Sons And The Lumineers, Says Labeling Them Rock Bands Is ‘An Offense’

The Terrible and Wonderful Reasons Why I Run Long Distances

 

Today’s Workout:
“The Tens”
10 Rounds: 10m Broad Jump + 10 Sit Ups + 10 Fire Hydrants + 10 Extreme Jacks + Jog Backwards to start


WoD:
Farmer’s Carry + Runs
5 Rounds 50m Farmer’s Carry + 300m Run + 50m Farmer’s Carry
Cash Out:
Partner Ab Throwdowns, 2 Rounds of :30
Then Partner Push Up Pyramid (partner 1 does 10, Partner 2 does 9… Partner 2 does 1, then back UP with Partner 2 starting with 1 Push Up)


CF Blog July 19

Strength: Back Squat 2 OTM @ 65% for 10 minutes (keep it light!)IMG_6432

WOD: “Tabata”
Calorie Row
Abmat Sit-ups
Double Unders
Alternating Single Arm DB Snatches (45/25)

From Mike:

A good friend of mine and former TM 3 (E4) Rescue Swimmer in the U.S.
Navy, Nick Lacaria is selling RED Friday shirts on his fitness website.
The proceeds go directly to taking care of the wounded, KIA and family
members of the Special Operations Community. You’ll see me wearing one on
Friday’s from here on out.

The R.E.D. in RED Friday stands for “Remember Everyone Deployed.” Wearing
a RED shirt on Friday is a way to show support and  honor those Soldiers,
Marines, Airmen and Sailors deployed all around the world that have to
wear a uniform every day.

He created these shirts to help show solidarity to those that are still
out there, away from home completing a mission, standing a watch,
completing a school . He also hopes to propagate awareness by getting as
many people as he can on board, so that we-The People- show gratitude to
the individual service-member regardless if you are for or against their
cause. They are human beings-US citizens that volunteered to fight on our
behalf to protect all of the core values this country was founded on and
are seemingly taken for granted by most of us every day. Let’s stop taking
them for granted, because when we lose one, we lose a bit of
ourselves….both value and human being.

A child’s father or mother,

A Mother or Father’s son,

A brother or sister or cousin,

A friend…..

We-The People- are responsible for their well being before, during, and
after combat and training. Keep in mind that one day, these service
members will be back in our local communities and will  need jobs,
healthcare, training and assistance to get back to what we call “normal”.
By generating revenue for charities that accomplish this task, we help one
dollar at a time. One shirt at a time.

If you would like to help, you can donate $25 and get a pretty cool shirt
in return. If you don’t want a RED Friday shirt or don’t need one, that’s
OK; you can donate to the charities directly. But please, encourage those
around you to stand up and acknowledge those that have served and those
that have given the Ultimate Sacrifice for the values we hold so dear.

To purchase a R.E.D. Friday Shirt by Pain Cave Fitness, you can go here:
https://squareup.com/market/nick-lacaria.  We have Men’s and Women’s sizes
still available.

To donate directly to The Red Circle Foundation, you can go here:
http://redcirclefoundation.org/event-sponsorships/

To donate directly to Charlotte Bridge Home, you can go here:
http://charlottebridgehome.org/index.php/support/donate

To donate through the Boot Campaign, go here: http://www.bootcampaign.com/

To donate to the Lone Survivor Foundation, go here:
http://www.lonesurvivorfoundation.org/

Happy R.E.D. Friday!

Tomorrow is the Member Competition/Summer Bash!!!  Comp kicks off at 9am sharp and the Bash will run from 2-6pm (please RSVP to the EVITE)

This is the final list of competitors – if you are supposed to be on it and you do not see your name, please email Liz ASAP (liznaum@gmail.com)

Teams competing on Saturday:

Team Name: Snatch Commanders

  • Cagney Davis
  • Susan Hearn
  • Ryan Graceffa
  • Max Paulson

Team Name: Words with Friends

  • Yashpal
  • Bo Liu
  • Denise

Team name:  Tool Academy

  • Nick Aquiline
  • Kelsey Jones
  • Stokely 
  • Tate

Team Name: The Nava-hoes

  • Chad H
  • Aaron Hewitt
  • Megan Orrell
  • Ivy Mauney

Team name: Risky Business

  • Nicole Aquino
  • Vanessa Carna
  • Dave Barszczowski
  • Heath Cook

Team name: Lord of the Ring Dips

  • Bryan Russell
  • Chelsea Whitten
  • Jennifer Joyner
  • Jonathan Scibilia

Team name: TBA

  • Jim Garnham 
  • Rachel Garnham 
  • Boone Duwell
  • Katie MacArthur

Team name: Revenge of the Ultimate Nerds

  • Kelly Melton
  • Dalissia
  • Nick
  • EY

Team name: The Flinstones

  • Theresa
  • Ben H
  • Shannon
  • EC

Team Name:  Santa’s Snatches

  • Brian F
  • DA
  • Lacey Marder
  • Kristen Lang 

 


CF WOD July 19

Strength: Back Squat 2 OTM @ 65% for 10 minutes (keep it light!)

WOD: “Tabata”
Calorie Row
Abmat Sit-ups
Double Unders
Alternating Single Arm DB Snatches (45/25)


Scallop Bacon Sandwiches

Scallop Bacon Sandwiches

Preparation time: 15 minutes
Cook time: 16 Minutes
Serves 4-5
4 slices of bacon
20 large scallops
½ teaspoon curry powder
½ teaspoon red pepper
¼ teaspoon sea salt
¼ cup red onion, thinly sliced
½ cup baby spinach leaves, stems removed
coconut oil cooking spray, or olive oil in a misto
Shallot Sauce
1 tablespoon bacon grease
2 shallots, finely diced
4 tablespoons balsamic vinegar
¼ teaspoon honey

1. In a large frying pan, fry the bacon over medium-high heat. While the bacon is cooking, mix together in a small bowl the curry powder, red pepper and sea salt. On a small plate arrange the scallops in a single layer. Sprinkle half of the seasoning over the scallops. Place the scallops, seasoned side down in a frying pan coated with cooking spray.  Fry the scallops over medium-high heat for 3 minutes. Sprinkle the remaining seasoning onto the scallops, flip and cook another 3 minutes. Once cooked, remove both the scallops and the bacon from their pans, and set aside. Reserve one tablespoon of the bacon grease.

2. Add 1 tablespoon of bacon grease, the shallots, balsamic vinegar and honey to a medium saucepan. Simmer on medium-high heat until the sauce thickens.
3. Cut each scallop in half horizontally. Cut the bacon into 1-inch sections. To assemble, place a piece of bacon, a sliver of onion and a leaf or two of spinach on top of half a scallop, placing the other half scallop on top of that. Secure each stack with a toothpick, and finish with a small dollop of the shallot sauce.

 

Today’s Workout:
WoDs:
1) Partner Push Up Pyramid (partner 1 does 10, Partner 2 does 9… Partner 2 does 1, then back UP with Partner 2 starting with 1 Push Up)
2) 5 Rounds 50m Farmer’s Carry + 300m Run + 50m Farmer’s Carry


7.20.13: No Class

polls_NO_CLASS_0924_600418_poll_xlarge

 

7.20.13: No Class.

Enjoy the Throwdown!

 

 

 

 


CF Blog July 20

**No Classes Today!!**

Member Competition – 9am

Stronger, Faster, Healthier (SFH) will be in attendance – come check them out and see how their products can enhance your health and performance

This is happening, peopleThis is happening, people

Low Country Boil/Summer Bash – 2-6pm

*Please bring a side to share 🙂


CF WOD July 20

Member Competition

**No Classes Today**


CFD Blog July 21

WOD: “DT”IMG_0386
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

DT-th.jpgIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


CF WOD July 21

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


7.22.13: Partner to the Max

0fd0b3df5e0e4279fd91d2f2caa02988-300x300

7.22.13: AG Track @ 6pm

WOD
3 People Per Team
3 Rounds of:
Run 200, then do Air Squats til teammate returns
Run 200, then do Pushups til teammate returns
Run 200, then do Lunges til teammate returns

Notes:
– The goal of this workout is to push yourself in both the runs and the exercises. Your teammate is depending on you to return as fast as possible but you also want to accumulate as many reps as possible. And as always, have fun!
– Keep track of both your overall time + # of squats, pushups, and lunges that your team does.


CF Blog July 22

image (1)Risky Business- Soul Train Dance Winners

Strength:
Back Squat 3-3-3-3

WOD:
3 Rounds
400m Run
15 Pull-ups

Post WOD Group Stretch

Momma’s Quote of the Week:  “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”—Thomas A. Edison

 

image (3)Revenge of the Ultimate Nerds: WOD 2 Winners

Huge thank you to everyone who came out on Saturday – both for the competition and for the party!!  It was so awesome to see our great community cut loose and have some fun!!

Thank you as well to everyone who showered Mike with diapers and baby love.  It was very much appreciated 🙂image (4)

Lastly, a big thank you to all who put in the time and effort to make Saturday a big success – Jayme for organizing the competition; Mike, LB, Chris E. and everyone else who contributed to pulling off such a fantastic summer bash/Low Country Boil/Slip-‘n’-Slide Extravaganza!!!


CF WOD July 22

Strength:
Back Squat 3-3-3-3

WOD:
3 Rounds
400m Run
15 Pull-ups


HAHA

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 DOMSDelayed 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, stretch and repeat.

 

Today’s Workout:
WoD: 15 min AMRAP of 5 K2E/Leg Raises, 10 Dips, 15 Incline Push Ups, 20 Extreme Jacks
Cash Out: Hill Sprints… 1 every 30 seconds for 3 minutes


WoD: 3 Rounds of 800m Run and 50 Squats (*from “start/stretch” area to “big tree”)
Cash Out: Finish with Ab Work – 
100 partner ab-throw downs, alternate every 25
then… 2min Max Rep Sit-ups vs your partner


modPALEO @ Atherton Mill Market

modPALEO added retail sales to its roster last week when we began selling single meals inside the Atherton Mill Market. Find us stocked in the Queen City Pantry (formerly known as Simply Local) along with other local producers. It’s a great way to try modPALEO meals and a convenient option when you need a quick, clean meal on the go. We’re thrilled to be a part of the local food scene inside one of our favorite markets!QCPantry


CF Blog July 23

Strength:image (2)
Bent Row 5-5-5-5

WOD:
3 Rounds
20 Ball Slams (30/20)
30 Abmat Sit-ups
40 Double Unders

Post WOD:
3 x 10 Ring Rows

 

31-Heroes!!!!  August 3!  Register today!!

31 Heroes

 

“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.

The Heroes

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

  • Alexander J Bennett, Sgt.
  • Darrik C Benson, PO1 SEAL
  • Brian R Bill, CPO SEAL
  • John W Brown, Tech Sgt., USAF PJ
  • Christopher G. Campbell, PO1 SEAL
  • David R Carter, CWO4
  • Jared W Day, Information Systems Technician PO1
  • John “Jet Li” Douangdara, Master at Arms 1st Class
  • Spencer C Duncan, Spc.
  • John W Faas, CPO SEAL
  • Patrick D Hamburger, Staff Sgt.
  • Andrew W Harvell, Staff Sgt., USAF CCT
  • Kevin A Houston, CPO SEAL
  • Jonas B Kelsall, Lt CMDR SEAL
  • Louis “Lou” J Langlais, Master Chief SEAL
  • Matthew D Mason, CPO SEAL
  • Steven “Matt” M Mills, CPO SEAL
  • Bryan J Nichols, CWO2
  • Nicholas H Null, CPO EOD
  • Jesse D Pittman, PO1 SEAL
  • Thomas A Ratzlaff, Senior Chief SEAL
  • Robert J Reeves, CPO SEAL
  • Heath M Robinson, CPO SEAL
  • Nicholas P Spehar, PO2 SEAL
  • Michael J Strange, Cryptologist Technician PO1
  • Jon “JT” T Tumilson, PO1 SEAL
  • Aaron C Vaughn, PO1 SEAL
  • Kraig M Vickers, Senior Chief EOD
  • Jason R Workman, CPO SEAL
  • Daniel L Zerbe, Tech Sgt., USAF PJ
  • Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.


CF WOD July 23

Strength:
Bent Row 5-5-5-5

WOD:
3 Rounds
20 Ball Slams (30/20)
30 Abmat Sit-ups
40 Double Unders

Post WOD:
3 x 10 Ring Rows


tomorrow

Did you just start eating a clean diet and give up processed foods? Did you just start a new and more intensive exercise program?

Here’s some news: It’s going to suck sometimes, and there is nothing you can really do about that until your body adapts.

You’re going to have moments of weakness when you want nothing more than a bag of chips or a package of Twinkies. Days when you can barely drag yourself to the gym.

It’s only once. It can’t really hurt. It’s not so bad. The mind is remarkably adept at coming up with justifications.

But – as the theory of self-herding demonstrates – this decision won’t stand on its own. Every choice you make lays neural groundwork that will bias your future decisions. Eventually, you’re the sum of your habits. No more, and no less.

So, my advice when you want to give up is this: “quit tomorrow.”

Nourish yourself with healthy food today. Get yourself to the park and grind through that workout today. And tomorrow, if you want that Pop Tart or you need a rest, go ahead and take it.

But I’m betting the urge to quit will be gone. Instead, when tomorrow dawns, you’ll feel just a bit healthier, a little less dependent on sugar, a little stronger. You’ll have harnessed self-herding in your favor. And you’ll be one step closer to your goals.

 

Today’s Workout:
WoD: 3 Rounds of 800m Run and 50 Squats (*from “start/stretch” area to “big tree”)
Cash Out: Finish with Ab Work –
100 partner ab-throw downs, alternate every 25
then… 2min Max Rep Sit-ups vs your partner


3x1000m (w/3:00 rest after each)
-rest 5 minutes-
3x200m (w/2:00 rest after each)


CF Blog July 24

Strength:IMG_0434
Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

WOD:
AMRAP 15
250m Row
15 KB Swings (1.5/1)
10 Back Extensions
15 Box Jumps (24/20)

Yashpal was kind enough to share this little gem from Saturday :)—> Video Jul 20, 6 49 34 PM

 

 

At Ultimate, we carry the line of Stronger Faster Healthier (SFH) Proteins – both Whey and Recovery.  If you have ever wondered what makes this product superior to the many other protein options available to you, here’s why:

How Recovery Works


CF WOD July 24

Strength:
Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

WOD:
AMRAP 15
250m Row
15 KB Swings (1.5/1)
10 Back Extensions
15 Box Jumps (24/20)


7.24.13: One Minute Burner

7.24.13: One Minute Burner

 

7.24.13: The Pit @ 6am

One Minute Burner

3 Rounds for Max Reps of:
Squat Jumps (for 1 minute)
Push-ups (1:00)
Mountain Climbers (1:00)
Abmat Situps (1:00)
Double Unders (1:00)
Ring Dips (1:00)
AirDyne- calories(1:00)
– Rest :30 in between each exercise. Record total # of reps.

The goal here is to work on conditioning, to move from one exercise to the next with minimal rest, and to go for as many reps as possible even when your mind is telling you to stop.


Coconut Oil

Coconut oil has elbowed its way onto grocery store shelves across the country, and it is rapidly growing more popular. This trend is a change from the 1990s, when coconut oil fell out of favor because of its high saturated fat content. Now coconut oil manufacturers bill this tropical fat as a healthy alternative to other oils.  Many vegans rely on coconut oil as a sweet vegetable fat, and coconut oil is also a popular fat for anyone who is following a Paleo diet or eating lactose-free foods.

So what is coconut oil?

Coconut oil comes from pressing out the natural oil in coconut flesh. It’s very popular in southeast Asian cuisine and has a variety of culinary uses, including cooking and baking. Many people use it to make stir-fries and sautéed dishes, but it’s not ideal for frying because it has a lower smoke point than other oils, such as canola and peanut oil. Unlike its counterparts, coconut oil is solid below 76 F because it has a very high saturated fat content, which makes it resistant to spoilage and gives it a very long shelf life. In fact, coconut oil contains about 90% saturated fat, much more than butter (about 64%), beef fat (40%), peanut oil (17%), olive oil (15%) or canola oil (7%).

The Dietary Guidelines for Americans recommend that saturated fats should make up less than 10% of total daily calories to reduce total blood cholesterol levels and low-density lipoprotein (LDL) “bad” cholesterol levels. High levels of LDL can result in a buildup of cholesterol in your arteries, and eventually, LDL cholesterol can enter your blood vessel walls and begin to build up under the a restricted blood flow. Although some research has questioned the link between saturated fat and poor heart health, studies have found that replacing saturated fats and trans fatswith polyunsaturated and monounsaturated fats reduces the levels of LDL cholesterol and increases the levels of HDL cholesterol, improving heart health.

What are the benefits of coconut oil?

The saturated fat in coconut oil and other plant-based oils is generally considered to be healthier than saturated fats from animal sources. In addition, recent studies have shown that coconut oil in its natural form boosts healthy HDL cholesterol. HDLs act as cholesterol scavengers, carrying cholesterol from other parts of your body back to your liver, which removes it from your body. The higher your levels of HDL, the healthier your heart is likely to be.

However, the fat in extra virgin coconut oil is different from the fat in hydrogenated coconut oil. Hydrogenation creates trans fats, which are made by adding hydrogen to unsaturated fats. This process creates fats that are less likely to spoil than naturally occurring oils, thus extending the shelf life of the foods they’re used in.  Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower HDL cholesterol, which increases a person’s risk for cardiovascular disease. Coconut oil received a bad reputation in the 1990s partially due to hydrogenated coconut oil, which has a high trans fat content.

Virgin coconut oil is also different from other oils because it has a high medium chain triglyceride (MCT) content, whereas most oils consist entirely of long-chain triglycerides (LCT). Our bodies actually metabolize MCTs differently than LCTs, transporting MCTs directly from the intestines to the liver, where they’re more likely to be burned off as fuel and slightly raise the metabolic rate. In contrast, LCTs are more likely to circulate throughout the body and be deposited in fat tissue. So, the MCT content in coconut oil has two benefits for athletes: it can be metabolized quickly for energy and it may increase HDL cholesterol.

Because it is quickly metabolized, coconut oil can provide a significant amount of energy from fat; fats contain 9 calories per gram, compared with 4 calories per gram in carbohydrates and protein. Fat’s calorie density, along with your body’s nearly unlimited storage capacity for fat, makes it your largest reserve of energy. One pound of stored fat provides approximately 3,600 calories of energy. While these calories are less accessible to athletes performing quick, intense efforts like sprinting or weight lifting, they become essential for lower intensity and endurance exercise such as long-distance cycling and running. In fact, your body actually stores some fat in the muscle fibers themselves.

Should I eat coconut oil?

To sum it up, coconut oil has a terrific flavor, and there’s no harm in using it in small amounts. However, due to its high saturated fat content, it should be used sparingly. Most of the research that has been done on coconut oil thus far has consisted of short-term studies that have examined its impact on cholesterol levels, which means that we don’t really know how long-term consumption of coconut oil will affect heart health. Furthermore, coconut oil might not be as nutritious as other plant-based oils, such as olive oil, because these oils are high in monounsaturated and polyunsaturated fat, which means they lower LDL while increasing HDL cholesterol.

So coconut oil can provide some of the calories you need to have from fat, but a little bit goes a very long way.

Source: Coconut oil: Should you add it to your diet?

 

Today’s Workout:
WOD:
3x1000m (w/3:00 rest after each)
-rest 5 minutes-
3x200m (w/2:00 rest after each)


WoD1: 1-20 alternating Burpees and Extreme Jacks with Hill Sprints between each movement.
WoD2: 20-1 alternating Wall Jumps and Dips with Stair Runs between each movement.

 


CF Blog July 25

WOD:IMG_0276

Row 21,097m

 

 

 

haha.  just kidding

 

Skill Day:
Pull-ups (Deadhang, Kipping, C2B, Butterfly)

WOD: (from 1/17/11)
3 Rounds
500m Row
21 Burpee Pull-ups
400m Run

Payin’ It Forward for Connor is coming up next month, the event will host both a blood drive and a bone marrow drive (the bone marrow drive requires nothing more than a swab of your cheek).  For those on the fence about getting on the Bone Marrow Registry, here’s a great article from the Daily Mail about a remarkable donor.

Selfless college athlete who retired so he can donate his bone marrow has two liters removed for unknown leukemia patient

A University of New Hampshire track and field star hailed as a hero after he quit the team so he can donate bone marrow has given two liters of it to a complete stranger.

Cameron Lyle, a senior, grabbed national attention last week when he said he would selflessly end his collegiate track and field career to give the gift of life to a 28-year-old leukemia patient.

Mr Lyle does not know the patient’s name, but was told that he had been given just six months to live.

Selfless: Cameron Lyle shows off his 'Wildcat pride' from his hospital bed at Massachusetts General Hospital, where he donated two liters of bone marrow to a 28-year-old leukemia patientSelfless: Cameron Lyle shows off his ‘Wildcat pride’ from his hospital bed at Massachusetts General Hospital, where he donated two liters of bone marrow to a 28-year-old leukemia patient

The 21-year-old had joined the bone marrow registry back in his sophomore year, but it wasn’t until two months ago that he was contacted because he was a 100 per cent match for the man.

He said that the choice to donate was a no-brainer, but doing so would mean that the promising shot put, hammer and discus-thrower would have to sit out the rest of the season.

Mr Lyle told the Today show: ‘I was surprised, I was pretty happy. I said yes right away. And then afterwards I thought about everything that that meant giving up, but I never had a second thought about donating. If I had said no, he wouldn’t have had a match.’

Donor: Mr Lyle was contacted because he was a 100 per cent match for a leukemia patient given six months to liveDonor: Mr Lyle was contacted because he was a 100 per cent match for a leukemia patient given six months to live

He underwent surgery over the weekend at Massachusetts General Hospital in Boston to extract the marrow from his hip.

The two-hour procedure, which involves inserting a needle into the hip, collected two liters of bone marrow that was quickly given to the leukemia-stricken man.

Mr Lyle told Today that he would get an update on the patient’s condition in about a month.

But as part of Mr Lyle’s recovery, he’ll be unable to lift more than 20 pounds over his head for a few weeks, ruling out the heavy objects he tosses in competition.

Both Mr Lyle’s mother and team coach were both extremely supportive of his decision.

‘He’s my hero,’ his mom Christine Sciacca said. 

‘I couldn’t be more proud of him and how he’s been so humble about it.’

But Lyle said he felt like he had been called into the principal’s office when he went to tell his coach, Jim Boulanger, the news.

But he didn’t have to worry.

‘I told him, “you either do 12 throws at the conference championships, or you give another man a few more years,”‘ Boulanger told the Eagle Tribune. ‘It was easy for me.’

The recipient, who is suffering from acute lymphoblastic leukemia, and Lyle are required by law to remain anonymous to each other for one year.

After a year, Lyle and the recipient will both have the opportunity to sign consent forms to reveal their identities to each other.

Lyle told the Eagle Tribune: ‘I’d love to meet him some day,’ He’s not that much older than myself. I just can’t imagine what he’s going through.’

Despite missing several big meets – including the America East Championships and the Penn Relays – Mr Lyle has no regrets.

He told Today: ‘It’s OK. It was worth it. I would do it again, too.’

 


CF WOD July 25

Skill Day:
Pull-ups (Deadhang, Kipping, C2B, Butterfly)

WOD: (from 1/17/11)
3 Rounds
500m Row
21 Burpee Pull-ups
400m Run


Random Notes - JUL

Exercise In A Pill? The Search Continues

Can You Get Too Much Exercise?

The Kitchen as a Pollution Hazard

Why Lettuce Keeps Making Us Sick

Dubai’s First Farmers Market

The Ultimate Weight-Loss Incentive: Dubai Will Pay Dieters in Gold

The Five Weirdest Ways That Countries Combat Obesity

All Of The World’s McDonald’s, Mapped

Chipotle Adds Tofu To America’s Fast-Food Arsenal

The Best Beers To Go With Your Fast Food Dinner

Thirsty? Talk To The Water Sommelier

You Listen To That Sad Song Because It Makes You Happy

The Science Of Phantom Traffic Jams

Where You Grow Up Determines How Much You’ll Make

Before Air-Conditioning

A Day In The Life Of A Wookie In Photos

How Open Browser Tabs Affect Your Battery Life

10 Most Expensive Photographs in the World

‘The Simpsons,’ ‘Family Guy’ Doing Crossover Episode

A Movie Of People In Movies Watching Movies

Out Of The Furnace – Official Trailer

Only God Forgives

World’s Fastest Drummer Sets Record With Over 20 Beats Per Second

Pearl Jam Crashes Back: ‘Mind Your Manners’

Ex.fm

 

Today’s Workout:
WoD1: 1-20 alternating Burpees and Extreme Jacks with Hill Sprints between each movement.
WoD2: 20-1 alternating Wall Jumps and Dips with Stair Runs between each movement.


CF Blog July 26

Strength:IMG_0277
OHS 3-3-3-3-3

WOD:
4 Rounds
5 HSPU
25 Double Unders
5 Snatches (135/95)
10 GHD Sit-ups

***Saturday Endurance Announcement***
Come out Saturday to the AG track for the chance to win the Griff Endurance Challenge and an undisclosed UCF prize. Prize to be announced at the track (but could possibly include $$). 
 
All you have to do is beat Barrett’s brother, Austin, in Griff. Good luck!

Update:

Thanks to the business from UCF, Roger Moore will be donating $600 to the Wounded Warrior Project.  And he’d like to keep this an ongoing offer:

Neighborhood Lender will pay 100% of the closing costs of any UCF member, and the family and friends of any member, that apply for a refinance or a purchase.  Simply email me at roger@neighborhoodlender.com, and I can get you a free, no obligation quote in about 5 minutes.  In addition, I will donate $100 to The Wounded Warrior Project for every loan that closes under this promotion. Many people in the gym have already taken advantage of this so give me a call today!

Mark Your Calendars!

*August 3rd: 31 Heroes WOD – Register Here

*August 16th: Payin’ it Forward for Connor – Blood Drive and Bone Marrow Drive.  Register Here

*September 21: Sarcoma Throwdown – register here


CF WOD July 26

Strength:
OHS 3-3-3-3-3

WOD:
4 Rounds
5 HSPU
25 Double Unders
5 Snatches (135/95)
10 GHD Sit-ups


Tabata @ the Met


TS

Tiger Salad

Ingredients

  • 1 tablespoon unseasoned rice vinegar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon toasted sesame seeds
  • 1/4 teaspoon crushed red pepper flakes
  • 1 bunch cilantro leaves with tender stems, cut into 2 inches pieces
  • 4 celery stalks, thinly sliced on a diagonal
  • 2 small cucumbers or 1/2 large, thinly sliced
  • 6 scallions, thinly sliced on a diagonal
  • Kosher salt, freshly ground pepper

Preparation

  • Whisk vinegar, oil, sesame seeds, and red pepper flakes in a large bowl. Add cilantro, celery, cucumbers, and scallions. Season with salt and pepper and toss to combine.
  • DO AHEAD: Salad can be made 6 hours ahead. Cover and chill.

 

Today’s Workout:
Tabata @ the Met


7.27.13: Griff Challenge

30730_1461889190724_7931717_n

7.27.13: AG Track @ 8am

WOD:
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Challenge: to make things interesting, I’m offering a prize to anyone that can take down my brother (pictured above) in Griff. It’s doable but I can promise you that you will have to work for it. The prize will be announced on Saturday but will include some $$ and a prize donation from Mike. The biggest thing is that you will earn well-deserved respect. To keep things fun, for those that don’t want to challenge him, we can give you a 400m head start so that you have someone to run from and better your chance of a PR.

But aside from the Challenge, the goal is to have fun with this. It’s tests your speed and endurance on the runs, your muscle endurance on the backwards run, and it really tests your heart because you have to keep fighting when you’re tired.

More importantly, the WOD is in honor of USAF SSgt Travis L. Griffin, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.


CF Blog July 27

WOD:image
800m Run
30 Ball Slams (30/20)
15 Ring Dips
30 Wall Balls (20/14)
500m Row
15 Burpees
30 Pull-ups
15 Box Jumps (24/20)
400m Run
30 KB Swings (1.5/1)
15 Deadlifts (225/155)
30 Abmat Sit-ups
1000m Row

If you haven’t already, check out Paige’s story.  She. Is. Awesome!

***Saturday Endurance Announcement***

Come out Saturday to the AG track for the chance to win the Griff Endurance Challenge and an undisclosed UCF prize. Prize to be announced at the track (but could possibly include $$).    All you have to do is beat Barrett’s brother, Austin, in Griff. Good luck! 


CF WOD July 27

WOD:
800m Run
30 Ball Slams (30/20)
15 Ring Dips
30 Wall Balls (20/14)
500m Row
15 Burpees
30 Pull-ups
15 Box Jumps (24/20)
400m Run
30 KB Swings (1.5/1)
15 Deadlifts (225/155)
30 Abmat Sit-ups
1000m Row


CF Blog July 28

Skill Day:

this happened....this happened….

Rope Climbs

WOD:
5 Rounds
15 Air Squats
30 Double Unders
10 DB Push Press (45/30)
20 Walking Lunges


CF WOD July 28

Skill Day:
Rope Climbs

WOD:
5 Rounds
15 Air Squats
30 Double Unders
10 DB Push Press (45/30)
20 Walking Lunges


WoD 1: 15 min AMRAP of 5 Burpees, 15 Bird Dogs, 25 Jumping Step Ups
WoD 2: Max effort 800m Run


7.29.13: Guess What

UCF_Griff_7_Fotor

7.29.13: AG Track @ 6pm

WOD: Guess What?

What is it: This is a mixed run where you don’t know what’s coming until you’re told. You will jog and then at various times be given either time domains or distances, along with the effort level. Once completed, you will continue to jog until the next effort is told. Example: you will jog 400m, and then be told to run at 90% for :20, then jog until told to pick the speed up to 80% for 1:30, etc.

This is a great way to keep you guessing, test the mind, and really learn how to adjust speeds throughout a run.

Saturday Recap: what an amazing day of PR’s on Griff. My brother set the pace with an  unreal 8:51, despite 3 yellow jacket stings right before running. David put up a solid time of 10:10. But the best of all were our ladies. They crushed the workout on the way to setting new gym records. T topped out the ladies with an 11:38. Amazing effort all around.


CF Blog July 29

Strength:photo-13
Front Squat 5-5-5

WOD:
AMRAP 20
5 Cleans (185/135)
10 Box Jumps (24/20)
15 Knees to Elbows
10 Wall Balls (20/14)

Momma’s Quote of the Week:  “What great thing would you attempt if you knew you could not fail?”—Robert H. Schuller

Check out the great group of Ultimate peeps from Friday’s Electric Run!!!  Way to go guys!!

Great article by Becca Borawski from Breaking Muscle – a must read for all female athletes:

144lbs: Why Female Athletes Should Toss the Scale and Get a New Perspective

It was the summer of 1987. I was twelve, we had just moved to a new town, and I was about to start eighth grade. I was babysitting for a new neighbor and they had a scale in their bathroom. We never had a scale at home. The only time I weighed myself was when the teachers weighed us each quarter in school, and then we all ran out to the playground after to compare numbers and brag about who weighed the least.

I stepped on the scale and waited for the fancy digital numbers to pop up.

“103”

I was crushed. It was the first time I’d ever weighed over a hundred pounds. That was it. I was fat, ugly, and I’d never be considered cool at my new school. There was no way the popular girls weighed over a hundred pounds. No way.

Recently I was working out at the gym with my fiancé and a friend of ours. We were watching my fiancé do some warm-up glute bridges and he was using 135lbs. My friend said, “You should just sit on him.” I looked at the bar and said, “Well, it’s almost about right.” He said, “135? Really?” And I replied, “Well, 144 as of this morning.”

“Nice!” he replied and put up his hand to high-five me.

I’ve never had someone high-five me for weighing over 140lbs before. I just had to smile. To me this was a validating moment. A moment that confirmed I’m hanging out with the right people. People who think it’s awesome to weigh more, because weighing more means having more muscle.

“You wouldn’t ever guess it,” he continued. “It’s all in the legs. Yeah!”

So how did I get from being horrified at weighing 103 to being unafraid to tell other people I weigh 144? Those 31lbs – and 26 years – have not been an easy or a short journey, but I have athletics to thank for the transformation. As an adolescent I thought I had inherited, and was therefore cursed with, my family’s thunder thighs. Now as an adult, and an athlete, I think, “You wish you had these quads, bitch.” (Okay, maybe not quite like that. Not quite. (Maybe a little.) And that’s a non-gender specific “bitch,” by the way.)

But one of the biggest things about this transformation, for me and the people around me – both clients and friends – is not so much that working out makes you confident or that training changes your body – it’s that people don’t even know what 135lbs looks like anyway. Since I first got heavily involved in martial arts and CrossFit, any time my weight has come up in conversation, which of course it does in competitive sports, no one has ever believed me. People consistently think I weigh about 10lbs less than I actually do.

“I’m really dense,” I tell them.

And I am, ‘cause I’m mostly muscle. And all the little charts you’ve ever seen your whole life and all the junk you’ve ever read in a magazine don’t give a crap about muscle. The chart in your doctor’s office doesn’t care what you can clean and jerk. The BMI calculator doesn’t care how many kettlebell snatches you can do in ten minutes. The women’s mag monthly diatribe about finding your ideal weight doesn’t care how quickly you can row a 2K.

crossfit, female athletes, body image, body fat, women's weight, real weightsThis is a picture of me in 2011 when Irowed the fastest 2K of my life. I weighed 133lbs that morning. I spent weeks cutting weight from 142 down to 133 so I could compete in the lighter weight class. It was a challenging experience and one that I shared with my students at CrossFit LA. I actually cried over the thought of ice cream at one point, I trained with a genuine focus, and I saw on my own body for the first time why quads are called quads.

I got second in that damn competition and made myself so proud. But better yet – I had a student come to me and tell me I’d changed her perspective, because when she realized what I weighed she realized the numbers didn’t mean what she thought they did.

Hallelujah.

This was me at around 134lbs during my muay Thai and Brazilian jiu jitsu hey-day. To be authentic, this was pre-breast augmentation. So adjusted for boob inflation, I’d weigh about 136lbs in this shape today.

crossfit, female athletes, body image, body fat, women's weight, real weights

 

 

 

 

 

 

 

 

This was me at the 2009 CrossFit Games. I weighed 143lbs in this photo. And by the way, I’m 5’5” – clearly I was a good twenty pounds overweight, right? Does that look like what you think 143lbs looks like?

crossfit, female athletes, body image, body fat, women's weight, real weights

 

 

 

 

 

 

 

And this was me at the 2010 CrossFit Games SoCal Regionals. Complete withcellulite even, and weighing around 144lbs.

crossfit, female athletes, body image, body fat, women's weight, real weights

 

 

 

 

 

So, what does 144 look like?

What does 125 look like?

What does 185 look like?

Do you actually know? And does it even matter?


CF WOD July 29

Strength:
Front Squat 5-5-5

WOD:
AMRAP 20
5 Cleans (185/135)
10 Box Jumps (24/20)
15 Knees to Elbows
10 Wall Balls (20/14)


stretch

So stretching and sports are always an interesting issue. Should we stretch directly after exercises? or are we better off waiting a few hours on stretching out later in the day? The truth is something we will probably never really know but it makes sense to separate dynamic stretching to before a workout and save static stretching for after.

Dynamic stretches are those done with motion where we move muscles without holding the position for too long. This helps to fire up muscles and get them ready for exercise.

This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury.

Meanwhile static stretching, the more old school method of sitting and holding through a stretch for 10-20 seconds each major muscle group after a workout. Helping our bodies flush away lactic acid, reduce blood levels of adrenaline, lets resting heart rate return and reduces the amount of muscle soreness the following day.

Stretching is something we shouldn’t ignore. As we age our muscles and joints become less and less elastic therefore injuries are more likely to occur even if you are fairly fit. Before a workout a quick ankle, knee, wrist and shoulder warmup can be invaluable for injury prevention. If neglected these joints can ache/hurt for days after. This at least makes it worth stretching and mobilising the key muscles groups you are using for your chosen activity before you start.

After exercise focusing on static stretching of larger muscles like the hamstrings, chest, quads, back and shoulders is probably a good idea to flush the muscles and help them recover.

So just a quick reminder to stretch before/after strenuous activity. With dynamic stretching and mobility being essential before and static stretching for 10-20 seconds on larger muscle groups after.

 

Today’s Workout:
WoD 1: 15 min AMRAP of 5 Burpees, 15 Bird Dogs, 25 Jumping Step Ups
WoD 2: Max effort 800m Run


3 People Per Team, 3 Rounds of:
Run 200, then hold plank til teammate returns…
Run 200, then hold six inches til teammate returns…
Run 200, then hold bottom squat til teammate returns.


CF Blog July 30

Strength:travis
Press 5-5-5-5

WOD:
4 Rounds
400m Run
10 Burpees
25 Double Unders

Congrats to Tricia Laurion and Terri Rhodes – Winners of the Burpee Challenge Finishers Raffle!!!  They won a free membership for the month of August!!!

From Mie….some news on our amazing weightlifting coach, Travis Cooper, i.e. the #1 male lifter in the country:

I know the CF Games was on this weekend and it was an amazing weekend.

We also had the Weightlifting Nationals this weekend and I wanted to update you all on how Travis Cooper did.

He won it all. Like, everything. 

He PR’d his snatch, PR’d his C&J, and PR’d his total. He won gold in the Snatch, he won gold in the C&J, and won gold in the total for the 85kg weight class. (150kg snatch, 191kg C&J, 341kg total – multiply by 2.2 if you want to know how many pounds) In addition, he won the best lifter award, won the 6/6 award (no misses, which is extremely hard to do) and qualified to go to the World Championship. His team won the team award too.

We really have THE best lifter in the country coaching at UCF. Please congratulate him when you see him.


CF WOD July 30

Strength:
Press 5-5-5-5

WOD:
4 Rounds
400m Run
10 Burpees
25 Double Unders


RPE

This article from the Mayo clinic has a great take on intensity. Generally, knowing your own body will help you determine how intensely you ought to push yourself. We all have “off” days where we just aren’t feelin’ it. And that’s okay. Come back a little more motivated the next time. Ultimately, the more intensely you move, the greater your results. How hard are you pushing yourself? More resting than moving? Then pick it up a bit.

Conversely, if you’ve been on vacation or been out several days, maybe Day 1 isn’t the time to go after things 100%. But that intensity is something to keep in mind and strive for. You get out what you put in. And if you’re not showing up regularly… well, that’s another discussion…

From the article:
…think about your reasons for exercising. Do you want to improve your fitness, lose weight, train for a competition, or a combination of these? Your answer will help determine the appropriate level of exercise intensity.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

 

Today’s Workout:
3 People Per Team – 3 Rounds of:
Run 200, then hold plank til teammate returns…
Run 200, then hold six inches til teammate returns…
Run 200, then hold bottom squat til teammate returns.


Today’s Workout:
*July Benchmark*
WoD: Tabata – Squats, Push-ups, Sit-ups, Dips


7.31.13: Taste of the Games

Khalipa_Row

 

7.31.13: The Pit at 6am

WOD: 5k or 10k Row (your choice)

We’re giving you a taste of the Games, so you can feel a bit of what the athletes endured. You can choose to row either a 5k or a 10k. This is a great way to test your muscular endurance, lungs, and heart. And just be glad that you’re not doing a half marathon, didn’t have to do the pool event prior, or 3 days of events afterwards.


CF Blog July 31

Strength:wAamElivN
Deadlift 5-5-5

WOD:
“Tabata”
Air Squats
Pull-ups
Sit-ups
Push-ups

31-Heroes is coming up this Saturday, August 3!  Register today!!

31 Heroes

 

“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.

The Heroes

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

  • Alexander J Bennett, Sgt.
  • Darrik C Benson, PO1 SEAL
  • Brian R Bill, CPO SEAL
  • John W Brown, Tech Sgt., USAF PJ
  • Christopher G. Campbell, PO1 SEAL
  • David R Carter, CWO4
  • Jared W Day, Information Systems Technician PO1
  • John “Jet Li” Douangdara, Master at Arms 1st Class
  • Spencer C Duncan, Spc.
  • John W Faas, CPO SEAL
  • Patrick D Hamburger, Staff Sgt.
  • Andrew W Harvell, Staff Sgt., USAF CCT
  • Kevin A Houston, CPO SEAL
  • Jonas B Kelsall, Lt CMDR SEAL
  • Louis “Lou” J Langlais, Master Chief SEAL
  • Matthew D Mason, CPO SEAL
  • Steven “Matt” M Mills, CPO SEAL
  • Bryan J Nichols, CWO2
  • Nicholas H Null, CPO EOD
  • Jesse D Pittman, PO1 SEAL
  • Thomas A Ratzlaff, Senior Chief SEAL
  • Robert J Reeves, CPO SEAL
  • Heath M Robinson, CPO SEAL
  • Nicholas P Spehar, PO2 SEAL
  • Michael J Strange, Cryptologist Technician PO1
  • Jon “JT” T Tumilson, PO1 SEAL
  • Aaron C Vaughn, PO1 SEAL
  • Kraig M Vickers, Senior Chief EOD
  • Jason R Workman, CPO SEAL
  • Daniel L Zerbe, Tech Sgt., USAF PJ
  • Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

 


CF WOD July 31

Strength:
Deadlift 5-5-5

WOD:
“Tabata”
Air Squats
Pull-ups
Sit-ups
Push-ups


Benchmark

A little visit with our good friend… Benchmark.

Benchmark:  Only by repeating workouts can we confidently measure our progress.

Benchmarking can show you where your weaknesses are, which areas you can improve, new or different ways to do things, strategies for improvement, what is possible, where your strengths are and how to maintain them, and where you can increase efficiency. The underlying reason for benchmarking is to learn where to improve and thereby increase your competitiveness.

The key components to a benchmark…

Feedback – the only way to determine whether a training technique or program is achieving the desired results is to test it.

Motivation – it’s one thing to feel fitter or faster or stronger, but seeing definite results in black and white is the only objective measurement.

Goal Setting – setting specific and measureable goals is a fundamental part of any athlete’s approach to fitness.

 

Today’s Workout:
*July Benchmark*
WoD: Tabata – Squats, Push-ups, Sit-ups, Dips


W0D1: 10-1 Pull Ups + 1-10 DB Push Press
WoD2: Begin with 800m Run – then complete 10-1 Ball Slams + 1-10 Box Jumps – Finish with 800m Run


CF Blog August 1

Skill Day:photo
Double Unders

WOD:
3 Rounds
20 KB Snatches (1.5/1)
300m Row
50 Double Unders

Post WOD:
Group Foam Roll

Best of luck to Paige as she leaves Charlotte to continue her adventures in Chicago!!!

Paleo Living Magazine is offering a free 3-month subscriptions to Paleo Living Magazine on iPad.  It’s completely free, and won’t auto-renew!! 

Just visit http://paleomagazine.com/free-crossfit-subscription-41 and follow the instructions there to get the free trial.


CF WOD August 1

Skill Day:
Double Unders

WOD:
3 Rounds
20 KB Snatches (1.5/1)
300m Row
50 Double Unders

Post WOD:
Group Foam Roll