0702


ENDURANCE: 3 Rounds of 800m Run + 50m Walking Lunges + 150m Backwards Run.


7.2.14: Carry and Be Merry

rorym_Games2010_MikkoSandbagFinish

7.2.14: The Pit @ 6am

AMRAP 40:00
800m Run
400m Sandbag Carry
200m Farmer’s Carry (1 KB/ 1 DB)
100m Backwards Run (50 down and back)

Tomorrow morning is supposed to be nice, so we’re taking it outside for a variety of runs. Running forwards, backwards, and carrying objects. For the Farmer’s Carry, I want you to try it with a KB and a DB at varying weights. It’s a great way to challenge yourself and to create more stability in your core.


CF Blog July 2

Strength: Deadlift 3-3-3photo-91

WOD:
5 Rounds
250 m Row
10 Wall Balls (20/14)
20 OHWL (45/25)


***4th of July Hours***

8am & 10am only on Friday

The rest of the week will follow the normal schedule


Athletes, don’t forget to hydrate throughout the day!!  

Be smart while training in the heat, if you need to stop, STOP! 🙂

for more info, read THIS


CF WOD July 2

Strength: Deadlift 3-3-3

WOD:
5 Rounds
250 m Row
10 Wall Balls (20/14)
20 OHWL (45/25)


0703Ran(sofaraway)doms:

Beer Cans is Cool! // thrillist

Push Yourself // NYTimes

Brains! // TED

Transforming Ag // DailySignal

Open Letter to Comcast // Stacke Huckeba

Blueberries // edible charlotte

Working Out is NOT Enough // Breaking Muscle

Stop Stretching! (like this) // Eric Ressey

McD’s Diet for Weight Loss // BusinessInsider

Film Cuisine Charlotte Chef // Charlotte Observer

B.Mack: Dangerous // TriMax

Livestock Abstinence // modern farmer


Thursday> WoD: 1000m Run : 3 Rounds of 5 Burpees + 10 yard sales + 15 Extreme Jacks + 400m Run + 15 Extreme Jacks + 10 Yard Sales + 5 Burpees : 1000m Run


CF Blog July 3

Strength/Skill: 3 x max rep muscle-ups or 3 x max rep pull-ups

USA Soccer fever sweeps the 5:30 class...USA Soccer fever sweeps the 5:30 class…

WOD:
AMRAP 25
5 HSPU
10 Box Jumps (24/20)
25 Double Unders
15 KB Swings (1.5/1)
400m Run

***

***4th of July Hours***

8am & 10am only on Friday

The rest of the week will follow the normal schedule

***

Pretty cool stuff from Aaron H. – his blog was shared on the OrthoCarolina page 🙂

WHY I USED TO GRUNT WHEN PUTTING ON MY SOCKS

How I Got Healthy – Meet Aaron Hewitt

Four years ago, I was not healthy. I was eating pizza and burgers 3-4 times a week and drinking too much beer and soda. Sure, we like to indulge sometimes, but I was not healthy. I peaked at 190 pounds, which is a lot for me, after a Christmas vacation with my buddies – and I felt depressed about my overall health.

My aha! moment happened when I was putting on my socks and grunted like an old man. I was 33 years old, and felt like I was 50.

I knew I had to make changes in my lifestyle. Working in healthcare, particularly sports medicine, I wanted to be more of an example to my patients, and live the recommendations I was giving to them. I began by eating better, fresh fruits and vegetables and other clean-eating foods, and cutting out processed items. I lost 20 pounds quickly. At the same time I got into CrossFit and began gaining confidence. I could push, pull and lift more each week, and met so many new friends who had stories very similar to mine.

I can relate better now to the athletes I see every day as an orthopedic Physician Assistant.  I understand what their bodies go through and why they do it, and what it feels like to get in shape and feel good about yourself.  Years ago I wasn’t an elite athlete, just played some high school basketball and ran track.  Now I help a lot of CrossFit athletes and watch them get stronger, and I am proud of that.  I think more and more people are becoming active and that’s great, and I am glad I can help them from a medical perspective to stay healthy and reduce injuries — because I have been there.

Because obesity is an epidemic, I’ve also taken a more active role in educating my patient population about their diets. I talk to people about getting some form of exercise 3-5 times a week (to the point they sweat) and eliminating processed foods and sodas.

Today, I’m 155 lbs,  have 5.5% body fat, can backsquat (almost) 300lbs, deadlift 425lbs, and can do a body weight snatch (that’s CrossFit lingo!)…and I wouldn’t change a thing. There are so many forms of exercise, from gentle to intense to everywhere in between, and there is something out there everyone can do. Your health depends on it.

Aaron HewittPA-Cis a physician assistant with OrthoCarolina Sports Medicine and is a former Assistant Athletic Trainer with the Minnesota Vikings (NFL).


CF WOD July 3

Strength/Skill: 3 x max rep muscle-ups or 3 x max rep pull-ups

WOD:
AMRAP 25
5 HSPU
10 Box Jumps (24/20)
25 Double Unders
15 KB Swings (1.5/1)
400m Run


CF Blog 4th of July

**Hope Everyone Enjoys a Fun & Safe 4th of July**

Come join us for a Hero WOD – *8am and 10am classes only*

WOD: “Omar”Hero_Omar_th
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters (95/65)
25 Bar Facing Burpees
30 Thrusters (95/65)
35 Bar Facing Burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.


CF WOD July 4

WOD: “Omar”
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters (95/65)
25 Bar Facing Burpees
30 Thrusters (95/65)
35 Bar Facing Burpees


0704[hr]Friday> WoD1: 10-9-8-7-6-5-4-3-2-1 Ball Slams + Push Ups (Dynamic). WoD2: 10-9-8-7-6-5-4-3-2-1 Ball Throws + Sit Ups with Ball

 


CF Blog July 5

WOD:photo-92
800m Run
50 Double Unders
25 DB Push Press (45/25)
30 Pull-ups
25 Wall Balls (20/14)
1000m Row
5 Rope Climb
30 KB Swings (2/1.5)
50 Abmat Sit Ups
800m Run

***

*Normal Class Schedule Today!


CF WOD July 5

WOD:
800m Run
50 Double Unders
25 DB Push Press (45/25)
30 Pull-ups
25 Wall Balls (20/14)
1000m Row
5 Rope Climb
30 KB Swings (2/1.5)
50 Abmat Sit Ups
800m Run


7.5.14: No Endurance Class

Fourth of July Fireworks burst over Charlotte, North Carolina's, Center City.

7.5.14: NO CLASS

Enjoy your July 4th weekend.


CF Blog July 6

Skill: L-Sits (3 x max effort holds)photo-93

WOD:
AMRAP 20
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)
10 Box Jumps
5 Ring Rows
10 Sledgehammer Strikes
5 Hang Power Snatches (95/65)
5 OHS (95/65)


CF WOD July 6

Skill: L-Sits (3 x max effort holds)

WOD:
AMRAP 20
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)
10 Box Jumps
5 Ring Rows
10 Sledgehammer Strikes
5 Hang Power Snatches (95/65)
5 OHS (95/65)


7.7.14: Mile High

end_a_krar_cr_576x324

7.7.14: AG Track @ 6pm

WOD
1x 1 Mile
4x 200m
1x 1 Mile

Pic: Rob Krar won the 2014 Western States 100 Ultra Endurance race. 376 runners started and only 296 of those runners would finish the race. Krar won with a time of 14:53:22, the second-best time ever behind Timothy Olson’s course-record 14:46:44, set in 2012.


CF WOD July 7

Strength: Push Press 10RM (from 11/5/13)

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
3 Muscle-ups*

Rest 5 minutes

Cash Out: 1K ROW

*MU sub is 9 pull-ups, 9 ring dips


CF Blog July 7

Strength: Push Press 10RM (from 11/5/13)photo-94

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
3 Muscle-ups*

Rest 5 minutes

Cash Out: 1K ROW

*MU sub is 9 pull-ups, 9 ring dips

***

Momma’s Quote of the Week:  “Don’t judge each day by the harvest you reap but by the seeds that you plant.”–Robert Louis Stevenson

***

Coach Mie shared this article from Catalyst Athletics on FB – in case you missed it:

The Push-Up: Why is This So Hard?

Greg Everett

The Push-Up: Why is This So Hard?, Greg Everett,
One of the things in my life that continually mystifies me is how something as simple and pure as the push-up has become so confusing and impossible for so many people. This is like the exercise equivalent of every adult in the world suddenly forgetting how to walk (yet still wanting to do the triple jump).

This very issue is what caused me to add planks into every day of our introductory class series. I was embarrassed by the inability of people in the gym to do excellent push-ups and decided that the most pro-active approach I could take would be to train them from day one how to do it rather than trying to re-engineer them later down the line when they’re uninterested and just think I’m being a dick about it.

The priorities for the push-up as I see them are, in order: correct and rigid posture, including head position; range of motion; elbow orientation; resistance.

First and foremost, if someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement.

This rigid alignment should never change throughout the exercise. Don’t push your shoulders up and then later bring your hips up to meet them. This isn’t a push-up and it looks inappropriate.

Next is the range of motion. This shouldn’t have to be specified after saying “push-up” but there seems to be some confusion surrounding it. At the top, the elbows should be completely extended and the shoulder blades protracted. At the bottom, the chest should be in light contact with the floor (That is, the chest has reached and touched the floor but is not supported by it). Again, in both of these positions and everywhere in between, the body should be straight and rigid.

This full range of motion in my opinion should take precedence over the degree of resistance. That is, if you can’t complete a push-up to full depth from the toes, you need to modify it somehow, such as moving to the knees or elevating your hands. Remember when on your knees, you still need to maintain a rigid straight body—the knees simply replace your ankles in this case. The hands can be elevated on a wall, but the wall gets in the way of the face—you’re better off moving the hands to a plyo box or bench so the head can travel without obstruction and make the correct posture possible.

I encourage clients who can do a few standard push-ups to begin workouts with them and move to the knees when needed to maintain the range of motion. This can be difficult on the ego, especially for men, but the benefits are worth any potential embarrassment. No one loads a weight on the bar and benches it halfway down because it’s too heavy (well… excepting board pressing and the like); they start with a weight they can move through the entire range of motion and build up from there. Why the push-up (and pull-up for that matter) are viewed differently, I don’t know. Presumably because high-volume push-ups are commonplace in both bodyweight training and fitness testing, and we’ve all discovered we can do a lot more by doing a lot less.

I prefer the upper arms to be within about 45 degrees from the sides of the body. This allows the shoulder to move through that full range of motion more easily and naturally. Moving the hands wider and bringing the elbows farther from the sides will usually make push-ups easier for people, but it also limits depth for most people and starts tearing up the shoulders pretty quickly.

The push-up is one of those things that when done well doesn’t draw much attention—it’s not a flashy feat of athleticism. However, in my opinion, how one performs a push-up is indicative of that individual’s athletic foundation, and possibly more importantly, how committed one is to excellence in movement and performance. Sloppy push-ups suggest to me a superficial interest in athleticism and a degree of laziness. Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones.


"Get on up..."“Get on up…”

[hr]Monday@Met> WoD: 21-15-9 Push Ups + Supermans + 200m Run


BC 7/7

Monday@Met> WoD: 21-15-9 Push Ups + Supermans + 200m Run


BC 7/8

Tuesday> WoD: (3x) Every 3 minutes perform 400m Run + 15 Burpees


"I am... I am..."“I am… I am…”

[hr]Tuesday> WoD: (3x) Every 3 minutes perform 400m Run + 15 Burpees


CF Blog July 8

Strength: Front Squat 5-5-5photo-95

WOD:
3 Rounds
300m Row
20 Wall Balls (20/14)
50 Double Unders

Rest 5 minutes

Cash Out: 1 Mile Run

***

Great article from 70s Big:

Stop Flopping After A WOD

CrossFit workouts are hard. If you’re really working, you’ll be at your physiological limit. You’ll have a deficit of oxygen, a surplus of carbon dioxide, and your respiratory drive will be amped up to try and suck in as much air as possible. Your muscles will fill with acid as metabolic energy systems red-line to produce energy. Every system in your body is straining to hold it together, to not shit yourself and perform.

When you finally finish, it feels so nice to simply lie down on the ground and rapidly suck air like a fish out of water. Besides, that’s what all the cool people in CrossFit do.

I used to do it too. I was wrong.

I used to do it too. I was wrong. (circa 2008)

Let’s ignore the fact that lying down is symbolic of giving up. Let’s ignore the fact that flopping on the ground and showing your belly is an act of submission. Let’s also ignore how there’s zero practicality in it since you would never do this in an emergency situation, a fight, or a combat scenario. Let’s just focus on it’s physiological sh**tiness.

By the way, yes, I’m saying if you flop after a workout or WOD that you’re symbolizing giving up, submitting, and not training yourself to recover on the move.

What’s Going On During Peak Work Output

Let’s review “conditioning”. It’s a term I use to imply “WOD”, “met-con”, “energy system development”, and other fancy terms. In FIT we even say “high intensity endurance training” since that’s what is (we’re consistent with endurance research terminology). Conditioning the body occurs in two ways: physically and metabolically. In my chapter in FIT, I talk about how conditioning the structures for various movements is important, and then I explain conditioning the energy systems. It’s a multi-purpose term, but all of its definitions are important in programming training. Here we are talking about high intensity conditioning workouts.

Generally speaking if you impart an efficient sub-lethal stress on the body and allow proper recovery, the result is an increase in performance (AKA super compensation). We use conditioning to improve work output performance.

The paradigm Dr. Kilgore and I developed for conditioning is the high intensity forces a deficit in substrates, and that deficit is the stress that the body isn’t used to that forces the adaptation. Substrates are converted into energy. If you make the body use up a lot of those substrates, it has trouble converting them to energy. The body says, “Holy crap, I need to be able to handle this better in the future,” so it adapts and improves performance.

But this high intensity has side effects, and I briefly alluded to them in the first paragraph. Let’s focus on the lactic acid build up as a result of pushing muscles to their limit. Generally speaking, the pH of blood is relatively neutral, yet having a lot of acid get into the blood stream will lower the pH and make it more acidic.

What’s The Result

Changing the pH of the blood is something the body isn’t used to, and buffering the pH back to normal levels is part of the body’s adaptation. This is just one small element to a complicated metabolic system, but I’m focusing on it for the sake of discussion.

Let’s say you’re doing a lot of stuff with your legs. You’ve been doing thrusters, sprinting, and box jumps. Your legs feel feel useless, like you physically cannot move them on your next sprint round. It’s because they are engorged with acid and blood as a result of the physiological changes. They are likely in a deficit of oxygen and maybe glucose (both are substrates). Their entire physiologic environment is disrupted to a point where they cannot function properly.

Now, you may notice that after a short recovery, about three minutes, they will feel good enough to exert again. But sometimes you’ll finish a workout and you just feel completely f**ked up. I remember feeling this way the first time I did “Fran” and “Cindy” or most summer football workouts.

The reason you feel so shitty after an intense workout is they have a local effect on muscles and structures, but also a systemic effect. The systemic effect is why these workouts are effective at increasing fitness, but it’s also why so many people get injured or burned out because they do too much and the system can’t recover.

To Flop Or Not

Think about the two minutes after finishing one of these hellacious workouts. The body constantly aims for homeostasis, but instead it’s experiencing a hurricane. CO2 levels are high, O2 levels are low, acid is rampant, blood vessels are dilating, the heart is wildly pumping, breathing muscles are on overdrive, the alveoli of the lungs are stressed due to the rapid breathing — the whole body is going crazy.

And then the brain decides to just lie down. It’s cool bros, we just need to have ourselves a sit down. 

Everyone reading this is aware their legs are on the bottom of their body and that their heart is near the top. You intuitively know gravity pulls straight down into the earth. This poses a problem for venous return to the heart, so natural selection developed  one-way valves in the veins to prevent a back-flow of blood. Also, when skeletal muscles contract, they squeeze the veins to help push blood up and back to the heart (since the pressure from the heart is too weak to do it alone).

Imagine those legs are full of acid and CO2 and lack oxygen. If the body listens to the brain and lies down, the muscles aren’t helping to pump the acidic blood. No flow means no O2/CO2 exchange and no acid buffering.

This means that for the entirety of lying down, your legs are not dealing with the chemical environment that caused them to not work properly. This means that you’re exposing them to this chemical environment longer than they need to. This means that you’re potentially causing more and/or unnecessary damage to this area. This means that you could be delaying your recovery and limiting your performance increase.

The amount of detriment is arbitrary; there’s not a practical way to quantify the debilitating effect of lying down. The point is that by putting your body flat on the ground and remaining still only means your body isn’t recovering as well as it could. And if you give enough of a shit to do this to yourself in the first place, then why not do everything you can to recover well? There’s a reason track coaches include a cool downs in their programming; it helps take bad stuff out and the circulation brings good stuff in.

Instead, Do This

Stay on your feet and walk around. Yeah, I know it sucks, but the pain fades away. Put your hands over your head or grab onto something, and go through the “frantic catching of the breath” process, but start walking around as soon as you can. I’m not in the “Tommy Tough Guy says, ‘Don’t be a wussy,’” clan, but you shouldn’t train yourself to be one. Lying down is defeat, it’s submission. It also says, “I’m not ready for what’s next.” So stay on your feet and keep moving. You’ll recover faster and you won’t look like a diva who feels sorry for himself.

 


CF WOD July 8

Strength: Front Squat 5-5-5

WOD:
3 Rounds
300m Row
20 Wall Balls (20/14)
50 Double Unders

Rest 5 minutes

Cash Out: 1 Mile Run


7.9.14: Row Two

Screen Shot 2014-07-08 at 1.51.34 PM

7.9.14: The Pit @ 6am

WOD
Row 5:00 (Rest :30)
2:00 OHWL (45/25)
Row 4:00 (Rest :30)
2:00 Burpee Pullups
Row 3:00 (Rest :30)
2:00 Squats
Row 2:00 (Rest :30)
2:00 Mountain Climbers
Row 1:00 (Rest :30)
2:00 Plank

Pic: Chad getting strong work done on the mile.

Note: There will be NO class on Saturday (7/12).


BC 7/9

Wednesday> Endurance. AND Speed. (read: Running… and lots of it)


They gone.They gone.

[hr]Wednesday> ENDURANCE + SPEED: Jog 1000m + Sprint 200m + Run 800m + 2 min rest + Run 800m + Sprint 200m + Jog 1000m


CF Blog July 9

Strength: Weighted Chin-ups 3-3-3-3photo-97

WOD: AMRAP 15
10 KB Swings (2/1.5)
20m Bear Crawl
10 Box Jumps (30/24)
15 Abmat Sit-ups

Cash Out:
3 Rounds
1 min Front Plank
10 Hollow Rocks
30 sec right side plank
30 sec left side plank
10 back extensions

***

Good read from Mark’s Daily Apple:

How to Gain Weight and Build Muscle

Muscle 4So you wanna put on some lean muscle mass. And you want to do it within the context of the Primal Blueprint, but aren’t sure where to start. It’s a common question and it’s about time I addressed it head on.

As I’ve made pretty clear, our ultimate goal is to achieve positive gene expression, functional strength, optimum health, and extended longevity. In other words: To make the most out of the particular gene set you inherited. These are my end goals, and I’ve modeled the PB Laws with them in mind. But that doesn’t mean packing on extra muscle can’t happen with additional input. After I retired from a life of chronic cardio and started living Primally, I added 15 pounds of muscle, while keeping low body fat levels without really trying, so it’s absolutely possible for a hardgainer to gain some. The question is how much and at what expense?

I’d be the first to tell you that lean body mass is healthier than adipose tissue. Generally, the more lean mass a person has, the longer and better they live. But to increase mass at the expense of agility, strength, or speed is, in my opinion, counterproductive. What would Grok do – go for enormous biceps or the ability to haul a carcass back to camp? Unless you’re a bodybuilder (nothing wrong with that, mind you; it’s just not my focus), I can’t advise simply packing on size without a proportional increase in actual strength. Those bulging biceps might look good on the beach, but then again, so does the body that comes with keeping up with the younger guys, knocking out twenty pull-ups in a row, and lifting twice your bodyweight. Form is best paired with a healthy serving of function. The two are quite delicious together, and, luckily, following the PB allows us to get both without sacrificing either.

Of course, we’re all built a little differently. The basic building blocks are the same in everyone, but sexual reproduction (as opposed to asexual reproduction) has the funny habit of producing unique genetics and small variations that affect the way we respond to our environments. It’s why some people are short and some are tall, or why some of us respond better to carbohydrates than others. Even though we all pretty much operate the same way, there IS a range of possible outcomes that is proscribed by your direct ancestors. By that same token, some people just naturally have more muscle mass. They’re usually innately more muscular than the average person, and putting more on through resistance training is often an easy task. Then there are those who can’t seem to gain a pound: the hardgainers. They might be increasing strength, but it doesn’t seem to translate into visible muscle mass. Now, my initial advice for a hardgainer is this – don’t worry too much about it! As long as you’re getting stronger, you’re doing it right.

Let’s face it, though. You’ve probably heard that enough already. It’s fun being the lanky guy at the gym who can lift more than most, but you’re dead set on bulking up (who doesn’t like a bit more muscle to go along with that strength?), and you want to do it in a Primal context. Besides, continuing to increase strength will eventually require increasing size. To do so, you have to target the very same anabolic hormones that others use to get big, only with even more enthusiasm and drive. Like I said, we all have similar engines, but some require more fuel and more efficient driving (sorry for the corny analogy). Activating these hormones will work for anyone, provided they work hard and eat enough food.

The main hormones that contribute to muscle anabolism are testosterone, growth hormone (GH), and insulin-like growth factor-1 (IGF-1). A little more about each and how to utilize them:

continue reading…


CF WOD July 9

Strength: Weighted Chin-ups 3-3-3-3

WOD: AMRAP 15
10 KB Swings (2/1.5)
20m Bear Crawl
10 Box Jumps (30/24)
15 Abmat Sit-ups

Cash Out:
3 Rounds
1 min Front Plank
10 Hollow Rocks
30 sec right side plank
30 sec left side plank
10 back extensions


0710Random Notes.

sunscreen // if’inglovescience

thoughts // washington post

fat // mic

butt // cf invictus

dui // thefreethoughtproject

caesarean // if’inglovescience

floyd // rollingstone

culture? // slate

covers // aol

white // consequenceofsound

americans // rolling stone

metal // loudwire

tattoo // buzzfeed

addiction // takepart

chernobyl // if’inglovescience

let it go // aol

and those links brought to you by business insider:

apple

apps

singularity

translation

fuselages

happiest

[hr]Thursday> WoD: EMOM for 10min, Perform 5 Burpees + 10 Sit Ups *Each Min add 2 additional Sit Ups. If Athlete fails to completes all recommended reps in the min, the WOD becomes an AMRAP till the 10mins is over*


BC 7/10

Thursday> WoD: EMOM for 10min, Perform 5 Burpees + 10 Sit Ups **


CF Blog July 10

Speed:photo-99
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

WOD:
5 Rounds
3 Snatches (115/75)
12 Push-ups (hand release)
12 Front Rack Lunge Steps (115/75)(in place)
6 T2B

***

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope: Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 


CF WOD July 10

Speed:
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

WOD:
5 Rounds
3 Snatches (115/75)
12 Push-ups (hand release)
12 Front Rack Lunge Steps (115/75)(in place)
6 T2B


3.. 2.. 1....3.. 2.. 1….

[hr]Friday> 800m Run + 30 Squats + 30 Push Ups + 400m Run + 30 Push Ups + 30 Squats + 800m Run


CF Blog July 11

Back Squat: 3-3-3-3-3 (@heaviest set of 5 Front Squat from Tuesday, restphoto-100
90 sec btwn sets – if you missed Tues work in the 70-80% range of BS 1RM)

WOD: (from 2/6/12)
Every 30 Seconds for 8 Minutes Complete:
1 Power Clean (155/105)
5 Ball Slams (30/20)

*For every rep not completed do 1 rep HSPU as penalty at the end
*can scale up (185/125) and heavy slam balls (40#,50#)

Rest 3 minutes then:
1 x max rep Double Unders
1 x max rep Pull-ups

Cash Out: Group Stretch

***

Check out the video above for some great rowing tips!


CF WOD July 11

Back Squat: 3-3-3-3-3 (@heaviest set of 5 Front Squat from Tuesday, rest
90 sec btwn sets – if you missed Tues work in the 70-80% range of BS 1RM)

WOD: (from 2/6/12)
Every 30 Seconds for 8 Minutes Complete:
1 Power Clean (155/105)
5 Ball Slams (30/20)

*For every rep not completed do 1 rep HSPU as penalty at the end
*can scale up (185/125) and heavy slam balls (40#,50#)

Rest 3 minutes then:
1 x max rep Double Unders
1 x max rep Pull-ups

Cash Out: Group Stretch


Nancy Martin

A few years after her first testimonial, here’s an update on Nancy Martin:

“Have you ever wondered what happened to that woman from the testimonials who talked about how great and supportive Lance, his trainers, and the other members of Ultimate Crossfit had been as she struggled with a herniated disc, discectomy, reherniation, re-discectomy, and then the struggle to try to come back to Crossfit (or any other upright activity?)  About how UCF’s emphasis seems to be so much more on members getting what they need than about the gym getting your money?

Well, here I am today.   I was down and out- truly miserable for about two years, with my core muscles not doing what they needed to do – before the intervention of a fabulous Physical Therapist up in Greensboro helped me.  Coupled with the ongoing support and encouragement and guidance of the UCF trainers and members,  I’m back. (no pun intended.)

I’d have to ask Mike to pull the records to figure out exactly how long it has been, but I think it has been over two years since I made my return.  I’d love to show you a body that is really different than the one in the testimonials photo, and it is, but just not as much as I’d like.  I came back about 40-50 lbs. over my normal weight, and I’m still at that same weight, but I assure you that my body mass index is much more favorable now.

One of my favorite shirts hanging in the gym is “don’t wish it was easier; Wish you were better.”
My thinking has evolved over the past two years.   Some humor was intended in that shirt, but I know everybody has WODs where they are unhappy with how they did when it is over.  Or when they have to stop.  And that is purely self-defeating negative thinking.

I finally realized that every time I come to the gym, and I participate in a WOD, I have succeeded.  Yes, I want to be better, stronger, faster, but I think it is important to put on the “reality” glasses (not to be confused with beer goggles) and truly consider what just happened in the past 40 minutes.

I so clearly remember not being able to do a single abmat situp when I came back.  Not one.  So I crunched.  High impact?  Not for me.  I row, row, rowed my boat for a good year plus.  I missed running, but I missed being able to be at the gym more, so the trade off was worth it.  I am usually at Liz or Neil coached classes, so we modified where necessary to avoid too much strain and risk of injury, and I did what I could.  Of course, I try to be the Queen of core posture, and I have the privilege of having time to stretch before and after class, especially those hamstrings.

Last year I participated in the Open.  I learned so much from doing it.  Of course, I wish I could compete at a level that would move on, but doesn’t everybody?  I had to embrace just being there.

My neurosurgeon told me that “running is the worst thing you can do to your body.”  I respect the hell out of his skills as a doctor, but I can’t totally agree with that.  I’m pleased to announce that this year, I’m able to do some high impact stuff.  I can run short distances.  I can jump a rope, I can burpee full out.  And ab mat sit ups?  I remember one WOD where I realized that I had done 75 across three rounds.  Not a bad increase from zero.

And those aren’t the only PRs I’ve had in recent months – my back squat PR is 205, my shoulder press 105.  I can’t remember the others, but I do know it’s a far cry from where I was years ago when I struggled  carrying in  groceries 1 to 2 bags at a time, or not being able to participate in Dog Rescue events because I couldn’t tolerate even the small ones pulling on a leash.

So while I’m not where I want to be just yet, I’m still a success story.  And while I probably do often wish it was easier, I know I am better.  And I truly believe that the Ultimate Crossfit Family is a gigantic part of why.  I desperately wanted to come back, and everybody at UCF supported me.  And I cannot thank everyone enough!  Everyone who comes and does what he/she can is a success!

 


7.12.14: No Class

20131101-085506

7.12.14: No Class on Saturday this week.

I know this image reflects how you feel. Since we’re not having class, then go for a nice 5k or 10k run.

Enjoy your weekend.


CF Blog July 12

WOD: (from 1/8/11)photo-101
30 HSPU
40 Pull-ups
50 KB Swings (1.5/1)
60 Abmat Sit-ups
70 Burpees

***

NEXT WEEKEND!

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope: Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 


CF WOD July 12

WOD: (from 1/8/11)
30 HSPU
40 Pull-ups
50 KB Swings (1.5/1)
60 Abmat Sit-ups
70 Burpees


CF Blog July 13

Strength/Skill: Single Leg Deadlift* (DB or KB) 7-7-7 (each leg)

WOD: (HQ 6/12/14)photo-102
AMRAP 15
2 Rope Climbs
20 Wall Balls (20/14)
200m Run


CF WOD July 13

Strength/Skill: Single Leg Deadlift* (DB or KB) 7-7-7 (each leg)

WOD: (HQ 6/12/14)
AMRAP 15
2 Rope Climbs
20 Wall Balls (20/14)
200m Run


CF WOD July 14

Strength: Back Squat 4-4-4-4-4

WOD: “Rahoi”
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters 95/65
6 Bar Facing Burpees


CF Blog July 14

Strength: Back Squat 4-4-4-4-4photo-103

WOD: “Rahoi”
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters 95/65
6 Bar Facing Burpees

***

Momma’s Quote of the Week:  “Only I can change my life. No one can do it for me.”—Carol Burnett

***

OLYMPUS DIGITAL CAMERAU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


7.14.14: Run Fast, Then Faster

lewis

7.14.14: AG Track @ 6pm

WOD
4 Rounds
600m Run (100m jog)
100m Sprint
– rest 2:00 after each round

We did a variation of this several weeks ago where we ran the 600m at a moderate pace and then 200m at a strong pace. This week, we’re keeping with the 600m moderate pace, but we’re really picking up the speed on the 100m. While the 100m does not need to be at full throttle, you should run it at about 90%. Go hard. And I want you jogging after the 600m to the start of the 100m, not walking. You have time for full rest after each round.  Plus, the momentum will help give you speed on the 100.


A couple that works out together...A couple that works out together…

[hr]Monday @Met> WoD: 4 Rounds of Stair Run + 15 Rock Jumps + Stair Run + 20 Lunges + Stair Run + 25 Sit Ups


Caption this...Caption this…

[hr]Tuesday> WoD: EMO3M of 50m Farmer’s Carry + 10 Burpees


CF Blog July 15

Strength: 3 x max rep Ring Rows

WOD: (from 2/20/12)photo-104
1200m Run
50 Ball Slams (30/20)
800m Run
35 Ball Slams
400m Run
20 Ball Slams

Post WOD:
3 x 10 Hollow Rocks
3 x 15 Back Extensions

***

*Please note that there is a lot of outdoor running and slam balls in today’s workout.  PLEASE be smart today, folks.  Hydrate well and know when and if it is time to take a break.  Also bring water to the gym as well as something to replenish your electrolytes for after the workout – like coconut water and protein powder.

***

SAVE THE DATE!!!

Our annual Summer Bash will be held on Saturday, August 23rd

More details to come!


CF WOD July 15

Strength: 3 x max rep Ring Rows

WOD: (from 2/20/12)
1200m Run
50 Ball Slams (30/20)
800m Run
35 Ball Slams
400m Run
20 Ball Slams

Post WOD:
3 x 10 Hollow Rocks
3 x 15 Back Extensions


7.16.14: Triple Choice

Screen Shot 2014-07-15 at 4.01.09 PM

7.16.14: The Pit @ 6am

WOD- Your choice of the Triple 1, 2, or 3.

Triple 1
Row 1,000 meters
100 double-unders
Run 1 mile
– or
Triple 2
Row 2,000 meters
200 double-unders
Run 2 miles
– or
Triple 3
Row 3,000 meters
300 double-unders
Run 3 miles

WOD: Endurance has become a big factor in the Crossfit Game, and CF recently announced the Triple 3 as one the Friday workouts for the Games this year. We’re taking a twist by giving you an option. You can choose which version of this workout that you want to do (Triple 1, 2, or 3). The Triple 3 could run longer than the class time, so if you choose that, then you would need to finish by 7:00.

Pic: Image of Chris Spealler testing this workout this past weekend. Should be fun to see how he does.


Enjoying this too much, Keia?Enjoying this too much, Keia?

[hr]WoD: AMRAP10 of 10 Lateral Cone Jump-Over + 10 Push Ups. SPEED: Suicides.


CF Blog July 16

Strength: Clean 1RMhercules

“Hercules WOD” – Movie Promotion WOD
AMRAP 24
6 Power Cleans (185/125)
3 Front Squats (185/125
1 Push Jerk (185/125)
3 Muscle-ups
6 Over the Box Jumps (24/20)
12 Dynamic Push-ups
12 Toes 2 Bar

***

Today’s workout is a special HERCULES MOVIE PROMOTION WOD!

Athletes  will have a chance to win an exclusive Hercules Prize Pack from Paramount Pictures.

The top 3 finishers of the day will receive promotional items from the movie and be highlighted on the movie’s facebook page.

Good luck and have fun!


CF WOD July 16

Strength: Clean 1RM

“Hercules WOD” – Movie Promotion WOD
AMRAP 24
6 Power Cleans (185/125)
3 Front Squats (185/125
1 Push Jerk (185/125)
3 Muscle-ups
6 Over the Box Jumps (24/20)
12 Dynamic Push-ups
12 Toes 2 Bar


0717MONDAR

 japan // lockerdome

ecosystem // iflscience

ramones // slate

unrest // rockthatfont

leaders // businessinsider

arachnophobia // iflscience

pyramids // examiner

scientists // realfarmacy

entrepeneur // businessinsider

originality // npr&ted

Know the source of that pic up there to the right with the words over it?

[hr]Thursday> Group Run.


CF Blog July 17

Strength: Snatch Balance 1-1-1-1-1photo-105

WOD: (from 2/14/12)
3 Rounds
400m Run
25 Double Unders
20 Air Squats
15 KB Swings (1.5/1)
10 HSPU

***

Love this bit of positivity from Journal Menu:

Dream big.

Posted by  on July 01, 2014

Impractically so.

Dream so big that you are on the edge of wondering if such a dream is impossible.

So big that you wonder if you are crazy.

Dream of pullups and pistols; of wallballs and wall climbs; of thrusters and toes to bar.

Dream of first competitions and podium finishes; of qualifying performances and huge PRs.

Dream without limits, without qualifications, without practicality.

Don’t settle. Don’t ratchet back your dream because you fear you won’t get there.

Hang tight to your courage, through the failures and mistakes and heartaches – hang tight.

You will fail. You will fall short. Time and again you will falter.

But each time you will be far past where you would be without such an epically big dream.

You will get there. But small dreams yield small steps. Big dreams yield giant leaps.

A journey of a thousand miles goes by much quicker in leaps than it does in steps.

Is your dream big enough? No seriously, is it?


“If you shoot for the stars and hit the moon, it’s OK. But you’ve got to shoot for something. A lot of people don’t even shoot.” -Confucius


CF WOD July 17

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

WOD: (from 2/14/12)
3 Rounds
400m Run
25 Double Unders
20 Air Squats
15 KB Swings (1.5/1)
10 HSPU


0718Getting in shape for the “Trader Joe’s Hustle.”

[hr]Friday> WoD: “HardCORE Tabata” Mountain Climbers + Kayak + Push Up to Plank + Flutter Kicks

 


CF Blog July 18

Strength: Deadlift 5-5-5photo-106

WOD:
4 Rounds
40 Walking Lunges
7 Shoulder to Overhead (135/95)
250m Row
14 C2B Pull-ups

***

153

Ultimate CrossFit Towels 

Athletes, our towel service contract is ending this week. Due to increased prices we have decided not to renew this service. To help alleviate this situation and combat the heat, we have purchased Ultimate CrossFit towels for all of our members.

They are yours to keep. You can choose between a white or black towel. Each member gets one.

Please see Mike next week for your free UCF ralley towel.

CF WOD July 18

Strength: Deadlift 5-5-5

WOD:
4 Rounds
40 Walking Lunges
7 Shoulder to Overhead (135/95)
250m Row
14 C2B Pull-ups


CF Blog July 19

WOD: (from 12/17/11)photo-107
800m Run
30 Box Jumps (24/20)
30 Ball Slams
1 Rope Climb
30 Push-ups
500m Row
30 Abmat Sit-ups
1 Rope Climb
30 Back Extensions
30 KB Clean and Jerks (1.5/1) – one arm
800m Run
1 Rope Climb

***

CrossFit for Hope is today!

The event is being held at CF Steele Creek, official registration is closed, but you may sign up for an open heat time the day of the event. 
Min. donation of $20. Cash or check payable to St. Jude’s Children’s Hospital.
First heat is 9a; last 12:20p.

Even if you’re not competing, it’s a great day to cheer other athletes on and support a great charity!


CF WOD July 19

WOD: (from 12/17/11)
800m Run
30 Box Jumps (24/20)
30 Ball Slams
1 Rope Climb
30 Push-ups
500m Row
30 Abmat Sit-ups
1 Rope Climb
30 Back Extensions
30 KB Clean and Jerks (1.5/1) – one arm
800m Run
1 Rope Climb


CF Blog July 20

WOD: Team WOD (teams of 2*)photo-108
50-40-30-20-10
Wall Balls (20/14)
Power Snatch (75/55)

*one person working at a time

Cash Out: 2K Row


CF WOD July 20

WOD: Team WOD (teams of 2*)
50-40-30-20-10
Wall Balls (20/14)
Power Snatch (75/55)

*one person working at a time

Cash Out: 2K Row


7.21.14: Field of Dreams Repeat

2014-07-15 07.55.26

7.21.14: AG Track @ 6pm

WOD
As Many Rounds as Possible in 30 minutes
Round 1
2x Field Sprints
Partner does Pushups
2x Field Sprints
Partner does Plank
2x Field Sprints
Partner does Burpees
2x Field Sprints
Partner does Squat Jumps
2x Field Sprints
Partner does Lunges

Round 2- Run Backwards on Sprints
Round 3- Run Forward on Sprints
Round 4- Run Backwards on Sprints

Notes: this week we’re hitting the field with a partner WOD. While one partner runs, the other works. And we’ll continue for 30 minutes. The work will remain consistent and the runs will switch each round from running frontwards to backwards.

Pic: Mr. Hirst rocking out on the Cross Country team in High School.


CF Blog July 21

Strength: OHS 3-3-3-3
photo-109

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
15 Pull-ups

***

Momma’s Quote of the Week:  “Never give up. Laugh a lot. Be good to others.”—James Dasher

***

In memory of Connor Jones, 

The 2nd Annual Payin’ It Forward For Connor 
Blood Drive

DATE: Saturday, August 16th
TIME: 9am-2pm
WHERE:  Covenant Presby Church – 1000 Morehead St OR your local American Red Cross if you are out of town (post a picture on FB!)
WHAT: Blood & Toy Drive in honor of Connor’s 6th birthday
WHY: One donation of blood will help 3 people.  When we were in the hospital with Connor, we noticed how much blood he received all thanks to people just like you and I.  For the Toys, we donate because it’s a birthday!  So bring a toy and we will send them to Hemby where Connor played with a lot of the toys donated by people just like us J
HOW: Please visit www.redcrossblood.org and enter sponsor code “Connor” to schedule lifesaving appointment (only works for Charlotte)!  If outside of Charlotte, post your pic to FB or let us know that you gave blood for Connor and we will count it towards the numbers!
 
 

page1image10064

page1image10336

CF WOD July 21

Strength: OHS 3-3-3-3

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
15 Pull-ups


[hr]Monday@ the Met> SPEED1: OTM Hill Sprints* x12. SPEED2: OTM 50m Sprints x 10. FINISHER: 5 Rounds of 10 Push Ups + 10 Sit Ups

0721


0722[hr]Tuesday@ the Pit> STRENGTH: Prowler x5. WoD: 21-15-9 of OHWL + Pull Up + Push Up.

 

 


CF Blog July 22

Strength: RDL 5-5-5 @ ~50% of your DL 5RM924546_607122912736134_833896651_n

WOD: Tabata
DB Push Press (45/30)
Calorie Row
KB Swings (1.5/1)
Lateral Plyo Skier Hops

***

Reminder that our towel service has ended.  Please see Mike to pick up your own personal Ultimate CrossFit towel in either black or white!

***

This article is an oldie but a goodie from Coach Ben Bergeron.  Take a look, I think we all need to be reminded of this now and again.

Biography is Not Destiny.

POSTED BY 

You are not your past.  You are better than that.  Don’t let yesterday’s events or today’s fears keep you from being the person you know you can be.  Your biography is not your destiny.

Most of society believes that we are our past.  They believe who we are, and who we will become, has already been decided by our past.  For example, if you had a troubled past you are destined for a troubled future; if you have been successful in your youth you are destined for greatness.  Or in terms of CrossFit, if you’ve struggled with running, Olympic lifting, or dialing in your nutrition in the past, these will be your shortcomings for years to come.

But in reality we know this isn’t true.  All of us know examples that counter this; the blessed kid with nothing but sunshine and rainbows in front of him that somehow ends up in rehab.  Or the girl with nothing going for her, against all odds, ends up the CEO of a Fortune 500 company.  Or in terms of CrossFit, it’s the stories we see every month at CFNE; The fat guy that looses 80 lbs and goes on to win a 5k.  Or it’s the weak and un-athletic soccer mom that can now dead lift twice her bodyweight and do 30 pull ups.

The truth is your past does not dictate your future.  As humans beings we have been given the ultimate power…The power of decision and choice.  You control who you are and who you will become, by the DECISIONS and ACTIONS you take TODAY.

Decide to be better at running, Olympic lifting or eating clean, and then ACT on those decisions.  You can be anything you chose to be, but you must believe in your decisions, and act upon those decisions with conviction.  Don’t fail into the trap of the many, that your past failures will predict future faults.  At CrossFit we know better.  We can be anything we decide, as long as we act.   Biography is not Destiny, your Destiny is up to YOU.


CF WOD July 22

Strength: RDL 5-5-5 @ ~50% of your DL 5RM

WOD: Tabata
DB Push Press (45/30)
Calorie Row
KB Swings (1.5/1)
Lateral Plyo Skier Hops


7.23.14: Four Square

Screen Shot 2014-07-22 at 5.14.00 PM

7.23.14: The Pit @ 6am

WOD
4 Rounds
400m Run
4x Prowler Push
.4 Miles AirDyne
40 Double Unders


BC 7/22

Wednesday> Running & Ball Slams.


CF Blog July 23

WODIMG_8095

“Big Nick”

5 Rounds
7 Squat Clean Thruster (135/95)
23 Bar Facing Burpees
9 Pullups

Post-WOD Foam Roll

***

Corporal Nicholas Xiarhos “Big Nick” died on the battlefield in the Garmsir District of Helmand Province in Southern Afghanistan on July 23, 2009 while going to the rescue of his fellow Marines in combat.

Nicholas fought for the freedom of the people of Iraq and Afghanistan. He chose to make a difference in the world and was a true American Patriot.

Two weeks prior to his death, his last words to his mother were, “Don’t worry about me Mom…I’m living the dream.”

***

UCF Bootcamp

Temps are running hot and humid, but you know how we do… we’re still at it! 

We’re gettin’ Sweaty in the AM. We’ve been incorporating more running into our programming and using as much of Freedom Park as we can. And, we love Burpees!!! 

Wanna come out and check out one of our classes? Holla! 

Get outside!

UCF MEMBERS – Starting August 1, you will have access to our bootcamp as part of your UCF Membership – No additional cost and one more way for you to get your fit on!!!

CF WOD July 23

WOD

“Big Nick”

5 Rounds
7 Squat Clean Thruster (135/95)
23 Bar Facing Burpees
9 Pullups


Chris. Pushing.Chris. Pushing.

[hr]Wednesday> 1200m Run + 50 Ball Slams + 800m Run + 35 Ball Slams + 400m Run + 20 Ball Slams

 


0724Here go the RanDo:
Royals

NonExistent

Strawberries

StuScott

Rest

Stereotypes

Sugar

Hits

Skills

Q-Tips
[hr]Thursday> WoD: AMRAP15 of Trail Loop with 10 Dips.


BC 7/24

Thursday> WoD: AMRAP15 of Trail Loop with 10 Dips.


CF Blog July 24

Strength:10559748_10152548338935568_6548161419205056261_n
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD:
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

***

Reminder that our towel service has ended.  Please see Mike to pick up your own personal Ultimate CrossFit towel in either black or white! 


CF WOD July 24

Strength:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD:
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups


CF Blog July 25

Strength: Back Squat 3-3-3-3photo-110

WOD: (from 7/25/13)
3 Rounds
500m Row
21 Burpee Pull-ups
400m Run

***

Save the Date!!!  

Our Annual Summer Bash will be held on Saturday, August 23rd

Food, Drinks, Giant Slip’N Slide and more!

Evite with more details coming soon!!!


CF WOD July 25

Strength: Back Squat 3-3-3-3

WOD: (from 7/25/13)
3 Rounds
500m Row
21 Burpee Pull-ups
400m Run


BC 7/25

Friday> PARTNER WoD: 3 Rounds each: P1: 400m run / P2: 10 burpees then AMRAP Sit Ups. Score is total Sit Ups for team.


0726…sittin’ around.

[hr]Friday> PARTNER WoD: 3 Rounds each: P1: 400m run / P2: 10 burpees then AMRAP Sit Ups. Score is total Sit Ups for team.


7.26.14: Field Sprints

2014-07-23 06_Fotor_Charla

7.26.14: AG Track @ 8:30am

WOD
As Many Rounds as Possible in 30 minutes
Round 1
2x Field Sprints
Partner does Pushups
2x Field Sprints
Partner does Plank
2x Field Sprints
Partner does Burpees
2x Field Sprints
Partner does Squat Jumps
2x Field Sprints
Partner does Lunges
Round 2- Run Backwards on Sprints
Round 3- Run Forward on Sprints
Round 4- Run Backwards on Sprints

Notes: we’re going to try and get this in again this week since it’s been rained out the last two times. It’s a Partner WOD. While one partner runs, the other works. And we’ll continue for 30 minutes. The work will remain consistent and the runs will switch each round from running frontwards to backwards.

We will start promptly at 8:30am. I need to be back at the gym for my daughter to rock out on the Crossfit Kids course.


CF Blog July 26

IMG_0652Mike and Dom rocking out the “Big Nick” hero WOD

WOD: (from 4/13/13)
“Moore”
AMREP 20
1 Rope Climb each round anytime
400m Run
Max Rep HSPU – If you don¹t have at least 10 hspu with your scaled abmats,
do strict press with a weight that you can get 10-12 on the first round.

Rest 5 mins

Then teams of 3 will do max meters rowed in 10 mins.  You can switch
anytime.  One of the two people not rowing must be planking at all times

***

HeroDavidMooreMedalOfValor_th.jpg

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

 


CF WOD July 26

WOD: (from 4/13/13)
“Moore”
AMREP 20
1 Rope Climb each round anytime
400m Run
Max Rep HSPU – If you don¹t have at least 10 hspu with your scaled abmats,
do strict press with a weight that you can get 10-12 on the first round.

Rest 5 mins

Then teams of 3 will do max meters rowed in 10 mins.  You can switch
anytime.  One of the two people not rowing must be planking at all times


CF Blog July 27

Skill: L-Sit 3 x max effort holdsphoto-111

WOD:
Start w/75 Double Unders – If you don¹t have du, then count and do
attempts.  No single sub.

4 Rounds
300m row
25 KB Swings (1.5/1)

Finish w/75 Double Unders


CF WOD July 27

Skill: L-Sit 3 x max effort holds

WOD:
Start w/75 Double Unders – If you don¹t have du, then count and do
attempts.  No single sub.

4 Rounds
300m row
25 KB Swings (1.5/1)

Finish w/75 Double Unders


BC 7/28

Monday@Met> WoD: “Four Square”


YAY! Burpees!YAY! Burpees!

[hr]Monday@Met> WoD: “Four Square”


7.28.14: Back to the Track

Screen Shot 2014-07-27 at 6.43.22 PM

7.28.14: AG Track @ 6pm

WOD
4 Rounds
300m (jog 100m)
600m (jog 200m)

Pics: kids getting after it in our CF Kids class at UCF.


CF Blog July 28

Bench 5-5-3-3Image-1
3 rounds of
1 min Squat holding slam ball (30/20)
1 min burpee
1 min deadhang pullups
1 min double unders
1 min slam balls (30/20)
Rest 1 min
***
Momma’s Quote of the Week:  “It is hard to fail, but it is worse never to have tried to succeed. In this life we get nothing save by effort.”—Theodore Roosevelt
***

Some great tips from Breaking Muscle:

6 Practical Tips for Prioritizing Quality in CrossFit

Contributor
So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is that you are improving your body’s health and capabilities. Getting your first chin up, muscle up, or handstand push up is an accomplishment worth celebrating.
But as you continue to progress in CrossFit, you might reach a point where you find yourself pushing harder and harder to get extra reps and rounds to the detriment of your form and technique. This is not the way to go. If the quantity of reps you perform only increases bysacrificing the quality of said reps, then your body is likely to reach a plateau, or worse, incur an injury.
Rather, you should prioritize quality over quantity so that in the future you may continue to make gains in strength, work capacity, mobility, and overall fitness. Here are some practical tips for how to do that in a CrossFit setting.

1. Breathe

What a simple thing that we all do everyday. However, mid-WOD, it suddenly becomes apparent that you have not been breathing adequatelyHow about this: focus on inhaling. Long, slow, controlled, and in through the nose.
If you are doing a twenty-minute AMRAP, then I want you exclusively breathing through the nose for at least the first ten minutes. Heavy mouth breathing should be reserved for sprints, short efforts, and the ends of workouts. While you initially might need to slow down in order to breathe through your nose, in the long run your body will experience positive aerobic adaptations.

2. Break Up Sets

Have you ever stopped and thought about why 21-15-9 is such an effective rep scheme? One reason is because each set can be broken up into three distinct sub-sets: 3 sets of 7, 3 sets of 5, and 3 sets of 3. Another great way to break up this rep scheme is: 11 and 10, 8 and 7, then 5 and 4. So the next time you do “Fran,” “Diane,” or “Elizabeth,”strategize a bit beforehand and see if that helps you set a new personal record.
Another way to state this is that you should not push yourself to failure every round of every workout. Rather, choose a sub-maximal number of reps that you areconfident you can complete, and aim to keep yourself just shy of the danger zone for the majority of your workouts.

3. Rest Between Sets

Rest?! Are you not supposed to go all out as fast as you can? Okay, yes, I get it – the workouts are done for time. But you might end up with an overall faster time (and thus greater work capacity) if you actually plan to rest between sets from the get-go. 
For instance, next time you do “Cindy” (AMRAP in 20 minutes of 5 pull ups, 10 push ups, and 15 squats), try to do one round at the top of every minute. If you succeed, you will have accumulated twenty rounds. It will feel very easy in the beginning and very not-so-easy at the end. 
If twenty rounds of Cindy is out of your reach, then try one round every ninety seconds. Or, vice-versa, if your old personal record is higher than twenty trounds, try one round every 45 seconds or so.

4. Prioritize Mobility

You know you are supposed to do it, but somehow you only manage to hit the foam roller or grab that stretch band once or twice a week. How about this: you are not allowed to do a WOD unless you have first done your mobility work for the day. 
Have you ever set a timer for five minutes and then rolled out your thoracic spine? Or what about grabbing a lacrosse ball and hitting your entire shoulder girdle? Check out Kelly Starrett’s awesome MobilityWOD for more ideas.

5. Scale Movements and Weights Effectively

If you only take one principle away from this post, please pay attention here. You want to make optimal choices in your life, correct? If you could take two routes to your destination, but one of them was longer and riskier, what would you decide? You would take the optimal route. Duh!

CF WOD July 28

Bench 5-5-3-3
3 rounds of
1 min Squat holding slam ball (30/20)
1 min burpee
1 min deadhang pullups
1 min double unders
1 min slam balls (30/20)
Rest 1 min

Get yo’ hands in the air!

[hr]Tuesday> SPEED: AMDAP15 of 20 sec Sprint / 40 sec Rest. FINISHER: Ab Throwdowns

 


CF Blog July 29

Deadlift OTM for 10 mins at 80%

photo courtesy of the RX review (http://therxreview.com/crossfit-games-day-2-report/)photo courtesy of the RX review (http://therxreview.com/crossfit-games-day-2-report/)21
4 Rounds (pick one db or kb weight)
10 lt leg step ups (holding weight same arm as leg)
10 rt leg step ups
10 lt arm push press
10 rt arm push press
10 mountain climbers
10 abmat sit-ups
***

Save the Date!!!

Our Annual Summer Bash will be held on Saturday, August 23rd

Food, Drinks, Giant Slip’N Slide and more!

Evite with more details coming soon!!!

***

UCF Bootcamp

Temps are running hot and humid, but you know how we do… we’re still at it! 
We’re gettin’ Sweaty in the AM. We’ve been incorporating more running into our programming and using as much of Freedom Park as we can. And, we love Burpees!!! 
Wanna come out and check out one of our classes? Holla! 

UCF MEMBERS – Starting August 1, you will have access to our bootcamp as part of your UCF Membership – No additional cost and one more way for you to get your fit on!!!

CF WOD July 29

Deadlift OTM for 10 mins at 80%
4 Rounds (pick one db or kb weight)
10 lt leg step ups (holding weight same arm as leg)
10 rt leg step ups
10 lt arm push press
10 rt arm push press
10 mountain climbers
10 abmat situps

7.30.14: The Battle

battle

7.30.14: The Pit @ 6am

WOD
9 Rounds
2:00 Row
2:00 Burpee Tuck Jump
1:00 Rest


The SprinterThe Sprinter

[hr]Wednesday> WoD: AMRAP15 OF 25 KB Swings + 400m Run + 15 Burpees + 400m Run

 


CF WOD July 30

400m x 3 repeats
*15 minute time cap
21-15-9
Toes 2 bar
Over the box jumps (24/20)
Pullups
Cash Out 800m run

CF Blog July 30

400m x 3 repeats
*15 minute time cap
21-15-9
Toes 2 bar
Over the box jumps (24/20)
Pullups
Cash Out 800m run
***

Finishing Alone

Image courtesy of Trident CrossFitImage courtesy of Trident CrossFit, VA

Aside from its many health and fitness benefits, community has long been the best part of CrossFit.

Perhaps it was the newness of the sport, or its lack of frills, or its small, cultish following, but the early days of CrossFit boasted an intensely supportive community.  In the beginning everyone knew each other – or got to know each other- and no one finished a workout alone or without the encouragement of coaches and classmates.

Fast forward to a Reebok sponsorship and CrossFit Games marathons on ESPN, the mainstreaming of CrossFit has become so huge that Wyclef Jean even has a song about it (who would ever have imagined that when Ultimate CrossFit began back in 2007?).  While the growth and popularity has been great for the sport, the affect it has had on our tight-knit community is evident, most notably in how we finish WODs.

What I mean by that is this:

Just a few years back, when you did a WOD with a group, you were surviving through that WOD with your group.  As folks finished one by one (once they caught their breath), they set to task shouting words of encouragement to their classmates still struggling with the WOD.  And, not until everyone finished were bars broken down and equipment put away.

These days however, as soon as peeps finish the WOD, the vast majority put their equipment away (sometimes cutting through the work space of other athletes), socialize in the corner, or even worse, they LEAVE while their classmates are left to finish the WOD alone.

Fortunately, we at Ultimate have a pretty kick ass community – we just need a little reminder of our roots and what it is that makes CrossFit so amazing.

We should never let anyone suffer through the end of a grueling WOD alone.  WODs are hard – they hurt and can be defeating – but your encouragement could be the motivating difference for someone to push through instead of give up.

So, the challenge to all of you is this – the next time you finish a workout early, think back to a time when you got hung up on a WOD and what helped you to stay positive and push through – then go be that positive force for the rest of your classmates!

We can do this Ultimate!  Let’s continue to make our community better, stronger.  From here on out, no one finishes alone.


BC 7/31

Thursday> WoD: Tabata Mash Up: Dips, Sit Ups, Push Ups, Yard Sales


CF Blog July 31

Strengthphoto-112
Back Squat
2-2-2-2
3 Rounds  *If you finish in under 12 mins, do another round
25 wall balls (20/14)
25 double unders
25 pushups
25 KB Swings (1.5/1)
***

Save the Date!!!

Our Annual Summer Bash will be held on Saturday, August 23rd

*3-7pm*

Food, Drinks, Giant Slip’N Slide and more!

Evite with more details coming soon!!!


CF WOD July 31

Strength
Back Squat
2-2-2-2
3 Rounds  *If you finish in under 12 mins, do another round
25 wall balls (20/14)
25 double unders
25 pushups
25 KB Swings (1.5/1)

0731The Randoms WILL continue.

High Fives

Music Docs

Monsanto and Kids

 Perfect Timing

 Mike D & ‘Pac

 Jack *Loves* Baseball

 My Buddy Adrian

Gladwell

[hr]Thursday> WoD: Tabata Mash Up: Dips, Sit Ups, Push Ups, Yard Sales


#thatshowwedo#thatshowwedo

[hr]Friday@ the Pit> WoD: 1000m Row + 100 Squats + 50 Box Jumps + 25 Burpees + 1000m Row

 


CF Blog August 1

OTM Clean 10mins @ 85%

Steve does not share…he does not share the airSteve does not share…he does not share the air
3 Rounds of
5 Deadlift (155/115)
5 Power Clean (155/115)
5 Push Press (155/115)
15 bar facing burpees
***
Great article from the Tabata Times – definitely worth a read:

Using Grip Training to Hack the Nervous System and Improve Performance

A big grip tells the brain that the position is a stable one and that it is safe to generate a lot more force without risk of destabilization and injury.

What is the target organ/system of training? While many think it’s the muscular or cardiovascular systems, the true target is the nervous system. The brain exists to move us through and interact with the environment. The sensory input our nervous system receives from interacting with the environment drives the motor output from the brain to the neuromusculoskeletal system. By altering sensory input, we can change — and potentially improve — neuromotor output.  One way to hack the nervous system and increase stability throughout the system is through challenging the grip

Sensory Input and Motor Output

Sensory Input and Motor Output
This image is a homunculus (literally meaning “little man”), and it is both grotesque and informative — not unlike the author of this article. It is essentially a representation of the processing regions devoted to each area of the body. The importance here is the tremendous amount of sensory and motor cortex devoted to the hands and feet (more on them in a future post). Our evolution has clearly indicated the importance of sensory input and motor output through the hands given it’s large representation in the brain. We know sensory input is absolutely critical in the motor development of kids, and those who struggle with sensory integration have some serious movement problems. So why not better utilize sensory input with our training and optimize adaptation?

By challenging the grip and maintaining a fist, we provide a rich sensory input to the brain that allows us to produce more stability and a system-wide increase in force output (which is what we really want). The strength of this stimulus probably improves motor learning, too.

A big grip tells the brain that the position is a stable one and that it is safe to generate a lot more force without risk of destabilization and injury.

Don’t believe me? Try flexing your biceps without making a fist — it’s really hard to generate much of a contraction. Then make a crushing fist while contracting your biceps. The result is a much greater biceps contraction as you are amplifying the motor output of the brain — often called irradiation or overflow. By augmenting the stronger parts of the pattern, we can facilitate improved neuromuscular activation through the weaker parts.

The best athletes can create tons of force AND control on demand; grip training is a way to tap into the nervous system and optimize adaptation.

Seriously, try making a fist as hard as you can: you feel the tension all the way up to the middle of your back as this overflow sets the scapulae and thoracic spine (spinal control is always crucial), allowing a stable platform for power generation by closing the circuit. Pavel has used this for years with the Soviet Special Forces and his Kettlebell training paradigms.

 Continue reading…


CF WOD August 1

OTM Clean 10mins @ 85%
3 Rounds of
5 Deadlift (155/115)
5 Power Clean (155/115)
5 Push Press (155/115)
15 bar facing burpees