July 2 – The Pit

20150127_064136


Speed/Strength: Prowler Push x5
WOD: 3 Rounds – 500m Row, 25 Box Jumps, 15 KB Swings, 400m run
Cash Out: 100 Partner Ab Throw Downs


July 2 – The Pit

untitled (7)

The definitive and final ranking of all 50 states

The trade deal

Danger: skinny jeans

Important information for travelers

Where’s the beef?

Change/Accept

Your own carrot

I feel the need. The need for speed.

Care less. Achieve more.

Stunning photos taken illegally


Speed/Strength: Prowler Push x5
WOD: 3 Rounds – 500m Row, 25 Box Jumps, 15 KB Swings, 400m run
Cash Out: 100 Partner Ab Throw Downs


CF Blog July 2

Strength: IMG_3089
Back Squat 2×3 @70%, 5×4 @75%

WOD: 3 RFT (10-15 min)
400m run
10 Snatch 135/95


Good read from Breaking Muscle:

You Don’t Need More Training, You Need More Recovery

A while ago I wrote about training and recovery, putting it into an equation. The equation was simple:

Training Effect = Work x Recovery

In simple terms, if we take T (training) to be one unit for a typical session, then to make the TE (training effect) actually show the benefits of the training, the R (recovery) needs to be at least equal to one.

But most people aren’t adequately recovering. In addition, if you suffer from range-of-motion deficiencies, you should be focusing on those, first and foremost, as they have a massive impact on the rest of the equation. In fact, if you make the rookie mistake of just worrying about the training aspect, then you will never progress.

To make the jump to full recovery, you’ll need some kind of targeted recovery.

A Simple Tracking Tool

Here’s a simple chart to track recovery. The goal is to add your points up to one for each day during normal training:

 

 

In a given day, even getting eight and a half hours of sleep (likely broken into eight hours of sleep plus a nap) coupled with eating well still only gives you a score of 0.85. To make the jump to full recovery (a value of at least 1.0), you’ll need some kind of targeted recovery work such as a contrast shower or recovery flexibility work.

Don’t Underestimate the Small Things

If you start tracking your recovery like this, you’ll quickly see areas where improvement can be made. The more I have delved into this, the more interesting the discoveries have become.

Massage, for instance, even done once per week, is much more powerful than foam rolling and other self-release work. So much so that a single weekly session of massage is at least equal to daily self-myofascial release work.

“We all go to the gym and train expecting to see improvement. But with five hours sleep per night, poor diet, and no other recovery strategies in place, you won’t see much, if any improvement.”

In addition, meditation and other internal martial arts practice, such as qi gong, have actually been found to nearly double the results of all the other factors on the table except for sleep.

Read that last bit again. Deliberate time spent on things like meditation, tai chi, and qi gong improves all the other recovery factors. Dr. Chris Holder, strength and conditioning coach at Cal Poly, conducted a study on his athletes and found that because the quality of their sleep improved so dramatically thanks to the benefits of these practices, that the other recovery methods went from slightly helpful to incredibly beneficial. Sleep is the biggest recovery weapon you have in your arsenal, and some of the more esoteric, yet ancient practices are showing great value in boosting the effectiveness of sleep.

Continue reading…


July 3 – Freedom Park (baseball field off Princeton Ave)

IMG_1177[hr] 1000m Run, 100 push-ups, 150 sit-ups, 200 squats, 1000m Run


CF Blog July 3

Strength: 10917088_1380053965630605_1026652604354039181_n
Clean & Jerk 4×1 @80%

WOD: 2 RFT (12-18 min)
50 Ball Slams (30/20)
25 Ring Push-Ups
5 Rope Climbs


Check out Dominic on Buzzfeed!

*unfortunately the pics and videos did not come through, so make sure you go to the BuzzFeed page to check out all of the awesomeness!!

Meet Team Some Assembly Required. They organize and prepare teams of adaptive athletes to compete in athletic events.

Team SAR was founded by former US Army officers Dale King and Derick Carver to “enable and empower these athletes” — and to encourage them to defy expectations at all levels.

King told BuzzFeed Life via email that the team’s mission is to “advance the cause of adaptive athletics in America.” He added: “We want to let veterans who suffered injuries in combat know that there is still an avenue for them to compete and excel in life. We want to be role models for kids who are missing limbs to know that they go out there and compete in sports.”

What does it mean to be an adaptive athlete?

The non-profit I Am Adaptive explains that an adaptive athlete is anyone “who must adapt to a situation related to their fitness goals and needs.”

This includes anyone people with “amputations, paraplegia, muscular dystrophy, special needs, scoliosis, traumatic brain injuries, blindness, deafness, lactic acidosis, cerebral palsy, and so on.

Team SAR has 25 athletes across the country.

Team SAR is made up of both veterans and civilians who are missing a limb (or limbs) “yet compete at a high level in CrossFit, Olympic lifting, obstacle course racing, power lifting, and various other fitness related events,” King says.

BuzzFeed Life reached out to some of Team SAR’s athletes. They wrote back and told us more about themselves and why they train and compete.

“I was injured in Afghanistan in 2009 while serving in the Marines. From that injury I lost my right leg below the knee.”

“In December of 2012 I walked into Ultimate CrossFit in Charlotte.”

“It turned out to be run by a Marine from my very own unit and that was it; I was hooked…”

“Being an adaptive athlete myself I am always trying to improve my skills and prove to everyone that I’m still able to do all the same things ‘able bodied’ athletes do.”

“I am in the process of opening an adaptive CrossFit gym and help other adaptive athletes get into CrossFit or maybe just improve their skills at something.”

Check out the rest of the article and awesome pics here…


CF Blog 4th of July

flag_dependence_day

 

WOD:
“Nutts”
10 HSPU
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull-Ups
100 Walls Balls (20/14) (10 feet)
200 Double Unders
400m Run w/ 45/35 plate

*

LtAndrewNuttall_th.jpg

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

***

Happy Fourth of July!!!

4th of July Schedule: 
8am and 9:30am classes only


CF Blog July 5

Skill:  Image
L-sits (accumulate 2 min)

WOD: For Time
50-40-30-20-10
25-20-15-10-5
Double-Unders
T2B
*5 Burpee every minute on the minute


July 6 – The Met*

20150202_063133[hr] Partner WoD: 4 Rounds each – 20 squats and 20 burpees

*Meet in the Trader Joe’s parking deck.


July 7 – Endurance

IMG_1075[hr] 400m x 3, 800m x 2, 1600m x 1


CF Blog July 6

Strength: photo
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
working sets: 5×3@80%

WOD:
15-10-5
Power Cleans 135/95
Bent Row
400m run

***

Momma’s Quote of the Week:  “We all have possibilities we don’t know about. We can do things we don’t even dream we can do.”—Dale Carnegie

***

Notes/News:

*

Tape will now be available in the Trainers’ Office for sale only.  You can purchase a roll for $3 a piece.  Please take note and plan accordingly for your workout

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

Poster-Web-600px

 


July 7 – Freedom Park*

IMG_0544[hr] AMRAP 25: 5 wall walks, 10 bird dogs, 20 walking lunges, 400m run

*Meet in the baseball field parking lot off of Princeton Avenue


CF Blog July 7

Strength: photo-1
Deadlift
warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
working sets: 10×1@80%

WOD:
EMOM for 12 mins –
Min 1 – 20 Slam Balls (AHAP)
Min 2 – 30 Double Unders

Add 1 slam ball and 5 Double Unders each round you complete

***

Great article from Barbell Shrugged:

How to use a belt (properly).

By 

Screen Shot 2015-06-05 at 8.59.11 AM

We met Dr. Richard Ulm at the 2015 Arnold Sports Festival. We were dashing around from spot to spot shooting video for Barbell Shrugged. Richard, an expert on weightlifting and rehabilitation, was keeping himself busy putting blown-out athletes back together. It took a few months but we’ve finally gotten around to sharing some of Dr. Ulm’s unique insight and knowledge here on the DAILY. Enjoy, geek out and implement. You’ll be stronger! 

 

i have the opportunity to speak all across the country onweightlifting and rehabilitation, and I am often asked,“When should I use a belt”? What I am not asked – the far more important question – is “HOW should I use a belt”?

I’m always surprised to encounter athletes, even high-level weightlifters and powerlifters, who don’t know how to use their belt properly. That’s a shame because these are powerful and beneficial training tools. What’s more, encountering athletes capable of maximizing the utility and carryover of the weightlifting belt is even more rare.

To fully understand how to use a belt, we need to discuss how the body stabilizes for movement. The term core is often thrown around in gyms and rehab clinics all over the country, but it is rarely understood. To keep it simple, the ‘core’ is comprised of three structures that attach to the spine and pelvis – diaphragm, abdominal wall and pelvic floor. Together these structures form a functional pressure cooker of sorts.

The lid of the pressure cooker is the diaphragm, a dome-shaped muscle attaching to the spine and the ribcage which separates the chest cavity from the abdominal cavity. The wall of the functional pressure cooker is the abdominal wall made up of the transverse abdominus, external oblique and internal oblique. These structures function like a corset wrapping around the abdomen and connect the pelvis to the ribcage.

The bottom of this pressure cooker is the pelvic floor which is made up of a web of muscles attaching the sacrum (tail bone) to the innominates (funky-looking bones which are your hip bone, your pubic bone and your butt bone all in one) holding the pelvis together.

Because all of these structures are contractile, they have the ability to expand and contract to control the volume within the abdominal cavity. If we have control over the volume of the abdominal cavity, we have control over the pressure (Ideal gas law – PV=nRT). Pressure within the abdomen (IAP) is THE foundation of all movement and is what using a belt is all about.

Finish reading…


July 8 – Freedom Park*

IMG_1090[hr] Speed: Partner Band Sprints x10

WoD: 5 Rounds – 10m broad jumps, 10 push-up-to-plank, 10 m broad jumps, 10 yard sales

*Meet in the baseball field parking lot off of Princeton Avenue


CF Blog July 8

Strength: photo-2
Press
5@60%
5@70%
5@80% – rep out set

WOD:
3 rounds
1 min Lunges
1 min Box Jumps 30/24
1 min Row Calories
1 min Pushups
1 min KBS 1.5/1
Rest 1 min

***

Guys, due to construction in the building, tonight’s Moga class is cancelled. Thank you for understanding!

***

Notes/News:

*

Tape will now be available in the Trainers’ Office for sale only.  You can purchase a roll for $3 a piece.  Please take note and plan accordingly for your workout

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

Poster-Web-600px

 


July 9 – The Pit

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Smartasses. They’re everywhere.

Win at life

Be more interesting

Fitness age

Vegging out in front of TV? Tricks to stop.

The 5th of July

Prevent procrastination

Craft brewers in NC

Satisfying arrangements of everyday objects

Don’t make these grammar mistakes

[hr] 800m x4 (rest amount of time it takes to run)


July 9 – The Pit

IMG_1027[hr] 800m x4 (rest amount of time it takes to run each round)


CF Blog July 9

bruss2

Strength:
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
working sets: 5×2@80%
WOD:
4 Rounds
5 Thrusters 135/95
10 Bar Facing Burpees
15 Pullups

***

6lb8ozBest of Luck, BRuss!!!!

As some of you may already know, Bryan (BRuss) has been given an exciting new job opportunity in Atlanta.   While we are so happy for his new adventure and success, we are also sad to be losing such a great friend, coach and pillar in our Ultimate community.  Here are some of our coaches’ favorite memories- I encourage you all to share your favorite memory/well wishes in the comments section as well!

You’ve left your mark here, BRuss and you will be missed.  Make sure you visit often!

*

I’ll miss all your crazy challenges (eat at Moe’s every day for a month, do a marathon in every state…), I’ll miss your laughter and smile, I’ll even miss your “love” shoves. 
Bye bye baby bruss, good luck in ATL!!!
-Mie

*

Quick story:

My wife Jennifer was attending 6 AM classes…circa late summer/early fall of 2009.  A young client, popular with the other clients and with the Coaches…Mike Hirst had mentioned his birthday was “around the corner.”  So a regular 6 AM’er and Coach (who was also popular with the clients)…one Bryan Russell, came up with the plan for all the regulars of the 6 AM class to assemble in the gym early on Hirst’s birthday, then leave the gym…having the nicest guy in the world… Mike Hirst believe no one showed up for his birthday work out!  The 6 AM’ers were lead out the back door of the gym and round the building by…wide grinning BRuss!  Everyone ran into the gym to see those sad little puppy eyes of Iron Mike Hirst in shock…with BRuss leading the way!

Both Jenn and I will miss you!  Good luck with the new adventure!!!

-Jenn and Andy Douds

Though BRuss hasn’t been around a lot lately, he’s still a UCF institution and we’ll miss him.  Good luck in ATL!

-Jaye

*

Little known fact: BRuss was one of my first CrossFit coaches when I started down in Ballantyne.

But truth be told, I had heard so many wonderful things about Bryan before I even met him – most from my husband, Nick.  BRuss was Nick’s Foundations trainer, and despite the early hours and grueling workouts, Nick came home enthusiastic after each session remarking on how amazingly positive and encouraging Bryan was as a coach.

I soon discovered on my own accord what an amazing coach BRuss was, and as I began as a trainer at Ultimate, found that his encouragement and guidance carried over as a co-worker and a friend as well.

Thank you, Bryan for everything – for the knowledge, advice, and support that you have given to me and to all of us.  You will be missed!

P.S. I’ll make sure to let those ATL folks know that in no uncertain terms should you EVER be encouraged to go faster on the rower! 😉

-Liz

*

Once after a WOD in the heat of the summer, BRuss, looking like he was on the verge of death, desperately demanded I go get him a sport drink out of the fridge (back when we used to sell waters and recovery drinks.)  I ran over to the fridge and there was nothing except for a few bottles of SFH lime flavored something. I grabbed one and took it to him thinking it was some kind of recovery drink. BRuss took a chug of it and made a face of disgust, then turned it up for another big gulp before realizing it was lemon flavored fish oil!  Needless to say, it wasn’t exactly what he had in mind.

-Nance

*

Thank you Sleeves, aka Lil’ 6lb 8oz Baby Bruss. I want to wish you the best of luck on your new journey to Hotlanta. If you need a roll dog for Freaknik 2016 then count me in!

 I just want everyone to know that Bruss was very instrumental in helping to make and create the community that Ultimate is today. He is a great coach, consult, friend, and employee. Not only with his coaching abilities and care for our athletes but with his work behind the scenes at the gym Bruss earned numerous Coach of the Year awards at Ultimate. In fact, the Coach of the Year award at Ultimate CrossFit is now known as the Annual Bruss Award. I want you to know that I appreciate the energy, passion and loyalty to Ultimate that you’ve shown over the years and continue to show. You will be missed brother.

-Hirst

 *

I don’t just have one particular favorite memory of BRuss, I have many good ones.  

 When I think of BRuss, I think of our friendship first – watching movies at the Ashton, floating on the lake, eating at Bad Daddy’s or Lang VanŠ – so many memories outside of the gym of just hanging out and having fun.  

But I have plenty of memories inside the gym as well.  In short, BRuss added more value to Ultimate than pretty much anyone else for a long time.  Not only was he a great coach (something everyone could see), but he also worked hard behind the scenes – running reports, keeping track of changes in attendance, and so much more.  

We have a trainer of the year award and he won it so many times we just decided to rename it “the BRuss award”.  He will be greatly missed here at the gym and in Charlotte.

-Lance


July 10 – Freedom Park*

IMG_0537[hr] EMOM 12: Evens – 20 hip thrusters / Odds – 40 jump rope singles

EMOM 10: Evens – 20 extreme jacks / 10 incline push-ups

EMOM 8: Evens – 45 sec plank / Odds – 45 sec superman

Cashout: Mobility Work

*Meet in the baseball field parking lot off of Princeton Avenue


CF Blog July 10

Strength: photo-3
Snatch
warmup sets: 1×3@65%, 2×3@70%, 2×3@75%
working sets: 2×1@80%, 2×1@85%

WOD:
AMRAP 12
5 Deadlifts (use btwn 60-70%)
400m Run

***

Notes/News:

*

Tape will now be available in the Trainers’ Office for sale only.  You can purchase a roll for $3 a piece.  Please take note and plan accordingly for your workout

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

Poster-Web-600px

 


CF July 11

WOD: photo-4
“Filthy Fifty”
50 Box Jumps 24”
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Back Extensions
50 Wall Balls 20#
50 Burpees
50 Double Unders

***

Notes/News:

*

Tape will now be available in the Trainers’ Office for sale only.  You can purchase a roll for $3 a piece.  Please take note and plan accordingly for your workout

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

 

 


CF July 12

Strength/Skill/Speed: photo-5
20 min Goat work

WOD:
4 rounds
20 step ups 10 L then 10 R
20 Mountain climbers
100m one arm farmer carry
100m one arm waiters walk
Change arms each round


July 13 – The Met*

IMG_1113[hr]  800m Run
1min each – Pushups, Situps, Dips, Squats
2min – Burpees, Plank

*parking deck outside of Trader Joe’s


July 14 – AG Middle School

photo-1[hr] Meeting at AG Middle School at 6:30 pm for max effort mile runs X2


CF Blog July 13

Strength: photo-6
Back Squat
Warm up sets: 1×5@50%, 1×4@60%, 2×3@70%
Working sets: 5×3@80%

WOD: (HQ 6/29/15)
3 Rounds
400m Run
21 DB Thrusters (35/20)

***

Momma’s Quote of the Week:  “I follow three rules:  Do the right thing, do the best you can, and always show people you care.”—Lou Holtz

***

Interesting read from the Tabata Times…agree or disagree?

8 CrossFit Secrets: Unexpected Truths I Learned from Training

 

As CrossFit continues to grow in popularity, so too do the stereotypes associated with it. There is, of course, some truth behind the popularized notions of high socks and headbands or cult coconut water chugging, but CrossFit for many people becomes so much more than that. So I wanted to share an abbreviated list of CrossFit side effects I experienced, hitherto unbeknownst to the wider world.

1. Everything in life becomes easy, even the stuff you didn’t realize was hard before.

Stairs? Not even a second glance. Moving to a fifth floor flat? Weekend workout. Being chased by a dog? Sprinting skill work. A month’s worth of groceries? One trip from the car, up the stairs, to the fifth floor flat.

2. It becomes a metaphor for everything else in life.

I know that my gym family has my back, always, not just in CrossFit but in any aspect of my life, and I have theirs for whatever and whenever they need me.

There are days when nothing seems to work out favorably, when work is overwhelming and there seems to be more to do than the ever present confines of time will allow. On those days, the training from CrossFit training help me to dig deep and just hang on. Those difficult days, weeks, months, become extensions of a workout, where all you can do is embrace the suck and keep going. There have been many moments in my recent past during which I thought to myself, If I can endure 150 consecutive wall balls, then surely I can survive whatever else life throws at me.

3. The gym could easily become your second home.

The “get in and get out” thirty-minute workout routine faded to a distant memory very soon after I started CrossFit. You might find yourself getting to the gym early to stretch and staying after to lie on the floor and share in the exhausted camaraderie that exists only after people have suffered and sweated together. Once I started, I couldn’t stop going; because the gym is where my friends are, it’s where I feel both my best and worst. And of course, there’s the issue of those five flights of stairs to your flat after a long squat[3] session…

4. You might just gain a new family.

There is a prevalent stereotype circulating associating CrossFit with cult[4] behaviors, but my experience has been one that much more closely resembles a family. It is a community[5] where the honest love and compassion between people is almost tangible. Walking in after a vacation feels like opening the door to a reunion. To me, the sound of barbells smashing, loud music and cheering is more heartwarming and nostalgic than the smell of mom’s home cooking. I know that my gym family has my back, always, not just in CrossFit but in any aspect of my life, and I have theirs for whatever and whenever they need me.

5. Your perspective changes.

Life’s ups and downs suddenly seem flippant after being forced to do hundreds of up-downs. Increased training endurance transfers to every day life physically, emotionally and mentally. I shed far fewer tears for rude comments or breakups, because a long workout suddenly seems far better therapy than a solitary sob fest. (Although, admittedly, sometimes a missed lift initiates involuntary waterworks in the bathroom.) And while the little things ceased to matter as I pushed myself ever more in my training, the big things continued to grow. Having people believe in me made me want to believe in something, too. There is more to CrossFit than just working out; it’s about community, it’s about improvement, it’s about potential.

Continue reading…


July 14 – Freedom Park*

20150213_064806[hr] WoD 1: Suicide Sprints

WoD 2: 5 Rounds of 60 second wall sit, 20 second handstand hold, 60 second
rest

CashOut: Group Yard Sale Ladder

*baseball field off of Princeton Avenue


CF Blog July 14

Strength: IMG_0722
Deadlift
Warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
Working sets: 10×1@80%

WOD:
AMRAP 15
1 Rope Climb
15 KB Swings (1.5/1)
15 Box Jumps (24/20)
15 Ring Dips
15 Ball Slams (30/20)

***

A big huge congratulations to Neil and his beautiful bride, Amanda!!!  Cheers to a lifetime of wedded bliss!

***

From Aaron H.:

Want to improve that 5K? 10k? What about crushing those 400m sprints during those long 30 minute Met-Cons?

Well join us, Ultimate Crossfit Endurance, this Tuesday at 6:30pm (normally 5:30pm) at AG Middle School as we begin a 12-week speed and short distance training program focusing on those things. Workouts will consist of sprint, tempo, and long slow distance runs.

But first, we need a “baseline”…this week is a timed 1 mile run X 2. Max effort.

No experience necessary!! Just show up!! We look forward to having you…

 


July 15 – Freedom Park*

IMG_1078[hr] WOD: 5 Rounds of 2 Min AMRAP
10 Bar Rows
10 Squats
10 yard sales
*Rest 2 min between rounds

Cash Out: Hill Runs

*Meet in the baseball field parking lot off Princeton Avenue


CF Blog July 15

Strength: photo-7
Press
3@65%
3@75%
3@85% – rep out set

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

***

Check out this interesting read from Catalyst Athletics:

YOUR PHONE IS HELPING & HURTING YOUR WEIGHTLIFTING TECHNIQUE

Believe it or not, I’m gonna show you how your iPhone is connected to your snatch technique problems. You don’t believe me? Fine, keep reading

Your iPhone (or Android or whatever you have) is incredible. Just think for a second about how much stuff it can do. You can talk to people, text people (which is more fun than talking to them), take pictures, record videos, watch YouTube, listen to music, read books, access the internet, and hundreds of other wackadoo functions that I don’t understand because I’m one of those over-40 people who can just barely handle the basic crap. My phone has about a hundred of these things called “widgets.” No idea what the hell those are.
So let’s get back to the internet thing, and I’ll start to explain where I’m going with this. Many of you have started Olympic lifting within the last few years, right? You found a gym where somebody taught you the Olympic lifts. You fell in love with them. You practiced the lifts for a while and started making some progress, and your weightlifting fever has just been getting hotter and hotter ever since.
Now, you’re the type of person who likes to do outside homework on the things you love. When you watch a movie, you get on Wikipedia as soon as it’s over and read about it. Know what I mean? So with weightlifting, you’ve taken to the internet to bulk up your knowledge of the sport. You’re obsessed with this thing and you want to suck up every little bit of learning you can find, like a cat licking spilled milk off the floor.
So what do you do? You pull out your phone whenever you’ve got a free moment (like at your job while somebody is paying you to work) and you get on websites like Catalyst Athletics and good old Facebook, where all your weightlifting friends post videos of lifters at the Olympics and World Championships, snatching and clean and jerking weights that literally blow the back of your skull off when you try to comprehend how any human can lift them.
Watching weightlifting videos on the internet becomes one of your favorite hobbies. While life passes by and your kids are making Molotov cocktails in the garage, you’re on YouTube watching Russian weightlifters snatch world records and trying to absorb their flawless technique into your muscles through osmosis or something. Aside from the gargantuan weights they’re lifting, you just can’t believe how fast and precise their movements are. They’re snappy, flexible, totally consistent, and they just make it look so… easy. You’re in love with weightlifting, and I mean TRUE love, not the kind you have with human beings. This is, like, the real thing.

July 16 – The Pit

IMG_1034 [hr] 8X500M row with 2 minutes of easy rowing between sets.


July 16 – The Pit

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20 signs you’re doing better than you think

America’s most elite dogs

Minions

This fisherman loses it (NSFW language)

Burpees

10 things to do for houseguests

Ah. The good ole days.

Food trucks

Pluto

Sweat the small things

[hr] 8X500M row with 2 minutes of easy rowing between sets.


CF Blog July 16

Strength:

#TBT#TBT

Back Squat
Warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
Working sets: 5×3@80%

WOD:
AMRAP 12
10 Alternating DB Snatch (AHAP)
20 Box Jumps (24/20)

***

Another reminder about staying hydrated in this summer heat from Breaking Muscle:

Why and How to Stay Hydrated

The human body is composed of up to 70% water. Therefore, as an athlete, staying hydrated is of great importance in order to maximize your performance. Water is involved in so many processes in the body that being just 2% dehydrated can start to hinder your body’s ability to performBeing only slightly dehydrated can slow the activity of enzymes in the body, including ones responsible for the production of energy. This can even lead to a lower metabolism and reduce your ability to exercise efficiently. Every cell in your body needs water to function – your body uses water to maintain temperature, remove waste from the body, and even to help lubricate joints.

Hydration is key to some of the main processes in the body. Stomach health, skin health, kidney and urinary health, and cholesterol regulation are all affected by hydration or the lack thereof. You lose water every day through breathing, sweating, and waste removal, so the need to replace the water lost through bodily functions is quite important.

How to Tell if You Are Dehydrated

Symptoms of dehydration include:

  • Thirst
  • Dry mouth
  • Headache
  • Constipation
  • Dizziness
  • Muscle cramps
  • Impaired memory and concentration
  • Fatigue

How to Tell if You Are Hydrated

There are a few ways to tell if you are properly hydrated and that are quite easy to do:

Color of urine– The color of your urine can be a good indicator. If it is clear, straw-colored then odds are you are properly hydrated. If it is a dark color then this is a sign you are dehydrated. Please note that if you are taking a supplement with vitamin B12 this can affect the color of your urine, making it appear fluorescent yellow to green in color.

Sweat rate– Another way to measure your hydration is to weigh yourself before and after exercise. The difference in weight will give you a reasonable indication to your hydration level. If you have put on or maintained weight, then you could assume you are properly hydrated. If you have lost weight, then you need to drink fluids in order to replace what you have lost.

How Much You Should Be Drinking

There are all sorts of recommendations for exactly how much water you should consume on a daily basis. The general consensus is that you should drink around eight glasses of water a day. This is a pretty good goal to attempt to maintain. However, different people have different requirements and will need different amounts of water in order to stay properly hydrated. Most healthy people can stay hydrated by drinking water and other fluids when they feel thirsty. For some people less than eight glasses a day will be enough and in other people eight glasses a day won’t suffice and they will have to drink more.

People who are at a higher risk of becoming dehydrated are those who exercise and work out regularly, have certain medical conditions, are sick, and those who just can’t maintain adequate fluid consumption throughout the day. Older adults are also at a higher risk of dehydration, as when you age your brain may be unable to sense dehydration and not send the appropriate signal for thirst.

People who will need to drink more water are:

  • People with kidney or bladder conditions
  • People trying to lose weight
  • Pregnant or breastfeeding women
  • People who are exercising
  • People who are in hot conditions
  • People who have been sick with either vomiting or diarrhea

Continue reading here…


July 17 – Freedom Park*

IMG_0736[hr] WoD1: 50 Walking Lunges, 10 Bird Dogs, 40 WL, 20 Bird Dogs, 30 WL, 30  Bird Dogs, 20 WL, 40 Bird Dogs, 10 WL, 50 Bird Dogs

WoD2: AMRAP 15 of 15 Ball Slams, 200m Sprint, 15 Front Squats, 200m Sprint (*keeping the Slam Ball with you at all times)

Cashout: Mobility

*Meet in the baseball field parking lot off of Princeton Avenue


CF Blog July 17

Strength: photo-9
Clean & Jerk
Warmup sets: 1×3@65%, 2×3@70%, 3×2@75%
Working sets: 2×1@80%, 2×1@85%

WOD:
5 Rounds
15 Push-ups
15 KB Swings (2/1.5)
400m Run

***

Summer Bash Update!

Please join us for loads of fun on Saturday, August 1 from 1-5pm.

Inflatable water slide and slip-n-slide, plus some games for those who’d prefer to stay dry 😉

We will have food and beer, but would love some extra apps/sides to share!


CF Blog July 18

WOD:photo-10
80 Double Unders
5 Strict Pull-ups
70 Air Squats
5 Strict Pull-ups
60 Burpees
5 Strict Pull-ups
50 Abmat Sit-ups
5 Strict Pull-ups
40 Box Jumps (24/20)
5 Strict Pull-ups
30 Calorie Row
5 Strict Pull-ups
20 HSPU
5 Strict Pull-ups
10 Turkish Get-ups (1.5/1) (5 ea. Side)

***

Summer Bash Update!

Please join us for loads of fun on Saturday, August 1 from 1-5pm.

Inflatable water slide and slip-n-slide, plus some games for those who’d prefer to stay dry ;)

We will have food and beer, but would love it if peeps brought some extra apps/sides to share!

 


CF Blog July 19

Skill:photo-11
Rope Climbs/Double Unders/Muscle-ups/Handstands (practice something that
you feel needs a little extra work)

WOD:
3 Rounds
Max Effort Double Unders
Max Effort Pull-ups
20 Ball Slams (30/20)
500m Row


July 20 – The Met*

20150202_063259[hr] WoD 1: “The Tens”: 10 Rounds: 10m Broad Jump + 10 Sit Ups + 10 Fire Hydrants + 10 Extreme Jacks + Jog Backwards to start

WoD 2: Team Yard Sale and Push-up Ladders

*Meet in Trader Joe’s parking deck


CF Blog July 20

Strength:  photo-12
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
working sets: 6×3 @80%

WOD:
21-15-9
OHS (75/55)
Bar Facing Burpees
9 -15-21 Calorie Row*

*After 21 OHS and 21 Burpees, Row 9 calories. After the 15 and 15, Row 15
calories…

***

 Momma’s Quote of the Week:  “Life comes from physical  survival; but the good life comes from what we care about.”–Rollo May

***

Good read from Mark’s Daily Apple:

9 Signs You Need to Eat More Fat

By now, we all basically agree that fat is an essential nutrient. Certain fats, like linoleic acid and alpha linolenic acid, are physiologically essential because our bodies cannot produce them. Other fats, like those found in extra virgin olive oil and grass-fed butter, are culinarily essential because they make food taste really good (they’re not so bad in the nutrition department, either). And others are conditionally essential, meaning they become extremely helpful and even critical in certain situations. But how much is enough? How do we know when to increase our intake of specific fats?

There are a few indicators that you might need more fat. If any of the following issues are giving you trouble or sound familiar, consider increasing your intake of fat. It may very well help solve your problem.

 

You have dry skin.

Dry skin can mean a lot of things – allergic reactions, imbalanced gut microbiota, topical exposure to abrasive chemicals – but it often means that you simply need more fat in your diet. How so? Sebum is the body’s natural moisturizer, and we produce it in-house using the fatty acids that are available. Some of the fats come from our own body stores, of course, while others have to come from the diet, especially if we’re not actively losing body fat or we don’t have much to spare. Increasing fat intake, then, is a painless, simple way to potentially improve your skin’s moisture levels.

You’re low-carb and feeling “off.”

Fat is still a bad word in many circles. How many people have seen this happen? A person reduces carb intake to lose weight without realizing that they need to increase their consumption of fat to make up for some of the missing energy. They begin losing weight, but the exhaustion, lack of energy, malaise, and headaches make it hard to stick to the plan. Since fat is still a bad word in most circles (though that’s changing), what happens all too often is a person will reduce carbs and keep their fat intake way too low. If they’re burning lots of body fat in the process, that can certainly help with energy needs, but most people will also need to increase the fat they eat.

Your physical performance is lagging.

People are quick to suggest upping carb intake when physical performance suffers. Depending on the nature of the performance, that may help in certain cases. But another macronutrient also plays a big role in physical performance: fat, specifically saturated fat. We use saturated fat (and the cholesterol that often comes packaged with the fat) as precursors to steroid hormones liketestosterone. Without enough saturated fat in the diet, we can’t make enough testosterone. Without enough testosterone, we can’t build muscle, recover from our workouts, or enjoy a healthy libido.

Your joints ache.

Achy joints can mean a lot of things. You could have poor mobility, improper movement mechanics, and tight surrounding musculature and fascia. You could have arthritis. You could have suffered an acute injury that’s just now manifesting. Whatever the cause, reducing inflammation through dietary means can really help dull the pain and even improve the underlying issue. Whenever I have a sore knee or a creaky hip, I eat more fatty fish or increase my fish oil intake for a few days. The omega-3s are anti-inflammatory and have even been shown to improve symptoms in patients with rheumatoid arthritis. If animal models of osteoarthritis hold true for humans, omega-3 intake can even enhance wound and joint repair following joint injury.
Continue reading…


July 21 – Freedom Park*

IMG_1403[hr] WoD 1: 15 min AMRAP of 5 K2E/Leg Raises, 10 burpee up/downs, 15 dips, 20 Step ups
WoD 2: Hill Sprints

*meet in the baseball field parking lot off Princeton Avenue


July 21 Endurance

IMG_1415[hr] Meet at the gym at 5:30: 600m x 5


CF Blog July 21

Strength:

More of this fun to come on Aug 1!More of this fun to come on Aug 1!

Deadlift
warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
working sets: 4×1@ 80%, 4×1 @85%

WOD:
AMRAP 12
5 HSPU (Strict)
10 T2B
200m Run

***

Summer Bash Update!

Please join us for loads of fun on Saturday, August 1 from 1-5pm.

Inflatable water slide and slip-n-slide, plus some games for those who’d prefer to stay dry ;)

We will have food and beer, but would love it if peeps brought some extra apps/sides to share!

***

Tape will now be available in the Trainers’ Office for sale only.  You can purchase a roll for $3 a piece.  Please take note and plan accordingly for your workout

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

 


July 22 – Freedom Park*

20150501_062032[hr] WoD 1: 3 Rounds of 1000m Run and 50 Squats
WoD 2: Abs – 100 partner ab-throw downs, alternate every 25, then 2min Max Rep Sit-ups vs your partner

*Meet in the baseball field parking lot off Princeton Avenue


CF Blog July 22

Strength: Image-1
Press
5@70%
2@80%
1@90% (rep out)

3 Rounds:
400 m Run
20 Wall Balls (20/14)
15 KB Swings (2/1.5)
50 Double Unders

***

Check out this article from USA Today…because, Chipotle 😉

Remember that movie called Super Size Me — you know, the one where Morgan Spurlock ate McDonald’s for an entire month? Well, Spurlock has officially been one-upped by 23-year-oldAndrew Hawryluk, who has eaten Chipotle at least once a day for the past 153 days.

Although a different man, Mark Rantal, has lately made headlines for his own weeks-long Chipotle conquest, Hawryluk has been chowing down for approximately 50 days longer than Rantal.

The challenge started when the 23 year-old, Los Angeles-based animator  decided to not give up eating Chipotle for Lent — in other words, he made sure to eat Chipotle every day for 40 days straight. He dubbed his anti-fasting holiday “Chipotlent.” And once Lent ended, he decided to continue the experiment, renaming it “Chipotlife.”

Haryluk said he has always loved Chipotle and has been a regular customer for past few years. As a fitness fanatic, he said Chipotle’s transparency about it ingredients and processes — coupled with its current GMO-free policy – are big selling points.

“Chipotle tastes the best and feels the cleanest/freshest to me,” Haryluk told USA TODAY College in an email statement. “Plus, I think there are a lot more Chipotles than any of their direct competitors. But it has more to do with the ingredients, vibe, and food.”

Hawryluk said he usually orders the same thing every day from Chipotle: a burrito bowl with white rice, chicken, lettuce, guacamole and Tabasco chipotle sauce. He has dubbed the dish “The Impeccabowl” — a meal that he said he never gets tired of eating. He said “it tastes kind of like Mexican sushi.”

And while some might argue that eating out every day could lead to a larger waist-line, Hawryluk said eating Chipotle every day hasn’t negatively impacted his health. Instead, he said his cholesterol has actually gone down since he started living the Chipotlife. His weight hasreportedly stayed constant and his stomach is so toned that he said he has six-pack abs.

Continue reading…


July 23 – The Pit

untitled (6)

Privilege

Stay young forever

You’re not my friend

Handstands and Mobility

Top 25 Destinations in the world

Eggs don’t cause heart attacks. Sugar does.

Respect

Obviously American

The Magnus Effect

It takes HOW MANY burpees to burn off those calories?

[hr] 3x400m run (w/2:00 rest after each) -rest 5 minutes- 3x750m row (w/2:00 rest after each)


July 23 – The Pit

IMG_1288[hr] 3x400m run (w/2:00 rest after each) -rest 5 minutes- 3x750m row (w/2:00 rest after each)


CF Blog July 23

Strength: Image-2
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
working sets: 5×4 @ 75%

3 Rounds: (17 min)
AMRAP 1
6 burpees
1 Rope Climb
Rest 1 minute
AMRAP 1
3 Power Cleans (135/95)
3 Push Press (135/95)
Rest 1 minute
AMRAP 1
Row for calories
Rest 1 minute

***

From the Stronger, Faster, Healthier Blog:

THE TRUTH ABOUT SWEET PROTEIN SUPPLEMENTS

July 14, 2015

As you’re browsing the supplement aisle at your local co-op or grocery store, take a moment to look at the ingredients list on protein powders. Some of the products have a very high sugar content and not a lot of protein. It’s important to check out the label before purchasing supplements. Here are some facts about sweetened protein products:

Consider your motivation
According to Medill Reports Chicago, people eat bars, drink shakes and take pills to get extra protein for different reasons. Some are looking to lose weight and others to gain muscle. Many individuals want to add protein to their diet to help them recover from tough workouts or physically demanding jobs. When you are considering what supplements to take, it’s important to remember what your motivation for doing so is. This will allow you to use the label to assess whether or not the product offers the right ratio of nutrients. If you are looking to lose weight, for example, you should look for low-carb, low-sugar options. Those looking to gain weight can search for options that are high in carbohydrates. Also make note of the amount of fiber in each bar, smoothie or pill.

Sugar-to-nutrient ratio
Plenty of mass-marketed protein products are coated in chocolate, full of dried fruits and have added sugars. Many bars are held together with a sugary mixture, and sweetener is often added to prepackaged shakes. When choosing a protein supplement, be sure that it offers plenty of protein and no sugar.

***

Continue reading…


July 24 – Freedom Park*

IMG_0457[hr]

WoD 1: 5 Rounds – 10 push-ups + 20 boomerangs

WoD 2: 5 Rounds – 10 wall jumps + 10 hollow rocks + 10 back arches

Cashout: Mobility Work

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog July 24

Strength: IMG_3267
Snatch
warmup sets: 1×3@65%, 2×3@70%, 3×2@75%
working sets: 2×1@80, 1×1@85%, 1×1@90%

WOD: 1
AMRAP 5
15 Box Jumps (24/20)
10 Ball Slams (30/20)
5 C2B Pull-ups

Rest 5 minutes

WOD: 2
AMRAP 5
5 Hang Power Snatch (95/65)
15 Abmat Sit-ups
30 Double Unders

***

Summer Bash Update!

Please join us for loads of fun on Saturday, August 1 from 1-5pm.

Inflatable water slide and slip-n-slide, plus some games for those who’d prefer to stay dry ;)

We will have food and beer, but would love it if peeps brought some extra apps/sides to share!

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

 


CF Blog July 25

For time:IMG_3250
400 m Run
21 Thrusters (95/65)
21 Burpees
21 Knees to Elbows
500 m Row
15 Deadlifts (95/65)
15 Lateral Bar Jumps
15 Pull-ups
500 m Row
9 OHS Squat (95/65)
9 Box Jumps (30/24)
9 Wall Walks
400 m Run

***

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!


CF Blog July 26

WOD (7/28/13)photo-13
5 Rounds:
15 Air Squats
30 Double Unders
10 DB Push Press (45/30)
20 Walking Lunges

Cash out: Prowler Push 2 minute Challenge – As many times down and back as
possible in 2 min (down and back = 1) Goal is 6


July 28 – UCF

FullSizeRender[hr] 3.5 mile run


July 27 – The Met*

IMG_1337

[hr] Two fun outings this week:

Thursday, July 30: Bootcamp Outing at Sycamore at 7pm

Saturday, August 1: Annual UCF Summer Party at the gym from 1-5pm

[hr] DB Day – 5 Rounds
-40m Farmer’s Carry (switch arms at 20m)
-30 one leg deadlifts with DB (15 per leg)
-20 push presses (10 per side)
-10 kayaks with DB

*Meet in Trader Joe’s parking deck

 


CF Blog July 27

Strength: photo-14
Back Squat
Warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
Working sets: 5×2@80%

WOD: “SQT”
3 Rounds
10 Ground to Overheads (95/65)
200m Shuttle Sprint (50m there and back twice)

***

Momma’s Quote of the Week:  “Never tell me the sky’s the limit when there are footprints on the moon.”-Unknown

***

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

 


July 28 – Freedom Park*

IMG_1340[hr] Tabata Tuesday

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog July 28

Strength: FullSizeRender
Deadlift
Warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
Working sets: 5×1@80%, 5×1@85%

WOD: (from 11/20/14)
“Viking Invasion”
Teams of 2 split any way (teams run together but with just one hammer)
1000m Row
400m Run with Sledge Hammer
100 Sledge Hammer Strikes
400m Run with Sledge Hammer
1000m Row

***

*All SFH Protein is back in stock!!  See a trainer to purchase!!*

*

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

 

– See more at: https://dustinhorton.com/gatsby-wp/2015/07/26/cf-blog-july-27-4.html#sthash.tOWzTF9r.dpuf


July 29 – Freedom Park*

20150428_062155

[hr] Bootcamp Summer Outing: Sycamore tomorrow night at 7pm. Hope to see you all there!

[hr] WoD 1: 1-20 alternating burpees and extreme jacks with hill sprints between each movement
WoD 2: 20-1 alternating wall jumps and dips with stair run between each movement

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog July 29

Strength: photo-15
Press
5@40%
5@50%
5@60% (rep out set)

WOD: “Long Chipper”
1000m Run
25 Ground to Shoulders (95/65)
25 Box Jump Overs (24/20)
25 C2B Pull-ups
50 Wall Balls (20/14)
25 C2B Pull-ups
25 Box Jump Overs (24/20)
25 Ground to Shoulders (95/65)

***

*All SFH Protein is back in stock!!  See a trainer to purchase!!*

*

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

 

 


July 30 – The Pit

untitled (3)

Bootcamp Outing TONIGHT. Sycamore. 7pm. Be there.

Fifty States. As people at the bar.

Why is your stomach growling?

Best new American restaurants

Dorm room posters

If delivery guys left reviews

American vs. British Humor

La Croix Cocktails

Serial in video game form

Charts to help with being an actual adult

The Crossfit (Hunger) Games

[hr] AMRAP 30
-400m run
-20 wall balls
-15 KB swings
-30 Double unders
-500m row


July 30 – The Pit

20150129_062753[hr] AMRAP 30
-400m run
-20 wall balls
-15 KB swings
-30 Double unders
-500m row


CF Blog July 30

Strength: photo-16
Back Squat
Warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
Working sets: 5×3@75%

WOD:
4 Rounds
40 Double Unders
30 Air Squats
20 KB Swings (1.5/1)
10 Burpees

***

*All SFH Protein is back in stock!!  See a trainer to purchase!!*

*

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

 

 


July 31 – Freedom Park*

IMG_1332

[hr] REMINDER: Tomorrow is the annual UCF Summer party from 1-5pm at the gym. Swing by for some fun in the sun!

[hr] 5K: 1000m run x 2 -REST 4 minutes- 1000m run X 1 -REST 4 minutes- 1000m run X 2
Cashout: Core Work

*Meet in the baseball field parking lot off of Princeton Avenue


CF Blog July 31

Strength: IMG_3304
Clean and Jerk
Warmup sets: 1×3@65%, 2×3@70%, 3×2@75%, 2×1@80%
Working sets: 1×1@85%, 1×1@85%, 1×1@90%, 1×1@90-95+%

WOD: (from 6/30/13)
3 Rounds
500m Row
25 Ball Slams (30/20)
15 Knees to Elbows

***

Worth a read from The Box Magazine:

THE 7 BIGGEST CROSSFIT MISTAKES AND HOW TO FIX THEM

If you want your training to deliver results, not frustration, don’t violate even one of these common errors.

Chris Logan March 04, 2015

For every CrossFitter killing it workout after workout, posting legit numbers and seeing his strength, mobility and endurance flourish, there’s the guy cutting corners or going overboard with his training, risking injury (and perhaps his reputation) in the process. Mistakes and faux pas are prevalent in every training discipline, and CrossFit is no exception. Here, two experienced athletes and trainers share their biggest pet peeves to keep you from being “that guy” (or girl).

Mistake #1: Kipping Without a Base of Strength

“Folks who don’t have the strength to accomplish strict pull-ups or muscle-ups will often bypass the process of growing strength in the strict fashion and will learn kipping, and with that comes increased potential for injury,” he says. Most notably are wear-and-tear injuries to the shoulder joint, like rotator-cuff and labrum tears.All you need to do is look at the “for time” direction on “Fran” to realize why kipping pull-ups are more popular among CrossFitters than strict, dead-hang pull-ups. “CrossFit rewards efficiency, so you don’t have to look at the two movements [kipping and strict pull-ups] long to realize that kipping is faster and more efficient,” says Logan Gelbrich, a CrossFit Games competitor and Level 1 trainer at CrossFit Los Angeles who also holds certifications in CrossFit Olympic Weightlifting and Coaches Prep.

Fix It: Gelbrich’s stance is that you should be able to do at least five strict pull-ups before doing kipping pull-ups or muscle-ups as part of a workout. “It’s not that you necessarily have to do dead-hang pull-ups for two weeks,” he says. “If you have the strength to do them, it’s irrelevant. You can absolutely kip and kip safely.”

Mistake #2: Cherry-Picking WODs

Fix It: To establish consistency and minimize cherry-picking among his gym members, Hyland introduces beginners to only two to three workouts a week, consisting of a wide range of movements and skills that need to be improved on in addition to areas of strength. “If we get a consistent training module in,” Hyland says, “then we can increase the frequency to four or five days a week. But if you’re only going to CrossFit one day a week, you’re just punishing your body, so you need to stick to the program. If you can’t, you’re never going to reach your goals.”Consistency is key to success on any training program, and selecting only certain CrossFit workouts while bypassing others, buffet-style, is the polar opposite of being consistent. “A lot of beginners to CrossFit are really focused on what the Workout of the Day is, and they realize that they’re better at some movements than others,” says Dusty Hyland, owner of DogTown CrossFit in Culver City, Calif. “So they conveniently find ways not to make it to the gym when the WOD calls for things they’re really inefficient at or lack coordination in. A great example would be jumping rope. A lot of people will skip a workout if there’re double-unders in it, especially if they’re brand new to CrossFit.”

Mistake #3: Half-Assing Your Workouts

Fix It: For starters, show up to the gym on time. “The people who are casual and consistently late aren’t giving themselves the full deal,” Hyland says. “Being on time is going to allow you to warm up, work on the things you need to work on and be ready to do the workout correctly. If you’re rushing the workout and rushing to leave, you’re going to get hurt. You need to be ready and prepared, bottom line, or you’re never going to be successful.”Cherry-picking WODs shows a lack of commitment to a CrossFit program in general, but not being fully engaged to each individual training session is equally problematic, if not more dangerous. If you’re just going through the motions, you’re not really doing CrossFit. “This isn’t a boot-camp class,” Hyland says. “We’re going to teach you how to move better, how to get stronger and how to be a more mobile human being so that you can do things outside of the gym for a long time. You need to be ready and prepared, bottom line. You can’t half-commit to this because it’ll just crush you.”

Mistake #4: Overtraining

So how much is too much? Unfortunately, there’s no black-and-white answer to that question; what constitutes overtraining varies from person to person. “People ask me, ‘Are two-a-days OK?’ Well, four-a-days are OK if you can recover from it,” Gelbrich says. “Very few people have a fitness level to do that, however. For some athletes, it’s perfectly appropriate to train three times a day, six days a week. If I did that, I’d be overtrained. So it really does depend on the athlete.”Obviously, this mistake isn’t limited to CrossFit. Overtraining occurs in every discipline, from powerlifting to bodybuilding, as well as training for sport or endurance. But the results are pretty much all the same: decreased performance and increased injury risk. “Your training is only as good as your recovery,” Gelbrich says. “A lot of people — especially endurance athletes — get into CrossFit and see that a Workout of the Day is only eight minutes long and say, ‘That’s it? What else do I do with the rest of the hour?’ Given that there’s generally a shorter, more intense time frame, it’s hard for people to wrap their mind around the fact that training this way is enough. So overtraining happens, and people train more days per week than maybe they’re ready for, and they’re not able to recover, which kind of negates the premise of training in the first place.”

Fix It: First, you need to recognize the signs of overtraining: inordinate levels of muscle soreness following a workout; a general feeling of extreme fatigue during the day; mood swings and irritability; not hitting your usual marks on WODs (decreased performance); and elevated resting heart rate first thing in the morning, which is an indicator typically monitored more by more experienced athletes.

To avoid overtraining altogether, Gelbrich advises CrossFit newbies to start out doing only two or three WODs per week and progressing from there. For those already in an overtrained state, he says to first look at your sleep and nutrition habits. “If you’re sleeping and eating well, the only other variable is to cut back on training,” Gelbrich says.

Continue reading…


CF Blog August 1

31 Heroes & Summer Bash Today!!

WOD: “31 Heroes”11694916_836728413080232_7972660186859974134_n
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
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. Once partner 2 returns form the
run, partner 1 will grab the sandbag and begin their 400m run, while
partner 2 continues work wherever partner 1 left off.

*Score is your total # of reps

In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter.

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Reminder: we will only have 8 & 9:30 am classes today!

Come join us for the Summer Bash from 1-5!!!