Alright. Rest Week is over. Get ready, kids… Monday’s gonna bring it full force! It’s go time!

Link.

Workout.

Push Ups: 62


6/1 BC

Rest.


CF ENDURANCE 6/4/12

Monday night at AG track at 6pm

 

6-8 x 400 meter repeats (Volume based on your fitness level.)

 

Please know your most recent 5-k time or what you think you can run one in right now so I can best estimate a pace for you on these intervals. Otherwise, I’ll assume a sub 18 min 5-k ;). Can’t wait to be out there with you all! – Cameron


CF Blog 6/2

WOD:

Partner AMRAP 30

800m Sandbag Run

3 Tire Flips

30 Burpees

60 Ball Slams (30/20)

3 Rope Climbs

30 Overhead Walking Lunges (45/25)

60 Double Unders

*one person working at a time except on the run and tire flips (partners will do these together) split the reps as needed.

“DA”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 63


CF WOD 6/2

WOD:

Partner AMRAP 30

800m Sandbag Run

3 Tire Flips

30 Burpees

60 Ball Slams (30/20)

3 Rope Climbs

30 Overhead Walking Lunges (45/25)

60 Double Unders

*one person working at a time except on the run and tire flips (partners will do these together) split the reps as needed.


CF Blog 6/3

Strength:

3 x Max Rep Ring Rows

WOD:

“Main Squeeze”

5 Rounds

10 Power Cleans (135/95)

15 Wall Balls (20/14)

 

“TP vesting it!”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 64


CF WOD 6/3

Strength:

3 x Max Rep Ring Rows

WOD:

“Main Squeeze”

5 Rounds

10 Power Cleans (135/95)

15 Wall Balls (20/14)


CF Blog 6/4

Strength:

OHS 5-5-5

WOD:

5 Rounds

21 Thrusters (75/55)

21 Double Unders

“I’m coming for you Boone! Wooooo!”

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “All we need to make us really happy is something to be enthusiastic about.”—Charles Kingsley

 

PUSH-UP CHALLENGE DAY 65

 

 

 

 

 

CROSSFIT FOR HOPE is this Saturday, June 9th at Crossfit Steele Creek

 

 

 

 

 

 

 

 

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

 

31 Heroes 2012 Athlete Registration is now Open

http://www.31heroes.com/location/?gym=45

This year’s event will be on Saturday, August 4th at Ultimate Crossfit

 

 

 

The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog.

 

 

 

 

Have you been interested in trying modPaleo? This week is your chance! We have some extra meals that you can buy individually. We have a variety of extra 6oz meals and extra 4oz Sloppy Joes and Chipotle Coffee Crusted Skirt Steaks.

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

 


CF WOD 6/4

Strength:

OHS 5-5-5

WOD:

5 Rounds

21 Thrusters (75/55)

21 Double Unders


A few notes on June.

1. Push/Pull/Jump/Run and Sprint. That’s the name of the game(s) for the month. Each workout you do will have elements of pushing, pulling, jumping, running and/or sprinting. See if you notice any patterns.

2. Push Ups for the entire month will be “hand release”. Hopefully this helps to alleviate any inconsistencies and full range of motion. Any movement or workout that needs to be modified or scaled shall be done so by intensity or amount of reps, not through range of motion.

3. Our attendance policy is that you are expected to be at each class. If you can’t be, please email bootcamp@ultimatecrossfit.com (even up until the last minute). Otherwise, all other class participants will do 10 push ups in your honor.

4. Weather: if it’s nasty out, we’ll meet inside at 210 Rampart Street, Suite D. I’ll let you know in advance if we need to be inside. Otherwise, if you hear nothing, assume we are outside.

6/4… WoD1: AMRAP15 of 10 Push Ups + 20 Squats + Hill Run. WoD2: AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.

Push Ups: 65.


BC 6/4

6/4… WoD1: AMRAP15 of 10 Push Ups + 20 Squats + Hill Run. WoD2: AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.


CF WOD 6/5

WOD:

AMRAP 20

15 Hang Power Cleans (115/75)

12 Ring Dips

21 Abmat Sit-ups


CF Blog 6/5

WOD:

AMRAP 20

15 Hang Power Cleans (115/75)

12 Ring Dips

21 Abmat Sit-ups

“Noor and Coach”

 

 

 

 

 

 

 

 

 

 

 

PUSH CHALLENGE DAY 66

 

 

 

 

 

 

 

 

Have you been interested in trying modPaleo? This week is your chance! We have some extra meals that you can buy individually. We have a variety of extra 6oz meals and extra 4oz Sloppy Joes and Chipotle Coffee Crusted Skirt Steaks.

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

 


Like gazelles you were… sprinting through the dark and sprinkl-y morn.

You know we LOVE some sprints. Do you know why, though? Burn fat, increase aerobic capacity, increase endurance, engage fast-twitch muscles, muscle power and increased bone density. Check this article. Or, just Geek out.

Oh, and also we do sprints to better be able to escape a Zombie attack.

6/5 – SPEED: 10x 100m Sprints, every 90 seconds. WoD: 21-15-9 Yard Sales + Dips.

Push Ups: 66.


BC 6/5

6/5 – SPEED: 10x 100m Sprints, every 90 seconds. WoD: 21-15-9 Yard Sales + Dips.


Endurance 6.6.12

AG Track tonight 630pm

Run as much distance as possible for the following:

10 min AMDAP, 5 min rest. 
5 min AMDAP, 2:30 min rest 
2:30 AMDAP, 1 min rest
1:15 AMDAP

CF Blog 6/6

Strength:

3 x Max Rep Pull-ups

WOD:

3 Rounds

400m Run

21 KB Swings (1.5/1)

12 HSPU

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 67

 

 

 

 

 

CROSSFIT FOR HOPE is this Saturday, June 9th at Crossfit Steele Creek. Sign up if you can!

 

 

 

 

 

 

 

 

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

 

31 HEROES 2012 Registration is Now Open

http://www.31heroes.com/location/?gym=45

This year’s event will be on Saturday, August 4th at Ultimate Crossfit

 

 

 

 

The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog.


CF WOD 6/6

Strength:

3 x Max Rep Pull-ups

WOD:

3 Rounds

400m Run

21 KB Swings (1.5/1)

12 HSPU


Look at these two fine Bootcampers...

How important is food? Well, it sustains life. Right? You have to eat to live. Food is fuel. So, are you fueling up for a ’72 Gremlin, the Sanford ‘n Son pick up, an old diesel Winnebago or a fine-tuned racing machine? Think about it.

One of my favorite quotes as to how what you eat affects your performance: “You can’t outperform your diet.” So true. The real gains you’ll see in your performance each morning and in your overall health come from what you eat. The fuel you choose to put in your body has absolutely everything to do with your health and well-being.

Now’s a good time to really take a step back and think about how and what you eat.

A key part of changing your eating habits is stocking up on the items you need. Throw away the bad stuff you have in your house, go the grocery store and stock up on healthy foods. It’s a lot easier to have a healthy snack when you have the right stuff at hand. Cook in advance and put leftovers in containers. That way it’s easy to grab. Tupperware is your friend.

Keep these 7 rules in mind when choosing your food. They are taken from food author Michael Pollan:

1) Don’t eat anything your grandmother wouldn’t recognize as food.
2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.
4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.
5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed. (Likewise, work in snacks before you get hungry… schedule them for certain times each day to regulate metabolism)
6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.
7) Don’t buy food where you buy your gasoline.

6/6 – WoD1: 5 Rounds of 100 Jump Rope + 30 Lunges. SPEED: 5x Partner Hill Sprints, while other Partner holds plank. WoD2: 10-9-8-7-6-5-4-3-2-1 alternating Toe Taps + Spiderman Push Ups.

Push Ups: 67.


BC 6/6

6/6 – WoD1: 5 Rounds of 100 Jump Rope + 30 Lunges. SPEED: 5x Partner Hill Sprints, while other Partner holds plank. WoD2: 10-9-8-7-6-5-4-3-2-1 alternating Toe Taps + Spiderman Push Ups.


CF Blog 6/7

Strength:

Deadlift 1-1-1-1-1-1-1

WOD:

2 min Double Unders

2 min Abmat Sit-ups

90 sec Double Unders

90 sec Abmat Sit-ups

1 min Double Unders

1 min Abmat Sit-ups

30 sec Double Unders

30 sec Abmat Sit-ups

*Score is total reps

“Aaron”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE 68

 

 

 

 

 

DON’T SAVE IT FOR LATER by Lisbeth Darsh @ crossfitlisbeth.com

Do you save it for later?

Is this your mindset? At least some of the time? In your workout, in your house, in your heart?

“I can’t go all out here, I got to save something for later.” “I can’t tell her how I feel. Got to save that for later.” “I should save these old fat pants. I might wear them again one day.”

Do you refrigerate food that you know you’re never going to eat? Do you keep clothes in your closet that you know you’re never going to wear again? Do you hold yourself back, just a little, in the workout because you worry you won’t have enough energy at the end? Do you pick that weight on the bar because it’s right for you … or because you’re scared of what you really could do?

Stop it. Most of the time, you’re probably doing yourself no favors.

Most of the time, you’re going to do better by going a little harder, giving a little more, being a little bit more of yourself. Not all the time, but most. The stuff you’re “saving for later” might actually be weighing you down.

This life is short. No matter how long it seems in any given moment, this life is over in a flash for all of us. So, save when it makes sense, like with money and time. But everything else?

Be smart. Be courageous. Be bold. Throw everything you got on the line and watch life reply.

Sometimes you’re going to make it, sometimes you’re going to win, sometimes you’re going to be smiling and shaking your head at how lucky you are.

And sometimes you’ll be sitting there feeling like a truck ran you over, wondering what the hell you did wrong.

It’s all good.

Just don’t save it all for later. Later may never come. But now? Well, now is waiting for you to kick ass and take names. And how flippin’ exciting is that? Go, go, go …


CF WOD 6/7

Strength:

Deadlift 1-1-1-1-1-1-1

WOD:

2 min Double Unders

2 min Abmat Sit-ups

90 sec Double Unders

90 sec Abmat Sit-ups

1 min Double Unders

1 min Abmat Sit-ups

30 sec Double Unders

30 sec Abmat Sit-ups

*Score is total reps


BC 6/7

6/7… WoD1: 21-15-9 of Ball Slams + Dynamic Push Ups + 200m (Hill) Run w/Ball. WoD2:AMRAP10 of 10 Bar Rows + 100m Sprint + 10 Burpees + 1oom Sprint.


With the week off last week, I’ve got quite a mixed-up collection of Random Notes. Let’s get it on…

This is funny. To me. Pardon the language. But I think this is what ad agencies SHOULD be doing with their time. Someone parks horrbly? Share with the world. Click.

Fifty poeople you wish you knew in real life. Click.

It’s true that having an iPhone and Instagram does not make you a photographer, but here are 5 tools that may. Click.

Nice-looking flight status app for you travel-types. Click.

txtng killing art of convo? Click.

Ken Segall wrangled Steve Jobs once. Thank goodness. Click.

Carrying on the Jobs approach, Apple tells the Dept. of Justice… “Y’know what, we disagree…”. Click.

Should you get some fresh ink in summer? Click.

Oh, snap! Mayor Bloomberg’s all like, “Get these sugary drinks out of my city…” and the city’s health department’s all like, “Oh NO, he didn’t…”. Click.

Paleo crawls out of the gym and into the doctor’s offices. Click.

Like to read? Like to read Jon Krakauer? Click . Like to read about war? The Great War? Click. What about Malcom Gladwell (Blink, Tipping Point) or Bill Simmons? Edition 4 of their epic email exchanges is up now. Click.

Bang for Your Buck at Music Festivals: A Fairly Geeky Guide. Click.

The 25 best Neil Young covers. Surprisingly good. Click.

Why there’s no such thing as a “sold out” concert. (Especially for Justin Bieber) Click.

That Hatfield’s and McCoy’s series was apparently well-received. Click.

Surviving life after the NFL. Click.

You have the right to record the police. Click.

No ‘today’ ‘tomorrow’ or 9 other words allowed in Chinese internet searches (because of that whole Tiananmen Square thing). Click.

Athletically-speaking, how do we humans stack up against animals? No really, it’s laughable when you think about it. Click.

A chart about silence that promises to leave you… speechless. Click.

6/7… WoD1: 21-15-9 of Ball Slams + Dynamic Push Ups + 200m (Hill) Run w/Ball. WoD2:AMRAP10 of 10 Bar Rows + 100m Sprint + 10 Burpees + 1oom Sprint.

Push Ups: 68.


Sloppy Joe, Paleo Style!

If you have a large cut roast that needs a long braise or crockpot to be tender – this recipe is for you! The ideal cuts for this recipe are chuck roast, beef shank, or stew meat. These are all cuts that need to be cooked at a low temperature over a long period of time. Great to set it and forget it! This recipe is a classic sloppy joe style sauce, but you can doctor it up to make a number of different sauces. Get creative and post anything that you did differently for others to try!

2-3lbs grassfed chuck roast – give it a good coating of salt, pepper and garlic powder.
3 cups of braising liquid – I use a mixture of brewed coffee and grassfed beef broth

Sear or Grill the sides of the roast in a large pot. Use a thin coating of oil in the bottom of the pan to get a good color on each side of the roast. Put in a braising pan or crock pot for 3-5 hours. The temperature should be about 300 degrees. If you’re going crockpot, you can leave it over night. You want to meat to shred easily.

Sloppy Joe Sauce
1 can tomato paste
1 can of diced tomato
1 bell pepper, chopped
1 yellow onion, chopped
3 garlic cloves, minced
Sea Salt and Pepper to taste
1/4 cup apple cider vinegar
2 tbls Coconut Amino
1 tbl cumin powder

Put a small amount of grapeseed oil in a large saute pan. Add the chopped bell pepper, onion and garlic to the pan over medium high heat. Let the veggies begin to sweat and once they get a little translucent – add your tomato paste/tomatoes, vinegar, cumin and coconut amino. Mix well and let simmer for about 20-30 minutes.

Once the roast is done, shred the beef. I let mine cool a bit, put on plastic some gloves and went to town! Pour the sauce over the shredded beef and mix well. Serve with Sweet Potato Fries or Roasted Broccoli!


CF Blog 6/8

WOD:

AMRAP 15

5 Push Press (155/105)

7 Toes 2 Bar

9 Burpees

Cash Out:

2k Row

“Alex getting dirty”

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 69

 

 

 

CROSSFIT FOR HOPE is this Saturday, June 9th at Crossfit Steele Creek. Sign up if you can!

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

Also if you are going to Crossfit for Hope, Our friends from modpaleo will be there with some great paleo treats. Look for them in the Tin Kitchen food truck!

 

Think it’s hot in the gym?


CF WOD 6/8

WOD:

AMRAP 15

5 Push Press (155/105)

7 Toes 2 Bar

9 Burpees

Cash Out:

2k Row

 

 


First, let me say these two things: 1) Great job this week. I know there are some sore muscles out there. But you guys did fantastic and I hope you’re feeling good.  Rest this weekend. 2) I have a great Father’s Day gift idea for you here and here… from Pine Street Market in Decatur/ATL. Go to this place when you find yourself in Hotlanta. Can you say “BaconBurger”?

Now, beef. Is grass fed beef really that much better for you than grain fed? And, is it worth it? From Robb Wolf’s newsletter:

It’s time for the weekly trip to the grocery store and the purse strings are a little tight this go round. You’re standing in the meat section comparing prices:  Grassfed Flank Steak – $9.99/lb, Feedlot Flank Steak – $4.99/lb. Holy Cow!! That’s $5/lb difference – and considering you need four pounds that’s $20. Ugh!  What do you do and what’s the big deal?

The most obvious differences between grass and grain fed meats are the animal’s diet and living environment prior to butchering.  The grassfed variety was most likely raised on a pasture eating primarily grasses while the grain eaters are most commonly feedlot cattle.  From an ethics perspective grassfed is most often the best choice.  Now let’s look at the nutrition side of things.

Here’s a comparison of grass vs. grain fed beef:


The obvious (USDA Nutrition Database available) statistics may not seem all that remarkable – but overall grassfed beef is higher in long chain omega 3 fats and Conjugated Linoleic Acid (CLA), some B-vitamins, carotinoids and trace minerals. Additionally, levels of trans and saturated fats tend to be lower in grassfed meats.  While not overwhelming, these small nutrient variations add up quickly when the frequency and amounts consumed are taken into consideration. But is grain fed meat a deal breaker if you want to be paleo?

If grass fed meat isn’t in your budget that doesn’t mean you should throw in the towel and head over to the tofu section! Do the best that you can! Select the highest quality meat possible, (this does not mean the hamburger that is sold in tubes at Wal-Mart). Watch for sales on grassfed and/or high quality cuts of meat. If grain fed is your choice, select lean cuts and lean ground meats. If possible buy your meat from a local rancher/farmer and in quantity. This is often cheaper and you can see how the animals were raised – not all grain fed cattle are a product of antibiotic pumping, dirty feeding, corporate feedlots.  Often the local farmers grow the crops that feed their herds and take very good care of their animals. Again, do the best that you can!

Lastly, consider your priorities. If you are buying a cup of coffee at Starbucks every morning, eating out frequently, or spending your money on movies, gaming, etc; and still insist that grassfed meat is too expensive, it may be time for you to reconsider what’s really important. It’s your Moo-ve! ~ Amy Kubal

Also, read this.

6/8… WoD: 4x400m Run with 2 minute rest between efforts. Then (alternating) Tabata of Dips and Jumping Squats.

Push Ups: 69.


BC 6/8

6/8… WoD: 4x400m Run with 2 minute rest between efforts. Then (alternating) Tabata of Dips and Jumping Squats.


CF Blog 6/9

WOD:

400m Run

10 HSPU

20 Pull-ups

30 Wall Balls (20/14)

40 KB Swings (1.5/1)

50 Box Jumps (24/20)

800m Run

25 Box Jumps (24/20)

20 KB Swings (1.5/1)

15 Wall Balls (20/14)

10 Pull-ups

5 HSPU

1200m Run

“Lisa and Tonya”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 70


CF WOD 6/9

WOD:

400m Run

10 HSPU

20 Pull-ups

30 Wall Balls (20/14)

40 KB Swings (1.5/1)

50 Box Jumps (24/20)

800m Run

25 Box Jumps (24/20)

20 KB Swings (1.5/1)

15 Wall Balls (20/14)

10 Pull-ups

5 HSPU

1200m Run


CF Blog 6/10

WOD:

5 Rounds

15 Power Snatch (95/65)

400m Run

“Jay and Nick”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 71

 


CF WOD 6/10

WOD:

5 Rounds

15 Power Snatch (95/65)

400m Run

 


CF Blog 6/11

Strength:

Back Squat 3-3-3-3

WOD:

AMRAP 10

5 Deadlifts @60% 1RM

10 Over-The-Box Jumps (24/20)

 

“With Coach Mike Burgener”

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Most great men and women are not perfectly rounded in their personal-ties, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant”—Charles A. Cerami

 

PUSH-UP CHALLENGE DAY 72


CF WOD 6/11

Strength:

Back Squat 3-3-3-3

WOD:

AMRAP 10

5 Deadlifts @60% 1RM

10 Over-The-Box Jumps (24/20)

 


Shoes.

You need them for bootcamp. Occasionally the question is asked about which kinds of shoes are better for what we do. I’m no podiatrist, so I can’t speak to this scientifically. I can however, speak from personal experience. My first few months of bootcamp, I used an old pair of running shoes that hadn’t gotten used in a long, longtime. As a result, I began experiencing shin and calf pain that grew to a point that I needed someone to look at, and treat, it. So that perhaps that wouldn’t happen again, I took the advice of one of my friends (a trainer) and I went to a store similar to Charlotte Running Company or Run For Your Life and asked one of the folks there to take a look at my stride, etc. We narrowed it down to a pair of Asics that I wore for a couple of years. And they worked very very well, through BC, 5ks, some trail running, etc. When it was time for a new pair, I did the New Balance Minimus (also tried the Vibram 5-fingers before these and they were just not right for me). Making the transition to the Minimus wasn’t easy. You really have to adjust your stride. There are pros and cons to running like you do naturally vs. trying something akin to the POSE method… but know that when you go more toward a minimalist shoe you’re going to have to adjust to strike with a more neutral foot and learn to kick your feet up behind you (as opposed to reaching ahead with your heel… hence the big cushions on most running shoes). I’m currently using a pair of Saucony shoes (that I was also fitted for, having had the experience of both cushiony and minimalist) that have less heel drop than a lot of running shoes, but more than the true minimalist running shoes. That’s where I feel comfortable right now… but I certainly appreciate the minimalist shoes for having the effect they do on running. Once I got used to using different muscles to run, I really dug those shoes. My wife also loves the Minimus. (yes we’re cheesy like that)

If you do want to try the minimalist route, there are several shoes out there and you can certainly try them on to see what you like. One of the stores around here will let you run in them and may offer a return policy of some sort, which is nice. You can always go try several on, find what you like and then order online if you think you can find them cheaper. Inov-8 has a pretty good range of offerings, from trail to minimal shoes.

My real recommendation is that you go to a store and talk through this with the experts. Together, you can devise a plan.

Wanna read more on running styles, check this article. It discusses (at length) the human genetics of the foot, specifically the arch, vs. the cushioned running shoe. There’s this on the matter from NPR, too.

6/11… SKILL: Pull Up – Max Reps x3. WoD: AMRAP 12 of 5 Renegade Rows + 10 Burpees + 15 KB Swings.

Push Ups: 72.


BC 6/11

6/11… SKILL: Pull Up – Max Reps x3. WoD: AMRAP 12 of 5 Renegade Rows + 10 Burpees + 15 KB Swings.


Endurance 6.11.12

At 6:00 PM at AG track.

1 mile time trial.

10 minutes later…

200 meter Burpee Broad Jump

Check the comments section of the blog for updates on a weather-related cancellation.


CF Blog 6/12

Strength:

Take 15 minutes to find a Heavy Single Push Press for the day.  Then use 60% of that single in the following WOD

WOD:

5 Rounds

5 Push Press

10 Ring Dips

15 Ball Slams (30/20)

*Push Press will be from the floor

Core Work:

2 min cumulative L-sit

“Keenan pulling 325# for a PR!”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 73


CF WOD 6/12

Strength:

Take 15 minutes to find a Heavy Single Push Press for the day.  Then use 60% of that single in the following WOD

WOD:

5 Rounds

5 Push Press

10 Ring Dips

15 Ball Slams (30/20)

*Push Press will be from the floor

Core Work:

2 min cumulative L-sit


6/12 BC

6/12… Speed: Prowler 2-2-2 Skill: Ring Holds WoD: 5 Rounds of 10 DB Push Press + 10 Sit Ups + 10 HR Push Ups + 10 DB Lunges.


Great (tough) workout this morning, gang.Yesterday we pulled. Today we pushed. What are your thoughts on what tomorrow may bring?

6/12… Speed: Prowler 2-2-2 Skill: Ring Holds WoD: 5 Rounds of 10 DB Push Press + 10 Sit Ups + 10 HR Push Ups + 10 DB Lunges.

Push Ups: 69.


CF Blog 6/13

Strength:

Squat Clean 1-1-1-1-1-1-1

WOD:

21-15-9

Front Squat (135/95)

Burpees

Toes 2 Bar

“Eric”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 74

 

 

 

 

 

The Ultimate Warrior says “Come on out tonight and play some basketball with some of your fellow Crossfitters or else”

 

 

 

 

 

 

 

 

UCF PICK-UP BASKETBALL is every Wednesday night at Myer’s Park Baptist Church from 730-9pm. All members are welcome.

If you are interested email lance@ultimatecrossfit.com the cost to play is $15/month which we will just add to your next month’s membership dues.

 

 


CF WOD 6/13

Strength:

Squat Clean 1-1-1-1-1-1-1

WOD:

21-15-9

Front Squat (135/95)

Burpees

Toes 2 Bar


Was running different today? Different format and some pointers on how to be more efficient when running… notice anything different?

Just to be thorough, here are a few of the things mentioned this a.m… nice little pointers to keep in mind when running:
1. Gravity is your friend – A slight lean forward with ankles hinged can help propel you forward naturally.
2. Pick your feet up behind you (as you lean forward) instead of reaching them far out in front.
3. Avoid heel striking – try to stay toward the balls of your feet, but not quite on your toes.
4. Run with your shoulders un-tensed and fists un-clenched.
5. Avoid side-to-side swinging of your arms and try to let them move naturally forward and back.
6. Breathing is important. Don’t forget to.

Some of this stuff may seem rudimentary, but simple reminders can help us run more efficiently. Obviously, any adjustments will affect your running in both time and muscle fatigue/soreness. But keep these tips in mind as you continue your running development. Keep practicing…

6/13… AMDAP20 of 200m Run + 1 min Rest.

Push Ups: 74.


BC 6/13

6/13… AMDAP20 of 200m Run + 1 min Rest.


ENDURANCE 6/13/12

AG TRACK @ 630pm

 

 

 

 

 

3-4 x 800 meters on the 7:00*

*every 7min you will run 800m

 


CF WOD 6/14

Skill:

Muscle-ups

*if you have Muscle-ups do 3 x max rep

WOD:

30-25-20-15-10-5

KB Swings (1.5/1)

Abmat Sit-ups

Cash out:

Max Effort 400m Run

 

 


CF Blog 6/14

Skill:

Muscle-ups

*if you have Muscle-ups do 3 x max rep

WOD:

30-25-20-15-10-5

KB Swings (1.5/1)

Abmat Sit-ups

Cash out:

Max Effort 400m Run

*you’re welcome Keenan 😉

 

“Jordan’s version of the L-sit”

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 75

 

 

 

Crossfit Hope Shirts for Sale: We have some leftover shirts from Crossfit
for Hope In case you missed out or were unable to get a shirt at the
event. All proceeds will go to St. Jude Children’s Research Hospital


Short and sweet today. Random, though.

What the?

Transformation.

Regulation (For Chris M.)

Perfection.

Ethicism.

Layne.

IPA.

Fanciness.

6/14… WoD1: AMRAP15 of 50 Jump Rope + 5 Burpees + 1 Hill Sprint. WoD2: Grinder” 10-1 Wall Jump + 1-10 Hand Release Push Up.

Push Ups: 75.


BC 6/14

6/14… WoD1: 50 Jump Rope + 5 Burpees + 1 Hill Sprint. WoD2: 10-1 Wall Jumps + 1-10 Hand Release Push Ups.


CF Blog 6/15

Strength:

Snatch on-the-minute for 10 minutes

WOD:

3 Rounds

800m Run

50 Double Unders

500m Row

“Junk Yard Doggin’ it”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 76

 

 

 

 

 

 

 

 

DON’T WAIT

by Lisbeth Darsh @ crossfitlisbeth.com

Don’t wait.Do it now. Action is the only way that life is going to get better.

Don’t wait to start something new.

Don’t wait to quit something bad.

Don’t wait to be chosen. Stand out now. Stop thinking that being polite and being a “good girl” is going to earn you accolades. It won’t. No one is silently watching and waiting to reward you. If you want to be great, then you must do great things. Be big, be bold, be brave, be magnanimous. Be yourself … supremely yourself.

Don’t hide your light. Don’t let anybody else scare you into hiding it either. Fight for your light. Fight every single day if you have to. Fight anyone or anything that you would make you less. Always strive to be more.

Don’t listen to your ego. Tell it to fuck off. Now. Good things don’t come from your ego. Bloated shit and mistakes come from your ego. Listen to your heart instead.

Don’t hide your passion. If you love it, you love it. Nobody needs to give you permission to do that. If you’re not proud of what or who you love, something’s wrong with your attitude or with what you love.

Don’t wait for someone else to fix whatever is wrong. Fix it yourself.

Don’t wait for the calvary. They’re not coming. If you’re waiting to be saved, you damn well better save yourself.

Don’t give up on this world. Don’t hide in the corner and lick your wounds. Life is rough, but it’s wonderful too. Look for the wonder. Show it to the others.

And, finally, don’t kick the chalk bucket. That shit is horrible to clean up.


CF WOD 6/15

Strength:

Snatch on-the-minute for 10 minutes

WOD:

3 Rounds

800m Run

50 Double Unders

500m Row


Fantastic week this week, folks. At least I thought it was. Lots of hard work and lots of good progress. Hope y’all have a great weekend. See ya next week.

*Some other Random Notes from Chris M. that got hung up in the admin panel of this very blog, awaiting approval:
http://coolmaterial.com/roundup/badass-movie-weapons/

http://www.hornady.com/ammunition/zombiemax

http://www.buzzfeed.com/keenan/30-very-sound-pieces-of-advice

6/15… WoD1: 21-18-15-12-9-6-3 of Squat + Yard Sale + Dip (with a stair run each round). WoD2: 3 Rounds of 20 sec Hold Bottom of Squat + 10 sec Rest + 20 sec Jump ‘n Touch + 10 sec Rest.

Push Ups: 76.


6/15 BC

6/15… WoD1: 21-18-15-12-9-6-3 of Squat + Yard Sale + Dip (with a stair run each round). WoD2: 3 Rounds of 20 sec Hold Bottom of Squat + 10 sec Rest + 20 sec Jump ‘n Touch + 10 sec Rest.


CF Blog 6/16

WOD:

“Tabata Angie”

Using 20 second work intervals with 10 sec rest breaks, complete:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

“Say Uncle!!!”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 77


CF WOD 6/16

WOD:

“Tabata Angie”

Using 20 second work intervals with 10 sec rest breaks, complete:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats


CF Blog 6/17

WOD:

Every 3 minutes for 5 Rounds complete:

400m Run

5 Power Cleans (135/95)

5 Box Jumps (30/24)

Post WOD Strength:

Prowler Push 2-2-2-2

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 78


CF WOD 6/17

WOD:

Every 3 minutes for 5 Rounds complete:

400m Run

5 Power Cleans (135/95)

5 Box Jumps (30/24)

Post WOD Strength:

Prowler Push 2-2-2-2


Endurance 6.18.12

6:00 PM at AG track for…

HILL SPRINTS

For any weather cancellations please check the comments section of the blog.

 


CF Blog 6/18

Strength:

Bench Press 3-3-3-3

WOD:

3 Rounds

20 Wall Balls (20/14)

Farmer’s Walk (length of parking lot) (2/1.5)

40 Double Unders

“Dalissia with Dad. Happy belated Father’s Day to all the Poppas out there!”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “Every man is enthusiastic at times. One man has enthusiasm for thirty minutes; another man has it for thirty days. But it is the man who has it for thirty years who makes a success in life.”—Edward B. Butler

 

PUSH-UP CHALLENGE DAY 79

 

 

 

 

 

 

 

The Almighty RX:

BTWB, ROM, Scaling, and Why it All Matters

As many of you already know, Ultimate Crossfit offers its members access to Beyond the Whiteboard – a fantastic site through which you manage your workouts and track your progress online.  Another feature that it boasts is the ability to compare yourself against other athletes, both in the gym and worldwide.  For those familiar with the site, you are prompted to input everything from your time and weights to what you ate and how well you slept – all in an effort to give you the most accurate description of your workout for comparative purposes, mainly for you but for others as well.  The very first prompt you are given when logging a workout is to check off a box indicating whether you “RX’d” the WOD or not.  And it is this little box that is the core of some problems that we are seeing among our athletes, most notably in its interference with our athletes’ range of motion (ROM) and scaling.

Let’s address ROM first.  A common misconception is that RXing a WOD is entirely based upon lifting a certain weight, jumping a set height or completing pull-ups without a band.  However, completing a WOD “as prescribed” is not exclusive to these components – you must additionally uphold the movement standards, ROM and rep scheme in order for your workout to be considered RX’d.  Confused about what I’m talking about?  Let’s look at some common faults identified by the trainers:

Squats: not getting low enough and/or not opening up at the top of squats.  This goes for any and all squat movements (air, front, back, overhead, wall balls, thrusters) –the standards for this movement are for your hip crease to travel below parallel at the bottom and hips all the way open at the top.

 

 

 

 

 

 

 

Overhead movements: not locking out at the top.  Standards for this movement are feet together (if you’re split jerking), arms completely locked out, and ears visible in front of your arms.

 

 

 

 

 

 

 

Chest to Bar, Toe to Bar, Knees to Elbows: not making contact with the bar (or elbows).  If you are doing C2B, your chest needs to make physical contact with the bar at the clavicle or below.  For T2B, your toes need to make physical contact with the bar.  And for K2E, you need to bring your knees all the way to your elbows (not triceps) in order to uphold the movement standards.

 

 

 

 

 

 

 

Pushups: not going all the way down.  Movement standards are for you to make contact with the ground at the nipple line or above.  This one’s easy.  If you don’t feel the ground on your chest, you’re not low enough.

 

 

 

 

 

 

 

Box Jumps: not opening hips at the top of or above the box.  For regular box jumps, you must be at full hip extension above the box.  For games’ style box jumps, you must open your hips and show control at the top of the box.

 

 

 

 

 

 

Reps:  Count all your reps.  30 means 30 – 26 is not “close enough.”

Are we splitting hairs here?  Absolutely not.  Think about kinesthetic awareness and muscle memory – how you practice is how you perform.  If you cut corners in a gym workout, you cannot expect to suddenly demonstrate perfect form when you’re tired and in the middle of a competition.  Also, think about your peers and the trainers – everyone can see you.  And let me tell you, your peers get annoyed when you post a faster time on BTWB when they have watched you cut corners.  I’m also told Chad counts reps ;).   So before you check off that “RX” box, make sure that you’ve upheld the standards.

On the other end of the spectrum, some athletes are not scaling appropriately in order to “RX” a workout no matter what the cost.  Here’s the thing: everyone would like to complete a workout “as prescribed,” especially after putting in a lot of hard work and effort into your training.  It is a huge accomplishment when you can RX a wod, but sometimes you have to consider the idea that just because you can RX a WOD doesn’t necessarily mean that you should.

The idea behind Crossfit programming, and what makes it so effective, is that you work within specific time domains – generally shorter periods of time allowing for higher intensity workouts.  And it is the intensity that you put forth which drives the increase in work capacity (this is the big ticket item that we are all after).  As time ticks on in a workout however, intensity inevitably wanes – maybe you begin to pace yourself or take breaks – and you transition to more of an aerobic workout, thereby losing the efficacy of the anaerobic Crossfit WOD.

So what does this mean for you?  Well, if you are a person that is taking 15 minutes to complete a workout that should only take 5, you are: a) not scaling appropriately and b) not reaping the benefits that the workout is meant to provide.  Crossfit WODs are not designed to be “gutted out” (unless you are completing a Hero WOD).  Talk to your trainer about how long a workout should take and together you can work to figure out which weights and scaling options are appropriate for you.

If you have any questions about range of motion or scaling options, please talk to your trainer.  We are here to help and want to see you succeed!

 


CF WOD 6/18

Strength:

Bench Press 3-3-3-3

WOD:

3 Rounds

20 Wall Balls (20/14)

Farmer’s Walk (length of parking lot) (2/1.5)

40 Double Unders

 


Great workout this morning. That was a toughie. hope if got your Monday started off right.

Hydration. Essential stuff. The rule, each day, is that you should be drinking 1/2 your bodyweight in ounces. As in, if you weigh 200 lbs., the minimum for hydration is 100 oz. of water. Which doesn’t factor in activity, heat or anything else you may be doing to dehydrate yourself. Ahem, working hard at bootcamp, for instance. So, factor into that replacing lost water for exercise and coffee or (unsweetened, obviously) tea… and Heaven forbid soda. Then factor in that you need to replace weight lost during workouts (1 lb. lost during workout = 16 oz. of water). That’s a LOT of water. But again, it’s essential. Are you getting enough?

You can always to do the pee test. The clearer the better. Yeah, it’s gross to look at your pee. Get over it. Make it clear!

For a little more on hydration, check out this video with Kelly Starrett.

6/18… SPEED: 10x Partner Band Sprints. Each partner does 5 Burpees after each set of sprints. ABS: 75 Partner Ab Throwdowns partitioned as you wish.

Push Ups: 79.


BC 6/18

6/18… SPEED: 10x Partner Band Sprints. Each partner does 5 Burpees after each set of sprints. ABS: 75 Partner Ab Throwdowns partitioned as you wish.


CF Blog 6/19

Strength:

Back Squat 5-5-5

WOD:

4 Rounds

400m Run

20 Sledge Hammer Strikes

10 Hang Power Cleans (95/65)

10 GHD Sit-ups

“Beth and Meghan digging deep. Great work ladies!!!”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 80


CF WOD 6/19

Strength:

Back Squat 5-5-5

WOD:

4 Rounds

400m Run

20 Sledge Hammer Strikes

10 Hang Power Cleans (95/65)

10 GHD Sit-ups


We rule.

The folks who get up early, that is. That’s what I’ve always thought. And, if morning people are better, then people who workout in the morning are surely that much better still. Right? I mean, that just makes sense. Finally, here’s some proof to back up at least the first part of that logic.

*Devil’s advocate? Plant your tongue in cheek and Read this.
6/19… SKILL Handstand/Handstand Push Up. WoD: For 5 Rounds, each 3 minutes complete 400m Run + 10 Push Ups + 10 Squats.
Push Ups: 80.

BC 6/19

6/19… SKILL Handstand/Handstand Push Up. WoD: For 5 Rounds, each 3 minutes complete 400m Run + 10 Push Ups + 10 Squats.


CF Blog 6/20

WOD:

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

“Sam and Heath joining the club! Congrats on your first Muscle-ups guys!!!”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 81


CF WOD 6/20

WOD:

“Diane”

21-15-9

Deadlifts (225/155)

HSPU


Great job this morning… and thanks for being good sports about the wet grass. Different, tough workout.

I heard some folks talking this morning (in the 6:30 class especially) about sore calves. Here’s an article on lower leg pain as a result of running. Pain in calves from jumping? (also a great little tidbit here about hydration and how that may be increasing your calf/ankle area ache). Heck, while we’re at it… let’s look at the lower extremities in a larger context.

6/20… WoD: “Hill Cone Hell” (lunges, crab walk, bar crawl, plank walks…)

Push Ups: 81


BC 6/20

6/20… WoD: “Hill Cone Hell” (lunges, crab walk, bar crawl, plank walks…)


Endurance 6.20.12

Meet Pat.   Post hill sprint glow.

Tonight’s WOD: AG track at 6:30 PM

Partner 200 meter sprints followed by 4 x 100 meter sprints

Get after it!!


CF Blog 6/21

Strength:

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

WOD:

3 Rounds

500m Row

12 Ring Dips

9 Renegade Rows (35/25)

6 Push Press (135/95)

 

“Help us welcome Ellemarie Ann Coble to the Ultimate Crossfit family!!!
Congratulations Beef and Sarah!!! We are very happy for you guys.

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 82

 

 

 

 

 

A friendly reminder about STAYING HYDRATED. It is finally Summer and it is finally really HOT!!!

 

 

 

 

 

 

The last thing we want to do is overheat when we train in this kind of weather. So let’s start thinking about hydrating and staying cool as we move into these summer months.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

Thanks,


CF WOD 6/21

Strength:

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

WOD:

3 Rounds

500m Row

12 Ring Dips

9 Renegade Rows (35/25)

6 Push Press (135/95)


Alright then. Another collection of Random Notes rolls on now:

An app doesn’t make you a photographer. Here are 26 kinds of Instagram, photos we can do without.

Chipotle’s sour cream now comes from 100% pasture-raised cows. Wonder where the “other” sour creams come from… guh.

Uncrate’s Bartender Essentials. Y’know, if you’re into that sort of thing…

From the same folks who brought you the Five Finger shoes, Vibram now brings you Hush Puppies.

This is pretty cool… 10 Lesser Known Natural Wonders. (Thanks to C. Moore for the link)

The Ethicist contest winner from the NY Times on the ethics of eating meat.

What’s an ethicist?

Rob Zombie to direct film on the Philadelphia Flyers. Read that again. Then read about it.

Dwayne Wade pays homages to Dwayne Wayne. Funny.

5 Traits of radically successful people.

Morals vs. Music, via NPR’s All Songs Considered.

How Eli Broad works 24/7 and still gets a solid 8 hours a night.

Jon Hamm in new Larry David comedy. Could be interesting.

Breaking Bad movie? Yes please.

6/21… SPRINT: AMRAP12 100m Sprints with “rest” as walk back. RUN: 3x 400m Run, resting 2 minutes between efforts.

Push Ups: 82.


BC 6/21

6/21… SPRINT: AMRAP12 100m Sprints with “rest” as walk back. RUN: 3x 400m Run, resting 2 minutes between efforts.


CF Blog 6/22

Strength:

Weighted Pull-ups 3-3-2-2-1-1

WOD:

3 Rounds

5 Burpees

10 KB Swings (2/1.5)

20 Pull-ups

40 Abmat Sit-ups

“UCF Coaches with Jim Steel and Cristi “Buddha” Bartlett from the Bas’ Barbell Strength
Training Seminar last weekend. A big thank you to Jim and Cristi for traveling
all the way down to Charlotte to impart some wisdom on us”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 83

 

 

 

 

 

Why I Train

 by

Cristi Bartlett

I train because I thrive on being strong and I strive to be stronger. I train because if necessary, I want to be conditioned to be able to carry the weight of the world on my back. I train because I want to separate myself from the masses. I train because for 90 minutes out of the day, I deserve a quiet mind. I train because it is of paramount importance to my life. I train because I cannot even begin to imagine life without it. I train because mediocrity is not an option. I train because I enjoy overcoming challenges set in front of me. I train because I want to be able to do the extraordinary. I train because I want to become a better me. I train because I love it.

And obviously, I train because I am constantly trying to find ways to increase my “monster status” in the world. And most importantly, I train because unless I do, I don’t feel as though I deserve my daily dose of the anabolic liquid, Ketel One. That is all.

Cristi is an Assistant Strength Coach at the University of Pennsylvania. She currently boasts in the gym lifts of 450×2 in the deadlift and a 245lb bench press at 181.


CF WOD 6/22

Strength:

Weighted Pull-ups 3-3-2-2-1-1

WOD:

3 Rounds

5 Burpees

10 KB Swings (2/1.5)

20 Pull-ups

40 Abmat Sit-ups


Fan.Tastic Work this week, all! That was a tough week and y’all kept rollin’ with it. Which should make this weekend that much sweeter. Speaking of the weekend… here are a few grilling tips from Robb Wolf. How you can make it healthier (besides the choice of meat…).

Have a great week next week and be nice to the Boone.

6/22… WoD1: AMRAP20 of 15 Ball Slams + 15 Bar Rows + 15 Wall Jumps. WoD2: Hill Sprint every 30 seconds for 5 minutes.

Push Ups: 83.


BC 6/22

6/22… WoD1: AMRAP20 of 15 Ball Slams + 15 Bar Rows + 15 Wall Jumps. WoD2: Hill Sprint every 30 seconds for 5 minutes.


Name:  Taylor Bradley Seeloff (everyone calls me Seeloff)

Coaching at Ultimate since:  January 2012

Crossfitting since:  August 2010

How often: 5 Days a Week

Favorite workout:  The Seven – I love heavy WODS.

Least favorite:  Eva – I would rather do a 7 Min Amrap of Burpees everyday for a week.

Personal crossfit goal:  Make it to the Games (Winning the Games is step #2)

Who at the gym you admire the most:  Anyone that comes through the gym doors having no idea what to expect and giving what we do a chance for a more healthy, fit life style.

Favorite workout jam:  Eminem – Cinderella Man

Slogan for my t-shirt:  Never Give Up

Why Ultimate:  At first, it was just a shot in the dark because I lived so close by; but I quickly realized that this was the place I was meant to be.  I have made so many incredible friends at UCF and have ultimately bettered myself as a person and a crossfitter.  I look up to all the trainers I work with and I admire all of the members who work so hard everyday.  Consequently, UCF has been the face of Charlotte for me and it has left such an incredible print in my life.  I enjoy giving my time as a trainer at UCF and my goal is to continue to help make UCF the desired place for all its crossfitters and future members.


CF Blog 6/23

WOD:

800m Run

50 Air Squats

30 Pull-ups

50m Broad Jumps

30 Push-ups

50 Walking Lunges

30 Slam Balls (30/20)

50 Air Squats

800m Run

“Seeing triple”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 84

 

 

 

 

 

 

 

 

All classes this weekend will be in the Pit and outside due to the Crossfit Coaches Course going on at Ultimate Crossfit. We will not have access to the mainside of the gym. All noises must be kept to a minimum. Thank you for your cooperation.

Olympic lifting classes are cancelled for this Sunday.


CF WOD 6/23

WOD:

800m Run

50 Air Squats

30 Pull-ups

50m Broad Jumps

30 Push-ups

50 Walking Lunges

30 Slam Balls (30/20)

50 Air Squats

800m Run


CF Blog 6/24

WOD:

“Tabata”

KB Swings (1.5/1)

Ball Slams (30/20)

Abmat Sit-ups

Dumbbell Push Press (45/25)

“Cathy and Bianca”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 85

 

 

 

 

 

 

All classes today will be in the Pit and outside due to the Crossfit Coaches Course being held at the gym.

There will be no Olympic Lifting Classes today.


CF WOD 6/24

WOD:

“Tabata”

KB Swings (1.5/1)

Ball Slams (30/20)

Abmat Sit-ups

Dumbbell Push Press (45/25)


6.25.12

Sherra, Shannon and Pat with a post-wod lean.

6 PM at AG track

Time Trial Day

All out efforts for the following distances:

800 m—–400 m—–200 m—–100 m

Bring your ‘A’ game, this one is a taxing effort, but will leave you feeling warm and fuzzy.


CF Blog 6/25/12

Strength:
Front Squat 3-3-2-2-1-1

WOD (from 11/10/09):
4 rounds
7 thrusters (135/95)
25 double unders

 

BIG congratulations to Eric Carpenter and Carter Lewis and their performances at the Pan American Masters Weightlifting Competition… Eric got the silver medal in his weight class and Carter brought home the gold in his weight class.  Excellent job, gentlemen!

A good work out was had by all…

Push Up Challenge Day 86


CF WOD 6/25/12

Strength:
Front Squat 3-3-2-2-1-1

WOD (from 11/10/09):
4 rounds
7 thrusters (135/95)
25 double unders

 

 


Hi. You’ve reached the Ulitmate Crossfit Bootcamp blog. We are currently on hiatus from updating this blog, but fear not… your workouts await you each morning at the park with the Boone. Come on down and get sweaty with us.

See you in the park!


BC 6/25

Something really fun. You should come find out how we roll!

 


CF Blog 6/26/12

WOD:
4 Rounds
250m row
15 pull ups
25 sit ups
400m run
15 push ups
25 kb swings (1.5/1)

 

Push Up Challenge Day 87

 


CF WOD 6/26/12

WOD:
4 Rounds
250m row
15 pull ups
25 sit ups
400m run
15 push ups
25 kb swings (1.5/1)


6.26.12

6:30 PM AG Track

8 x 1 min on/1 min off

REST 5 minutes

8 x 1 min on/1 min off

Reminder that next week, Endurance classes will be only be held Monday nights at 6:30 PM and Thursday nights at 6:30 PM. Mark your calendars!


CF Blog 6/27/12

Strength:
Deadlift 3-3-3

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

 

Push Up Challenge Day 88

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

 


CF WOD 6/27/12

Strength:
Deadlift 3-3-3

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


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

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

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

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


CF Blog 6/28/12

Skill: Double Unders; if you have them, then 3 x Max Rep DU

WOD (from 12/22/09):
800m run
50 Double Unders
30 Burpees
400m KB Farmer?s Walk (1.5/1)

 

Push Up Challenge Day 89

 

Ari moving some weight…


CF WOD 6/28/12

Skill: Double Unders; if you have them, then 3 x Max Rep DU

WOD (from 12/22/09):
800m run
50 Double Unders
30 Burpees
400m KB Farmer’s Walk (1.5/1)


CF Blog 6/29/12

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

WOD (from 1/9/12):
Tabata
Rows (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit Ups

 

Push Up Challenge Day 90

Not the best  way to stay hydrated in this heat…

 

 

 

 

 

 

 

 

 

So if you’ve been watching the weather report, it’s about to get hot.  REALLY hot.  Hotter than it’s been in the past five years.  Temperatures are expected to be 100+ for the next few days.  And in case you haven’t noticed, our gym isn’t air conditioned.  So everyone needs to be diligent as they’re working out the next few days, and make sure they are well hydrated.  We’re re-posting some information we had on hydration, but most importantly remember: you are going to have to take it lighter these next few days in this heat!

The last thing we want to do is overheat when we train in this kind of weather. So let’s start thinking about hydrating and staying cool as we move into these summer months.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

 


CF WOD 6/29/12

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

WOD (from 1/9/12):
Tabata
Rows (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit Ups


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

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

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

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

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

Monday begins July bootcamp. Keep all this in mind this weekend, stay inside and get some rest. July is big. Big, I say!

6/29… WoD1: 4 Rounds of 200m Run (forward) + 200m Run (backward) + 25 Sit Ups. WoD2: 21-15-9 of Wall Jumps + Dips.

Push Ups: 90.


CF Blog 6/30/12

WOD:
“Forrest”
3 rounds
20 l-pull ups
30 toes-to-bars
40 burpees
800m run

 

 

 

 

 

 

 

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

 

PUSH-UP CHALLENGE DAY 91

 

 

 

 

 

 

 

 

MODIFIED WEEKEND HEAT WAVE SCHEDULE:

TODAY: 800am and 930am classes only

SUNDAY: 11am Crossfit and 12pm Olympic Lifting (All Levels) only

 


CF WOD 6/30/12

WOD:
“Forrest”
3 rounds
20 l-pull ups
30 toes-to-bars
40 burpees
800m run


CF Blog 7/1/12

Skill: Hand Stand Push Ups and Hand Stand Walks

WOD:
4 rounds
250m row
50 double unders
10 Cleans (155/105) (can be power or squat)
20 walking lunges

“Verica”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 92

 

 

 

 

 

 

 

 

MODIFIED HEAT WAVE SCHEDULE FOR TODAY: Stay cool and stay hydrated!!!

11am Crossfit Class

12pm Olympic Lifting Class (All levels)

**Thank you for your understanding in changing up the schedule a bit this weekend. Hopefully it cools off soon!!**


CF WOD 7/1/12

Skill: Hand Stand Push Ups and Hand Stand Walks
WOD:
4 rounds
250m row
50 double unders
10 Cleans (155/105) (can be power or squat)
20 walking lunges