CF Blog June 2

“Tabata”IMG_2197
Ball Slams (30/20)
Pull Ups
Push Ups
Row (for calories)

Burpee Challenge Day 21


CF WOD June 2

“Tabata”
Ball Slams (30/20)
Pull Ups
Push Ups
Row (for calories)


Strength: KB Single Leg Deadlifts (SLDL) – 3 sets of 5 on each leg – pair this with get ups, performing a heavy single on each side for 3 sets (so do 5 SLDLs on each leg then a get up on each side and repeat two more times)
WoD: “Tabata” – Ball Slams (30/20), Pull Ups, Push Ups, Row (for calories)

CF Blog June 3

Strength: Back Squat 5-5-5006487dccbe111e2984822000a1f9707_7

WOD:
10 HSPU
20 Double Unders
20 Pull-ups
40 Double Unders
40 KB Swings
60 Double Unders
80 Air Squats
80 Double Unders

Burpee Challenge Day 22

Momma’s Quote of the Week:  “The key is to keep company only with people who uplift you, whose presence calls forth your best.”–Epictetus

 

**During the month of June, Moga will be offering complimentary yoga at Midtown Park, Thursday evenings from 6:30-7:30pm**

Check out Carter’s 102 snatch!!!!

 


CF WOD June 3

Strength: Back Squat 5-5-5

WOD:
10 HSPU
20 Double Unders
20 Pull-ups
40 Double Unders
40 KB Swings
60 Double Unders
80 Air Squats
80 Double Unders


6.3.13: Rewarding Negativity

Games09KhalipaBackHillRunSuffer

 

6.3.13: AG Track @ 6pm

6x 400m Intervals

Rest: the rest time is where it gets fun. You will be rewarded for running a negative split (meaning running faster than your previous 400m). After the first interval, you will have a 2:00 rest. If you run faster (a negative split) on your second interval, then you’re rewarded with a 2:30 rest. If you run the exact same time, you rest for 2:00. If you run slower, then your rest is reduced to 1:30. That same pattern continues throughout. Every negative split is rewarded with a 2:30 rest.

Purpose: often times in running or in Crossfit WODs we go out way too fast, leaving us hitting walls instead of getting stronger throughout the workout. This will help force you to get stronger as you go instead of burning out on the first couple of intervals. All intervals will be run hard, but the intensity increases with each interval.

Enjoy!

 

 

 

 


Mind and Diet
Don’t let your mind hold you back in your quest to be healthy, fit and lean. Check out these 10 Psychological Hurdles Keeping You From Losing Weight:
You’ve Developed Poor Habits

Habits become ingrained in our days and in our brains to the point where it just doesn’t feel right without them. Now, if your habits take the form of regular exercise, eating plants and animals, and getting good sleep, you’re in good shape. If your habits look a little different, you might not be:

The coffee and crueller (stat!) on the way to work. The handful of candy beans every time you pass the candy-loving receptionist’s desk. The nightly six pack. The propensity to plop down on the couch and stay there for hours after work. We’ve all got some bad habits, and depending on their composition, they can disrupt our ability to lose weight.

It’s easy to recognize our bad habits, but it’s tough to break the cycle using sheer willpower. Instead, try to understand the underlying contexts that give rise to the habits. That way, you can target the contexts – the situations, the emotions, the cues – that trigger the habit.

It could be as simple as taking a different route to the bathroom to avoid the receptionist’s candy-laden desk, or it could be as hard as examining why you feel the need to drink six beers at night.

You can also replace the bad habit with a good one. If you’re craving that morning pastry, eating a piece of sweet fruit instead might be easier than just going without altogether.

You’re Afraid of Being a Social Pariah

We are social animals. In fact, acknowledgement and indulgence of that fact is crucial for maintaining and supporting personal health. It’s the rare person who can live without social contact with other humans and remain happy and healthy. That innate drive to be accepted by and avoid offending those around us, however, can also keep us from making the right dietary choices when those around us are constantly bringing cookies into the office, going out to eat at the Chinese buffet, ordering wings and fries at happy hour, and so on.

There’s no easy way to relish social pariahism, although I think a healthy dose of it leads to superior health (more for being independent/your own man/woman than for any dietary advantages it confers). You can’t just decide to be happy about being the weird person who turns down the birthday cake. You can, however, decide to be the weird person who turns it down. Sometimes there’s no easy way around the hurdle, no strategic path. Sometimes you just have to bull your way through it and bear the consequences. Like running hurdles on the track, scaling this particular psychological hurdle gets easier the more you do it. Turn down the cake a few times and you’ll realize that it’s not so bad after all and people really don’t care.

Just don’t make a big deal out of it when you say no. Don’t get indignant or lecture-y.

You Still Fear Fat

Years of indoctrination from mass media, your family, doctors, “experts,” and pretty much everyone can have you convinced that fat is a scary, inherently dangerous macronutrient – even if you can intellectually accept its place in the human diet. No matter how many studies you read exonerating dietary fat as the cause of heart disease and obesity and diabetes and how many success stories you hear from people who ate fat to lose fat, there may always be a voice deep down inside saying “you know that stuff will kill you, right?” Even though you know it’s not anything to worry about and a high-fat diet actually can be incredibly healthy, the animal instinct is strong and stubborn. And yet if you don’t shake that fear of fat even as you reduce your carbohydrates, you’ll end up on a low-carb, low-fat, overall low energy diet that won’t get you anywhere but stuck and stalled.

It’s tough to shake indoctrination, but it can be done. Read GCBC, at least the first half that deals with the diet-heart hypothesis to have your fear ripped asunder to be replaced with a strong yearning for butter. Read the success stories on this very site from people who ate lots of fat and lost weight, improved their blood markers, and lowered their risk of developing heart disease. Taken together, clinical research and personal anecdote combine to form a powerful de-conditioning agent.

You Eat for Comfort

Comfort eating has an initial utility, I’ll admit. If you’re stressed out and can’t handle the situation, eating something that comforts you and lowers stress can be helpful, regardless of the nutritional composition of the food in question. However, if that becomes a habit, if you find yourself eating fried chicken and waffles four nights a week in order to make yourself feel better, your weight loss will almost assuredly halt – or reverse itself altogether, leading to an entirely different kind of “feeling bad.”

The problem is the stress, not the food. If you just keep switching up the food without addressing the root cause, you’ll never truly break through. You need to figure out what’s stressing you out and then take steps to reduce or mitigate it. If that means taking specific steps, like avoiding a particularly caustic personality in your life or switching jobs at the first available opportunity, so be it. It might also require taking a more general approach to stress reduction, like daily meditation, a morning walk, or some time in nature. Better yet, take both specific and general steps.

You’re Stuck on What Worked at First Even Though It’s Not Working Anymore

The initial weight loss is a rush. It comes so quickly and so effortlessly (for many people) that people often assume that doing whatever caused that first big burst of change will work in perpetuity. They become wedded to the initial method, even as it stops working. People tend to do that – to identify strongly with a belief or a group, especially if it’s generally worked very well for them. This identification often persists even when it stops working, or stops working quite so smoothly. It’s “normal” human behavior, but it can still be counterproductive or even destructive.

Maybe early on you didn’t have to think about caloric content, but now you should consider it.

Maybe early on you didn’t have to exercise much beyond walking, but now you could really benefit from more.

Maybe early on you didn’t have to worry about anything but diet, but now you should explore the other important aspects of Primal life.

You Think “Why Even Bother?”

Stalling is hard, especially if it persists for months on end. But stalling is completely normal. Weight loss (as mentioned above) is easiest when you have the most to lose. Dropping 100 pounds off of 300 in a year isn’t too tough and happens all the time, while dropping the last twenty when you’re sitting at 200 is considerably tougher and often takes a lot longer. This can be incredibly discouraging, especially if you’re “used” to losing weight faster.

The solution? Don’t give up. Don’t throw in the towel. Focus on all the other benefits you’ve accrued. Enjoy the improved and steadier energy throughout the day. Cherish the newfound appreciation and capacity for outdoor activities. Rub your skeptical friends’ faces in your blood test results (not the actual blood, but rather the numbers). If you do these things and keep on keepin’ on, the weight loss will come. But it will never come if you give up.

You’re Embarrassed to Go to the Gym

Ah, the gym: hall of mirrors, impossibly ripped testosterbros, models, and high standards, all of whom are prepared to gaze disapprovingly in your specific direction. Or so some people assume. In reality, the gym is full of people trying to lose some weight, build some muscle, and gnash their teeth in pleasurewrath at the latest episode of Hannity on Fox as they walk the treadmill. And most of them are just as self-conscious as you.

Embarrassment is another hurdle that can’t be surmounted by tricks. You just gotta go for it. Before you know it, you’ll either be too fit and strong to worry, or you’ll have stopped caring.

Besides, those big guys with tank tops that show ample man nipple? They’re more concerned with staring at themselves than anyone else – as should you.

You Think in Black and White/All or Nothing

A while ago, I warned you guys against making the perfect the enemy of the good: bailing out because you can’t get grass-fed/organic/pastured/wild/perfect everything. That advice still stands, especially the more wrapped up you get in all this Primal stuff, and yet I hear about it a lot.

You’ve read all about the benefits of grass-fed beef, so you won’t touch anything that ate a grain and end up unable to afford this diet.

You can’t find a farmers market near you and have no room to grow your own veggies, so rather than buy conventional produce from the supermarket, you avoid plants altogether.

You eat a bite or two of nigiri (with the rice) along with some shrimp tempura and freak out on yourself, going on a three day water fast to cleanse the impurities and end up derailing the entire ship, tanking your metabolism, and triggering a weeklong binge.

The vast majority of the millions of unique visitors Mark’s Daily Apple gets every month aren’t buying exclusively grass-fed beef and pastured chicken, shunning every green vegetable if it isn’t organic and hand delivered by the farmer, and making zero mistakes or concessions. And yet somehow they keep coming back. Somehow we keep getting success stories. Somehow people are getting massive benefits from adopting a less than perfect Primal lifestyle. Realize this, and the black and white thinking should dissipate.

You’re Depressed

Depression is often linked to weight gain, and the two appear to be mutually reinforcing. Whether you overeat because you’re depressed and want to cope with the depression or are depressed because you’re overeating, the connection between the two is undeniable.

It could be a very mechanistic thing, too. Although depression is typically imagined and conceived of as purely a psychological matter (“of the mind”), it’s also of the body. In a post from last year, Dr. Emily Deans explained how depression can lead to increased cortisol, circulating levels of inflammatory cytokines (throughout the body and the brain), impaired glucose tolerance, and accumulation of visceral fat. Resistin, a hormone that increases insulin resistance and diabetes, also increases during depression. Depression has long been linked to type 2 diabetes, too.

Unfortunately, there’s no easy fix for depression. Antidepressants may help in some situations, but even the relationships between antidepressants themselves and weight gain/loss are unclear (and vary depending on which medication you’re using and how long you’re using it). A generally healthy Primal lifestyle full of good food, smart activity, social contact, nature exposure, and all the other trappings I discuss can’t hurt, of course. Don’t let it fester or “tough it out,” whatever you do. Get help from someone who knows what they’re doing, whether they’ve got an MD after their name or not. You may not know exactly how to scale this particular hurdle yet, but at least you can identify and begin to assay it.

You’re Constantly Comparing Yourself to Others

As animals subject to competitive pressures, we have the tendency to constantly compare ourselves to other members of the species. We’re sizing each other up, trying to see what’s working and what isn’t for the other guy, either to gauge our ability to beat them in a had to head match up or to learn from their successes and failures. An animal that wonders about its own existence also has the ability to wonder about how they stack up against other animals. It’s a feature and a shortcoming all at once.

As for how this can become a psychological hurdle impeding weight loss, there can be a couple reasons. I’ve seen people rushing from dietary change to dietary change based on other people’s experiences without pausing to consider whether those modifications make sense for their situation. There’s nothing wrong with drawing on another person’s experience or advice to apply it to your own, but you have to stay abreast of the results. You have to give it a chance to work – or to not work.

There’s also the fact that when you look at someone else who’s seemingly got it all together, you’re only looking at their outward projections. If you could gain access to their inner workings, you’d likely find yourself tramping around in puddles of self doubt, self consciousness, and self criticism, just like we all deal with from day to day.

 

Burpees: 22

Todays Workout:
Strength: KB Single Leg Deadlifts (SLDL) – 3 sets of 5 on each leg – pair this with get ups, performing a heavy single on each side for 3 sets
(so do 5 SLDLs on each leg then a get up on each side and repeat two more times)
WoD: “Tabata” – Ball Slams (30/20), Pull Ups, Push Ups, Row (for calories)


4 x 4 min AMRAP with 1 minute rest between. Partner 1 performs a dumbell movement while Partner 2 does hill run with push ups or sit ups. Round 1. goblet squats – push ups. Round 2. shoulder press – sit ups. Round 3. walking lunge – push ups. Round 4. bent-over row – sit up


CF Blog June 4

Strength: Press 5RM

Please welcome Stuart, Ryan, Jason, Melissa, and CraigPlease welcome Stuart, Ryan, Jason, Melissa, and Craig

WOD:
3 Rounds
200m Run
15 Wall Balls (20/14)
15 Pull-ups
200m Run
20 Box Jumps (20/14)
20 Abmat Sit-ups

Burpee Challenge Day 23

 

***Blood Drive News***

So, I had a really great phone call from the blood bank the other day.  They were so impressed with the success and support of our first blood drive, and so appreciative of our great community, that they asked if we would be willing to host another drive this summer.  

Before we commit however, I’d really like to get some feedback about the last drive and get an idea of who would be interested in donating this next time around.

I know this last time we had a bit of a backup on reserved times, so that is definitely one kink we will work out.  But other than that, what would you guys like to see or what would you change in order to make another blood drive successful?  Please voice your thoughts and opinions in the comments section below!!

Thanks!!


CF WOD June 4

Strength: Press 5RM

WOD:
3 Rounds
200m Run
15 Wall Balls (20/14)
15 Pull-ups
200m Run
20 Box Jumps (20/14)
20 Abmat Sit-ups


zzz

Tough workout this morning…

You guys rocked it!

How much sleep do you get? If there’s one thing I won’t sacrifice it’s getting enough sleep. Sure I’m better some days/months/weeks than others but it’s always my top priority. Some say it’s the third piece of (diet, exercise, sleep). Robb Wolf suggests it may actually rank higher than food (oxygen, water, sleep, food…). The National Sleep Foundation has this article that talks about sleep and it’s effect on obesity, how it effects exercise and where it fits in with your diet. Read it. And, don’t say to yourself “yeah, yeah, I know, get more sleep… yadda yadda yadda”. Do something about it if you’re not getting enough QUALITY sleep. Go get some black out curtains for your windows, cover up those lights from the TV, alarm clock, remotes, phone chargers, stop looking at the computer and/or TV right before bed… and get some sleep!

How well do you sleep?

 

Burpees: 23

Todays Workout:
4 x 4 min AMRAP with 1 minute rest between.
Partner 1 performs a dumbell movement while Partner 2 does hill run with push ups or sit ups.
Round 1. goblet squats – push ups.
Round 2. shoulder press – sit ups.
Round 3. walking lunge – push ups.
Round 4. bent-over row – sit up.


*June Benchmark*
“The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Burpees and Tuck Jumps


6.5.13: Fun with 200’s

GamesWomensHopper3_th

 

6.5.13: The Pit @ 6am

WOD:

20 Min AMRAP

200m Run (:30 rest)

200m Row (:30 rest)

 

Score: is total # of rounds. 200m run and 200m row equals 1 round.

Purpose: use what you’ve learned in the last two endurance workouts. Don’t kill yourself on the first round. Work on staying strong and fast throughout the entire workout. With that in mind, you do want to go pretty darn hard on every round. You get some recovery time after each 200. Push through the runs and be smart on the rows.


CF Blog June 5

Strength: Deadlift 5-5-5946605_606796402666154_1101022596_n

WOD: 4 Rounds of 40 Sec on 20 off of
Renegade Rows (45/30)
Calorie Row
Mountain Climbers (both legs is 1 rep)
Plate Pinch (attempt to hold the plates for the full 40 seconds) 45/25

*score is total reps

Burpee Challenge Day 24

 

Check out Creative Loafing’s article about our friends at modPALEO:

food_feature1-1_14.jpg

For $10, a pedicab can take you and your friends down the street to the next bar. With a few clicks and swipes on your iPhone, Amazon will send you a book or a microwave.

These days, life is all about convenience.

This is especially true when it comes to food. The average American spent about $2,500 eating out in 2010, according to the U.S. Department of Labor. But a 2012 Gallup poll found that 77 percent of people surveyed said they ate at home the night before.

Such polls reveal more than just what we eat and where we like to eat it; for a few companies, they present an opportunity. From modPaleo and Good Kitchen to Backyard Produce, food delivery services — as in, companies that deliver prepared meals or grocery items to homes — have caught on in Charlotte. Aside from (sometimes) saving you money, these businesses also give you the gift of time that you’d otherwise spend shopping, prepping and cooking food and cleaning up the mess.

So, which is right for you?

modPaleo

If you know anything about the Paleolithic diet (Paleo for short), then you know eating and cooking Paleo can be challenging. The diet is based on the belief that people are at their optimal health if they eat like humans that roamed during the Paleolithic period, whose diets focused on meat, vegetables, fruit and natural healthy fats (like nuts and avocados), and excluded grains, dairy and processed sugar. In fact, all of Paleo’s restrictions can make it difficult to follow.

After eating Paleo for several months with her husband Carter Lewis, Amber Lewis began preparing and packaging Paleo meals for friends. In January 2012, she and Carter decided to make “their lifestyle into a business,” Amber says, and started modPaleo.

The meal plans range in price from “The Occasional Cook” package, which includes three meals for $41 a week, to the most expensive package, “The Anti-Cook,” which includes 14 meals at $133 a week. Prices per meal range from $9.50 to $13.67 and are cheaper the larger the package a customer purchases.

Online sources claim that eating Paleo can cost the average American family about $500 more a month. However, followers of the diet claim that additional costs are offset by the reduced medical costs from the diet’s health benefits.

“We’re really doing all of the sourcing [i.e., grocery shopping and finding local products] for you and I think that’s a big selling point,” Amber says.

Cost comparison to Harris Teeter:
Meal for single person, including 6 oz. salmon, 1/4 pound peaches, 1/4 pound asparagus: $12.15 versus modPaleo’s price of $9.50-$13.67

Continue reading…


CF WOD June 5

Strength: Deadlift 5-5-5

WOD: 4 Rounds of 40 Sec on 20 off of
Renegade Rows (45/30)
Calorie Row
Mountain Climbers (both legs is 1 rep)
Plate Pinch (attempt to hold the plates for the full 40 seconds) 45/25

*score is total reps


Increase Performance

Boost your performance the natural way. Performance nutrition is a marathon, not a sprint. But that doesn’t mean there aren’t a few… “shortcuts”. Check below for ideas to get a quick boost the natural way without those expensive pre-workout supplements.

1. Coffee

We all know a cup of coffee (or eight!) improves workplace performance, speeds up house cleaning, and generally makes the cruel charade of modern life bearable. So why shouldn’t it help us run and lift faster?

Well it does help – quite a bit. Studies consistently find that caffeine increases muscle power and endurance, boosting performance by as much as 25 percent.

But where you get your fix matters – energy drinks, sodas, and many coffee drinks are loaded with calories and sugar. Opt instead for a single cup of black coffee, which provides a caffeine dose with zero calories.

2. Chia seeds

If you keep on the latest health food trends, you’ve probably already heard that Chia seeds can up your VO2 max, brighten your complexion, fix a receding hairline… you get the idea.

The seeds are a traditional medicine of the Tarahumara tribe, famous for their ability to run great distances. While the seeds aren’t quite the miracle drug some purport them to be, there is some truth to claims about their benefits for runners.

Studies suggest that mixing a few tablespoons of Chia seeds with a sports drink before exercise (lasting 90 minutes or more) provides similar benefits to “carbo-loading” before a big run without stuffing your tummy with all that pasta.

3. Beets

Beet juice made its debut on the endurance sports stage in 2009, when a study by Exeter University found the stuff boosts aerobic performance almost immediately.

Study participants who downed 500 ml (about 16 oz) of beet juice could exercise for 16 percent longer than participants who took a placebo, and covered distances about two percent faster.

Beet juice can be pricey, but if you have the equipment the best bet is to juice your own at home. Be warned, though – regular beet juice intake will put a little red in your … potty breaks.

4. Nothing

As in fasting… working out with an empty stomach really can give your performance and metabolism a sizable boost.

The process of digestion doesn’t go on hold when you start exercising – it saps energy that you could otherwise use to run faster, lift more, jump higher, etc. Keeping your stomach relatively empty allows you body to focus on the task at hand.

Of course, your body does require some nutrients. Aim to eat a light meal, about 150 calories, 1 to 2 hours before working out – some studies suggest that athletes see peak performance about two hours after their last meal.

 

Burpees: 24

Todays Workout:
*June Benchmark*
“The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Tuck Jumps and Burpees


CF Blog June 6

WOD 1:photo 2
5 Rounds
5 Thrusters (165/115)
5 Bar Muscle-ups**

WOD 2:
5 Rounds
30 Double Unders
10 Alternating 1 arm Russian KB Swing (1.5/1) (5 each arm)

Partner Core Work:
10 GHD Sit-ups while partner holds a plank then switch
25 Med Ball Sit-up throws each
25 Partner leg throws each
10 GHD Sit-ups while partner holds a plank then switch

**Sub for bar muscle-up: 2 c2b pull-up and 2 dip only.  No jumping muscle-ups or ring muscle-ups!  If you need a different modification, please talk to your coach first.

Burpee Challenge Day 25

 

In case you missed it on the BootCamp blog, check out what Boone has to say about the importance of sleep:

How much sleep do you get? If there’s one thing I won’t sacrifice it’s getting enough sleep. Sure I’m better some days/months/weeks than others but it’s always my top priority. Some say it’s the third piece of (diet, exercise, sleep). Robb Wolf suggests it may actually rank higher than food (oxygen, water, sleep, food…). The National Sleep Foundation has this article that talks about sleep and it’s effect on obesity, how it effects exercise and where it fits in with your diet. Read it. And, don’t say to yourself “yeah, yeah, I know, get more sleep… yadda yadda yadda”. Do something about it if you’re not getting enough QUALITY sleep. Go get some black out curtains for your windows, cover up those lights from the TV, alarm clock, remotes, phone chargers, stop looking at the computer and/or TV right before bed… and get some sleep!

How well do you sleep?

 


CF WOD June 6

WOD 1:
5 Rounds
5 Thrusters (165/115)
5 Bar Muscle-ups

WOD 2:
5 Rounds
30 Double Unders
10 Alternating 1 arm Russian KB Swing (1.5/1) (5 each arm)

Partner Core Work:
10 GHD Sit-ups while partner holds a plank then switch
25 Med Ball Sit-up throws each
25 Partner leg throws each
10 GHD Sit-ups while partner holds a plank then switch


Random Notes - JUN

The Truth About Paleo

The Exercise Equivalent of a Cheeseburger?

Cuts of Beef

Chefs Feed

For a Better Smoothie, Just Add Chia

35 Ways to Love Your Cast Iron Skillet

Cookies and Cream Peanut Butter

Oscar Mayer Bacon Gift Boxes

An Everlasting Meal: Cooking with Economy and Grace

Top Science Journal Rebukes Harvard’s Top Nutritionist

It’s On! Farmers Begin Suing Monsanto Over Genetic Pollution of Wheat Crops

What Are Extreme Runners Thinking?

The Posture Guru of Silicon Valley

Can You Connect With Me Now?

Presence, Not Praise: How To Cultivate a Healthy Relationship with Achievement

Dusting Off: The Newspaper Poem

Varsity Bookmarking

Moonshine Is Growing in the U.S., and Big Whiskey Wants a Taste

Beer Architecture: 9 Classic American Breweries

America’s Secret Bars

After PBR: Will the Next Great Hipster Beer Please Stand Up?

Full Metal Cruise: Headbaging Out At Sea

Volcano Choir – ‘Repave’

 

Burpees: 25

Todays Workout:
Speed: Prowler x10
WoD: 4 Rounds
250m Row
10 Ring Rows
10 K2E
5 Wall Walks
1 Rope Climb


CF Blog June 7

Strength: C&J OTM for 10 minutes318099_878280591567_1997976223_n

WOD: 4 Rounds
10 T2B
10 Ring Dips
100m Farmer’s Carry 1 arm (1.5/1)
100m Waiter’s Walk 1 arm (1.5/1)
*switch which arm each round

Burpee Challenge Day 26

The CrossFit games  Mid-Atlantic Regional kicks off today just outside of DC.  Best of luck to team UCF this weekend!!  Go get ’em Ben, Brian, Nick, Jayme, Liz, & Chelsea!!  If you want to stay up to date on how our team, and other Charlotte athletes are doing, check the CrossFit Games site – they will be providing updates and video coverage of some of the events.


CF WOD June 7

Strength: C&J OTM for 10 minutes

WOD: 4 Rounds
10 T2B
10 Ring Dips
100m Farmer’s Carry 1 arm (1.5/1)
100m Waiter’s Walk 1 arm (1.5/1)
*switch which arm each round


6.8.13 & 6.10.13: Revenge & Prep

Bolt of Jamaica competes with Gatlin of the U.S. during the men's 100m event at the Golden Gala IAAF Diamond League at the Olympic stadium in Rome

6.8.13: 100’s Revenge

10 Rounds
100m Sprint
100m Walk/Jog
– Rest 5 Minutes
5 Rounds
100m Sprint
100m Walk/Jog

It’s called 100’s Revenge in honor of Justin Gatlin upsetting Usain Bolt in the 100 on Thursday. The point of this workout is to keep moving. Run hard on the Sprints but keep moving afterwards, whether that’s walking or jogging 100m. Even on the 5 minute rest, keep moving. Your body will thank you.

6.10.13: Crossfit Prep

4 Rounds:
20 Squat Jumps
20 Push-ups
20 Lunges
400m Run

Purpose: to prepare you better for Crossfit WOD’s. The entire workout is not timed. Key here is that we’re only timing the 400m run. So bring your watch if you have one. Goal is to perform the exercises and then run the 400m really strong, holding each 400 within :05 of each other. This will teach you to feel your pacing during a 400m run in a WOD as well as how to maintain a strong run during a WOD.


Kale!

Sausage and Kale Sauté

Ingredients

  • 1 pound sausage
  • 1 bunch organic kale
  • 1 medium onion, diced
  • 1/2 red bell pepper, chopped

Instructions

  1. Remove sausage from its casing and brown in a large pan.
  2. Add the diced onion and continue cooking on medium until the onions are soft.
  3. Remove the spine from the kale and chop into bite size pieces – add the kale to the pan with the sausage and onions and stir and cook until it turns bright green and softens to your taste (between 5-10 minutes).
  4. Remove sausage and kale mixture from the heat, stir in the chopped red bell pepper.
  5. Serve warm.

 

Burpees: 26

Todays Workout:
Strenght/Skill: TGU
WoD: 21-15-9
Ball Slams
Over-the-shoulder ball throws
Burpee Box Jumps
OHWL w Plates


CF Blog June 8

Strength: Team of two Tire Flips

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*Flip Tire 50′ together. Time each one – two attempts if time.
*Score is tire size and time.

WOD:
1200m Run
21 Ring Rows
21 Over the Box Jumps
800m Run
15 2x Wall Ball (throw the ball, do a squat while the ball is in the air)
15 Plyo Push-ups (come of the ground)
400m Run
9 Push Press (135/95)
9 Later Barbell Burps

Burpee Challenge Day 27


CF WOD June 8

Strength: Team of two Tire Flips
*Flip Tire 50′ together. Time each one – two attempts if time.
*Score is tire size and time.

WOD:
1200m Run
21 Ring Rows
21 Over the Box Jumps
800m Run
15 2x Wall Ball (throw the ball, do a squat while the ball is in the air)
15 Plyo Push-ups (come of the ground)
400m Run
9 Push Press (135/95)
9 Later Barbell Burpees


CF Blog June 9

Strength/Skill: 20 min Goat Workimage-5

WOD: 20min OTM
First Minute – 2 Deadlifts at 70% of 1RM, then max rep Double Unders
Then Rest 1 minute
Repeat


CF WOD June 9

Strength/Skill: 20 min Goat Work

WOD: 20min OTM
First Minute – 2 Deadlifts at 70% of 1RM, then max rep Double Unders
Then Rest 1 minute
Repeat


Strength: DB Thrusters 5×5
WOD: 4 Rounds of 40 Sec on 20 off of
Renegade Rows (40/25)
Row
Mountain Climbers
“Waiters Walk” Hold


CF WOD June 10

Strength:

Front Squat 3RM

WOD:

AMRAP 15 ladder 3,3,6,6 etc.
C2B Pull-ups
Overhead Walking Lunges (45/25)


CF Blog June 10

Strength:photo-9

Front Squat 3RM

WOD:

AMRAP 15 ladder 3,3,6,6 etc.
C2B Pull-ups
Overhead Walking Lunges (45/25)

Momma’s Quote of the Week:   “We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face…we must do that which we think we cannot.”—Eleanor Roosevelt

Burpee Challenge Day 29

 

Regionals

I would just like to personally say how proud I am of our UCF team.  All of us.  Each and every individual that contributed to qualifying and supporting a team for regionals.

To all of our amazing athletes who sacrificed their Thursday nights and Saturdays to step up and endure brutal training – and pushed and encouraged each other through sweat and tears, regardless of whether they would don the official team shirt or not.  You all are the epitome of team spirit and selflessness and I am so truly grateful that I have been given this opportunity to get to know you all better because you have inspired me.

To Taylor, for providing the spirit of our team.  For those that don’t know, Taylor has worked like a dog this past year and qualified regionally as an individual.  Taylor chose to forgo this spot to another competitor so that he could compete on our team.  Unfortunately, an injury during a training session resulted in a sidelining surgery.  What is so fantastic about Taylor though is his attitude.  He still made the trip to DC and coached, motivated and cheered from the sidelines.

To Mama Bear, none of this is possible without your leadership, support and organization.  Thank you for being our bad ass role model!

To Mike, for supporting us through this process.  Ensuring standards and providing coaching during those early morning WODs and making the drive by himself to DC and packing all of our coolers and foam rollers 🙂

To Lance, I don’t know where we can begin to adequately thank you for all of your support -from coordinating training sessions with top-tier coaches like you and Joe, to getting us kick-ass uniforms and sweet places to crash, to giving battle speeches.  You are the best.

Lastly, to the rest of my fellow teammates, I am so proud of each and every one of you.  It is easy to make judgements when you are a spectator, but unless you were on that competition floor, you do not understand the courage that it takes to keep going when things do not go as expected.  Let me say this, I was both honored and humbled to have the opportunity to stand among you this weekend and I would go to battle with you again in a heartbeat.  Keep your heads held high.

Thank you again, UCFers.  We are an amazing community.


If you’re looking to get more of a specific vitamin or mineral in your diet, or you’re wondering what types of produce will help you get which types of nutrients (and what those nutrients are good for), this beautiful, color-coded chart breaks it down for you.

A quick glance at the chart shows you that if you’re looking for foods that promote healthy bones and teeth, leafy greens are a good option: romaine lettuce, cabbage, and brussels sprouts are all in the same category. They’re also high in vitamins C and E, and a great source of iron. If you love a good strawberry, you can find it in the chart with the other red fruits and veggies, all of which promote good joint health and brain function, and are high in vitamins A and C, not to mention manganese. The chart is also divided up by required cooking time to get the nutrients involved, from low cooking time at the center to longer times around the perimeter.

As educational as the chart is, it makes a point: Eat the rainbow! Different fruits and veggies get their colors from the various phytochemicals found in them, and those phytochemicals offer different nutritients when they’re eaten. A colorful diet is a fast way to get a lot of vitamins and minerals without much effort.

The chart is the work of the folks over at Chasing Delicious, and they go into much greater detail on the topic of phytochemicals (and how they organized the chart).

Taste the Rainbow

Burpees: 29

Todays Workout:
Strength: DB Thrusters 5×5
WOD: 4 Rounds of 40 Sec on 20 off of
Renegade Rows (40/25)
Row
Mountain Climbers
“Waiters Walk” Hold


WoD: 3 Rounds – 800m Run + 50 Squats + 40 Sit Ups + 30 Push Ups + 20 Bar Rows


CF Blog June 11

Strength: Press 5-5-5 @ 90% of 5RM from 6/4/13

WOD: 4 Rounds
1 min KB Swings (1.5/1)
1 min Row for Calories
1 min Burpees
1 min Rest

Burpee Challenge Day 30

So while our team was away this past weekend some awesome stuff happened….

photo-10

After months of anticipation, please welcome little JJ Alexander to the Ultimate Family. 

 

Bridget Bacon qualified for powerlifting Semi-finals in Columbus

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And, we had some awesome peeps go out and rep the gym at the NoDa 5k for Boston!!!  You guys are awesome!!!!

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CF WOD June 11

Strength: Press 5-5-5 @ 90% of 5RM from 6/4/13

WOD: 4 Rounds
1 min KB Swings (1.5/1)
1 min Row for Calories
1 min Burpees
1 min Rest


Accountability

Many people exercise, eat well and know what they need to do — but still don’t look or feel the way they want. It’s nothing to be ashamed of. In fact, you’re probably just one or two steps away. If you’re active and knowledgeable about health and fitness, but still feel you’re missing that key link to having your best body… I’m going to give you one word to help you out:

ACCOUNTABILITY.

Once you reach a certain level of knowledge and experience, the missing link is no longer a new workout program, the perfect diet, or a new supplement to try. The one thing you’re missing is this: being accountable — to someone or something — for your workouts and nutrition. “Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.” In other words, accountability keeps you consistent because you have to report back what you’re doing — or not doing — in the gym and in the kitchen to someone else. In fact, accountability is more important than personal motivation for this simple reason: No one always feels motivated to go to the gym or eat healthy. But if we have someone who’s checking up on us to see how things are going, we’ll get our butt in gear. Even if we don’t feel motivated in the moment. We actually do the exercise — and eat the food — needed to look and feel great. And we do it over and over again, even when the going gets tough. That’s why you can know exactly what to do. And you can even do it — exercise, eat good food, get 8 hours of sleep — for short bursts. But you can still end up struggling. Simply put: if you can’t be consistent, you can’t make progress. And that’s why accountability – not the perfect training or nutrition program – is the thing that turns everything around. I’ll bet it can turn things around for you. So, the big question? How do you get accountability?

If you’d like some help staying consistent with your exercise and eating plan, we’d be happy to help. In fact, we’ll soon be rolling out new ways to help you stay consistent and keep you accountable at Bootcamp. So let’s hear it, in the comments below, let us and your fellow Bootcampers know how we can help keep you accountable and take your health and fitness to the next level.

 

Burpees: 30 (“half” way!)

Todays Workout:
WoD: 3 Rounds – 800m Run + 50 Squats + 40 Sit Ups + 30 Push Ups + 20 Bar Rows


6.12.13: Obstacle Course Training

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6.12.13 – 6am in The Pit

Obstacle Course Training CrossFit Style
800m Run
Then 4 Rounds:
1 Rope Climb
5 Deadhang Pullups
10 Over the Box Jumps
15 Ring Dips
400m Run
Then a 400m Farmer’s Walk (1.5/1)
And finish with an 800m run

Purpose: to help anyone who is training for an obstacle course or wants to start…and most importantly, to have fun! Remember that going too hard on the first 800, will not win the race.

Photo is in honor of my brother that not only won a Mud Run 2 weeks ago but set the course record!


CF Blog June 12

Strength: Barbell Complex of –photo 4
2 Deadlifts, 2 Power Cleans, 2 Front Squats, 1 Jerk

*have athletes warm-up and then they will get 4 attempts to do the complex
as heavy as possible without taking hands off the bar

WOD: 5 minutes after the last Jerk do –
800m Run
40 Abmat Sit-ups
800m Run

Burpee Challenge Day 31!

Some inspiration for your day – Kate Foster’s 8th Grade graduation speech:

(For those who don’t know who Kate Foster is, she is a brave little girl who has been battling leukemia since 2011 and is also the spokesperson for CrossFit for Hope)

Many people view my last two years as a terrible experience, but I look at them as a journey that has taught me some lessons about life.

I have learned that none of us know how long or short our life will be, so make the most of it.  When the door of opportunity opens, go through it. Take a chance – just say “yes” to joining a club, trying a new sport, organizing an event. You only have one life to live so you need to dig down deep, pull out everything you have, and make it a life worth living.

I have learned that it’s ok to fall down – trust me – I know.   It’s the getting back up that really counts.  Mistakes happen. Move on.  Living a life where you have decided to settle for less because of past failures or whatever fears you may have, can lead to a lifetime of regret.

I have learned that you’re going to meet some really amazing people.  For me, a resident doctor from Libya who had to run away from the Libyan Army every day until his father could arrange  for him to go to medical school in the United States;  a St. Jude doctor from Ghana who had his finger amputated after being caught in a machine when he was eight years old who kept his promise to the doctor that he would study hard, get good grades and eventually grow up to be a doctor himself;  a Crossfitter and former gymnast who embraces the beauty of strength, hard work and determination. Our futures will be enriched by people, so take the time to meet them and listen to their stories.

I have learned that the very things that make you stand out and maybe even make you feel a little like an outsider… those are probably the things in your life that will have the most impact on others and yourself.  If you are different, embrace it.

I have learned that sometimes horrible things happen to nice people.  Everyone will be faced with challenges from large to small.  What does the future have in store for us? If we knew that, the future wouldn’t be any fun.  It seems to me, though, the good things will always overrule the bad.

By far, the most important thing that I have learned is that even on the darkest days, when there is very little light and circumstances seem to be at their very worst, when you are tired and scared, there will be someone who will show you some good, some light, some hope.  You will get text messages from your friends and postcards in the mail. You will persevere. You will become a stronger person.  Your future will be bright.


CF WOD June 12

Strength: Barbell Complex of –
2 Deadlifts, 2 Power Cleans, 2 Front Squats, 1 Jerk

*have athletes warm-up and then they will get 4 attempts to do the complex
as heavy as possible without taking hands off the bar

WOD: 5 minutes after the last Jerk do –
800m Run
40 Abmat Sit-ups
800m Run


WoD 1: OTM for 10min: (odd) Hill Run + AMRAP Jump Rope, (even) Rest

WoD 2: 10-1-10 Yard Sales/Hip Thrusters


ninja

We’re building Ninjas. Fitness Ninjas. We train in the pre-dawn hours under cover of dark, sometimes. In parks and in urban areas… we’re there. Other times we might be training right in front of your eyes, as you’re running errands or working… we’re everywhere. Yesterday we worked all our Ninja skills, today we worked on our Ninja-like core strength, and tomorrow…  well, you’ll have to show up to find out?!? You may or may not see us. But rest assured we’re there. Ninjas.

How do Ninjas eat?

Ninjas keep fresh fruits, vegetables and lean meats on hand (cooking a lot at the beginning of the week helps to keep Ninjas healthy throughout the week).

You’ve heard that the best way to shop at the grocery store is to stay in the outer perimeter – veggies, fruits, meat and dairy. For the stuff you DO go down the aisles for, READ THE LABELS! Make sure you can pronounce everything in the ingredient list. Beware of the low fat and low carb claims, as a lot of that stuff is FILLED with preservatives and sugars. Ninjas know this.

Keep these 7 rules in mind when choosing your food. From one of the head Healthy Food Ninjas Michael Pollan, as featured on NPR:

1) Ninjas don’t eat anything their grand Ninjas wouldn’t recognize as food.

2) Ninjas don’t eat anything with more than five ingredients, or ingredients they can’t pronounce. Ninjas keep it simple. Ninjas keep it natural.

3) Ninjas stay out of the middle of the supermarket. They should shop the perimeter of the store where you find the fruits, vegetables, and meats. And can keep an eye on everyone in the middle of the supermarket.

4) Ninjas don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in Ninja honey, but avoid things that never go bad…like Twinkies. Ninjas avoid Twinkies like the plague, ’cause they only like real energy.

5) Ninjas know that it is not just what you eat, but how you eat. When Ninjas eat a meal, they stop eating before they are completely full. You, too, should be satisfied, not stuffed.

6) Ninjas enjoy meals with other Ninjas they love. They eat meals at the Ninja dinner table… that is what it’s for! Ninjas avoid eating meals in front of the TV. Mostly ’cause it makes ‘em lazy. And lazy Ninjas are out-of-work Ninjas.

7) Ninjas don’t have much cause for visiting a gas station, but if they did they would certainly never buy food where they buy gasoline.

 

Burpees: 31

Todays Workout:
WoD 1: OTM for 10min: (odd) Hill Run + AMRAP Jump Rope, (even) Rest
WoD 2: 10-1-10 Yard Sales/Hip Thrusters


CF Blog June 13

Strength Superset: Bench 5-5-5 w/ Weighted Pull-ups 5-5-5

Julie C.Julie C.

WOD: “Tabata”
Wall Balls (20/14)
Plank Hold
Ball Slams (30/20)
Barbell Hold (225/155) Deadlift up and hold for the 20 secs

Burpee Challenge Day 32

Don’t forget to register for the Jump ‘n Run 5k!!!  It’s just a few weeks away & takes place on June 29!!!!


CF WOD June 13

Strength Superset: Bench 5-5-5 w/ Weighted Pull-ups 5-5-5

WOD: “Tabata”
Wall Balls (20/14)
Plank Hold
Ball Slams (30/20)
Barbell Hold (225/155) Deadlift up and hold for the 20 secs


Random Notes - JUN

Michael Pollan and Ruth Reichl Hash out the Food Revolution

Why Eating Animals Makes Everything Easier

Polyface 101: Learn to Farm with Joel Salatin

Human Ancestors’ Diet Changed 3.5 Million Years Ago

the Art of Eating

MOUTH – Indie Food

Farmstand

Dunkin’ Donuts Bacon-Donut Breakfast Sandwich

Meet ‘Schmeat’: Lab-grown meat hits the grill this month

Belviq Hits Market: Diet Pills Then and Now

Sleep Tutorial

Vapur Eclipse Water Anti-Bottles

Kusa Grass Flip Flops

Rivieras is Tour du Monde – Airows

4K Ultra HD TV

This Guy Reinvented the Wheel … by Turning It Into a Cube

Tatsuo Horiuchi | the 73-year old Excel spreadsheet artist

10 Works of Street Art That Went Commercial

Worst Client Comments Turned Into Posters

Now It’s Time to Debate the Official List of the Best Written TV Series of All Time

10 of the World’s Most Unique Movie Theaters

The Town with a Subculture of Secret Tiny Doors

The chilling pictures of suitcases left in a New York insane asylum by patients who were locked away for the rest of their lives

How I Learned to Stop Comparing Myself to Others, and Love My Own Ideas

What the Internet is Doing to Our Brains

 

Burpees: 32

Todays Workout:
3 WoDs – 3 Rounds each:
One Minute Wall Jumps + One Minute Plank
One Minute Swing Leg Ab Things + One Minute Jumping Lunges
One Minute Dips + One Minute Tuck Jumps


CF Blog June 14

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

WOD: Partner WOD
3 Rounds
400m Med Ball Run (200m switch)
40 Push-ups (while partner static holds Med Ball straight out in front of
them)
40 Abmat Sit-ups with Ball Pass
20 10ft Chest pass with Ball

Burpee Challenge Day 33

 

Great article about CrossFitting during the summer months from CrossFit Journey.  Check it out!!

DOG DAYS OF SUMMER- TRAINING IN THE HEAT

Dog Days” (Latin: diēs caniculārēs) are the hottest, most sultry days of summer. 

Anyone who knows what the weather in the Northeast is like, can tell you that the summer’s can often been hot and humid. And if you’re a responsible athlete, you also know how important it is to take precaution when training under these circumstances.

The ability to adapt to heat/humidity varies. It’s said that you can adapt to heat to some degree after a period of 2 weeks. Heat and humidity play a significant role in your physical abilities, so don’t freak out if your performance isn’t what it normally is. The heat is a stressor on your body, and if you were to wear a HR monitor, you’d be able to see that your HR could elevate to 10 extra beats per minute.

So how do we adjust? Our body has it’s own internal coolant system and we “sweat”. This varies between individuals and is why some people will walk into the gym and immediately a pool of sweat will start forming beneath them. Others won’t be as phased by or reactive to the humidity. While there’s no magic prescription as to how best to address the soaring temperatures, one should learn how to BEST adjust to these changes.

It’s up to you to take the precautions necessary to ensure your safety while still kicking the snot out of your workouts!!

TIPS TO STAY SAFE:

  • Hydrate yourself throughout the day if you have an afternoon workout. A suggested amount would be to try to drink at least 20oz of water. The amount you drink varies from person to person. See the below link from the CF Forum for more tips
  • Don’t wait until your thirsty to hydrate! At this point, your body is already reaching a point of dehydration. So drink water during and after your workouts;
  • Wear light and breathable clothing. Or go the CrossFit way and train shirtless or in a sports bra 🙂
  • Bring a towel to the gym – just as a courtesy to the other athletes;
  • Hand care is important – this is prime time where you can tear your hands up pretty bad. Check my blog post on hand care  for tips to help from ripping; and most importantly
  • LISTEN TO YOUR BODY – if you feel lightheaded or ill, there’s no harm in stopping. Better to be safe than sorry!

CF WOD June 14

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

WOD: Partner WOD
3 Rounds
400m Med Ball Run (200m switch)
40 Push-ups (while partner static holds Med Ball straight out in front of
them)
40 Abmat Sit-ups with Ball Pass
20 10ft Chest pass with Ball


Grill Out

Salmon Burgers with Lemon Dill Yogurt Sauce

Salmon Burgers

Ingredients

  • 2 pounds of salmon
  • 3 tablespoons capers
  • 1 tbsp of course ground mustard
  • 2 tbsp almond meal
  • salt and pepper to taste

Remove the skin from your salmon and put the meat into a food processor.  Pulse a couple of times for 10 seconds – until the salmon is broken up, but not totally ground.  In a separate bowl, mix the salmon with the remaining ingredients, being careful not to overmix.  Form the mixture into 6 patties and refrigerate until ready to cook.

Heat 1 tablespoon of coconut oil in a frying pan over medium high heat.  Place the salmon patties in the pan and let cook for 4-5 minutes.  Flip and continue to cook another 4 minutes.  Remove from heat, top with a dollop of lemon dill yogurt sauce and enjoy on some bibb lettuce or a bun – whichever you prefer.

Lemon Dill Yogurt Sauce

Ingredients

  • 1 6-8 oz container of plain Greek yogurt
  • 1/2 of a lemon’s juice
  • 1/4 cup fresh dill
  • salt to taste

Mix all of the ingredients and refrigerate until ready to use.

Sweet Potato Kabobs

Ingredients

  • 2 sweet potatoes, peeled and cubed into 1 1/2 inch pieces
  • 3 tablespoons olive oil
  • Salt and pepper to taste
  • Wooden skewers

Heat your grill to medium heat.  Coat the sweet potato cubes in the olive oil and season with salt and pepper.  Skewer the potatoes onto the wooden skewers.  Place the skewers on the grill and cook for around 5-10 minutes per side.  Remove when the potatoes are tender in the middle.

 

Burpees: 33

Todays Workout:
No man (or woman) left-behind 5k jug Run @ the Met


6.15.13: Run which way?

woman-running-backwards-836261

 

6.15.13: AG Track @ 8a.m.

3 rounds
100m Forward, 100m Jog
100m Backwards, 100m Jog
200m Forward, 200m Jog
200m Backwards, 200m Jog
400m Forward, 400m Jog
400m Backwards, 400m Jog
(all resting jogs are forward)

Purpose: Running backwards provides several benefits. The biggest is that it will actually help you run faster when you go forward. It helps to increase your stamina but also strengthens your calves, quads, and shins for better muscular balance. Plus, if you can run hard for 400m backwards, just think how much easier that will feel next time you run a 400m forward in a WOD.

 

 


CF Blog June 15

WOD: “Nutts”LtAndrewNuttall_th
10 HSPU
15 Deadlifts (250/175)
25 Box Jumps (24/20)
50 Pull-ups
100 Wall Balls (20/14)
200 Double Unders
400m Run w/ Plate (45/25)

Burpee Challenge Day 34

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.


CF WOD June 15

WOD: “Nutts”
10 HSPU
15 Deadlifts (250/175)
25 Box Jumps (24/20)
50 Pull-ups
100 Wall Balls (20/14)
200 Double Unders
400m Run w/ Plate (45/25)


CF Blog June 16

WOD: 5 Roundsphoto (6)
400m Run
1 Rope Climb
10 T2B
15 KB Swings (1.5/1)
20 Ball Slams (30/20)

Burpee Challenge Day 35


CF WOD June 16

WOD: 5 Rounds
400m Run
1 Rope Climb
10 T2B
15 KB Swings (1.5/1)
20 Ball Slams (30/20)


Ab*Wheel


6.17.13: Suicides

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6.17.13: AG Track @ 6pm

WOD:
Suicide Sprints

– Workout will vary in movements and distance.

Purpose: to work on agility, speed, stamina and heart. Don’t forget your water!


CF Blog June 17

Strength: Back Squat 3-3-3-3-3

WOD: Every 2 minutes for 16 minutes perform –
3 Power Cleans
40 Double Unders

Burpee Challenge Day 36

Momma’s Quote of the Week:  “Expect problems and eat them for breakfast.”–Alfred A. Montapert 

EC and Carter competed in the PanAm Masters yesterday in Chicago.  EC brought home a Silver in his division with a total of 200kg, Carter brought home a Bronze with a total of 203kg – which is a new meet PR for him!!  Way to go, boys!!!!IMG_0756

Mark your calendars….

**Friday, June 21st Ultimate CrossFit will be hosting the Team RWB WOD
(Team Red, White, & Blue is an organization which aids and supports veterans when they return from combat). 

We’ll be running the WOD all day for our members as the regular class and are only opening the WOD up to non-members during the 6:30pm class.

*Donations will not be required but are appreciated and all proceeds will go to Team RWB http://teamrwb.org/

*Also, there will be  a social at Tyber Creek following the WOD and  all invited to attend.

**Save the Date!!! The Summer Party/Member Throwdown date is now known!!!
(Saturday, July 20th). We’ll be kicking off the day with the 2nd Annual
Internal Team Throwdown (photo from last year attached). The theme for the
Summer Bash is going to be a Low Country Boil. Slip n’ Slide, food, the
whole nine yards…more deets to come!


CF WOD June 17

Strength: Back Squat 3-3-3-3-3

WOD: Every 2 minutes for 16 minutes perform –
3 Power Cleans
40 Double Unders


We all love a good Kettlebell workout. Kettlebell workouts are a great way to build muscle strength and endurance. Check out this cool illustrated guide to 4 types of KB movements. Study up and be a KB-pro the next time they make a Bootcamp appearance!

The History of the Kettlebell

Kettlebells have been a staple in Russian exercise and physical culture since the 1700s. In fact, any old-time strongman or weightlifter in Russia was called a Girevik, or “kettlebell man.” The most famous Girevik was a bear of a man named Pyotr Kryloff. Called the “King of Kettlebells” Kryloff was a circus and strongman performer during the late 19th and early 20th centuries. According to Pavel Tsatsouline in his book Enter the Kettlebell, Kryloff  ”could cross himself in the Russian Orthodox manner with a 70-pound kettlebell, military press the same kettlebell with one arm 88 times, and juggle three of them at once!”

Russian strongmen weren’t the only ones who made use of the kettlebell. The Soviet army also incorporated kettlebells into their strength and conditioning programs. Every Soviet military unit had a gym called the “courage corner” where kettlebell snatches and swings were performed. The strength and conditioning that Soviet soldiers developed through the use of the kettlebell made them the envy of other countries. Lt. Gen. Giffard Martel, a commander in the British army during WWII, noted that “the rank and file of the Red Army was magnificent from a physical point of view. Much of the equipment we [British soldiers] carry on vehicles accompanying the infantry is carried on a man’s back in Russia.”

While American strongmen have trained with the kettlebell since the late 19th century, it wasn’t until fairly recently that they achieved mainstream use. Former Soviet fitness instructor Pavel Tsatsouline and his book Enter the Kettlebell has played an important role in bringing the kettlebell to the masses in the United States. Thanks to Pavel and others like him, the kettlebell has become a staple in gyms across America.

Benefits of Kettlebell Training

Kettlebell training is extremely dynamic. When you kettlebell train, you’re not only getting a strength training workout, but you’re also getting some high-intensity conditioning (great for increasing testosterone!). In addition to getting your muscles jacked and your heart pumping, kettlebell training also increases power and explosiveness, particularly in the hips. Consequently, many powerlifters are incorporating kettlebells into their training to help with the hip explosion necessary to properly perform and maximize the deadlift and the squat. Finally, kettlebell training increases flexibility and range of motion.

What makes the kettlebell especially useful is that it can impart all these benefits and work the whole body and yet is small enough for any man to store and use no matter if he’s living in a house, apartment, or dorm room (just watch out for your roommate’s head when you’re swinging it around!).

If you’re ready to harness your inner Russian strongman, read on. Below, Mr. Know Your Lifts showcases four basic exercises that you can perform with a kettlebell.

Sumo Deadlift

Sumo 500—1

The sumo deadlift is great for loosening up the old hip flexors as well as strengthening the quads and the abductor muscles. It’s also a good lift to master first as it lays the foundation for many other kettlebell lifts and swings.

Stand over your kettlebell with your feet slightly wider than shoulder-width apart. Have your feet turned out just a bit. Sit back as if you were going to sit in a chair or take a crap in the woods. Keep your heels firmly planted on the ground. No tippy toes. Pick up the kettlebell with both hands, making sure to keep your arms straight. Your shoulders shouldn’t be ahead of your knees. Keeping your back and arms straight, lift the kettlebell off the ground with your legs until you’re standing straight up. Do not bend your arms as you stand, and do not lift with your back. When you’re in the standing position, your body should form a straight line. Lower the kettlebell back to the ground. Repeat ten to twenty times.

Two-Arm Swing

Two Arm Swing 500—1

The two-arm swing is a staple of kettlebell training. It’s definitely a full-body exercise, but you’ll especially feel it in your hips, quads, and shoulders. It’s a great auxiliary exercise to increase the hip explosiveness necessary for the deadlift and squat.

Stand above your kettlebell with your feet shoulder-width apart and the bell between your heels. Lower your hips as if you were going to sit down in a chair and grab the kettlebell with both hands. Arms should be straight; shoulders behind knees; back straight.  Make sure your weight is on your heels — not your toes. Basically you’re doing the starting position of a sumo squat.

Pop your hips forward to get the kettlebell to swing out in front of you a bit. To give you an idea of the motion I’m talking about, you basically want to “hump” the air in front of you (credit goes to my high school football coach for this phraseology).

Let the kettlebell swing back behind your butt like you were snapping a football to a quarterback. When the bell is by your butt, explosively drive your hips forward (hump that air!) and swing the kettlebell up to about chest level. Keep your arms straight and relaxed during the swing up. When the kettlebell reaches chest-level, let your arms swing back down so that the kettlebell goes back to your butt. Drive your hips forward for another swing. Repeat. Make sure you keep your head up and back straight during your swings.

You can swing for time or for reps. Personally, I like sets of twenty.

Clean and Press

Clean Press 600—2

The clean and press is a full-body movement. You’re definitely going to be sore all over the next day after performing a few sets of these.

Straddle the kettlebell with your feet a little wider than shoulder-width apart and slightly pointed out. Squat down and grasp the kettlebell’s handle with one hand in an overhand grip. Position your shoulder over the kettlebell while keeping your back straight and looking forward (Fig. 1).

The following is done in one motion. Inhale and pull kettlebell up off the floor by bringing your hips forward. Once kettlebell is off the ground, vigourously pull it up with your shoulder, allowing your elbow to bend out to your side. Imagine you’re pulling the starter cord on a lawnmower. Keep the kettlebell as close to your body as you can (Fig. 2).

When the kettlebell reaches about chest level, rotate your elbow under the bell (Fig. 3). Catch the kettlebell on the outside of your arm; wrist is straight and knees are slightly bent. The bell will end up between your forearm and bicep (Fig. 4). This is called the “rack position.” Exhale. Some folks (like me) like to do a full-on front squat instead of slightly bending their knees. I prefer this method because it gives my quads a nice workout.

Inhale and explosively press the kettlebell off your arm and straight up to lockout over your head. Exhale when you reach lockout (Fig. 5).

Lower the kettlebell back to the rack position. Slowly lower the kettlebell to the ground between your legs while squatting down, keeping your back straight, and your head looking forward. Repeat.

Turkish Getup

Getup 600—2

The Turkish getup looks easy, but — holy smokes — it’s a killer exercise. It works your entire body — hips, legs, core, shoulders, forearms — and aids in stability and balance. I highly recommend you start off with a lighter kettlebell when you first start doing the Turkish getup. I could barely eek out 5 reps with a 26-pound kettlebell the first time I performed it.

Turkish Getup keys: keep the arm that’s holding the kettlebell straight and your eyes on the weight during the entire lift. Take it slow and be deliberate with your movements.

1. Hold the kettlebell in your right hand and fully extend your right arm above you so that you’re holding the kettlebell above your chest. Your shoulder should be tight in the socket. To achieve this, think about “packing” your shoulder/shoulder blade down and back. Your lat should be touching the ground (Fig. 1).

2. Bend your right leg at your knee so that your right heel is back near your butt. Keep your left leg straight. Place your left arm out to the side, with your palm face down on the ground. Keep your right arm fully extended above your head and your eyes on the kettlebell.

3. Begin to lift your right shoulder off the ground and come up and rest on your left elbow. Remember, keep the kettlebell above you. Right arm is still fully extended. Keep your chest up and out.

4. Transition from your left elbow to your left hand. Focus on keeping that right arm fully extended. Continue that good posture by keeping the chest up and out (Fig. 2).

5. Drive your hips upward and squeeze those glutes. You should now be in a bridge position with just your left hand and both feet on the ground. Your right arm is still fully extended and your eyes are on the weight.

6. Sweep your extended left leg back behind your body so that your left knee is on the ground. You should be in a lunging position. Torso should be erect. Keep that right arm extended! (Fig. 3).

7. Now just stand up. It’s the same movement as if you were rising from a lunge. Again, keep your right arm straight (Fig. 4).

Congratulations! You just completed one repetition of a Turkish Getup. Now it’s time to follow the steps above in reverse and return to the starting position on your back. Go for 5 to 10 reps. Switch sides and perform the lift on your left side.

SOURCE: The Art of Manliness – How to Perform 4 Kettlebell Exercises: An Illustrated Guide

 

Burpees: 36

Todays Workout:
Ab*Wheel


CF WOD June 18

Strength: Jerk 1-1-1-1-1

Welcome, Patrick and Matt!Welcome, Patrick and Matt!

WOD: 4 Rounds in Teams of 3, Each Team Member Completes:
250m Row
15 Wall Balls (20/14)
10 Burpees

*One person working at a time
*Team member must complete all reps before the team rotates
*Each team member will complete 4 rounds

Burpee Challenge Day 37

TeamRWBposter (1)


CF WOD June 18

Strength: Jerk 1-1-1-1-1

WOD: 4 Rounds in Teams of 3, Each Team Member Completes:
250m Row
15 Wall Balls (20/14)
10 Burpees

*One person working at a time
*Team member must complete all reps before the team rotates
*Each team member will complete 4 rounds


WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints
WoD2: 2 Rounds of 15 Wall Jumps, Stair Run, 15 Bar Rows


Compete

Compete with yourself.

One of the biggest mistakes I see among woker-outers is that they rarely track their progress.  It only takes a few seconds to write down what you did in a given session, but for some reason, most people don’t log their training sessions.  If you can’t remember what you’ve done, how can you determine if you’re making progress in the direction of your goals?

You can pick up a simple notebook and keep it in the glove compartment of you car so everyday after Bootcamp you can quickly and easily write down what and how well you did. There are also many fitness tracking apps out there you could use, if you’re all tech savy or simply use the basic notebook feature of your phone because you know you always have your phone! Then when you get home you can post your time/score to the comments section below and see how you compare to other Bootcampers!

There’s something wildly motivating about seeing improvements from week to week – even if they’re only represented by a few numbers on a sheet of paper.  If you find yourself needing a little extra push, then I’d suggest that you start tracking things a bit more closely so that you can head off that boredom before it sets in.  Plus, you might actually find that there’s a reason to celebrate progress instead of just loathing the trips to the park!

This is just one simple way to help you keep your strength and conditioning and Bootcamp sessions from hitting that rut, and there are surely many more.  What have you done to keep the monotony at bay and keep things interesting?

 

Burpees: 37

Todays Workout:
WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints
WoD2: 2 Rounds of 15 Wall Jumps, Stair Run, 15 Bar Rows


WOD:
10 minutes of :30 on/:30 off
Rest
5 minutes of AMDAP walking lunges
Rest
10 minutes of :30on/:30 off


6.19.13: Jump Through It

photo

6.19.13: The Pit @ 6am

WOD
3 Rounds:
25 Box Jumps
800m Run

Purpose: Learning to run on tired legs. The goal is to keep your pace on the runs nice and strong. The 800m forces both a bit of speed and a bit of endurance. Push through the times when you feel yourself slowing down.

Photo: This is the awesome crew that came out for suicides. Luckily we finished right before the rain started.


CF Blog June 19

Strength: Deadlift 1 RMphoto-11

WOD: AMRAP 15
5 C2B Pull-ups
10 Abmat Sit-ups
15 Air Squats

Burpee Challenge Day 38

 

In honor of a max deadlift day, here is a reposting of CrossFit Rockwall’s deadlift tips:

The Deadlift

Formerly called the health lift, the deadlift is simply the biomechanically sound approach by which we pick things up off the ground. When done correctly, it is an incredibly safe and effective training tool. Nothing is more functional than picking stuff up off the ground – and it can also be really fun! Watch the video for some essential deadlift instruction on a good set-up, then check out the tips below.Requirements for the deadlift:The bar starts resting on the ground. The movement ends when you are standing straight up with your shoulders slightly behind the bar.Here are a few tips to perfect your deadlift:

 Deadlift AnatomyThe set-up:

  • Your feet should be directly under your hips and toes may be pointed out slightly.
  • The bar should be over your mid-foot. You may need to have someone check this for you, since you can’t see your entire foot – only the part in front of your ankle.
  • Your grip should be outside your hips so your arms do not interfere with your legs at any point during the lift. Your arms should stay straight throughout the lift.
  • A double-overhand grip is preferred, but at max loads a mixed grip is acceptable.
  • Your shins should be touching the bar.
  • Your chest should be up – as high as you can get it.
  • Your back should be tight and in good lumbar and thoracic extension (this is the natural curvature of your spine).
  • When you set up like this, your shoulders will be slightly ahead of the bar, so that your scapula is directly over the bar. The scapula is what transfers the load from your arms to the rest of your body.
  • Mark Rippetoe on deadlift set-up: [wmv][mov]

After you get an awesome set up, you are ready for the pull:

  • Keep the bar close to your body as you pull. You should literally be dragging it up your legs (wear pants, or tall socks!).
  • Your torso angle should remain constant until the bar reaches your knees. This means that your shoulders and hips rise at the same rate until the bar is at your knees. If your hips come up first or your chest comes up first, you violate this rule.
  • The bar should travel in a perfectly vertical path perpendicular from the ground to the top of your pull.

 

And one last thing – breathing and tension:

  • On max effort pulls, it is important that your torso is rigid to support your spine. The best way to do this is to take a big breath (referred to as the valsalva maneuver) before the lift. Filling your lungs to capacity with air exerts pressure in your torso, which keeps your spine rigid and in alignment. So, take a big breath before you pull a heavy deadlift, and hold it until you return the bar to the ground.

CF WOD June 19

Strength: Deadlift 1 RM

WOD: AMRAP 15
5 C2B Pull-ups
10 Abmat Sit-ups
15 Air Squats


Working Out

We all know the basic reason that people start a diet and exercise program. The number one reason people change their life style is to lose weight. But there are plenty of other benefits from working out that don’t have anything to do with the numbers on a scale or how your clothes fit.

Here are seven other benefits of working out:

1) Exercise improves your mood – Exercise stimulates chemicals in the brain which may leave you feeling happier and more relaxed.

2) Exercise combats chronic diseases – Exercise can help you manage high blood pressure and cholesterol levels.

3) Exercise helps you manage your weight – This one is pretty self explanatory…the more calories you burn, the easier it is to manage your weight

4) Exercise strengthens your heart and lungs – Exercise helps your cardiovascular system work more efficiently.

5) Exercise promotes better sleep – A boost in activity can provide a better night sleep….especially if you wake up at 5am!

6) Exercise can put the spark back into your sex life – Exercise improves circulation, which can lead to more satisfying sex!

7) Exercise can be fun – Whether it be rolling around in the park or hiking with your kids, exercise can be a fun group or family activity.

Anyone would agree that all of these are great benefits of working out. And most of them are pretty easy to believe. But how does exercising actually make you happier?

There are two hormones in the body that, with exercise, affect a person’s mood. Cortisol is a hormone the body produces when anxious, stressed, angry or afraid. Working out burns cortisol and, in turn, our mood increases. The second hormones are endorphins. Exercise stimulates the pituitary gland to release endorphins. These endorphins then attach themselves to receptors that normally send pain-signaling molecules to other parts of the brain.

So not only will bootcamp help you physically improve. It will make you happy too!

 

Burpees: 38

Todays Workout:
Run – 10 minutes of :30 on/:30 off
Rest
5 minutes of AMDAP walking lunges
Rest
Run – 10 minutes of :30on/:30 off


CBaadHSPUHow long have you been doing CrossFit?
I started CrossFit in January of 2011 with a couple of friends at foundations class with none other than Mr. Carter Lewis. Recently asked by Carter to help coach Ultimate CrossFit Bootcamp, I’m excited about the next step in my fitness journey.

What is your athletic background and what did you do to stay fit before CrossFit?
Born and raised in Kalamazoo, Michigan, I grew up playing soccer and basketball, running track and competing in gymnastics. In high school I focused on my high school and AAU basketball teams and track, where I ran the 400m, 800m, 1600m relay and 3200m relay. I loved cross-training with the football team all summer for two-a-days, which, in hindsight, gave me my first “unofficial” taste of CrossFit  – complete with box jumps and sled pulls (although we pulled the 100 pound sled through sand, which was quite entertaining for everyone when it was my turn as I barely weighed 100 pounds myself at the time). Winning the gold medal with my 3200m relay team at the Junior Olympics was the peak of my track career, which ended with injury at the end of my Junior year. During college I worked 35-40 hours a week while taking a full load of classes each semester, so fitness took a back seat. Wish I’d known then what a stress relief a heavy workout could be! After college, I mostly ran and did fitness classes until I became bored, then found other fitness classes to take.

What class/time of day are people likely to find you?
I try to make the 7:00 a.m. class as often as possible, especially in the summer heat. Now that I’ve begun coaching bootcamp, I’ve been hitting up some afternoon classes to get in the WODs.

What is your favorite WOD/lift?
Annie: there’s just nothing like cranking out 150 double-unders and 150 sit-ups in under 6 minutes. In terms of lifting, I’ve worked very hard in (too many to count) O-lifting classes with Mie to improve my form on the snatch, which went from being my least favorite to one of my fave lifts. I also enjoy deadlifts, jerks, and strangely enough, the Turkish get-ups.

If you could perfect any skill or movement, which would it be?
I would really like to (read: need to) improve my cleans and get a muscle-up.

What do you do outside of the gym?
I work at Bank of America in International Marketing where I manage North and Latin America marketing efforts for the treasury sales team. I am a huge animal lover and volunteer with the Southeast German Shepherd Rescue as an adoption coordinator, fostering dogs when possible. I spend quite a bit of time with my fur baby, Casey, who is the sweetest husky/shepherd mix you’ll ever meet. I also love to travel and have found that I have a bit of skill with paleo baking since I’ve adopted the paleo lifestyle.

What keeps you coming back to UCF?
Full disclosure: when I started my CrossFit journey at UCF, I purchased the 10 class pass. After four classes I distinctly remember thinking “these people are crazy – there is no way I’m going to keep doing this long term.” After four more classes I was completely hooked and haven’t once looked back. From the top-notch trainers to the athletes in each class who encourage everyone from the first finisher to the last, UCF is the best of the best. I’ve formed wonderful friendships with people at the gym that I would not have meet otherwise. And now I’m very excited to pay it forward by helping others work toward their fitness goals at Ultimate CrossFit Bootcamp.


CF Blog June 20

Strength: Bench 1 RM1020890_10101138677188659_1460654388_o

WOD: 21-15-9
400m Run
KB Swings (1.5/1)
DB Push Press (45/30)
Ring Rows

Burpee Challenge Day 39

**Remember tomorrow, June 21st Ultimate CrossFit will be hosting the Team RWB WOD
(Team Red, White, & Blue is an organization which aids and supports veterans when they return from combat). 

We’ll be running the WOD all day for our members as the regular class and are only opening the WOD up to non-members during the 6:30pm class.

*Donations will not be required but are appreciated and all proceeds will go to Team RWB http://teamrwb.org/

*Also, there will be  a social at Tyber Creek following the WOD and  all invited to attend.

– See more at: https://dustinhorton.com/gatsby-wp/2013/06/16/cf-blog-june-17.html#sthash.PDwve3ZJ.dpuf

 

 


CF WOD June 20

Strength: Bench 1 RM

WOD: 21-15-9
400m Run
KB Swings (1.5/1)
DB Push Press (45/30)
Ring Rows


Random Notes - JUN

How I Survived A Week Without Food

Breeding the Nutrition Out of Our Food

Whey Too Much: Greek Yogurt’s Dark Side

The Ten Weirdest Food Trucks In The World

Landhaus’ Bacon Sticks

Cronut Mania Spawns Imitators and a Trademark Rush

The 11 Grossest Fast-Food Abominations in the World

The New Potato

Smitten Kitchen

Lomography Konstruktor is the World’s First Build-It-Yourself 35mm SLR

Middle Finger Paperclips, For Those Who Hate Paperwork

Travel Hoodiepillow

Experience: I’ve worn the same outfit as my husband for 35 years

85-Day NFL Warning: The Fat-Guy Scamper

Do Legos need anger management? Figurines grumpier than ever, study says

First Look Inside Evanston’s Net Zero Walgreens

Smart Billboards That Lend A Hand And Interact With Passerby’s

Skeuomorphism’s Death Has Been Greatly Exaggerate

20 Awesome Street Art-Inspired Book Covers

The Wolf of Wall Street

300 Rise of an Empire

Pink Floyd Heads to Spotify

Unlocking The TruthMusic Videos

 

Burpees: 39

Todays Workout:
BC “Cindy”
AMRAP 20
5 Push Ups + 10 Sit Ups + 15 Squats
(+ 1 Hill Run every 5 Rounds)


CF Blog June 21

daniel-th.jpgWith heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel

WOD: “TEAM RWB Partner Daniel WOD”
50 Pull-ups (split up any way btwn partners)
400 meter med ball run (one med ball switch as needed)
21 Thrusters (both partners complete 21 thrusters)
800 meter med ball run (one med ball switch as needed)
21 Thrusters (both partners complete 21 thrusters)
400 meter med ball run (one med ball switch as needed)
50 Pull-ups (split up any way btwn partners)

Burpee Challenge Day 40

Reminder we will be running the RWB WOD all day for our members as the regular class and are only opening the WOD up to non-members during the 6:30pm class.

*Donations will not be required but are appreciated and all proceeds will go to Team RWB http://teamrwb.org/

*Also, there will be  a social at Tyber Creek following the WOD and  all invited to attend.

***Announcement***

This weekend, the guys at Carolina BodyMetrics will begin offering body composition tests in their mobile Bod Pod unit. Using air displacement technology, the Bod Pod will precisely measure your weight, lean muscle mass and body fat percentage and provide benchmarks that you can use to measure your progress in the gym. The Bod Pod process is quick and painless—the process will take about 10 minutes (and you will only need to spend about two minutes in the actual unit). 

Slots will be available for testing around our class schedule on Friday, Saturday and Sunday. To ensure the most accurate results, women should plan to wear a swimsuit and/or a sports bra and tight fitting shorts or tights, while men should wear tight fitting compression shorts. There is a private changing area in the back of the Bod Pod unit if you want to schedule a test before or after a WOD. A single analysis will cost $45 or you can sign up for a bulk packages that will allow you to measure changes in your body composition over time (a 3 test packages will be available for $105 and a 5 test packages will cost $125).

To schedule a slot for testing, please email Neil at Neil@ultimatecrossfit.com

 

LOGO-HOPE

CrossFit for Hope:Charlotte Edition

Join CrossFit enthusiasts around the world on July 13th for CrossFit for Hope benefitting St. Jude’s!

What IS CrossFit?
“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope

“Hope”

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

***Men’s scaled weight 55#, Women’s scaled 35#.

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Heat times: EVENT IS CAPPED AT 300 PARTICIPANTS.
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40
An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time.
We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.

GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. ModPaleo will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE July 2nd. Those that order prior to July 2nd, can pick up their shirts on the day of the event. If you miss the July 2nd deadline, you can still purchase shirts on the day of the event for $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL BRIAN at frontdesk@premierhealthandrehab.com

Registration Options:
1. Register here online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 11th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Brian with proof of your fundraising amount, and he’ll put you into a heat. frontdesk@premierhealthandrehab.com


CF WOD June 21

WOD: “TEAM RWB Partner Daniel WOD”
50 Pull-ups (split up any way btwn partners)
400 meter med ball run (one med ball switch as needed)
21 Thrusters (both partners complete 21 thrusters)
800 meter med ball run (one med ball switch as needed)
21 Thrusters (both partners complete 21 thrusters)
400 meter med ball run (one med ball switch as needed)
50 Pull-ups (split up any way btwn partners)


AM

Homemade Almond Milk

What You Need – makes about 2 cups

Ingredients
1 cup raw almonds, preferably organic
2 cups water, plus more for soaking
Sweeteners like honey, sugar, agave syrup, or maple syrup, to taste, optional

Equipment
Bowls
Strainer
Measuring cup
Blender or food processor
Fine-mesh nut bag or cheese cloth

Instructions

  1. Soak the almonds overnight or up to 2 days. Place the almonds in a bowl and cover with about an inch of water. They will plump as they absorb water. Let stand, uncovered, overnight or up to 2 days. The longer the almonds soak, the creamier the almond milk.
  2. Drain and rinse the almonds. Drain the almonds from their soaking water and rinse them thoroughly under cool running water. At this point, the almonds should feel a little squishy if you pinch them.
  3. Combine the almonds and water in a blender. Place the almonds in the blender and cover with 2 cups of water.
  4. Blend at the highest speed for 2 minutes. Pulse the blender a few times to break up the almonds, then blend continuously for two minutes. The almonds should be broken down into a very fine meal and the water should be white and opaque. (If using a food processor, process for 4 minutes total, pausing to scrape down the sides halfway through.)
  5. Strain the almonds. Line the strainer with either the opened nut bag or cheese cloth, and place over a measuring cup. Pour the almond mixture into the strainer.
  6. Press all the almond milk from the almond meal. Gather the nut bag or cheese cloth around the almond meal and twist close. Squeeze and press with clean hands to extract as much almond milk as possible. You should get about 2 cups. (See Recipe Note for what to do with the leftover almond meal.)
  7. Sweeten to taste. Taste the almond milk, and if a sweeter drink is desired, add sweetener to taste.
  8. Refrigerate almond milk. Store the almond milk in sealed containers in the fridge for up to two days.

Recipe Notes

  • Using the Leftover Almond Meal: The leftover almond meal can be added to oatmeal, smoothies, and muffins as it is. You can also spread it out on a baking sheet and bake it in a low oven until completely dry (2-3 hours). Dry almond meal can be kept frozen for several months and used in baked goods.

 

Burpees: 40

Todays Workout:
AMRAP 30
25 KB Swings + 1000m Run (400m Forward + 200m Backward)


6.22.13: Hill Yes!

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6.22.13: AG Track @ 8am

WOD
4x 200m
– 200m Jog/Walk
4x Long Hill
– Rest is slow jog back down
4x 400m Run
– 200m Jog/Walk

Notes: we’re going to start on the track with some short distance speed. This will help get those legs turning. Then we’ll take to the long hill near the track so you can take the momentum of the 200 to the hill. That will help speed you up on the hill run. Then despite having tired legs, you’ll go back to the track where you’ll run some 400’s. The flat ground of the 400’s will be a welcome change and will help put up some decent times. Remember to pace and run strong throughout the entire workout. No need to leave it all out on the 200’s and have an empty tank for the hills and 400’s.

Photo: Jordan Hasay began her professional career Thursday and put up a 2nd place finish in the US 10k. This girl shows us just how far heart can take us.


CF Blog June 22

WOD:

Welcome Kevin!  Our newest Foundations Grad!Welcome Kevin! Our newest Foundations Grad!

800m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
800m Run

Burpee Challenge Day 41

 

***Announcement***

This weekend, the guys at Carolina BodyMetrics will begin offering body composition tests in their mobile Bod Pod unit. Using air displacement technology, the Bod Pod will precisely measure your weight, lean muscle mass and body fat percentage and provide benchmarks that you can use to measure your progress in the gym. The Bod Pod process is quick and painless—the process will take about 10 minutes (and you will only need to spend about two minutes in the actual unit). 

Slots will be available for testing around our class schedule on Friday, Saturday and Sunday. To ensure the most accurate results, women should plan to wear a swimsuit and/or a sports bra and tight fitting shorts or tights, while men should wear tight fitting compression shorts. There is a private changing area in the back of the Bod Pod unit if you want to schedule a test before or after a WOD. A single analysis will cost $45 or you can sign up for a bulk packages that will allow you to measure changes in your body composition over time (a 3 test packages will be available for $105 and a 5 test packages will cost $125).

To schedule a slot for testing, please email Neil at Neil@ultimatecrossfit.com

 

LOGO-HOPE

CrossFit for Hope:Charlotte Edition

Join CrossFit enthusiasts around the world on July 13th for CrossFit for Hope benefitting St. Jude’s!

What IS CrossFit?
“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope

“Hope”

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

***Men’s scaled weight 55#, Women’s scaled 35#.

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Heat times: EVENT IS CAPPED AT 300 PARTICIPANTS.
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40
An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time.
We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.

GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. ModPaleo will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE July 2nd. Those that order prior to July 2nd, can pick up their shirts on the day of the event. If you miss the July 2nd deadline, you can still purchase shirts on the day of the event for $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL BRIAN at frontdesk@premierhealthandrehab.com

Registration Options:
1. Register here online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 11th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Brian with proof of your fundraising amount, and he’ll put you into a heat. frontdesk@premierhealthandrehab.com

– See more at: https://dustinhorton.com/gatsby-wp/2013/06/20/cf-blog-june-21.html#sthash.5072Z2w6.dpuf


CF WOD June 22

WOD:
800m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 Toes 2 Bar
15 Ball Slams
20 Abmat Sit-ups
25 Walking Lunges
800m Run


CF Blog June 23

WOD: 2 Roundsphoto
Max Reps in 2 min of –
Calorie Row
Double Unders
Burpees
Wall Balls
Rest

Burpee Challenge Day 42

 

Good Luck to Cagney, Theresa, Eric F., and Mike K. who are competing in the Capital City Clash team competition in Raleigh today!!  Go get ’em!!  *WODs kick off at 9am for anyone who’d like to cheer these peeps on!!


CF WOD June 23

WOD: 2 Rounds
Max Reps in 2 min of –
Calorie Row
Double Unders
Burpees
Wall Balls
Rest


Partners w/ Med Balls… 800m Med Ball Run, 50 Front Squats, 50 Overhead Squats, 100 Partner Sit Ups, 100 Partner Russian Twists, 800m Med Ball Run


6.24.13: Mile High Climb

alan-webb

6.24.13: AG Track @ 6pm

WOD:
100m (100m walk for rest on each)
200m
300m
400m
400m
300m
200m
100m
– Rest 5 Minutes
1 Mile

Purpose: to work on speed. And then to take the speed and use it as momentum to help you run a hard and strong mile.

Photo: how you’re going to feel once you’re done.


CF Blog June 24

382491_10101523801316867_154684747_nCapital City Clash competitors

Strength: OHS 1RM

WOD: “NATE”

AMRAP 20 min
2 Muscle Ups
4 HSPU
8 KB Swings (2/1.5)

Burpee Challenge Day 43

Momma’s Quote of the Week:  “Challenges make you discover things about yourself that you never really knew.”—Cicely Tyson (who won the 2013 Tony Award for Best Performance by an Actress in a Leading Role in a Play at the age of 79!)

SOC-Nate-Hardy-th.jpg

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

Congrats to Cagney and T for taking home 2nd place in the Capital City Clash yesterday!!!  Way to represent, ladies!!

Paying it Forward for Connor

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

-Kim Smith


CF WOD June 24

Strength: OHS 1RM

WOD: “NATE”

AMRAP 20 min
2 Muscle Ups
4 HSPU
8 KB Swings (2/1.5)


RunWhat do you think about while you run? More importantly, what SHOULD you be thinking about while you run. Check out this article… 5 Running Mistakes you didn’t know you make. Hm. See anything familiar or that anyone’s ever accused you of?

1. Asymmetrical Running Pattern.
2. Inward Knee Collapse and Weak Hips.
3. Running on your fore-foot when you’re really a rear-foot runner (and vice-versa)
4. Over-striding or Over-swinging.
5. Being unaware of your foot type.

 

Burpees: 42

Todays Workout:
Partners w/ Med Balls… 800m Med Ball Run, 50 Front Squats, 50 Overhead Squats, 100 Partner Sit Ups, 100 Partner Russian Twists, 800m Med Ball Run


CF Blog June 25

Strength: RDL 5-5-5photo (4)

WOD:
21-15-9
DB Thrusters (45/30)
Burpee Box Jumps
Abmat Sit-ups

Cash Out:
Max Effort 500m Row

Burpee Challenge Day 44

Have you checked out the new Ultimate CrossFit App?  Download it today and let us know what you think!!

Make sure you check out Omega Sports on Park Rd. this weekend – they’re having a CrossFit appreciation weekend!!

 


CF WOD June 25

Strength: RDL 5-5-5

WOD:
21-15-9
DB Thrusters (45/30)
Burpee Box Jumps
Abmat Sit-ups

Cash Out:
Max Effort 500m Row


EatsWe approach “diet” as the way you eat. Nutrition isn’t a class in school or a phase, fad or buzzword. We have one goal – eating well. And eating what’s going to best fuel some hard workouts and a healthier lifestyle.

We want you to be healthier, fitter and happier. A big part of that is how you eat. What you put in your body has a lot to do with your general health and how you feel. It’s been well-documented. This article starts out with a bit of a dramatic tone, but I think has some great info about how nutrition affects your mood.

 

Burpees: 43

Todays Workout:
Run 1600m, Rest 3 minutes, Run 1200m, Rest 2 minutes, Run 800m, Rest 1 minute, Run 400m


6.26.13: Endurance Tabata Style

tabata

6.26.13: The Pit @ 6am
Tabata Burpees
Tabata Double Unders
Tabata Rowing (Calories)
Tabata Airdyne (Calories)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Rest 1 minute between exercises. Tabata score is the total reps performed in all of the intervals.

Purpose: to push ourselves, our conditioning, and our endurance in ways other than running.  Your body and lungs will thank you and shout obscenities all at the same time.


CF Blog June 26

Strength: Weighted Pull-up 3RM

That WOD was Phil-tasticThat WOD was Phil-tastic

WOD: 4Rounds
400M Run
30 Double Unders
15 Pull-ups
15 Wall Balls (20/14)
1 Rope Climb

Burpee Challenge Day 45

Lots on the agenda – so mark your calendars!!!

**This weekend, June 29 is the Jump and Run!  Get Registered or come out and support a great cause and cheer on your peeps!!

**CrossFit for Hope:Charlotte Edition – July 13th for CrossFit for Hope benefitting St. Jude’s!

** July 20th – UCF Summer Bash/Member Throwdown

**August 3 – 31Heroes WOD at Ultimate CrossFit

 

If you are participating in the Burpee Challenge to Benefit the Mosaic School, check out this blog post by Nancy to get a glimpse of the cause you are contributing to:

Lessons from a remarkable teenager & his mother

I just read a book called “The Spark” by Kristine Barnett and was amazed at what the power of allowing children to follow their interests can do.

Jacob Barnett is autistic and at 3 his parents were told by his special education teacher that he only needed to learn life skills and would never read or talk. His mom pulled him out of his special ed school at that time and took his education into her own hands – choosing to only focus on what he COULD do instead of what he couldn’t. She followed his lead and immersed him in his interests, starting with astronomy.

This linked video is of him today speaking at a TEDx event. Jacob is 14 and currently working on his masters degree and on his way to a PhD in quantum physics. He has developed completely unique mathematical theories and says this is due to the fact that he, like Einstein and Newton, “stopped learning and started thinking & creating.”

Some quotes from his TEDx Talk:

  • “I hope I have now convinced you to stop learning. Most of the time the greatest advances come when you stop the book learning. You have to stop thinking about how to make your teachers or colleagues perfectly happy.”
  • “For the next 24 hours don’t learning anything…I’d like you to go into some field, you all have some passion and you all know what that is…I want you think about that field instead of learning about that field. Instead of being a student of that field, be the field. I want you to think about that field and who knows, maybe you can create something.” 

He also discusses how because of the plague, Newton had to stop school and learning for 2 years…and he created science in that time. 

I think a lot about what all the “book learning” is doing to children in schools. In my experienced, I observed students convinced that simply knowing (or memorizing) facts make a person smart. In addition many children are dedicating most of their thinking to try to figure out how to please their teachers, parents, and peer group. What if they had time and space to think about other things? What could happen then? In addition, what happens to adults who are in a profession but never have time to think about what they do? Jacob Barnett’s message in his TEDx talk is powerful. I believe he is asking people to start dedicating their minds to loving what they do rather than simply obtaining facts about what they do.  

Also, I am inspired about how a shift in focus from “What is my child not doing?” to “What can my child do well?” can change the life of a child. Jacob’s mother believes that when a child is allowed pursue their interests, all the other skills will come along as well. I believe this as well – along with many other educational reformers. 

The dominant way of thinking about educating children is to find out what they are not doing well and then make the child spend more time on that skill via tutoring or some other intervention service. In many cases, there is much pain from this method on the part of child who feels like a failure, parents who have to live with an unhappy child, and the interventionist who feels like they haven’t proved their worth by making the child master the skill. 

Jacob’s Barnett’s mother threw this method out of her son’s life and within months of removing her son from his life skills class, saw him regain the ability to speak. 

Why do I believe the world needs to embrace this approach? I don’t believe the other way produces happy, confident adults. If we continue to add more maladjusted, anxiety-ridden, or depressed adults into the world, we will continue to see violence among humans. Those who believe in themselves have space in their hearts to believe in others. 


CF WOD June 26

Strength: Weighted Pull-up 3RM

WOD: 4Rounds
400M Run
30 Double Unders
15 Pull-ups
15 Wall Balls (20/14)
1 Rope Climb


plateauYou’ve started exercising and eating better and you’re right on the edge of greatness. You weigh less, people notice, and—more importantly—you feel healthier and more confident than you have in ages. Then the plateau arrives, and your progress grinds to a screeching halt.

The final stretch is always the hardest. After losing most of your excess fat and gaining strength, progress naturally slows. Plateaus occur because a fair amount of exercise and a relatively healthy diet can get us to a respectable level of fitness, but you can’t get beyond that point if you don’t start working harder. When you lead a busy life, spending more time at the gym and managing your nutrition can seem impossible because you just don’t have the time to step it up. That’s why fitness plateaus feel more like brick walls you’ll never break through. Without the necessary time and motivation, it seems like you need to settle for the progress you’ve made or just give up altogether. Luckily, this isn’t the end. Healthy diets don’t require constant management and calorie counting. A more challenging workout will take more effort, but it doesn’t have to take much more time. With a simple approach, you can break right through that brick wall and get into great shape.

Upgrade your workouts and choose the right weights for you. The right weights make a big difference when attempting to overcome an exercise plateau. You need to choose a load that will challenge you each workout to improve in the long run. Too little will make your workout too easy and keep you from getting stronger. If you’re feeling really good, don’t be afraid to go heavier as long as you are being safe – just be realistic with your choices and your strength will increase.

Stay active on your days off.  This doesn’t necessarily mean going for a 5-mile run. It could be a walk in the park with a loved one, a game of basketball, a quiet bike ride or a random game of Dance Dance Revolution. No matter what you do, make sure that it’s something that you enjoy doing. Just 30 minutes of activity four days a week adds up to two hours—definitely enough to burn some serious calories without wearing you down and hurting your recovery.

Get in some extra stretching, mobility and/or flexibility work. Have a foam roller or a tennis ball, get it out and get on it for 5 good minutes each day after Bootcamp to roll out any sore muscles. Just 5-minutes can pay dividends. Even if you’re glued to a desk all day, you can do some simple stretching exercises to stretch your arms, legs, neck and torso – without being that crazy, weird person in the office. If you want to take it all a step further, look into joining a yoga class, pilates, or check out our good friends at Moga.

Working out is a key part of your overall success, and in order to maximize your results you need to make sure that your nutrition is locked in as well. Exercise only burns calories, but if you’re taking in too many it’s a waste of your time and you’ll never overcome a plateau.

The simplest thing you can do—and the one that will yield the biggest return on your investment—is track what you’re eating. You may of done this in the past and when it comes to overcoming a plateau, tracking yourself a little more closely can help. You have tons of tools at your disposal to help you out.

The easiest method is to use an old fashioned notebook, making it easily accessible to you at a moments notice. Every time you eat something, just write it down for the day. If you’re more of a technophile, websites such as MyFitnessPal and Lose It provide free browser software and phone apps that you can use to make tracking your food easy as pie. For the more visually-inclined, try Evernote Food, snapping pictures of your meals is a simple way to keep an eye on your intake in less than five seconds.

Focus on whole, minimally processed foods that you like/love. In order to give yourself the best chance of success, focus on eating only minimally processed foods. Are these foods magical? No – a calorie is a calorie regardless of the source, but processed foods (e.g. donuts, cakes, sodas) have more calories per serving than fruits and vegetables and are more likely to cause you to overeat. Occasional indulgences won’t hurt, but too much processed food can negatively impact your progress.By not only focusing on whole foods, but making sure that you actually love (or at least enjoy the taste of) them can help make the transition easier to stick to. Getting the fat off is only half the battle – keeping it off is where the war is won.

Do what suits you best. If you’ve perused the internet or bookstore shelves for any length of time, you know that there are several different perspectives on what’s necessary to lose the fat once and for all, and with all the choices out there it’s easy to overload your brain with too much information. Here’s the only take-away nugget of knowledge that you’ll need to succeed: you’re the captain of your ship. The best diet is the one that you’re able to stick to in the long run, so you should incorporate any strategies that increase your compliance and make you feel empowered to continue making consistent positive changes.

 

Burpees: 45

Todays Workout:
*June Benchmark*
“The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Tuck Jumps and Burpees


CF Blog June 27

Strength: Power Clean 3RMphoto (5)

AMRAP 12
5 Hang Power Clean (135/95)
10 Jumping Slam Balls (30/20)
5 Dynamic Push-ups
10 Calorie Row

POST WOD: Trainer Led Group Stretch

Burpee Challenge Day 46

 

Let’s talk a little bit about goal setting.  

Do you have a specific goal in mind- something that you’d like to achieve within the next year?  Muscle-up? Sub-3 min Fran? 600lb deadlift?  You may have spent plenty of time visualizing this particular goal, but have you decided yet how you’re going to go about achieving it?

Goals are fantastic, but simply wanting something will not make it happen.  So here are just a few steps that you can take to make sure your goals come to fruition:

  • Once you have decided on a goal, write it down.  Along with the goal, write down why this goal is important to you and what it would mean for you to achieve it.
  • Have a game-plan – what can you do to bring this goal within your grasp?  Do you need to spend more time in open gym working on strength or honing gymnastic skills, or would you benefit from an Endurance class or two?
  • Commit to it – we all know that without commitment, New Year’s Resolutions quickly fall by the wayside.  The same is true when you set goals for yourself – don’t put them off until tomorrow, commit today!
  • Lastly, get others involved to both hold you accountable and encourage you along the way – family, friends, trainers.  This support group can make all the difference in the world.  Having a friend meet you for a gym date ensures that you make it into the gym, even on those days when your bed sheets are far more inviting (what’s more, your friends can give you a well-earned pat on the back when you hit benchmarks along the way).  Also talk to your trainers about your goals – they can provide you with some tools and advice to set you well on your way 🙂

Also keep in mind, goals do not always have to be long-term in nature.  You can set weekly and daily goals for yourself as well…This week I will make it to Olympic lifting class so I can begin to improve my clean…Today I will make sure to drink one more glass of water and one less can of soda…

And I always encourage peeps to set goals for themselves each time they approach a WOD.  Wherever you are in your level of fitness, set a WOD goal.  Ask what competitive times are for the WOD and give yourself a time to shoot for, try a lower resistance band, or go for that first RX!!!

It’s all within your reach.

What are your goals?


CF WOD June 27

Strength: Power Clean 3RM

AMRAP 12
5 Hang Power Clean (135/95)
10 Jumping Slam Balls (30/20)
5 Dynamic Push-ups
10 Calorie Row

POST WOD: Trainer Led Group Stretch


Random Notes - JUN

Charlotte Neighborhood Walking Food Tours

51 Paleo Snacks Anyone Can Love 

How the Processed Food Industry Undermines Healthy Food Culture

The Obesity Era

How Junk Food Can End Obesity

How We Feel Can Change How We Taste Fat

8 Foods We Eat In The U.S. That Are Banned In Other Countries

BuyingPoultry.com – Good food. Good farmers.

Give Your Calories

EatWith

Delicatessen with Love

Mind-Boggling 3D Drawings on Flat Sheets of Paper

Reverse graffiti is an innovative new art-form

Minimalist Poster of Blank Cassette Labels

This Jacket Lets You Control Your Body Temperature

Growler City Bicycle

The History of Bourbon

Drink Beer for Big Ideas, Coffee to Get Them Done

Smoking Alcohol: Can You Inhale Calories?

The Gift of Doubt

The Story Behind Monoply Pieces

CNN Original Series: Crimes of the Century

Jobs – Trailer

Arctic Monkeys – Do I Wanna Know?

Beach House – Wishes

 

Burpees: 46

Todays Workout:
AMRAP 25min
400m Run + Alternating 25 Sit-ups/Max Plank


FIELD DAY: Soccer


CF Blog June 28

Speed:photo (6)
2x20m Sprints
2x30m Sprints
5x10m Flying Starts

*flying start – take 10m to accelerate, you should be full speed by the
time you hit your start. So, 10m to accelerate to full speed then 10m
sprint totaling 20m in all.

WOD: “Bill” (from 9/18/10)
6 Rounds
27 Pushpress (45#)
19 Pullups
38 Squats

This workout today is dedicated to Jordan’s Dad. William (Bill) Stuart Harris was born June 27th, 1938 and passed away May 29th, 2009 from his battle with lung cancer and pulmonary fibrosis.  We did this work out a couple of years ago in memory of Bill… We decided to bring it back and do it again.  This time, Jordan’s brother’s gym, CrossFit Delray Beach, will also be doing the WOD.  So, post your times to the comments section today, let CrossFit Delray Beach see how we did.

Burpee Challenge Day 47

 


CF WOD June 28

Speed:
2x20m Sprints
2x30m Sprints
5x10m Flying Starts

*flying start – take 10m to accelerate, you should be full speed by the
time you hit your start. So, 10m to accelerate to full speed then 10m
sprint totaling 20m in all.

WOD: “Bill” (from 9/18/10)
6 Rounds
27 Pushpress (45#)
19 Pullups
38 Squats


WMS

Watermelon Mojito Salad

Prep time: 10 min     Cook time: 0 min    Makes: 5 cups

Ingredients:

  • 3 cups seedless watermelon, cubed
  • 1.5 cups seedless cucumber, cubed
  • 2 Tbsp fresh mint leaves, sliced thin (“chiffonade” if we’re being fancy about it)
  • 1/4 cup fresh lime juice (about 2 limes)
  • Zest from two limes
  • 1 Tbsp Kasandrinos Extra Virgin Olive Oil
  • Pinch of sea salt
  • Pinch of black pepper

 

Burpees: 47

Todays Workout:
GAME DAY – Soccer


6.29.13: Saturday Countdown

countdown

6.29.13: AG Track @ 8am

Running WOD:
5:00 Hard
1:00 Jog
4:00 Hard
1:00 Jog
3:00 Hard
1:00 Jog
2:00 Hard
1:00 Jog
1:00 Hard

Goal is to run the 5-4-3-2-1 hard and then recover with a 1:00 jog. The hard should be hard. When you feel yourself slowing down, push harder and think about the rest that is close. Enjoy that rest and then push hard again when it’s time to go. This is as much of a mental workout as it is a running one. The good thing is that the first 5:00 is the hardest set.


CF Blog June 29

WOD: (from 10/1/2011)4982ce78e03711e2b6e522000a1fd512_7

AMRAP 3
Clean and Jerks (135/95)
Rest 2 min

AMRAP 3
Abmat Sit-ups
Rest 2 min

AMRAP 3
Burpees
Rest 2 min

AMRAP 3
Front Squat (135/95) – from the floor
Rest 2 min

AMRAP 3
Lunges

**Special Challenge Cash Out:**
For time – Max Effort Deadhang from the pull-up bar
one male winner and one female winner from each class.
winners get $20 off of their July Membership dues!!!

Burpee Challenge Day 48

 

The Jump & Run is TODAY!!!  Get out and support a great cause!!

 


CF WOD June 29

WOD: (from 10/1/2011)

AMRAP 3
Clean and Jerks (135/95)
Rest 2 min

AMRAP 3
Abmat Sit-ups
Rest 2 min

AMRAP 3
Burpees
Rest 2 min

AMRAP 3
Front Squat (135/95) – from the floor
Rest 2 min

AMRAP 3
Lunges

Special Challenge Cash Out:
For time – Max Effort Deadhang from the pull-up bar
one male winner and one female winner from each class.
winners get $20 off of their July Membership dues.


CF Blog June 30

Strength/Speed: Prowler Push (pull down/push back) x 5photo (7)

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

Core: Plank Hold – 1 minute holds 30 sec rests for 7 minutes

Burpee Challenge Day 49


CF WOD June 30

Strength/Speed: Prowler Push (pull down/push back) x 5

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

Core: Plank Hold – 1 minute holds 30 sec rests for 7 minutes


7.1.13: @ Shannon’s Mercy

UCF_Endurance_6.29.13_rev

7.1.13: AG Track @ 6pm

WOD: @ Shannon’s Mercy

Workout will be whatever the hell Shannon feels like telling you to do. Insert evil (but fun) laugh here.

Goal: to train endurance in true Crossfit fashion…by being prepared for the unknown and unknowable. This will help prepare you physically and mentally for future endurance classes, races (especially obstacle races), and Crossfit workouts. Have fun!

 


CF Blog July 1

Strength: Back Squat 10RM
WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Burpee Challenge Day 50

Momma’s Quote of the Week:  “We do not remember days, we remember moments.”—Cesare Pavese

Congrats to Erin and Sam – their team took home first place in the Jump & Run this weekend!!!  Way to represent, ladies!!!!1011197_10201498560532708_1164347038_n


CF WOD July 1

Strength: Back Squat 10RM

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups