June 2 – Freedom Park

IMG_79641

Congratulations to our very own Kristin on the birth of her healthy baby girl Hayden James!


Partner WoD: Lake Run, Split 100 Hip Thrusters, 150 Step-ups, 200 boomerangs, Lake Run

Plank Challenge Day 2: 3×60 second cheetah plank with 60 secs rest between sets (start in plank position and alternate drawing knees to center of chest)


CF Blog June 2

Strength:photo-16
Back Squat 1RM

WOD:
AMRAP 8
8 Power Cleans (155/105)
6 Push Press (155/105)
4 Front Squats (155/105)


If you’ve been paying attention to the CrossFit Regionals, you may have seen that this past weekend, Julie Foucher sustained a partial tear to her achilles tendon while doing box jumps during Event 3.  She later returned to the floor to compete in the rest of the weekend’s events with her foot stabilized in a walking boot.

While Julie displayed a tremendous amount of sportsmanship, heart, and physical toughness -and is well deserving of the multitude of accolades – I just wanted to take the time to remind our gym-goers of a couple of things:

1. Unless you are contending for a spot at the Games or get paid for your sport, please don’t be Julie Foucher.  

When you are training in the gym, our goal is to keep you healthy and active while helping you reach your fitness goals – not sideline you with a crippling injury.  So be smart.

If you have an existing injury, talk to a trainer so that we can modify your workout and get you moving safely.

If you get injured in the gym, STOP.  Do not try to be a hero and push through, you could make the injury much, much worse.

2. There is a time and a place for rebounding box jumps – during a competition or training for a competition.

Rebounding box jumps can be incredibly hard on your joints and tendons, and athletes of all ages and ability levels are susceptible to injury.

Generally speaking, outside of competition we recommend jumping up and stepping down for box jumps.  You still get all of the benefits of the movement and can cycle through pretty quickly, but in a much safer manner (especially if you have current or previous injuries that get inflamed with impact work).

That being said, it is definitely your workout and if you are a super rebounder, have at it.

Just understand the risk-reward ratio -and that goes with all of the movements and workouts that get posted.  You know your body and what you’re capable of – if something feels off or you’re not comfortable with a movement, don’t push through.  It is never worth it for a workout!

***

Julie Foucher wore a boot throughout the rest of the competition, even though it limited her ability to perform some of the movements at full capacity.  She showed she has the heart of a lion and is the spirit of the Games while still being smart enough to protect herself from further injury.  She is a doctor after all 😉


June 2 – The Met

20150216_062002


Meet on Greenway behind Hickory Tavern

3.5-4 mile run


June 3 – Freedom Park

2015-01-26 09.33.46[hr] “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

Plank Challenge Day 3: 3×60 second cross cheetah plank with 60 secs rest between sets (start in plank position and alternate drawing knee to opposite elbow)


CF Blog June 3

Speed:photo-17
10 x 100m sprints (50m out and back)

WOD:
Tabata
Box Jump (24/20)
Ring Row
Ball Slam (30/20)
Abmat sit-up


This year you can shop for Father’s Day at modPALEO – check it out!!

from mP:

Searching for the perfect Father’s Day gift? We got’cha covered! Give the special Dad in your life the gift of Health and Wellness.

This year, modPALEO is proud to offer a Father’s Day Gift Set chock full of some customer favorites!

Our gift bundle includes:

  • A $50 Gift Card – so Dad can pick out his favorite meals.
  • One of our awesome modPALEO t-shirts (your choice of “Grassfed Vegetarians” or “Winner Winner…“).
  • A modPALEO traveling utensil set – for eating mP meals on the go.
  • A variety of snacks and treats from our favorite local and paleo companies – Chosen Roaster, Paleo Treats, Threshold Provisions and Luna’s Living Kitchen.

You can also add a personalized message at no extra cost. We will ship directly to Dad or to you, so you can present this Gift Set in person.

Not that ties and macaroni art aren’t cool, but we have a feeling Dad would really appreciate the mP Gift Set this year!

Happy Father’s Day!


June 4 – The Pit

20150127_061859

[hr] Speed: Prowler x10

WoD: 4 Rounds
250m Row
25 DB Thrusters
400m Run
25 box jumps

Plank Challenge Day 4: 5×10 Pulsing planks (start in plank position, lift one leg 6 inches off ground and pulse it up and down for 10 reps, then switch legs for one set)


June 4 – The Pit

untitled (6)

Rules for a good life

Game over. Jessica Alba wins.

How to stop worrying

World’s 50 Best Restaurants

Hydration

I heart me

Gandalf and Dumbledore

FIFA

Buyable pins

mmmm…doughnuts

[hr] Speed: Prowler x10

WoD: 4 Rounds
250m Row
25 DB Thrusters
400m Run
25 box jumps

Plank Challenge Day 4: 5×10 Pulsing planks (start in plank position, lift one leg 6 inches off ground and pulse it up and down for 10 reps, then switch legs for one set)


CF Blog June 4

Strength:photo-18
Deadlift 1RM

WOD:
EMOM x 10
Odd: 10 OHS (95/65)
Even: 50 Double Unders

***

A great topical article from TNation:

4 Reasons Women Must Deadlift

And no, Deadlifts won’t Make Women Bulky

by Lee Boyce

The “Big and Bulky” Myth Must Die

When it comes to women and weights, the “big and bulky” myth has been largely dispelled, but there are still a few exercises that women shy away from.

The deadlift is one of them.

Now, we could talk about how it gives you great glutes. It certainly can, but let’s go beyond that.

Whether you’re a woman who trains hard but sees no need to deadlift, or you’re a guy who’s trying to convince his wife or girlfriend to adopt the move, here’s why women need to pick it up and put it down.

1.  The Deadlift is Awesome for Strength and Conditioning

Deadlifts should be at the top of your list for general strength and conditioning because they won’t negatively affect your joints, as long as you’re lifting with good technique.

Taller females with long extremities may find the compressive forces of squats uncomfortable, but most who complain of “bad knees” will be able to deadlift without a hitch.

Furthermore, the posterior muscles you recruit will help stabilize joints and go a long way in rehabilitating any imbalances you might have.

Now, it’s important to stop judging deadlifts based on the videos you’ve probably seen on YouTube. Sure, click any Internet deadlift video and you’ll likely see a dude wearing a cocoon of wrapping attempting a 750-pound deadlift for a single.

People love posting 1RMs and it can convince the less experienced lifter that low-rep training is the only way to go on such an exercise.

Yes, sets of 8-10 reps do exist. They can positively affect your muscles’ conditioning and endurance, along with burning fat. The deadlift hits a lot of muscles. The more muscle, the better the metabolism.

The postural muscles of the back recruited during deadlifts respond particularly well to endurance-type training, given the nature of their job in the human body.

Deadlifting with more time under tension than a quick double or heavy single can be a strong force to be reckoned with. Plus, it’ll improve your grip strength, if that’s of any interest to you (and it should be).

2.  The Deadlift Does Not Thicken Your Waist

Many female lifters avoid deadlifts because they think it’s a trunk thickener. This old myth needs to be shot down. Bret Contreras notes:

“Through EMG experimentation, we’ve found that many common exercises match or exceed squats and deadlifts in rectus abdominis and oblique activation, including chin-ups, military press, hip thrusts, reverse hypers, push-ups, pullovers, triceps extensions, and curls.

“Most targeted ab/core exercises exceed squats and deadlifts in abdominal and oblique activation, including RKC planks, side planks, ab wheel rollouts, weighted crunches, straight leg sit-ups, hanging leg raises, lying leg raises, and side bends…”

So the truth is, if you do any core work, chances are you’re doing more to “thicken your waist” than you would be by picking up the heavy bar.

But this isn’t to say that all direct core work should be avoided. Making a muscle group grow is a product of volume and intensity, just like it is for any other muscle group.

The idea that deadlifts thicken your waist is on par with the idea that cardio will “kill all your gains.”

Continue reading…


June 5 – Freedom Park

2015-05-10 12.27.04[hr] FRIDAY WoD: 20-16-12-8-4
-Ball Slams
-Over-the-shoulder ball throws
-Burpee jump over ball
-OHWL with slam ball

Plank Challenge Day 5: 5×10 Plank with shoulder tap (start in plank position, then tap opposite shoulder with hand, alternating for total of 50 reps per side)

SATURDAY
Plank Challenge Day 6: 3×10 Full Plank Slow Donkey Kick (start in plank position on hands, lift one leg up and bend knee to 90 degree angle so heel points to ceiling, make small lifting motions of heel to ceiling with lifted leg – alternate for 3 sets of 10 on each side)

SUNDAY
Plank Challenge Day 7: 3×20 second Bird Dog Plank on each side (start in plank position on hands with feet a little wider than shoulder distance apart, lift right leg and left hand and hold for 20 seconds, then switch sides)


CF Blog June 5

Skill: 11407115_10100350386983543_7274716539274035756_n
15 min of Handstand work
WOD:
“Moore”
AMRAP 20
1 Rope Climb
400m
Max Rep Handstand push-ups

***

HeroDavidMooreMedalOfValor_th.jpg

 

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

***

The above pic is of the crew from Ultimate CrossFit serving dinner to the men in the Rebound program at Charlotte Rescue Mission.

If you want to join in on the fun, a group from UCF serves on the first Thursday of every month from 4:30-6pm. Charlotte Rescue Mission is a nonprofit organization funded by private donations that helps men and women recover from alcohol addiction. See the signup sheet on the cork board at the gym for more details!

***

We have volunteer spots available for Charlotte family housing on Thursday June 18th!!

If you’re interested, please sign up at the gym!


CF Blog June 6

WOD:photo
Teams of 2:
3 min: Thruster (115/75)
3 min: Burpee over bar
3 min: Pull-up
3 min: KB swing
3 min Row (cal)
*finish with 800m plate run (45/25)

***

If you want to join in on the fun, a group from UCF serves on the first Thursday of every month from 4:30-6pm. Charlotte Rescue Mission is a nonprofit organization funded by private donations that helps men and women recover from alcohol addiction. See the signup sheet on the cork board at the gym for more details!

***

We also have volunteer spots available for Charlotte family housing on Thursday June 18th!!

If you’re interested, please sign up at the gym!

 


CF Blog June 7

Strength/speed:photo-1
2 min AMRAP prowler push (empty sled)

WOD:
10 x 250m Row
30 sec rest


June 8 – The Met

20150216_061955[hr]3 WoDs – 3 Rounds each with 3 mins rest between:
One Minute Wall Jumps + One Horizontal Scissors
One Minute Vertical Scissors + One Minute Jumping Lunges
One Minute Wall Sits  + One Minute Extreme Jacks

Plank Challenge Day 8: Forearm plank – 3 sets of 45 seconds on/45 seconds off


CF Blog June 8

Strength: Back Squatphoto-2
Warmup Sets: 1×5@50%, 1×5@60%
Working Sets: 4×5 @70%

WOD
“Shlitz”
4 RFT:
400m run
4 muscle ups
40 Double unders

***

Momma’s Quote of the Week:  “It’s not the load that breaks you down, it’s the way you carry it.”—Lou Holtz

***

Finally!  Check out this great article from the Examiner:

War on saturated fat is over: Ketogenic, Atkins and Paleo diets are vindicated 

Scientists now say saturated fat is not unhealthy, a stance proponents of the high-fat, low-carb Atkins, ketogenic and Paleo diets have said all along.
Scientists now say saturated fat is not unhealthy, a stance proponents of the high-fat, low-carb Atkins, ketogenic and Paleo diets have said all along.
Time magazine has reversed its anti-fat stance.

The war on dietary fat may finally be over, as scientists now concede they were wrong to say saturated fat was unhealthy for the past four decades, Time magazine trumpeted. The admission vindicates the high-fat, low-carb ketogenic, Atkins, and Paleo diets, whose proponents have said all along that eating fat does not make you fat.

In a provocative cover story, Time said the 40-year demonization of saturated fat as the cause of obesity, diabetes, and heart disease was based on flawed data, citing a March 2014 Cambridge University study published in the Annals of Internal Medicine.

“It’s not saturated fat we should worry about,” said cardiologist Dr. Rajiv Chowdhury, lead author of the study. “It’s the high-carb or sugary diet that should be the focus of dietary guidelines.”

Dr. Chowdhury joins a growing list of medical experts to dispel the myth that saturated fat is the cause of obesity, diabetes, high cholesterol, and cardiovascular disease. A high-carb diet — particularly one high in sugar and refined carbs — is to blame for these illnesses, he said.

Chowdhury and his colleagues drew their conclusions after reviewing data from 72 published studies of more than 600,000 people from 18 countries. Chowdhury is not the only heart doctor who holds this opinion. Cardiologist Dr. William Davis, author of Wheat Belly, said a low-carb, high-fat diet reverses type 2 diabetes and prevents heart disease.

‘Anti-Fat Crusade Was Driven By Corporate Greed’

In October 2013, cardiologist Aseem Malhotra rocked the nutrition world with his declaration that saturated fat is good for you.

In a BMJ commentary, Dr. Malhotra said there’s no evidence that unprocessed saturated fat causes heart attacks, obesity or diabetes. If anything, he said consuming healthy fats (like those found in grass-fed meat, nuts, coconut oil, butter, olive oil, salmon and avocados) protect against these diseases.

According to Malhotra, the anti-fat crusade stemmed from greed on the part of food corporations who profited from shilling their low-fat, high-carb snacks.

Continue reading…


June 9 Endurance

2015-05-10 12.26.36[hr] Max  effort 800m x4 with a mile cool down


June 9 – Freedom Park

2015-03-26 09.54.39[hr] WoD: 3 Rounds – 800m Run + 50 Squats + 40 Sit Ups + 30 Push Ups + 20 Dips

 Plank Challenge Day 9: 5×5 Dolphin Plank Push-ups (begin in forearm plank, walk feet up toward elbows, then two options – 1. Hold in this position for 5 sets of 5 breaths, or 2. Shift weight forward like you are going back into forearm plank so your forehead goes past fingertips for 5 reps per set – rest between sets as needed)


CF Blog June 9

Strength: photo-3
Deadlift
Warmup Sets: 1×5@50%, 1×3@60%
Working Sets: 15×1 @65%

WOD:
6 RFT:
12 Ring Rows
20 yard Shuttle Sprint (10yrds out and back)
12 Ball Slams (as heavy as possible)

***

If you want to join in on some volunteer fun, a group from UCF serves on the first Thursday of every month from 4:30-6pm. Charlotte Rescue Mission is a nonprofit organization funded by private donations that helps men and women recover from alcohol addiction. See the signup sheet on the cork board at the gym for more details!

***

We also have volunteer spots available for Charlotte family housing on Thursday June 18th!!

If you’re interested, please sign up at the gym!

 

 


June 10 – Freedom Park

20150127_063407[hr] Strength: DB Thrusters 5×5

WOD: 4 Rounds of 40 Sec on 20 off of
-Renegade Rows
-Row
-Mountain Climbers
-Waiters Walk Hold

Plank Challenge Day 10: 5×10 Boomerangs

 


CF Blog June 10

Strength:11312074_444160432430180_467807799_n
Press 5@60%, 5@65% 5@70%*

*the last set is a (Rep-out) Set – in other words, you want to achieve the
prescribed # of reps but if you can get more, then push yourself and get
more. Take the (Rep-out) Set to near failure. Do NOT go to absolute
failure.

WOD:
5 RFT
10 Handstand Push-up
25 Abmat sit-up
*200m run after each round

***

Check out the video link above and why you may need to rethink your summer flip flops!!

***

If you’re looking for something fun to do on Saturday, check out the Masters Classic up in Concord.  You can cheercheer for your fellow gym-mates as Matt Miller, Derek Anderson, & Aaron Hewitt as they compete against some local Crossfit gyms!!


June 11 – The Pit

2014-09-22 12.20.09[hr]

Fight Gone Bad Style (three rounds of the following movements for one minute each)

-row

-box jumps

-wall balls

-burpees

-KB swings

-rest

Plank Challenge Day 11: 5 Rounds of 30 seconds on/30 seconds off Forearm Plank with knee taps (feet together to touch, bend knees and tap floor, squeeze quads to bring legs back up to plank)


June 11 – The Pit

untitled (8)

Addiction

You are not running late. You’re rude.

Guide to fracking

Live-stream football on Yahoo

Gaming the airline industry

Marvel

War on saturated fat is over

Hank the beer tank

Sitting all day. Is. NOT. Good.

Maps

[hr] Fight Gone Bad Style (three rounds of the following movements for one minute each)

-row

-box jump

-wall balls

-burpees

-KB swings

-rest

Plank Challenge Day 11: 5 Rounds of 30 seconds on/30 seconds off Forearm Plank with knee taps (feet together to touch, bend knees and tap floor, squeeze quads to bring legs back up to plank)


CF Blog June 11

Strength: Back Squatphoto-4
Warmup Sets: 1×6@50%, 1×6@60%
Working Sets: 4×6 @65%

WOD:
21-15-9
Power cleans (155/105)
Bar facing burpees

***

From Breaking Muscle:

WEIGHTLIFTING SHOES: WHY YOU NEED A PAIR, WHAT TO LOOK FOR, AND WHEN TO WEAR THEM

If I had a pound for every time I’m asked about Olympic weightlifting shoes, well, I’d be able to afford plenty more pairs of weightlifting shoes. But since no one seems to give me a pound when they ask me this question, I thought I might as well share a typical conversation on this hot topic with you lot. Any resemblances to conversations I have had with any of you are purely coincidental.

Once you’ve read this article, if you’re interested in shopping for weightlifting shoes, check out The 5 Best Olympic Weightlifting Shoes for Under $200 in 2012. In the fall of 2014, we’ll be coming out with an updated edition of that buying guide, too.

“Chet, can I ask your advice on Olympic weightlifting shoes?”

Sure thing, ask away.

“Well, I’m fairly new to weightlifting. Do I really need a pair?”

Do you clean, jerk, and snatch regularly?

“Yes, pretty much every week.”

Then you need a pair

“What’s wrong with my current shoes?

Let me put it like this – you can lift more weight with a pair of weightlifting shoes.

“Really?! How does that work?

I thought that might get your attention. Those shoes you have on now are made for running, and have an inbuilt cushion to absorb impact with each step you take. This is great for running, but not so great for weightlifting. Rather than absorb force, you need a shoe that will help you use all the force your body produces to help you move weight. The more force you can produce, the more weight you can move. That making sense so far?

“Yeah, but how would these shoes actually help me lift more weight?”

In a couple of simple ways. First, if you can generate more force through the ground you can pull the bar higher. If you can pull the bar higher, you have more chance of getting under it. Also, when you are under the bar, you can drive hard out of the squat knowing your shoes, being your contact point with the ground, are transmitting as much as possible of the force you are creating up from the floor, through your body, and into moving that barbell.

“Got it, so I need something without cushioning. What about those [insert latest pair of barefoot shoes here]?”

I like the way you’re thinking. The fact those shoes have little or no padding is definitely a step in the right direction, but weightlifting shoes have a couple more distinct benefits.

 

weightlifting shoes, buying weightlifting shoes, crossfit shoes, lifting shoesWeightlifting shoes have a raised heel. This is a massive advantage, as it allows you to squat into a deeper position through increased ankle range of motion. This will help you to improve your overall position too, as you’ll find yourself sitting more upright. A more upright torso means more chance of keeping hold of that barbell and sending it in the right direction – up! This heel also allows you to activate far more of your musculature to send that bar upwards.

Weightlifting shoes are also more stable than your typical barefoot or minimalist shoe, not just underfoot, but around your foot. Again this ensures you have a strong and consistent base to land on, push through, and push out into – important for performance and injury prevention in equal measure. And the less you get injured, the more you can train. The more you can train, the more you can increase how much you lift!

“That’s cool! But I want to be able to lift in anything, any time. In life, you don’t get a chance to put on your weightlifting shoes. So surely they are not very functional?”

I agree with that in principle. But in life, you are not jumping and landing with a heavy weight above your head multiple times over the course of an hour or two. As with any sport, it’s important to have the right kit to stay safe and be effective in that sport.

And what is functional anyway? My definition of functional, in any kind of fitness context, is fit for a task. A movement is functional if it helps the athlete in performing that task.So a functional shoe for Olympic weightlifting is one that helps you lift weights!

Continue reading…


June 12 – Freedom Park

2015-05-10 12.33.20[hr]

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

WoD 2: 10-1-10 Yard Sales/Bird Dogs

Plank Challenge Day 12: Side Planks 3×20 seconds on each side, with 20 seconds rest between (total of 1 minute per side)

Plank Challenge Day 13: Side Plank with Top Leg Lift 3×15 seconds on each side, rest as needed

Plank Challenge Day 14: Side Plank with Knee Crunches 3×10 per side, rest as needed (start in side plank with leg lift, extend top arm overhead, draw knee into chest and crunch elbow to knee – this is a slow movement – do not rush these)


CF Blog June 12

Strength:photo-5
Snatch
Warmup Sets: 1×3@60%, 1×3@65%
Working Sets: 4×3 @70%

WOD:
4RFT
300m Row
20 Toes to Bar
10 Push Press (115/80)

***

EAT (RED) DRINK (RED) SAVE LIVES

Eat (RED) Drink (RED)

modPALEO is very excited to announce our participation in the Eat (RED) Drink (RED) Save Lives campaign during the month of June.

Since its establishment in 2006, the (RED) Foundation has been at the forefront of the fight against AIDS, with 100% of the money raised going directly to fund HIV/AIDS Programs in Africa. These programs are designed to educate, prevent, and treat those already stricken with HIV/AIDS by providing life saving medications and treatment.

While the 315 million dollars raised since (RED)’s inception has already had a resounding impact on 60 million people, the battle against AIDS in Africa is far from won. The scope may be far reaching, but with the help of a global outpouring of support, the hope is to deliver the first AIDS Free Generation in over 30 years.

This year, modPALEO is joining the fight by committing to participate in the Eat (RED) Drink (RED) campaign, a unique way for kitchens and restaurants to get involved in the (RED) movement.

And you can help us make an impact!

Throughout the month of June, be on the lookout for specially marked (RED) meals featuring a variety of red ingredients (eat (RED) – get it?). While we plan to have some fun coming up with meal ideas centered on fresh red ingredients, the best part about our participation in this campaign is that a portion of every (RED) meal purchased will be donated directly to the (RED) Foundation.

We hope you’ll help support us in the coming month as we join in the fight against AIDS the best we know how – with delicious food.

For more information on the (RED) Foundation and how you can get more involved, please visit http://www.red.org/en/about


CF Blog June 13

“Kelly” photo-6
5 RFT
400m run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

***

Interested in improving your swimming this summer?  Check out this workout template from Breaking Muscle:

LOW-IMPACT, HIGH-EFFICIENCY: 12 WEEKS TO BETTER SWIM TECHNIQUE

Swim Workouts More Info

The Breaking Muscle Swimming Workouts are programmed by Jake Shoemaker, an elite athlete in his own right and highly experienced swimming, cross-country running, and triathlon coach.

The swimming workouts are designed for those whose swimming skills are bringing the rest of their game down. If you’re a CrossFitter or triathlete, it’s no longer acceptable if your swimming isn’t up to par. Swimming can also be used to condition all the systems of the body for endurance without beating it up the way some other modes of exercise can.

Distances are in yards.

Post your results, comments, and questions to the Breaking Muscle forum.

Workout One

Warmup:

400 easy swim

Warm up set:

2x

  • 200 free cruise @ :20 seconds rest

Main Set:

  • 4 x 100 – 25 kick, 75 swim @ :10  sec rest
  • 4 x 75 – 25 swim, 25 kick, 25 swim @ :10 sec rest
  • 4 x 50 – 25 kick, 25 swim @ :10 sec rest
  • 4 x 25 – 25 kick descending 1-4 @ :10 sec rest

Warmdown:

200 easy

Total: 2000

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

Warm up set:

Super 500 @ :10 sec rest:

  • 25’s – Free drill
  • 50’s – Stroke
  • 75’s – Free swim

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

Main set:

10x

  • 100 – 50 drill, 50 swim @ :15 sec rest

odds – free

even – stroke

200 Fast all out effort – Record time

Warmdown:

200 easy

Total: 2300

Click here for the rest of the workouts:


CF Blog June 14

FGB style (3 rounds)photo-7
1 min double unders
1 min sit-ups
1 min push-ups
1 min pull-ups
1 min row (cal)
Rest 1 min


June 15 – The Met

2015-01-26 09.33.46[hr] WoD: Ab Wheel

Plank Challenge Day 15: 3×10 Side Plank Foot taps (start in side plank, lift top leg and tap foot in front and behind – 3×10 on each side)


CF Blog June 15

Strength: photo-9
Back Squat
Warmup Sets: 1×5@50%, 1×5@60%
Working Sets: 4×5@70%

WOD:
5 Rounds
9 Thrusters (95/65)
9 Pull-ups

Cash Out: 1K Row

***

Momma’s Quote of the Week:  “True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”—Wilhelm von Humboldt

***

Renaissance Periodization

Renaissance Periodization is an online diet consultation company that helps
strength athletes worldwide. They work with some of the strongest and
fittest athletes in the world, including world class powerlifters, pro
strongman competitors, internationally competitive weightlifters (including
the entire MuscleDriver team), as well as numerous Regional level CF
athletes and a few CF games athletes.

Renaissance doesn’t deal in gimmicks or fad diets. All consultants on staff
are either PhDs in a sport related field or a world record holding
powerlifter. We’re only concerned about results and the path of science
leads us there.

For more information on their services/rates, please check out
www.renaissanceperiodization.com. RP CEO Nick Shaw lives right here in
Charlotte as well!


June 16 Endurance

20150430_061743[hr] 1600m run, 3 min rest

1200m run, 2 min rest

800m run


June 16 – Freedom Park

2015-03-27 16.23.02[hr] WoD1: 3 Rounds of 15 Burpees, 30 backwards lunges, 15 Extreme Jacks, 2 Hill Sprints

WoD2: 3 Rounds of 15 Wall Jumps, Stair Run, 15 Dips

Plank Challenge Day 16: 3×10 push-ups with alternating side plank (do push-up, go into right side plank, do another push-up, go into left side plank)


CF Blog June 16

Speed/Conditioning: T. Rice Conditioning Testphoto-10
Three (3) 300 yard Shuttle Runs
*Rest 5 minutes btwn efforts
*300 yards in six (6) 50 yard shuttles

To Pass Conditioning Test:
Less than 200lbs – 60 seconds and below
200lbs – 250lbs – 65 seconds and below
greater than 250lbs – 70 seconds and below

Strength: Deadlift
Warmup Sets: 1×5@50%, 1×3@60%
Working Sets: 15×1@70%

***

Guys, it’s going to hit 100 degrees today and the rest of the week promises to be just as hot as it’s been the past few days.  Please be smart with your training and plan appropriately.  

*If you can get to the earlier morning classes before the heat of the day sets in, that would be beneficial 

*bring lots of water and/or a water bottle to fill up

*think about a cold towel for the back of your neck

*if you feel faint or dizzy – STOP!

Check out this read that modPALEO posted last year:

Training in the Heat

In case you haven’t noticed from your post-workout pool of sweat, the summer heat is well upon us. And while the warm summer sun is perfect for pool days and boating, it can have a disastrous effect on training.

To keep you moving safely all season long, here are a few tips to training safe in the summer heat.

Stay hydrated – this doesn’t mean just drinking water after your workout, this means drinking plenty of water throughout the day – before your workout, during your workout (if it’s a longer WOD or strength session) and then replenishing your electrolytes after your workout (try coconut water!).

Dress appropriately – the summer heat in the Carolinas can be pretty intense, so please note that this is not the time to sport those extra layers to “sweat it out.” I promise you will sweat enough in shorts and a t-shirt. Wear wicking fabrics if you have them. Unlike a traditional cotton t-shirt, a wicking tee will draw sweat away from your body, allowing it to cool off properly.

Prepare for the potential “summer slump” – you gave “Helen” everything you had, pushed harder than you did the last time you tackled the WOD, but somehow your time was 30 seconds slower? What gives?

Well, your body is working overtime to try to keep itself cool and more importantly, protect yourbrain from overheating. So keep in mind, when training in the heat, PRs are relatively low on your body’s priority list, but if they are high on yours, consider my next tip…

Workout early – by avoiding the mid-day heat, you not only lower your chance of falling victim to heat illness, but you can also push yourself a little harder in your training when your environment is a bit cooler. I know the thought of rising early enough for a 5, 6, or 7am class may not sound all that appealing… until you are on that third 400m run beneath the noon sun and you could swear that your shoes are melting into the pavement…

Lastly,
Listen to your body – In just the past couple of weeks, I have had a handful of people tell me how dizzy, weak and exhausted they have felt mid-workout. For newcomers and competitors alike, my response every time has been and will continue to be, “stop.”

If you are feeling lightheaded, nauseous or extreme fatigue, that is your body’s way of telling you to sit down and cool off immediately. Heat stroke is not something to fool around with. You can check out the physiological effects of training in the heat here.

Happy Summer.  Train smart.  Train safe!

 


June 17 – Freedom Park

20141215_063145[hr] A Day of EMOMs (rest 3 minutes between WoDs)

EMOM x 10

-Even: 15 tuck jumps

-Odd: 30 bird dogs

EMOM x 8

-Even: 15 push-ups

-Odd: 30 squats

EMOM x 6

-Even: 4 wall walks

-Odd: hold wall sit

Plank Challenge Day 17: 3×20 second Tree side plank (start in side plank, lift top leg to put foot on inner thigh, holding for 20 seconds, then switch side for one set – rest as needed)


CF Blog June 17

Strength:
Press 3@60%, 3@70%, 3@80%

WOD:
“Falkel”
AMRAP 25
8 HSPU
8 Box Jumps (30/24)
1 Rope Climb

Hero_ChrisFalkel_th.jpg

 

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

***

IMG_0954Congrats to our Master Men’s Team for coming in 6th this past weekend after battling it out in the heat!  You guys are awesome!!


June 18 – The Pit

20150129_062753[hr]WoD: 2 Rounds – 5 min on/2 min off

  1. 30 sandbag walking lunges, then row for calories
  2. 30 burpee box jumps, then prowler
  3. 30 slam balls, then bike for distance

Plank Challenge Day 18:  3×20 second static side plank hold on forearms (1 minute total per side – rest as needed)


June 18 – The Pit

untitled (7)

Father’s Day is this weekend.

Travel via dragon

A regret-free life

Shark attack stats

Camera. Reinvented.

Dirty Dozen Obstacle Trail Race

Sherlock skills

Stop it with the selfies

Game of Thrones Fun/Spoiler Alerts: Map of ice and fire, Westeros compared to Earth, and thoughts on the season 5 finale

[hr] WoD: 2 Rounds – 5 min on/2 min off

  1. 30 sandbag walking lunges, then row for calories
  2. 30 burpee box jumps, then prowler
  3. 30 slam balls, then bike for distance

Plank Challenge Day 18:  3×20 second static side plank hold on forearms (1 minute total per side – rest as needed)


CF Blog June 18

Strength: IMG_0960
Back Squat
Warmup Sets: 1×5@50%, 1×5@60%
Working Sets: 3×5@70%

WOD:
4 Rounds
400m Run
50 Air Squats

***

Renaissance Periodization

Renaissance Periodization is an online diet consultation company that helps
strength athletes worldwide. They work with some of the strongest and
fittest athletes in the world, including world class powerlifters, pro
strongman competitors, internationally competitive weightlifters (including
the entire MuscleDriver team), as well as numerous Regional level CF
athletes and a few CF games athletes.

Renaissance doesn’t deal in gimmicks or fad diets. All consultants on staff
are either PhDs in a sport related field or a world record holding
powerlifter. We’re only concerned about results and the path of science
leads us there.

For more information on their services/rates, please check out
www.renaissanceperiodization.com. RP CEO Nick Shaw lives right here in
Charlotte as well!

***

Guys, it’s going to hit 100 degrees today and the rest of the week promises to be just as hot as it’s been the past few days.  Please be smart with your training and plan appropriately.  

*If you can get to the earlier morning classes before the heat of the day sets in, that would be beneficial 

*bring lots of water and/or a water bottle to fill up

*think about a cold towel for the back of your neck

*if you feel faint or dizzy – STOP!

 


June 19 – Freedom Park

20150505_061945[hr] 5K Group Indian Run

Plank Challenge Day 19: 3×10 Side Forearm Plank Crunches per side (start in side plank on forearm, place top hand on head, crunch top elbow to floor, keeping hips lifted)

Plank Challenge Day 20: 3×8 Reverse Plank with hip taps (to find table, sit on the floor with knees bent and hands on the floor under shoulders with fingertips facing your butt, press into palms and feet to lift hips, keeping neck long – then slowly lower and lift your butt 8 times)

Plank Challenge Day 21: 3×15 second hold in full reverse plank (start in seated position with legs extended out in front of you and hands under shoulders with fingertips facing your butt, press into palms and the heels to lift the hips, allowing head to fall back)


CF Blog June 19

Strength: photo-11
Clean & Jerk
Warmup Sets: 1×3@60%, 1×3@65%
Working Sets: 4×3@70%

WOD: (from 6/7/13)
4 Rounds
10 Toes 2 Bar
10 Ring Dips
100m Single Arm Farmer’s Walk (1.5/1)
100m Waiter’s Walk (1.5/1)

***

Renaissance Periodization

Renaissance Periodization is an online diet consultation company that helps
strength athletes worldwide. They work with some of the strongest and
fittest athletes in the world, including world class powerlifters, pro
strongman competitors, internationally competitive weightlifters (including
the entire MuscleDriver team), as well as numerous Regional level CF
athletes and a few CF games athletes.

Renaissance doesn’t deal in gimmicks or fad diets. All consultants on staff
are either PhDs in a sport related field or a world record holding
powerlifter. We’re only concerned about results and the path of science
leads us there.

For more information on their services/rates, please check out
www.renaissanceperiodization.com. RP CEO Nick Shaw lives right here in
Charlotte as well!

***

Guys, it’s going to hit 100 degrees today and the rest of the week promises to be just as hot as it’s been the past few days.  Please be smart with your training and plan appropriately.  

*If you can get to the earlier morning classes before the heat of the day sets in, that would be beneficial 

*bring lots of water and/or a water bottle to fill up

*think about a cold towel for the back of your neck

*if you feel faint or dizzy – STOP!

 


CF Blog June 20

WOD: (from 11/8/14)

Lauren is squatting for 3 ;)Lauren is squatting for 3 😉

“Nine 30’s”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run

***

Hey folks, Suzy N. just started working as a stylist/personal shopper at a new men’s store in town and is doing a little happy hour at the end of the month at the store.  Check it out!

Ultimate Crossfit

CF Blog June 21

Happy Father’s Day!

Skill: father's day
Turkish Get-ups 3-3-3-3 each side

WOD:
“Tabata”
Calorie Row
KB Swings (1.5/1)
Abmat Sit-ups
Double Unders


June 22 – Trader Joe’s Parking Deck at The Met

IMG_0453[hr] AMRAP 25min – 300m Run + 25 Sit-ups + 15 lunges + 5 push-ups

Plank Challenge Day 22: 3×10 seconds Forearm Reverse Plank (start in seated position with legs extended out in front of you and hands under shoulders with fingertips facing your butt, drop down to forearms, then press into palms and the heels to lift the hips, allowing head to fall back)

 


CF Blog June 22

Strength:  photo-13
Back Squat
Warmup sets: 1×4@55%, 1×4@65%
Working sets: 4×4 @75%

WOD:
4 Rounds
AMRAP 4 (Cindy)
5 Pull-Ups
10 Push-Ups
15 Air Squats

*1 min rest b/w rounds

*do not start over, just continue from previous round

***

Momma’s Quote of the Week:  “Spend time with those you love. One of these days you will say either, “I wish I had,” or “I’m glad I did.”—Zig Ziglar

***

Renaissance Periodization

Renaissance Periodization is an online diet consultation company that helps
strength athletes worldwide. They work with some of the strongest and
fittest athletes in the world, including world class powerlifters, pro
strongman competitors, internationally competitive weightlifters (including
the entire MuscleDriver team), as well as numerous Regional level CF
athletes and a few CF games athletes.

Renaissance doesn’t deal in gimmicks or fad diets. All consultants on staff
are either PhDs in a sport related field or a world record holding
powerlifter. We’re only concerned about results and the path of science
leads us there.

For more information on their services/rates, please check out
www.renaissanceperiodization.com. RP CEO Nick Shaw lives right here in
Charlotte as well!

***

Guys, it’s going to hit 100 degrees today and the rest of the week promises to be just as hot as it’s been the past few days.  Please be smart with your training and plan appropriately.  

*If you can get to the earlier morning classes before the heat of the day sets in, that would be beneficial 

*bring lots of water and/or a water bottle to fill up

*think about a cold towel for the back of your neck

*if you feel faint or dizzy – STOP!

***

Hey folks, Suzy N. just started working as a stylist/personal shopper at a new men’s store in town and is doing a little happy hour at the end of the month at the store.  Check it out!

Ultimate Crossfit

 


June 23 – 6:30pm at Brazwells Premium Pub

IMG_1089[hr] Step One: Join the Ultimate Crossfit Run Club page on Facebook.

Step Two: Meet at Brazwells at 6:30pm for a 5K run to promote a healthier Charlotte!

 


June 23 – Freedom Park

2015-05-10 12.31.18[hr] Meet in parking lot of baseball fields off of Princeton Avenue

Med Ball Partner Wod: 800m Med Ball Run, 50 Front Squats, 100 Partner Sit Ups, 50 Overhead Squats, 100 Partner Russian Twists, 800m Med Ball Run

Plank Challenge Day 23: 3×10 Table Plank with Leg Kicks (to find table, sit on the floor with knees bent and hands on the floor under shoulders with fingertips facing your butt, press into palms and feet to lift hips, keeping neck long – kick right leg up as high as possible, then left for total of 10 per set)

 


CF Blog June 23

Strength: Deadlift photo-14
Warmup sets: 1×5@55%, 1×3@65%
Working sets: 12×1 @75%

WOD:  (10-15 min)
Teams of 2
75 Abmat Sit-Ups
25 Deadlifts (225/155)**
75 Abmat Sit-Ups
25 Deadlifts (225/155)
75 Abmat Sit-Ups

*partner 1 must hold the top of deadlift while partner 2 does sit-ups and vice versa
*once 75 sit-ups have been completed, partners can start working on deadlifts
*work can be split up however b/w partners
**use 225/155 or 60%, whichever is less

***

Congrats to Tricia and Joe who competed at the Out of Step Barbell open this past Saturday and kicked ass!!

***

Good read from the TabataTimes:

Inspiring Beginners: 5 Things You Can Learn from a CrossFit Newbie

We recently launched our own Beginner’s Program at Reebok CrossFit Duna[2]. I thought that through this program I would make it easier for people to start CrossFit in a less intimidating environment and teach them about the fundamentals of CrossFit. What I didn’t expect was that our participants would teach me just as much as I would teach them.

1. Be brave.

I have been doing CrossFit now for almost 3.5 years, and I seem to have forgotten how intimidating CrossFit can be. As a newcomer you walk into a box and the first thing you will probably notice is a bunch of ultra fit people that bust out multiple pull-ups[3] or muscle ups and/or lift insane amounts of weight. And although I now have come to love this, this certainly wasn’t always the case. I remember the beginning when I had to resort to the green or black band to get my pull-ups done or when I thought that I would never figure out how to power clean[4]. Everything seemed so elusive and unattainable, but over time I eventually mastered some of these movements. I could see the same doubts in our participants’ eyes, but with every class they grew more confident. More confident in their own abilities and potential. It took braveness to survive the first couple of classes. Those days when everything hurts so terribly and you really question your why. Why you really want to be fit. Why this is really necessary. If less might be enough. Once these “dark” days are over you will feel accomplished, and our guys told me that they now wake up everyday surprised that they are not sore anymore after a workout.

Starting something new can be challenging — especially in the beginning — but by sticking to it, it becomes easier; eventually the enjoyment of mastering a craft kicks in. Yet the first step is courage: courage to throw the doubts and issues overboard and embark on a new journey.

2. Full effort is full victory.

High fives save lives.

In one of the million videos out there either Dan Bailey[6] or Rich Froning[7] says that they miss the days when they didn’t know how much CrossFit can hurt. And this is certainly true. As we mature as Crossfitters, we become really good at pacing because we know how much it could potentially wreck us. As a newcomer, however, you don’t even think about it. Every workout means nothing to you and has a surprise in store for you. You go out there and hit it hard right from the get go and don’t hold back.

The time or reps don’t matter in the end of the day for most of us. We are not competitive athletes and just do CrossFit to be fit, happy and whatever else we want to be. The best feeling is if you feel you gave it everything you have and left nothing on the floor. Most of us started CrossFit for our own well-being, not to beat Rich Froning.

3. Get a training partner or a training group.

The first couple of classes were a lot different than the last couple of classes. In the beginning everybody was nervous, excited, and maybe even a little skeptical if I would be able to teach them something. But then CrossFit did what it does so beautifully, and that is to bring people together regardless of demography, social status or physical appearance. It was the coolest thing to see how our participants warmed up to me and one another. Jokes were cracked, high fives were given, and many laughs were shared. This reminded me how important it is to have a training partner or even better a training group. Because it is the community what makes CrossFit so special[8]. Some time ago I heard someone say that in CrossFit, people come for the content but stay for the community — I certainly couldn’t agree more.

4. Explain the why not the how.

Building awareness for the squat.

It is actually embarrassing to say that I stepped into this trap again. I have read it countless times and try to remind myself of it almost daily, but oftentimes I forgot to explain our participants why we actually use certain exercises (i.e. how those exercises fit into the grand plan of becoming an indestructible war machine equipped with super powers). Luckily, one of our participants pointed it out more or less half way through, so I tried to change it from then on and resolve hereby to never forget it again.

It is important to remember that to make people really understand, it requires explaining the why because then the how will make much more sense.

Continue reading…


June 24 – Freedom Park

20150224_062909[hr] Meet in parking lot of baseball field off of Princeton Avenue

Tabata – hip thrusters, handstand against wall, extreme jacks, wall sits, yard sales

Plank Challenge Day 24: 3×10 Table Plank with Oblique Crunch (to find table, sit on the floor with knees bent and hands on the floor under shoulders with fingertips facing your butt, press into palms and feet to lift hips, keeping neck long – then lift left arm, crunch in toward middle while lifting right knee to meet elbow for set of 10, then switch sides for full set)


CF Blog June 24

Strength: photo-15
Press 1×5 @65%, 1×3 @75%, 1×1 @85%

WOD:
EMOM 20
Even: 15/12 Cal Row
Odd: 10 Burpee

*if cannot complete the required #, drop reps to scale

***

Announcing “31 Heroes” 2015

Saturday 8/1/15

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

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

Poster-Web-600px


June 25 – The Pit

IMG_0575[hr]

Run: 1600m, Rest 4 minutes, Run 1200m, Rest 3 minutes, Run 800m, Rest 2 minute, Run 400m

Plank Challenge Day 25: 3×10 Frog Jump Planks (begin in full plank on hands, look between hands and jump your feet to outside of hands, jump both feet back to plank)


June 25 – The Pit

untitled (3)

How to ruin your life

Taking lazy to a whole new level

Present perfect

Emergency fund

Hamilton vs. Jackson

Flights

The ninja that is Target

Basically free supermarket

Lightening. Whoa.

The Supremes

[hr] Run: 1600m, Rest 4 minutes, Run 1200m, Rest 3 minutes, Run 800m, Rest 2 minute, Run 400m

Plank Challenge Day 25: 3×10 Frog Jump Planks (begin in full plank on hands, look between hands and jump your feet to outside of hands, jump both feet back to plank)


CF Blog June 25

Strength: photo-16
Back Squat

Warmup sets: 1×5@50%, 1×4@60%, 2×3 @70%
Working sets: 5×3 @75%

WOD:
3 Rounds
400m Run
10 Clean & Jerk (135/95)

***

For all the ladies out there trying to wedge themselves into their favorite pair of blues after squat day….

From CNN:

Could too-tight jeans land you in the hospital?

By Mary Helen Moore, CNN

 

Skinny jeans could leave you weak in the knees, literally.

One woman was hospitalized for days after her jeans caused her to lose feeling in her legs, according to astudy published in the Journal of Neurology, Neurosurgery & Psychiatry.

The study said that squatting in skinny jeans can damage nerves and muscles in the legs.

The 35-year-old woman had spent her day helping a relative move, squatting for hours as she emptied closets. When she was walking home that night, her feet grew numb, and she tripped and fell. Immobilized, she spent hours on the ground before she was found and rushed to the hospital.

“We blame what happened on a combination of prolonged squatting for hours and the tight jeans she was wearing,” said Dr. Thomas Kimber who treated the patient.

Doctors were forced to cut the jeans off her calves because they had become so swollen.
“Normally muscles can expand to compensate for swelling, but there was a tourniquet effect, so the muscles had to expand inwards and compressed blood vessels and nerves,” said Kimber.

She lost circulation in her lower legs and couldn’t move her ankles or toes properly, according to the study.

“If she hadn’t been able to come to the hospital, the compression could have gone on longer and caused residual nerve damage,” said Kimber, who is an associate professor at the Royal Adelaide Hospital in Australia.

After four days on an IV, she could walk again and was released from the hospital.

So if you don’t want to be a fashion victim, think twice before wiggling into a too-tight pair of skinny jeans.

read more…


June 26 – Freedom Park

IMG_1026[hr] Meet in the baseball field parking lot off of Princeton Avenue.

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

Plank Challenge Day 26: 3×10 Skier Jump Planks (begin in full plank on hands, jump both feet to one side, back to full plank, then to other side for a total of 10 jumps per set)

Plank Challenge Day 27: 2×30 seconds Modified Side Plank with side body stretch (start in plank on hands, drop right knee to ground, roll over to right side with right palm aligned under right shoulder, extending your left leg out behind you, reach left arm overhead with bicep over ear – stretch as long as you can from blade of left foot through the fingertips)

Plank Challenge Day 28: 2×30 seconds (start in modified side plank from Day 27, reach behind you to grab the outstretched leg, stretching the quad)

 


CF Blog June 26

Strength: photo-17
Snatch
Warmup sets: 1×3@65%, 2×3@70%, 2×3@75#
Working sets: 4×1 @80%

WOD:
AMRAP 12
20 Double-Unders
15 KBS (1.5/1)
10 Wall Balls (20/14)

***

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

***

Save the Date!

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

***

31 Heroes

Saturday 8/1/15

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

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

Poster-Web-600px


CF Blog June 27

WOD: photo-18
For Time
9-6-3
Power Clean (185/135)
Front Squat (185/135)
Shoulder-to-OVH (185/135)

*scaled suggestion 70% of Shoulder-to-OVH

​Rest 5 min

AMRAP 6
3 Burpee Box Jumps (24/20)
3 Muscle-Ups (6 C2B Pull-Ups or 3 Strict Pull-Ups)

​Rest 5 min

20 cal row
20 T2B
400m run
20 T2B
20 cal row

***

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

***

Save the Date!

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

***

31 Heroes

Saturday 8/1/15

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

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

Poster-Web-600px

 


CF Blog June 28

Skill:  photo-19
Handstand Work (walk, strict, deficit, kipping, wall walks)

WOD:
3 RFT​
400m run
30 Double Unders
20 Back Ext
10 Dips


June 29 – The Met (Trader Joe’s Parking Deck)

2015-03-07 18.45.28[hr] Stair Runs x 10

WOD: Annie – 50-40-30-20-10 / Double Unders (Singles x3), Sit-ups

Plank Challenge Day 29: 4×30 second hold in bridge (lay flat on back, bend knees to bring feet up to butt, push through heels to lift butt off ground and hold for 30 seconds)


CF Blog June 29

Strength:  photo-20
Back Squat 2×3 @70%, 5×2 @80%

WOD:  EMOM 10
Even: 10 Push Press (115/80)
Odd: 10 T2B

Cash-Out: 3×10 GHD Sit-ups, 3×10 Back Extensions

***

Momma’s Quote of the Week:  “You may not control all the events that happen to you, but you can decide not to be reduced by them.”–Maya Angelou

***

Notes/News:

*

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

***

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

***

Save the Date!

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

***

31 Heroes

Saturday 8/1/15

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

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

Poster-Web-600px

 


June 30 – Freedom Park (baseball field off Princeton Ave)

IMG_1173[hr] Speed: Death by 10m

WoD: 5 Rounds – 30 Wall Jumps, 20 Dips, 10 Walking Lunges

Plank Challenge Day 30: Max Plank Hold


CF Blog June 30

Strength: photo-21
Deadlift 8×1 @80%

WOD: Teams of 2
3 Rounds (each)
20 KBS (1.5/1)
20 Burpee
*Partner 1 does a round, then rest while Partner 2 does a round, etc. *6
total rounds

***

Check out modPALEO’s new offerings!!!

AUTOIMMUNE-FRIENDLY OFFERINGS NOW AVAILABLE

Autoimmune Meals from modPALEO

We are thrilled to be able to not only educate about, but also provide an alternative to The Standard American Diet (SAD). The Standard American Diet – comprised of a plethora of “foods” that can wreak havoc on the digestive system, is largely to blame for the rapid growth of food related diseases and metabolic syndrome in our country

As such, many have turned to the Paleo diet, or something akin to it as a means of getting healthy and healing the inflammation wrought on by poor dietary choices.

The Paleo diet is by nature, an anti-inflammatory diet. What that means is this: all of the ingredients that modPALEO uses in its Paleo meals can be digested by most without promoting inflammation or leaky gut.

There are some super foods however, that are more than just anti-inflammatory – they actually work to fight inflammation. modPALEO is taking advantage of these super foods and is proud to announce its line of special anti-inflammatory meals.

These anti-inflammatory meals will follow the Autoimmune Protocol, which is a diet believed to help heal inflammation in the gut that causes Autoimmune disease. For those suffering from an autoimmune disease (like Rheumatoid arthritis, Crohn’s, Colitis, etc), their bodies cannot differentiate between healthy tissue and foreign bodies, resulting in chronic inflammation and flare-ups.

“The Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines. Many elimination diets are not complete enough and often do not remove immune triggers that promote inflammation in the gut. AIP works to calm inflammation in the gut and also calm inflammation in the body. And while autoimmune disease can never be cured, it can be put into remission. The AIP diet is geared toward healing the intestinal mucosa and supporting low inflammation in the body that can temper the fires of an autoimmune flare-up.” (Source

But you don’t have to suffer from an Autoimmune disease to benefit from the Autoimmune Protocol – if you have an illness, injury, or just need a jumpstart or tweak to your diet (or you just think the meals sound appealing), we would recommend giving our anti-inflammatory meals a shot.

Our plan is to offer two Anti-inflammatory meals each week and you will find them labeled as such. Look for the red circle with “AI” in the image:

aiicon.png


On a separate note, please also keep in mind that not everyone wants to be 100% Paleo, especially those who are able to tolerate certain healthy foods that are not considered Paleo. Given this fact, and listening to the needs and desires of our customers, we have expanded our menu to include some healthy, locally sourced grains and legumes. We have been working with Anson Mills out of South Carolina to provide these “handmade mill goods from organic heirloom grains.”

While we are very happy to provide some of these healthy Paleo alternatives, we also want you to be aware that they do not all fall under the Paleo umbrella, and may not suit your dietary needs.

We hope this helps you navigate our site and our meals according to your needs. Happy Eating!


JUNE 30

WOD 6/30/15

Sprint Day

800m warm up

-Shuttle Run (10m run, 10m backpedal, 20m run) x 10
-10 Hill Sprints
-10 Prowler Pushes (down and back, no weight)

Cool Down

 


Cool Down

July 1 – Freedom Park (baseball field off Princeton Ave)

2015-05-10 12.27.45[hr]WoD: 2 Rounds

400m run
50 Slam-balls
15 Burpees
400m run
50 Slam-ball Kayaks
15 Burpees


CF Blog July 1

Strength: photo-22
Press 1×5 @35%, 1×5 @45%, 1×5 @55%

WOD: For Time
36-30-24-18-12 Cal Row
6-9-12-15-18 Box Jumps (30/24)

***

Notes/News:

*

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

***

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

***

Save the Date!

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

***

31 Heroes

Saturday 8/1/15

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

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

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