June 2 – The Pit

untitled (2)

How I afford to travel

Smarter

Not for the dishwasher

Genetically modified salmon

Depression

Chicken coop

Controlling the weather

Sticky notes


1600m row
1200m row
800m row
400m row
200m row
– rest two minutes between rounds

Cashout: Max Effort Right Side Plank


June 2 – The Pit

IMG_5619

1600m row
1200m row
800m row
400m row
200m row
– rest two minutes between rounds

Cashout: Max Effort Right Side Plank


CF Blog June 2

FullSizeRender-5
CrossFit Marines

Strength:
Bulgarian Split Squats 4×6 (ea. leg)
WOD: (from 4/27/14)
4 Rounds
10 KB Swings (1.5/1)
10 KB Squats (R) (1.5/1)
25 yard KB Front Rack Walk (R)
10 KB Swings (1.5/1)
10 KB Squats (L) (1.5/1)
25 yard KB Front Rack Walk (L)


Good read from Breaking Muscle:

Increasing Fitness in the Other 162 Hours

Craig Marker
       
I recently shared a few of my go-to programs for endurance and strength. When combined, these programs will take you about an hour a day for six days a week. But what you do with the other 162 hours of your week makes a big difference, too.

Researchers have found that people burn up to 2,000 more calories a day just by their non-exercise related activities. It seems the small changes in your life can be the difference between seeing your abs and not.

Push mower
Pushing a mower instead of riding on one for an hour a week can add up to a big change. (Photo courtesy Pixabay)

Tip the Calorie Equation

James Levine has done a great deal of research on the topic of energy expenditure. The “calories in” side of the energy expenditure equation is pretty simple. “Calories out” is more complicated, and is affected by:

Our body composition (more muscle burns more calories)
Thermic effect of food
Our activity (in and out of the gym)

Levine found that for two adults of similar size, daily energy expenditure varied by as much as 1,000 to 2,000 calories per day. He hypothesized that much of this variation comes from our non-exercise activities.

We often focus on programming our training, but we spend most of our time outside the gym. We can boost our results from the gym by engaging in healthier behaviors in day-to-day activities, such as these:

Ditch the Car: Years ago, I read French Women Don’t Get Fat. I might have missed the point, but what I remember is that many Europeans walk much more throughout the day. My Dutch friend, Ellen Hamaker, describes riding a bicycle everywhere. In the United States, we often can’t ride our bike or walk to work. We don’t build communities that encourage physically moving ourselves from one location to the next. Instead, we rely on cars.

Take the Harder Route: Most of us opt for the elevator, rather than taking the stairs. We often look for the closest parking space, although the longer walk would do us well. Those less convenient non-exercise activities account for a great deal of our daily expenditure. Find those opportunities in your day-to-day life outside the gym. For example, one of my most relaxing activities is mowing my lawn with a human-powered reel mower. The more active you are in everyday tasks, the more fitness you will have.

keep reading…


June 3 – Freedom Park

IMG_5492
[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, Burpees and Tuck Jumps

Cashout: Max Effort Left Side Plank


CF Blog June 3

Strength:

deadlift

Bent Over Row 3×8

WOD: (from 5/27/15)
4 Rounds
10 Push Press (135/95)
400m Run

Cash Out:
3 Rounds not for time
10 GHD Sit-ups
10 Back Ext
5 Strict Toes 2 Bar


Detox-Retox FREE Bootcamp tomorrow!!!

The Ultimate CrossFit/Sycamore Brewing bootcamp is back tomorrow (and every Saturday) at 11am!!!  Grab a friend and join us for an awesome start to your weekend!!! 

Meet at Sycamore Brewing.  See you there!

*

Reminder:

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.


CF Blog June 4

WOD:

FullSizeRender-8

200m Run
20 Lateral Burpee Box Overs (24/20)
400m Run
1 Rope Climb
20 OHWL (45/25)
800m Run
20 Jumping Squats
1 Rope Climb
400m Med Ball/Odd Object Run
20 Abmat Sit-ups
1 Rope Climb
200m Backwards Run
20 Ball Slams (30/20)
800m Run

***

Detox-Retox FREE Bootcamp today!!!

The Ultimate CrossFit/Sycamore Brewing bootcamp is back tomorrow (and every Saturday) at 11am!!! Grab a friend and join us for an awesome start to your weekend!!!

Meet at Sycamore Brewing. See you there!

*

Reminder:

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*

*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.


CF Blog June 5

WOD:

IMG_9387

3 Rounds
500m Row
15 Box Jumps (24/20)
10 Push-ups
5 Reverse Overhead Ball Toss (30/20)*

Cash Out: 800m Run for time


June 6 – The Met

IMG_2434 (2)
[hr] 3 Rounds of 300m run + 6 inchworms with push-ups + 19 burpees + 44 sit-ups + 32 walking lunges + 300m run

Plank Challenge: 3×10 Knee to Chest


CF Blog June 6

Strength:

13330996_10154326398046349_7514387807928691091_n

Back Squat 5×2

WOD:
3 Rounds
400m Run
21 Wall Balls (20/14)
18 KB Swings (1.5/1)
15 Pull-ups
12 HSPU

***

Conditioning Class Today!  5:30 pm in the PIT

Conditioning WOD: (from 7/3/14)
AMRAP 25
5 HSPU*
10 Box Jumps (24/20)
25 Double Unders
15 KB Swings (1.5/1)
400m Run

*sub 10 db push presses (35/20)

Post WOD: Plank Circuit
2 rounds of
1 min on 30 sec off of
Front Plank
R Side Plank
L Side Plank

***

Momma’s Quote of the Week: “He who is not courageous enough to take risks will accomplish nothing in life.”–Muhammad Ali

***

A note from management:

**Tape on Pull-up bars (both inside and outside) will not be permitted any longer.**

Unfortunately, it continues to get left behind, which is a nuisance, but it is also starting to take the paint off of our bars when left on.

A couple things about tape:

-it doesn’t help your grip get stronger
-it actually causes more friction than a naked bar alone leading to tearing

Please just chalk up and hang on tight.

Thanks so much for your help and understanding in this matter,

Mike


June 7 – Freedom Park

IMG_5620
[hr] AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run

Plank Challenge: 3×10 Twisted Knee to Chest


CF Blog June 7

Strength:

FullSizeRender-9

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

WOD:
5 Rounds
5 Deadlifts @70% of your heaviest single from today
20m Bear Crawl (10m down and back)
10 Box Jumps (30/24)
20 Abmat Sit-ups

***

Attention UCF Family:

Let’s help our friends at modPALEO win a 25k small business grant from FedEx!!

You can vote for modPALEO here: http://smallbusinessgrant.fedex.com/Gallery/Detail/c49b682b-5303-4bee-a2a5-18205dc932b5

Voting is open through June 13. Top 100 Finalists announced June 20. Winners announced July11.

At stake in 2016:
One (1) grand prize grant of $25,000
One (1) grant of $15,000
Eight (8) grants of $7,500

from mP:

“We’d sure appreciate your vote. Even better, push this out via your social media channels if you feel so inclined. This is great exposure for us and a HUGE opportunity to raise some funding that will help us push our marketing and sales efforts as we grow.”

**You can vote every 24 hours**


June 8 – Freedom Park

IMG_5497
[hr] 400m Run
20 KB swings
400m Run
40 KB SDHP
400m Run
100 extreme jacks
400m Run
40 burpees over KB
400m Run
20 KB swings
400m Run

Plank Challenge: 3×10 Shoulder Taps


CF Blog June 8

Strength:

FullSizeRender-10

Bench Press 8×3

Partner WOD: (from 7/28/15)
“Viking Invasion”
1000m Row
400m Sledgehammer Run
100 Sledgehammer Strikes
400m Sledgehammer Run
1000m Row

*teams of 2 split any way (teams run together but with just one hammer)

Cash Out: CrossFit Tic Tac Toe

***

Conditioning Class Tonight – 5:30 in the PIT!!!

Conditioning WOD:
3 Rounds
50 Double Unders
40 Abmat Sit-ups
30 Ball Slams (30/20)
20 Burpees
10 Calorie Bike

Post WOD: Foam Roll/Stretch

***

Attention UCF Family:

Let’s help our friends at modPALEO win a 25k small business grant from FedEx!!

You can vote for modPALEO here: http://smallbusinessgrant.fedex.com/Gallery/Detail/c49b682b-5303-4bee-a2a5-18205dc932b5

Voting is open through June 13. Top 100 Finalists announced June 20. Winners announced July11.

At stake in 2016:
One (1) grand prize grant of $25,000
One (1) grant of $15,000
Eight (8) grants of $7,500

from mP:

“We’d sure appreciate your vote. Even better, push this out via your social media channels if you feel so inclined. This is great exposure for us and a HUGE opportunity to raise some funding that will help us push our marketing and sales efforts as we grow.”

**You can vote every 24 hours**


June 9 – The Pit

IMG_5553
[hr] 4x800m (w/3:00 rest after each)
-rest 5 minutes-
4x200m (w/2:00 rest after each)

Plank Challenge: 3×10 Side plank with hip dips


June 9 – The Pit

untitled (6)

Sunscreen

The Akrasia effect

Read

Living healthy on a budget

T-rex

Acronyms FTW

Zika

The greatest of all time

[hr] 4x800m (w/3:00 rest after each)
-rest 5 minutes-
4x200m (w/2:00 rest after each)

Plank Challenge: 3×10 Side plank with hip dips


CF Blog June 9

Strength:

FullSizeRender-11

Weighted Step-ups 4×6 (ea. side)

WOD: “Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

Cashout:
2-3 rounds
10 hollow rocks
20 sec super plank
30 paloff press (15 ea. side)

***

Detox*Retox FREE bootcamp is this Saturday, 11am @ Sycamore Brewing!!!!  Grab a friend and join the fun!!!

***

Attention UCF Family:

Let’s help our friends at modPALEO win a 25k small business grant from FedEx!!

You can vote for modPALEO here: http://smallbusinessgrant.fedex.com/Gallery/Detail/c49b682b-5303-4bee-a2a5-18205dc932b5

Voting is open through June 13. Top 100 Finalists announced June 20. Winners announced July11.

At stake in 2016:
One (1) grand prize grant of $25,000
One (1) grant of $15,000
Eight (8) grants of $7,500

from mP:

“We’d sure appreciate your vote. Even better, push this out via your social media channels if you feel so inclined. This is great exposure for us and a HUGE opportunity to raise some funding that will help us push our marketing and sales efforts as we grow.”

**You can vote every 24 hours**


June 10 – Freedom Park

IMG_5473
[hr] WoD 1: 20 bar rows + hill sprint + 30 hr push ups + hill sprint + 40 yard sales + hill sprint + 50 bird dogs + hill sprint + 60 jumping squats + hill sprint

Plank Challenge: 3×10 Side plank with foot taps front and back


CF Blog June 10

Strength:
12 min Snatch EMOM – 1 Snatch on the minute for 12 minutes ~70+%

WOD: (from CF Linchpin)

FullSizeRender-12

4 Rounds
1 min max rep Power Snatch (75/55)
1 min rest
1 min max rep Muscle-ups
1 min rest
1 min max rep Bent Over Row (135/95)
1 min rest

***

Detox*Retox FREE bootcamp is tomorrow, 11am @ Sycamore Brewing!!!! Grab a friend and join the fun!!!

***

Attention UCF Family:

Let’s help our friends at modPALEO win a 25k small business grant from FedEx!!

You can vote for modPALEO here: http://smallbusinessgrant.fedex.com/Gallery/Detail/c49b682b-5303-4bee-a2a5-18205dc932b5

Voting is open through June 13. Top 100 Finalists announced June 20. Winners announced July11.

At stake in 2016:
One (1) grand prize grant of $25,000
One (1) grant of $15,000
Eight (8) grants of $7,500

from mP:

“We’d sure appreciate your vote. Even better, push this out via your social media channels if you feel so inclined. This is great exposure for us and a HUGE opportunity to raise some funding that will help us push our marketing and sales efforts as we grow.”

**You can vote every 24 hours**


CF Blog June 11

WOD: (from 5/20/15)

13413726_10154090282000568_5752908113660243427_n

5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

***

Detox*Retox FREE bootcamp is today, 11am @ Sycamore Brewing!!!! Grab a friend and join the fun!!!  **Bring lots of water!

***

Attention UCF Family:

Let’s help our friends at modPALEO win a 25k small business grant from FedEx!!

You can vote for modPALEO here: http://smallbusinessgrant.fedex.com/Gallery/Detail/c49b682b-5303-4bee-a2a5-18205dc932b5

Voting is open through June 13. Top 100 Finalists announced June 20. Winners announced July11.

At stake in 2016:
One (1) grand prize grant of $25,000
One (1) grant of $15,000
Eight (8) grants of $7,500

from mP:

“We’d sure appreciate your vote. Even better, push this out via your social media channels if you feel so inclined. This is great exposure for us and a HUGE opportunity to raise some funding that will help us push our marketing and sales efforts as we grow.”

**You can vote every 24 hours**


CF Blog June 12

Speed:
Sprint 50m OTM for 8 Minutes

IMG_9571

WOD:

3 Rounds
400m Run
5 Over the Box Jumps (24/20)
1 Rope Climb
20 Ball Slams (30/20)

Cash Out: Trainer Led Foam Roll or Group Stretch


June 13 – The Met

IMG_5535
[hr] 5 Rounds: 20 Walking Lunges + 15 Squats + 10 Wall Jumps + 5 Burpees

Plank Challenge: Around the world plank


CF Blog June 13

Strength:
Front Squat 4×3 @90% of your 3RM

WOD:

FullSizeRender

“Schlitz”
4 Rounds
400m Run
4 Muscle-ups*
40 Double Unders**

*MU Sub 8 C2B Pull-ups + 8 Dips = 4 MU’s
**DU Sub 2 to 1 Singles

***

45 minute Conditioning class tonight, 5:30 in the PIT!!!

CONDITIONING CLASS:

 

WOD:
25 MIN EMOM
Min 1: 10-15 Burpees
Min 2: 15 Ball Slams
Min 3: 10-15 Calorie Row
Min 4: 15-20 Abmat Sit-ups
Min 5: 200m Run

*depending on how fast folks can cycle through, goal would be to afford about 20-30 sec rest time

***

Momma’s Quote of the Week: “The day is what you make it! So why not make it a great one?”—Steve Schulte

***

Guys, it is going to be HOT out there the next few days.  Please be smart about your training and your hydration!  

Bring lots of water to the gym (we have plenty of fountains for refills), but also remember that proper hydration starts BEFORE you get to the gym.  Try your best to hydrate throughout the day and be sure to replenish your fluids post-WOD as well.

And check out these tips from modPALEO about training safe in the heat!!

***

Speaking of mP, today is the last day to vote for them to win a 25k small business grant from FedEx!! Let’s help make it happen!!

You can vote for modPALEO here: http://smallbusinessgrant.fedex.com/Gallery/Detail/c49b682b-5303-4bee-a2a5-18205dc932b5


June 14 – Freedom Park

IMG_5326
[hr] Ab*Wheel

Plank Challenge: 3×10 side plank with knee crunches


CF Blog June 14

Strength:
Jerk 1-1-1-1-1-1-1 (working up to a heavy single or a new 1RM)

WOD: (from 7/27/15)

FullSizeRender-2

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

Cash Out:

2 Rounds
10 GHD Sit-ups
10 T2B
25 Banded Good Mornings
10 Paloff Press (ea. side)

***

Interesting read from The Wall Street Journal:

The Greek Hero at the Gym

By DANIEL KUNITZ

When my cousin Juliet and one of her friends, both eighth-graders, joined the women’s weightlifting team at their school, I was astonished. When else in history could such a thing have been possible? The girls had done it, Juliet explained, “because we wanted to start a new sport that would make us stronger.” It is a simple goal, but it says a lot about our remarkable moment in the history of fitness.

When I was her age (I’m now 47), a girl wanting to get stronger might have provoked snorts of disapproval and mockery, even disgust. Ordinary young women weren’t supposed to want muscles or to bother with being strong. Such desires were deemed unfeminine. In the 1980s, girls like Juliet might have hoped to get as skinny as Jane Fonda in one of her workout videos, while the boys might have wished to pump themselves up like Arnold Schwarzenegger. In both cases, they would have been seeking a particular look.

Juliet’s chosen sport, weightlifting—which is emphatically not bodybuilding—consists of the events included in Olympic competition: the snatch and the clean-and-jerk. You don’t take up weightlifting to look like Taylor Swift or to sculpt any particular physique. You take it up to enhance your athletic performance and, ultimately, your performance in life.

Juliet and her peers, male and female alike, are part of a growing movement of athletic adventurers—from CrossFitters and Parkour athletes to acroyoga devotees and playground gymnasts—who have begun to reconceive the very idea of fitness. They are not starting from scratch. The long history of fitness includes periods of forgetfulness and rediscovery, which gradually move our understanding forward. We are slowly locating lost places on the map, even while uncovering new ones.

When Juliet chose to lift weights, she was embracing one of the key features of this new fitness movement: an emphasis on working out for performance and a rejection of the increasingly outmoded aesthetic of emaciation. When your focus shifts from your reflection in the mirror to how well you function in the world, a number of things happen. You may well look better naked, but you will also become more agile, more flexible, stronger, more confident and mentally sharper. Your practice regime will shape your life as well as your body, altering, among other things, how you eat, sleep and view others. You might even find that your conventional notion of beauty, inherited from the past century, begins to give way to something more like what you know from trips to the museum and textbook glimpses of ancient Greeks.

For the last 500 years or so, at least since the Renaissance, the West has set its standard of male beauty in the mold of Greek statuary such as the famed Doryphoros, a muscled warrior-athlete in midstride, with pecs and abs worthy of an armored breastplate. To the Greeks, this male figure represented much more than a body worthy of an underwear ad. Their sense of beauty was more expansive than ours. For them, the Doryphoros and other images of hero-athletes were pure expressions of kalokagathia (combining the words for beauty and goodness), which the scholar Werner Jaeger defined as the “highest unity of all excellences.” Such bodies captured the qualities that made for useful citizens and a healthy body politic: self-mastery, discipline and strength. They were also evidence of toil and a willingness to sacrifice.

Keep reading…


June 15 – Freedom Park

IMG_5197
[hr] Run 1000m + Max Ball Slams + 800m Run + Max Ball Slams + 600m Run + Max Ball Slams + 400m Run + Max Ball Slams + 200m Run

Plank Challenge: 3×5 push-up to side plank


CF Blog June 15

Strength:
Pull-ups 3 x Max Reps – rest as needed btwn sets

Partner WOD:

IMG_9590

Teams of 2
100 Lateral Plyo Skier Hops
800m Sandbag/Med Ball Run
75 Ball Slams (30/20)
100 Double Unders
75 Wall Balls (20/14)
100 Double Unders
75 Burpees
800m Sandbag/Med Ball Run
100 Lateral Plyo Skier Hops

***

Conditioning class tonight 5:30 in the PIT!!!

WOD:
AMRAP 25
200m Run
20 KB Swings
200m Run
20 Push-ups
200m Run
20 Abmat Sit-ups
200m Run
20 Air Squats

***

Beers and Burpees

As you may have seen posted on social media or from the banner/koozies at our box, the 6th Annual Beers and Burpees event is scheduled for Saturday, Sept. 10. We are one of the 13 boxes co-hosting the charity event this year. The event will be held in the Southend area at the Rugby Athletic Center/STAX. We’re expecting over 1,000 people to attend this all-day event with heats every 30 minutes (heats selected when registering). The event is only $100 for a team of two…that’s $50/person for registration, t-shirt/tank top, 4 free SweetWater beers, free food and other sponsor giveaways….with 100% of the proceeds going to charity.

Check out the 1 min promo video: https://www.youtube.com/watch?v=RgkFixGxdIc

Link to Facebook Event Page: https://www.facebook.com/events/1105656372790455/

Additional info:

  • For more info and to register: www.beersandburpees.com/register
  • There will be beer vendors, food trucks, a celebrity heat, a kids “Brownies and Burpees” division, other kids activities, music and much more throughout the entire day.
  • 100% of the money raised from this event will be donated to Dream on 3 which is a local wish-granting organization for special needs kids. Our goal is to raise $50,000 this year.
  • If interested in being a sponsor or if you have any questions, contact beersandburpees@gmail.com

June 16 – The Pit

IMG_5300
[hr] Speed/Strength: Prowler Push x5

WOD: AMRAP 20 – 500m Row + 400m run + 25 calories on the bike

Plank Challenge: 3×10 rolling slam ball planks


June 16 – Freedom Park

untitled

Traveling the world through Charlotte restaurants

Help!

Bonding through food and wine

Bane

A reassuring lie

Disc brakes

Unfriendly

GMO rats

[hr] Speed/Strength: Prowler Push x5

WOD: AMRAP 20 – 500m Row + 400m run + 25 calories on the bike

Plank Challenge: 3×10 rolling slam ball planks


CF Blog June 16

Strength:
Barbell Walking Lunges 3 x 6 (ea. side or 12 total steps per set)

WOD: (from 6/5/14)

#TBT
#TBT

In 8 Minutes
40 KB Swings (1.5/1)
40 KB Goblet Squats (1.5/1)

*Row with remaining time, score is meters rowed

Rest 4 minutes

AMRAP 8
1 Rope Climb
4 HSPU (Strict)
8 Box Jumps (30/24)
12 Abmat Sit-ups

***

Beers and Burpees

As you may have seen posted on social media or from the banner/koozies at our box, the 6th Annual Beers and Burpees event is scheduled for Saturday, Sept. 10. We are one of the 13 boxes co-hosting the charity event this year. The event will be held in the Southend area at the Rugby Athletic Center/STAX. We’re expecting over 1,000 people to attend this all-day event with heats every 30 minutes (heats selected when registering). The event is only $100 for a team of two…that’s $50/person for registration, t-shirt/tank top, 4 free SweetWater beers, free food and other sponsor giveaways….with 100% of the proceeds going to charity.

Check out the 1 min promo video: https://www.youtube.com/watch?v=RgkFixGxdIc

Link to Facebook Event Page: https://www.facebook.com/events/1105656372790455/

Additional info:

  • For more info and to register: www.beersandburpees.com/register
  • There will be beer vendors, food trucks, a celebrity heat, a kids “Brownies and Burpees” division, other kids activities, music and much more throughout the entire day.
  • 100% of the money raised from this event will be donated to Dream on 3 which is a local wish-granting organization for special needs kids. Our goal is to raise $50,000 this year.
  • If interested in being a sponsor or if you have any questions, contact beersandburpees@gmail.com

June 17 – Freedom Park

IMG_5464
[hr] 5x1000m run

Plank Challenge: 3×10 forearm plank with knee taps


CF Blog June 17

Strength:

FullSizeRender-3

EMOM 12 Clean & Jerk @70+%

WOD: (from 6/12/15)
4 Rounds
300m Row
20 T2B
10 Push Presses (115/80)

***

FREE Bootcamp tomorrow, 11am!!!  Bring a friend and meet us at Sycamore Brewing!!

***

Beers and Burpees

As you may have seen posted on social media or from the banner/koozies at our box, the 6th Annual Beers and Burpees event is scheduled for Saturday, Sept. 10. We are one of the 13 boxes co-hosting the charity event this year. The event will be held in the Southend area at the Rugby Athletic Center/STAX. We’re expecting over 1,000 people to attend this all-day event with heats every 30 minutes (heats selected when registering). The event is only $100 for a team of two…that’s $50/person for registration, t-shirt/tank top, 4 free SweetWater beers, free food and other sponsor giveaways….with 100% of the proceeds going to charity.

Check out the 1 min promo video: https://www.youtube.com/watch?v=RgkFixGxdIc

Link to Facebook Event Page: https://www.facebook.com/events/1105656372790455/

Additional info:

  • For more info and to register: www.beersandburpees.com/register
  • There will be beer vendors, food trucks, a celebrity heat, a kids “Brownies and Burpees” division, other kids activities, music and much more throughout the entire day.
  • 100% of the money raised from this event will be donated to Dream on 3 which is a local wish-granting organization for special needs kids. Our goal is to raise $50,000 this year.
  • If interested in being a sponsor or if you have any questions, contact beersandburpees@gmail.com

CF Blog June 18

WOD: (from 6/3/14)

IMG_9648

2 Rounds
30 Wall Balls (20/14)
30 Burpees
30 Walking Lunges
30 Abmat Sit-ups
30 Box Jumps (24/20)

Post WOD: 800m Run Time Trial (AFAP)

***The weather should be gorgeous today!  Come join us for Bootcamp!!!***


CF Blog June 19

Happy Father’s Day to all of the CrossFit Dads out there!!!

 

Strength/Skill:

fathers-day

20 min Goat Work

WOD: (from 6/9/15)
6 Rounds
12 Ring Rows
20m Shuttle Run
12 Ball Slams (pick load)


June 20 – The Met

IMG_5493
[hr] WoD 1: 5 Rounds: 10 push-ups + 15 Yard Sales + 20 Squats
WoD 2: 21-15-9 Jumping Lunges + Handstand Kick-ups + Burpee Rock Jumps

 Plank Challenge: 3×10 Rolling side forearm planks

CF Blog June 20

Strength:

FullSizeRender-5

Back Squat 1RM

WOD: (from 9/2/14)
5 Rounds
10 KB Swings
10 Burpees
10 Pull-ups

Cash Out:

2 Rounds
25 Abmat Sit-ups
10 Toes to Bar
15 Back Extensions

***

CONDITIONING CLASS – 5:30 in the PIT

WOD:
AMRAP 15
500m Row + 15 KB Swings + 60 seconds of rest

Rest 3 Minutes

AMRAP 12
10 Calories on the Airdyne + 10 Wall Balls + 30 seconds of rest

***

Momma’s Quote of the Week: “Don’t worry about the results until you’ve mastered the art of showing up.”—James Clear

***

Great read from Lift Big, Eat Big.  It’s a good reminder that your training and your goals are about YOU and what you want to achieve.  Don’t lose sight of your personal focus.

STOP COMPARING YOURSELF TO OTHERS

MARK WOODS | MAY 11, 2016

The substantive purpose of this article is to demonstrate that the utilization of external quantitative-based comparisons in the formation of goals or objectives will only serve to demotivate the athlete: these comparisons will, in most cases, lead to underperformance over time. It will be logically demonstrated that, instead, only short-term internal comparisons will result in the steady level of motivation necessary for the elicitation of athletic progress and optimal performance.

A Midsummer Day of Motivation

One early midsummer morning I walked, no, skipped, into the box in which I had been coaching at the time: today, I told myself, I am going to unveil the strength program that will change the CrossFit scene! I had spent weeks putting together a program that I thought would lead to “PR Parties” for the months to come: I thought, under my watchful eyes, that every member would finally discover that untapped potential which is so critical towards enabling self-actualization in sports and fitness.

The name of today’s game was my favorite: deadlifts. It started off well enough in the morning crew: a few PRs and a couple I-never-thought-deadlifts-would-feel-so-easy led me to believe that my new program was going to be a smashing hit. But then again, it’s really not too difficult to find motivation in the morning-crew of any fitness facility. After a morning packed with motivated shouts of glee and ringing of the PR-bell, I was certain that I was on to something.

Then the early afternoon crowd walked in. About fifteen minutes into the class I saw a dejected face standing over a barbell packed with the weight necessary for a personal record. Upon further questioning, this athlete replied “I’ll never be able to deadlift the same numbers as so-and-so, they’re just a beast: they deadlift like 200 more pounds than me”. My reply was simply: “Why not?”. As a coach, this was the moment that I realized a critical lesson: the greatest training plan will provide nothing for an athlete that lacks the motivation necessary for success.

The Problem: An Unmotivated Athlete

Let’s start by making one thing clear: motivation is critical towards the maintenance of progress in any athletic endeavor. Motivation is what makes us want to be better when we know that we’re capable of being better. Motivation is what potentiates an elite athlete to train for months in order to add a couple kilos to their one-rep-maxes: to grind away each day under the belief that small successes will lead to worthy achievements.

This entails two important components: first, that the value of the goal is worthy of the potential costs; and second, that the probability of achieving this goal is high. Concerning my long-term goals, I am motivated to eventually deadlift four hundred kilos because I believe that, with the right training plan and diet, I’m capable of hitting this number: that my capacity to achieve is directly under my control. Concerning my short-term goals, I am motivated to set a new 5RM because: I believe that I am capable of this feat; and that the toils of my training will eventually permit me to deadlift four hundred kilos in the future.

Then there’s the unmotivated athlete: we’ve all seen them and, likely at some point in our training, have been one for that matter. The unmotivated athlete will not possess the effort levels necessary to produce improvement in any athletic domain: instead it will lead to behaviors that incur the status-quo. In an unmotivated state we walk into the gym, look at the training board, and say: “No f—ing way is that going to happen”. We may even ask ourselves “what’s the point”: is all this toil really worth the rewards we may or may not reap through our training? One thing is for certain: the unmotivated athlete isn’t going to achieve very much.

continue reading…


June 21 – Freedom Park

IMG_5303
[hr]

3 WoDs – 3 Rounds each:
One Minute Wall Jumps + One Minute Plank
One Minute pendulum ab leg swings + One Minute Jumping Lunges
One Minute Dips + One Minute Tuck Jumps
 Plank Challenge: 3×10 Rocking forearm plank

CF Blog June 21

Strength:

FullSizeRender-8

Deadlift 3-3-3-3 ~85%

WOD: (from 9/16/14)
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 Rope Climb
15 DB Push Presses (35/20)
30 Double Unders
400m Run

***

Beers and Burpees

As you may have seen posted on social media or from the banner/koozies at our box, the 6th Annual Beers and Burpees event is scheduled for Saturday, Sept. 10. We are one of the 13 boxes co-hosting the charity event this year. The event will be held in the Southend area at the Rugby Athletic Center/STAX. We’re expecting over 1,000 people to attend this all-day event with heats every 30 minutes (heats selected when registering). The event is only $100 for a team of two…that’s $50/person for registration, t-shirt/tank top, 4 free SweetWater beers, free food and other sponsor giveaways….with 100% of the proceeds going to charity.

Check out the 1 min promo video: https://www.youtube.com/watch?v=RgkFixGxdIc

Link to Facebook Event Page: https://www.facebook.com/events/1105656372790455/

Additional info:

  • For more info and to register: www.beersandburpees.com/register
  • There will be beer vendors, food trucks, a celebrity heat, a kids “Brownies and Burpees” division, other kids activities, music and much more throughout the entire day.
  • 100% of the money raised from this event will be donated to Dream on 3 which is a local wish-granting organization for special needs kids. Our goal is to raise $50,000 this year.
  • If interested in being a sponsor or if you have any questions, contact beersandburpees@gmail.com

June 22 – Freedom Park

IMG_5327
[hr] Partner Murph: Run 1 mile together, then split 100 push-ups, 200 sit-ups, 300 squats, then run 1 mile together

 Plank Challenge: 3×20 boomerangs

CF Blog June 22

Strength:

FullSizeRender-9

Push Press 5-5-5

Partner WOD: AMRAP 25
1000m Row
30 Burpee Jump Overs (partner in a plank hold)
30 Pull-ups (partner in a wall sit hold)
30 Squat Clean Thrusters (135/95) (partner in a front rack hold)

*

CONDITIONING CLASS – TODAY, 5:30 in the PIT!!

*

Conditioning Class WOD:

EMOM 25
Minute 1: Jump Rope/Double Unders
Minute 2: Plank Hold
Minute 3: Ball Slams
Minute 4: 10m Shuttle Run (Death by Style)
Minute 5: Rest

***

Very interesting read from the New York Times:

Older Athletes Have a Strikingly Young Fitness Age

By GRETCHEN REYNOLDS

Older athletes can be much younger, physically, than they are in real life, according to a new study of participants in the coming Senior Olympics. The study found that the athletes’ fitness age is typically 20 years or more younger than their chronological age, providing a clear inspiration to the rest of us to get out and start moving more.

I wrote last year about fitness age, a concept developed by researchers at the Norwegian University of Science and Technology in Trondheim who had taken note of epidemiological data showing that people with above-average cardiovascular fitness generally had longer life spans than people with lower aerobic fitness. So at any given age, fit people were relatively younger than were people who were out of shape.

But the researchers decided that their insight was not useful unless people could easily determine their fitness age. So using a mobile exercise laboratory, they went out and tested the fitness and health of more than 5,000 Norwegian adults and used the resulting data to create a sophisticated algorithm that could rapidly calculate someone’s aerobic capacity and relative fitness age based on his or her sex, resting heart rate, waist size and exercise routine.

They then set up a beguilingly simple online calculator that people could use to determine their fitness age.

When I wrote about the calculator last year, Dr. Pamela Peeke took note. An assistant professor of medicine at the University of Maryland and board member of the foundation that runs the National Senior Games — which are informally known as the Senior Olympics — she is also a competitive triathlete.

And biologically, it seems, she is a spring chicken. When she plugged her personal data into the online fitness calculator, it told her that her fitness age is 36.

Chronologically, she is 61.

Continue reading…


June 23 – The Pit

IMG_5309
[hr] 800m run
25 KB swings
400m run
20 KB swings
400m run
25 KB swings
800m run


June 23 – The Pit

untitled (2)

Plan to live forever

Guide to Snapchat

ZenBunni

Paleo travel tips

Life changing power of small things

Iconic guitars

Owl

It’s time to talk about guns. Again.

Our very own Aaron Hewitt’s thoughts on increasing your speed for races

Jiyo

[hr] 800m run
25 KB swings
400m run
20 KB swings
400m run
25 KB swings
800m run


CF Blog June 23

Strength:

IMG_1874

Bulgarian Split Squat 8-8-8

WOD: (from 8/31/14)
4 Rounds 1 min per station of:
Abmat Sit-ups
Ball Slams (30/20)
Mtn Climbers
Row (calories)
Rest

***

Ultimate CrossFit Athletes,

Please help us honor a member of the local CrossFit community whose life was tragically taken from her much too soon.  

http://www.pinevillecrossfit.com/2016/06/remembering-amanda/

Amanda Strous was a member at CrossFit Pineville. As we strive to help support and lift up our friends and neighbors at CFP, we’d like to engage your help as well.  Thoughts and well-wishes I’m sure would be much appreciated.  And if you feel so inclined, here is a link to her fundraising page.

https://www.gofundme.com/2a9k5qk

Also, be on the lookout for an event at the end of July to be held in honor of Amanda.


June 24 – Freedom Park

IMG_5289
[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: 3×10 ski jumps


CF Blog June 24

Strength:

13502033_924772566933_5064459684296781055_n

OHS 1-1-1-1-1-1-1

WOD: (from 9/11/15)
3 Rounds
10 Power Snatches (95/65)*
400m Run
10 Ring Dips

*scale up or down in weight as needed

***

Ultimate CrossFit Athletes,

Please help us honor a member of the local CrossFit community whose life was tragically taken from her much too soon.

http://www.pinevillecrossfit.com/2016/06/remembering-amanda/

Amanda Strous was a member at CrossFit Pineville. As we strive to help support and lift up our friends and neighbors at CFP, we’d like to engage your help as well. Thoughts and well-wishes I’m sure would be much appreciated. And if you feel so inclined, here is a link to her fundraising page.

https://www.gofundme.com/2a9k5qk

A Memorial WOD will be held for Amanda on Saturday, July 30 – the day she was supposed to be married.  We’d love to get a good contingent together to represent Ultimate.

From the CF Pineville FB page:

“On behalf of CrossFit Pineville, I just want to thank the incredible Charlotte CrossFit community (and beyond) for their sincere condolences on the tragic loss last weekend of one of our own, Amanda Strous. Her fiance Cory is one of our coaches & they are a vibrant part of our community!

We will be holding a Memorial WOD for Amanda on Saturday, July 30th. We will have more info to come, but please save the date and consider being apart of this event to honor and remember our sweet Amanda.”


CF Blog June 25

WOD: (from 9/6/14)

FullSizeRender-10

“Chipperson”
800m Run
30 Wall Balls (20/14)
30 Burpees
30 KB Swings (1.5/1)
500m Row
30 Air Squats
30 Abmat Sit-ups
30 Pull-ups
800m Run

***

Detox*Retox Bootcamp is on for today @ 11!!!  Come join us!!

***

Ultimate CrossFit Athletes,

Please help us honor a member of the local CrossFit community whose life was tragically taken from her much too soon.

http://www.pinevillecrossfit.com/2016/06/remembering-amanda/

Amanda Strous was a member at CrossFit Pineville. As we strive to help support and lift up our friends and neighbors at CFP, we’d like to engage your help as well. Thoughts and well-wishes I’m sure would be much appreciated. And if you feel so inclined, here is a link to her fundraising page.

https://www.gofundme.com/2a9k5qk

A Memorial WOD will be held for Amanda on Saturday, July 30 – the day she was supposed to be married. We’d love to get a good contingent together to represent Ultimate.

From the CF Pineville FB page:

“On behalf of CrossFit Pineville, I just want to thank the incredible Charlotte CrossFit community (and beyond) for their sincere condolences on the tragic loss last weekend of one of our own, Amanda Strous. Her fiance Cory is one of our coaches & they are a vibrant part of our community!

We will be holding a Memorial WOD for Amanda on Saturday, July 30th. We will have more info to come, but please save the date and consider being apart of this event to honor and remember our sweet Amanda.”


CF Blog June 26

WOD:

FullSizeRender-11

EMOM 15
2 Power Cleans (pick load)
15 Double Unders

 

Speed:
Partner Band Sprints 10 x 25m


June 27 – The Met

IMG_5319
[hr] BC Poker

Plank Challenge: 3×10 wrist grab side forearm plank


CF Blog June 27

Strength:

FullSizeRender-12

Back Squat 4×3 @80%

WOD:
2 Rounds
30 Burpees
30 Pull-ups
30 Thrusters (75/55)

Cash Out: 5 Frame Rowling Competition

***

Conditioning Class – 5:30 in the PIT!

WOD:
20 Minutes (:40 sec work/:20 sec rest)
Wall Balls
Abmat Sit-ups
Lateral Plyo Skier Hops
KB Swings

POST WOD: Group Stretch

***

Momma’s Quote of the Week: “Without a sense of caring, there can be no sense of community.”–Anthony J. D’Angelo

***

Ultimate CrossFit Athletes,

Please help us honor a member of the local CrossFit community whose life was tragically taken from her much too soon.

http://www.pinevillecrossfit.com/2016/06/remembering-amanda/

Amanda Strous was a member at CrossFit Pineville. As we strive to help support and lift up our friends and neighbors at CFP, we’d like to engage your help as well. Thoughts and well-wishes I’m sure would be much appreciated. And if you feel so inclined, here is a link to her fundraising page.

https://www.gofundme.com/2a9k5qk

A Memorial WOD will be held for Amanda on Saturday, July 30 – the day she was supposed to be married. We’d love to get a good contingent together to represent Ultimate.

From the CF Pineville FB page:

“On behalf of CrossFit Pineville, I just want to thank the incredible Charlotte CrossFit community (and beyond) for their sincere condolences on the tragic loss last weekend of one of our own, Amanda Strous. Her fiance Cory is one of our coaches & they are a vibrant part of our community!

We will be holding a Memorial WOD for Amanda on Saturday, July 30th. We will have more info to come, but please save the date and consider being apart of this event to honor and remember our sweet Amanda.”


June 28 – The Pit

IMG_5534
[hr] 4 Rounds:
20 ball slams
10 DB presses
20 calories on the bike
10 pull-ups
20 KB swings
10 box jumps
20 wall balls
500m row

Plank Challenge: Max effort full plank


CF Blog June 28

Strength:
RDL 5-5-5 ~ 40% of your DL 1RM 

FullSizeRender-13

start light and add some weight each set

WOD: (from 11/7/11)
3 Rounds
400m Run
15 Box Jumps (24/20)
21 KB Swings (1.5/1)

Cash Out:

3 Rounds
10 Hollow Rocks
1 min side plank R
1 min side plank L
15 Back Extensions

***

Beers and Burpees

As you may have seen posted on social media or from the banner/koozies at our box, the 6th Annual Beers and Burpees event is scheduled for Saturday, Sept. 10. We are one of the 13 boxes co-hosting the charity event this year. The event will be held in the Southend area at the Rugby Athletic Center/STAX. We’re expecting over 1,000 people to attend this all-day event with heats every 30 minutes (heats selected when registering). The event is only $100 for a team of two…that’s $50/person for registration, t-shirt/tank top, 4 free SweetWater beers, free food and other sponsor giveaways….with 100% of the proceeds going to charity.

Check out the 1 min promo video: https://www.youtube.com/watch?v=RgkFixGxdIc

Link to Facebook Event Page: https://www.facebook.com/events/1105656372790455/

Additional info:

  • For more info and to register: www.beersandburpees.com/register
  • There will be beer vendors, food trucks, a celebrity heat, a kids “Brownies and Burpees” division, other kids activities, music and much more throughout the entire day.
  • 100% of the money raised from this event will be donated to Dream on 3 which is a local wish-granting organization for special needs kids. Our goal is to raise $50,000 this year.
  • If interested in being a sponsor or if you have any questions, contact beersandburpees@gmail.com

June 29 – Freedom Park

IMG_5619
[hr] 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

Plank Challenge: Max effort right side plank


CF Blog June 29

Strength:

FullSizeRender-14

Weighted Pull-ups 3-3-3-3

PARTNER WOD: “Wingman”
Teams of 2
100 Burpees
100 T2B
100 Jumping Lunges
100 KB Swings (1.5/1)
100 Calorie Row

*

CONDITIONING CLASS- 5:30 in the PIT

 

WOD:

25 MINUTE EMOM
Min 1: 10-15 Burpees
Min 2: 15 Ball Slams
Min 3: 10-15 Calorie Bike
Min 4: AMREP Lateral Hurdle Hops
Min 5: 200m Run

POST WOD: Core work or stretch

***

4th of July Schedule:

8 & 9:30 am classes only!!!

***

Ultimate CrossFit Athletes,

Please help us honor a member of the local CrossFit community whose life was tragically taken from her much too soon.

http://www.pinevillecrossfit.com/2016/06/remembering-amanda/

Amanda Strous was a member at CrossFit Pineville. As we strive to help support and lift up our friends and neighbors at CFP, we’d like to engage your help as well. Thoughts and well-wishes I’m sure would be much appreciated. And if you feel so inclined, here is a link to her fundraising page.

https://www.gofundme.com/2a9k5qk

A Memorial WOD will be held for Amanda on Saturday, July 30 – the day she was supposed to be married. We’d love to get a good contingent together to represent Ultimate.

From the CF Pineville FB page:

“On behalf of CrossFit Pineville, I just want to thank the incredible Charlotte CrossFit community (and beyond) for their sincere condolences on the tragic loss last weekend of one of our own, Amanda Strous. Her fiance Cory is one of our coaches & they are a vibrant part of our community!

We will be holding a Memorial WOD for Amanda on Saturday, July 30th. We will have more info to come, but please save the date and consider being apart of this event to honor and remember our sweet Amanda.”


June 30 – The Pit

IMG_5288
[hr] 200m – Run / 2 Burpees
200m – Walk
400m – Run / 4 Burpees
200m – Walk
600m – Run / 6 Burpees
200m – Walk
800m – Run / 8 Burpees
200m – Walk
1200m – Run / 12 Burpees
200m – Walk

Plank Challenge: Max effort left side plank


June 30 – The Pit

untitled (3)

Running myths

Japan’s first naked restaurant has age & weight restrictions

Vulnerability

Avocado shortage fuels crime wave

Cuba

Backfired

Gateway to the underworld

Opaque couché

It’s nothing personal

Be a rainbow to someone else’s cloud

[hr] 200m – Run / 2 Burpees
200m – Walk
400m – Run / 4 Burpees
200m – Walk
600m – Run / 6 Burpees
200m – Walk
800m – Run / 8 Burpees
200m – Walk
1200m – Run / 12 Burpees
200m – Walk

Plank Challenge: Max effort left side plank


CF Blog June 30

Speed:

IMG_5667

8 x 50m Sprints

WOD:
3 Rounds
20 Wall Balls (20/14)
30 Abmat Sit-ups
40 Double Unders
400m Run

Cash Out:
Trainer Led Foam Roll

***

At the beach or traveling this summer? Check out our Vacation WOD page for plenty of WOD ideas for you to tackle sans equipment!

Vacation WODs

On the road? No access to “proper” facilities? No worries. Below are plenty of opportunities to get your sweat on. 3, 2, 1 GO!

Run 1/2 mile 50 air squats – 3 rounds.

10 push-ups 10 sit ups 10 squats – 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran…21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

more here…


July 1 – Freedom Park

IMG_5436
[hr] WoD1: 1000m run (AFAP)

WoD 2: 3 Rounds – 30 sec on, 15 sec off

1.Single jump ropes

2.High knees with a jump rope

3.Reptile push-ups

4.Side lunges

5.Burpee lateral jumps

6.Split leg v-ups


CF Blog July 1

Strength:
Clean 10×1 @80-90%

IMG_6105

WOD: “Incredible Hulk”
AMRAP 20
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Press (115/75)
5 Back Squats (115/75)

***

4th of July Hours

8 & 9:30 am classes only!!

***

We are going to be running a 2 week trial Yoga Class!

Yoga_UCF Pic

WHAT: Yoga Deep Stretch w/ Eylse Mullis

WHEN: Wednesday, July 6 at 6:45pm and Wednesday July 13th at 6:45pm

WHERE: Charlotte Yoga South End – 1430 Winnifred St, Charlotte Nc 28203

COST: These two classes will be Free

If these 2 trial classes are successful this will be an ongoing offering on Wednesday nights at 6:45pm. Yoga will be a membership add on at $10/month or members can pay per class at $5 a class. Non-members, family, friends, and guests will be able to come and participate for $10 a class.

Elyse’s BIO:

Elyse is a former member of Ultimate CrossFit and continues to train with a CrossFit athlete as part of her fitness routine. She has always integrated yoga in to her weekly workouts and not only has yoga changed her core strength, but she noticed a large difference in her flexibility.

She took the leap in to yoga teacher training in January of this year and completed the 200hr yoga teacher training program at Charlotte Yoga, studying under Jaimis Huff and Jennifer Busco. After completing her training she developed a passion for integrating yoga in to any athletes routine. Whether they are a runner, powerlifter, Olympic lifter, CrossFiter, etc. she wants to help them experience the benefits of yoga.

Elyse will be bringing a Deep Stretch class to all members of Ultimate CrossFit-and she will not take the excuse that you cannot ‘do yoga’ because you are not flexible! That is exactly what deep stretch is for-stretching deep in to those tight muscles with all levels of modifications available. Thus resulting in deeper squats for bigger PR’s!

When Elyse isn’t at the Studio, you can find her zipping around on her bike in the Southend area, asking strangers what nail color they are wearing or elbow deep in glitter crafting her heart out.