Bootcamp – June 2

06012012Hi there. It’s Carter. I’m back for a few months. Let’s boogie.


WoD1: 4 Rounds of 20 Flutter Kicks + 10 (very explosive) Tuck Jumps + Sprint 200m. This one should be fast, so get after it!

WoD2: Run 1 mile. On the top of every minute, stop and do 5 Burpees.


CF Blog June 2

Strength:

bar-facing burpees...they almost look effortless ;)
bar-facing burpees…they almost look effortless 😉

Hang Snatch 3-3-3-3

WOD:
EMOM 20
15/12 Calorie Row
20 KB Swings (1.5/1)
10/8 Calorie Bike
10 Pull-ups
40 Sec Plank Hold (any way)


Did you know we had a BodPod at the gym?  

We Do!!  If you’re interested in scheduling an appointment, you can do so at the Carolina Body Metrics site.

Don’t know what a Bod Pod is?  Check out the Info below!

*

The Bod Pod is a specialty body fat testing system that gives the most accurate results available.

How does it work?

Air displacement technology accurately measures the amount of fat and lean muscle mass in the body, without the discomfort of other methods.

There are several benefits to using the Bod Pod when compared to other body testing methods:

  • The assessment is extremely simple and comfortable. The time you will actually be sitting in the Bod Pod only last about 2 minutes. There are a few minutes in the beginning where we collect some basic info about you and some pre-test calibrations. All-in-all its about a 5 minute process.
  • You stay dry! Unlike hydrostatic testing, which submerges you in a tank of water, the Bod Pod requires no time consuming preparations or post-test shower to remove dirty water and germs.
  • It is safe for kids too. It is the only body monitoring technology that is applicable to kids as well as adults.

Since the Bod Pod technology has emerged, it has become the world’s leading body- monitoring system. The NFL combine uses it to test players prior to recruitment. The Mayo Clinic uses it to monitor the health and treatment of patients. NBC’s “The Biggest Loser” uses it to track changes in contestants during the show. It is an excellent tool that some of the health and fitness leaders in the nation are already relying on.

Overview

WhatHowPositiveNegative
The Bod Pod, using air displacement technology is one of the best indicators of overall health. This method has been developed using the same principles as under water weighing. The technique uses air, as opposed to water and is known as air displacement plethysmography.Patients enter a sealed chamber that measures their body volume through the displacement of air in the chamber. Body volume is combined with body weight in order to determine body density. You will sit inside the Bod Pod cabin for about 2 minutes. Total time including goal setting and reviewing is approximately 10-15 minutes.Safe, non-invasive, and ideally suited for frequent testing. Provides the highest degree of accuracy, with the least discomfort in testing. Very quick—only 2 minutes inside of chamber. Can test any physical attribute of a person—can hold up to a 7-foot person and 550 pounds. Flexibility in testing special populations, including young children.Very few businesses carry the Bod Pod. Finding a place that offers this method can be difficult.

CF Blog June 3

WOD:

IMG_3508

“Broken Nutts”
2 Rounds
5 HSPU
7 Deadlifts (250/175)
12 Box Jumps (30/24)
25 Pull-ups
50 Wall Balls (20/14)
100 Double Unders
200m Plate Run (45/35)


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


CF Blog June 4

WOD: (from 7/10/11)

photo-15

3 Rounds
500m Row
25 Push-ups
2 Rope Climbs
25 Ball Slams (30/20)


BOOTCAMP – JUNE… FIF!

Found this in the Way Back Machine. 2012, 6:30a class.Found this in the Way Back Machine. 2012, 6:30a class.

It’s the FIF.

And check in to WCCB News Rising Monday morning at 8:30 to see Amber Lewis, Founder/CEO of The Good Kitchen (shameless, I know – not sorry) bring the good word.


from June 4, 2012:

WoD1:
AMRAP15 of 10 Push Ups + 20 Squats + Hill Run.

WoD2:
AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.


Conditioning – June 5

IMG_9717

 5 Rounds – 40 seconds on/20 seconds
-walking lunges
-sit-ups
-wall sits
-plank
-KB swings

WoD 2: 200m sprints x 5


CF Blog June 5

Strength:

IMG_3561

Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
2×3 @70%
Working Sets:
5×3 @75%

WOD: (20 min Cap)
5 Rounds
200m Run
14 DB Thrusters (35/20)
30 Double Unders
7 C2B Pull-ups

***

Momma’s Quote of the Week:  “It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short term and the long term for both yourself and others will come.”—Dalai Lama  

***

Don’t forget to get your Zzzzzs!!  Important read from Breaking Muscle:

The Importance Of Sleep For Weightlifters And Other Athletes

Athletes are well aware of the importance of proper training if they want to make progress. They are also aware of the need for proper nutrition. Often given short shrift, though, is the need for recovery from those workouts. We have discussed massage and other general methods of recovery. Now I will discuss the importance of adequate rest between workouts. Since we spend roughly a third of our lives asleep, I think it is important that we understand this process more, especially with regard to recovery from physical exercise.

How Much Sleep Do Athletes Need?

Most people are aware the body needs sleep. After all, sooner or later we get tired. But just how much sleep do we need? This is difficult to say because like many other things, it depends on individual differences. Some people need more sleep than others due to metabolic reasons. Even the same person at different stages of his life will need differing amounts of sleep. And even that individual will need different amounts of sleep depending on his or her activity level.
Young people will usually require seven to eight hours of sleep per night for optimum performance. That is, optimum for average daily living. When that young person decides to become involved in serious athletic training, then the need for extra sleep will soon rise. It has to. The more physical activity you do, the more the muscles and nervous system will break down in the natural course of experiencing stress on the body. That rebuilding is done during sleep for most part. So naturally, the more you do, the more time it’s going to take to rebuild those systems, and the more sleep you need.

What Happens During Sleep

What exactly happens when you hit the sack and get to dreamland? First of all, you will go through a light sleep stage. Once you lie down and become relaxed, you might dose off. Maybe you will go to sleep fully at this point, but often you will reawaken but without fully cognizant vision. Not long after you maybe doze off again. This is what is called the threshold stage of sleep. This type of sleep is not enough to ensure adequate recovery.
But if all goes well, you soon will enter into the first stage of real sleep. Bodily processes slow down somewhat, temperature drops slightly, and the heart rate drops too. This is not a very deep sleep. As with the threshold stage this type of sleep is not sufficient for adequate recovery.
After some time, you enter the second stage of sleep. This is much deeper and your body processes slow down even more. This process continues until your body enters into its deepest sleep stage. This is where we use the term rapid eye movement sleep (REM sleep). It takes from one to two hours for you to reach this stage. This is where you start dreaming, as your eyes move rapidly and so might your body. Oddly enough in this situation your body processes speed up, mainly the heart rate but blood pressure can also fluctuate considerably. It is this situation that can generate some of the fantastic dreams we may remember afterwards. These can include the terrifying ones many of us are familiar with, such as falling, having an accident, or being chased. It can also produce more pleasant dreams. Finding money is a common one, I’m told.
That is the sleep cycle from start to finish, but this is not when you wake up. You actually go through several of these cycles in the course of a night, each one lasting from one to two hours. After the REM stage experience, usually after only a very short time, the cycle starts over, back at light sleeping. This is why we can be easily awakened at times and not at all at others. Finally, after eight hours or so, your body processes get back to normal in preparation for waking up.

The Special Sleep Requirements of Athletes

This is what happens with a good night’s sleep. This is what is necessary for the adequate recovery of a non-athlete. But this may not be enough if you are serious athletes doing a high volume of training. You will need more sleep or else you will be going into training sessions in sleep debt. You might get away with this for one training session, but it cannot continue if you expect to make any progress. Sleep debt also creates a window for opportunistic infections to enter the body. Invariably, I get a cold or the flu after two or three days of inadequate sleep. Since even these relatively benign diseases take a week to run their course, they inevitably lead to compromised training.

Conditioning – June 6

IMG_9716

AMRAP 25
1 Rope Climb
20 Russian Twists
20 DB presses
400m Run


CF Blog June 6

Strength:

IMG_3573

RDL 4×5 @40%

WOD:
AMRAP 20
5 HSPU (Strict)
10 Power Cleans (135/95)
15 Burpee Box Jump & Overs (24/20)*
20 Calorie Row

***

Cleaning Up Chalk…

IMG_3574

Looks like the summer heat has brought with it the dreaded “Chalk Monster”.  Not entirely sure why anyone needs chalk to ride a bike, but a friendly reminder to folks to clean off any equipment that you have used.  Especially in the heat when sweat abounds…if you’ve bled on it, sweat on it, or chalked it up, PLEASE grab one of the many disinfectant wipes from around the gym and clean it up!!!

Also good to note – adding extra chalk when you’re sweating does NOT improve your grip but DOES increase the likelihood of a tear.  Try bringing an extra hand towel to wipe your hands off on, or try sweat bands to reduce the amount of sweat on your hands.  


BOOTCAMP – 6/7

 

06072012Be better to your self.


from June 4, 2012:

WoD1:
AMRAP15 of 10 Push Ups + 20 Squats + Hill Run.

WoD2:
AMRAP5 of 50 Flutter Kicks + 15 Sit Ups.


Conditioning – June 7

IMG_9709

 

[hr]  750m Row OR 800m run
50 Pull-ups or ring rows
50 Abmat Sit-ups
50 Ball Slams
50 Box Jumps
50 DB Push Presses
50 KB Swings
750m Row OR 800m run


CF Blog June 7

Partner WOD:
100 Single Arm DB Overhead Walking Lunges (35/20)

IMG_3586

200 Double Unders
75 Wall Balls (20/14)
10 Rope Climbs
75 Wall Balls (20/14)
200 Double Unders
100 Single Arm DB Overhead Walking Lunges (35/20)

***

Today is Bring a Buddy Day!!

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regularly scheduled CrossFit classes to try for FREE today!

***

Check out what’s new from TGK!

We believe that you are not only what you eat – You are what you eat eats. In other words, you’re only as good as the fuel you fill up with.

One of the differentiating components of The Good Kitchen and the service we provide is how we source the ingredients we use in our meals. Five years ago, we (then modPALEO) began as a way to feed a small group of friends from our gym. As we grew, we continued to look at our ingredients with the same integrity as those we feed ourselves. And we still do. This means we only want the best. For us. For you. So, we use only 100% grass-fed and grass-finished beef (why is that important?); pasture-raised poultry, pork, eggs, lamb and turkey, and Seafood Watch compliant seafood items. And produce that is organic when available and necessary (we subscribe to the Dirty Dozen philosophy).

We work with farmers who utilize Animal Welfare standards and GAP certifications, promote sustainability and – through recent partnerships with Savory Institute – are working to push sustainability a step further to encompass regenerative agriculture. We source produce from farms and farmers using Organic practices. While they may not all be certified Organic, we know their practices and we eat the produce they provide.

Below is a comprehensive list of our farmers, purveyors and vendors. We work with each of them proudly.

White Oak Pastures – Beef, Pork, Chicken, Duck, Lamb, Eggs (Bluffton, GA)
Hickory Nut Gap – Turkey, Pork, Beef, cured meats (Asheville, NC)
Wild Turkey Farm – Chorizo (China Grove, NC)
Inland Seafood – Chicken, Chilean Salmon, NC trout and Gulf shrimp (Georgia, Gulf Coast, Western NC)
Plainville Farms – Turkey (New Oxford, PA)
Barbee Farms – Organic and conventional produce (Concord, NC)

Barbee FarmsEastern Carolina Organics (ECO) – Produce, yogurt, Maple Syrup, molasses and goat cheese (Central NC)
New Appalachia Foods – Produce (Western, NC)
Albert’s Organics – Organic produce (Charlotte, NC)
Chosen Roaster – Nuts and dried fruit (Charlotte, NC)
Applegate Meats – Salami, hotdogs and deli turkey (New Jersey)
The New Primal – Meat snacks (Charleston, SC)
Banner Grassfed Butter – Grass-fed Butter (Atlanta)
Mt Sterling – Goat Chedder Cheese (Mt. Sterling, WI)
Coconut Secret – Coconut Nectar, Coconut Aminos, Coconut Crystals, Coconut Vinegar (Mill Valley, CA)
Primal Kitchen – Avocado Oil, Ranch and Mayo (Oxnard, CA)
Bulletproof – Coffee and coffee-related add ons (Los Angeles, CA)
Paleo Treats – Desserts (San Diego, CA)
The Naked Tart – Raw, vegan desserts (Charlotte, NC)
Firewalker Hot Sauce – Hot sauces (Asheville, NC)
Batistini Farms – Olive oils (Greensboro, NC)

We also use the following standards for sourcing:

EWG (aka “Dirty Dozen”) – Vegetable & fruit sourcing requirements
Monterey Bay Seafood Watch – seafood sourcing
Animal Welfare
Always 100% grass-fed and pasture-raised proteins.
Our gluten-free facility is USDA inspected.


Conditioning – June 8

Bananas

Conqueror

Algorithmic responsibility

Priorities, eh?

Botched

Making a difference

Whoa!

Spiral odyssey

Bee crown

[hr] 400m run
10 ring rows
20 jumping lunges
400m run
10 ring rows
20 push-ups
400m run
10 ring rows
20 squats
400m run
10 ring rows
20 dips
400m run
10 ring rows
20 GHD
400m run


CF Blog June 8

Strength:

IMG_3615

Push Press 3-3-3-3

WOD:
5 Rounds
20 KB Swings (1.5/1)
400m Run

***

Good read from Catalyst Athletics:

Why Your Pulls Feel Ten Times Heavier Than Your Lifts

Matt Foreman

When you started Olympic weightlifting, you learned pretty quickly that it’s a mental sport. “50% mental, 50% physical.” Maybe your coach told you that, or maybe it was a fellow lifter. Or maybe you just figured it out yourself when the difficulty started kicking you in the crotch.

I can take that whole idea one step further. You already know weightlifting is psychological, but you might not understand how ENORMOUSLY psychological it is, and how much of your success and failure in this game relies on what’s happening between your ears.

This isn’t going to be another generic “mental toughness is crucial” article. I’ve got better ammunition than that.

Let me give you the example that’ll show you what I’m talking about, and I can just about guarantee you’ll have personal experience that connects with this. Have you ever finished your snatches or cleans in a workout, and then added 5 kg on the bar to do your snatch or clean pulls, and it felt like the flipping thing weighed 6,000 pounds?

You’ve done this, right? Let’s say we’ve got a lifter who has a snatch PR of 85 kilos. This lifter has a pretty good snatch workout and hits a solid 83 kg, right around PR level, and then pulls his straps out of his bag because the coach has programmed snatch pulls next, 4×3 @ 85 kg (100%). He loads 85 kg on the bar, straps up, and does a set of three snatch pulls that feels like he’s trying to drag the damn Titanic off the floor of the ocean. And between sets, he sits on the bench and goes through the same rigmarole we’ve all said to ourselves. “Holy #%#! That’s only a couple kilos more than I just snatched, and it feels like somebody loaded another half-ton on there! What the $#@!?”

Yeah, we’ve all been there. It’s a completely common phenomenon in Olympic lifting. And it’s also one of the finest examples I can think of to illustrate the idea that this whole thing really is all…in…your…head.

That 85 kg is only a few pounds more than the lifter just ripped over his head to snatch. It’s not a huge difference. If you picked up a suitcase that weighed 83 kg, and then picked up another suitcase that weighed 85 kg, you might not even notice it. But when we approach an 83 kg barbell knowing that we HAVE to snatch it, our mind does something completely different from when we know we just have to pull it up to waist level.

Stop and think about this for a second. It’s an amazing demonstration of the power of the mind. Nothing PHYSICALLY changed between the 83 kg snatch and the 85 kg pulls. But everything changed MENTALLY. There was an entire psychological shift that completely changed how the weight felt.

What can we learn from this? There are several things, actually. First of all, we can learn just how easy it is to talk ourselves out of setting new PRs. If you’ve snatched 85 kg, and you want to set a new one-kilo PR of 86 kg, your mental approach can completely determine whether or not you make it. I mean seriously…if you’re strong enough to snatch 85, you’re strong enough to snatch 86. But if you make any of the mental slip-ups like the ones that happen when you go from snatches to pulls, you’re screwed. Your brain will literally change the way your body moves. Your overall technique, your level of acceleration, whether or not you totally commit to jumping all the way under the bar to stick it over your ears…everything. Your mind changed everything between the snatches and the pulls, right? That means it can change everything between snatch attempts too, if you let it.

How can we stop this mental disaster from happening?


BOOTCAMP – 6/10

06092017Sleep. You know you need it. So do I. I’m guilty of not getting enough, too. Check out these 6 reasons to NOT scrimp on sleep. You need rest and so do your muscles.

For now, let’s do Friday:


WoD1: 3x AMRAP5 of 5 Burpees + 1 Hill Sprint. 1 min Rest Between AMRAPs.

WoD2: “Grinder” 10-1 Wall Jump + 1-10 Hand Release Push Up.

Next week look for sprinting and awkward walking.


CF Blog June 9

Strength:
Weighted Chin-ups 3-3-3-3-3-3-3

IMG_3631

WOD:
21-15-9
DB Snatches (45/30)
Dips

Cash Out:
Reverse “Tabata” Assault Bike:
8 Rounds of 10 Sec on 20 Sec off

***

A fun, light article from People to kick off your weekend:

Wonder Woman Amazon Warrior and CrossFit Athlete Brooke Ence Wants to Prove that ‘Strong Is Beautiful’

BY @GABYOLYA

Brooke EnceWARNER BROS. PICTURES/CLAY ENOS/DC COMICS

Brooke Ence was preparing for the 2015 Reebok CrossFit Games when she got a call asking if she wanted to portray an Amazon warrior in the upcoming Justice Leaguefilm.

“[Director] Zack Snyder had come across a picture of me online and asked Warner Bros. to reach out,” Ence, 27, tells PEOPLE. “It took me a little while to accept [the role] because I wasn’t sure it was going to be worth disrupting my career. I was training for the World Finals of the CrossFit Games, but I ended up accepting it. It was a natural thing for me to do Wonder Woman as well after doing Justice League.”

Ence is best known as a competitive CrossFit athlete, but she actually has a background in musical theater and grew up singing and dancing.

“I always thought I would be on Broadway,” she said, but felt she ended up taking a different path because of her physique. “My whole life I’ve been a very muscular girl. I knew all of the dance companies I could never dance for because of the way that I looked.”

read full article here…

 


CF Blog June 10

WOD: (from 5/30/15)

IMG_3650

800m Run
75 Double Unders
50 Wall Balls (20/14)
25 KB Swings (1.5/1)
500m Row
25 Pull-ups
50 Ball Slams (30/20)
75 Abmat Sit-ups
800m Run

***

With CMS now out for the summer, I think all of our parent-athletes are officially on summer break!!  

Happy summer vacation all!!


CF Blog June 11

WOD 1:

photo-19

AMRAP 5
100m Sprint (50m down & back)
10 Ball Slams
10 Burpees

Rest 2 Min

WOD 2:
AMRAP 5
5 Pull-ups
10 Push-ups
10 Air Squats

Rest 2 Min

WOD 3:
AMRAP 5
150m Row
10 Box Jumps
15 Abmat Sit-ups


minus3Going to see Neil deGrasse Tyson Monday evening. Should be interesting.

And this (from Chris several years ago).


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


CF Blog June 12

Strength:
Back Squat

IMG_3701

Warmup Sets:
1×3 @50%
1×3 @60%
2×2 @70%
1×2 @80%
Working Sets:
3×1 @90%
1×1 Walkout @100%

WOD:
3 Rounds
1 Min Max Rep Box Jumps (24/20)
1 Min Max Rep Wall Balls (20/14)
1 Min Max Calorie Row
1 Min Rest

Midline Cash Out:
2 Rounds
10 GHD Sit-ups
20 Paloff Press (10 ea. side)
30 Banded GMs
40 Flutter Kicks

***

Momma’s Quote of the Week:  “Life is like a taxi. The meter just keeps a-ticking whether you are getting somewhere or just standing still.”—Lou Erickson 

***

Just in time for ice-cream truck season – The CrossFit Journal takes a look at kids’ sugar consumption:

BY DR. SHAKHA GILLIN
Sugar: It’s everywhere, and it seems that we can’t just get enough.

Over the last 30 years, Americans have increased their sugar consumption by over 30 percent. It’s in ice cream, doughnuts, cake, frozen yogurt and all the other usual culprits, but it’s also hidden in most processed foods, such as cereals, breads and pastas. The biggest source of them all? Sweetened beverages such as sodas, juices, sports drinks and coffee/tea drinks—liquid diabetes.

What does this level of consumption mean for our kids? Do they need this sugar?

The Science

“Sugar” refers to simple carbohydrates, the most common of which are glucose and fructose. Glucose is the basic energy source for the body and brain. The body stores glucose as glycogen to be used when needed. The body uses naturally occurring sugars in nutritive foods such as vegetables and fruits.

Added sugars are sugars and syrups that are added to foods and beverages when they are processed or prepared. Added sugars do not have any nutritional value (such as vitamins or minerals), they are not naturally occurring, and they create a state of excess for the body.

ALT TEXTYour child can’t be the only one who doesn’t have cake in social situations, but your child also doesn’t need added sugar on a regular basis. (iStockphoto.com/mediaphotos)

The Benefits of Added Sugar for Kids

Are there any benefits of added sugar for kids? No.

I cannot think of a single healthy child for whom I would recommend added sugars. I wouldn’t recommend added sugars even for a child who has failure to thrive (too small). I would recommend protein and vegetables. A calorie is not a calorie. Every child I know gets enough glucose from naturally occurring sugars.

I have prescribed synthetic sugar to a diabetic child and IV sugar to hospitalized children who are not able to eat—but never to a healthy child.

Sugar’s only benefit is in social settings. We want our kids to be socially normal. We want them to have the same experiences we had growing up. While it is normal to have cake and ice cream on your birthday or to bake cookies with the family, our sugar consumption is now way past extreme.

With the ubiquity of sugary beverages (especially sodas), crackers, fruit snacks and the like, we have to limit the amount of “socially normal” added sugar our kids consume. Forty years ago, a piece of cake had less effect because it was an infrequent treat. Now, kids consume so much sugar on a daily basis that treats aren’t even needed. For example, breakfast is actually dessert for most children if you evaluate how much sugar they consume in their first meal of the day.

Meals, snacks, and beverages at home, at school and at sporting events should not have added sugars.

The Negative Effects of Sugar

For those of you who say “a little bit of sugar cannot hurt my child,” know that it’s not a “little bit” of sugar anymore, and it will hurt your child. Added sugar causes diabetes, metabolic syndrome, obesity and cavities.

As soon as sugars enter your child’s bloodstream, the body’s insulin works to move them out of the bloodstream. When your child’s body has too much insulin, the insulin creates long-term damage, including but not limited to hypertension, dislipidemia, obesity and heart disease.

If the body is constantly exposed to insulin, it eventually stops responding and becomes insulin resistant. This is diabetes (Type 2). Rates of diabetes have significantly increased in the past 100 years. Before 1900, the disease was rare, but now it affects approximately 10 percent of Americans, according to the Centers for Disease Control (CDC). The rate of prediabetes is also rising. In 2012, 86 million Americans over 20 had prediabetes versus 79 million in 2010, according to the American Diabetes Association. A 2013 JAMA studyestimated prediabetes rates of over 50 percent in population samples in China.

Rates of diabetes and obesity have increased as sugar consumption has increased, so think twice before giving your child just a little bit of sugar over and over again.

Added sugar is concerning in all forms, but that in soda is likely the worst for your child. 

Sugar has also been directly linked to tooth decay. Time reported 60-90 percent of U.S. school-age children have experienced tooth decay, and the American Academy of Pediatric Dentistry recommends limiting added sugars—especially sweetened beverages including sodas (which also contain acids that soften tooth enamel).

Just recently, the American Academy of Pediatrics issued new recommendations stating children under 1 should not be given fruit juice, children 1-3 should have no more than 4 oz. daily, children 4-6 should have no more than 4-6 oz. daily, and children over 7 should have no more than 8 oz. daily.

When children eat and drink sugars, they displace good calories with bad ones. If children only have the option of vegetables and fruits, they will eventually eat the nutritious food. They will.

Evidence suggests sugar is addictive, and sugar-addiction programs now exist, so your child might not have the ability to regulate his or her own sugar intake. I doubt this is shocking to anyone. For me, it is the parents’ responsibility to teach their children how to be healthy in the face of constant exposure to added sugars.

Read full article…


Conditioning – June 12

IMG_9715
[hr] WoD 1: 21-18-15-12-9-6-3 of burpees + plyo skier hops + sit-ups with slam ball

WoD 2: 4 Rounds of 1 min box jumps + 1 min Plank


CF Blog June 13

Strength:

IMG_3709

Deadlift
Warmup sets:
1×3 @50%
1×3 @60%
2×2 @70%
Working sets:
4×1 @80%
4×1 @85%

WOD: (from 6/5/15)
“Moore”
AMRAP 20
1 Rope Climb
400m Run
Max Rep HSPU

***

HeroDavidMooreMedalOfValor
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.

***

 


Conditioning – June 13

IMG_9518
[hr]  4 Rounds
20 Box jumps
10 DB presses
20 V-ups
10 Dips
20 Russian twists
10 DB deadlifts
20 KB swings
400m run


tenplus

Someone suggested the other day that we not do Suicides. I have a hard time with this. Trying to quell the urge…


WoD1: 10 Rounds / switching arms at 25m – 50m Bottoms-Up KB Carry + 10 Goblet Squat + 50m Waiter’s Walk 

WoD2: Something Else.


Conditioning – June 14

IMG_9714
[hr] WoD 1: 50 squats + 40 push-ups + 30 Russian Twists + 20 dips + 10 bowler lunges

WoD 2: 50 burpees + 40 reverse lunges + 30 mountain climbers + 20 tuck jumps + 10 V-ups


CF Blog June 14

Strength:

IMG_3728

Press
5 @40%
5 @50%
5 @60%

Partner WOD: (from 6/29/16)
“Wingman”
100 Burpees
100 T2B
100 Jumping Lunges
100 KB Swings (1.5/1)
100 Calorie Row

***

Food for thought from NYMag.com:

This Workout Might Help Reverse the Aging Process, According to a New Study

By

Many of us have tried high-intensity interval training (HIIT) at some point, even if it was just a boot-camp class our friend dragged us to. But a new study suggests that we may want to incorporate those workouts — which include short bursts of intense exercise, followed by stretches of more moderate activities — into our regular fitness routines, since they’ve been shown to reverse the aging process.

Published in the journal Cell Metabolism, scientists from the Mayo Clinic recruited an equal number of women and men to participate in the study, and split them up into two groups: young (18–30 years) and older (65–80 years). The researchers then divvied the participants up another time, into three groups partaking in different exercise routines for a 12-week period.

One group participated in HIIT, which involved three days of cycling (high-intensity bursts fused with slower-paced intervals) and two days of treadmill walking each week. Another group focused on resistance training that consisted of two days a week of lower- and upper-body exercises, and the last group did a combination of the two — cycling less strenuously than the first group and lifting fewer weights than the second, for a total of five days of exercise a week.

At the end of the 12-week period, participants in each of the groups had improved overall fitness. However, those participating in high-intensity interval training saw the most benefits. The younger HIIT participants had their mitochondrial capacity — which helps the body create energy — increase by 49 percent, while older volunteers saw a 69 percent increase. The overall HIIT group also saw their insulin sensitivity improve, which means they potentially lowered their diabetes risk, and they had an increase in ribosome activity (which helps build proteins that create muscle cells).

read full article…


Conditioning – June 15

untitled (3)

Four wheel drive king

Granny with a gun

Abdicate

Ship tunnel

Crush procrastination

Mayo for power

Older than we think

Jumping spiders

Influencers

[hr] WoD: AMRAP 25 of 1 Rope Climb + 250m Row + 25 Double Unders / 75 Singles + 30cal Assault Bike


CF Blog June 15

Strength:

FullSizeRender

Back Squat
Warmup sets:
1×3 @50%
1×3 @60%
2×3 @70%
Working sets:
4×3 @75%

WOD:
3 Rounds
250m Row
12 Squat Snatches (65/45)*
21 Push-ups

*scale power snatch + ohs, power snatch, cleans or swings

Post WOD: Stretch/Foam Roll

***

If you’re not putting our many kettlebells of varying weights to use to work on some goblet squats, Boxlife Magazine gives you three good reasons why you should:

3 BENEFITS OF THE GOBLET SQUAT

By William Imbo

If the back squat is considered the ‘king’ of all exercises, the goblet squat is one of the best movements to master it. The goblet squat helps athletes understand the basic mechanics of weighted squats and when performed correctly does wonders to improve squatting form.


Performing the Goblet Squat
Begin in a standing squat stance, feet slightly wider than shoulder-width apart.
You can use a dumbbell or kettlebell for a goblet squat. Hold your palms underneath the weight like an old-school goblet, hence the name. If you choose to instead hold the kettlebell by the handles, it’s important to keep the bell tucked in to your chest.
Squat by extending your hips back and down. Push your knees outward and keep your torso vertical. Keep the weight close to your chest throughout.
Hit full depth and don’t allow your heels to come off the floor. If you notice your heels rising, widen your stance and work on your ankle mobility.
Drive up to full extension to complete the rep.

Benefits of the Goblet Squat
1. Teaches Proper Positioning: The positioning of a goblet squat, holding a compact weight in front of you, allows you to maintain an upright position that is much easier to stabilize than a squat with a long barbell in the back or front rack positions.
Mobility: Your center of gravity shifts so that you’re forced to recruit your quads more than your posterior chain, in addition to also using your abdominal muscles. This allows you to sit back onto your heels promoting a deeper squat. It’s helpful for those athletes who struggle with mobility and for those who don’t have the proprioception to know what breaking parallel and squatting to depth truly feels like.

2. Upper Back Awareness: The goblet squat is also useful for teaching upper back awareness, because athletes have a tendency to round their back when performing the movement even with light weight. Tighten your upper back and pull your shoulders back to brace against rounding your back. It’ll transfer when you have to handle heavier weight in barbell squats.

3. Scaling: The goblet squat can also be used a scaling option during a workout if an athlete is unable to perform a barbell squat as it still challenges their muscular endurance in high-volume workouts. Remember though, while goblet squats help you conquer proper squat mechanics, they don’t help build as much strength as barbell squats do—you simply can’t handle as much weight in a goblet squat position versus a front or back squat.


061517It’s so hot out. You should drink plenty of water. Half of your body weight in ounces for a starter. Add more with activity or dehydrating foods (or beverages – ahem). Just sayin’…


OUTSIDE:
10 Rounds:
10 Burpee Broad Jumps
10 Yard Sales
10 Pushup-to-Plank
Backwards Jog to Start

INSIDE:
AMRAP 25 of 1 Rope Climb + 250m Row + 25 Double Unders / 75 Singles + 20cal Assault Bike*

*Unless Chris is there. Then we’ll change it.


CF Blog June 16

Strength:

IMG_3782

Power Clean + Strict Press 1-1-1-1-1

WOD:
5 Rounds
5 Thrusters (165/115)
5 Bar Muscle-ups
25 Double Unders

***

Looks like the warm weather is here to stay for the summer – let’s make sure we’re being smart about our workouts!

  • Drink plenty of water all day and bring a bottle to fill at the gym
  • Wear clothing appropriate for the weather…please no “sweating out” 5 lbs of water weight
  • Wipe down all equipment.  It’s sweaty and gross.  Leave it clean for the next athlete to use it.

CF Blog June 17

WOD:

IMG_3784

“Rankel”
AMRAP 20
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KB Swings (2/1.5)
200m Run

***

HeroJohnRankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


CF Blog June 18

WOD:

IMG_0174

3 Rounds
400m Run
10 Shoot Throughs*
50 Double Unders
10 Get-up Sit-ups

*https://www.youtube.com/watch?v=5ndtEnITur4

 

Happy Father’s Day!!!!


Conditioning – June 19

IMG_9522
[hr] Four Rounds
-40 Cal Row
-30 Russian Twists
-20 Push-ups


CF Blog June 19

Strength:
Barbell Reverse Lunge (back rack) 4×4 ea. leg

*from the rack

WOD: (Linchpin)
4 Rounds
400m Run
12 OHS (95/65)
6 Ring Muscle-ups

FullSizeRender-1

***

Momma’s Quote of the Week:  “High achievement always takes place in a framework of high expectation.”—Jack Kinder

***

Coffee lover?  Check out this article from mic.com to see the benefits in that cup o’ Joe!:

Coffee has some serious health benefits — here’s how to maximize them

It’s 10:30 a.m. on a weekday and you’re already working on your third cup of coffee. You know that caffeine doesn’t just help keep you from curling up under your desk and taking a nap — it makes you more productive in the long run.

Researchers know all this too. According to one review of scientific research on caffeine, published in the journal Nutrition, caffeine — coffee’s not-so-secret weapon — improves focus, problem-solving skills, reaction time, decision accuracy and general cognitive function. Plus, it decreases mental fatigue.

But you might not know that caffeine doesn’t actually boost energy levels. Rather, caffeine blocks your body’s adenosine receptors, so you feel as if you have more energy, Georgie Fear, registered dietitian and author of Lean Habits for Lifelong Weight Loss, said in an email. “When active, your adenosine receptors perform essential functions related to sleep and suppressing arousal. So by blocking this ‘chill out’ pathway, the central nervous system is stimulated.”

And, caffeine aside, most people underestimate the fact that coffee hydrates you — just as well as water, according to a 2014 study from University of Birmingham researchers in the U.K. That hydration can only help your brain cells do their thing, said Bonnie Taub-Dix, a registered dietitian and the author of Read It Before You Eat It.

What’s more, the antioxidants and various compounds in coffee appear to have long-term benefits for cognitive function: Research published in the Journal of Alzheimer’s Disease shows that drinking three cups of coffee per day can delay the onset of dementia in people who are already starting to suffer from memory problems.

To maximize the benefits of your coffee, follow the expert-approved coffee-drinking guidelines below.

Drink early.

Caffeine’s effects begin to set in within 15 minutes of consumption — and hit full force after about an hour, Fear explained. That makes first thing in the morning, before you’ve even gotten through the shower, the perfect time to drink your java. That way, you’re on your A game as soon as you sit down at your desk.

Plus, by getting your caffeine ASAP in the morning, you lower the likelihood that your coffee habit will interfere with your sleep. “While caffeine can help you think sharp and maximize your creativity, becoming sleep-deprived will do the exact opposite, tanking your mental ability,” Fear said.

Start small and dark.

For most people, 50 milligrams of caffeine is all it takes to get a mental perk, according to Fear. But if you have a high tolerance for the stimulant, you may need more to feel like you’re at your best. “If you currently don’t drink coffee, see how you feel with a single espresso, which contains 75 milligrams, or an 8-ounce, small cup of brewed coffee, which contains about 100 milligrams,” she said.

What’s more, light roasts actually contain more caffeine than dark roasts, so try out dark roasts first, Fear suggested. And while packets of sugar and whipped topping can make that dark roast taste a little lighter, try to minimize the extras, since the last thing your brain needs is a sugar crash during an important meeting.

Continue reading…


061517I’m going to keep programming this workout and repeating this image until we get it done.


OUTSIDE:
10 Rounds:
10 Burpee Broad Jumps
10 Yard Sales
10 Pushup-to-Plank
Backwards Jog to Start

INSIDE:
Strength: 3×3 Turkish Get Ups,
WoD: “Tabata” – Ball Slams (30/20), Pull Ups, Push Ups, Row (calories)


Conditioning – June 20

IMG_9538
[hr] AMRAP 20: 20 Walking lunges + 15 KB swings + 10 Wall Balls + 5 Burpees

Cashout: 5 Rounds of 1 min on/1 min off plank holds


CF Blog June 20

Strength:
Romanian Deadlift 4×5 @40% of your 1RM DL
IMG_3839
WOD:
“Tabata”
Ball Slams (30/20)
Abmat Sit-ups
Box Jumps (20”)
Row (Calories)
***
Understanding why and when you should scale workouts to achieve the intended stimulus of the WOD is so important.  Check out CrossFit Invictus’ post about intensity:

VOLUME OR INTENSITY?

Written by Invictus Athlete Josh Littauer

As a CrossFit coach, I have been approached several times recently by athletes with the question,“What else can I add in on top of my normal CrossFit class?” or “Can you make up extra stuff for me to do outside of the gym so I can get more work in?” These questions are raising an interesting topic that will take us back to the original intent of CrossFit.

The Current Trend – Desire to Increase Volume

There seems to be a trend happening in CrossFit boxes around the country and among many CrossFit athletes that an increase in volume will expedite the fitness process. This is true among competitive athletes who are trying to get the Regional or Games level, or your everyday members at your local affiliate. James Hobart, of CrossFit HQ’s seminar staff recently wrote a post on this subject that is full of great information 1. I will break down some of his thoughts and add a few of my own here.

When CrossFit started to become popular it was because of its potentially devastating effect on the body in such a short workout period while still causing tremendous health benefits. The simplicity of combinations of weightlifting, gymnastics and mono-structural movements was completely effective in developing a well-rounded fitness that worked across broad time and modal domains. The original prescription in a structured CrossFit class was a warm-up, short workout, and a cool down; perform five days a week and voila you have elite fitness.

Somewhere in the past few years we have adopted this idea that just a one-hour CrossFit class is not enough to create a full fitness program. So we added in additional volume in the form of an extra metcon, more weightlifting, more skill sessions, and before you know it your one hour of CrossFit has turned into two hours of a compilation of randomly designed workouts that may or may not actually be effective. Somewhere along the line we have forgotten the original intent of CrossFit.

Intensity is King, NOT Volume

So here is my thought. Intensity is King and will rule over the servant of Volume any day. Greg Glassman, founder of CrossFit has said, “Be impressed with intensity not volume.” In its original intent CrossFit was made to be short in duration and high in intensity. Many times it is easy to get into a mentality of, “more is better” or “maybe if I add volume I’ll expedite the fitness process”. James Hobart says in his article, “Volume is not the cure-all; effective coaching is.” If an athlete is going to a normal CrossFit class and there is a well-rounded program in place, then that is sufficient for making continual progress. Even if slow, progress will be there; remember intensity is King. A single effective dose of CrossFit a day is enough to obtain and sustain lifetime fitness.

Different Needs for Different Athletes

As a coach it is important to understand an athlete’s goals with their training and work towards achieving those individual goals with each athlete. On the topic of additional volume, there are two cases that occur most often. The first is the athlete that wants to be competitive in CrossFit. The second is the athlete who has experienced some weight loss but progress has slowed. In both cases one of the biggest factors in deciding if more volume is appropriate is mechanical consistency in the athlete’s movement. The athlete should be able to move well, consistently at a high intensity, and be able to make improvement in movement with verbal cues from a coach.

For the athlete who is seeking to be competitive, an appropriate amount of skill work added to a normal prescription of high intensity CrossFit will suffice for making progress towards the desired goals. As for the second case, it is common that when an athlete sees quick progress in CrossFit and loses weight, but then progress becomes slower as they approach a much lower body weight that athlete will try to add volume as a way to continue the large amounts of weight loss. Again, intensity is King. To see continual progress in CrossFit, just doing more CrossFit is not the solution.

Understanding Power Output

A classic example could be a workout like Fran. A simple couplet of thrusters and pull-ups that is potentially devastating for the athlete that pushes deep into their anaerobic threshold. The transverse would be something like running a 5k, longer duration and much slower pace than the typical Fran. These two represent opposite ends of the spectrum when it comes volume and intensity. Fran would be relatively low volume, yet high intensity. While a 5k would be higher volume, but much lower intensity. Now is there place for longer workouts with a lower intensity threshold, yes; however these workouts should not be the staple of a CrossFit program.

continue reading…


062117What day is it?.


INSIDE:
Strength: 3×3 Turkish Get Ups. Work up to 3 heavy reps.
WoD: “Tabata” – Ball Slams (30/20), Sit Ups, Box Jumps, Row


Conditioning – June 21

IMG_9690
[hr] 15 Lunges + 800m Run
Full Recovery
Two times = 10 Lunges + 400m Run
Full Recovery
Four times = 5 Lunges + 200m Run

BONUS: 50 “Anytime” Burpees during the workout


CF Blog June 21

Strength:
IMG_3849

Bench Press 5-5-5-5-5
Partner AMRAP 20:
Alternating Rounds of:
5 T2B
6 Burpees
7 KB Swings (2/1.5)
***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

Conditioning – June 22

untitled (6)

Farewell tour

Smart

Differences between generations

Blow the lid off

Avo-awesome

Ligers

Culture change

100 years ago….[hr] 3 WoDs – 3 Rounds each:

One Minute Box Jumps + One Minute Plank
One Minute pendulum ab leg swings + One Minute Jumping Lunges
One Minute Dips + One Minute Tuck Jumps


CF Blog June 22

Strength:
IMG_3874

Turkish Get-ups 3-3-3 ea. side
WOD 1:
21 DB Push Presses (45/30)
400m Run
15 DB Push Presses (45/30)
400m Run
9 DB Push Presses (45/30)
400m Run

WOD 2:

Max Effort 500m Row
***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

062317Let’s see what the weather does overnight… stay tuned.


Outside…
5x 1000m, w/ 50 Burpees (completed at any time)

Inside…
WoD: 4 Rounds of 5 Man Makers + 10 Pull Ups + 15 Sit Ups w Plate + 25 Double Unders (75 Singles).
Cash Out: Prowler Pushes x5


CF Blog June 23

Strength:
FullSizeRender

Front Squat 3-3-3-3-3
WOD:
6 1-Minute Rounds of:
3 Power Cleans (155/105)
60yd Shuttle Sprint (5yds out & back, 10yds out & back, 15yds out & back)
Max C2B Pull-ups
*Rest 2 Minutes Between Rounds
***
Great reminders from our friends at Stronger, Faster, Healthier:

LISTEN TO YOUR BODY

Working out isn’t always an easy feat. A little bit of discomfort is common, but no matter how hard you’re pushing your body, you should never be in pain while you’re at the gym. It’s important to know how to listen to your body in order to avoid exercise-induced injuries. Here are a few ways to make sure your body just as happy with your workouts as you are.

Lifting weights puts a lot of strain on your body, so it’s normal to feel some aches and pains the next day. The muscles are repairing themselves and need time to heal before they’re worked out again. One of the benefits of drinking whey protein powder after a gym session is that the extra protein can speed up the recovery process. However, it’s still acceptable to take the day after a tough workout off. If you’re on a strict program and don’t want to take a day off, make sure to keep your workout light if you’re still sore from the previous day.

Stop when it hurts

“No pain, no gain” is nonsense. While the process of working out doesn’t always feel pleasant, you shouldn’t be in pain. If you feel any sharp pains in your stomach, legs or arms, stop right away. Pushing through the pain can set you up for an even longer-term injury, potentially keeping you from the gym even longer than you would have had you just cut your workout short.

“Some very serious injuries or conditions could often be avoided,” physical therapist Dr. Doug Andrews told Greatist. “When we experience pain, our body is definitely telling us that something is not right.”

The same goes for any sort of nagging pain that doesn’t subside after a few days, or recurs regularly, even if it isn’t unbearable. It could be a warning sign of an impending serious injury if it isn’t treated right away. Visit your doctor if you suspect that anything could be amiss.

Fully recover
If you do injure yourself, it’s important to give yourself enough time to recover. Pushing yourself too soon is just setting yourself up for another injury. If your doctor or physical therapist tells you to take it easy for the next four weeks, make sure you listen! You may feel better, but that doesn’t mean your muscle or joint is fully healed.

If you find yourself coming down with an illness, it’s also important to not force yourself to hit the gym before you’ve had ample time to recoved. While exercising with the common cold won’t be detrimental to your health, if you have symptoms like a fever, dry cough, sore muscles, vomiting or diarrhea, it’s best to take some time off from the gym, according to Bodybuilding.com.

Get enough sleep
According to the National Sleep Foundation, adults require between seven and nine hours of sleep every night. While it’s understandable to occasionally fall short, it won’t be possible to have the energy necessary to optimize your workout. Your routines also shouldn’t exhaust you out to the point that you’re too tired to continue your day after. If you find that you’re too tired post-workout, or having difficulty waking up to go to the gym, it may be in your best interest to dial your workouts back and make sure that you’re allowing yourself enough time to sleep. Not only can chronic exhaustion make it tough to exercise, but it can also lead to a weakened immune system and other health issues that will ultimately slow you down.


CF Blog June 24

WOD: (from 1/7/15)
FullSizeRender-1
“The Ghost”
6 Rounds
1 Min Row (Calories)
1 Min Burpees
1 Min Double Unders
1 Min Rest
***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

CF Blog June 25

WOD: (from 3/1/15)
photo-14
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)
400m Run
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)

Cash Out:
2 Rounds
10 Vertical Plate Presses
20 Paloff Presses (10 ea. side)
30 Banded Good Mornings

40 Flutter Kicks

062617Get your shit together.


WoD: 800m run 30 squats 400m run 30 squats 400m run 30 squats 800m run
Cashout: Core Work


Conditioning – June 26

IMG_9711
[hr] 800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run

Cashout: 3×10 GHDs and Back Extensions


CF Blog June 26

Strength:

IMG_4002

Back Squat
Warmup Sets:
1×3 @50%
2×3 @60%
Working Sets:
2×3 @70%

WOD: (from 12/10/16)
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

***

Momma’s Quote of the Week:  “Procrastination makes easy things hard, hard things harder.”—Mason Cooley

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
Here’s our current vote count (if you want to see a different WOD up there – VOTE!!):

DT: 3 votes
Hamilton: 1 vote
Horton: 1 vote
Danny: 1 vote
The Seven: 1 vote

This is the last Week to vote for your July 4th Hero WOD

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

Conditioning – June 27

IMG_9700
[hr] 4 Rounds
400m run + max ball slams + 2 mins rest between rounds


CF Blog June 27

Strength:

IMG_4008

Deadlift
Warmup Sets:
1×3 @50%
1×3 @60%
1×2 @70%
Working Sets:
1×1 @80%
2×1 @90%

WOD:
3 Rounds
20 Overhead Walking Lunges (45/25)
400m Run
20 Box Jumps (24/20)

***

BnB Sept 16 Flier

***
Beers & Burpees
Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting July 1, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

062817

Strap your fast-flyin’ white sneakers on, friends. (you know, ‘cuz they make you look faster)

 


WoD: OTM x15: 5 Burpees + 50m Sprint (rest remainder of minute)


Conditioning – June 28

IMG_9613
[hr] 400m Run
20 KB SDHP
400m Run
40 KB swings
400m Run
100 double unders (3x singles)
400m Run
40 burpees
400m Run
20 KB deadlifts (10 per leg)
400m Run


CF Blog June 28

Partner WOD:

IMG_4019

(from 6/15/16) (30 min cap)
100 Lateral Plyo Skier Hops
800m Med Ball Run (20/14)
75 Ball Slams (30/20)
100 Double Unders
75 Wall Balls (20/14)
100 Double Unders
75 Burpees
800m Med Ball Run (20/14)
100 Lateral Plyo Skier Hops

Strength: Press
5 @60%
5 @70%
5 @80%

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
This is the last Week to vote for your July 4th Hero WOD

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting July 1, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

Conditioning – June 29

untitled (10)

Facial recognition

Dali exhumed

Hufflepuffs

Healthcare faces

Name game

Lyme disease

The Lottery

Fake honey

[hr] 400m run
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
400m run


CF Blog June 29

Strength:

IMG_4047

Back Squat
Warmup Sets:
1×3 @50%
1×3 @60%
Working Sets:
4×3 @70%

WOD: (from 6/9/16)
“Elizabeth”
21-15-9
Cleans (135/95)*
Ring Dips

*Can be Power or Squat Cleans. If you want to go OG Ultimate CrossFit
style, do Squat Cleans.

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
This is the last Week to vote for your July 4th Hero WOD

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting July 1, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

063017Sh-sh-sh-shoulders!


WoD: “Stage to Stair” loop… Lunge the Bridge + 10 Decline Push Up  + 5 Wall Walks


CF Blog June 30

Strength:

FullSizeRender-2

Snatch 6×2 @80-90%

WOD:
3 Rounds
Farmer’s Walk (Length of the Parking Lot and Back)
15 Burpees
15 K2E
50 Double Unders

***

4th of July Hours:

8 and 9:30 am classes only!

***

Pick your Hero!!

Traditionally each year on the 4th of July as we celebrate our Nation’s independence, we use the opportunity to honor one of our country’s many fallen heroes by programming a Hero WOD at the gym.
This year, we want YOU to weigh in and tell us which Hero WOD you think the gym should program for that day.  Have a specific WOD that you’d like to try or is there a Hero whose story you think we should honor?  Email Mike (mike@ultimatecrossfit.com) and let him know your pick!  The WOD with the most votes will be on the agenda for July 4!
The list of Hero WODs can be found on the Crossfit website FAQ page (under WOD) listed here
This is the LAST DAY to vote for your July 4th Hero WOD!!!

 

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…

***

Beers & Burpees

Time is running out to take advantage of the early-bird pricing of only $100 for a team of two.  Starting TOMORROW, price goes up to $120/team.   $100 covers 2 participants, 2 shirts, 7 SweetWater Brewing Company beers and free giveaways from Reebok and other sponsors. 
 
Sign up now to secure the heat time you want and save some money.  Heats are every 30 minutes from 11am to 530pm.  
 
Most importantly…100% of proceeds from the event go to the Dream On 3 charity, a local sports-based wish-granting organization for special needs kids in Charlotte.

CF Blog July 1

WOD:

IMG_4089

“Deck of Cards”
Clubs = KB Swings
Spades = Wall Balls
Hearts = Pull-ups
Diamonds = Sit-ups
Aces = 400m Run
Jokers = 15 Burpees

*the number on the card refers to the number of reps, all Face Cards are
10 reps, all 52 cards will be used.

***

4th of July Hours:

8 and 9:30 am classes only!

***

Save the Date!!

Our annual Summer Bash is just around the corner… Saturday, July 29th to be exact.  Make sure you mark your calendars.  More deets to come…