February Benchmark – BGB (Bootcamp Gone Bad)
3 rounds, 1 min per station, of:
Wall Ball
KB Swing
Box Jump
Push-up
Row (calories)
Rest 1 min


CBABB Sandwich

Chocolate Bacon Almond Butter Bananas Sandwich

Prep Time: 10min
Cook Time: 20min
Total Time: 30min

Ingredients
  • 3 organic bananas
  • 4 strips of bacon, cooked crispy
  • 1/2 cup almond butter
  • 1 cup enjoy life chocolate chips
  • cinnamon to sprinkle

Instructions

  1. Peel your bananas
  2. Cut each banana into thirds, and then cut each third in half lengthwise to make banana slices
  3. Lay out your banana slices, add almond butter to both slices and then lay a slice of bacon on each slice
  4. Put the two banana halves together to make a sandwich and set on parchment paper lined cookie sheet to freeze
  5. Continue this until all of your bananas are made into sandwiches with almond butter and bacon in the middle
  6. Transfer to a freezer and let sit for at least 30 minutes
  7. When you’re ready, place your enjoy life chocolate chips or dark chocolate in a double boiler and temper your chocolate until it is melted
  8. Remove your bananas from the freezer and dip each one in your melted chocolate and return them to your cookie sheet
  9. Sprinkle them all with cinnamon and then return to the freezer
  10. Keep frozen until ready to serve

Note: those four ingredients might be four of my favorite foods – my birthday is next week (just saying…)

 

Today’s Workout:

February Benchmark – BGB (Bootcamp Gone Bad)
3 rounds, 1 min per station, of:
Wall Ball
KB Swing
Box Jump
Push-up
Row (calories)
Rest 1 min


CF Blog March 2

WOD:photo (9)
50 Double Unders
800m Run
21 Pull-ups
21 Wall Balls (20/14)
21 Abmat Sit-ups
400m Run
15 Pull-ups
15 Wall Balls (20/14)
15 Abmat Sit-ups
800m Run
9 Pull-ups
9 Wall Balls (20/14)
9 Abmat Sit-ups
50 Double Unders

News/Announcements:

**More black and white UCF zip-up hoodies are in stock!!!  Lots of sizes available!!

**The Open Starts in less than a week!!!  Register here

**Coach Blauer will be at CrossFit Fort Bragg on May 11th teaching a ”CrossFit Defense” course:
The CFD course is a fast-paced 1-day program open to anyone, from a new
athlete with no self-defense background to even the most experienced
athlete, martial artist. The course is a great introduction to Coach
Blauer’s SPEAR System and provides multiple drills, reps and insight into
how to use it effectively for personal defense. We’ve
also analyzed CrossFit movements that parallel close quarter tactics to
create some very cool drills.

The mental side is also covered in the course, we’ve included blocks on
fear management and strategy as well as sections to help with aggression
development (the mind-set needed in a real fight).

CrossFit Defense represents an entirely new approach to self-defense.

Read the full description here:
http://www.crossfit.com/cf-info/specialty<http://www.crossfit.com/cf-info/specialty_certs.html>

– See more at: https://dustinhorton.com/gatsby-wp/2013/02/28/cf-blog-march-1.html#sthash.ANXufTm8.dpuf


CF WOD March 2

WOD:
50 Double Unders
800m Run
21 Pull-ups
21 Wall Balls (20/14)
21 Abmat Sit-ups
400m Run
15 Pull-ups
15 Wall Balls (20/14)
15 Abmat Sit-ups
800m Run
9 Pull-ups
9 Wall Balls (20/14)
9 Abmat Sit-ups
50 Double Unders


CF Blog March 3

Strength/skill:

16 min Goat work. Pick 2 things that you need to work on.

  • You have 8 minutes to work on each of these movements/skills

WOD:
“Tabata”
Row
Rest 1 min
KB Swings (1.5/1)
Rest 1 min
Burpees
Rest 1 min
Slam Ball (30/20)


CF WOD March 3

Strength/skill:
16 min Goat work. Pick 2 things that you need to work on. You have 8 minutes to work on each of these movements/skills

WOD:
“Tabata”
Row
Rest 1 min
KB Swings (1.5/1)
Rest 1 min
Burpees
Rest 1 min
Slam Ball (30/20)


The Week of March 4th

IMG_2946

 

Saturday AM Endurance class braving it in the snow!

3.4.13 @ 5:30 PM at AG Track *Check back to the comments section of Endurance blog at 4:30pm if there may be weather-related updates.

For total time:

400m run – 100m walking lung – 200m run (backwards) – 400m run – 100m walking lunge – 200m run (backwards) – 800m run

 

3.6.13 @ 6 AM in the PIT

What I think is one of the most challenging rowing WODs everyone should TRY!

4 x 500m row

 

3.9.13 @ 8AM at AG track

TBD


March Benchmark

Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers 
25 Toes-to-Bars 
800m Run 
2 Rope Climbs 
50 Double Unders

Cash Out:  Max Rep Pull-ups / Max Hold L-Sit


CF Blog March 4

frnt_coverBrandon’s Album Cover Design

Strength: Jerk 1-1-1-1 (20 minutes to work up to a heavy single)

WOD:
15-12-9
Ground to Overhead (135/95)
HSPU
400m Run

Cash out: 1 min Jumping Squat Challenge (45/33)
*you have 60 seconds to get 50 jumping squats w/ empty barbell
*Have people partner up and have one person count the reps

Momma’s Quote of the Week:  “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”—Dan Gable

Our Members are the Coolest!!!

If you’re a 10am regular, then you probably know Brandon Reese.  What you may not know about Brandon is that he has illustrated a number of children’s music albums…one a recent Grammy Winner!!!  I asked Brandon to give me a little info on this fantastic accomplishment – here’s what he had to say and how you can check out his awesome talents:

“I’ve illustrated 6 children’s music albums so far.  Two for The Okee Dokee Brothers.  The second album, Can You Canoe? won this year’s Grammy for Best Children’s Album.  It is the first in an adventure series.  Next up will be focused on hiking the Appalachian Trail. 
 
I blogged about the creation of the album on my site- http://blog.brandonreese.com/?p=91
 
You can listen to tracks or buy their albums on their site- http://www.okeedokee.org
I did NOT illustrate images framing their site. That is by their previous artist.”
Awesome stuff, Brandon!!

CF WOD March 4

Strength: Jerk 1-1-1-1 (20 minutes to work up to a heavy single)

WOD:
15-12-9
Ground to Overhead (135/95)
HSPU
400m Run

Cash out: 1 min Jumping Squat Challenge (45/33)
*you have 60 seconds to get 50 jumping squats w/ empty barbell
*Have people partner up and have one person count the reps


DemonBells

The kettlebell swing works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip. It’s a simple and fast way to incorporate a very athletic movement into a routine safely while burning a ton of calories. The kettlebell swing is the perfect way to increase fat burning without sacrificing hard-earned muscle mass, as you do with regular cardio.

The swing burns more calories in a shorter period of time than any other method of cardio (unless you’re busting out a 6-minute mile). The best part is that while burning fat, it also helps build muscle mass. Remember, you don’t want to sacrifice any of the muscle tissue you worked so hard to add.

Training the swing also creates high heart rates with relatively light weights. It’s safe because it’s no impact, making it easy on the joints, and more fun to do than the elliptical or treadmill, in my opinion. The swing further refines the physique while simultaneously boosting your cardiovascular strength and endurance – one of the best 2-for-1 deals!

Here are some general rules you want to be aware of:

  • A proper set up (sort of like a center hiking a football) is with high hips, a solid arch, and the kettlebell out in front to allow for proper “hiking” of the first rep.
  • The feet stay planted firmly on the ground – there’s no rising onto the toes.
  • The movement’s emphasis isn’t on sinking down into a squat, but rather on hinging around the hips. There’s a considerable range of motion around the hip joint with the torso position nearly parallel to the ground at the bottom range of motion.
  • On the way down, the lifter shifts his weight forward a bit and the knees bend and travel forward slightly. On the way up, an explosive hip action characterized by a strong gluteal contraction raises the kettlbell upwards and the lifter shifts his weight backward a bit.
  • While the kettlebell is near the body – in the bottom of the swing, it stays close to the “privates” and never sinks below the knees.
  • A neutral spine (no lumbar flexion at the bottom or hyperextension at the top of the movement) position is maintained with very slight anterior pelvic tilt at the bottom of the motion and very slight posterior pelvic tilt at the top.
  • The posterior pelvic tilt and glute contraction is maintained while the kettlebell travels upward and away from the body and is held until the kettlebell drops back down and returns near the body.
  • There’s no excessive contribution from the arms; for the most part the hips drive the kettlebell to its peak height, which is around shoulder-level.
  • A neutral neck position (no cervical hyperextension) is maintained throughout the movement.
  • The goal isn’t to learn how to use momentum and conserve energy – it’s easy to figure out how to “cheat” during the swing. Rather, the goal is to achieve a maximal glute contraction to drive the kettlebell forward and upward explosively with the hips while adhering to excellent technical form.

 

Today’s Workout:
March Benchmark – Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 T2B/Abmat Situps
800m Run
2 Rope Climbs/4 Rope “Walks”
50 Double Unders/3×50 Unbroken Singles


“Shannon”
3x7min AMRAPS – 1min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales


CF Blog March 5

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

WOD:
3 Rounds
10 Burpees
20 Abmat Sit-ups
30 Double Unders

Post WOD: Trainer Led Foam Roll

The First Open WOD is announced tomorrow!!!  Who’s ready?  Any predictions??

Ben Bergeron posted this on the CrossFit New England Competitor WOD site.  I think it’s awesome and applies to all of us.  In the spirit of the Open, read on…

Three things…

1.  If you are a beast, and don’t “have enough time” to do the metcons/runs, but have time to throw around a barbell you are not going the Regionals or the Games.  Your weaknesses will be exposed – and it will be your fault for not having the balls to train your weaknesses.  The fact is, it’s not a time thing, it’s a priority thing.  The easy fix to this – just start every training session with the metcon and I bet you will have time at the end for your barbell work. You are a beast – so train like a ninja.

2.  NO EXCUSES – EVER.  It was raining, you had to do pull ups at the globo gym, your hand ripped.  Adversity happens to everyone, in every training session, everyday.  Every Games athlete deals with the same issues as you – but they recognize adversity as a part of life.  If you use excuses now what happens on game day?

3.  Pay attention to the small things.  This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest.  But there is one small thing that will trump all those together – your mental thought process. 

Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results. 

If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally.  Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness. 

During the workout recognize the voice in your head.  That is your personal coach.  Is that voice a good coach or bad coach?  Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster?  Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest? 

After the WOD reinforce anything that went well and use any negatives as a learning experiences.  Take solace in the fact that we fail in training to succeed in competition.  You need to fail reps, blow up, and try new things that don’t work in order to improve.  Focus on the improving, not the failing.  While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today.

 

 


CF WOD March 5

Strength: RDL 5-5-5

WOD:
3 Rounds
10 Burpees
20 Abmat Sit-ups
30 Double Unders

Post WOD: Trainer Led Foam Roll


Shannon

Meet:  Shannon Tucker

How long have you been doing Bootcamp?
19 months.
What is your athletic background and what did you do to stay fit before Bootcamp?
I mostly ran and did boring cardio machines at the gym.
What’s your favorite workout or movement?
Favorite…”farmer Boone” and anything abs.
Least favorite?
Least…BURPES and sprinting!
If you could perfect any skill or movement, which would it be?
Pull ups!!  My goal for 2013.
What’s your motivation to wake up so early to attend Bootcamp?
Because my days are always better when I do, and It feels good to have better days.
Biggest Bootcamp accomplishment?
As crazy as it sounds when I FINALLY learned to jump rope.
Personal fitness goal for 2013 (or beyond)?
I’d like to be able to say I gave 100%, 100% of the time!!
What do you do outside of the gym (occupation, hobbies, etc.)?
I’m a hair stylist and I love love love my job; And I love to bake And cook And find cool things for my house.
Any hidden talents or skills?
Good question…not too much hidden about me.
Why Bootcamp?
Because Bootcamp is outside!!  AND its really fun AND challenging AND the peeps are cool too 🙂

 

Today’s Workout:
“Shannon”
3x7min AMRAPS – 1min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales


Skill/Strength: Prowler Push/Pull
WoD: OTM for 20min – 3 Pull-ups, 6 Push-ups, 9 Squats


CF Blog March 6

Strength: Power Snatch 1-1-1-1

Stop the bets, people!Stop the bets, people!

WOD: “Josh”
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups

The Open is HERE!!!  Good luck everyone!!

Summer Baseball League Try-outs and Draft

Anyone interested in playing baseball this summer, listen up!  CABL is Charlotte’s premier adult amateur wooden bat baseball league offering 3 Age Divisions of play: 18+, 28+, and 38+.  Try-outs/drafts will take place starting March 10th for the 38+ division and in April for 18+ and 28+ divisions.  If you are interested please send your preferred age division and your top 2 preferred playing positions to wespalmer@feeturesbrand.com.


CF WOD March 6

Strength: Power Snatch 1-1-1-1

WOD: “Josh”
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups


LOCAL

Know your food, know your farmer.

Buy fresh, buy local.

Spend it here, keep it here.

Support local food and farms.

I thought this was too good not to pass along – check out this documentary / short film, “Growing Farmers“.  Growing Farmers is a 2012 short-film about the work the Peconic Land Trust is doing with farmers on Long Island to address the issue of affordable farmland, it premiered this past fall at the Hamptons International Film Festival.

CLT LOCAL RESOURCES:
Atherton Mills Farmer’s Market
Underwood Farms – Pastured Pork and Grass-fed Beef
Proffitt Farms – Grass-fed Organic Beef
Red Dirt Ranch – Pastured Chicken and eggs
Coldwater Creek – Organic local veggies and pastured eggs – some grassfed dairy
North 40 farms – Organic local veggies and pastured eggs
Put a fork in it – organic local veggies and pastured eggs
Monks groovy beans – Coffee – local roaster and a % if their profits support local charities
Ohh-lio express – Fancy olive/grapeseed oil and balsamic vinegars
Healthy Home Market
CSAs in Charlotte

 

In case you weren’t at bootcamp this AM – here’s what you missed….

bday

 

 

 

 

 

 

Today’s Workout:
Skill/Strength: Prowler Push/Pull
WoD: OTM for 20min – 3 Pull-ups, 6 Push-ups, 9 Squats


200m Run
400m Run
600m Run
800m Run
1200m Run
*Rest is alternating Plank/Six-Inches = Run time*


CF Blog March 7

WOD: “Tabata FGB”

Lila Lewellyn JamesLila Lewellyn James

Complete 40 intervals of 20 seconds of work followed by ten seconds of
rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-balls (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″)
Push-press (75/55)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the
rower) in each of the eight intervals. The score is the total of the
scores from the five stations.

Post Wod: Trainer Led Group Stretch

Welcome Lila Lewellyn James!!!  Born March 4, 2013. 7lbs 3oz 20.5″ long.  Congrats Laura and Jason!!!

The Open is HERE!!!  Good luck everyone!!  Who went to Vitality last night??  How was it?  Heard there was some GOOD food!!!

Summer Baseball League Try-outs and Draft

Anyone interested in playing baseball this summer, listen up!  CABL is Charlotte’s premier adult amateur wooden bat baseball league offering 3 Age Divisions of play: 18+, 28+, and 38+.  Try-outs/drafts will take place starting March 10th for the 38+ division and in April for 18+ and 28+ divisions.  If you are interested please send your preferred age division and your top 2 preferred playing positions to wespalmer@feeturesbrand.com.


CF WOD March 7

WOD: “Tabata FGB”

Complete 40 intervals of 20 seconds of work followed by ten seconds of
rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-balls (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″)
Push-press (75/55)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the
rower) in each of the eight intervals. The score is the total of the
scores from the five stations.

Post Wod: Trainer Led Group Stretch


Random Notes - MAR

Tracking your health with today’s technology… The Digital Health Ecosystem

I’ll be moving him up my fantasy baseball draft board… Hunter Pence On His New Diet

Nice rack – 28lbs of carefully curated, humanely raised, grass-fed beef right to your door… Belcampo Meat Co.

Lights, Camera, Action… The Best Movies A-Z

Anybody remember the video game Twisted Metal… Audi RS4 Avant – Ultimate Paintball Duel

A digital arena in which two beer lovers do battle for the only prize that really matters: FREE BEER… The Last Barfighter

The one’s to watch, the beers to try… 10 Breweries About to Blow Up In 2013

Check your updates, NOW… The Chipotle App Update Is the Most Important App Update

A light show of epic proportions… The Bay Lights

I’ve seen a few malls die a slow death… Eternal Spring: The Immortality of the American Shopping Mall

Explore the history of food… The History Kitchen

The next health epidemic and odds are it’s already affecting you… In Silicon Valley, Sitting Is the New Smoking

You already know better than to believe many of these… 10 Lies and Misconceptions Spread By Mainstream Nutrition

 

Today’s Workout:
400m Run
800m Run
1600m Run
800m Run
400m Run
*Rest is alternating Plank/Six-Inches = Run time*


STRENGTH/SKILL: TGU 5-3-1
WoD: AMRAP17 –
40 Burpees
30 Ball Slams
30 Burpees
30 Ball Slams
20 Burpees
30 Ball Slams
10 Burpees
…as many ball slams as you can get in the remainder of 17 minutes


CF Blog March 8

Strength: Back Squat 2 OTM @70% for 10 minphoto (5)

WOD:
5 Rounds
5 DH Pull-ups
10 Jumping Slam Balls (30/20)
15 KB swings
20 Walking Lunges

**We currently have 66 people registered for the CrossFit Open!!!  It’s not too late to register!!!  We will be doing OPEN WOD 13.1 during all Saturday classes – get pumped!!

**For all of you crazy athletes out there, NBC has the show for you…and they’re casting!!  They reached out to us, so we’re reaching out to you – check it out!!

“NOW CASTING the hit NBC show American Ninja Warrior!  We are looking for male and female fitness buffs, gymnasts, rock climbers, coaches, moms, dads, college students, parkour and extreme athletes….basically anyone who thinks they can beat the course for a top prize of $500,000!

For more info, call the casting team at 310-341-3496 ext 160 or go to ANWtryouts.com and just go for it!!!

Please note, the submission deadline is March 15th!”

 


CF WOD March 8

Strength: Back Squat 2 OTM @70% for 10 min

WOD:
5 Rounds
5 DH Pull-ups
10 Jumping Slam Balls (30/20)
15 KB swings
20 Walking Lunges


Yum-Yum

Baked Eggs in Prosciutto-Filled Portobello Mushroom Caps

Ingredients

  • farm fresh eggs
  • portobello mushroom caps
  • slices of prosciutto
  • black pepper
  • fresh parsley or thyme
  • a little olive oil

Instructions

  1. Clean the portobello mushroom caps with a damp cloth, remove the stem and scrape out the gills so you have a well deep enough for the egg.
  2. Rub a little bit of olive oil on the outside of the mushroom to help it cook and keep it from sticking to the pan. Arrange the caps on a baking sheet.
  3. Place one slice of prosciutto inside the mushroom cap.
  4. Crack each egg into a small bowl and then carefully slide it onto a prosciutto-filled mushroom cap.
  5. Sprinkle with black pepper and fresh herbs of choice – I used parsley but thyme would be great as well. (The prosciutto is salty so I don’t recommend adding more.)
  6. CAREFULLY place the baking pan into the pre-heated 375 degree F oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how done you like your eggs.

 

Today’s Workout:
STRENGTH/SKILL: TGU 5-3-1
WoD: AMRAP17 –
40 Burpees
30 Ball Slams
30 Burpees
30 Ball Slams
20 Burpees
30 Ball Slams
10 Burpees
…as many ball slams as you can get in the remainder of 17 minutes


CF Blog March 9

WOD: CF Open WOD 13.1

Dalissia rocking the spectator challenge at the CF Open 13.1 eventDalissia rocking the spectator challenge at the CF Open 13.1 event

AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)

Good luck to everyone competing today!!!!

DEA MALTZ CHALLENGE – CHARLOTTE 

Maltz Challenge 2013

On Friday, March 22, 2013, the DEA Charlotte District Office and CrossFit Charlotte will host the 2013 Maltz Challenge for our area.  This is an annual worldwide event that began in 2007 and is held in memory of USAF MSGT Michael Maltz, who was killed in action during a rescue mission in Afghanistan on March 23, 2003.   

This year DEA Charlotte will be honoring Captain David J. Thompson.  On January 29, 2010, Captain Thompson, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), was killed while supporting combat operations in Wardak Province, Afghanistan. 

EVENT DETAILS

WHO:             The Maltz Challenge is open to Federal Law Enforcement Agencies, State & Local Law Enforcement, Military personnel, friends of the Thompson family, and CrossFit Charlotte members.

WHAT:          A CrossFit Challenge designed to honor those members of the Armed Services who have been killed in the line of duty.

The Maltz Challenge events are performed in the following order*:

1. 400 meter run
2. 50 pull-ups
3. 100 yard Firemen’s Carry or 200 yard Farmer’s Walk with 50 lb (men) or 25 lb (women) dumbbells
4. 50 dips
5. 100 push-ups
6. 50 knees to elbows
7. 100 sit-ups
8. 400 meter run

*The goal of this event is to honor the fallen.  We encourage all fitness levels to participate.  A Half Maltz or alternate exercises can be substituted based on the participants ability.  

WHEN:          Friday, March 22, 2013 – 10:00 am

WHERE:       CrossFit Charlotte
9535 Monroe Road, Suite 100
 Charlotte, North Carolina 28270

            www.crossfitcharlotte.com

COST:            Free – This is not a fundraising event and there is no cost for Maltz Challenge participation.  Come out and honor our nation’s heroes.

REGISTER: Via e-mail at maltz.challenge.charlotte@gmail.com– Include your name and agency information

Information on National and local t-shirts coming soon.

For more information, visit www.deamaltzchallenge.com.  You can also contact a representative from the DEA Charlotte District Office.  Contact information below:

Special Agent Steve Cohen
Stephen.J.Cohen@usdoj.gov
704-770-2067

Investigative Assistant Heidi Crater
Heidi.S.Crater@usdoj.gov
704-770-2054


CF WOD March 9

WOD: CF Open WOD 13.1
AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)


CF Blog March 10

WOD:

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=sZWA8LlbJr-vgM&tbnid=nLQJ02EJFKThyM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.tilthbeauty.com%2Fblog%2Fadjust-sleep-to-accommodate-daylight-savings-time%2F&ei=eKw7UeXHM4ix0QHvz4GwDg&bvm=bv.43287494,d.dmQ&psig=AFQjCNG_5qgR6JbczHKd0ukkpb6Vmjk7OQ&ust=1362950956189059www.tilthbeauty.com

3 Rounds
800m Run
10 Ring Dips
20 DB Bent Over Row (45/30)
30 abmat sit-ups
40 Double Unders
1 Rope Climb

Don’t forget, it’s DAYLIGHT SAVINGS!!!!  Turn your clocks AHEAD!!


CF WOD March 10

WOD:
3 Rounds
800m Run
10 Ring Dips
20 DB Bent Over Row (45/30)
30 abmat sit-ups
40 Double Unders
1 Rope Climb


5 rounds for time of: 
50 Jump ‘n Touch
40 Squats
30 Sit Ups
20 Push Ups
10 Bar Rows
(with Run)


3.11.13 HILLS!

IMG_2896

Sometimes, it’s just not possible to recover upright.

3.11.13 @ 5:30 PM at AG TRACK

HILLS! Meet at the track, and we will go on a field trip!

Let’s take a POLL in the meantime. Now that it’s LIGHTER outside later, would it a better time for Endurance be 6 or 6:30 on Monday nights?

 

 

 


CF Blog March 11

Strength: OHS 5-5-5

Boone - 135# Snatch PR!!!Boone – 135# Snatch PR!!!

WOD: AMRAP 15
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)

Momma’s Quote of the Week:  “Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.”–Richard M. DeVos

The CrossFit Open Week 1 is in the books…how does everyone feel?  Snatchtastic?

 

Attention:
All Athletes Registered for the OPEN-

We will be running the Open WODS on Saturdays at all classes, starting at 8am.  Please try to arrive early to warm-up and MAKE SURE YOU SIGN UP FOR A HEAT on the whiteboard (*registered athletes only.  All other members just taking the class do not need to be assigned a heat as they will not need a certified judge) .  Please also keep track of when your heat is going so that we can keep our classes running as smoothly and efficiently as possible.
If for some reason, you cannot make it in on Saturdays, you can make an appointment to do the WODS at Open Gym on Wednesday, Thursday or Friday evenings – provided that a coach is available. For all other circumstances, please email Jayme (jayme@ultimatecrossfit.com) and we will try our best to accommodate your needs, but cannot guarantee that schedules will provide for them.
*Please note, you cannot run the Open WODs during regular class times (except on Saturdays) – this year judging needs to be done by Level 1 (or higher) Certified CrossFit coaches or individuals who have completed the online judging course.

CF Blog March 11

Strength: OHS 5-5-5

WOD: AMRAP 15
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)


USA-USA!

While many may have the image of young children skipping rope on the playground, jumping rope is an effective exercise to improve your cardiovascular health and footwork, as well as work out your arms, legs and core. Not only does jumping rope help you burn a ton of calories and improve your speed and quickness, it’s also cheap and you can do it just about anywhere.  Because jumping rope works so many parts of your body, it is important to have proper and efficient technique in order to get the most from your workout.

1) Jump on the Balls of your feet
When you jump rope, try to softly jump up and down on the balls on your feet. Your heels should never touch the ground, which is one reason why jumping rope is a serious calves workout!

2) Don’t Jump too High, Relax
Many people who try to jump rope jump so high it’s like they don’t realize the rope is an eighth of inch thick. If you’re trying to get in a rhythm and jump rope for more than 30 seconds without burning yourself out, keep your jumps as small as possible without tying up the jump rope. Try to stay as relaxed as possible and don’t over think it.

3) Don’t Swing your Arms/Shoulders too Much
Jumping rope is all in the wrists. Jumping rope effectively is all about the efficiency of the revolutions. If you are using your arms and shoulders while jumping very high, jumping rope becomes a VERY difficult cardio activity. Just use your wrists in a circular motion.

4) Use the Correct Rope Length
How long should the jump rope be you ask? If you bisect the jump rope by putting it under your foot, the tops of the handles (where the rope and handle connects) should reach right around you armpit. Much higher, or lower will affect the rhythm and make jumping rope much harder. The jump rope should tick the ground each revolution, which also makes it easier to count reps and get in a rhythm.

5) Hands Slightly Above Waistline
Hand position is important. Your arms should be comfortably bent, elbows tucked towards your hips, hands placed about a foot from your sides and about waist level.

6) Get in a Rhythm
You can really jump rope as fast as you want, but getting in a rhythm can make jump rope easier and more fun. It’s kind of like hitting your stride as you jog, so you can do the same thing jumping rope.  If you have some good music with a beat, aim for roughly 150 reps/beats per minute.

7) Practice, Practice, Practice
This is by far the most important tip of all! Unless you were a jump rope ninja on the playground back in grade school, you haven’t jumped a lot of rope in recent years.  If you have too, take it all the way back to the start and slowly build your reps.  First, start out with the rope behind you, then: a) do one jump rope rep then stop – b) do two jump rope reps, then stop – c) keep on going.  Practice makes perfect.

8) Watch a lot of SWEET A$$ videos of Buddy Lee… Buddy Lee Into to Double Unders – Buddy Lee’s Jumping Moments – Buddy Lee Jump Rope

 

Today’s Workout:
5 rounds for time of:
50 Jump ‘n Touch
40 Squats
30 Sit Ups
20 Push Ups
10 Bar Rows
5 Dips
(with Run)


200m – Run / 2 Burpees
200m – Walk
400m – Run / 4 Yard Sales
200m – Walk
600m – Run / 6 Lunges
200m – Walk
800m – Run / 8 Pushups
200m – Walk
1200m – Run / 12 Squats
200m – Walk


CF Blog March 12

SPEED: Partner Band Sprints 10x25m

Mama Bear!!!J. Joyner photography 😉

WOD: 3 Rounds
500m Row
15 KB Swings (1.5/1)
12 Pull-ups
9 GHD Sit-ups

CORE:
L-Sit Accumulate 120 seconds

*Hold L-Sit for as long as possible. Rest as needed btwn efforts. Repeat
until you have accumulated 2min.

 

If you didn’t see the article about our own Mama Bear on the CrossFit Games Mid-Atlantic site, check it out HERE – http://games.crossfit.com/article/fun-midst-intensity-jayme-bowles

But, for those who truly know the awesomeness that is Jayme, here’s the original, un-edited version…

There’s a Bear in our gym….

You’ve seen her before.  Poised for competition – game face, stoic, with a silent intensity.  Ultimate CrossFit’s Jayme Bowles is a fierce competitor and at the age of 41, she continues to push the limits of her success in the 2013 CrossFit Open.  Bowles has been a regular at the Mid Atlantic CrossFit Regionals for the past three years and makes her presence known at all of the competitions she participates in, both winning and placing in those around the region.  A former gymnast, watching Jayme move is like watching the slow lap of the ocean crash on the shore; natural, seemingly effortless, but with an unspoken power churning beneath the surface.

But as amazing of an athlete as she is, Bowles is so much more than a competitor.    At Ultimate CrossFit, she is known as Mama Bear.  Spend a few minutes with her and it becomes very apparent how she earned that nickname.

A mother of two teenage boys with a full-time job in addition to training herself and others, Bowles’ alarm sounds at 4am to make it all happen.  Somehow, between a full day’s work and making sure she gets to her son’s football games on time, Bowles is able to focus all of her attention on the athletes at the gym – listening to, sharing in, and addressing all of their concerns, as they pertain to both the gym and life.

Trying to meet the needs of everyone, Bowles has worked tirelessly to help many attain their goals – goals that range from getting muscle-ups, to losing a few pounds, to gaining some confidence.  The funny thing is, these goals are always met for the simple reason that no one quits when Bowles is around.  She gives everything she has to those she trains and damn well expects others to give all of themselves in return.

In addition to addressing the needs of the general population of Ultimate CrossFit, Bowles has also set to task training a more specialized group of competitors.  Bowles initiated the gym’s Competition Programming three years ago, in response to the expressed desire of those wanting to compete.  Since that time, Bowles has prepped athletes for countless upcoming competitions by devising workouts and training each week to build skills and strategies, right up through this 2013 OPEN season.  While suffering alongside everyone, Bowles manages to ensure that everyone still has fun in the midst of the brutal intensity – throwing out jokes and words of encouragement between reps instead of catching her breath.

What truly sets Bowles apart, however, is that while some question their abilities and themselves, Bowles merely has the drive to make the impossible happen.  What’s more, she has the expectation that those she trains will do the same.   In their moments of doubt, she encourages her fellow CrossFitters and believes in them until finally they believe in themselves – until they, too, can make the impossible happen.

 


CF WOD March 12

SPEED: Partner Band Sprints 10x25m

WOD: 3 Rounds
500m Row
15 KB Swings (1.5/1)
12 Pull-ups
9 GHD Sit-ups

CORE:
L-Sit Accumulate 120 seconds

*Hold L-Sit for as long as possible. Rest as needed btwn efforts. Repeat
until you have accumulated 2min.


3.13.13 Choices

3.13.13

3.13.13

Today we give you a choice. A choice of running 2 miles, two different ways.

4 x 800s OR

2 x 1 mile repeats

Choose the one you think will be HARDER for YOU. So many times we give you workouts and you just do what is asked of you. Sometimes you don’t come to workouts because either they look too hard, painful, or TOO easy. So this is your chance to commit to coming to Endurance class and to choose. We ask that you choose the one that will be tougher. It’s the same distance total, but one of them will probably be harder mentally.

We could all use that type of challenge sometimes – so step up to it. Most of the time, we don’t regret a workout, you say afterwards that you are so glad you did it.


FireIce

 

Ice or Heat?

It’s one of those things we always seem to forget.  Here is a quick run down…

 

Ice = acute injuries (sometimes chronic conditions)

Acute injuries are sudden, sharp, traumatic injuries that occur immediately (or within hours) and cause pain (possibly severe pain). Most often acute injuries result from some sort of impact or trauma such as a fall, sprain, or collision and it’s pretty obvious what caused the injury.

Get the ice on quickly – icing is most effective in the immediate period following the injury, the effect of icing diminishes significantly after about 48 hours. Apply ice directly to the injury, move the ice frequently – not allowing it to sit in one spot. 15 minutes on, 45 minutes off. Repeat as desired.

Heat = chronic pain or injuries (those that have no inflammation or swelling)

Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as overuse injuries, before participating in activities.

Apply a heating pad or hot wet towels directly to the injured area for about 20 minutes at a time. Don’t apply heat after exercise – after a workout, ice is the better choice on a chronic injury.

 

Great job today everybody, it was great to join the workout and get my sweat on with y’all!!

Today’s Workout:
3 Rounds:
1 min bike for calories
2 min rest
1 min row for meters
2 min rest
1 min sled pushes
2 min rest
1 min burpees
2 min rest


KB Tabata (20/10 – 4 Rounds):
KB Swing
KB Clean and Press (left)
KB Clean and Press (right)
KB Reverse Crunch
KB Front Squat
KB Bent-over Row (left)
KB Bent-over Row (right)
KB Russian Twist


CF Blog March 13

Skill: Clean technique work photo (7)

WOD:
60 Double Unders
3 Power Cleans (185/120)
30 Wall Balls (20/14)
6 Power Cleans (185/120)
15 Toes 2 Bar
9 Power Cleans (185/120)
15 Toes 2 Bar
6 Power Cleans (185/120)
30 Wall Balls (20/14)
3 Power Cleans (185/120)
60 Double Unders

CF Open WOD 13.2 is released tonight!!!

A few bits of information for all those participating in the Open – PLEASE READ THROUGH!!!

1) Times– We will be running the Open WODs on Saturdays during regular class times starting at 8 am – *with the exception of the Saturday 2pm class.  You may also complete the WOD on Fridays during Open Gym but please schedule for this time. 

2) Jayme is the contact for all questions and scheduling for Friday Open Gym (jayme@ultimatecrossfit.com)

3) Make sure you watch the video demo of the WOD so you are well versed on the standards etc.

4) Sign in on whiteboard for heats when you arrive on Saturdays
*Please also keep track of when your heat is going so that we can keep our classes running as smoothly and efficiently as possible.
                                         *This is just for those actually registered to compete

5) Be supportive of other athletes but also respectful when they are competing and please do not disrupt the judge by asking them questions or to look at their score card.


CF WOD March 13

Skill: Clean technique work

WOD:
60 Double Unders
3 Power Cleans (185/120)
30 Wall Balls (20/14)
6 Power Cleans (185/120)
15 Toes 2 Bar
9 Power Cleans (185/120)
15 Toes 2 Bar
6 Power Cleans (185/120)
30 Wall Balls (20/14)
3 Power Cleans (185/120)
60 Double Unders


FreedomFunk

Way to get at those kettlebells – what an awesome workout!  Spring is right around the corner and that means lots of time in the grass.  Those of us that have been around awhile know that also means the return of the “The Grass Itchies” or the “Freedom Funk”.  Gotten it yet?  Well, if not be warned, if you have, here’s the best advice on how to treat it.  Get a shower as soon as you get home and use this Aveeno lotion with Hydrocortisone on the affected areas.  Bootcamp approved.

Notes:

Next Wednesday, March 20th, will be bring a friend day!  Bring a friend, show them how you get your workout on and let them experience why you all love getting up “SO” early for Bootcamp!

Also, peep this…  Next month, April, we have a little deal for you all.  Refer a “friend” and you both get 1/2 off for the month.

 

Today’s Workout:
KB Tabata (20/10 – 4 Rounds):
KB Swing
KB Clean and Press (left)
KB Clean and Press (right)
KB Reverse Crunch
KB Front Squat
KB Bent-over Row (left)
KB Bent-over Row (right)
KB Russian Twist


rmooreMeet Roger Moore.  Not only is he a UCF athlete, but he’s a broker at Neighborhood Lender as well.  Find out how by working with him, you can not only help yourself, but others as well!! 


Business Profile-Neighborhood Lender


Who We Are:  Neighborhood Lender is a mortgage brokerage located in Charlotte and doing business in all of NC, SC, VA, and MD. Oddly enough, I started the business in 2007 in the middle of the economic meltdown.  It’s certainly been a wild ride over the last 5 ½ years, but I love every second of it.

What We Do:  We focus on offering the lowest rate in combination with the lowest closing costs in the industry.  In 2009, we began offering the Rate-Reduction Home Loan and the Purchase Power Mortgage.  Both loans are no-cost, no-fee refinance and purchase loans, respectively.  We are saving clients an average of $2,900 per transaction.

Why Work With Us:  We are a small, local company so you won’t get lost in the shuffle of working with a large bank. Customers enjoy the experience of working with us for the same reason Crossfit members enjoy their gyms- you get a more intimate, personal experience.

Promotion:  Starting today, Neighborhood Lender will pay 100% of the closing costs of any UCF member, and the family and friends of any member, that apply for a refinance or a purchase.  Simply email me at roger@neighborhoodlender.com, and I can get you a free, no obligation quote in about 5 minutes.  In addition, I will donate $100 to The Wounded Warrior Project for every loan that closes under this promotion. Many people in the gym have already taken advantage of this so give me a call today!


CF Blog March 14

Strength: Bench Press 5-3-1

WOD:
5 Rounds
400m Run
20 Burpees
15 DB Bent over Row (45/30)

Check out CDub’s article posted on Geek Fitness

Women and Weights

Posted on March 13, 2013

Women and Weights 008

Today’s guest post is brought to you by the Squat Queen herself, Chelsea Whitten. She’s a Guild Wars 2-playing, science fiction-loving crossfitter who can squat more than I weigh. If that’s reason enough to listen to what she has to say about lifting, then I’m not sure what is.

“I want to get toned, not bulky.”

Ladies, I hear you. I don’t want to look like a dude, either! But the idea of toning is a myth, and so is the presumption that lifting heavy will make you bulky.

The Toning Myth

The idea of ‘toning’ certain areas (like your butt, your arms, your thighs, or even your abs) just doesn’t work. When you add or lose weight (fat or muscle) your body removes fat from everywhere.

So if you lose 5% of your body fat, it’s not all going to come from your stomach no matter how many crunches you do.

It’s going to come maybe 1% from your belly (depending on where you’re genetically predisposed to store it), 1% from your butt, a half percent from your thighs, a quarter percent from your arms, etc. etc. The body is a beautiful system, and it’s not ever going to selectively remove fat from one portion of your body over another.

It wouldn’t make sense for keeping the whole thing warm in the winter, would it?

The Bulking Myth

This one is purely a misunderstanding. In order to look like this…

Women and Weights 005

…you’re going to require some (probably illegal) drugs, steroids, a host of protein powders and supplements, a ridiculous diet regimen of almost exclusively protein, and a workout regimen that requires 3-6 hours a day in the gym.

And let’s face it, if you’re not even ready to give up your pasta or spend a whole hour on an elliptical, you are not at risk of looking like this.

Even ‘natural’ body builders have a very intense diet and workout regimen (minus the ‘roids). If you aren’t doing what they’re doing, you aren’t even at risk of looking like this…

Women and Weights 006

However, you are at risk of looking like some of these women:

Women and Weights 003

Women and Weights 001

Women and Weights 004

Want to look like them? Then learn how to squat, strict press, deadlift, do pull-ups, push-ups, and dips…all with weight.

Every one of the women in the pictures above can squat more than their bodyweight for reps (that means doing it multiple times without stopping) and can do push-ups, pull-ups, and a host of other movements that not only make them stronger, but are functional in everyday life.

And best of all, none of these women need help carrying their grocery bags to their cars, and they look damn good on the beach.

So toss aside your tiny dumbbells and take up a barbell and a weight belt, ladies.

Science. It Works, Bitches.

Using light weights—or even just your bodyweight—is great for training proper form, and you never want to start adding weight until you can do a movement correctly (in fact, I highly recommend that if you don’t know how to do these exercises, you start with a trainer or recruit a friend to show you how it’s done).

However, if you never progress beyond the 10lb dumbbells, you may be limiting yourself and your potential. When you stop improving form—or stop adding weight—your body is no longer seeing an increase in stress and therefore stops creating muscle and strength because it is no longer being stimulated.

The idea of continuing to add weight (for a new lifter, this may even be on a weekly basis) is called progressive overload, and has been used in the world of weight lifting to build strength for decades. Creating strength (and muscle) increases the amount of fat you burn, which helps you get lean faster than cardio alone.

There’s nothing wrong with doing higher repetitions in a set (8-12 reps), but if you’re not using weights that begin to push you to failure at the end of a set, then you aren’t using enough weight.

When you reach the point with a weight where doing the entire set is no longer a problem, you know it’s time to move up.

This point will be different for each person, so I never recommend specific weights or dumbbell sizes. My mother, for instance, would need to start her progressive overloading by slowly increasing the depth of her squat before she started to add weight. However, my little sister already has a beautiful air squat and could likely start squatting with 45-65lbs on a barbell.

So do some research on those around you who can show you how to move, get in the weight room, and start testing yourself to see where your starting point will be! Start with a program like Stronglifts 5×5 if you don’t know where to begin, and then continue to increase those weights until you are a lean, mean, weightlifting machine!


CF WOD March 14

Strength: Bench Press 5-3-1

WOD:
5 Rounds
400m Run
20 Burpees
15 DB Bent over Row (45/30)


Random Notes - MAR

The real take away: don’t over consume processed meat, don’t smoke; eat more vegetables and fruit – not ground breaking stuff… Processed Meat ‘Early Death’ Link

I highly recommend TEDTalks, check out some of the best from this years TED Conference… QuoTED 2013

In the war on soda it may be water that’s winning… How Water Defeated Soda to Become America’s Number One Drink

Straight cash money – always a motivation… Weight Loss can be Achieved by Financial Incentives: Study

If only the results of consuming mass amounts of Big Macs were this cute… What if Wild Animals Ate Fast Food

At one point, covering cereal with sugar was considered morally questionable – Oh, how times have changed… The Birth of Frosted Flakes

Urban Explorers – if you ever get the chance safely exploring abandoned areas is amazing… Excuse Us While We Kiss The Sky

This dude abides, you should too… Still Abiding After 15 Years: The Laid-Back World of ‘Big Lebowski’ Worship

Another great film – a 20th anniversary squel… Trainspotting Sequel on Track Says Danny Boyle

Hopefully none of these guys find their way to the Freedom Park pond… Report: 3 Killer Commando Dolphins From Ukraine On The Loose – Why Ukrainian ‘Killer’ Dolphins Probably Aren’t on the Loose

Seriously, who doesn’t hate holding their cell phone to their ear…  Bluetooth POP Phone

Hear and download 100 songs by artists at SXSW 2013… The Mix: The Austin 100

 

Today’s Workout:
AMRAP5:
5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 1 Minute-
AMRAP10:
5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 2 Minutes-
AMRAP15:
5 Pull Ups
10 Box Jumps
15 Lunges

 


5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 1 Minute-
AMRAP10:
5 Pull Ups
10 Box Jumps
15 Lunges
-Rest 2 Minutes-
AMRAP15:
5 Pull Ups
10 Box Jumps
15 Lunges


3.14.13 Saturday @ 8 AM at the AG track

3.14.13

Let’s load the legs and then run. Why do we do this?

If you are training for longer events, and by long, I mean 5-k and above, your legs will likely feel heavy at some point during your event. By simulating this feeling during a workout, it helps to prepare you for this feeling and gets your legs used to running through fatigue. In addition to lunging before we sprint, making sure you are squatting and using heavy weights during your squats is also a really good way to mimic “dead legs”. While it’s tempting to back off of squats because you want to “save yourself” for your longer runs or even your metcon, it’s actually a good thing for you to load your legs with some strength. Not only will you be getting stronger, but your legs will gradually get used to this feeling of fatigue. So, everyone should feel especially warm and fuzzy about Saturday’s WOD

4 rounds for time

50M walking lunges, 350m run (80%) pace

10 minutes rest

2 rounds for time

50 meters of broad jumps, 350m run


Loop + Hill Grinder + Loop


CF Blog March 15

photo (8)

Strength: Snatch OTM for 12min

WOD:
4 Rounds
300m Row
7 Kettlebell Swings (2/1.5)
3 Muscle-ups
21 Ball Slams (30/20)

Having anxiety about the Open?  Here are some tips to surviving CrossFit’s own version of “The Hunger Games”

  • Make sure you get enough sleep and are well hydrated – this starts a couple of days before you are scheduled to do the WOD.  Remember, your sleep TWO nights before the WOD is just as important, if not more so, than the sleep you get the night before.
  • Make the day before the WOD an “active rest” day.  Meaning, go for a walk, stretch, do some mobility exercises – nothing too taxing, but also enough to keep your body & muscles loose
  • Watch the videos of the standards, make sure that both you and the judge are on the same page.  If you have “iffy” form or technique on a movement, demo for the judge before you go so that you don’t get flustered if “no reps” start floating your way mid-WOD
  • Set good, realistic goals.  Comparing yourself to Annie T. is great, but one of the keys to success is to observe some other athletes that you often compete against and see what strategies worked or didn’t work for them.  Your goal should be to beat their score and don’t give up until you do – this may not always work, but it sure gives you a good push! 🙂
  • Keep your head in the game.  This is what you’ve worked towards all year – if you miss a rep or are annoyed with the judge, your success is going to be dependent on how quickly you can bounce back and fight.
  • Unless you have a plan or a strategy based on the clock, don’t watch it.  It can be incredibly defeating to look up in the middle of a long AMRAP to find that you’re only halfway there.  At 3…2…1…GO!  Just move and allow adrenaline and your inner drive to take over.
  • One and done is ideal.  Be honest with yourself – maybe you wish you had done better on one WOD or another.  If there is honestly room for improvement, sure, see if you can get someone to judge you have another go.  But, if you gave all that you had in you, MOVE ON.  It is best to keep up with your regular training and improve yourself as an overall athlete than it is to specialize in one workout each week.
  • Stay positive with yourself and others.  We are all going through this physically and mentally taxing period – support and camaraderie is critical.

Once you’re done with the week’s workout, go ahead and pour yourself a cold one.  You deserve it – you survived!  Celebrate now and saddle up for next week!

Good luck to all of our registered participants…“and may the odds be ever in your favor!!” 😉


CF WOD March 15

Strength: Snatch OTM for 12min

WOD:
4 Rounds
300m Row
7 Kettlebell Swings (2/1.5)
3 Muscle-ups
21 Ball Slams (30/20)


PMM

Paleo Mini Meatloaves

Ingredients

  • 2 pounds ground meat – mixture of grass fed beef and/or pork and/or veal
  • 10 ounces frozen, chopped spinach
  • 1-2 teaspoons oil
  • 1 medium onion, finely diced
  • 6 ounces mushrooms, finely diced
  • 2 carrots, grated or finely diced
  • 4 eggs, lightly beaten
  • 1/3 cup coconut flour
  • 2 teaspoons salt
  • 2 teaspoons pepper
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1/4 teaspoon grated nutmeg

Instructions

  1. Preheat oven to 375 degrees F
  2. Thaw the spinach, squeeze out the excess water and set aside.
  3. Heat a pan on medium heat, add the oil and fry the onions and mushrooms until the onions are translucent and some of the liquid has cooked out of the mushrooms. Set aside to cool.
  4. Place the ground meat in a large bowl, add the spinach, carrots, mushroom/onion mixture, beaten eggs, coconut flour and all the spices. Use your hands to combine it well but do not overmix.
  5. Fill 18 regular size muffin tins to the top with the meatloaf mixture. (Greasing the tins may be a good idea if the meat you’re using is fairly lean)
  6. Cook for 20-25 minutes or until internal temperature reaches 160 degrees.
  7. Allow to cool and use a knife to loosen meatloaves from sides of the pan before removing.

 

Today’s Workout:
Loop + Hill Grinder + Loop


CF Blog March 16

CF GAMES OPEN WOD 13.2893901_510812512293945_525786963_o
AMRAP 10
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Cash Out:
2K Row


CF WOD March 16

CF GAMES OPEN WOD 13.2
AMRAP 10
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Cash Out:
2K Row


CF Blog March 17 (St. Patrick’s Day!)

WOD 1:

http://crossfitnyack.wordpress.com/2011/03/16/happy-st-patricks-day-6am-and-930am/http://crossfitnyack.wordpress.com/2011/03/16/happy-st-patricks-day-6am-and-930am/

3 Rounds
17 Ball Slams (30/20)
17 KB Swings (1.5/1)
17 Wall Balls (20/14)
1 Rope Climb
7 Burpees

WOD 2:
Do 1 Shot of Beer, 1 Burpee, and 1 Pull-up every minute for 60 minutes


CF WOD March 17

WOD 1:
3 Rounds
17 Ball Slams (30/20)
17 KB Swings (1.5/1)
17 Wall Balls (20/14)
1 Rope Climb
7 Burpees

WOD 2:
Do 1 Shot of Beer, 1 Burpee, and 1 Pull-up every minute for 60 minutes


1 mile run
5 wall climbers, 10 push-ups, 15 DB squat clean thrusters, 20 double unders (x3)
1 mile run


CF Blog March 18

Strength: Push Press 2-2-2-2Image

WOD: Every minute on the minute
1 Power Clean/1 Front Squat, 1 Power Clean/2 Front Squats, 1 Power Clean/3 Front Squats (135/95) – until you can no longer complete.

*20 minute time cap.

 

Momma’s Quote of the Week:  “Winners make a habit of manufacturing their own positive expectations in advance of the event.”–Brian Tracy

 

Some tips from modPALEO for all of you Paleo folks out there 🙂

modpaleo

Leg Cramps & The Paleo Diet

Image courtesy of Nucleus Medical Art, Inc

Generally, people who venture into the Paleo lifestyle are exceedingly happy about the results that they see – weight loss, fat loss, the decline in symptoms of chronic diseases, increased energy and increased overall wellbeing.  Very seldom do we ever hear of any negative side effects. But, twice now in the past three years, I have heard of instances of leg/foot cramps in the middle of the night from those first starting the Paleo diet.

So why does this happen?

For starters, remember that those just beginning to follow the Paleo lifestyle are making drastic changes to their diets, so it will take time for their bodies to adjust.  More specifically, the significant cut-back in grains and carbohydrates, a major source of magnesium in the standard American diet, are usually to blame for the onset of leg cramps.

Typically, leg cramps are caused when muscles are unable to relax appropriately.  According to the peeps at The Paleo Blog, “This generally occurs when actin and myosin do not get fully detached and inhibits the process of muscle relaxation. For appropriate actin and myosin detachment, the body requires Adinosin Tri-Phosphate and magnesium. Absence of any of these disrupts the process of muscle relaxation and leads to leg cramps. There can be several other reasons of leg cramps including sodium depletion, sodium intoxication, oxygen deficiency and oxygen intoxication. Potassium depletion, vitamin D deficiency, calcium deficiency and vascular diseases can also be some reasons behind leg cramps”.

If you are one of the unfortunate few who suffer from this painful affliction, there is hope and plenty that you can do to help yourself:

  • First make sure you stretch and massage your feet/calf/legs really well at the end of each day.  Using hot and cold therapies can enhance the healing effects of the massage.
  • Stay hydrated.  Cramps can often come into play when people are not properly hydrated, and since many following the Paleo diet typically lead an active lifestyle it is critical to rehydrate after a good sweat session.
  • Eat good whole sources of magnesium rich foods, including nuts, squashes, watermelon, spinach, pumpkin seeds, salmon, kale, mustard greens, bell peppers, cucumbers…the list goes on.  The good news is, you can always find a great source of magnesium that is in season at the local Farmers’ Market, or in your modPALEO meals!
  • Eat potassium rich foods  – I know we generally think of bananas for thisnutrient, but there are dozens of even better potassium sources out there like dark leafy greens –spinach, kale and collards (they pull double duty for both magnesium and potassium!), sweet potatoes, squash, fish, avocados, and mushrooms.

Between all of the nutrient dense foods that have just been listed and the many that did not make the short list, the meal possibilities are endless. The key is variety. While leg cramps are not typical, if you do suffer from them when you first attempt to make the change to the Paleo diet, try some of these remedies before calling it quits.

Remember that as your body adjusts to the initial transition, this negative symptom should subside.  And, I can assure you, that if you stick with the lifestyle, numerous benefits will unfold before you and the only drawback that you will find is that you did not start sooner.


CF WOD March 18

Strength: Push Press 2-2-2-2

WOD: Every minute on the minute
1 Power Clean/1Front Squat, 1 Power Clean/2 Front Squats, 1 Power Clean/3 Front Squats (135/95) – until you can no longer complete.

*20 minute time cap.


3.18.13 Announcements!

3.18.13

 

Announcements!

1. TONIGHT’s Endurance class is now at 6 PM, and will be at 6 PM on Monday nights at AG track until further notice.

2. Sometimes at the AG track there are games and practices and it gets pretty crowded and might be harder to find each other. Check out our normal meeting place (near the bleachers closest to the softball fields/school), and if you can, for an update on the blog or facebook page if there are any changes.

3. If weather looks questionable, we will make the call to cancel or hold class by 5PM and post the changes to the COMMENTS section of the Endurance .blog.

Tonight’s class will be FIELD SPRINTS (if the weather allows). If it’s rains or the fields are wet and we still have class, we will be on the track!


PU

What if a single movement could rock your entire upper body, from the biceps to the back to the core? It can. It’s your old frenemy the pull-up, and it’s time for you two to work it out.

A pull-up recruits every muscle in the upper body and is, surprisingly, one of the greatest activators of the core. Besides torching the lats, the pull-up also hits the shoulders, arms, and traps. If you’re looking to build strength and get the most bang for your buck in the gym, make pull-ups you go to movement. You can do them, and what’s more, you should do them. Now let’s make it happen.

The pull-up—as compared with the underhanded chin-up—uses an overhand grip on the bar. Aim to position your hands a little outside shoulder-width – a grip that’s too wide can place excessive stress on the shoulders and elbows. Start in the dead hang position and before you pull yourself up over the bar, keep the following cues in mind:

  • Look straight ahead. This will keep the chin tucked. The last thing you want is to strain your neck.
  • Think of using your lats, not your biceps. All this will take is having a friend poke you in the lats a few times right before you begin the movement.
  • Pull your shoulder blades back and down.
  • Draw your chest up toward the bar. Clear your chin over the bar at the top and squeeze.
  • Control the movement on the way down.

So how do you master your first pull-up? The short answer: practice, and practice often. Like just about every other skill in the gym (or life), mastering the pull-up requires that you consistently execute the behaviors that will bring you closer to your goal. In the case of the pull-up, this means getting on that bar and pulling up as often as possible. Not there yet? No problem. Luckily, there’s a lot you can do to help yourself get closer to doing that first or 10th pull-up.  Here are four options that will get you there faster, and stronger:

  1. Resistance Bands – The bands are color coded by thickness. The thicker the band, the more assistance you will get. Loop the band over a pull-up bar, get your foot into it and perform a pull-up as normal. You’ll find that the band provides progressively less help as you pull your body up, and it’s essentially all you by the time your chin clears the bar.
  2. Jump Negatives – This exercise places the emphasis on the eccentric portion of the movement, which will help you improve the quality of your reps. Stand on a box and get into position. You’ll skip the concentric (i.e., going up) movement and simply jump up to get your chin over the bar. When you come down, you’ll resist gravity as much as you can and make your way down slowly over a count of 10.
  3. Improve Your Grip – For pulling exercises such as pull-ups, grip strength tends to be a limiting factor. When you grip the bar, center it across the base of your fingers – not in your palm. Wrap your fingers and thumb around bar, “rolling” it into your hand to lock it in.
  4. Strengthen Your Back – The inverted or supine row has great carryover to the pull-up, as do other variations of the row.  Dumbbell rows, ring rows, bar rows – they can all help and that’s why we work them on the regular.

So when do you make the transition from resistance bands to strict bodyweight pull-ups? If you’re using an inch-thick band and you can bust out 6-8 clean reps with ease, chances are you’re ready for your first pull-up. Go on, give it a try. Once you make it through this barrier, getting 3-5 reps is a breeze. Continue practicing slowly adding 1 or 2 reps each time until you hit your desired goal. As you get better, you’ll quickly realize that besides actively working on pull-ups themselves, dropping body weight will help you tremendously. Think about it: The leaner you are, the more lean mass you can utilize, and the less total bodyweight you have to pull. Of course, this feat will have to be accomplished largely in the kitchen—but that’s a story for another time.

 

Today’s Workout:
1 mile run
5 wall climbers, 10 push-ups, 15 DB squat clean thrusters, 20 double unders (x3)
1/2 mile run


CF Blog March 19

Strength: Snatch Balance 1-1-1-1-1photo-10

*work on speed under the bar as opposed to going as heavy as possible

WOD:
3 rds
400m run
12 Snatch (115/75)
6 Bar Muscle-ups

 

For the Ladies (interested in an extra-dose of estrogen….):

Hi Ultimate CrossFit –

Your crossfit training inspires more people to love fitness and make it a
part of their daily routine. Our goal with LoziLu is very similar to
yours: empower women, promote fitness, and help young patients with cancer
live happier lives. I wanted to offer you a free entry and an exclusive
discount for your crossfitters to the LoziLu Women’s Mud Run in Charlotte,
on May 11th.

LoziLu takes place at 3900 Rocky River Rd, Charlotte, NC to provide an
unforgettable girls’ day out. Our non-competitive 5k festival is perfect
for groups of friends who vary in athletic ability. First-timers love the
judgment-free setting, varying difficulty of each obstacle, and support
from their friends. Fitness divas, like you, enjoy the variety of
obstacles and the laid-back party setting.

We take a masculine event and add a big dose of estrogen to create a
unique 5k experience. The Valet watches your bag while you run and party,
you’ll warm-up with dancing and yoga, and the on-course Party Oases keep
you moving with fervor past the 16 obstacles, including: hot mess,
fishnets, over-it, mani-pedi, and the exfoliator. The paparazzi capture
dirty pics you’ll be excited to share and the warm-water showers at the
LoziLu Salon get you ready for the after-party.

LoziLu changes lives. You already know how motivating and fun fitness
events can be; LoziLu acts as the gateway event for so many women into
this life-changing world. In addition to getting people hooked on “the
fit,” we also change the lives young patients with leukemia & lymphoma by
funding early-stage research and supporting patients who can’t afford
treatment. See more of our change at: www.GiveToLife.org

As a thank you for being a fellow supporter of fitness, I’m offering you a
free entry and a $5 Off coupon to share with your Facebook, Twitter, and
crossfitters. The $5 off code is FABFIT5. You can check out all the dirty
details on LoziLu at http://Charlotte.LoziLu.com .

If you love what LoziLu is all about, we’d love to form a partnership to
promote your box to our 15k+ Facebook fans and 20K+ email list. We can do
some cross-posting of content, provide Comp entries for member giveaways,
or feature you in one of our email newsletters.

Let me know if you want to run LoziLu for free and a good time to chat
cross-promoting. I look forward to hearing from you!

Cheers,
Verena
Lozilu.com
The Mud Run, Perfected.


CF WOD March 19

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

*work on speed under the bar as opposed to going as heavy as possible

WOD:
3 rds
400m run
12 Snatch (115/75)
6 Bar Muscle-ups


WOD:
3 Rounds
500m Row
15 KB Swings
12 Sit-ups
9 Wall Balls
6 Pull-ups

Cash Out: 100 partner ab-throwdowns


Comfort

Whether it’s in life or at the gym, set a monthly “comfort zone” goal.

We tend to do what we’re good at. There is nothing wrong with that; why not accentuate our strengths? However, there is validity in working on our weaknesses, and experiencing new things. After all, you might just find a whole new strong point if you step outside of what you’re accustomed to doing. Furthermore, by experiencing new things, you will often draw connections between them and the things you already know and enjoy. Heck, it could even make you better at them. Consider doing one thing a month that is out of the ordinary for you. Maybe that means working on a movement you have always avoided and want to be more confident in doing, or adding a new food to your diet. An example might be: using heavier weights during strength days to aid progress and become comfortable when the movement appears in a workout or adding avocado into some of your meals – just because it’s green doesn’t mean it’s not yummy! Evaluate the new experience and see if it has a place in your routine. If not, now you know first hand – but at least you gave it a try.

Step outside your comfort zone, set a goal and see what happens – you might just be amazed!

 

Today’s Workout:
WOD:
3 Rounds
500m Row
15 KB Swings
12 Sit-ups
9 Wall Balls
6 Pull-ups

Cash Out: 100 partner ab-throwdowns


3.20.13 EMOM, more announcements

3.18.13

3.20.13 @ 6 AM in the PIT

A medley, with 4 minutes rest between rounds

Every minute on the minute for 10  minutes

1 weighted sled push down and back

Every minute on the minute for 10 minutes

10 calories on the bike

Every minute on the minute for 10 minutes

200m (ish) run

++Just a reminder we have an 8 am class this Saturday at the AG track. We will post any weather class cancelations by 7 AM that morning. Also,

the following Saturday, March 30th (Easter weekend) we will not have an Endurance class.

 


BC Poker


CF Blog March 20

photo (9)Noon class doing work!

WOD: “Zeus”

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

The “Zeus” Hero WOD is dedicated to a local hero…

Hero_DavidHickman_400.jpg

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


CF WOD March 20

WOD: “Zeus”

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


Mindful Eating

The average American eats too many calories, and gets many of those calories from processed sugars, white flours, fried foods, unhealthy fats, sweet beverages. We’re talking about sodas, sweet breakfast cereals, “fast food” or fried chicken, french fries and cookies and chips. Very very little nutrition, lots of calories and sugar and saturated fats and sodium and added chemicals.

Part of the problem is advertising and the fast food industry and convenience food industry, but another part is mindless eating. We eat not because we’re hungry, but out of habit, because we’re stressed or need reward or are tired or depressed or lonely. Food becomes a substitute for love.

We eat while watching TV or reading on the computer or mobile device. We eat while talking with other people, and barely notice what we’re eating.

And yet, the food we eat becomes who we are. It takes energy to grow and harvest and prepare and transport. The food affects our long-term health, one of the most important things in our lives.

We ignore all of that as we focus on other things. We skip out on one of the most critical elements in our lives, because of addiction to screens, because of habitual emotional responses, because of socializing patterns we’re unwilling to change.

Eating Meditation – this is the opposite of mindless eating — it’s a way to practice completely mindfulness, focus, awareness of thoughts and emotions, gratitude for the food you’re eating.

When we do “regular” meditation we drop all other activities and just sit, paying attention to body and breath, being present with ourselves without expectation or judgment. Food meditation is the same thing, but instead of just sitting, we just eat.

It’s not eating for the point of rapid consumption, or even for the point of sensory pleasure (though that does happen). It’s about slowing down, paying attention to the food, really savoring it, being grateful for where it came from and who prepared it, noticing our emotions as we eat.

The benefits of eating meditation are many:

  • Food tastes better when you pay attention.
  • You can learn to enjoy healthy foods when you slow down and savor.
  • You eat less because you’re not eating mindlessly.
  • You naturally gravitate towards simpler foods because of the savoring.
  • You begin to address the emotions around eating.
  • You get a little oasis of slow mindfulness in your busy day.
  • It relieves stress.
  • It’s fun.

This is about relearning the eating process, about changing your taste buds to enjoy healthier food, about creating lasting change, about being more mindful throughout the day, about being grateful for what you have, about remapping our actions around emotions, about understanding what you put into your body and how it becomes who you are.

So there is no goal that you’re trying to reach over the long term (weight loss, six-pack abs, reduced chance of diabetes and heart disease). The process of meditating as you eat is the goal itself. If you are being mindful as you eat, you have already succeeded.

And so success in this is easy — you just have to do it, and you are a world champion.

 

Today’s Workout:
BC Poker


CF Blog March 21

Strength: Deadlift 3-3-3

Max gutting through "Zeus"Max gutting through “Zeus”

TEAM WOD:
200 Double Unders
150 Situps
100 KBS (1.5/1)
50 HSPU
100 KBS (1.5/1)
150 Situps
200 Double Unders

*Teams of 2 one person working at a time

In case you missed it on the bootcamp page, here’s a great write-up about SLEEP!!!!

 

Let’s talk about something we all love to do, sleep!  In addition to being essential, sleep is another important recovery tool.   Sleep is required to stimulate regeneration and repair, both physical and hormonal. The biggest time of secretion of growth hormone happens during the first few hours of sleep, as cortisol drops and melatonin secretion spikes.  After all, we are tied to the earth’s cycle of day/night by millions of years of evolution; aka our circadian rhythm.  And when we tie our sleep/wake cycles to that of sunset/sunrise, we optimize that repair cycle.

Indeed, many of us struggle to get enough sleep every night, but is the sleep we get any good? While it’s important to get enough sleep, better sleep is a greater ally than more hours of sleep.  How can we optimize our sleep?  Here are some basic sleep habits:
  • Aim for 8 hours of uninterrupted sleep.  This will vary from person to person—find your sweet spot.  And don’t kid yourself that “you need less”… do a week of aiming for 9 hours (you can catch up on those reality shows over the weekend), and see how you feel.
  • Create a healthy environment:  Cool, pitch black—this is essential.  Make sure your bed is actually comfortable.  Adjust the temperature, some studies have shown the optimal temperature for adults is between 60-68 degrees.  Filter out the light and cut out the distractions.
  • Timing:  You already know that how long you sleep is important, but for the best possible sleep, you really should go to sleep and wake up at the same time every day.  So rather than oversleep on off days, waking at the same time and then taking a nap allows the extra sleep without disrupting the normal wake/sleep schedule.
  • Reduce electronic use:  Almost all electronic screens use a blue-light spectrum…iPhone, computer, television.  Get this for your gadgets (its free) F.lux.  It auto-adjusts the spectrum of your monitor to more “reddish” tones after sunset.  Aim to turn those devices off at least an hour before bedtime.
  • White Noise:  While we don’t have the soothing sounds of nature outside our cave anymore, this is one area modern day technology can help.  Our brain craves input, and a noiseless room with occasional random sounds can disrupt sleep; the constant “whrr” of a fan, or a white noise generator, like the Sleep Machine app, can help keep a constant flow of ambient sound.
  • Create Ritual:  This teaches our brain when it’s time to wind down…utilize consistent times, lower the lights, brew some non-caffeine herbal tea, read a book, etc.

CF WOD March 21

Strength: Deadlift 3-3-3

TEAM WOD:
200 Double Unders
150 Situps
100 KBS (1.5/1)
50 HSPU
100 KBS (1.5/1)
150 Situps
200 Double Unders

*Teams of 2 one person working at a time


20min AMRAP
40 OHWL
30 Yard Sales
20 Ball Slams
10 Renegade Rows
5 TGU
*top-to-bottom-to-top, repeat*

Cash Out: “Tailpipe”


Random Notes - MAR

Lots-o-notes…

17 First World Food Problems Will Make You Want to Flip the F**king Table…   Forget the Jog Slog and Fit In A Sprint for Maximum Weight Loss Results…   Hater…   Sriracha Salt Exists, Spells Endgame for Other Seasonings…   Hard Math: Adding Up Just How Little We Actually Move…   Lack of Sleep ‘Switches Off’ Genes…   The Weight: When a Song Becomes an Anthem…   The Lion Smokes Tonight…   Evening Types Are At Higher Risk of Most Things…   Sign Painters: What a Disappearing Art Teaches Us About Creative Purpose and Process…   How ‘Crunch Time’ Between School And Sleep Shapes Kids’ Health…   I, Pencil: My Family Tree as told to Leonard E. Read…   Replaceface Personalized Portraits…   Frozen vs Fresh? Which Vegetables are Best…   When Bowie met Burroughs…   Amazing Water & Sound Experiment…   An Interior Designer Explains The Unlikely Apartments of Your Favorite Shows…   Secret Ingredient for Success…   Scientists Officially Link Processed Foods To Autoimmune Disease…   Intense Sweetness Surpasses Cocaine Reward…   The 100 Squats A Day Challenge: Body Weight Squats Get Kids in Shape in Less Than 3 Minutes. Plus: Will Sitting Around Kill You, No Matter How Much You Work Out?…   How the Sequester Threatens the U.S. Legal System…   VICE Season 1 Trailer…   The Paleo Diet and the Case for Primal Living

 

Today’s Workout:
WoD: 20min AMRAP
40 OHWL
30 Yard Sales
20 Ball Slams
10 Renegade Rows
5 TGU
*top-to-bottom-to-top, repeat*

Cash Out: “Tailpipe”


Skill/Strength: Prowler Drag/Push
WoD: 10min AMRAP
5 KB Deadlifts
10 KB Swings
15 Step-ups
Cash Out: Hollow Body


3.23.13 Saturday

3.23.13

 

Eric and Jaime plugging away at 6 AM

3.23.13 @ 8 AM at AG track. We will post updates to COMMENTS section of blog at 7am if it’s a downpour or a thunderstorm so check it out!

5 x 3 min efforts. Increasing in speed for each effort. Tempo-ish!

 


CF Blog March 22

Strength: Back Squat 5-5-5 (70-80%)

future Crossfit Champ Tatum James Leuckfuture Crossfit Champ Tatum James Leuck

AMRAP 15
9 shoulder to overhead (115/75)
8 toes to bar
7 burpee box jumps (30/24)

For everyone competing in the Open:
Please note that we will be judging the WODs on Saturday mornings only!! There will be no judges at the 2pm class – that time period will be reserved for peeps not partaking in the open and just want a regular class. If you need to make an appointment to come in during open gym on Friday night, please email Jayme@ultimatecrossfit.com ASAP.  Please do not assume that you can do the WODs at off times – while we will do our best to accommodate you, our trainers have families, obligations, and other commitments on their weekend schedules.  Thank you.

Member Challenge for April…..Blood Drive!!!

The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment.

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

 With 13.3 in the works, here’s a note from Cameron about Delayed Onset Muscle Soreness…

One of the best ways I have conquered DOMS is NOT taking a full rest day when I am experiencing severe DOMS. Even getting on the bike for 10-30 minutes can help. If you are so sore, it hurts to sit down, stand up, go down stairs, but resting, and not allowing those muscles to get some extra blood flow/oxygen to them, you will actually be prolonging the soreness. Believe it or not, doing something like wallballs, or some running or even some sled pushes would be a helpful way to make your legs feel looser. Many experienced marathoners actually make it a point to go on a decent run the day after their marathon to alleviate the soreness. After 13.3, try doing about 10 minutes on the bike for a cool down and make sure you really try to flush those legs the next day!
Nancy Martin is selling a few items –  if anyone is interested, contact her at heynanc@hotmail.com:
 Items of interest to the UFC community
might be: cyclocross bike $450 oboHonda metro 50cc scooter 1250 obo
scooterside.JPGIMG_0538.JPG

CF WOD March 22

Strength: Back Squat 5-5-5 (70-80%)

AMRAP 15
9 shoulder to overhead (115/75)
8 toes to bar
7 burpee box jumps (30/24)


Veggies

Roasted Winter Vegetables with Miso-Lime Dressing

Serves 4

8 ounces brussels sprouts, trimmed and halved lengthwise
1 medium sweet potato (about 8 ounces), peeled, cut in 1/2-inch cubes
1 medium head of cauliflower (about 1 1/2 pounds), cut into bite-size pieces
1 tablespoon vegetable oil
1/4 teaspoon salt
2 tablespoons lime juice
1 1/2 teaspoons yellow miso paste
2 tablespoons walnut oil
Black pepper

Preheat oven to 400°F. Arrange three baking racks, evenly spaced, in the oven. (If you only have two racks or two baking sheets, bake the vegetables in batches rather than crowd them onto two baking sheets.)

Place brussels sprouts, sweet potato and cauliflower on separate rimmed baking sheets. Drizzle with oil, sprinkle with salt and toss to thoroughly coat. Bake, turning every 10-15 minutes, until browned and soft, about 15 minutes for the brussels sprouts and 25 minutes for the sweet potato and cauliflower.

Meanwhile, in a small bowl whisk together the lime juice and miso paste until smooth. Slowly drizzle in the walnut oil, whisking constantly, until thoroughly combined.

Place the roasted vegetables in a large bowl, pour in the dressing and toss to coat. Season with black pepper. Serve warm or at room temperature.

In the summer, try this recipe with grilled vegetables (zucchini, eggplant, even kale) instead of roasted.

 

Today’s Workout:
Skill/Strength: Prowler Drag/Push

WoD: 10min AMRAP
5 KB Deadlifts
10 KB Swings
15 Step-ups

Cash Out: Hollow Body


Cilantro-Lime Chicken Tacos!!!

230549_706329453027_2725106_nI made this…isn’t it pretty?

I made these a while ago and absolutely loved them!!!  Admittedly, the taco-shell portion takes a little bit of time, but I think it’s worth it!

First let’s start with the chicken – this part is super simple.  What you will need is:

  • 2 tablespoons minced fresh cilantro
  • 2 1/2 tablespoons fresh lime juice
  • 1 1/2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 4 (6-ounce) skinless, boneless chicken breast halves

Simply mix together the first 4 ingredients, dice up the chicken and add it to the bowl and let it all marinate for at least 30 min.  How you cook is up to you – you can pan fry the chicken on med-low heat (you don’t want it to dry out) or you could even throw it in the crock-pot!

next the tortillas…I got this recipe from Mark’s Daily Apple:

Primal Tex-Mex Tortillas

Makes 4 tortillas

Ingredients:

  • 1/4 cup plus 2 tablespoons water
  • 2 eggs
  • 2 tablespoons olive oil
  • 1 teaspoon lime juice
  • 2 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder

Instructions:

  • Whisk together water, eggs, olive oil and lime.
  • Mix together coconut flour, baking powder, cumin and chili powder.
  • Slowly pour wet ingredients into the dry ingredients, whisking as you pour so clumps don’t form.
  • Heat several tablespoons of olive oil over medium high heat. When the oil is hot, pour 1/4 cup of batter in the pan, tilting pan so the batter spreads thinly.
  • Let the batter sit untouched for one minute then put a lid on the pan and cook one minute more. Flip the tortilla and fry for 2 more minutes.fryingtortilla

Read more: http://www.marksdailyapple.com/primal-tex-mex-tortillas-and-taco-seasoning/#ixzz2LdyU0HOC

Now, just top your homemade tortillas with your chicken, add some fresh salsa and guacamole (and a margarita – who am I to judge?)!!!

 


CF Blog March 23

CrossFit Games Open Workout 13.3IMG_7995

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

For everyone competing in the Open: 
Please note that we will be judging the WODs on Saturday mornings only!! There will be no judges at the 2pm class – that time period will be reserved for peeps not partaking in the open and just want a regular class. If you need to make an appointment to come in during open gym on Friday night, please email Jayme@ultimatecrossfit.com ASAP.  Please do not assume that you can do the WODs at off times – while we will do our best to accommodate you, our trainers have families, obligations, and other commitments on their weekend schedules.  Thank you.

Member Challenge for April…..Blood Drive!!!

The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment.

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!


CF WOD March 23

CrossFit Games Open Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups


CF Blog March 24

WOD:

JBJB

1000m row
30 Deadlifts (225/155)
50 burpees

Post WOD: Sled Work – Pull Down/Push Back x 5


CF WOD March 24

WOD:
1000m row
30 Deadlifts (225/155)
50 burpees

Post WOD: Sled Work – Pull Down/Push Back x 5


3.25.13 6PM AG TRACK

3.25.13

 

Empty class on Saturday, so we are going to use the Saturday WOD for Monday PM

3.25.13 @ 6PM at the AG track

5 x 3 min intervals, increasing the pace on each interval!

Just a reminder, that we will not have an Endurance class this Saturday April 30th, Easter weekend!


50

*March Benchmark*
Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 Sit-ups
800m Run
2 Rope Climbs
50 Double Unders (3×50 Unbroken)

Cash Out: Max Rep Pull-up


CF Blog March 25

Strength: Press 3-3-3-3

WOD: 5 Rounds

734021_10103357496187541_615953555_n

3 Clean and Jerks (185/135)
10 Ring Rows
15 Abmat Sit-ups
20 Double Unders

Momma’s Quote of the Week:  “You can’t make positive choices for the rest of your life without an environment that makes those choices easy, natural, and enjoyable.”–Deepak Chopra 

Congrats to our Ultimate Crossfit Members who battled the cold and took on the Spartan Race this weekend!!  We are proud of out UCF Spartans!!

 

The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment. 

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

392719_4626091539218_1080113787_nWOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

 Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

 Where: Ultimate Crossfit  

 **Donations will not be required but are Appreciated**

 **Grab a partner & flex as we support the fight against Alzheimer’s** 

  • 6th leading cause of death in US
  • Only cause of death that cannot be prevented, cured, or even slowed

 Effects 1 in 8 older Americans541282_4626104099532_1478132252_n


CF WOD March 25

Strength: Press 3-3-3-3

WOD: 5 Rounds
3 Clean and Jerks (185/135)
10 Ring Rows
15 Abmat Sit-ups
20 Double Unders


P is for Plank

You may think that the core muscles are only the ones in your stomach. In fact, the core is made up of all the muscles that connect the upper and lower body, including those of the stomach, lower back, hips and buttocks.

These muscles are essential for supporting the spine, aiding good posture, and almost every movement. By strengthening core muscles you will not only be on a fast track to a flatter stomach but will also improve the effectiveness of any exercise you do.

The plank is one of the best exercises because it tightens the deepest core muscles. It’s a static exercise where you use your arms to raise yourself off the floor and hold the whole body straight and rigid.

You can do it anywhere, you don’t need any equipment and it only takes a minute (literally). What’s more, it is more effective than sit-ups and crunches – that only work the superficial abdominal muscles. The longer you can hold a plank, the stronger your core will become and you will quickly see an improvement.

  • Lie Flat on the Floor – rest your body on your forearms with your palms flat or clasped together on the floor. Double check that your shoulders are aligned directly over your elbows. Make sure your legs are straight behind you with your ankles, knees and thighs touching.
  • Raise Your Body Off the Floor – in a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You should have a straight line from your feet to your head. Make sure that your back is flat and your head, neck and spine are in a straight line.
  • Tighten Your Abs Muscles – keep your abdominal muscles engaged and do not let your stomach drop or allow your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Remember to breath. Take slow inhales and exhale steadily.
  • Hold It – As time goes on while you are in the plank position, you may notice your stomach beginning to drop or your hips rising. To avoid this, remain aware of your position and keep your abs engaged, working to keep your body in a straight line holding this position for as long as needed.

Need some plankspiration – have an hour and twenty minutes to spare..? Check out George Hood, 53, of Aurora, set the new Guinness World Record in the plank by doing the plank hold for 1 hour, 20 minutes, 5.01 seconds on December 3rd, 2011 at Eggsperience Pancakes & Cafe in Naperville, IL . Hood, a former Marine and retired Drug Enforcement Administration agent, says his physical feat was one retired man’s way of inspiring others in their 40s, 50s and older to get off the couch and change their lives.

 

Today’s Workout:
*March Benchmark*
Put Him in a Body Bag, Johnny
2 rounds for time of:
5 Manmakers
25 Sit-up
800m Run
2 Rope Climbs
50 Double Unders (3×50 Unbroken)

Cash Out: Max Rep Pull-up


Partner WoD – 4x4min AMRAP of Sandbag Hill “Run” / Core (w/1min Rest)
1. Over the Shoulder Carry / Plank
2. Side-Hip Carry / Six-inches
3. Over the Back Carry / Left Side Plank
4. Front Carry / Right Side Plank


CF Blog March 26

Strength: Deadlift 2×3@70-80% 2×3@80+%

WOD: “Cement Mixer”
7 three minute rounds:
-In this workout you will run 400m as fast as possible and then
immediately complete 12 Toes 2 Bar. Record your time and rest until the 3
minute mark, when you will begin your next run. Record times for each of
the 7 intervals.

Fitness pioneer, Schwarzenegger mentor Joe Weider dies

By Greg Botelho, CNN
updated 9:43 PM EDT, Sat March 23, 2013
Joe Weider created the Mr. Olympia contest and brought Arnold Schwarzenegger to the United States.
Joe Weider created the Mr. Olympia contest and brought Arnold Schwarzenegger to the United States.

STORY HIGHLIGHTS
  • Joe Weider created Mr. Olympia, Ms. Olympia and various fitness competitions
  • He also published magazines such as Shape, Men’s Fitness and Flex
  • Schwarzenegger describes him as kind, generous and “a titan in the fitness industry”
  • Weider died Saturday at a Los Angeles hospital; he was 93

(CNN) — A bodybuilding icon. A fitness innovator. A magazine publisher. A mentor to one of the world’s biggest action heroes.

A pioneer.

Joe Weider was all those things and more in his 93 years, right up until his death Saturday morning at a Los Angeles hospital.

Calling his “dear friend and mentor … a titan in the fitness industry and one of the kindest men I have ever met,” Arnold Schwarzenegger said “very few people can claim to have influenced as many lives as Joe did through his magazines, his supplements, his training equipment and his big-hearted personality.”

“Joe was known for urging everyone, ‘Exceed yourself,'”Schwarzenegger wrote on his website. “And there is no question that throughout his life, he did just that.”

Growing up in a tough part of the Canadian city of Montreal during the Great Depression, the once undersized Weider’s life started to turn when he began lifting a makeshift barbell.

Weider entered his first weightlifting contest at age 17, soon earning a name for himself in Canada, according to his website.

At age 20, he started his first magazine, Your Physique. It proved to be the first of several successful business ventures, one of them being the Weider Barbell Co.

Over the next few decades, Weider went onto become attached especially to the bodybuilding world — having helped create, in 1946, the International Federation of Bodybuilders and, in 1965, creating the inaugural Mr. Olympia contest. Other competitions followed, such as Ms. Olympia in 1980, Fitness Olympia in 1995 and Figure Olympia in 2003.

He also built out his magazine publishing empire with titles that included Shape, Men’s Fitness, Flex, Natural Health and Muscle and Fitness.

Schwarzenegger was one of the thousands who read Weider’s magazines growing up, saying they “provided me with the inspiration and the blueprint to push myself beyond my limits and imagine a much bigger future.”

Later, it was Weider who invited Schwarzenegger to leave Austria for the United States, financed his move and helped to propel his career in bodybuilding, acting and business.

“He freely gave of his time and expertise and became a father figure for me,” recalled Schwarzenegger, who became a top-grossing movie star and governor of California. “He advised me on my training, on my business ventures, and once, bizarrely, claimed I was a German Shakespearean actor to get me my first acting role in “Hercules in New York”, even though I barely spoke English.”

Weider remained active “almost until the end,” even after being diagnosed 12 years ago with a heart condition, amyloidosis, said his publicist Charlotte Parker.

“That never slowed him down,” said Parker, who worked with Weider for about 20 years. “He was amazing.”

By helping popularize weight training, supplement and vitamin use, and fitness equipment — whether in a gym, a school or a home — Weider helped change the way the world looks at fitness and health, according to Parker.

Outside of all that, his friends knew him as a very giving, smart person.

“He was generous, loving, full of life,” said Parker. “He was a great man.”


CF WOD March 26

Strength: Deadlift 2×3@70-80% 2×3@80+%

WOD: “Cement Mixer”
7 three minute rounds:
-In this workout you will run 400m as fast as possible and then
immediately complete 12 Toes 2 Bar. Record your time and rest until the 3
minute mark, when you will begin your next run. Record times for each of
the 7 intervals.


3.27.13 the 800 hill

3.27.13

 

3.27.13 @ 6 AM in the PIT

HILLS

Find out details @ 6 AM in the PIT

Reminder: No Endurance class this Saturday AM!


superpower

Question: How’s your confidence lately? Here’s a not-so-secret secret, your mind matters. There are many times when the belief that you can do something is more powerful than the sheer ability to do it. You know the old saying, “confidence is a close second to talent in athletes.” The truth is that confidence may actually be tied with and at certain times, be more important than talent. It all starts with self-perception. You have to picture yourself in certain ways. You must see yourself as a successful athlete. Envision all the traits that the top athletes have and start to make those traits your own. Your athletic persona must become part of you, a role you must develop within yourself. In your mind you must create the athlete you want to be. The old proverb “A man will become his thoughts” is very true. You have to have that belief in yourself all the time. You have to see yourself as the athlete you want to be. Not only when you look at yourself should you see it, but you also feel it from your soul. Confidence is built over time, and it is built on a solid base. You must lay down a good foundation. Start to build confidence through proper self-perception. Think you are and you will be. Start the mental training and consciously practice it; you will become a better athlete and in the process make those around you better through positive action. The better they are, the better you are. All these things are things you can do and absolutely will make you a better, more confident athlete. They are not necessarily difficult, but they won’t happen if you don’t consciously try to do them. Think it, practice it and get better!

 

Today’s Workout:
Partner WoD – 4x4min AMRAP of Sandbag Hill “Run” / Core (w/1min Rest)
1. Over the Shoulder Carry / Plank
2. Side-Hip Carry / Six-inches
3. Over the Back Carry / Left Side Plank
4. Front Carry / Right Side Plank


WoD 1:
5 Rounds: 10 Wall Jumps, 15 Yard Sales, 20 Squats
WoD 2:
5 AMRAP of 10 Dips and 25 Walking Lunges
WoD 3:
Accumulate 50/75 Push-ups – 50m Sprint “every break”


CF Blog March 27

Strength/Skill Goat Work: 15min – Any movement from Mary

WOD: “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pull-ups

Cash Out: 2 min L-sit *add up to 2 minutes

some outdoor TTB actionsome outdoor TTB actionPistol Progression

Need help with pistols?  Check out this great video for Pistol Progression

*Gymnastics Seminar!!!*

Struggling with handstand push-ups?   

Looking to get your first muscle-up?   

Wish your ring-dips were more efficient?    

If these scenarios sound familiar or if you would like to fine-tune your gymnastics skills in general, our fine coaches (and gymnastic-extraordinaires), Shannon and Jayme are offering a 4-week seminar to teach you the skills to get you moving!

The 4 week seminar is free of charge to our members and will take place on the following Wednesdays from 6:30- 7:30 in the PIT:

·         April 17

·         April 24

·         May 1

·         May 8

Sign up today by emailing mike@ultimatecrossfit.com

***The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment. 

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

WOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

 Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

 Where: Ultimate Crossfit  

 **Donations will not be required but are Appreciated**

 **Grab a partner & flex as we support the fight against Alzheimer’s** 

  • 6th leading cause of death in US
  • Only cause of death that cannot be prevented, cured, or even slowed

 Effects 1 in 8 older Americans


CF WOD March 27

Strength/Skill Goat Work: 15min – Any movement from Mary

WOD: “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pull-ups

Cash Out: 2 min L-sit *add up to 2 minutes


protein

Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand. And it is true: Protein can help promote a healthy weight and can help muscles recover after a good workout. But what exactly is protein, and when it comes to supplements, which type of protein is best?

The Need-to-Know

Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as muscles.

While it’s most important to get the bulk of your protein from whole food sources, protein supplements can make it easier to get those aminos on-the-go. But not all protein supplements are created equal. Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:

  • Protein Concentrate vs. Isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85 percent pure protein (with the remaining 15-30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.
  • Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 10 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.

Protein Comparison

Whey Protein

The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese. 

Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism. Whey is also quickly absorbed by the body, making it useful for post-workout recovery. Bonus: This inexpensive source of complete protein comes in a variety of flavors ranging from tried-and-true vanilla to decadent chocolate-mint ice cream. 

Cons: The sugar found in milk (aka lactose) is a common allergen that can make whey indigestible for some. And while those tasty flavors make whey a yummy choice, they often (depending on the brand) come with a host of less-than-desirable artificial sweeteners and chemicals.

Casein Protein

Here’s another protein powder that comes straight from the milk. Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats. 

Pros: Casein protein powder offers similar benefits to whey protein, but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice before bed.

Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a post-workout supplement because it’s absorbed so slowly. After exercise the body craves nutrients to replenish and rebuild — which is best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable.

Egg Protein

Egg protein comes from, well, eggs! It is a complete protein made by separating out the yolks and dehydrating the egg whites.

Pros: Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet.

Cons: Allergies to eggs are common, similar to milk allergies, especially in children and young adults. Egg protein is also one of the most expensive protein supplements available, which is likely why Rocky Balboa did it this way.Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.

Soy Protein

Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.

Pros: Protein from the soy bean may help improve the body’s immune function and promote bone health. Soy may also help prevent cardiovascular disease and reduce the risk of certain cancers. 

Cons: In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on hormone levels. Many foods are already full of soy due to its extremely low-cost protein. This has led some to question whether adding even more dietary soy (via protein supplements) is a wise choice.

Rice Protein

Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder. 

Pros: Protein aside, brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fiber. It’s also hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste.

Cons: Unlike soy, rice protein is a plant-based option that’s deficient in some amino acids and therefore should not comprise the main source of dietary protein.

Hemp Protein

Hemp protein is derived from the seeds of the cannabis plant that’s gained popularity in recent years.

Pros: Often referred to as a “superfood” due to its mix of essential fatty acids, hemp has been shown to improve metabolism, brain function, and circulation, and can help treat a host of medical conditions. Hemp also includes all 21 amino acids (making it a complete protein). The vegan-friendly supplement is also extremely hypoallergenic, high in fiber (read: excellent for digestion and filling), which makes it an excellent weight-loss food.

Cons: Since hemp is only harvested in mass quantities in select countries due to its association with cannabis, it is often the most expensive protein powder available.

Pea Protein

Pea protein comes from the yellow split pea,  making it a popular choice for vegetarians and vegans alike.

Pros: As with most plant-based proteins, pea protein is hypoallergenic. It boasts a 98 percent digestion rate, meaning the body is able to process the vast majority of each serving. It is another highly satiating protein, which may help promote weight loss. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source.

Cons: Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids. Even still, it remains deficient in certain amino acids and should not be used as a primary source of dietary protein. 

The Takeaway

When it comes to protein powders there really is something for everyone. Just keep in mind that when it comes to buying protein, as in life, “You get what you pay for.” Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body.

It is also worth noting that the amount of protein required by the body depends on a person’s activity level, physical size, and gender. Testing various sources and quantities of protein can help determine a mix that works best. And just because it’s easy to chug a shake after a workout doesn’t mean protein powders should replace whole foods entirely. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.

Source: The Ultimate Guide to Protein Supplements

 

Today’s Workout:
WoD 1:
5 Rounds: 10 Wall Jumps, 15 Yard Sales, 20 Squats
WoD 2:
5 AMRAP of 10 Dips and 25 Walking Lunges
WoD 3:
Accumulate 50/75 Push-ups – 50m Sprint “every break”


Skill: Handstand Push-up Practice/Progression
WoD: (work with partner to share equip by starting with WOD-A or WOD-B)
WOD A: 21-15-9 KB Swing + Burpee
-REST 2 MIN-
WOD B: 5 Rounds of.. 10 Box Jumps + 10 Dumbell Rows


CF Blog March 28

Strength: 3 x Max Rep Ring Dips

Cathy hitting some triple extension. Mie will be proudCathy hitting triple extension. Mie will be proud

WOD:
800m Run
15 Box Jumps (24/20)
20 Hang Power Cleans (95/65)
30 Walking Lunges
50 Double Unders
400m Run
50 Abmat Sit-ups
30 KB Swings (1.5/1)
20 Burpees
15 Ring Rows
800m Run

*Gymnastics Seminar!!!*

Struggling with handstand push-ups?   

Looking to get your first muscle-up?   

Wish your ring-dips were more efficient?    

If these scenarios sound familiar or if you would like to fine-tune your gymnastics skills in general, our fine coaches (and gymnastic-extraordinaires), Shannon and Jayme are offering a 4-week seminar to teach you the skills to get you moving!

The 4 week seminar is free of charge to our members and will take place on the following Wednesdays from 6:30- 7:30 in the PIT:

·         April 17

·         April 24

·         May 1

·         May 8

Sign up today by emailing mike@ultimatecrossfit.com

***The Blood Drive is just a month away – we will have appointments available every 5 minutes from 10 am until 1 pm.  If you’re interested in donating and/or have a certain time in mind, email Liz (liznaum@gmail.com) to set up an appointment. 

We need to have at least 25 people sign up to make this a viable blood drive…and Liz will do 10 burpees for every pint donated!!!

 

WOD for Alzheimer’s

What: A Benefit WOD to raise money and awareness for the Alzheimer’s Association

 Date: April 20th, 2013 WOD will be ran as our Saturday class on this day

 Where: Ultimate Crossfit  

 **Donations will not be required but are Appreciated**

 **Grab a partner & flex as we support the fight against Alzheimer’s** 

  • 6th leading cause of death in US
  • Only cause of death that cannot be prevented, cured, or even slowed

 Effects 1 in 8 older Americans


CF WOD March 28

Strength: 3 x Max Rep Ring Dips

WOD:
800m Run
15 Box Jumps (24/20)
20 Hang Power Cleans (95/65)
30 Walking Lunges
50 Double Unders
400m Run
50 Abmat Sit-ups
30 KB Swings (1.5/1)
20 Burpees
15 Ring Rows
800m Run


Random Notes - MAR

It’s always the toughest to quit, enemy no. 1… It’s the Sugar, Folks

Despite what the mainstream media might make you think, what’s NOT enemy no. 1… Let Them Eat Fat

We will not be doing any of these exercises any time soon… Don’t Try This in Your Gym

Good read… Born to Run

There are a bunch of great breweries around CLT to get a growler and put this to good use… The TapIt Cap

Yummy! Pulled pork for NC sounds about right… Stately Sandwiches

How much do you really move in a day… Moves

Real tough guys don’t need guns, they just need a positive, can-do attitude… Thumbs and Ammo

The culture we live in… The Great See-Through Yoga Pants Recall of 2013

See it to believe it… Light Sculptures by Diet Wiegman

Nostalgic for the video games from your youth… Hyperkin Reveals RetroN 5

Not BC approved but it’s interesting… Want Real Eggs at McDonald’s? Just Ask!

It’s also bad for your health… Stress As Metaphor

Dinner is served – a farm to table experience… Outstanding In The Field

A new album of block rockin’ beats to get you harder, better, faster, stronger… Daft Punk ‘Get Funky’ in New Teaser Ad for ‘Random Access Memories’

The paleo diet is global and a franchise could be coming to your neighborhood – if you lived in Australia… Healthy Cairns Cafe Evolving Into a Franchise

You have to want to make the change and… It’s Just Not That Hard

 

Today’s Workout:
Skill: Handstand Push-up Practice/Progression
WoD: (work with partner to share equip by starting with WOD-A or WOD-B)
WOD A: 21-15-9 KB Swing + Burpee
-REST 2 MIN-
WOD B: 5 Rounds of.. 10 Box Jumps + 10 Dumbell Rows


200m – Run / 2 p2p
200m – Walk
400m – Run / 4 p2p
200m – Walk
600m – Run / 6 p2p
200m – Walk
800m – Run / 8 p2p
200m – Walk
1200m – Run / 12 p2p
200m – Walk


CF Blog March 29

Strength: Back Squats 3-3-3-3

Mama BearMama Bear

WOD: AMRAP 10
5 Box Jumps (Games Standard) 30/24
10 Wall Balls (20/14)
15 Ball Slams (30/20)

 

The Gymnastics Seminar is FULL!!!!  Keep your eyes out for future seminar dates 🙂

 

 

 

***Blood Drive Updates ***

  • The Blood Drive will take place Saturday, April 27th from 10-1 pm
  • This is our member challenge for the month of April – participants are eligible to win UCF apparel or Protein
  • Liz will do 10 burpees per pint donated…right now we are up to 140 burpees – we can do BETTER!!!
  • Appointments are booked already from 10-11, but we have tons of openings from 11-1.  Walk-ins are welcome, but appointments preferred
  • Sign up by emailing Liz – liznaum@gmail.com

 

 


CF WOD March 29

Strength: Back Squats 3-3-3-3

WOD: AMRAP 10
5 Box Jumps (Games Standard) 30/24
10 Wall Balls (20/14)
15 Ball Slams (30/20)


DIY

Fruit N’ Nut Bars

Apricot Bars

½ cup raw almonds

1 cup raw pecans

¼ teaspoon sea salt

12 Medjool dates

1 cup dried apricots (unsweetened)

Spice Bars

1 cup raw almonds

½ cup roasted cashews

1/4 teaspoon sea salt

20 Medjool dates

1 teaspoon pumpkin pie spice

Coconut-Cherry Bars

1 cup raw almonds

½ cup raw pecans

12 Medjool dates

1 cup dried cherries (unsweetened)

2 tablespoon coconut oil

1/2 cup finely shredded coconut flakes (unsweetened)

¼ teaspoon salt

The directions are the same for the first two recipes with only a couple minor differences for the coconut cherry bars.  For whichever bar you decided to make, follow these steps:

1) In a food processor, pulse only the nuts and the sea salt until finely chopped but still chunky. Some will be ground up almost like almond meal but they will not all be consistent, and that’s totally ok.

2)Pour your nuts into a mixing bowl.

3)Add the dried dates and other dried fruit to the food processor and process until it makes a paste (it will probably turn into a giant sticky ball when it’s done).

4) For the last recipe, add the coconut oil to the dates and cherries and process the three items together.

5) Add the date mixture to the nuts and use your hands to kneed the nuts and the dates together until well mixed (this is messy but fun).  For the last recipe, pour the coconut flakes into the bowl with the nuts and then add the date mixture and kneed away.

6) Grease a baking sheet with either grass fed butter or coconut oil.

7) Make a big ball out of your bar mixture and push it down onto your greased baking sheet.  Cover the ball with some plastic wrap and using a rolling pin (or a bottle of wine if you don’t own a rolling pin), roll out the mixture to your desired thickness. I like mine about 1/2 an inch thick or a little less.

8) Cut the rolled out mixture into the desired shape and amount that you would like.  I did not make mine as big as the store bought Lara Bars because they are often too big for my kids and making them into small approximately 2 inch squares seems to be perfect for us!

Each recipe makes about 15 bars and I figured it cost approximately .50 cents per bar, so that’s about 45 bars for $22!  I purchased the dates and nuts from Trader Joes and the dried cherries and apricots from my local health food store.

Enjoy!

 

Today’s Workout:
200m – Run / 2 p2p
200m – Walk
400m – Run / 4 p2p
200m – Walk
600m – Run / 6 p2p
200m – Walk
800m – Run / 8 p2p
200m – Walk
1200m – Run / 12 p2p
200m – Walk


3.30.13 No Saturday Endurance class

3.30.13

 

3.30.13 No Endurance class this week!

Enjoy the holiday weekend!


CF Blog March 30

CF OPEN WOD 13.4526649_516398835068646_1684372086_n
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

and stick around for a SURPRISE WOD after the Open 13.4 😉


CF WOD March 30

CF OPEN WOD 13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…


CF Blog March 31

Happy Easter!!

WOD: 5 Rounds

www.naplesreporting.comwww.naplesreporting.com

15 Ring Push-ups
10 Overhead Squats (95/65)
10 Bent Over Barbell Rows (95/65)
15 Lateral Jumps Over the Bar


CF WOD March 31

WOD: 5 Rounds
15 Ring Push-ups
10 Overhead Squats (95/65)
10 Bent Over Barbell Rows (95/65)
15 Lateral Jumps Over the Bar


Tabata – Dips, Sit-ups (w/ball), Bar Rows, Slam Balls


4.1.13 Field work

4.1.13

 

4.1.13 @ 6 PM at the AG track

Field running that will include:

Full field sprints

Line Tags

Broad jumps

Ring around the Roses

Wear appropriate shoes that have at least a little bit a tread on them!


CF Blog April 1

WOD:

“Karen”

150 Wallballs for time

photo (6)

 

 

***April Fools!!***

 

Strength: Front Squat 2 OTM @75% for 10 minutes

WOD:
10-1 Burpees
1-10 KB Swings (2/1.5)

Cash Out: 3 x Max Rep Ring Rows

 

Momma’s Quote of the Week:  “Once you replace negative thoughts with positive ones, you’ll start having positive results.”–Willie Nelson

 

***Blood Drive Updates ***

  • The Blood Drive will take place Saturday, April 27th from 10-1 pm
  • This is our member challenge for the month of April – participants are eligible to win UCF apparel or Protein
  • Liz will do 10 burpees per pint donated…right now we are up to 140 burpees – we can do BETTER!!!
  • Appointments are booked already from 10-11, but we have tons of openings from 11-1.  Walk-ins are welcome, but appointments preferred
  • Sign up by emailing Liz – liznaum@gmail.com

 


CF WOD April 1

Strength: Front Squat 2 OTM @75% for 10 minutes

WOD:
10-1 Burpees
1-10 KB Swings (2/1.5)

Cash Out: 3 x Max Rep Ring Rows