CF Blog March 2

WOD:photo-35
800 m run
15 thrusters (95/65)
3 rope climbs (can be done anytime during WOD)
30 double unders
30 abmat sit ups
30 wall balls (20/14)
30 kb swings (24kg/16kg)
30 burpees
15 power cleans (95/65)
800 m run


CF WOD March 2

WOD:
800 m run
15 thrusters (95/65)
3 rope climbs (can be done anytime during WOD)
30 double unders
30 abmat sit ups
30 wall balls (20/14)
30 kb swings (24kg/16kg)
30 burpees
15 power cleans (95/65)
800 m run


BC 3/3

Monday@Met> WoD1: 30-20-10 Extreme Jacks + Mtn Climbers + Squats. WoD2: 10-20-30 Push-To-Plank, Lunges, Kayaks. Cash out: 5 Wall Walks.


CF Blog March 3

Strength: Back Squat 10RMImage

WOD: AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams (30/20)


Momma’s Quote of the Week:  “A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.”
–Wade Boggs


Endurance News!

**UCF Endurance: Spartan Race Challenge
On Wednesday, we’re holding a Spartan Challenge Workout. The workout is a great endurance WOD and will mimic (and prepare) you for obstacle course races. The person in the gym that posts the fastest time for this workout will win a free pass to the next Spartan race here in Charlotte (3/22 or 3/23). Good luck and have fun!
***
**Endurance Class Schedule Addition – Starting Monday, March 17th we’ll be
back at AG Track on Mondays at 6pm.
***

CF WOD March 3

Strength: Back Squat 10RM

WOD: AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams (30/20)


0303What makes you irritable, distracted and sloppy? And is a known cause of infections, diabetes and cancer?

And the answer is: sleep deprivation.

We have often discussed the importance of sleep, but this article lays the facts out in a list that is hard to ignore. Especially when one of the symptoms of sleep deprivation is death.

 

Monday@Met> WoD1: 30-20-10 Extreme Jacks + Mtn Climbers + Squats. WoD2: 10-20-30 Push-To-Plank, Lunges, Kayaks. Cash out: 5 Wall Walks.


BC 3/4

Tuesday> WoD: AMRAP25 of 400m run + 50 Flutter Kicks + 400m Run + 50 Horizontal Scissors + 400m Run + 50 Bicycles


CF Blog March 4

Strength: Push Press 3RM993591_10151691519340568_66268258_n

WOD:
Start w/750m Row

6 Rounds
5 Power Cleans (175/125)
5 HSPU
5 GHD Sit-ups

Finish w/75 Double Unders

***

Endurance News!

**UCF Endurance: Spartan Race Challenge
On Wednesday, we’re holding a Spartan Challenge Workout. The workout is a great endurance WOD and will mimic (and prepare) you for obstacle course races. The person in the gym that posts the fastest time for this workout will win a free pass to the next Spartan race here in Charlotte (3/22 or 3/23). Good luck and have fun!
 
***
 
**Endurance Class Schedule Addition – Starting Monday, March 17th we’ll be
back at AG Track on Mondays at 6pm.
***

Great write-up by Rob Silver for Formulx.com:

10 THINGS YOU WILL LEARN THE LONGER YOU CROSSFIT

Posted by Rob Silver on 1/25/2014 in Training Tips

The longer you CrossFit, the more you’ll learn about yourself, your body, and the community you’ve become apart of. Here I’m going to share 10 things I’ve learned since having started coaching over 5 years ago. Read on!

The mainsite (CrossFit.com) will always kick your butt – It might not seem that way, but CrossFit.com still packs a punch. If you are bored of following intricate programs, go back to the mainsite and don’t change anything.

You do not need to PR everyday – There is no point in getting disappointed if you didn’t set a new max or beat your old Fran time. What matters is that you are consistently improving over the long term. A bad breakfast can ruin one training session, not a whole season.
You do not need to Max Out everyday – Yes, Olympic weightlifters might do it, but you are not an Olympic weightlifter. You are a functional athlete. You do not need to max out every day to get stronger and better.
Moderation – 50 Pull-ups are good. 200 are better. Nope. Remember, it is not only the sheer volume, but the quality of training time you put in. If you are trying to get a new skill, do not just hop on the bar and try to knock out butterfly pull-ups until your hands rip. Instead, practice the progressions slowly and you are sure to get them.
Check your ego at the door. No, really. Check your ego at the door – As your training ‘age’ goes up, you will understand that there is always someone that will be better than you on a workout. Do running workouts with runners and strength workouts with strong guys. This will not only force you to get better but force you to keep that ego in check.
You never know too much – The moment that you think you know it all, someone will provide you with a reality check. There is always more information out there. If you know everything about Olympic weightlifting (really?) why don’t you research what training method will aid in buffering FKBP12. You get the idea.
You are not Rich Froning (gasp!) – This is one of my favorites. Even if you are good enough to knock Rich off his barbell throne, you got there your own way, not his way. Everyone responds to training differently. You need to realize what works best for you and focus on that.
Magic Pills are magic – This goes for both supplements and training programs. Following supersecrettraining.com for one day won’t make you a games champion just like taking Essence of Ram Vas Deferas won’t make you squat 500lbs. Hard work is magical, but magic doesn’t exist outside Hogwarts.
Not everything applies, but it might be applicable – This might sound like a Yogism and it might be. For example, Westside Barbell training might not apply to a functional athlete because it is designed only around 3 lifts at known events, but some of the teachings, like working hard on your weaknesses, are very applicable to your training. Always keep this question in mind when learning from outside of your field. How is it applicable?
It is not always worth it – Yeah, you might want to show that young gun up because he just yelled to the whole room about his PR in a very self-centered manner. Don’t fall for his bait. Continue teaching to a whole new generation of athletes everything that you have learned along the way.
There you have it folks. 10 things that you will learn the longer you CrossFit. I might be young but have been involved with CrossFit long enough to have learned every one of these lessons the hard way. Please read up and have a nice think about your training after this. Leave any questions or comments for me below.


CF WOD March 4

Strength: Push Press 3RM

WOD:
Start w/750m Row

6 Rounds
5 Power Cleans (175/125)
5 HSPU
5 GHD Sit-ups

Finish w/75 Double Unders


0304Continuing to preach on what is going on with the American diet, here’s an article (with fancy charts, no less) proving that processed food is the devil. Well, not quite, but you get the idea.

And here are a few points to whet your appetite (see what I did there?):
  People in Western countries are consuming massive amounts of refined sugars, reaching about 150 lbs (67 kg) per year in some countries.
  Whereas wheat may have been relatively healthy back in the day, the same is not true of modern dwarf wheat.
  Eggs are among the most nutritious foods on the planet. For some reason, the health authorities have recommended that we cut back on eggs, even though there is no evidence that they contribute to heart disease.

In related news, here’s a list of the “11 Most Destructive Nutrition Lies Ever Told.”

 

Tuesday> WoD: AMRAP25 of 400m run + 50 Flutter Kicks + 400m Run + 50 Horizontal Scissors + 400m Run + 50 Bicycle


BC 3/5

Wednesday> 4min AMRAP – sprinting sideline to sideline add 1 push-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 sit-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 squat per trip.


3.5.14: Spartan Challenge

373838_10150389191306861_251061411860_8883494_802827594_n

3.5.14: Endurance is taking over the gym on Wednesday. So you don’t need to head to The Pit. Go to the regular class. This week we’re doing a Spartan Race challenge. The workout is based on obstacle course racing with a mix of running and conditioning movements. The person that takes the best time for the day will win a free pass to the Spartan race in Charlotte. But even if you don’t have the top time, it’s a great way to not only prepare for an obstacle race, but to test your overall endurance. Most importantly, have fun.

See the main gym blog for the WOD.

Here’s the race link if you want to sign-up for the Spartan race on 3/22 or 3/23
http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html


CF Blog March 5

IMG_1095Caption this photo…

WOD: “UCF Endurance Obstacle Challenge/Spartan Race Giveaway”
200m Run
20 Burpee Over-The-Box Jumps (24/20)
400m Run
1 Rope Climb
20 OHWL (45/25)
800m Run
20 Squat Jumps
1 Rope Climb
400m Sandbag/Odd Object Run
20 Abmat Sit-ups
1 Rope Climb
200m Backwards Run
20 Sledgehammer Strikes
800m Run

*Best time of the day wins free race code for the Spartan Race Sprint on
Saturday, March 22nd in Charlotte, NC

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

Speaking of the Spartan Race…

From Brian F.:

Hey Crossfitters,

Some of you may know I started along with the help of two friends of mine a vodka company called Three Hunters Vodka that will be launching in Charlotte on May 1st. I’m putting together a team to run the Spartan Race here in NC on Mar 22nd and would love anyone that’s interested to join. I am having Three Hunters t-shirts made for anyone that wants to run as well as a discount set up (will post the discount code later today) for those that sign up under the Three Hunters Vodka team name. Attached below is the link, team name, and password. Please inbox if you are signing up with your t-shirt size and if you have any questions.

Register Below:
Team Name – Three Hunters Vodka
Password – Threehunters

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

**Endurance Class Schedule Addition – Starting Monday, March 17th we’ll be
back at AG Track on Mondays at 6pm.

 


CF WOD March 5

WOD: “UCF Endurance Obstacle Challenge/Spartan Race Giveaway”
200m Run
20 Burpee Over-The-Box Jumps (24/20)
400m Run
1 Rope Climb
20 OHWL (45/25)
800m Run
20 Squat Jumps
1 Rope Climb
400m Sandbag/Odd Object Run
20 Abmat Sit-ups
1 Rope Climb
200m Backwards Run
20 Sledgehammer Strikes
800m Run

*Best time of the day wins free race code for the Spartan Race Sprint on
Saturday, March 22nd in Charlotte, NC


0305A Challenge for March.  Akin to “March Madness”…

There will be a bracket.
There will be multiple “opportunities”.
There will be competition.
There will be a prize.

Full details Friday…

 

Wednesday> 4min AMRAP – sprinting sideline to sideline add 1 push-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 sit-up per trip. Rest 1 min. 4min AMRAP – sprinting sideline to sideline add 1 squat per trip.


BC 3/6

Thursday@Pit> Speed: Prowler 2-2-2-2-2. WoD: 21-15-9 KB Swing + Box Jump + Burpee.


CF Blog March 6

photoBrandon rocked out a WOD all by himself…and killed it!

Strength: Deadlift OTM for 10 minutes @80%

WOD: “7 Minutes Left, Down by 6”
2 Rounds
1 min Max Rep DB Push Press (45/30)
1 min Rest
1 min Max Rep Pull-ups
1 min Rest
1 min Calorie Row
1 min Rest
1 min Max Rep Burpees
1 min Rest
*Score is total Reps
*RX’d is with 50# push press and 50# weighted pull-ups

***
Hey Guys, the 2014 Fight For Air Climb is less than a month away!  Please consider signing up – it would be great to get a contingent of UCF folks together!!

1424497_10152125538447618_1512717405_n-2


CF WOD March 6

Strength: Deadlift OTM for 10 minutes @80%

WOD: “7 Minutes Left, Down by 6”
2 Rounds
1 min Max Rep DB Push Press (45/30)
1 min Rest
1 min Max Rep Pull-ups
1 min Rest
1 min Calorie Row
1 min Rest
1 min Max Rep Burpees
1 min Rest
*Score is total Reps
*RX’d is with 50# push press and 50# weighted pull-ups


0306Randoms…

Incredible Colorized Photos // tickld

Winter Stages // npr

Wooderson-less Detectives // rolling stone

Best Hoodie Design // wired

The Hoverer // huvrtech

Weird America // fastco.design

73 Young Reissue // pitchfork

Oscar Party Photos // vanity fair

Nutrition Lies // business insider

Thurst On // mamacolive

Food Poison // upworthy

Lego Man Travels // today show

You Ain’t No Olympian // esquire

Whole Foods Salaries // business insider

 

Thursday@Pit> Speed: Prowler 2-2-2-2-2. WoD: 21-15-9 KB Swing + Box Jump + Burpee.


BC 3/7

Friday@moga


CF Blog March 7

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

WOD: “Balls to the Wall” (from 1/28/12)
Partner WOD/Teams of 2
100 Wall Balls (20/14)
100 Med Ball Twist Pass (20/14) each pass is 1 rep
100 Ball Slams (30/20)
100 Med Ball Sit-up Throws (20/14)
100 Dynamic Push-ups
800m Med Ball Run (20/14)

***

Winner -Winner!!

Congrats to Matt Miller who won Wednesday’s Endurance Challenge by posting the best time of the day!!  Matt won himself a free race code for the Spartan Race Sprint on Saturday, March 22nd in Charlotte, NC

http://www.spartanrace.com/charlotte-obstacle-racing-spartan-sprint-2014.html

***

Don’t forget- those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer

 


CF WOD March 7

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

WOD: “Balls to the Wall” (from 1/28/12)
Partner WOD/Teams of 2
100 Wall Balls (20/14)
100 Med Ball Twist Pass (20/14) each pass is 1 rep
100 Ball Slams (30/20)
100 Med Ball Sit-up Throws (20/14)
100 Dynamic Push-ups
800m Med Ball Run (20/14)


0307The games start here.

March’s Challenge is based on attendance and head-to-head competition. It operates like the NCAA “March Madness” pools you’ll all be filling out and watching ever-so-thoroughly, in the coming weeks. One person advances in each match up. Each match up is awarded points based on attendance and/or head-to-head battle. The field of 14 will be whittled down to one lone winner by the Week of March 31. Brackets are based on seniority (length of bootcamp participation/membership). The winner will get to choose one of the previous Challenge workouts for the trainers to do battle on (Cathy, Boone & Carter).

Details:
1. Starting each Monday “games” will be played at the end of a MWF class; one week = one round.
2. Each round of the bracket will be a 1min AMRAP of the listed movement (Week 1: HR Push Ups, Week 2: Squats, Week 3: Sit Ups, Week 4: Burpees).
3. Using the bracket if both participants are in attendance, their game is played that day. Winner advances.
4. If only 1 person is in attendance (Monday) they get a “point” and then the game is to be played Wednesday. If only 1 person is again in attendance (Wednesday) they get a point. Same goes for Friday. Points only matter if both participants fail to show up on the same day during the week.
5. The participant who either a) wins the head-to-head matchup, or b) has (at least) 2 points on Friday, wins and advances to the next round.

Ex: Carter vs Cathy – if Carter shows up on Mon but not Cathy, Carter gets 1 attendance point. If Wednesday Cathy shows up but not Carter, Cathy gets 1 attendance point. If on Friday both show up the “game” is played. If only one Cathy shows up Friday, then she gets the attendance point for that day and wins by default.

March Madness Challenge begins Monday. Bracket is below.

Bracket


Friday@moga


3.8.14: Rain Check

nick-symmonds-062512jpg-65ab7de6db660a94

3.8.14: AG Track @ 9:30am

WOD:
4 Rounds
400m Run (:90 rest)
800m Run (:90 rest)

Since the rain got in the way last week, we’re repeating last week’s track interval workout. As a reminder, the goal is to run a consistent pace for both the 400’s and 800’s. If you run a 1:45 400, then the 800 should stay at the same pace with a 3:30. Each round should stay consistent or get faster.

Photo: Nick Symmonds announced this week that he’s retiring from indoor track.


CF Blog March 8

Workout 14.2OHS_Block3
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

or

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

***

Some fantastic advice on the Tabata Times Coaching Roundtable from Dr. Allison Belger (PsychologyWOD) for all of the competitors tackling the Open today:

This is not a workout into which you want to go with the attitude of “If it doesn’t go well, I can always do it again.” If there is even a glimmer of possibility of a repeat, it will likely be difficult to go to the very uncomfortable place you will need to visit if you are hoping to be a competitor.

Don’t give yourself an out; your hands may be too torn up or vulnerable after your first attempt, and you may struggle to harness the intensity you’ll need the second time around. I say give yourself one shot on this one, and make it count.

Try to fight the urge to conjure when you might be able to fit in a second try. Visualize yourself inputting the score you want.  ct like there’s no tomorrow, and give it everything you’ve got.

Thinking about going again can be a crutch and a flee from intensity. Hang in there with the challenge, rise to the occasion, push through the fatigue, and don’t give yourself an out.

GOOD LUCK EVERYONE!!!

 


CF WOD March 8

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

or

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps


CF Blog March 9

WOD 1: 10 minute cap (from 1/2/10)photo-2
4 Rounds
5 Rack to Overhead (165/115)
20 Squat Jumps

Rest 5 minutes

WOD 2: 10 minute cap (from 1/2/10)
5 Rounds
5 Power Cleans (135/95)
10 Burpees

Rest 5 minutes

WOD 3: 10 minute cap (from 1/2/10)
4 Rounds
250m Row
25 Abmat Sit-ups


CF WOD March 9

WOD 1: 10 minute cap (from 1/2/10)
4 Rounds
5 Rack to Overhead (165/115)
20 Squat Jumps

Rest 5 minutes

WOD 2: 10 minute cap (from 1/2/10)
5 Rounds
5 Power Cleans (135/95)
10 Burpees

Rest 5 minutes

WOD 3: 10 minute cap (from 1/2/10)
4 Rounds
250m Row
25 Abmat Sit-ups


BC 3/10

Monday@Met> WoD: 50 Hip Thrusters + 50 Sit Ups + 50 Dips + 50 Push Up – to – Plank + 50 Rock Jumps *EMOM – 2 burpees*
Cash Out: core work
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 10

IMG_10892013 Co-trainers of the Year!!

Power: Max Effort Broad Jump – 4 attempts

WOD:
21 KB Snatch (R-arm) 1.5/1
21 KB Snatch (L-arm) 1.5/1
9 Push-ups
9 Ring Rows
9 Abmat Sit-ups
15 KB Snatch (R-arm) 1.5/1
15 KB Snatch (L-arm) 1.5/1
15 Push-ups
15 Ring Rows
15 Abmat Sit-ups
9 KB Snatch (R-arm) 1.5/1
9 KB Snatch (L-arm) 1.5/1
21 Push-ups
21 Ring Rows
21 Abmat Sit-ups

***
Momma’s Quote of the Week:  “The harder the conflict, the more glorious the triumph.”—Thomas Paine
***

Congrats to Mie and Neil – UCF’s 2013 Co-Trainers of the Year!!
***

The 2014 Ultimate CrossFit Nutrition Challenge wrapped up last week and we saw some amazing results!  On the whole, participants lost a group total of 223 lbs (294lbs of fat lost and 19 lbs of muscle added).  Additionally, participants’ WOD times improved by an average of 1:45.

It was great to see all of the positive changes that folks made throughout the course of this challenge.  Hopefully each of the participants walked away with a positive experience and a bit more knowledge about the effects of nutrition.

Nutrition Challenge Winners – 

1st Place Team – Shawn W., Ryan H., Jackson H., Andy
Lost 21lbs (37lbs of fat & gained 8lbs of muscle)
WOD time improved by 6:35

2nd Place Team – Carmen and Joe Teague, Sarah and Bryant Coble
Lost 31lbs (22lbs of fat & gained 5lbs of muscle)
WOD time improved by 8:57

3rd Place Team – Robert K, Julie M, Denise E., Ben B.
Lost 15lbs (14lbs of fat & gained 2lbs of muscle)
WOD time improved by 6:57

Male Winners:

Top Male -Eric Y
BF improved by 31.5%
Muscle by 6.7%
WOD improved by 14%

BF improvement –Bo Younts
Bodyfat improved by 19.34%

Muscle Gain- Jonathan Miller
Lean mass improved by 4.6%

WOD Improvement – Rod Spence
WOD improved by 21.8%

Female Winners:

Women Overall –Bianca Miller
BF improved by 26%
Muscle by 7.3%
WOD improved by 24%

Muscle Gain -Kathy Senior
(*Interesting note – women added more muscle overall than men in this challenge)
Lean Mass improved by 8.6%

BF Improvement- Lauren Jones
BF improved by 28%

WOD Improvement – Bess Crumpton
WOD time improved by 15.8%

Here’s what some of the winners had to say about their experience:

Bo Y.:
“My diet was crucial. What’s crazy is that I didn’t get in the gym near as much as I wanted. The Polar Vortex really messed up my schedule as I couldn’t help but party. Even though I didn’t work out as much as I wanted I went pretty strict Paleo. Getting off bread has made the biggest difference in my life. I feel like a new person. Feel better, breathe better and even sleep better. I ate pizza one time during the challenge and hated myself for it. That night I experienced shortness of breath, felt really lethargic, had acid reflux and couldn’t sleep. That was the turning point. In the beginning it was hard leaving bread behind as I’ve never met a sandwich I didn’t like but once I got passed that I was cruising. Now I don’t miss bread at all. The 2nd toughest part was snacking. I didn’t know what to do so I just adopted eating apples and pistachios every day and it worked. The biggest thing I learned is once I went Paleo all the way I no longer needed to beat myself up if I couldn’t make it to the gym that day.”

Lauren:
“This was a tough month for me to do a nutrition challenge. My husband has been traveling a lot and although I typically make it into the gym at least 3 times a week sometimes during this month it was less. So I started to cherish the days that I did get to go to the gym and pushed myself hard and made the most of it (sometimes to the point of feeling sick). The main change I made this month was my nutrition. Before the challenge I would allow myself many “indulgences” and this month I worked hard to eliminate those “indulgences” from my house (since that is where I spend most of my time). I realized very quickly that I did not miss these things as much as I thought because I felt so much better without them. I eat Paleo about 80% of the time and worked hard to make every meal a balanced meal – I think that was key! Also, to me, the most important thing was have GOOD snacks. I made my own trail mix, stocked up on larabars and always made sure to bring something with me if I went out. I think in the past this is where I consumed most of my calories. So having a variety of healthy snack options really makes a huge difference. I think the way that I feel now will help keep me on track. I hate the feeling of being too full to move or the instant regret I feel when I eat a large quantity of candy. Besides, I now have a future crossfitter that I need to set a good example for :)”

Bianca:
“Changes I made during the challenge:

* Upped my workouts to 4-5 days a week vs. 2-3 days prior

* Did more strength work and bigger muscle group work as well as worked on a few of my weaknesses

* Worked on stringing pull-ups and push-ups together (during the 1st WOD, I could only put 1-2 together at a time…by the 2nd WOD I was able to get 4-5 at a time and for my push-ups I was able to string more together 7-8)

* Worked on being aware of my “red-line,” and pacing (I totally “bonked” on my 1st WOD at the row…I had to break up my 10 Wallballs!) So I focused on staying smooth on my run and row, so that I could go straight to the next exercise without wasting time to rest.  I guess I became more aware of what my body needed to do to be able to stay steady.  Whatever seconds I lost, I could make up elsewhere.

* As far as food…I I ate paleo but had a couple of cheats and recognized that I do better with a couple of cheats than withholding from them.  I’m much more likely to not “binge.”

* I also ate A LOT more protein than I normally do.  Always claimed to never be able to gain muscle…well it’s because I wasn’t fueling my body with enough protein.  I also upped my water intake.

What do I plan to keep:

*Goals…apparently I respond to them.  So on Sunday, I began thinking that now that I don’t have the challenge what is going to be my goal for the gym.  There’s a short laundry list.

*Though I have NEVER been into “lifting” large muscle groups, apparently I should do that.  I have never enjoyed the strength work (which equaled me not really pushing myself in this area) but I am seeing now more than ever that working the big muscle groups is what I need to be doing.

*I am going to be incorporating GHD/Abmats, Pushups/HSPU (with bands to do negatives) and Pullups into my warm ups every day whether they are prescribed or not.  I have seen the advantage of adding these few exercises to the list.

*My approach to a WOD…it’s just as much mental as it is physical for me.

*Being aware of how I am fueling my body even with a few cheats along the way.”

 

Great job everyone!!  

 

 

 


CF WOD March 10

Power: Max Effort Broad Jump – 4 attempts

WOD:
21 KB Snatch (R-arm) 1.5/1
21 KB Snatch (L-arm) 1.5/1
9 Push-ups
9 Ring Rows
9 Abmat Sit-ups
15 KB Snatch (R-arm) 1.5/1
15 KB Snatch (L-arm) 1.5/1
15 Push-ups
15 Ring Rows
15 Abmat Sit-ups
9 KB Snatch (R-arm) 1.5/1
9 KB Snatch (L-arm) 1.5/1
21 Push-ups
21 Ring Rows
21 Abmat Sit-ups


Today, we start March Madness. We’ll update the brackets at the end of each week.

0310It’s important to listen to your gut.

Do you remember the “hygiene hypothesis” of the late 1990s? It theorized that humans had so over-sanitized their environment with disinfectants and hand cleansers, our immune systems were no longer doing their jobs. So many consumer products like toothpaste, hand and dish soap, laundry detergents and even clothes now include antibiotics, said the theory, we seldom encounter the “bad” germs our immune systems are supposed to recognize and fight.

Since the hygiene hypothesis surfaced, there is growing evidence of its truth. In fact the theory that certain medical conditions, especially autoimmune ones, may be caused by a changing or declining bacterial environment in the human gut is gaining momentum and now called the “disappearing microbiota hypothesis.”

**BRING A FRIEND TOMORROW!**


Monday@Met> WoD: 50 Hip Thrusters + 50 Sit Ups + 50 Dips + 50 Push Up – to – Plank + 50 Rock Jumps *EMOM – 2 burpees*. Cash Out: core work
*ROUND 1 – Max HR Push Ups in 1 min


BC 3/11

Tuesday> Endurance: 3 Rounds of 1000m Run + 25 Burpees
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 11

Strength: Clean OTM for 10 minutesphoto-3

WOD: (HQ 9/12/11)
4 Rounds
400m Run
15 Thrusters (95/65)
15 Pull-ups

***

UCF Blood Drive
Saturday, April 5, 10-1

*Please consider donating – we need at least 25 people to make this a viable blood drive.  We currently have 4.

If you’re interested, email liznaum@gmail.com to sign up for an appointment!

1424497_10152125538447618_1512717405_n-2


CF WOD March 11

Strength: Clean OTM for 10 minutes

WOD: (HQ 9/12/11)
4 Rounds
400m Run
15 Thrusters (95/65)
15 Pull-ups


Here he goes again… ranting about sleep and sensory overload and over-stimulation from electronic devices and raising kids…

0311Handheld devices are increasingly important to our day-to-day existence and, yet,  increasingly bad for our health. Check out this article on what handheld devices do to children under the age of 12. Hint: Obesity, ADD, aggression and addiction.

Now, let’s flip the script. Here are 10 ways to make your kid smarter (backed by science). See, we present good with bad. It ain’t just all Debbie Downer over here.

Want to read more on these (and other similar) topics?
Here’s a good read: Lights Out. Review. Purchase.

**BRING A FRIEND TOMORROW!**[hr]

Tuesday> Endurance: 3 Rounds of 1000m Run + 25 Burpees
*ROUND 1 – Max HR Push Ups in 1 min


Ultimate CrossFit will be hosting another blood drive (through Community Blood Center of the Carolinas) on April 5th from 10am-1pm. Please consider donating – all blood stays within our community and due to the recent snow storms, blood supplies are critically low. If you are interested in donating, contact Liz to schedule an appointment time – we will be running ON TIME this year!


3.12.14: Air It Out

tumblr_l5cfvruDyF1qc6607

3.12.14: The Pit @ 6am

WOD
3 Rounds
10x Prowler Push (down/back equals 2)
1 Mile AirDyne
800m Run
– rest 2:00 between each set

 

We’re treating these like intervals we run on the track. Only this time, we’re mixing in additional exercises. You’ll rest after each round so you can recover and go hard on the next. Your goal should be to get faster with each round. Each Prowler Push should be faster, each mile on the AirDyne faster, and each run faster. The last round should be an all out effort.


BC 3/12

Wednesday@Pit> WoD1: Tabata Squats. WoD2: AMRAP7 of 10 Slam Balls + 50 Jump rope. Rest 2 min. AMRAP7 of 10 Wall Balls + 15 KB Swings.
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 12

Speed/Agility: Pro Short Shuttle (5-10-5) – 4 attemptsImage

WOD: 5 Rounds
15 KB Swings (1.5/1)
45 Double Unders
15 Ball Slams (30/20)
150m Row

***

Interesting read from Bloomberg.com

Sweetened Drinks Linked to Depression in U.S. Soda Study

By Nicole Ostrow

Drinking more than four sweetened beverages a day, especially diet soda, doesn’t appear to be good for one’s mood, a study by the U.S. National Institutes of Health found.

In a study of more than 200,000 older adults, those who drank more than four cans of soda a day had a 30 percent greater risk of depression than those who consumed none. The same amount of fruit punch was tied to a 38 percent higher risk, according to research released today by the American Academy of Neurology. The risk was even greater for people who consumed diet drinks, whether soda, punch or iced tea.

The study, one of the first to look at sweetened beverages and depression, doesn’t explain the connection, so it’s still unknown how the drinks may be tied to mental health, said Honglei Chen, one of the study’s researchers. One theory is that the drinks have been linked to diabetes and obesity, which in turn can lead to the mood disorder, he said.

“Although our results are preliminary, consumption of sweetened beverages should be reduced as they have been linked to other adverse health outcomes,” said Chen, an investigator in the Epidemiology Branch of the National Institute of Environmental Health Sciences in Research Triangle Park, North Carolina, part of the NIH, in a Jan. 7 e-mail.

 continue reading…


CF WOD March 12

Speed/Agility: Pro Short Shuttle (5-10-5) – 4 attempts

WOD: 5 Rounds
15 KB Swings (1.5/1)
45 Double Unders
15 Ball Slams (30/20)
150m Row


An oldie but goodie, from the inimitable Boone Duwel…

0312Whether 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!

 

**I know the Moores have done this. Perhaps a few others we know. Anyway, it’s time again for the Race to the Top.[hr]

 

Wednesday@Pit> WoD1: Tabata Squats. WoD2: AMRAP7 of 10 Slam Balls + 50 Jump rope. Rest 2 min. AMRAP7 of 10 Wall Balls + 15 KB Swings.
*ROUND 1 – Max HR Push Ups in 1 min


The 2014 Ultimate CrossFit Nutrition Challenge wrapped up last week and we saw some amazing results!  On the whole, participants lost a group total of 223 lbs (294lbs of fat lost and 19 lbs of muscle added).  Additionally, participants’ WOD times improved by an average of 1:45.

It was great to see all of the positive changes that folks made throughout the course of this challenge.  Hopefully each of the participants walked away with a positive experience and a bit more knowledge about the effects of nutrition.

Nutrition Challenge Winners – 

1st Place Team – Shawn W., Ryan H., Jackson H., Andy
Lost 21lbs (37lbs of fat & gained 8lbs of muscle)
WOD time improved by 6:35

2nd Place Team – Carmen and Joe Teague, Sarah and Bryant Coble
Lost 31lbs (22lbs of fat & gained 5lbs of muscle)
WOD time improved by 8:57

3rd Place Team – Robert K, Julie M, Denise E., Ben B.
Lost 15lbs (14lbs of fat & gained 2lbs of muscle)
WOD time improved by 6:57

Male Winners:

Top Male -Eric Y
BF improved by 31.5%
Muscle by 6.7%
WOD improved by 14%

BF improvement –Bo Younts
Bodyfat improved by 19.34%

Muscle Gain- Jonathan Miller
Lean mass improved by 4.6%

WOD Improvement – Rod Spence
WOD improved by 21.8%

Female Winners:

Women Overall –Bianca Miller
BF improved by 26%
Muscle by 7.3%
WOD improved by 24%

Muscle Gain -Kathy Senior
(*Interesting note – women added more muscle overall than men in this challenge)
Lean Mass improved by 8.6%

BF Improvement- Lauren Jones
BF improved by 28%

WOD Improvement – Bess Crumpton
WOD time improved by 15.8%

Here’s what some of the winners had to say about their experience:

Bo Y.:
“My diet was crucial. What’s crazy is that I didn’t get in the gym near as much as I wanted. The Polar Vortex really messed up my schedule as I couldn’t help but party. Even though I didn’t work out as much as I wanted I went pretty strict Paleo. Getting off bread has made the biggest difference in my life. I feel like a new person. Feel better, breathe better and even sleep better. I ate pizza one time during the challenge and hated myself for it. That night I experienced shortness of breath, felt really lethargic, had acid reflux and couldn’t sleep. That was the turning point. In the beginning it was hard leaving bread behind as I’ve never met a sandwich I didn’t like but once I got passed that I was cruising. Now I don’t miss bread at all. The 2nd toughest part was snacking. I didn’t know what to do so I just adopted eating apples and pistachios every day and it worked. The biggest thing I learned is once I went Paleo all the way I no longer needed to beat myself up if I couldn’t make it to the gym that day.”

Lauren:
“This was a tough month for me to do a nutrition challenge. My husband has been traveling a lot and although I typically make it into the gym at least 3 times a week sometimes during this month it was less. So I started to cherish the days that I did get to go to the gym and pushed myself hard and made the most of it (sometimes to the point of feeling sick). The main change I made this month was my nutrition. Before the challenge I would allow myself many “indulgences” and this month I worked hard to eliminate those “indulgences” from my house (since that is where I spend most of my time). I realized very quickly that I did not miss these things as much as I thought because I felt so much better without them. I eat Paleo about 80% of the time and worked hard to make every meal a balanced meal – I think that was key! Also, to me, the most important thing was have GOOD snacks. I made my own trail mix, stocked up on larabars and always made sure to bring something with me if I went out. I think in the past this is where I consumed most of my calories. So having a variety of healthy snack options really makes a huge difference. I think the way that I feel now will help keep me on track. I hate the feeling of being too full to move or the instant regret I feel when I eat a large quantity of candy. Besides, I now have a future crossfitter that I need to set a good example for :)

Bianca:
“Changes I made during the challenge:

* Upped my workouts to 4-5 days a week vs. 2-3 days prior

* Did more strength work and bigger muscle group work as well as worked on a few of my weaknesses

* Worked on stringing pull-ups and push-ups together (during the 1st WOD, I could only put 1-2 together at a time…by the 2nd WOD I was able to get 4-5 at a time and for my push-ups I was able to string more together 7-8)

* Worked on being aware of my “red-line,” and pacing (I totally “bonked” on my 1st WOD at the row…I had to break up my 10 Wallballs!) So I focused on staying smooth on my run and row, so that I could go straight to the next exercise without wasting time to rest.  I guess I became more aware of what my body needed to do to be able to stay steady.  Whatever seconds I lost, I could make up elsewhere.

* As far as food…I I ate paleo but had a couple of cheats and recognized that I do better with a couple of cheats than withholding from them.  I’m much more likely to not “binge.”

* I also ate A LOT more protein than I normally do.  Always claimed to never be able to gain muscle…well it’s because I wasn’t fueling my body with enough protein.  I also upped my water intake.

What do I plan to keep:

*Goals…apparently I respond to them.  So on Sunday, I began thinking that now that I don’t have the challenge what is going to be my goal for the gym.  There’s a short laundry list.

*Though I have NEVER been into “lifting” large muscle groups, apparently I should do that.  I have never enjoyed the strength work (which equaled me not really pushing myself in this area) but I am seeing now more than ever that working the big muscle groups is what I need to be doing.

*I am going to be incorporating GHD/Abmats, Pushups/HSPU (with bands to do negatives) and Pullups into my warm ups every day whether they are prescribed or not.  I have seen the advantage of adding these few exercises to the list.

*My approach to a WOD…it’s just as much mental as it is physical for me.

*Being aware of how I am fueling my body even with a few cheats along the way.”

– See more at: https://dustinhorton.com/gatsby-wp/2014/03/09/cf-blog-march-10-2.html#sthash.QtZvm9n6.dpuf


From our friends at modPALEO

Sloppy Joe Beef

Here’s a recipe the whole family will enjoy. It also makes for great leftovers for a quick and easy lunch at the workplace. Enjoy!

Recipe 03121Ingredients

2 Tablespoons Coconut Oil
1 Small Onion, Finely Chopped
1 Carrot, Finely Chopped
1 Stalk Celery, Finely Chopped
1 Pound of Local Grass-Fed Ground Beef
Kosher Salt and Freshly Ground Pepper
1/2 Cup Tomato Paste
1 Tablespoon Chili Powder
1/4 Teaspoon Garlic Powder
1/3 Cup Crushed Tomatoes

Instructions

Preheat a large pan on medium-high heat with the coconut oil. Add the onion, carrot and celery; cook until the vegetables are tender. Add the beef; cook until no longer pink on the surface. Stir in the tomato paste, the chili powder and garlic powder, 1/2 cup water, crushed tomatoes; continue cooking until the meat is cooked through. Add salt and pepper to taste.

Enjoy with a fresh green salad.

* Leftovers will be great to take to your workplace with a baked sweet potato. Roast a sweet potato in a 350 degree oven until a knife can go through the potato; 15-30 minutes. Split open at work and stuff with your sloppy joe beef.


BC 3/13

Thursday> WoD1: 50-40-30-20-10 Walking Lunges + 10-20-30-40-50 Push Ups. WoD2: 25-20-15-10-5 Dips + 5-10-15-20-25 Yard Sales (+Stair Run).

CF Blog March 13

IMG_7810Matt Miller can squat!

Strength: Back Squat 10×1 @80%

WOD: “Diane”
21-15-9
Deadlifts (225/155)
HSPU

***

Cycle WOD Squad

http://www.cyclewodsquad.com/cycle-wod-squad—home.html

Support a squad of individuals as they cycle and WOD from crossfit box to
crossfit box across the country from Yorktown, VA to Carson, CA in pursuit
of raising money for Steve’s Club, a non-profit organization that seeks to
improve the lives of at risk youth through health, fitness and crossfit.

We need your help, empower the world with us!

We have a donation jug on the glass display case at the front of the gym:
All spare change and dollars donated go directly to Steve’s Club


CF WOD March 13

Strength: Back Squat 10×1 @80%

WOD: “Diane”
21-15-9
Deadlifts (225/155)
HSPU


Ran. Dom.

13Precious Memories: Dean Smith // ESPN

Pre-argument Healthcare Video // upworthy

7 Best Internet Error Messages // Fast.Co

How to Approach Anyone // Business Insider

Fashion Poster sticker placement // upworthy

Farmed and Dangerous: Chipotle starts video series // mercola.com

13 Unknowns about the Downward Spiral // fuse

Zach and Obama “Between the Ferns” // FunnyOrDie

9 Maps that should Outrage Southerners // HuffPost

Spying Light Bulbs // Fast.Co

Reproductive Organ Labeling // BuzzFeed

Stream Unlimited Music on YouTube (sshhhh) // Business Insider

Kevin Bacon Explains the 80s to Millennials // digg

MeatMap // slate

What “True Detective” is about // vulture
…and a look behind the scenes of the credits…

iPhone 6 to be HUGE // Business Insider[hr]

Thursday> WoD1: 50-40-30-20-10 Walking Lunges + 10-20-30-40-50 Push Ups. WoD2: 25-20-15-10-5 Dips + 5-10-15-20-25 Yard Sales (+Stair Run).

 

 


Trainer Spotlight

Trainer Spotlight: Bill Davis$Bill

How long have you been doing Crossfit? Since November 2009

What is your athletic background and what did you do to stay fit before Crossfit? I played Rugby in college and began my marathon endeavor soon after. After completing 10 marathons I decided to hang up my shoes. I quickly became bored of the “Y” and dreaded needing to find something different. My wife had been at UCF for about 6 months and suggested I try it.  I wasn’t so sure. I can’t say it was love at first sight. It was November and it was cold, a little grungy (at least from where I was coming from) and there was a trainer telling ME what to do. It didn’t take long to realize the benefits of that trainer and I’ve been here 4 to 5 times a week ever since.

What class/time of day are people likely to find you at? I coach the 5AM Monday, Tuesday and usually a weekend class here and there. I usually find time to work out between 3 and 5:30PM.

What is your favorite WOD or lift? If I could pick it myself it would be a 40+ minute chipper with wall balls, kettle bells, push presses, pull ups, snatches and even some rowing. I love the WODs that take up the entire class period.

If you could perfect any skill or movement, which would it be? Tough one, there are so many. Right now it would be pistols and muscle ups; I think they’re both going to be in every competition in the near future and to be more proficient at these two movements would be beneficial.

What do you do outside of the gym (occupation, hobbies, etc.)? I’m a physical security engineer by trade. I’ve worked in the financial industry for years designing security systems. My hobbies usually center on the kids sports. Whatever my kids are playing, I am usually coaching.

Favorite part about coaching at UCF? Simple – the people. We have the best [hardest working] athletes in all of Crossfit. I truly look forward to coaching; that’s the only way I would ever get up at 4:30 in the morning. I love when the athletes accomplish a goal that was so out of reach just a short time ago and their determination to trounce the next goal!

If you could WOD with anyone on the planet – who would it be and why? Anyone really. I guess I am spoiled working out with the UCF family but if you want to work out I’m up for it.

I would love to workout with these athletes during their prime:

1. Bo Jackson – he would have destroyed almost any WOD

2. Jackie Joyner-Kersee – Iceland Annie watch out.

3. Mike Tyson – yep, crazy Mike. I would have loved to see him tackle Eva in his prime.


BC 3/14

Friday@Pit> WoD: 5 Rounds of 1 Rope Climb + 40m Farmer’s Carry + 10 Burpees + 15 Sit Ups
*ROUND 1 – Max HR Push Ups in 1 min


CF Blog March 14

Strength: Weighted Pull-ups 5-3-1-1photo-4

WOD: (HQ 9/26/11)
AMRAP 15
10 Wall Balls (20/14)
10 Toes 2 Bar
10 Box Jumps (24/20)

***

Cycle WOD Squad

http://www.cyclewodsquad.com/cycle-wod-squad—home.html

Support a squad of individuals as they cycle and WOD from crossfit box to
crossfit box across the country from Yorktown, VA to Carson, CA in pursuit
of raising money for Steve’s Club, a non-profit organization that seeks to
improve the lives of at risk youth through health, fitness and crossfit.

We need your help, empower the world with us!

We have a donation jug on the glass display case at the front of the gym:
All spare change and dollars donated go directly to Steve’s Club

***

UCF Blood Drive
Saturday, April 5, 10-1

If you’re interested, email liznaum@gmail.com to sign up for an appointment!

***

Don’t forget- those registered for the Crossfit Open here are the Times/Days that you can run the WOD:

The Crossfit Open ­ Times/Days (**CHANGES**)

Friday – Open Gym 5-7pm
Saturday – Regular Class Programming – will be the WOD
Saturday – Open Gym 12-2pm
Sunday ­Make-ups – can be scheduled with a trainer


CF WOD March 14

Strength: Weighted Pull-ups 5-3-1-1

WOD: (HQ 9/26/11)
AMRAP 15
10 Wall Balls (20/14)
10 Toes 2 Bar
10 Box Jumps (24/20)


March Madness: Round One is complete. See the bracket below to see who advances. Round 2 is Squats. Get them legs ready.

And remember, we’ll have a little “Oh, Hi There Spring” get together on Thursday. 6 PM. Mark your calendar.

Bracket1

[hr]Friday@Pit> WoD: 5 Rounds of 1 Rope Climb + 40m Farmer’s Carry + 10 Burpees + 15 Sit Ups
*ROUND 1 – Max HR Push Ups in 1 min


3.15.14: Speed Check

photos.demandstudios.com-getty-article-251-166-78633519_XS

3.15.14: AG Track at 9:30am

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

Last week we ran intervals of 400s/800s. This week we’re picking up the speed and going shorter intervals and shorter rest.


CF Blog March 15

WOD: “Deck of Cards”IMG_1106

Hearts = Abmat Sit-ups
Spades = KB Swings
Clubs = Air Squats
Diamods = Ball Slams
Jokers = 15 Burpees
# on card refers to # of reps
Face cards = 10 reps
Aces = 11 reps

***

*Competitors and those registered for the Open may still come to class to complete the 14.3 Open WOD, but please be smart about this one, guys.  Keep in mind:

  • Form and technique are paramount.  Even though the weight is light in the earlier rounds, the reps will take their toll on your posterior chain.
  • we value your health and safety.  Because of this, if your form deteriorates beyond reason, the trainer may stop you.  Please don’t be upset if this happens- we want you to be able to tackle 14.4 with your back in tact!!

Good luck peeps!!


CF WOD March 15

WOD: “Deck of Cards”

Hearts = Abmat Sit-ups
Spades = KB Swings
Clubs = Air Squats
Diamods = Ball Slams
Jokers = 15 Burpees
# on card refers to # of reps
Face cards = 10 reps
Aces = 11 reps


CF Blog March 16

Strength/Skill: Goat Work 10-15 minutesphoto-5

WOD:
4 Rounds
200m Run
15 Pull-ups
200m Run
20 Push-ups
200m Run
20 Abmat Sit-ups
200m Run
15 Pistols


CF WOD March 16

Strength/Skill: Goat Work 10-15 minutes

WOD:
4 Rounds
200m Run
15 Pull-ups
200m Run
20 Push-ups
200m Run
20 Abmat Sit-ups
200m Run
15 Pistols


BC 3/17

Monday@Met> WoD 1 (in stage area): 3 Rounds of 17 burpee rock jumps + Stair Run + 14 Dips + Stair Run. WoD 2 (on the field): 3 Rounds of 17 Extreme Jacks + Bear Crawl Down + 14 Kayaks + Bear Crawl Back.


3.17.14: Monday is Back

March5track

3.17.14: AG Track at 6pm

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

Since we had to alter Saturday’s workout due to the track being in use, we’re going to hit the 200/400 intervals. We will monitor the rain during the day and post on the blog and on Facebook if we need to cancel.


CF Blog March 17

26923_409015555567_8067568_nSt. Patrick’s Day Throwback!!!

Strength: Press 5-3-3-1-1-1

WOD:
3 Rounds
17 Wall Balls (20/14)
17 KB Swings (1.5/1)
17 Abmat Sit-ups
1 Rope Climb
400m Run

***

Momma’s Quote of the Week:  “A goal is a dream with a deadline.”—Napoleon Hill

***

Happy St. Patrick’s Day!!!

26923_409015745567_5995555_nanother throwback 🙂

CF WOD March 17

Strength: Press 5-3-3-1-1-1

WOD:
3 Rounds
17 Wall Balls (20/14)
17 KB Swings (1.5/1)
17 Abmat Sit-ups
1 Rope Climb
400m Run


0317You can’t at 100% effort, 100% of the time. Some days are good, some are bad… some days you’re tired, some you’re fired up. Aside from the lifestyle reasons, even the best athletes need to train at different intensities (intesitys? seems odd either way you spell it).

…researchers found that elite endurance athletes who did 9 weeks of polarized training showed greater gains in VO2-max—the total amount of oxygen you consume—and time to exhaustion than athletes who completed more standard protocols of interval training and high-volume training.

Plus, the more you work your body at an easy aerobic level, the better your body gets at metabolizing fat as a fuel source during endurance events, says Henderson. This means you’re able to hold onto your carbohydrate stores more efficiently, which is crucial when you’re pushing toward the finish line. You only have a finite amount of carbohydrates to use as fuel. Once you use them up, you hit a wall. So the longer you can go before using them, the longer you can run full throttle. Moderate training can’t do that.

This article is written specifically about (cardiovascular) endurance. However, it applies to any sort of physical training. The harder, shorter workouts should be quite different from the longer, slower ones. Your body will thank you. And so will your performance.

Check the article, from Men’s Health.

Monday@Met> WoD 1: 3 Rounds of 17 burpee rock jumps + Stair Run + 14 Dips + Stair Run. WoD 2: 3 Rounds of 17 Extreme Jacks + Bear Crawl Down + 14 Kayaks + Bear Crawl Back.

**ROUND 2 – Max Squats in 1 min


BC, 3/18

Tuesday@Pit. Rowing + KB Swings + Pull Ups


CF Blog March 18

Strength: Front Squat 3-3-3-320140314_164712

WOD: 12-9-6-3
Power Cleans (165/115)
Ring Dips
Box Jumps (30/24)

***

From the Tabata Times:

10 Reasons Why CrossFitters Should Start Practicing Yoga

by DEBBIE STEINGESSER
CrossFit is all about community, and so is yoga.

For the past five months I’ve been teaching a regular Sunday yoga class at San Francisco CrossFit. After years of teaching in traditional yoga studio settings, this has been an exciting new challenge and a welcome change. I began training at SFCF in June of 2012 just after taking my first classes at CrossFit H20 in Medford, MA — owned by my best friends, Jaffney Roode and Benjamin Frank. I was instantly hooked on the intensity, speed, and explosive energy of CrossFit workouts. I quickly discovered that my background as a yoga practitioner provided me with the general mobility, positional awareness, focus, breath, and presence needed to stay on track with such a training program. CrossFit and yoga go together like fresh donuts and really good coffee, literally. Coffee, donuts, yoga, and CrossFit have become a regular occurrence on Sundays at SFCF.Here are 10 reasons why I believe yoga can help you grow as an athlete, reach your goals, and continue to excel beyond your wildest expectations.

1) Yoga improves your range of motion and general mobility

Most of the classical poses in yoga support the same concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity.

Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility. Greg Glassman did say that all Crossfitters should be able to do the splits. This could be your future.

2) Yoga helps you focus

Have you ever had to complete 150 wall balls? That target is your “drishti” or point of focus where your gaze rests. In classical yoga there is a strong emphasis on creating a focal point that doesn’t move so you stay consistent while you’re moving. This technique of setting a steady focus helps tremendously with Olympic liftingdouble unders, high box jumps, and toes to bar, just to name a few.

3) Yoga teaches you how to breathe more efficiently

CrossFit is primarily about moving fast with intensity, but in order to cultivate speed you must also cultivate rest.

After my first “Yoga for the Crossfit Athlete” class at San Francisco CrossFit, the Supple Leopard himself, Dr. Kelly Starrett asked me how it went. I replied, “It was awesome.  The athletes move really well…but they breathe like shit.” Vinyasa Yoga is a practice of linking movement to breath, so you move through postural transitions using your inhale and exhale. This pattern of breath awareness seamlessly transfers to a long burpee workout where the timing of breath and rhythm is essential to staying on point. Yoga also helps you learn how to breathe deeply into your diaphragm, which directly translates into your ability to produce more power and sustain movements for longer durations.

4) Yoga develops your ability to balance

Balance is one of the Ten General Physical Skills highlighted in Greg Glassman’s definition of CrossFit. It’s necessary for most of the movements you see in a classic CrossFit workout. Practicing yoga poses such as Tree, Eagle, Dancer’s, or Half Moon help you achieve the stability needed to perform high rep pistols or do cartwheels on a balance beam at the Sac Town Throwdown (not that I’ve ever done that). If you’re lucky, this balance thing trickles into your real life outside the gym and suddenly you’ve landed your dream job, relationship, home, and you have time for your CrossFit and yoga addiction.  Lucky you!

Continue reading…


CF WOD March 18

Strength: Front Squat 3-3-3-3

WOD: 12-9-6-3
Power Cleans (165/115)
Ring Dips
Box Jumps (30/24)


And now, a post from Cathy…

Banishing Toxic Thoughts

0318Many toxic thoughts on this list hit home. We’ve experienced them ourselves, we’ve heard friends express them, or we can list family members for each one (or one person for all 12!). Why do we honor these negative thoughts? Why not reduce stress with positive self talk as this Mayo Clinic article suggests? Or try any of these 10 tips to overcome negative thoughts. A little more positivity in the world would go a long way. Pass it on.

**Note : Bootcamp Get Together Thursday at Hickory Tavern**

Tuesday@Pit> Rowing + Push Ups + KB Swings


BC, 3/19

Wednesday> Mini-Combine:  5-10-5 Pro Short Shuttle // Max Distance Broad Jump. WoD: 3 Rounds of 5 Renegade Rows + 10 Box Jumps + 15 Wall Balls + 10 Box Jumps + 5 Renegade Rows + 100 Jump Rope.
**ROUND 2 – Max Squats in 1 min


3.19.14: Roll Out

http://www.youtube.com/watch?v=LgaAwI7viVk

3.19.14: The Pit @ 6am

WOD
5 Rounds
500m Row
400m Run
15 Burpees

The catch is that for each round that you hit a negative split (i.e. complete the round faster than the previous round), then you earn the reward of skipping the burpees.

I promise that if you do this workout, then you’ll have basketball skills like Bieber.


CF Blog March 19

Skill: Pull-ups
work on kipping if you don’t have them or butterfly
If you have kipping pull-ups do Strength: 3×8 Bent Row

WOD: EMOM for 18 minutes
Minute 1: 7 pull-ups w/remaining time max rep double unders
Minute 2: 10 pushups w/remaining time rest
Minute 3: 7 t2b w/remaining time max rep mountain climbers (L + R = 1 rep)
repeat
*Score is total double unders and mountain climbers

***

Many congrats to Coach Matt on the wonderful addition to his family!  Brayden Reese Millmore born 3/17/14 8.8lbs, 20in.

1800258_10203421744334472_1761970460_n


CF WOD March 19

Skill: Pull-ups
work on kipping if you don’t have them or butterfly
If you have kipping pull-ups do Strength: 3×8 Bent Row

WOD: EMOM for 18 minutes
Minute 1: 7 pull-ups w/remaining time max rep double unders
Minute 2: 10 pushups w/remaining time rest
Minute 3: 7 t2b w/remaining time max rep mountain climbers (L + R = 1 rep)
repeat
*Score is total double unders and mountain climbers


Sleep. Again. We keep talking about it, ’cause it’s so damn important. Like, the most importantest.

0319The below article is very “layman-esque” in terms of it’s presentation. Give it a read. It’s quick.

The most common sleep disorder is insomnia. Trouble falling asleep is often the cause, which can stem from noise (including a partner’s snoring), stress, poor posture, spinal alignment problems and especially light, which prevents the body from releasing the necessary levels of melatonin to produce deep sleep. However, when people have problems waking frequently throughout the night, it often points to hormonal issues…

Read: Jumping Over the Moon.

Then Set Yourself Up Properly.

Then… Get Back to Sleep.

And find out what happens.

Wednesday> Mini-Combine:  5-10-5 Pro Short Shuttle // Max Distance Broad Jump. WoD: 3 Rounds of 5 Renegade Rows + 10 Box Jumps + 15 Wall Balls + 10 Box Jumps + 5 Renegade Rows + 100 Jump Rope.
**ROUND 2 – Max Squats in 1 min


BC, 3/20

Thursday> WoD1: “Medusa” – 3 Rounds… 60 sec each movement, w 10 sec rest between movements. Push Up + Squat + Sit Up + Burpee + Backwards Lunge + Yard Sale + 1 min Rest


CF Blog March 20

WOD:photo-6
2 Rounds
50 kb swings (1.5/1)
40 ball slams (30/20)
30 burpees
20 walking lunges

*At any time in the workout complete 4×400.  You can do these at anytime
and any length.  So starting or ending with 1 mile is fine or doing
individual 400 or 800s is fine too.

***

Check out Coach Travis Cooper’s article on the Catalyst Athletics site!!

Proper Approach to Competition

by Travis Cooper 

Approaching competition can be very stressful for a beginner or experienced lifter without proper planning. Competition requires you to get out of your comfort zone in several different areas, which can disrupt your mindset. Having a plan in place keeps your mind from being disrupted too much.

Pre-Travel 

As a competition approaches, one of the main things that you must do as a lifter is trust the plan that you and your coach created in the beginning of the training cycle. When competition approaches and you start missing a few programmed weights, sometimes you can begin to question the original plan, thinking that it was not the right approach all along and you must have been drunk when you made your plan because it’s not working. Trust the plan and trust your training with your whole heart—it was well thought out.
Don’t worry if in the few weeks leading up to competition weights start to feel heavier and you start to miss lifts. This happens to a lot of lifters who compete and compete well. It’s very common for gymnasts to start missing their routines in training in the weeks leading up to a big meet. They begin to make mistakes and over-think everything. But on competition day, often times the routines come right together when they let it flow or get in the zone!
In the weeks leading up to a competition, you should try to minimize stress. If you have deadlines at work, then try to get ahead so that the few weeks before the meet you are not extremely stressed about meeting those deadlines. Stress is the devil when it comes to recovery.
Post-Travel
Once you arrive at the competition venue, try not to watch too much lifting. Naturally, when you are into weightlifting long enough you develop relationships. When those friends are lifting you cannot help but get emotionally invested in their performances. Given that you have no control of their performances, watching friends will put you on an emotional roller coaster, which will not help you perform well. Try to keep to yourself as much as possible and watch as little lifting as possible. Trust me, watching weightlifting is draining!
Making weight is your number one priority when you reach the venue. Check your weight on the competition scale when you arrive if that’s an option. Keep track of your weight and be smart with your diet. If you are overweight, minimize salt and carbohydrate intake the couple of days prior to competition. If you need to sauna/dehydrate, do so as close to weigh-ins as possible. The shorter the time period you are dehydrated, the better it is for your strength.
At weigh-ins, make conservative declarations on first attempts. These can always be changed later and your coach can use changes strategically to ensure proper timing on your warm-ups.

CF WOD March 20

WOD:
2 Rounds
50 kb swings (1.5/1)
40 ball slams (30/20)
30 burpees
20 walking lunges

*At any time in the workout complete 4×400.  You can do these at anytime
and any length.  So starting or ending with 1 mile is fine or doing
individual 400 or 800s is fine too.


Random Notes. It’s yours.

0320Meat vs Cigs, R Wolf // Outside

Crawl to Strength // Breaking Muscle

W Anderson’s Symmetry // Death & Taxes

sxsw 14 // npr

Meat Kills (the free market) // Salon

Milking Dairy // Loren Cordain

Before Breakfast Tips // Bus. Insider

Gut Heart Chocolate Love // npr

How Protein Becomes Muscle // Men’s Health

Kawehi’s Heart // spin

Get Up From Your Desk // Bus. Insider

Farm To Table L-I-V-I-N // NYTimes

See you at Hickory Tavern @ the Met tonight @ 6 PM.

[hr]

 

Thursday> WoD1: “Medusa” – 3 Rounds… 60 sec each movement, w 10 sec rest between movements. Push Up + Squat + Sit Up + Burpee + Backwards Lunge + Yard Sale + 1 min Rest


BC, 3/21

Friday@moga


CF Blog March 21

Strength: Deadlift 5-5-5photo-7

WOD: (from 3/24/11)
4 Rounds
40 Air Squats
4 Muscle-ups
4 HSPU

***

 

Have you thought about your deodorant lately?  Check out this article from our friends at modPALEO to see why you should.

Teen Spirit?

deoby Liz Naum

I’m sure that most folks have not given a second thought about their daily routine of applying deodorant. After all, this matter of personal hygiene has been ingrained in all of us since those awesomely awkward days of middle-school. Yet ongoing research continues to pose the question about whether or not this “clean” habit could in fact be detrimental to your health.

Sounds crazy, right? But think about it – your body is designed to sweat.

Actually, your body NEEDS to sweat. Through the process of sweating the body not only cools itself, but also rids itself of toxins via sweat glands. And while anti-perspirants effectively prevent that yucky sweat from pooling beneath armpits, they also disrupt the body’s natural cooling system and trap unwanted toxins in the body…right by a series of lymph nodes.  No bueno.

Although empirical data has yet to produce concrete evidence that the medical community is ready to sign off on, recent studies have shown an undeniable correlation between anti-perspirant use and breast cancer.

While there is concern about the parabens found in most deodorants and anti-perspirants, many of the concerns about anti-perspirant are centered on the active ingredient: aluminum. It is the aluminum compound that serves to plug the sweat ducts, and it is also a known estrogenic.

“Estrogenic compounds have the ability to trigger some of the same effects as the body’s own hormone estrogen. One of estrogen’s roles in the body is to promote the growth of breast tissue, so excess might lead to cancerous overgrowth.” 
(Read more…)

Perhaps even more frightening are the studies that reveal the presence of aluminum in tissue removed from breast cancer patients.

“Aluminium is a metalloestrogen, it is genotoxic, is bound by DNA and has been shown to be carcinogenic. It is also a pro-oxidant and this unusual property might provide a mechanistic basis for any putative carcinogenicity. The confirmed presence of aluminium in breast tissue biopsies highlights its potential as a possible factor in the aetiology of breast cancer” (Read more…)

And let’s face it, ladies that shave their armpits (and I’m not saying to stop), are perhaps even more vulnerable as the process opens up the pores, facilitating the permeation of aluminum.

But there is hope!

Companies like Primal Pit Paste have created natural and safe alternatives to traditional deodorants. The Primal Pit Paste deodorant is not only aluminum free, but paraben free as well, and they offer a variety of amazing scents (even a creamsicle scent for the younger generation). Even better, the product is MODster approved – as many of the modPALEO team has made the switch to PPP.

So toss out that old anti-perspirant. Sure, you may still sweat, but isn’t it time you embraced thathealthy glow?


CF WOD March 21

Strength: Deadlift 5-5-5

WOD: (from 3/24/11)
4 Rounds
40 Air Squats
4 Muscle-ups
4 HSPU


0321What do you think about this?

This week’s “March Madness” results are below. I’m gonna take a little creative license with the next round. More on Monday.

Bracket2[hr]

Friday@moga


3.22.19: Roller Coaster Intervals

FinishLineArchFinal

3.22.19: AG Track at 9:30 am

WOD
200m (:30 Rest)
1200m (2:00 rest)
200m (:30 rest)
1000m (2:00 rest)
200m (:30 rest)
800m (2:00 rest)
200m (:30 rest)
600m (2:00 rest)
200m (:30 rest)
400m


CF Blog March 22

Open WOD 14.4photo-8
As many Rounds and Repetitions as Possible in 14 minutes
60-calorie row
50 toes-to-bars
40 wall-ball shots, (Men 20 lb. to 10-foot target) (Women 14 lb. to 9-foot
target)
30 cleans (Men 135 lb.) (Women 95 lb.)
20 muscle-ups

Alternate WOD:
2 Rounds
400m Run
20 Toes 2 Bar
25 Wall Balls
30 Calorie Row
25 Abmat Sit-ups
15 Power Cleans (135/95)

***

Good luck to our UCF peeps running the Spartan Race today!!  Go get ’em!!


CF WOD March 22

Open WOD 14.4
As many Rounds and Repetitions as Possible in 14 minutes
60-calorie row
50 toes-to-bars
40 wall-ball shots, (Men 20 lb. to 10-foot target) (Women 14 lb. to 9-foot
target)
30 cleans (Men 135 lb.) (Women 95 lb.)
20 muscle-ups

Alternate WOD:
2 Rounds
400m Run
20 Toes 2 Bar
25 Wall Balls
30 Calorie Row
25 Abmat Sit-ups
15 Power Cleans (135/95)


CF Blog March 23

Skill: Rowing and L-Sits (work on rowing technique and holding an L-Sit)photo-9

WOD:
AMRAP 16
5 Curtis P’s (power clean, lunge, lunge, push press) 96/65
5 Ring Rows
10 Abmat Sit-ups
10 Push-ups

 


CF WOD March 23

Skill: Rowing and L-Sits (work on rowing technique and holding an L-Sit)

WOD:
AMRAP 16
5 Curtis P’s (power clean, lunge, lunge, push press) 96/65
5 Ring Rows
10 Abmat Sit-ups
10 Push-ups


BC 3/24

Monday@Met> WoD 1: 10min AMRAP of 20 Dips, Stair Run, 20 Rock Jumps, Stair Run. WoD 2: 12min AMRAP of 24 Kayaks, Forward Sprint, 24 Mountain Climbers, Backward Sprint.


3.24.14: No Rain Monday

track-practice-feb-2-2014

3.24.14: AG Track at 6pm

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

We’re hoping to avoid the rain and finally get this workout in!


CF Blog March 24

Strength: Back Squat 1-1-1-1-1photo-10

WOD:
3 Rounds
20 Pull-ups
30 KB Swings (1.5/1)
40 Double Unders

Cash Out: 3 x 10 GHD Sit-ups

***

Momma’s Quote of the Week:  “Passion is energy. Feel the power that comes from focusing on what excites you.”–Oprah Winfrey

***

Cycle WOD Squad

http://www.cyclewodsquad.com/cycle-wod-squad—home.html

Support a squad of individuals as they cycle and WOD from crossfit box to
crossfit box across the country from Yorktown, VA to Carson, CA in pursuit
of raising money for Steve’s Club, a non-profit organization that seeks to
improve the lives of at risk youth through health, fitness and crossfit.

We need your help, empower the world with us!

We have a donation jug on the glass display case at the front of the gym:
All spare change and dollars donated go directly to Steve’s Club

***

UCF Blood Drive
Saturday, April 5, 10-1

If you’re interested, email liznaum@gmail.com to sign up for an appointment!

1979740_10102393560672083_502398773_n


CF WOD March 24

Strength: Back Squat 1-1-1-1-1

WOD:
3 Rounds
20 Pull-ups
30 KB Swings (1.5/1)
40 Double Unders

Cash Out: 3 x 10 GHD Sit-ups


By Liz Naum. Borrowed from the modPALEO blog…

We love coconut oil for it’s many health benefits – you can cook with it, bake with it, put it in your coffee, you can even use it in your hair or on your skin. But now I give you yet another reason to love coconut oil… oil pulling.

While this term may be new to you, the Ayurvedic practice has actually been around for thousands of years.

Traditionally, oil pulling – the practice of swishing oil around in your mouth for 15-20 minutes- has been toted as a means of promoting oral health and hygiene. But more recently, the practice has been claimed as a virtual panacea for numerous diseases and ailments from insomnia to strep throat. Most notably, oil pulling has been shown to have powerful decongestant properties for the sinuses and throat. Chronic allergy sufferers rejoice!

While other oils may be used, raw coconut oil is recommended because “it has antimicrobial, anti-inflammatory, and enzymatic properties. This provides the added benefit of killing any unwanted bacteria that may be residing in the mouth, while leaving behind healthy probiotic strains”. Read more here

Want to give it a try and test the benefits for yourself? Just a few simple steps and you may be on your way to improved health!

  • On an empty stomach (morning time is best) take a tablespoon of oil in your mouth (allow to melt if it is hard), and begin swishing it around your mouth – pulling it between your teeth as you do. *DO NOT GARGLE the oil at any point.
  • Continue to swish around in your mouth for 15-20 minutes
  • When you are done, spit oil into the trash or in the toilet (not the sink as the oil may clog it). You should notice a milky-white consistency to the oil – presumably, these are the toxins that you have “pulled” from your mouth and body.
  • Rinse well with water and enjoy your improved health!

Read more about oil pulling here and here.

Happy Pulling!

[hr]Monday@Met> WoD 1: 10min AMRAP of 20 Dips, Stair Run, 20 Rock Jumps, Stair Run. WoD 2: 12min AMRAP of 24 Kayaks, Forward Sprint, 24 Mountain Climbers, Backward Sprint.


BC 3/25

Endurance: 4 Rounds of 15 Lunges + 800m Run + 15 Burpees. Negative splits = no burpees.


CF Blog March 25

Strength: Bench Press 3-3-3-3-3photo-11

WOD: “Tabata”
Ball Slams (30/20)
Calorie Row
Wall Balls (20/14)
Burpees

Post WOD: Trainer Led Group Stretch

***

From our friends at Stronger, Faster, Healthier:

THE IMPORTANCE OF RECOVERY

Did your New Years Resolution include working out more?  Losing those 5lbs gained during the holidays? Spending more time at the Gym?

In order to keep pushing day after day and getting results you must recover.  Recovery is key for newbies hitting it hard in the gym and critical to athletes.

Multiple mechanisms are responsible for rapid recovery (cell energy & control of inflammation).

ATP = ENERGY POWERHOUSE

It is important to replenish your ATP levels.  ATP is our cell’s major energy molecule.   It keeps the cell healthy and functioning by providing energy for all aspects of cell life.

Proteins cannot and will not be synthesized if ATP is low.  If you want to build muscle you need optimal ATP levels. When ATP levels are low, your cells become sick and your mitochondria that make ATP become swollen and unhealthy.  Calcium floods into the cell because the ion pumps are not working. Calcium activates proteases (enzymes that degrade protein and enzymes), leading to protein loss and cell destruction.

SFH RECOVERY

SFH Recovery is designed to stimulate the synthesis of ATP.  SFH Recovery also contains glucosamine and chondroitin for immune and joint support.  This is important because exercise induces inflammation, which can degrade muscle mass.

 

 


CF WOD March 25

Strength: Bench Press 3-3-3-3-3

WOD: “Tabata”
Ball Slams (30/20)
Calorie Row
Wall Balls (20/14)
Burpees

Post WOD: Trainer Led Group Stretch


0325Great work this morning, Allyson!

We are pushing the Third Round of March Madness to Monday, March 31. That will be the Semifinal bouts – Shannon vs. Chris and Bryan vs. Lynn. The movement is Squats. They will be judged by an official. Namely, Cathy. Then, on Wednesday, we’ll have the Final. Burpees. And the winner shall name a one minute workout for the trainers to perform at the next class they coach.[hr]

Endurance: 5 Rounds of 15 Lunges + 800m Run + 15 Burpees. Negative splits = no burpees.


BC 3/26

Wednesday@Pit> Strength: Every 30sec for 10min – KB Clean and Jerk (alternate hand/side each time). WoD: OTM for 10min – 3 Pull-ups w/ max Plank Hold.


3.26.14: Countdown

Screen Shot 2014-03-25 at 8.31.04 PM

3.26.14: The Pit @ 6am

WOD
AMRAP 30
400m Run
30 Split Squat Jumps
20 Calorie AirDyne
10 Plyo Pushups


CF Blog March 26

Strength: Bent Row 5-5-5-5photo-12

WOD:
4 Rounds
250m Row/200m Run (in this workout you will need to complete 2 of the
rounds with running and 2 rounds of the rounds with rowing. You can split
up/change us as needed)
10 DB Snatch (45/30 – 5 each arm, does not have to be alternating)
30 Double Unders
20 DB OHWL (45/30)
30 Abmat Sit-ups

***

From Mark’s Daily Apple:

Why Squatting Is So Important (plus Tips on How to Do It Right)

Just as we should eat the foods our bodies were designed to eat, we should move our bodies the way they were meant to move and impose the stressors they were meant to bear. That means squatting, and squatting often. Our hips flex, knees bend, and ankles dorsiflex so that we can rest comfortably in a squat position.

Okay, but isn’t the squat a bit outdated? Why not just use a chair?

You’ve probably heard how modern processed foods use refined sugarsalt, and seed oils to hijack our natural desires for fruitsanimal fat, and animal meat. They exploit our wiring and provide hyper-stimulation to our senses, prompting massive overconsumption; some refer to this as “Food Reward.” In a similar vein, chairs hijack our anthropometry, which was designed for squatting. Just look at yourself in a chair:

  • Your knees are flexed – same as in a squat.
  • Your hip is in flexion – same as in a squat.
  • Your spine is neutral (unless you’re slumping, which many of us do) – same as in a squat.

Chair sitting is attractive and easy because it doesn’t challenge the way our joints work. It doesn’t place us in unnatural positions. It’s easy to slip into. It hews to our anthropometry. It provides support, so we don’t even have to do or lift anything or worry about engaging our glutes.

I call it “Repose Reward,” and it’s obviously a concerted effort by the chair industry (Big Sit) to keep us dependent on their evil, addictive products! (Please understand I’m mostly kidding.)

The good side of all this is that if you can sit in a chair with your feet flat on the ground, you can (with some work) squat. It might be hard, because your muscles will actually have to work to maintain the load, and it might take some finagling since some of your joints will feel a little tight, but the position is possible. You just have to learn to support the load.

That’s one big reason to squat – it helps counteract all that sitting we do and lets us tap into a very Primal, very essential mode of repose. But there are many other reasons to squat, too. Let’s explore:

Squatting makes you stronger.

Pound for pound, squatting is the best bang for your buck strength exercise, hitting many different muscle groups along the way. The obvious ones targeted are the prime movers – the quads, hamstrings, and glutes – but the trunk musculature must stabilize the torso and maintain a neutral spine, all while supporting the load and acting as a fleshy lever. All in all, the squat is a complicated movement that forces the body’s parts to work and grow stronger together as a single unit.

Squatting makes you faster.

Tons of studies confirm that the stronger your squat, the faster you can run. It’s probably not just a “people who are strong and can squat a lot tend to also be faster” kind of thing because research shows that adding weight to an athlete’s squat during the season directly translates to faster sprint speeds.

Squatting makes you jump higher.

It’s no surprise that training your body to stand up tall from a squatting position with extra weight on your back would also improve your ability to keep going past merely standing, also known as jumping. And even though you wouldn’t jump from a deep squat position in real life, training the deep squat (full range of motion) position improves the vertical leap more than regular squatting.

Squatting improves bone mineral density in all age groups.

A recent study found that supervised (by an experienced trainer) weighted squats can help postmenopausal women with osteoporosis or osteopenia improve their bone mineral density in the spine and neck by 2.9% and 4.9%, respectively (in addition to boosting their strength levels by over 150%). That’s huge. Now, imagine the strength of a lifetime squatter’s bones.

Squatting is even beneficial for endurance athletes.

Many endurance enthusiasts have the idea that squatting and other forms of resistance training will make them “bulky” and slow them down, but this simply isn’t the case. When they include resistance training in their regimen, marathoners improve their running economy. And even though their quads do plenty of work on the bike already, endurance cyclists improve their efficiency on the bike when they include heavy “hip flexion” strength training in their program. Reviews of resistance training in endurance runners and road cyclists confirm these results. Another benefit: every endurance athlete benefits from a stronger core.

continue reading…


CF WOD March 26

Strength: Bent Row 5-5-5-5

WOD:
4 Rounds
250m Row/200m Run (in this workout you will need to complete 2 of the
rounds with running and 2 rounds of the rounds with rowing. You can split
up/change us as needed)
10 DB Snatch (45/30 – 5 each arm, does not have to be alternating)
30 Double Unders
20 DB OHWL (45/30)
30 Abmat Sit-ups


0326There’s (obviously) no substitute for Bootcamp, but should you find yourself oversleeping or otherwise unable to make it, here’s a quick little yoga routine to get you fired up for the day.

A few things to remind you about…

1. moga is offered on Friday as a group. You can also hit up their Wednesday evening 6:30 PM class.

2. Endurance classes are offered at AG Middle School on Saturdays at 9 Am and Mondays at 6 PM

3. April is a Bring-A-Friend Month… bring someone to BC who has or hasn’t participated before and you BOTH get 1/2 off a full month’s membership.

4. Don’t forget to sign up for the Ultimate Crossfit blood drive on April 5. Details are here.[hr]

Wednesday@Pit> Strength: Every 30sec for 10min – KB Clean and Jerk (alternate hand/side each time). WoD: OTM for 10min – 3 Pull-ups w/ max Plank Hold.


CF Blog March 27

Speed: 60 Yard Pro Long Shuttlephoto-13
From a starting line, run 5 yards and touch then run back and touch, run
10 yards out and touch then run back to the starting line and touch, run
15 yards and touch then run back to the starting line. You end up with a
total of 6 touches and 60 yards.

WOD:
5 Rounds
3 Power Cleans (185/125)
10 Burpee Pull-ups

POST WOD: Trainer Led Foam Roll

***

SuperFit Kids!

Hi everyone!  We hope your children have been enjoying their first session of
SuperFit Kids!  I wanted to go ahead and let you know that our next six
week session
will begin Saturday, April 26th and run through May (3rd, 10th, 17th,
24th, and
31st.). We plan on having the class in “The Pit” at Ultimate CrossFit from
9:30-10:30.  The class is open to UCF members and non-members, ages 4-12
and the
cost is $90.

Through research and a little bit of trial and error, the instruction time
of next
session will be a little different.  We plan on using 30 minutes of class as
instruction (Whiteboard, Warm Up, Skill Work, Wod, and Game) and having
the other 30
minutes of class be supervised free play.  We still wanted to be able to
give you a
full hour to run errands or workout but have discovered that more than 30
minutes of
organized instruction becomes unproductive!

If you guys are interested in this session please email me as soon as you
can,
preferably by April 5th, and let me know the name, age, and method of payment
preferred (cash, check, or draft.) We’d like to have an idea regarding
numbers
in order to schedule gym space and trainers!

See you soon!

Cody
codygranger@hotmail.com


CF WOD March 27

Speed: 60 Yard Pro Long Shuttle
From a starting line, run 5 yards and touch then run back and touch, run
10 yards out and touch then run back to the starting line and touch, run
15 yards and touch then run back to the starting line. You end up with a
total of 6 touches and 60 yards.

WOD:
5 Rounds
3 Power Cleans (185/125)
10 Burpee Pull-ups

POST WOD: Trainer Led Foam Roll


Thursday@Pit> Strenght: Battle Ropes. WoD: 100 Jump Ropes + 2 Rope Climbs + 1 Prowler


0327Randomnosity.

Meticulous Symmetry // DeathAndTaxes

More Anderson Perfection // FastCoCreate

It’s your lucky day // EliteDaily

Old People Music // HuffPost

Their Apartment // spin

No Picketing? // tickld

Bitchy Fans // deadspin

Millenial-less McD’s // TakePart

Get a Nap // minds.com

Rock Bottom for Bands // CoS

When You’ll Die // Business Insider

Boutique Brands are Winning // Outside Magazine

Excitable Boy // nooga

Best Dance Moves for Men // Business Insider

Amazing Abe // Business Insider

Star Wars in the Classroom // SITC

Dr. Dre’s letter to his GF //

Madlib? // spin

Sochi, Ghost City // Business Insider

One of Disney’s most influential artists gets her due // HuffPost[hr]

Thursday@Pit> Strenght: Battle Ropes. WoD: 100 Jump Ropes + 2 Rope Climbs + 1 Prowler


Another recipe from our friends at modpaleo

MetballsZuchItalian Meatballs with Stewed Zucchini

Ingredients

1 lb Grass-fed ground beef
Sea salt & black pepper, to taste
1-2 Tablespoons olive oil
1 Small onion, diced
1 Large carrot, diced
1 Stick of celery, diced
2 Garlic cloves, minced
1/2 Tablespoon, dried thyme
1/2 Tablespoon, dried oregano
26.46 Ounce box of Pomi Strained Tomatoes
Splash of balsamic vinegar
2 Tablespoons of coconut nectar
1-2 lbs Zucchini, cut 1/2 inch half moons
Fresh parsley, to taste
Fresh basil, to taste

Instructions

Preheat oven to 425 degrees.

Heat a large pot on medium-high heat. Drizzle with olive oil; add onion, carrot and celery; cook until slightly tender; add garlic, cook for one minute. Add the thyme, oregano, balsamic vinegar and tomatoes. Turn heat down to medium-low and simmer for 30 minutes. Add coconut nectar and fresh herbs. Season the beef with salt & pepper and roll into balls. Cut the zucchini and toss with olive oil, salt, pepper and any herbs you may like.

Roast both for 10-20 minutes. This will depend on your oven as well as how you like your meatballs and vegetables cooked. Remove both from the oven. Allow to cool and toss with sauce. Any leftover sauce will store in your refrigerator for up to 5 days.


BC 3/28

Friday> Endurance: 4 Rounds of 15 Lunges + 800m Run + 15 Burpees. Negative splits = no burpees.


CF Blog March 28

Strength: OHS 5-3-3-1-1photo-14

WOD:
2 Rounds
400m Run
30’ Handstand Walk (or 15 HSPU)
400m Run
15 Pistols (alternating)

***

great post about mobility vs. flexibility on Power Athlete:

MAKE LIKE A PHONE AND GO MOBILE

 by CALI

We’ve all been there.  Someone walks into your gym, you put them through a basic assessment looking for biomechanical feedback that can potentially tell you something about the athlete’s limiting factors.  For many coaches, it’s the air squat (although, we have a much better tool).  You stand back and evaluate range of motion issues, general movement pattern flaws, and analyze stability status from virtually every angle.  As with any assessment tool, we are looking to maximize athletic awesomeness by identifying the body’s limitations, and then correcting those limitations with an array of training tools.  That’s what being a strength and conditioning coach is all about.

But what are the “order of operations” for exposing and diagnosing the bod’s incapabilities?  Is there a hierarchy of movement standards to best address the most pertinent weakness first?  Until a recent article written by The Physio Detective, Antony Lo, I hadn’t heard anyone challenge the almost unanimously accepted theory that mobility takes precedence over stability.  As Lo describes in his piece, it’s just not that simple.  Never one to shy away from stirring up a bit of conversation to refute training norms, Antony goes on argue “Why attempt to improve mobility if one cannot control and stabilize within the range of motion they currently have?  Mobility should never exist without stability.”

Part of the controversy lies in semantics.  Like so many other aspects of our field, we need to qualify our theories by first defining what the shit it is we’re talking about.  Antony gives us his understanding and working definitions for the following terms:

Mobility:

The ability to move or be moved freely and easily.

In Sport: The ability to move through the necessary range of motion for the required movements to achieve optimal efficiency and/or the required movement standards – how well can you move with what you have.

Stability:

The ability to maintain the desired trajectory despite kinetic, kinematic or control disturbances.

In Sport: The ability to complete the required movements without excessive shearing or unwanted motion in all joints – how well you can control your movement and posture.

Flexibility:

The quality of bending easily without breaking.

In Sport: The amount of range of motion you have across one or more joints – how far can you move (range of motion).

Dissociation:

The disconnection or separation of something from something else or the state of being disconnected.

In Sport: The ability to move one body part without moving other body parts – How well you can keep something still while moving something else.

A recent conversation with Antony helped to shed light on some of the questions and quandaries that most of us struggle with when identifying these barriers.  He recommends that athletes start with mobility and not just any type of mobility work.  “Sitting at the bottom of a squat for a length of time whether it be 2 minutes or ten will not improve mobility alone”.  As he describes, mobility requires movement because of the need to allow synovial fluid- our body’s natural joint lubrication- to sufficiently spread throughout a joint.  This protocol will more accurately reflect a bod’s true mobility.  So, if you decide to do an isometric hold at the bottom range of your squat it’s necessary for you to then walk around before resuming your end range of motion.

Lo also see’s this drill as an opportunity to view someone’s ability to stabilize.  As stated before, what is the purpose of spending countless hours doing pre-hab and mobility work for something like the squat, if you are incapable of supporting your system in your existing ROM.  Once that becomes stable, we can utilize flexibility training (stretches) as a tool to improve ROM. 

continue reading…


CF WOD March 28

Strength: OHS 5-3-3-1-1

WOD:
2 Rounds
400m Run
30’ Handstand Walk (or 15 HSPU)
400m Run
15 Pistols (alternating)


0328Hills for endurance training. Does that make sense? Of course it does. Think about it:

A weight lifter looking to improve his maximum bench press doesn’t add lighter-weight reps to his workout. He doesn’t do his reps more quickly. Instead, he increases the weight on the bar, thereby increasing the force required to complete his reps.

It’s the same with running. If we want to get stronger and faster, we must increase the force requirements of our workout. Tempo runs, time trials and fast reps on the track are good, but they don’t generate maximum force. Hills do.

Check out this article from Running Times on why running hills improves your endurance training. I mean, hey, sometimes there are even hills in your race you’re training for. Cooper River Bridge Run, I’m looking at you!

That said, plan on seeing some hills next week. Heck, we might even do two hill workouts next week.

Best of luck to Allyson who is running the Palmetto 200 Relay this weekend. (Better you than me)

[hr]

Friday> Endurance: 4 Rounds of 15 Lunges + 800m Run + 15 Burpees.
*Negative splits = no burpees.


3.29.14: No Class

raining-track_epa_1467074i

3.29.14: No Class

Unfortunately, the rain is supposed to continue heavily in the morning. Given the wet track today and tomorrow, we need to cancel Endurance for Saturday. We’ll be back in action on Monday.


CF Blog March 29

Workout 14.5

Suns out, Guns outSuns out, Guns out

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

***

Some thoughts on Open WOD 14.5:

More than anything else, 14.5 is a mental grinder.  The movements – light-weight burpees and thrusters – are movements that can be completed by the vast majority of CrossFitters, yet unlike previous OPEN WODs, there is no time limit.  So, the only thing that stands between you and the finish line is well, you.

That being said, my biggest recommendation is to STAY POSITIVE.  Have a goal and keep pushing yourself toward it.

BREATHE!  Don’t hold your breath on the thrusters, try to take a breath at the top of the movement.

Fast or slow, just keep moving on the burpees.  And again…breathe.

Go unbroken on the set of 21 if you can, but don’t go for broke.  This isn’t meant to be done at your FRAN pace, just keep it nice and steady.

As far as equipment –

if you have issues with ankle mobility and getting your depth in squats, then go for your oly lifters, otherwise I’d opt for nanos (or other minimal sneakers).  The reason I say is because after the round of 18s, my feet had a painful/tingly sensation from repeatedly landing on the balls of my feet with my OLY lifters during each bar-facing burpee.  Nothing horrible, but it was a bit of a distraction.

Knee sleeves – if you cannot be without them for workouts with squats in them, then go for them.  Otherwise, they aren’t needed and just cause extra restriction on your calves – which you will begin to notice mid-way through the wod.

Lastly, make sure you take the time to properly warm up/mobilize.  You’ll want to mobilize your ankles and hips of course, but don’t forget to mobilize that front rack position as well!

I think that’s about it!  Good luck today everyone and be proud of yourselves for wrapping up another OPEN season!

And enjoy those well-earned drinks this weekend 😉

 


CF WOD March 29

Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees


CF Blog March 30

Skill: Goat Work 15 minutesphoto-15

WOD: (from 12/22/12)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups


CF WOD March 30

Skill: Goat Work 15 minutes

WOD: (from 12/22/12)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups


3.31.14: Finally

Screen Shot 2014-03-30 at 5.58.44 PM

3.31.14: AG Track at 6pm

WOD
6 Rounds
200m Run (1:00 rest)
400m Run (1:00 rest)

We’re determined to finally complete this workout. We’re hoping to avoid rain and lacrosse and soccer. Enjoy the weather.

Picture: this weekend Bernard Lagat broke the American 5k Road Record by running a 13:18 in Carlsbad, CA.


CF Blog March 31

Strength: Back Squat 3RMphoto-16

WOD:
5 Rounds
200m Run
7 Hang Power Snatches (95/65)
12 Ring Dips

***

Momma’s Quote of the Week:  “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”—John Quincy Adams

***

 

The UCF Blood Drive is just 5 days away!!  Please consider donating!

So, why should you give blood?

Well, everyone has their own reasons for why they give blood, the biggest being that it helps to save the lives of others.  But did you know that donating blood has health benefits for you as well?

It’s true!  According to the Life Extension blog, donating blood can:

“1. Protect Your Heart by Reducing Oxidative Stress

Iron in your blood can oxidize resulting in damage to your cells and tissues. The increase in oxidative stress is most dangerous to your cardiovascular system.

According to a new study published by the American Medical Association, giving blood every six months led to fewer heart attacks and strokes in test participants ages 43 to 61.

Excessive iron is thought to contribute to heart disease, especially at its early stages. Donating blood on a regular basis reduces the iron stores in the body and this study supports the theory that reducing iron appears to preserve cardiovascular health.

A second study of 2,682 men in Finland, reported in the American Journal of Epidemiology, found that men who donated blood at least once a year had an 88 percent lower risk of heart attacks than non-donors.

This same group of researchers published a follow-up study and found that men who donated blood were less likely than non-donors to show any signs of cardiovascular disease.1

2. Protect Against Developing Cancer

Give blood to help lower your risk of cancer. According to the Miller-Keystone Blood Center, consistent blood donation is associated with lowered risks for cancers including liver, lung, colon, stomach and throat cancers.2

Risk levels dropped in correlation with how often participants donated blood. The association between lower cancer risk and donating blood might also stem from reducing oxidative stress. Free radical compounds can damage your DNA. Damaged genetic material is the hallmark of all cancers.

*Tips for a Successful Donation*

Be sure to drink plenty of water the day before and day of donation. Also stay nourished with iron rich foods such as chicken, clams, dates, dried apricots, dried beans or peas, dried peaches, dried prunes or prune juice, eggs, enriched and whole grain breads, ham, iron-fortified cereal, liver, lean beef or pork, molasses (blackstrap), oysters, raisins, sardines, scallops, shrimp, tuna, veal and wheat germ.

Answers to Commonly Asked Eligibility Questions

One of the things that keeps many people from donating blood is a misconception about their eligibility. In truth, there are very few things that may prevent an otherwise healthy person from donating. Here are some answers to commonly asked questions about donor eligibility:

Can I give blood if I’m afraid of needles?
Most people do feel a bit of nervousness about blood donation. Most also say after their donation that they’re sorry they waited so long. Blood donation is a momentary discomfort for the donor that can provide a lifetime of difference for the patient.

Can I give blood if I recently got a tattoo or piercing?
Piercings do not disqualify you from donating blood as long as they were done with single-use, disposable equipment. Tattoos also do not disqualify you from donating if they were done with a single-use needle at a licensed facility.

Can I give blood if I have high blood pressure or high cholesterol?
As long as your blood pressure is below 180 systolic (first number) and 100 diastolic (second number) at the time of your donation, you may give blood. Also, medications that you may be taking for high blood pressure do not disqualify you from donating. A high cholesterol level does not disqualify you from donating, even if medication is used to control it.

Can I give blood while I’m on medication?
In nearly all cases, medications will not disqualify you as a blood donor. As long as you are healthy and the condition is under control, it is very likely you will be able to donate.

Can I give blood if I’m diabetic?
Diabetics may donate blood as long as the other medical requirements are met.

Can I give blood if I’m anemic?
Your hemoglobin (iron) level will be checked prior to donating blood. As long as levels are normal (12.5 is an acceptable level) on the day of donation, you may give.

Can I give blood if I had cancer?
While some types of cancer may disqualify you from donating, there are many circumstances under which you may donate blood after an appropriate waiting period. Please contact CBCC for more information.

Can I give blood if I have seasonal allergies?
Allergies, even those that need to be controlled by medication, will not prevent you from donating blood.

Can I give blood if I had a flu shot?
In fact, you may donate blood the same day you receive the vaccination.

Can I give blood if I have epilepsy or seizures?
Epilepsy or seizures do not disqualify you from donating as long as you have had no seizures for one year.

 


CF WOD March 31

Strength: Back Squat 3RM

WOD:
5 Rounds
200m Run
7 Hang Power Snatches (95/65)
12 Ring Dips


BC 3/31

Monday@Met> WoD 1: 5 Rounds of Stair Run + 10 Rock Jumps + Stair Run + 20 Dips + Stair Run + 20 Push-ups + Stair Run + 10 Rock Squats. WoD 2: AMRAP 10 of 30 Extreme Jacks + 30 Kayaks + 30 Walking Lunges + 30 Bird Dogs.


And the Madness continues. NCAA brackets are going wild. We’ve got our own competition coming to a head. The Semi Finals started today and will finish up Friday. Finals next Monday at the Met!

Tomorrow, a recap on Carter’s weekend with MovNat and how functional and natural movement may apply to you. And the world at at large.

[hr]

Monday@Met> WoD 1: 5 Rounds of Stair Run + 10 Rock Jumps + Stair Run + 20 Dips + Stair Run + 20 Push-ups + Stair Run + 10 Rock Squats. WoD 2: AMRAP 10 of 30 Extreme Jacks + 30 Kayaks + 30 Walking Lunges + 30 Bird Dogs.


BC 4/1

Tuesday> WoD: For 15 minutes, on the minute, complete 40m Shuttle Run + 3 Burpees + 10 Sit Ups. Game: Crawling Hand Slaps. Finisher: Hill Sprints every 30 seconds for 5 minutes.


CF Blog April 1

Strength: Power Clean 3-3-3-3photo-17

WOD: “Jeff and Sean” (from 4/9/13)
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/45)
34 Ball Slams (30/20)
400m Run

***

Today’s WOD is in honor of two local heroes:1882918830

Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

Officer Clark had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

http://www.odmp.org/officer/18830-police-officer-jeff-shelton
http://www.odmp.org/officer/18829-police-officer-sean-clark

 


CF WOD April 1

Strength: Power Clean 3-3-3-3

WOD: “Jeff and Sean” (from 4/9/13)
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Presses (75/45)
34 Ball Slams (30/20)
400m Run