March 2 – The Met

20150216_062002


HardCORE Tabata with 1 min rest between movements: mountain climbers, kayaks, push-up-to-plank, flutter kicks, airplanes, vertical scissors, back arches


CF Blog March 2

*Reminder:  Starting today, the 10am class moves to 9:30am.

Strength: Front Squat 3 x max reps @90% of 7RM from 2/26/15photo-21

WOD: (from 3/9/14)
5 Rounds
10 Power Cleans (135/95)
10 Burpees


Momma’s Quote of the Week:  “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”–Michelangelo 

***

Great work on week number 1 of the Open, everyone!  For those of you who felt the pain of a max clean and jerk post 9 min AMRAP, you will appreciate this PSA from CrossFit HQ:

The first week of the 2015 Reebok CrossFit Games season comes in two scored parts.  

Workout 15.1 asks athletes to give their all during 9 minutes of toes-to-bars, deadlifts and snatches. Immediately after, athletes have 6 minutes to set their 1-rep-max clean and jerk in 15.1a.

While some team strategizing on 15.1 and 15.1a was anticipated, it was still expected all competitors would at least make a reasonable attempt at each part. After seeing several cases of team competitors blatantly ignoring the triplet in order to focus solely on lifting heavy,CrossFit Games organizers have decided to invalidate the efforts of more than 20 athletes whose performances clearly strayed from the intent of the two-part workout. 

“Ignoring an entire scored event is counter to the intent of the competition,” said CrossFit Games General Manager Justin Bergh. “The test is to see who performs well at both events done back to back, not one or the other.”

And also, this delightful meme from All Things Gym:11045025_734512323329172_6916061525235609655_n


March 3 – Freedom Park

20141104_062755


WoD: 6 Rounds – 15 burpees, 400m run


CF Blog March 3

Strength: Power Snatch 2-2-2-2-211009843_10106546207694121_4859268946471794683_n

WOD (from CFNE CompTrain):
AMRAP 12
50 Double-unders
20 KBS (2/1.5)
7 Jerks (185/135)


Our 10am class has switched to 9:30am!

***

Nutrition Challenge Participants!!

 The Bodpod will be available this week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:

Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat this week.

***

CrossFit Open

This year we’ll be running the OPEN WOD each Friday as the regular class WOD . 

 This will give everyone the opportunity to take a crack at the Open, even if they’re not registered.

For those who are officially registered – 

You guys will also be able to come in on Saturdays
during Open Gym, or come in with the Competitors at 11am on Saturdays to run the Open WOD in
the Pit if you’re looking for a little more of a competitive atmosphere. 

Good luck and have fun, everyone!

 


3.4.15: Mile At A Time

nbni-bmile

3.04.15: The Pit @ 6am

WOD: RUN
2x 400m
1 Mile
2x 400m

The goal for this workout is to run the mile as fast as you can. We’re going to get in a good warmup, and even hit some 400’s to get the speed going. The first two 400’s would be at your 5k race pace. From there, the real workout comes in the mile. This is an all out effort (within reason of course). We’ll end on the 2x 400m’s, again trying to hit the 5k race pace.

If it’s raining, we’ll adjust the workout and potentially go indoors. But it’s not going to be cold, so I’d love to get us outside.

Pic: Grant Fisher ran a 4:04 in the 1600m this past weekend to set the Michigan state record.


March 4 – The Pit

20150213_064527[hr] Endurance


CF Blog March 4

Strength: Strict Chin-ups 3 x max repsphoto-22

WOD: FGB Style
3 Rounds
1 min Wall Balls (20/14)
1 min Box Jumps 20”
1 min Ball Slams (30/20)
1 min Ring Rows
1 min Rest

POST WOD:
accumulate 2 min in front plank and 1 min in side plank (ea. side)

***

Great article from the Tabata Times:

Understanding Your CNS & Recovery Needs

by Kristy Parrish

Working with athletes online allows me access to a wide range of folks I may otherwise not ever have the privilege of working with, and many of them are CrossFitters. Often people contact me when they are not making the progress they want and they need help — usually they are frustrated with their training or their box. I truly enjoy working with these folks in particular.

The primary problem I see is that most folks I deal with just do not understand how to get stronger all that well.

Ironically, the very root of the discipline of weight training  is to make its participants stronger, yet that seems to be the hardest part for some of these athletes. How the heck can a discipline that is solely designed to make you stronger not be making you stronger? You must be doing something wrong. My athletes continue to make gains at every level all the time. Real gains, not 2 kilos a year.

I hear people talking about training for 6 months and adding 2 kilos to a barbell lift. Really? Two kilos in six months to a year? As a coach and as an athlete, that is suicide watch for me if that’s all I am gaining in a stretch that long. These clients tell me all about how hard they are working and how much effort they extend in areas like diet and time spent at the gym. They buy the best gear, sleep right[2], live a healthy lifestyle, and still are not seeing real gains. What the heck?

I don’t mean to burst anyone’s bubble here, but most of these folks are not at the top of the charts in any area of strength[3]. For example, if you’re a man and your back squat is 325lbs, you should be able to put 2 kilos a month on with half the effort they seem to be currently applying. Ladies who squat 115lbs, same story — too much effort with too little result. It is much easier to get stronger when you are in the first few years of a training career.

The primary problem I see is that most folks I deal with just do not understand how to get stronger all that well. This situation is something I see over and over in CrossFit.

Are You Recovering Enough?

While there are many factors that go into the strength equation, one of the keys to the whole process is an understanding of your own central nervous system (CNS) and recovery needs[4] as well as what your individual developmental training needs are.

The fact that CrossFit is so diverse in its aims serves to heighten further the need for a better understanding of the CNS and its role in your training. The more diverse your training, the greater the role of the CNS, since you have much more to adapt to.

For comparison’s sake, consider that my young male athletes in top physical shape, who are also bull-strong (I have 142-lb lifters deadlifting 570lbs) will have different needs and recovery ability than a middle-aged office worker. In the case of my West Point athletes, they must meet rigid conditioning standards as well as strict physical requirements, so don’t think we just lift heavy and don’t do all the other things CrossFit does, because we do. (The 142-lb athlete I referred to above also runs 2 miles in just under 13 minutes.)

And yet I find sometimes the office worker may be doing more work than my 23-year-old athletes. This is not because they have a greater CNS recovery ability; I assure you our athletes are running at peak performance. It is because they think more is better, and in many cases it is not.
Learning to set your training schedule (or recovery schedule) up properly will help you more than you can imagine.

Understand that unless you are properly recovered, training again only slows down the whole strength gain process. In fact, it slows down the entire process CrossFit is geared toward improving. I hear of people training big compound movements and then doing similar work the next day, working the same areas they just cooked the previous night. They come in a day or two later and do it again. This process goes on over and over. Then they wonder why they are getting hurt and not making gains.

You must learn to understand your recovery ability and how important it is to your overall development. You simply can’t train effectively if your body is not recovered. Learning to set your training schedule (or recovery schedule) up properly will help you more than you can imagine.

 Continue reading…


March 5 – The Pit

Strength: Weighted Step-ups 5×5
WoD 1: 5 Rounds – 20 calorie row, 10 pull-ups
3 min rest
WoD 2: 5 Rounds – 20 calorie bike, 10 DB presses


March 5 – The Pit

untitled (12)

Love has no labels

If you feel like quitting….

Could you go a month without complaining?

3D printing tumors

Acrobatic Gymnastics

Net neutrality

Waves are freezing!

Pictures that will hurt your fragile soul

A list of obscenely rich people

Physical book sales are back up

[hr] Strength: Weighted Step-ups 5×5
WoD 1: 5 Rounds – 20 calorie row, 10 pull-ups
3 min rest
WoD 2: 5 Rounds – 20 calorie bike, 10 DB presses


CF Blog March 5

Strength: OHS 2-2-2-2-21-IMG_2747

WOD:
5 Rounds:
300m Row
10 Bench Press (135/95)
10 K2E

***

Great read from Breaking Muscle:

MUSCULAR IMBALANCES AND THE LAZY MAN ON THE ASSEMBLY LINE

There are a lot of people out there dealing with some sort of pain. Chronic pain, acute pain, muscle aches, and nerve or joint pain. One of the things I have to explain to clients to time and again is that just because it hurts in one place, it doesn’t necessarily (or usually, even) mean that place is the source of the pain.

You must not and cannot look at pain in isolation, even though it can be easy to do so.

Body Connections and Pain

This concept is usually quite confusing for people. Their knee hurts, so why isn’t it a problem with their knee? Sometimes it can be hard to fathom that it is actually a shoulder issue or a hip issue. But the body is all connected and how one part works absolutely affects how others work.

To understand this a bit better, pull at the bottom of your shirt. You can see and watch how doing so doesn’t only affect where you pulled, as you can likely see the pull change the fabric all the way up to the top of the shirt. This is exactly what happens in our body.

The Injury Assembly Line

The hardest time clients have understanding this is when I explain that their injury is due to a muscle imbalance. The question I almost always get asked is, “If this is a muscle imbalance that has been going on for years, why am I all of a sudden getting pain? How can that be? Isn’t it more likely an acute injury?”

“Take a full-body approach when it comes to pain and injuries. Assess everything.”

The easiest way I can answer this is by using an assembly line at a factory as an analogy. Think of an assembly line and the workers on it. Think of two people working side by side. The first starts slacking off. Gradually, at first, and then eventually he even stops working all together. But the person next to him is a hard worker and he wants the line to continue uninterrupted. So as the first worker gets lazy, the second worker picks up the slack and ensures all the work is done. But eventually, doing the job of two men gets to be too much and not only does he have to complain to his superiors, he also has to slow down or stop, and productivity is finally negatively affected.

In this analogy you can see it wasn’t the slacker who complained first – it was the man who was overworked (no surprise there!). Our bodies are exactly the same. It is most often the overworked muscles and joints that “complain” first, making people think those areas are the issue. Of course, it is never that simple. More often than not, there is a slacker out there that is the real source of the problem. And until the slacker is found and dealt with, the pain elsewhere may continue to persist.

Continue reading…


March 6 – The Pit

2014-12-20 20.30.38[hr] Strength: Prowler Pushes 5×2

WoD 1: 10-1 wallballs & 1-10 KB swings

3 min rest

WoD 2: 10-1 slam balls & 1-10 slam ball sit-ups


CF Blog March 6

Strength: Power Clean 5 x 3 @85%IMG_0122

WOD: OPEN 15.2
Every 3 Minutes for as long as possible:

From 0-3 min:
10 OHS (95/65)
10 C2B Pull-ups

From 3-6 min:
12 OHS
12 C2B

From 6-9 min:
14 OHS
14 C2B

…etc.  following the same pattern

 

***

Having trouble with your squats?  It could have something to do with ankle mobility.  Check out this read from the Tabata Times:

Loosen Up! Say No to Tight Ankles

by MISSY ALBRECHT[1]|DPT, CSCS, FMS
Did you know? Tight ankles change the mechanics of your squat position, which can make you weaker and more injury-prone.

Back in December I wrote a post about the magic of the heel lift, discussing the benefits of having the extra heel lift (either with Olympic lifting shoes or by using plates). The truth is this: everyone doing CrossFit should probably have Olympic lifting shoes[3]. Especially during heavy lifts. It not only makes your form that much better, but it also increases ankle mobility and gives your heels a stable surface. I was going to wait to address this issue because I am still guilty of not owning a pair (I have been using 5-lb plates under my heels for as long as I’ve been CrossFitting); however, I have been shopping around and will be purchasing Oly shoes within the next month or so — definitely a worthy investment!

“Really? I Need Oly Shoes?”

Yes. Here’s an additonal excerpt on the importance of lifting shoes from Greg Everett[5] (found in Robb Wolff’s podcasts):

Weightlifting shoes exist for a reason. It’s not an accident. You have a raised heel ‘cause that increases the range of motion of the ankle. And the ankle has to flex — dorsiflex — a great deal to hit those bottom positions with an upright torso, which is just unavoidable unless your femur is only four inches long. So in one regard, it’s a safety issue: If you bottom out that ankle, you’re going to be in big trouble. It’s not going to feel good, it’s going to take a long time to recover from, and it’s going to be a huge limiting factor forever, essentially.

[Finally, weightlifting shoes are beneficial because] you also have an extremely rigid, stable platform to stand on. The response to that is usually like, “Oh, well I wear Chuck Taylors[6]” or “I wear old school Vans[7] — that’s a flat sole.” Yeah, it’s flat, but it’s still squishy. I promise you: No matter how hard you think it is, it’s a lot squishier than a weightlifting shoe.

Your Ankles Are Tight!

Sound familiar? Tight calves and old ankle injuries contribute to ankle tightness.

After performing the functional movement screen on a multitude of clients, I have recommended lifting shoes or plates for nearly all of them, because almost everyone has tight ankles. The calves are the muscles that work the hardest while we are walking to keep our bodies upright. Then add in physical activity, and you can only imagine how much harder they work. Because we don’t exactly give them the TLC that they need (massage, stretch, foam rolling, etc.), they get tight. Maybe if we spent the day using our full ankle mobility (i.e. squatting to eat) they wouldn’t be so tight. But most of the time, our calves are working hard in a very limited range of motion.

What else adds to tight ankles? Have you ever sprained your ankle(s)? Did you sprain it (or them) multiple times? And you didn’t do anything to treat it? Yes. Yes. Yes. It seems that most people have sprained/rolled their ankle at some point. So add in some inflammation, scar tissue and messed up ankle mechanics after injury and you will have an even tighter ankle. Sweet. And these tight ankles can cause some problems — that is, they can limit your performance by changing the mechanics of your squat (Tight ankles = bad squat), forcing you to use more quads and less glutes. This consequence of tight ankles only makes you weaker and more prone to injury. Nobody wants that.

The Fix: Ankle Mobility

H2O: Staying hydrated helps to keep your tissues happy and healthy……which means that they will mobilize more easily. If you are having trouble gaining mobility, make sure that you are staying hydrated!

Okay, so we agree that we all have tight ankles. And now you know that lifting shoes are the answer to fixing this. But there are also things you can be doing to improve your ankle mobility, because the lifting shoes/plates can only help so much. And the plates should be a temporary fix (not a 2-year fix, as they have been for me). Get that mobility going so that you can lift better and reduce the risk for injury, thus helping to avoid further ankle sprains or Achilles injuries.

Continue reading…


CF Blog March 7

WOD:1-IMG_2738
“Rosa”
5 Rounds:
10 HSPU
400m run

***

For those of you who are planning on tackling 15.2 again, here are some good tips from The RX Daily:

Tackling 15.2

It’s a repeat of 14.2, the famous first time overhead squats were introduced to the CrossFit Open. If this movement cause you unaware last time, hopefully you took the last 365 days to practice some overhead squats and feel more comfortable with the movement.

Tip #1: Break Up Your Chest to Bar Pullups in the First Round

Both Bridgers and Letendre broke up the CTB pullups in the first round. They did sets of 5. If you’re comfortable with 3-5, go with 3 and keep that consistent. If you maintain movement and limit the length of your rests you are likely to go much further than coming out fast out of the gate.

Tip #2: Snatch or Clean and Jerk

If you feel comfortable snatching, go ahead and continue to snatch the bar overhead. For those who are concerned about the RX weight, go ahead and clean and jerk the bar overhead to your shoulders and set your hands to a snatch grip. This will help your stability and save some energy snatching.

DO NOT SQUAT SNATCH unless you are extremely comfortable with them.

Tip #3: Resting on your OH Squats

You’re going to get tired, fast. Save energy by breaking up your OH squats early but stay consistent. Resting the bar on your shoulders will help you maintain pace, give you a break, and keep those rest times shorter.

Tip #4: Heart Rate

You need to keep your heart rate as low as possible. Like we mentioned above, limit the length of your rests and maximize your time moving. This doesn’t mean going unbroken. You can do CTB singles and maintain movement the entire time. Once you start breathing really hard, your core stability will go and maintaining your posture in the overhead squat will become very challenging.

If you’re getting to the bottom of the squat and the bar is falling forward, widen your stance a little to keep your back straight. Take a few seconds to catch your breath and calm your heart rate.

read more here…


CF Blog March 8

It’s Daylight Savings…Don’t forget to Spring Forward!!

 

WOD:11034300_10152604112196493_8457229543130032758_n
1000m Row
*then*
3 rnds
15 Ring Dip
15 DB Hang Power Clean (45/30)
*then*
100 Double Unders


March 9 – The Met

20150202_063108[hr] Bootcamp Filthy 50 v2.0 –
rock jumps,
boomerangs,
walking lunges,
tuck jumps,
hip thrusters,
push-up-to-plank,
jumping squats,
yard sales,
burpees


CF Blog March 9

Strength:  EMOM 8  1-IMG_2736
3 Back Squat (60-70%)

WOD: WOD: “Cement Mixer”
7 Rounds, each for time
400m run
12 T2B
*new round starts every 3 min
*if you miss a round then take a round off then start back up on the next
3 min cycle

***

Momma’s Quote of the Week:  “Victory is the child of preparation and determination.”—Sean Hampton

***

The UCF Strength Cycle 2.0 will be wrapping up this month!

Our 1RM Test Dates will be

Power Clean 3/10/15
Back Squat 3/12/15
Deadlift 3/17/15
Power Snatch 3/27/15
Push Press 3/31/15

We’re very excited to see what your results will be. You guys are all doing a great job. Keep pushing and staying true to the rep and percent schemes.

We’re almost there!!!
***

Beyond the Whiteboard

WHAT IS IT?

CrossFit is an evidence-based fitness program.  Without collecting data on our performance in the gym, we lose a major component of tracking our progress over time.  If you don’t keep track of your “Fran” time, max back squat, rounds of “Cindy”, etc. you will not have a reference point to test your fitness next time these workouts come up in the gym.

Ideally the way you track your results should be easy, comprehensive, and provide you with the proper data to completely understand your CrossFit experience.  Enter Beyond the Whiteboard.

Beyond the Whiteboard (also known as “BTWB”) is a web site and app (iOS & Android) that allows you to track your results at Ultimate CrossFit.

As a UCF member you have free access to BTWB.  The gym’s programming is pre-loaded into the BTWB system, so once you log in, you will be able to easily track your results each day, and over time you’ll be able to easily look up your results for any lift or WOD.

BTWB also creates a fitness index, generates power graphs, and allows you to examine your results in many useful ways. You can also track bodyweight and general health habits if you choose to add that data into the mix.

HOW DO I JOIN?

There are two easy ways to join BTWB:

1. Send an email to mike@ultimatecrossfit.com and request an invite. From the invite email you’ll be able to sign up and you’ll be automatically added to the Ultimate CrossFit account.

2. Go to www.beyondthewhiteboard.com and sign up for an account.  Once logged in, you will need to add Ultimate CrossFit as your gym.  In the upper right, mouse over your avatar to pull down the menu, and select “edit profile”.  Your gym association will be in the upper right of the page. Change your gym association to Ultimate CrossFit.  Once the gym approves your request, you will be added to the UCF account and you’re all set.

RECORDING WODS

BTWB is not just limited to the workouts you do at Ultimate CrossFit. If you travel and do a WOD at another gym, or if you do a home WOD, you can easily enter the workout in BTWB by choosing “Log / Workout” and entering the data. This will allow you to track 100% of your fitness activity, not just what you do at the gym.

If you have any questions about signing up, or any of the BTWB functions, email mike@ultimatecrossfit.com.


Warm Spinach and Sweet Potato Salad

Warm Spinach and Sweet Potato Salad

(from the kitchen of Bianca Miller)

  • 3 cups peeled and diced sweet potatoes
  • 1 tbsp coconut oil
  • 1 apple diced
  • 8 strips of bacon, diced
  • 2 leeks, thinly sliced
  • 6 oz of fresh baby spinach
  • Handful of sliced almonds for garnish

Dressing

  • ¼ cup olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp spicy brown mustard (from Trader Joe’s)
  • Fresh ground black pepper to taste
  • 1 tbsp of dried basil
  • Pinch of cayenne pepper

Preheat your oven to 400.

Toss the diced sweet potatoes with the coconut oil and spread evenly on a baking sheet. Bake in  preheated oven for 20 minutes. While the sweet potatoes are baking, cook the diced bacon in a large skillet. Once the bacon is crispy, add the sliced leeks in with the bacon and saute for another 4-5 minutes. Put your spinach in a large salad bowl and add the bacon and leek mixture. Toss well, letting the warm bacon wilt the spinach. Add the apples and sweet potatoes to the salad and toss together. In a separate bowl whisk together the salad dressing ingredients. Pour over the salad, mix well and garnish with the sliced almonds.

Enjoy!


March 10 – Freedom Park

20150213_064536[hr] Slam Ball City
-25 dynamic push-ups
200m run
-25 over the shoulder
200m run
-25 sit-ups
200m run
-25 slam balls
200m run


CF Blog March 10

Strength: photo-23
1RM Power Clean

WOD:
For Time
8 Power Clean (135/95)
7 Front Squat (135/95)
6 Shoulder-to-Overhead (135/95)
21 Box Jumps (24/20)
6 Power Clean
5 Front Squat
4 Shoulder-to-Overhead
15 Box Jumps
4 Power Clean
3 Front Squat
2 Shoulder-to-Overhead
9 Box Jumps

***

From Ben Sutton:

The National Brain Tumor Society is hosting an event in Charlotte to raise awareness and funds to support brain tumor research.  The Charlotte Brain Tumor Race will take place in Uptown’s Marshall Park on the morning of March 21, and will include a 10k run, 5k run, and 5k walk.  There is no minimum fundraising requirement to participate beyond your registration fee.  This particular fundraiser hits close to home, as my longtime girlfriend is a 5 year brain cancer survivor and is currently receiving treatment at CMC’s Levine Cancer Institute.  I invite everyone to join us (team BABS) on the 21st to help support the cause.  Donations are also welcome if someone is unable to participate.  See the links below for more information.  If there are any questions or comments please talk to me at the gym or contact me at sutton.213@gmail.com or 980-422-3788.

Team BABS page (please join our team, everyone is welcome!)
http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=72234&pg=team&fr_id=2420

General page for the race
http://events.braintumor.org/charlotte-brain-tumor-race/


3.11.15: Triple Threat

2014RCFG_DAY2_EVENT3_Triple3_039 - julie

3.11.15: 6am in The Pit

WOD- Your choice of the Triple 1, 2, or 3.
Triple 1
Row 1,000 Meters
100 Double Unders
Run 1 Mile
– or
Triple 2
Row 2,000 Meters
200 Double Unders
Run 2 Miles
– or
Triple 3 (Original)
Row 3,000 Meters
300 Double Unders
Run 3 Miles

In honor of this time of year, we’re going back to last year’s Crossfit Games. But we’re giving you the option on what distance you want to attempt in the Triple 3. This is a great WOD that challenges you in several ways. Pacing is key. So is heart.


March 11 – The Pit

20150213_064039[hr] Endurance


CF Blog March 11

Strength: 3×5 Bench Press (90% of 5RM) 1-IMG_2781

WOD:
100 Double Unders
3 Rounds
9 Burpee Pull-Ups
12 GHD Sit-Ups
15 Alt DB Snatch (45/30)

***

For those competing in the Open – good read from Box Basics:

5 HACKS TO COMPETE AT YOUR BEST IN THE CROSSFIT OPEN

Most of us will not be making it to the 2015 CrossFit Games; but that doesn’t mean we can’t crush the Open this year, and have a blast while doing so. The good folks at WOD Talk Magazine list 5 very easy hacks you can use to perform at your absolute best in the Open this year.

1. Compete in the afternoon or evenings instead of the morning. The Open is great because you can do the workout at anytime you want to. At Regionals and the Games you don’t have that luxury. Strength and endurance capacity are both higher in the afternoon, while the likelihood of injuries is decreased. Exercising when body temperature is lowest, which is typically later in the day, results in improved performance and increased power. At this time of day, muscles are more flexible since your body is more warmed up than it is in the morning. Your reaction time is likely to be quicker, while heart rate and blood pressure are low. Protein synthesis peaks at this time of day, as well. Based on this, intense workouts should take place during the late afternoon or evening. Now this doesn’t mean that you can’t peak in a early morning session for the CrossFit Open if that is your preferred training time. Go for it, but it will take twice as much prep work than a late afternoon session. You know your body best.

2. Do not consume a pre-workout or eat something you don’t normally eat in training.This isn’t a time to try something new. Taking a pre-workout before a competition is a huge mistake. A pre-elevated heart-rate prior to competition (due to consumption of a pre- workout stimulant) will increase the propensity of raising your heart-rate even greater during high intensity competition. We know athletes who have gathered resting heart rate data for years and in a day or two can identify a 1 or 2 bpm elevation that precedes an illness or a bonked training session. On the other hand, if you are an avid coffee drinker a cup of coffee prior to competition can help reduce the time of fatigue. The present study indicates that a caffeine consumption 40 minutes before exercise can enhance exercise performance by increasing the total time to fatigue during incremental testing. Now if you don’t drink coffee on the regular now isn’t the time to do so. The same goes for food. Experimenting with new food or going to restaurants the day before competition will likely negatively affect your performance. The safest thing you can do is cook your food the days leading to competition. This will reduce the risk of getting an upset stomach or constipation.

3. Watch the best of the best compete and take notes before attempting the workout yourself. There isn’t a top 10 CF Games athlete who doesn’t strategize these workouts without suggestions and tips from other athletes and coaches. Mimic the best athletes and you’ll be gold. Even Michael Jordan studied film. Watching the Open event live is an exciting experience as a competitor. You get to watch the best of the best compete side-by-side without knowing the workout until minutes before competing. Many times the strategy the athletes used isn’t the most recommended simply because they don’t get as much time to strategize the workouts as many others do after watching it first hand. Many things to consider during the Open workouts is what your capacity is at those skills, the muscle groups that will be taxed the most, and a score you feel you can achieve will all predict how you attack a workout. With that said there will be many videos that will come up following the Open workout announcements by CrossFit gurus such as Kelly Starrett and Barbell Shrugged that will offer suggestions and strategizes for the workout.

Continue reading….

***

From Ben Sutton:

The National Brain Tumor Society is hosting an event in Charlotte to raise awareness and funds to support brain tumor research.  The Charlotte Brain Tumor Race will take place in Uptown’s Marshall Park on the morning of March 21, and will include a 10k run, 5k run, and 5k walk.  There is no minimum fundraising requirement to participate beyond your registration fee.  This particular fundraiser hits close to home, as my longtime girlfriend is a 5 year brain cancer survivor and is currently receiving treatment at CMC’s Levine Cancer Institute.  I invite everyone to join us (team BABS) on the 21st to help support the cause.  Donations are also welcome if someone is unable to participate.  See the links below for more information.  If there are any questions or comments please talk to me at the gym or contact me at sutton.213@gmail.com or 980-422-3788.

Team BABS page (please join our team, everyone is welcome!)
http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=72234&pg=team&fr_id=2420

General page for the race
http://events.braintumor.org/charlotte-brain-tumor-race/

 


March 12 – Freedom Park

untitled (5)

How to drive across the U.S. hitting major landmarks

The good life

Chuck Norris kicks everything

UFC’s exploding star

Wheel of impressions

Stop spocking your fivers

Getting emotional waste out of our systems

Nacho Friend

Think before posting to social media

Apple watch for $17,000

[hr] 1000m run
25 push-ups
50 squats
75 sit ups
1000m run
Cashout: 30 Hollow Rocks & 30 Back Arches


March 12 – Freedom Park

1000m run,
25 push-ups,
50 squats,
75 sit ups,
1000m run –
Cashout: 30 Hollow Rocks & 30 Back Arches


CF Blog March 12

Strength: photo-24
1RM Back Squat

WOD:
EMOM 12
odd: 10 KBS (1.5/1) + 5 Deadlifts (225/155)
even:  15 Squat Jumps + 5/3 HSPU
*5 reps for guys, 3 reps for girls

 

***

From Mike:

Not all socks are created equal….

And that is why we have partnered with Wes Palmer
 and Feetures Brand to become a retailer of these
high quality performance socks.

What does this mean?

It means we are selling socks at Ultimate CrossFit!

Are they really that good?

Yes, imo – the best sock period for working
out and running. I have three pair and will literally do a load of laundry
just so I can have a clean pair to wear. 

We have currently have the light cushion high performance sock in stock in
men’s grey and women’s purple. More styles and looks coming soon if we have interest!

Cost: $12


March 13 – Freedom Park

2014-10-29 12.13.53[hr] AMRAP 25
-25 wall squats, up stairs
-25 dips, loop around to bars
-25 bar rows, back to wall


CF Blog March 13

Strength:1-IMG_2778-001

Strength: EMOM 10
1 Snatch (90%)

Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

***

We will be placing a protein order in the next couple of weeks.  In addition to our standard Stronger Faster Healthier order for the gym, Mike will be doing a small, custom order from Progenex.  This will be done on an order ahead basis, so if there is anything you would like to order as far as Progenex protein, please email Mike.  


CF Blog March 14

WOD:1-IMG_2758_2
800m Run
50 Pull-ups
50 Push-ups
50 Front Squats 75/55
50 Hang Power Cleans 75/55
50 Push Press 75/55
50 Abmat Sit-ups
50 Double-unders
300m Shuttle Run (50m x 6)

***

We will be placing a protein order in the next couple of weeks.  In addition to our standard Stronger Faster Healthier order for the gym, Mike will be doing a small, custom order from Progenex.  This will be done on an order ahead basis, so if there is anything you would like to order as far as Progenex protein, please email Mike.

***

From Mike:

Not all socks are created equal….

And that is why we have partnered with Wes Palmer
 and Feetures Brand to become a retailer of these
high quality performance socks.

What does this mean?

It means we are selling socks at Ultimate CrossFit!

Are they really that good?

Yes, imo – the best sock period for working
out and running. I have three pair and will literally do a load of laundry
just so I can have a clean pair to wear. 

We have currently have the light cushion high performance sock in stock in
men’s grey and women’s purple. More styles and looks coming soon if we have interest!

Cost: $12

 


CF Blog March 15

Skill: Pistol Practice 1-IMG_2759
5×10 Alt Pistol

WOD: 30-20-10
Ball Slam (30/20)
KBS (1.5/1)
OVH Walking Lunge (45/25)
Row (calories)


March 16 – The Met

2015-01-26 09.33.46[hr] Watch the line
FGB Style – 3 Rounds of 1 minute each on parking lot lines
1. left leg hop over line
2. push-up walk the line to plank
3. right leg hop over the line
4. burpee over the line
5. boomerangs over the line
6. rest

Cashout: 100 partner ab throw-downs (alternate every 25)


CF Blog March 16

Strength: Back Squats (20 min)photo-25
75% x 3
75% + 10lbs x 3
75% + 20lbs x 3

WOD: “Freddy’s Revenge” (10-15 min)
5 Rounds
5 Shoulder to Overhead (185/125)*
10 Burpees

*from the rack

***

Momma’s Quote of the Week:  “Belief in oneself is one of the most important bricks in building any successful venture.”—Lydia M. Child

***

Very interesting article underscoring the importance of exercise from the New York Times:

One Twin Exercises, the Other Doesn’t

By GRETCHEN REYNOLDS

Identical twins in Finland who shared the same sports and other physical activities as youngsters but different exercise habits as adults soon developed quite different bodies and brains, according to a fascinating new study that highlights the extent to which exercise shapes our health, even in people who have identical genes and nurturing.

Determining the precise, long-term effects of exercise is surprisingly difficult. Most large-scale exercise studies rely on questionnaires or interviews and medical records to establish the role of exercise. But these epidemiological studies, while important and persuasive, cannot prove that exercise causes health changes, only that people who exercise tend to be healthier than those who do not.

To prove that exercise directly causes a change in people’s bodies, scientists must mount randomized controlled trials, during which one group of people works out while a control group does not. But these experiments are complicated and costly and, even in the best circumstances, cannot control for volunteers’ genetics and backgrounds.

And genetics and upbringing matter when it comes to exercise. Genes affect our innate endurance capacity, how well we respond to different types of exercise, and whether we enjoy working out at all. Childhood environment also influences all of this, muddying the results of even well-conducted exercise experiments.

All of this makes identical twins so valuable. By definition, these pairs have the same DNA. If they were raised in the same household, they also had similar upbringing. So they can provide a way to study the effects of changes in lifestyle among people with the same genes and pasts.

Some past studies had found that older identical twins whose workout habits had diverged over the years tended to age differently, with greater risks of poor health and early death among the sedentary twin.

But no studies had looked at young twins and the impacts of different exercise routines on their health. So for the new study, which was published this month in Medicine & Science in Sports & Exercise, researchers at the University of Jyvaskyla and other institutions in Finland turned to that country’s extensive FinnTwin16 database, which contained twins’ answers to questionnaires about their health and medical conditions, beginning when the pairs were 16 and repeated every few years afterward.

The researchers were looking for young adult identical twins in their early- to mid-20s whose exercise habits had substantially diverged after they had left their childhood homes. These twins were not easy to find. Most of the pairs had maintained remarkably similar exercise routines, despite living apart.

But eventually the researchers homed in on 10 pairs of male identical twins, one of whom regularly exercised, while the other did not, usually because of work or family pressures, the researchers determined.

The dissimilarities in their exercise routines had mostly begun within the past three years, according to their questionnaires.

The scientists invited these twins into the lab and measured each young man’s endurance capacity, body composition and insulin sensitivity, to determine their fitness and metabolic health. The scientists also scanned each twin’s brain.

Then they compared the twins’ results.

It turned out that these genetically identical twins looked surprisingly different beneath the skin and skull. The sedentary twins had lower endurance capacities, higher body fat percentages, and signs of insulin resistance, signaling the onset of metabolic problems. (Interestingly, the twins tended to have very similar diets, whatever their workout routines, so food choices were unlikely to have contributed to health differences.)

The twins’ brains also were unalike. The active twins had significantly more grey matter than the sedentary twins, especially in areas of the brain involved in motor control and coordination.

Keep reading…


March 17 – Freedom Park

2014-10-29 11.53.29[hr] WoD 1: 1-20 extreme jacks alternating with 20-1 sit-ups. Hill sprint between each round.

WoD 2: 20-1 wall jumps alternating with 1-20 dips. Stair run between exercises.


CF Blog March 17

Happy St. Patrick’s Day!!

Strength: Deadlift 1RM

image courtesy of Stampedecrossfit.comimage courtesy of Stampedecrossfit.com

WOD:
3 Rounds
400m Run
15 K2E
50 Double Unders
2 Rope Climbs

***

Today we get to put our strength cycle to work and test out our 1 Rep Max Deadlift!!  Please do so responsibly – i.e. listen to your trainers ;), warm up properly, don’t wear yourself out on warm-up sets, and make appropriate jumps in your working sets.

Can’t wait to see those PRs!!  Get some!

***

Just a couple more weeks in this year’s CrossFit Open.  Movements that we have not seen yet, but have in years before:

Box Jumps (box-jump overs, burpee box-jump)
Row
Power cleans/Squat clean
Thrusters
Burpees (BAR-Facing, burpee box-jump)
Shoulder to Overhead

…any predictions?  A Power clean/Box Jump Over couplet?  We will find out Thursday night!


3.18.15: Spring Steps

UCF_Endurance

3.18.15- The Pit @ 6am

3-4 Rounds
400m, 1:00 rest, 200m, 2:00 rest
400m, 1:00 rest, 100m, 2:00 rest

Spring is almost officially here, so we’re going to enjoy getting outside for some running. Mixing it up with distance, rest, and effort levels. 400’s at your 5k pace, 200’s are at your mile pace, and 100’s are going to wake your ass up. Both the 200 and 100 speed will help your body adjust to a faster pace, which will help you to maintain speed on the 400’s.


March 18 – The Pit

2014-12-02 19.31.24[hr] Endurance


CF Blog March 18

Speed/Agility: Pro Short Shuttle (5-10-5)photo-26
*you get 5 attempts to find your fastest time
*rest as needed btwn efforts

WOD:
5 Rounds
6 Box Jumps (30/24)
8 Supine Ring Rows
10 Dynamic Push-ups
12 Ball Slams (AHAP)
Rest 60 secs

***

Important Changes to the Spring Endurance Schedule!!!  
Please take note:

*On Tuesday nights, we’ll be combining the Run Club and Endurance.

Class will meet at 5:30pm outside of the Gym (Do NOT go to the AG track). The class will be running focused and will continue the same style of runs we had from the track and similar to the Run Club- short sprints, mid-distance, mix of distances and speeds, longer and slower runs….you name it. As with the track, class will be weather dependent.

*We will hold morning Endurance on Thursdays at 6am in the Pit.

This will continue to be a mix of Endurance movements: runs, rowing, AirDyne, long chippers, etc.

*If you have any questions please reach out to Barrett (barrettpack@gmail.com)


March 19 – Freedom Park

Partner Workout – 8 mins each set. While one partner runs 200m, other partner does:
Set 1: plank
Set 2: hold bottom of squat
Set 3: push-up-to-plank
Set 4: walking lunges


March 19 – Freedom Park

untitled (3)

How to exit an awkward conversation

Earth is beautiful

Air Force One

The psychology of color in branding and marketing

2,722 feet drop captured on video

If you do this in email, I hate you

Scientists convert cancer cells into harmless immune cells

Andrew Jackson better watch his back

This must be a jokeand in other Kraft news….

[hr]Partner Workout – 8 mins each set. While one partner runs 200m, other partner does:
Set 1: plank
Set 2: hold bottom of squat
Set 3: push-up-to-plank
Set 4: walking lunges


CF Blog March 19

Strength/WOD-Prep: IMG_2987
OHS 5-4-3-2-1
*start light – want to warm up for WOD, not push to failure

WOD:
4 Rounds
500m Row
10 OHS (155/105)

***

Important Changes to the Spring Endurance Schedule!!!  
Please take note:

*On Tuesday nights, we’ll be combining the Run Club and Endurance.

Class will meet at 5:30pm outside of the Gym (Do NOT go to the AG track). The class will be running focused and will continue the same style of runs we had from the track and similar to the Run Club- short sprints, mid-distance, mix of distances and speeds, longer and slower runs….you name it. As with the track, class will be weather dependent.

*We will hold morning Endurance on Thursdays at 6am in the Pit.

This will continue to be a mix of Endurance movements: runs, rowing, AirDyne, long chippers, etc.

*If you have any questions please reach out to Barrett (barrettpack@gmail.com)

***

modPALEO News!

from the folks at modPALEO:

We have been busy bees in the modPALEO kitchen. We have some great new staffers working on new products and if you haven’t noticed, we’ve been releasing these trial runs daily. Have you checked out our new modGRAINS line? “Wait, grains aren’t PALEO!” No, they are not considered Paleo and we do suggest that if eaten, they should be eaten in moderation. BUT (and there is always a BIG BUT), we hear so often that many of our athletes add rice and other gluten-free grains into their diet. So, why not offer the best gluten free grains we can find for you!? I know, right? It seemed like a no-brainer to us as well! That said, we’ll be sourcing heirloom varieties of gluten-free grains from Anson Mills. Check them out and give us your feedback. Don’t forget to read a little bit more about Anson Mills . You’ll see why we’re so excited to be working with them!

And,
SUBSCRIPTIONS ARE BACK!
Kind of as exciting as the Backstreet Boys, right? We have several plans to chose from. Have them delivered straight to your door each week OR pick up at one of our local delivery locations. We promise to bring you more happiness than even the Backstreet Boys


March 20 – The Pit

20150210_062325[hr]Strength: 3×5 KB presses (each arm)

WoD 1: AMRAP 10
5 burpee jump n touch
5 KB SDHP
5 mountain climbers

WoD 2: AMRAP 10
5 KB swings
5 plank reaches
5 pull-ups


CF Blog March 20

photo-28Kelsey looking super strong in her OHS yesterday!

Strength: Clean OTM for 10 mins

WOD: OPEN WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

***

We noticed the gym looking a little empty yesterday – no nooners to keep Liz company :(.  While yesterday may have been a rest day for some, others may have simply shied away given the Overhead Squat emphasis.  

We get it!  OHS are HARD!  Unfortunately the caveat with OHS (and other skilled/technical movements), you can’t become more proficient in them unless you actually do them.

Check out the very apropos excerpt from a post from CrossFit Critical Mass:

FRUSTRATION IN CROSSFIT

There are two definitions for the word frustration. The first is “[a] feeling of anger or annoyance caused by being unable to do something.” This kind of frustration is a natural response to the body’s inability to perform. Even after doing CrossFit for quite a while, there will still be movements that your body cannot perform, or cannot perform as well as you would like. These are your weaknesses and we call them “goats.” Every time these movements pop up in a workout, you should be in the gym, ready to soldier on and break through your barriers.  Don’t cherry pick your CrossFit workouts! Instead, be a GOAT KILLER!! Now is not the time to make other plans, quiver and hide, or ultimately cheat yourself. A good athlete knows their weaknesses, a great athlete conquers them.

Read the entire article here….

***

New for sale at the gym – Official Ultimate CrossFit Wrist-wraps!!!  $30 a pair.  Get ’em while they’re hot!!

photo-27


CF Blog March 21

WOD: “Bowen”photo-29
3 Rounds
800m Run
7 Deadlifts (275/195)*
10 Burpee Pull-ups
14 Single Arm KB Thrusters – 7 each arm (1.5/1)
20 Box Jumps (24/20)

*no more than 60% of 1RM – should be able to do these close to unbroken

HERO-Bowen_th.jpg

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

***

 

 

 

Mark your calendars!

CryoSport will be at Ultimate CrossFit on Saturday 3/28 from 8-11! We will have our mobile Whole Body Cryotherapy Cryosauna, Compex Electrostimulators, and Normatec Compression available.

Cryotherapy sessions are $40, and use of Compex and Normatec is available FREE!

How It Works
It’s actually very simple! Once the athlete is down to minimum clothing (compression shorts, sports bra, underwear, etc), and wearing the provided dry socks, gloves and protective shoes, we help you enter the Cryo Sauna. The exposure time in the Cryo Sauna is a quick THREE MINUTES, where we progressively lower the ambient temperature in the chamber to a range between -170 and  -230 F.

This short exposure to subzero temperatures causes the body to go into a ‘Fight or Flight’ mode. The body retracts blood from the extremities to protect the core and vital organs. While there, the blood is enriched with fresh oxygenated red blood cells and nutrients. Once the athlete steps out of the Cryo Sauna, that replenished blood is rushed out to the extremities, muscles, joints, and problem areas to reduce inflammation and expedite recovery. The process also releases endorphins, energizes the body, and ignites the metabolism.

When should I use it?
This is the most common question we get when introducing a new athlete to WBC. All athletes train differently, and recover differently. It can be used before a training session to energize and give the athlete that extra push during the work out, or used 30-60min after the workout to reset, refresh, and spark the recovery process. OR BOTH! 

How cold is it? When do I warm up?
No doubt, negative 170 to 230 degrees is VERY COLD. However, unlike a wet ice bath, the athlete is only floating in a DRY cloud of cold Nitrogen gas. While the last minute can be very challenging, because the process is completely dry, the athlete warms up immediately after stepping out of the chamber. An ice bath can leave you frigid and shivering for a significant amount of time afterwards.

Read more about it and sign up here…


CF Blog March 22

Skill: Muscle-ups, Bar Muscle-ups, Kipping (15 min)1477706_10152081884580568_180765668_n

WOD:  “Talladega Nights”
AMRAP 3
7 Burpees
7 Medball Squat Jumps (20/14)

Rest 3 min

AMRAP 3
Calorie Row

Rest 3 min

AMRAP 3
7 Burpees
7 Medball Squat Jumps (20/14)

Rest 3 min

AMRAP 3
Calorie Row


March 23 – The Met

2015-01-26 09.33.06[hr] 8 stair runs
AMRAP 15
-15 bar rows
-15 squats
-15 jump-n-touches
-15 bird dogs


CF Blog March 23

Strength: photo-30
Front Squat 3×5 @80%

WOD:
AMRAP 10:
15 Wall balls (20/14)
30 Double Under

Post WOD Trainer Led Group Stretch

***

Momma’s Quote of the Week:  “One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.”—Albert Schweitzer

***

Mark Your Calendars!!

Handstand Clinic

We are excited to offer a Handstand Clinic to our members on Thursday, April 2 at 6:30pm in the Pit. This clinic will review both beginning and more advanced handstand-based skills, and is appropriate for all skill levels. You will receive hands-on instruction, demos, drills, and ample practice time to improve your skills.  This skill clinic will involve some handstand-related conditioning, but will focus primarily on technique and form.  Here are some skills the clinic will help with:

– Getting comfortable upside down (for beginners)
– Getting off the wall, learning to do free standing handstands
– Perfecting handstand walks
– Handstand push-up tips
– Press to handstand introduction
– General advice on body position, form, and awareness
 
In order to provide the best instruction possible, we will be limiting this class to the first 15 members who sign up on the list in the gym. (sign up sheet will be on the corkboard at the front of the gym starting next week) If there is greater interest, future times can be scheduled.  Additionally, if there is another skill clinic you’d like to see, let us know. 
 
In addition to coaching Crossfit, Katie Wachtler is a USA Gymnastics Professional Member and Coach.  She currently works with recreational and competitive gymnasts at Carolina Flipz in Pineville.  

 

 This clinic is free of charge!
***

Mobility Clinic

 W/ Joe Tedesco

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.

He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

There will be a sign up sheet for the mobility clinic on the corkboard at the front of the gym starting next week.

This clinic will focus on mobility drills for the shoulders, hips, ankles, and wrists.

This clinic is free for our members!


3.24.15: Til the River Runs Dry

slide1

3.24.15- Outside @ UCF Gym (do NOT go to the track!)

WOD:
3-4x 1000m
200m slow jog for recovery

Several people are running the Cooper River Bridge Run this weekend. This is a great workout to use in preparation for any 5k/10k race (or just as a workout if you’re not running). We’ll keep the load light but have some speed built in to keep those legs nicely oiled.

The 800m section of each 1000m should be at 10k race pace (or a tad slower) and the 200m to finish should be at 5k pace. This gives a slight burst of speed but will keep you fresh heading into the weekend.

And yes, that was a Garth Brooks reference in the headline.


March 24 – Freedom Park

20150203_063131[hr] 1,000m run x 4 with decreasing rest between rounds


CF Blog March 24

Strength: photo-31
Deadlift 5×3 @85%

WOD:
“Christine”
3 Rounds
500m Row
12 Deadlifts bodyweight
21 Box Jumps (20in)

***

Mark Your Calendars!!

CryoSport will be at Ultimate CrossFit on Saturday 3/28 from 8-11!

We will have our mobile Whole Body Cryotherapy Cryosauna, Compex Electrostimulators, and Normatec Compression available.

Cryotherapy sessions are $40, and use of Compex and Normatec is available FREE!

How It Works
It’s actually very simple! Once the athlete is down to minimum clothing (compression shorts, sports bra, underwear, etc), and wearing the provided dry socks, gloves and protective shoes, we help you enter the Cryo Sauna. The exposure time in the Cryo Sauna is a quick THREE MINUTES, where we progressively lower the ambient temperature in the chamber to a range between -170 and  -230 F.

This short exposure to subzero temperatures causes the body to go into a ‘Fight or Flight’ mode. The body retracts blood from the extremities to protect the core and vital organs. While there, the blood is enriched with fresh oxygenated red blood cells and nutrients. Once the athlete steps out of the Cryo Sauna, that replenished blood is rushed out to the extremities, muscles, joints, and problem areas to reduce inflammation and expedite recovery. The process also releases endorphins, energizes the body, and ignites the metabolism.

When should I use it?
This is the most common question we get when introducing a new athlete to WBC. All athletes train differently, and recover differently. It can be used before a training session to energize and give the athlete that extra push during the work out, or used 30-60min after the workout to reset, refresh, and spark the recovery process. OR BOTH! 

How cold is it? When do I warm up?
No doubt, negative 170 to 230 degrees is VERY COLD. However, unlike a wet ice bath, the athlete is only floating in a DRY cloud of cold Nitrogen gas. While the last minute can be very challenging, because the process is completely dry, the athlete warms up immediately after stepping out of the chamber. An ice bath can leave you frigid and shivering for a significant amount of time afterwards.

Read more about it and sign up here…

***

Handstand Clinic

 Thursday, April 2 @ 6:30pm in the Pit

We are excited to offer a Handstand Clinic to our members!  This clinic will review both beginning and more advanced handstand-based skills, and is appropriate for all skill levels. You will receive hands-on instruction, demos, drills, and ample practice time to improve your skills.  This skill clinic will involve some handstand-related conditioning, but will focus primarily on technique and form.  Here are some skills the clinic will help with:

– Getting comfortable upside down (for beginners)
– Getting off the wall, learning to do free standing handstands
– Perfecting handstand walks
– Handstand push-up tips
– Press to handstand introduction
– General advice on body position, form, and awareness
 
In order to provide the best instruction possible, we will be limiting this class to the first 15 members who sign up on the list in the gym. (sign up sheet will be on the corkboard at the front of the gym starting next week) If there is greater interest, future times can be scheduled.  Additionally, if there is another skill clinic you’d like to see, let us know. 
 
In addition to coaching Crossfit, Katie Wachtler is a USA Gymnastics Professional Member and Coach.  She currently works with recreational and competitive gymnasts at Carolina Flipz in Pineville.  
 This clinic is free of charge!
***

Mobility Clinic

 W/ Joe Tedesco

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.

He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

There will be a sign up sheet for the mobility clinic on the corkboard at the front of the gym starting next week.

This clinic will focus on mobility drills for the shoulders, hips, ankles, and wrists.

This clinic is free for our members!


March 25 – The Pit

2015-01-06 20.39.07[hr] 5 Rounds
-10 push-ups
-50m bear crawl down
-10 yard sales
-50m crab walk back

5 Rounds
-10 dips
-20 hip thrusters
-30 extreme jacks

 


CF Blog March 25

Skill: 15 min Goat Work

Tim is always amazing at cheering on those who finish after him!Tim is always amazing at cheering on those who finish after him!

WOD:
For Time (*partition the reps as needed)
10 Ring Dips
20 HSPU
30 Goblet squat (w/KB)
40 Pull-up
50 KB Swing (1.5/1)
60 Abmat sit-up
70 ball slam
*at some point in the workout, complete 2 prowler push down/back

***

Mark Your Calendars!!

CryoSport will be at Ultimate CrossFit on Saturday 3/28 from 8-11!

We will have our mobile Whole Body Cryotherapy Cryosauna, Compex Electrostimulators, and Normatec Compression available.

Cryotherapy sessions are $40, and use of Compex and Normatec is available FREE!

How It Works
It’s actually very simple! Once the athlete is down to minimum clothing (compression shorts, sports bra, underwear, etc), and wearing the provided dry socks, gloves and protective shoes, we help you enter the Cryo Sauna. The exposure time in the Cryo Sauna is a quick THREE MINUTES, where we progressively lower the ambient temperature in the chamber to a range between -170 and  -230 F.

This short exposure to subzero temperatures causes the body to go into a ‘Fight or Flight’ mode. The body retracts blood from the extremities to protect the core and vital organs. While there, the blood is enriched with fresh oxygenated red blood cells and nutrients. Once the athlete steps out of the Cryo Sauna, that replenished blood is rushed out to the extremities, muscles, joints, and problem areas to reduce inflammation and expedite recovery. The process also releases endorphins, energizes the body, and ignites the metabolism.

When should I use it?
This is the most common question we get when introducing a new athlete to WBC. All athletes train differently, and recover differently. It can be used before a training session to energize and give the athlete that extra push during the work out, or used 30-60min after the workout to reset, refresh, and spark the recovery process. OR BOTH! 

How cold is it? When do I warm up?
No doubt, negative 170 to 230 degrees is VERY COLD. However, unlike a wet ice bath, the athlete is only floating in a DRY cloud of cold Nitrogen gas. While the last minute can be very challenging, because the process is completely dry, the athlete warms up immediately after stepping out of the chamber. An ice bath can leave you frigid and shivering for a significant amount of time afterwards.

Read more about it and sign up here…

***

Handstand Clinic

 Thursday, April 2 @ 6:30pm in the Pit

We are excited to offer a Handstand Clinic to our members!  This clinic will review both beginning and more advanced handstand-based skills, and is appropriate for all skill levels. You will receive hands-on instruction, demos, drills, and ample practice time to improve your skills.  This skill clinic will involve some handstand-related conditioning, but will focus primarily on technique and form.  Here are some skills the clinic will help with:

– Getting comfortable upside down (for beginners)
– Getting off the wall, learning to do free standing handstands
– Perfecting handstand walks
– Handstand push-up tips
– Press to handstand introduction
– General advice on body position, form, and awareness
 
In order to provide the best instruction possible, we will be limiting this class to the first 15 members who sign up on the list in the gym. (sign up sheet will be on the corkboard at the front of the gym starting next week) If there is greater interest, future times can be scheduled.  Additionally, if there is another skill clinic you’d like to see, let us know. 
 
In addition to coaching Crossfit, Katie Wachtler is a USA Gymnastics Professional Member and Coach.  She currently works with recreational and competitive gymnasts at Carolina Flipz in Pineville.  
 This clinic is free of charge!
***

Mobility Clinic

 W/ Joe Tedesco

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.

He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

There will be a sign up sheet for the mobility clinic on the corkboard at the front of the gym starting next week.

This clinic will focus on mobility drills for the shoulders, hips, ankles, and wrists.

This clinic is free for our members!


3.26.15: CHiP-per Time

chips

3.26.15: The Pit @ 6am

WOD
800m Run
40 Mountain Climbers
30 Squats
400m Run
20 Split Squat Jumps
10 Plyo Pushups
400m Run
10 Broad Jumps
20 Knees to Elbows
400m Run
30 Hand Release Pushups
40 Walking Lunges
800m Run

 

 


March 26 – The Pit

Endurance


March 26 – The Pit

untitled (7)

Must see TV

Biggest regrets

Make a daily commitment

A real life teddy bear

Serve a Year

Gestures

ISIS takes Tatooine

April Fools

Ridiculous charges

Raising kids in the 70s and 80s

[hr] Endurance


CF Blog March 26

Strength:20150321_084354
5 x PC&J Complex – 1 Power clean + 1 Hang Power Clean + 1 Jerk

WOD:
“Mind Eraser”
AMRAP 20
7 Hang Power Cleans (135/95)
7 Burpees
200m Run

***

Nutrition results are in!!!  Tune in tomorrow to find out who our winners are!!!!


March 27 – The Pit

20150129_063007[hr]Skill: Pull ups
WoD 1: 4 Rounds
-250m row
-10 burpee box jumps
—-3 minute rest—-
WoD 2: 4 Rounds
-35 double unders or 100 singles
-10 OHWLs


CF Blog March 27

Strength: Weighted Pull-ups 3-3-3-3photo-33

OPEN WOD 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

***

Announcing our Nutrition Challenge Winners!!!!

Our first place team, taking home the prize package of:
  • $300
  • Hydrate Medical certificate
  • wrist wraps
  • socks

Chris Epps, Gus O, Brian W and Doug B

These guys lost a total of 15lbs & 14% bf.  They took 4 mins off the WOD time and added 95lbs to their back squats!
***
Our 2nd place team, taking home the prize package of:
  • $100
  • wrist wraps
  • socks

Kerry A, Angela Coffman, Clare S, Kim S

These ladies lost 15lbs & 11% bf.  They also took 9 mins off their WOD time and added 60lbs to their back squats!
***
Our 3rd Place team, taking home the prize package of:
  • $50
  • Wrist wraps
Nancy, Beverly, Lisa
These ladies lost 13 lbs and 8% body fat.  They also took 14 mins off their WOD time and added 46lbs to their back squats!
***
And a special shout out to our best individual performer – Beverly Eller!
Bev lost 5.5% bf, added 35 lbs to her back squat and improved her WOD time by 3.5 minutes!!
Great job everyone!!

CF Blog March 28

WOD:Hero_EddieLoredo
“Partner Loredo”
6 Rounds for time – break up however you want, runs are together
24 Air Squat
24 Push up
24 Walking Lunge
400m run
*
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

***

CryoSport will be here from 8-11!

We will have our mobile Whole Body Cryotherapy Cryosauna, Compex Electrostimulators, and Normatec Compression available.

Cryotherapy sessions are $40, and use of Compex and Normatec is available FREE!

How It Works
It’s actually very simple! Once the athlete is down to minimum clothing (compression shorts, sports bra, underwear, etc), and wearing the provided dry socks, gloves and protective shoes, we help you enter the Cryo Sauna. The exposure time in the Cryo Sauna is a quick THREE MINUTES, where we progressively lower the ambient temperature in the chamber to a range between -170 and  -230 F.

This short exposure to subzero temperatures causes the body to go into a ‘Fight or Flight’ mode. The body retracts blood from the extremities to protect the core and vital organs. While there, the blood is enriched with fresh oxygenated red blood cells and nutrients. Once the athlete steps out of the Cryo Sauna, that replenished blood is rushed out to the extremities, muscles, joints, and problem areas to reduce inflammation and expedite recovery. The process also releases endorphins, energizes the body, and ignites the metabolism.

When should I use it?
This is the most common question we get when introducing a new athlete to WBC. All athletes train differently, and recover differently. It can be used before a training session to energize and give the athlete that extra push during the work out, or used 30-60min after the workout to reset, refresh, and spark the recovery process. OR BOTH! 

How cold is it? When do I warm up?
No doubt, negative 170 to 230 degrees is VERY COLD. However, unlike a wet ice bath, the athlete is only floating in a DRY cloud of cold Nitrogen gas. While the last minute can be very challenging, because the process is completely dry, the athlete warms up immediately after stepping out of the chamber. An ice bath can leave you frigid and shivering for a significant amount of time afterwards.

Read more about it and sign up here…


CF Blog March 29

WOD:11048648_10102675219420658_365514334869975466_n
AMRAP 8:
10 Hang Power Snatches (95/65)
25 Double Unders

Rest 3 min

AMRAP 8:

10 Ring Rows
10 KB Swings (2/1.5)

Cash out: Prowler Pushes x5


March 30 – The Met

2014-10-27 07.13.35[hr] WoD 1: OTM for 15 minutes – odd: stair run and then AMRAP jump ropes; even: rest /

WoD 2: 10-1-10 yard sales and double unders


CF Blog March 30

Strength: Back Squat 3-3-3-329f6147464f1eebccf3669739f82bd52

WOD: “Twins”
Teams of 2
AMRAP 5
50 Calorie Row
Time Remaining: Max Burpees
AMRAP 4
40 Calorie Row
Time Remaining: Max KB Swings (1.5/1)
AMRAP 3
30 Calorie Row
Time Remaining: Max Air Squats

*One person working at a time
*Score it total reps (Burpees, KB Swings, Air Squats)

***

Momma’s Quote of the Week:  “What you do speaks so loudly that I cannot hear what you say.”—Ralph Waldo Emerson

***

Mobility Clinic

 W/ Joe Tedesco

Saturday, April 18th 10:30am-12pm in the Pit

Joe is a Doctor of Physical Therapy from Duke University, Board Certified Orthopedic Clinical Specialist, Certified Athletic Trainer, and Certified Strength and Conditionng Specialist. Joe focuses on movement dysfunction optimizing biomechanics via diverse manual therapy techniques used appropriately with therapeutic exercise to correct kinetic chain flaws. His career passions include evidence based functional rehabilitation and spinal stability as it relates to correcting movement dysfunction for sports performance, job demands, and weight management.

He currently serves as a sports medicine advisor for Union and Mecklenburg County high schools, Jami Masters School of Dance, JCC of Greater Charlotte, Charlotte Latin Softball, TrySports, B and B Batting Center, Morrison YMCA Crossfit, S3 Endurance, Ultimate Crossfit and Crossfit Eternal.

There will be a sign up sheet for the mobility clinic on the corkboard at the front of the gym starting next week.

This clinic will focus on mobility drills for the shoulders, hips, ankles, and wrists.

This clinic is free for our members!


3.31.15: Double 6

DOM-CRIS-DBL6-2

3.31.15: UCF Parking Lot @ 5:30pm

WOD
6x Hill Sprints
6x 200m Run


March 31 – Freedom Park

2015-03-03 08.05.31[hr] WoD: 3 Rounds
-800m run
-50 walking lunges
-40 bird dogs
-30 dips
-20 burpees


CF Blog March 31

Strength:photo-34
Push Press 1RM

WOD:
“Jeff and Sean” (from 4/1/14)
400m Run
35 Pull-ups
35 Abmat Sit-ups
35 Med Ball Cleans (20/14)
34 Box Jumps (24/20)
34 Push Press (75/55)
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


April 1 – Freedom Park

2015-03-03 08.07.04[hr] Slam Ball Tabatas: 1 minute rest between sets
-dynamic push-ups
-squats with ball
-slam balls
-over-the-shoulder throws
-sit-ups with ball


CF Blog April 1

Strength: image
Chin-ups 3 x max reps

WOD:
AMRAP 15
5 Power Snatch (115/75)
200m Run
10 C2B Pull-ups
5 Strict Ring Dips

***

Interesting read in the Charlotte Observer:

Staying fit improves life – and death

Studies find an active life has payoffs at the end, too

BY JAMES FELL

CHICAGO TRIBUNE

The physically active don’t just live better. They die better, too. They stay healthy longer than the less fit and are less likely to spend years in decline.

 People are living much longer than they did a century ago, but in many cases this comes despite terrible lifestyles; it’s medical advancements that increase longevity for those disinclined to help themselves.

Conversely, the physically active don’t just live longer, they live better. And, as it turns out, they die better, too.

When you finally go downhill, you go fast. The period of sickness is shorter. (There’s even a phrase for it: compressed morbidity.)

This is good news. Think about it: Say you live to be 90, almost all the while in awesome shape. Wouldn’t you rather be spry right up to 89?

When it comes to the less fit, they’re dying younger after an unpleasant and lengthy period of disability.

“People get into middle age, and their health begins to ratchet down, often due to specific diseases that frequently occur due to poor lifestyle: hypertension, diabetes, obesity and coronary artery disease,” said Dr. Mike Joyner, an expert in exercise physiology at the Mayo Clinic in Rochester, Minn. Being sedentary is a common cause for a lot of these diseases.

“Then what happens is that… they get progressively more disabled,” Joyner said. “By the time they’re in their 60s and 70s, they’ve become frail and have this long period of reduced functionality prior to death.” He explained that the biggest predictors of five-year life expectancy were things like grip strength, self-selected walking speed and how fast you get out of a chair.

“How early you start and how many years you keep exercising is probably more important than amount,” said Dr. Jim Fries, professor emeritus at Stanford University. “More exercise is better, but there are diminishing returns. And starting young is better than starting at 50, but starting at 50 is better than nothing.”

He explained that a solid effort in middle age could change your physiology to make it akin to a lifetime exerciser.