March 2 – Freedom Park

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WoD 1: 10 Rounds
4 lateral hurdle jumps + 20 yard sprint

WoD 2: 10 Rounds
4 ball slams + 4 cone drill


CF Blog March 2

Strength –

FullSizeRender

Press 6@ 70%, 3×2@80%, 2×2@85%, 2×1@90%

Team WOD:
Helen
Then
Annie
Then
Grace**

*runs are done together
*reps are split as needed with one person working at a time
**goblet squats as sub for buddies during Grace for those with no experience with clean and jerks.


Today is “Bring a Buddy Day”.  If you have a friend that’s been wanting to try CrossFit, bring them in today to any of our regularly scheduled classes!


Team Standings after Open Week 1

1st place: Team Bill aka “Nuff Said” (10pts – for winning week 1)
2nd place: Team Mie (9pts)
3rd place: Team Chad (8pts)
4th place: Team Taylor (7pts)
5th place: Team Ben aka “Brawney Ben’s Belles and Balls” (6pts)
6th place: Team Nick (5pts)
7th place: Team Mike aka “The Misfit Toys” (4pts)
8th place: Team Boone (3pts)
9th place: Team Katie (2pts)
10th place: Team LB (1pt)

***

OPEN News and Notes –

Week 2 of the OPEN: This weekend (March 5th and 6th) we are helping out
our friends Glenn Pendlay and Travis Cooper (our OLY Coach) by hosting a
USAW (USA Weightlifting) Cert in the Pit. Their location fell through last
minute so we are going to help them out. Classes will be held as normal on
the main side of the gym for the OPEN WODs. We just will not be allowed
access in the Pit on Saturday or Sunday. We apologize for any
inconvenience this may cause.

Week 3 of the OPEN: Saturday, March 12th – Post WOD social w/beer provided
by Ultimate CrossFit

Week 5 of the OPEN: Saturday, March 26th – Post WOD social w/beer and food
provided by Ultimate CrossFit


March 3 – The Pit

IMG_4018

AMRAP 20 (pick 2 movements that you need to work on)
Movement 1 + 400m Run/500m Row + Movement 2 + 400m Run/500m Row

Cashout: 1 mile on bike


March 3 – The Pit

IMG_4018

Keyboard shortcuts

The history of Lake Norman

40%

Get off the couch

The most billionaires

Fifty-four days

Weekly miles

Morgan Freeman

Swim calls

[hr] AMRAP 20 (pick 2 movements that you need to work on)
Movement 1 +  400m Run/500m Row +  Movement 2 + 400m Run/500m Row

 Cashout: 1 mile on bike


CF Blog March 3

Strength:

IMG_4747

Front Squat – 6@75%, 4@80%, 4@85%, 2@90%

WOD:
3 Rounds
1 min Burpees
1 min K2E
1 min Lateral Plyo Skier Hops
1 min Calorie Row
1 min rest

***

Tennis Anyone?

UCF member Tom Edsall runs Midwood Tennis Academy here in town, and wants to invite you all to check out Cardio Tennis, a high-intensity alternative to your regular fitness routine.

They are kicking off the spring Cardio Tennis clinics on Tuesday, March 15th. Classes will run Tuesday nights from 6:00 to 7:00 about a mile from the box at Tom Sykes Recreation Center. You do not need to have any tennis playing experience to participate. The classes mix up tennis strokes, cardio work and body weight exercises.

You can get more information on the website (there is also a cardio tennis video on there) at www.midwoodtennis.com, or you can just email Tom at tom@midwoodtennis.com to let him know you want to play. Make sure you RSVP to let them know you’re coming as class size is limited.

All UCF members get the first class for free. If you have any questions about cardio tennis or any other offerings, including kids summer camps, after school clinics or adult lessons, just shoot Tom an email.


March 4 – Freedom Park

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[hr] Games WoD, Bootcamp Style: AMRAP 20
OWHL across parking lot + 8 bar rows + OHWL back across parking lot + 8 burpees


CF Blog March 4

Strength:

IMG_4749

Clean and Jerk
3@70%
3@75%
2@80%
2×1@85%

WOD
5 rounds
6 Power Clean – 175/125
9 HSPU
12 Supine Ring Rows

***

OPEN News and Notes –

Week 2 of the OPEN: This weekend (March 5th and 6th) we are helping out
our friends Glenn Pendlay and Travis Cooper (our OLY Coach) by hosting a
USAW (USA Weightlifting) Cert in the Pit. Their location fell through last
minute so we are going to help them out. Classes will be held as normal on
the main side of the gym for the OPEN WODs. We just will not be allowed
access in the Pit on Saturday or Sunday. We apologize for any
inconvenience this may cause.

Week 3 of the OPEN: Saturday, March 12th – Post WOD social w/beer provided
by Ultimate CrossFit

Week 5 of the OPEN: Saturday, March 26th – Post WOD social w/beer and food
provided by Ultimate CrossFit


CF Blog March 5

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Open WOD 16.2:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.


CF Blog March 6

Warmup:

FullSizeRender-2

20 min to work on any skill

WOD
Amrap 20
200m Run
10 Lateral Squat Jumps*
15 Pushups
50m Waiters walk (1.5/1)
10 T2B


March 7 – The Met

IMG_4345
[hr] Games Open WoD 16.2 – Bootcamp Style: 5 Rounds, every 4 minutes complete – 15 yard sales + 50 jump rope singles + 15 goblet squats


CF Blog March 7

Back Squat

FullSizeRender-5

5 @80%
3 @85%
2 @90%
2×1 @95%

WOD:
2 Rounds
800m Run
25 Box Jumps (24/20)
25 KB Swings (1.5/1)
25 Abmat Sit-ups

Post WOD: Foam Roll

***

Momma’s Quote of the Week: “The ultimate victory in competition is derived from the inner satisfaction of knowing that you have done your best and that you have gotten the most out of what you had to give”—Howard Cosell

***

Saturday, March 12

Open WOD 16.3 + Beer Social to follow the workout

Even if you’re not doing the WOD come hang out and have some fun!  The weather looks like it will be nice and warm – perfect day to cheer folks on for the Open in the morning and then drink some beer! 🙂

We’ll probably start serving beer around 12pm on Saturday.


March 8 – Freedom Park

IMG_4341
[hr] 5 Rounds…
Stair Run
10 wall jumps
Stair Run
20 push-ups
Stair Run
20 sit-ups
Stair Run
10 wall squats


CF Blog March 8

Skill:

Image

Muscle-up practice, kipping practice for pull-ups

WOD: (HQ 2/18/16)
21-15-9
Deadlifts (225/155)*
Overhead Walking Lunges (45/25)**
Bar facing Burpees

*no more than 70% of your 1RM DL
**use a plate

Post WOD Core:
2 rounds
10-15 T2B
10 Paloff Press (ea. side)
10 hollow rocks
25 banded good mornings

***

Good read from the Tabata Times:

Injuries and Becoming a Better Athlete

by tarynhaggerstone

It’s not the injury that defines us, it’s how we deal with it.
If you play a sport, exercise, or live an active life, chances are you will sustain an injury[1] at some point. To be clear, I’m not “wishing an injury” on anyone, but the reality is that injuries are an inherent risk associated with an active lifestyle. However, we can’t let that hold us back from pursuing the activities we love. Because even though injuries are debilitating and can set us back (sometimes significantly), they can also be a “blessing in disguise” and make us better athletes in the long run.

1. Injuries make us pay attention to/respect our bodies

[I]nstead of muscling our way through with strength and stubbornness, we begin to appreciate the process and learn how to be efficient and technical.
When we’re young(er) and naive, it’s easy to overlook basic mechanics and pay too little attention to our own safety/well-being because we think we’re invincible. Until we get an injury, that is, and sometimes it takes sustaining a few of them before we smarten up — because unfortunately, we often don’t respect our bodies/muscles enough to take care of them properly until an injury temporarily sidelines us. Suddenly certain things we’ve always taken for granted become a challenge, and we become acutely aware of our body’s inability to do what we ask of it. And it is this awareness that can make us better athletes in the long run. Because instead of muscling our way through with strength and stubbornness, we begin to appreciate the process and learn how to be efficient and technical.

2. Injuries are an opportunity to focus on our weaknesses

Everyone has weaknesses. And more often than not we are aware of them, but we don’t work on them enough (or at all) because we feel that there “isn’t enough time.” I’ve found this to be especially true in CrossFit, because there are so many different pieces to it, and it can be hard to find the time to focus on things we’re bad at.

When we get injured, however, certain movements/workouts often become off limits until we’ve made a full recovery; suddenly we have the perfect opportunity to work on those things we never make time for. Just because we’re injured doesn’t mean that we can’t train/get stronger; it just means we need to be smart about it and make sure we don’t push through movements we shouldn’t .

For example, maybe we are relatively weak in our upper body (especially gymnastics movements) and that weakness is holding us back. However, working on skills like:

pull-ups
toes-to-bar, and
ring dips
isn’t nearly as exciting or fun as the Olympic Lifts or hitting WODs (especially if they have to be strict). As a result, many of us only hit these movements when they come up as part of a workout; when they do, we’re just trying to get through them as fast as possible, rather than trying to improve the skill itself. But then we get injured — sprain an ankle, tear your ACL, or hurt our shoulder — and even though it sucks, because we are (temporarily) sidelined, we now have the time to work on our weaknesses.

3. Injuries are an opportunity to correct movement patterns

First time squatting 105kg (231), this was less than a year into Weightlifting and I hit 109 about a week later.
First time squatting 105kg (231), this was back in 2012 when I was was less than a year into Weightlifting. I hit 109kg (240) not long after, but then injured my back and it took until 2016 before I could hit these numbers (and then some) pain free.
[I]n the end I’m almost glad I hurt my back, because if I hadn’t I don’t think I would have taken the time to fix my mechanics.

When I first started squatting, I didn’t have any concept of what a good squat should look like; instead of using my hamstrings and glutes, I squatted almost entirely with my quads. I was still able to move a decent amount of weight — I think I hit a 240# back squat within my first year — but my back almost always hurt when I squatted/did anything under load. Despite the back pain, however, I didn’t want to stop/try to find the problem, because I was still able to push through and was getting stronger. Furthermore, I don’t think I really realized that it wasn’t normal to have constant back pain, because that’s what it had felt like almost since I started.

But eventually it became too much for my back, and after doing a pretty heavy/high volume squat cycle, my back blew up and I couldn’t squat any load without severe back pain. I spent almost a month squatting just the barbell and working with a couple specialists to reprogram how I squat so that I was actually using the right muscles. It was by no means a fast process — I hurt my back early in 2014, and it wasn’t until 2016 that I was able to hit and pass my old PRs — and it was definitely really frustrating. However, in the end I’m almost glad I hurt my back, because if I hadn’t I don’t think I would have taken the time to fix my mechanics. And it’s not just my squats that got better; it’s my wallballs, thrusters, kettlebell swings, box jumps, Olympic lifts, “odd objects” movements… pretty much every movement that uses hips, glutes and hamstrings has improved because of it.

Continue reading…


March 9 – Freedom Park

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[hr]  WoD 1: In 12 minutes complete 400m slam ball run,  then AMRAP: 5 burpees + 10 ball slams + 15 sit ups

WoD 2: In 12 minutes complete 400m slam ball run then AMRAP: 5 dips + 10 slam ball squat jumps + 15 boomerangs


CF Blog March 9

Bench Press

FullSizeRender-11

4×2 @90%

WOD: “Perro”
Teams of 2
AMRAP 20
3 Calorie Bike, 3 Hand Release Push-ups, 3 DB Snatches (45/30)
6 Calorie Bike, 6 Hand Release Push-ups, 6 DB Snatches (45/30)
9 Calorie Bike, 9 Hand Release Push-ups, 9 DB Snatches (45/30)

*Partner 1 completes the round of 3 reps of each movement, then Partner 2 does the same. The Team alternates in this fashion for 20 minutes, adding 3 reps to each movement per round.

***

UCF Open Standings after WEEK 2:

1st place: Team Bill aka “Nuff Said” (20pts)
2nd place: Team Mie aka “All Mie Children” (18pts)
3rd place: Team Chad (16pts)
4th place: Team Ben aka “Brawney Ben’s Belles and Balls” (13pts)
5th place: Team Taylor aka “Saved by the Kettlebell” (11pts)
5th place: Team Nick aka “To Scale or Not to Scale” (11pts)
7th place: Team Mike aka “The Misfit Toys” (9pts)
8th place: Team Boone (7pts)
8th place: Team Katie (7pts)
10th place: Team LB aka “We Started From the Woddom, Now We’re Here” (4pts)

***

Saturday, March 12

Open WOD 16.3 + Beer Social to follow the workout

Even if you’re not doing the WOD come hang out and have some fun! The weather looks like it will be nice and warm – perfect day to cheer folks on for the Open in the morning and then drink some beer! smile emoticon
We’ll probably start serving beer around 12pm on Saturday.


March 10 – The Pit

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Clean slate

Index card

Breaking tradition

Emo

Passports

Avocado

Shot

Deez Nuts

Sickness

Brandi Chastain[hr]

Forties
-wall balls
-Russian twists
-DB deadlifts
-calories on rower
-pull-ups
-jumping lunges
-DB presses
-double unders
-burpees


March 10 – The Pit

IMG_4013
[hr] Forties
-wall balls
-Russian twists
-DB deadlifts
-calories on rower
-pull-ups
-jumping lunges
-DB presses
-double unders
-burpees


CF Blog March 10

Front Squat

FullSizeRender-12

5 @80%
3 @85%
2 @90%
2×1 @95%

WOD: (HQ 2/16/16)
90 Double Unders
9 Muscle-ups
9 DB Squat Clean Thrusters (45/30)
80 Double Unders
8 Muscle-ups
8 DB Squat Clean Thrusters (45/30)
70 Double Unders
7 Muscle-ups
7 DB Squat Clean Thrusters (45/30)

***

Saturday, March 12

Open WOD 16.3 + Beer Social to follow the workout

Even if you’re not doing the WOD come hang out and have some fun! The weather looks like it will be nice and warm – perfect day to cheer folks on for the Open in the morning and then drink some beer! smile emoticon

We’ll probably start serving beer around 12pm on Saturday.

***

Open WOD 16.3 will be announced tonight!  Any predictions?  What do we want to see/not want to see to mix up our current gym leader board?

UCF Open Standings after WEEK 2:

1st place: Team Bill aka “Nuff Said” (20pts)
2nd place: Team Mie aka “All Mie Children” (18pts)
3rd place: Team Chad (16pts)
4th place: Team Ben aka “Brawney Ben’s Belles and Balls” (13pts)
5th place: Team Taylor aka “Saved by the Kettlebell” (11pts)
5th place: Team Nick aka “To Scale or Not to Scale” (11pts)
7th place: Team Mike aka “The Misfit Toys” (9pts)
8th place: Team Boone (7pts)
8th place: Team Katie (7pts)
10th place: Team LB aka “We Started From the Woddom, Now We’re Here” (4pts)


Friday – Freedom Park

IMG_4297
[hr] 800m run
50 super planks
400m run
25 around the world squats
400m run
50 push-ups
800m run


CF Blog March 11

Snatch

FullSizeRender-13

3 @70%
3 @75%
2 @80%
2×1 @85%

WOD:
750m Row
2 Rope Climbs
15 GHD Sit-ups
50 Sledgehammer Strikes
25 Over the Box Jumps (24/20)
50 KB swings
15 GHD Sit-ups
2 Rope Climbs
750m Row

***

Mark your calendars for this year’s Fight Club WOD!

From Joe T:

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

Each of us has our own cancer story, and so I wanted to include our tight knit Crossfit community to fight this damn thing!

I created Fight Club a couple years ago to do our part and have helped raise nearly $10,000 at just S3 alone. This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date:
All gyms: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

More info to come when website is launched!


CF Blog March 12

AMRAP 7:

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10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

***

TODAY!

Open WOD 16.3 + Beer Social to follow the workout

Even if you’re not doing the WOD come hang out and have some fun! The weather looks like it will be nice and warm – perfect day to cheer folks on for the Open in the morning and then drink some beer! smile emoticon

We’ll probably start serving beer around 12pm.

***

UCF Open Standings after WEEK 2:

1st place: Team Bill aka “Nuff Said” (20pts)
2nd place: Team Mie aka “All Mie Children” (18pts)
3rd place: Team Chad (16pts)
4th place: Team Ben aka “Brawney Ben’s Belles and Balls” (13pts)
5th place: Team Taylor aka “Saved by the Kettlebell” (11pts)
5th place: Team Nick aka “To Scale or Not to Scale” (11pts)
7th place: Team Mike aka “The Misfit Toys” (9pts)
8th place: Team Boone (7pts)
8th place: Team Katie (7pts)
10th place: Team LB aka “We Started From the Woddom, Now We’re Here” (4pts)


CF Blog March 13

Don’t forget to “Spring Forward”! 😉

Strength/Skill:

FullSizeRender-14

Bulgarian Split Squat 6-6-6-6
(ea. leg)

WOD:
Tabata
Calorie Row
Abmat Sit-ups
Air Squats
Push-ups


March 14 – The Met

IMG_4572
[hr] AMRAP 7: 10 push-ups + 10 squats
—-3 minute rest—-
AMRAP 7: 20 mountain climbers + 20 sit-ups
—-3 minute rest—-
AMRAP 7: 30 lunges + 30 extreme jacks


CF Blog March 14

Strength:

FullSizeRender-15

Back Squat
5 @70%
5 @80%
2 @85%
2-3@90%

WOD: (from 3/4/14)*
750m Row
-then-
6 Rounds
5 Power Cleans (175/125)
5 HSPU
5 GHD Sit-ups
-then-
75 Double Unders

*20 minute cap

***

Momma’s Quote of the Week: “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”—Colin Powell

***

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Stronger Faster Healthier (SFH) will be here at the Tuesday evening and Wednesday morning classes to give an overview/answer any questions about their line of clean supplementation products.  They will also be providing product samples for our members to try.  

If you’d like to know more about SFH come on out on Tuesday evening or Wednesday morning to see why we support and promote this brand here at Ultimate!

***

March 17th – 5:30pm Class Only!

We are doing a little Throwback Thursday here at the gym for St. Patty’s Day.  

For those feeling a wee bit Irish, come join us at the 5:30pm class for a Burpee Power Hour and the Beer Mile!

(we will still have the regular 5:30 class as an option as well!)


March 15 – Freedom Park

IMG_4295
[hr] Skill: Double Unders

150 jump rope singles
15 dynamic push-ups
125 jump rope singles
12 dynamic push-ups
100 jump rope singles
10 dynamic push-ups
75 jump rope singles
7  dynamic push-ups
50 jump rope singles
5 dynamic push-ups
25 jump rope singles
2 dynamic push-ups


CF Blog March 15

Speed:

FullSizeRender-16

Pro Long Shuttle (60yd)
4-6 attempts

*from a starting line, a player runs 5 yards straight ahead and then back
to the starting line, then 10 yards and back, then 15 yards and back.
He/She must bend down and touch the line at each 5, 10, 15 yard interval.
They end up with a total of 6 touches and 60 yards.

Strength:
Deadlift
Working sets:
5×1 @80%
5×1 @85%

Cash Out:
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:
Unbroken Double Unders

***

11024705_10153057961785560_7875800199587917139_n

Stronger Faster Healthier (SFH) will be here at the Tuesday evening and Wednesday morning classes to give an overview/answer any questions about their line of clean supplementation products. They will also be providing product samples for our members to try.

If you’d like to know more about SFH come on out on Tuesday evening or Wednesday morning to see why we support and promote this brand here at Ultimate!

***

March 17th – 5:30pm Class Only!

We are doing a little Throwback Thursday here at the gym for St. Patty’s Day.

For those feeling a wee bit Irish, come join us at the 5:30pm class for a Burpee Power Hour and the Beer Mile!

(we will still have the regular 5:30 class as an option as well!)


March 16 – Freedom Park

IMG_4324
[hr] Hill Sprints x6

Tabata
-ring rows
-yard sales
-dips
-jumping squats


CF Blog March 16

Strength:

FullSizeRender-17

Press
6 @65%
5 @75%
2×2 @85%
2 @90%

Partner WOD: (teams of 2)
800m Run (together)
100 Pull-ups
125 Push Presses (95/65)
150 Back Squats (95/65)
800m Run (together)

*split reps up however you want with one person working at a time

***

Tomorrow, March 17th – 5:30pm Class only!
Come take part in some St. Patrick’s Day Shenanigans!

We are doing a little Throwback Thursday here at the gym for St. Patty’s Day.

For those feeling a wee bit Irish, come join us at the 5:30pm class for a Burpee Power Hour and the Beer Mile!

(we will still have the regular 5:30 class as an option as well!)

***

UCF Open Standings after WEEK 3:

1st place: Team Bill aka “Nuff Said” (28pts)
2nd place: Team Ben aka “Brawney Ben’s Belles and Balls” (23pts)
3rd place: Team Mie aka “All Mie Children” (22pts)
4th place: Team Taylor aka “Saved by the Kettlebell” (20pts)
5th place: Team Chad (19pts)
6th place: Team Nick aka “To Scale or Not to Scale” (18pts)
7th place: Team Katie (13pts)
8th place: Team Boone (12pts)
9th place: Team Mike aka “The Misfit Toys” (11pts)
10th place: Team LB aka “We Started From the Woddom, Now We’re Here” (5pts)


March 17 – The Pit

IMG_4348
[hr] Partner WoD
800m Run (together)
100 Pull-ups
100 sit-ups with wall ball
100 DB Push Presses
100 DB Back Squats
800m Run (together)


March 17 – The Pit

untitled (8)

Body image

Not making the grade

Places to go

Respect

Organize and declutter

Dog + Bunny = CUTENESS Overload

Every.Day.

Puberty

Anti-social CEO

[hr] Partner WoD
800m Run (together)
100 Pull-ups
100 sit-ups with wall ball
100 DB Push Presses
100 DB Back Squats
800m Run (together)


CF Blog March 17 – St. Patrick’s Day

Strength:

#tbt to the original St. Patty's beer mile :)
#tbt to the original St. Patty’s beer mile 🙂

Front Squat
5 @70%
5 @80%
2 @85%
2-3 @90%

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

***

Happy St. Patrick’s Day!!

We are offering some festive WOD options for the 5:30pm Class only!  In lieu of the regular workout of the day, feel free to choose from:

WOD option 1: “Burpee Power Hour”*
OTM for 60 minutes
1 Burpee
1 Pull-up
1 Shot/Sip of Beer

or

WOD option 2: “Beer Mile”*
4 Rounds
1 Beer
400m Run

*Again these are for the 530pm class only!

Beer will be provided by the gym, byo shot glass for the power hour. Drink responsibly and have a plan to get home safely.

Do not drink and drive!!!


March 18 – Freedom Park

IMG_4012
[hr] 5 Rounds, 1 minute each
– burpees
– six inches
– bowler lunges
– bicycles
– rest

Cashout: 1000m run


CF Blog March 18

Strength:

FullSizeRender-18

Clean & Jerk
3 @70%
3 @75%
2 @80%
3×1 @85%

WOD: (from 3/6/14)
“7 Minutes Left, Down by 6”
2 Rounds, 1 Minute Per Station of:
Dumbbell Push Press (50/30)
Rest 1 minute
Weighted Pull-ups (50/25)
Rest 1 minute
Row (calories)
Rest 1 minute
Burpee
Rest 1 minute

***

After meeting our local Stronger Faster Healthier rep earlier this week, if you’re wondering about additional ways to work SFH protein into your diet, here’s a fun little guide to cooking with protein powder by our friends at SFH:

TIPS FOR USING PROTEIN POWDER IN YOUR COOKING

A report published in Applied Physiology, Nutrition, and Metabolism emphasized that consuming protein throughout the day is the best strategy for reaping the benefits of muscle health and weight loss. Whey protein powder may be an excellent source of this essential nutrient, but some people grow tired of the routine of drinking shakes. If you want to try something a little different with your supplement, consider incorporating it into your next meal. Here are some tips to get you started:

Don’t sweat the heat
Many people worry about the nutritional consequences of denaturing protein by exposing it to heat. It’s true that cooking does result in changing the chemical composition of protein or any other nutrient. However, as a study that appeared in the Journal of Food Science suggested, applying heat is unlikely to affect the amino acid structure or nutritional benefits of protein.

“Heat is unlikely to affect the nutritional benefits of protein.”
Avoid rubbery breakfast
Using whey protein in the incorrect proportions can lead to dry food with an unpleasant texture, as Bodybuilding.com warned. When making pancakes or muffins, make sure the batter consists of no more than a quarter whey. By being careful about what goes into your batter, you can ensure a protein-packed breakfast that is also moist and delicious.

Rather than using a supplement as a flour substitute, give the batter the necessary volume by combining the powder with a high-protein, gluten-free flour like quinoa, coconut or amaranth. Add moisture with unsweetened applesauce or Greek yogurt and use egg whites to bind it all together.

Experiment with different flavors
You can adapt a huge variety of recipes for cooking with whey protein. Try using the supplement in several different kinds of recipes to discover what fits your personal tastes and dietary needs.

Daily Burn suggested making a gluten-free pizza crust or post-workout protein cookies. Popsugar offered recipes for breakfast bars. Greatist recommended a pumpkin burger or low-carb chicken pasta. Find an idea that appeals to you and then make it your own. As you craft a culinary masterpiece, using protein powder in your cooking will contribute the added nutrition you want.


CF Blog March 19

http://games.crossfit.com/workouts/the-open

166007_1067067440001780_7755573818549586476_n

Workout 16.4
AMRAP 13
55 Deadlifts (225/155)
55 Wall Balls (20/14) 10ft target for men, 9ft target for woment.
55 Calorie Row
55 HSPU

Pay close attention to the standards of movement. If you’re doing the gym
comp only we will not be measuring out your HSPU markers. For your HSPU
reps to count you must come to a full lockout in your elbows with feet
touching the wall – feet cannot be falling off the wall as you lockout
overhead. If you are signed up for the OPEN and submitting your scores you
will need to measure as specified in the video.

The deadlifts are heavy and 55 of them is a lot of reps, especially to
start out with – be smart and be careful when trying to rep these out. If
225/155 is above 70% of your 1RM deadlift we will allow you to use your
actual 70% for your score to count for the gym comp.

Good luck!


CF Blog March 20

Strength/Skill:

FullSizeRender-19

Turkish Get-ups 3-3-3 ea. side

WOD: (from 5/20/15)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups


March 21 – The Met

IMG_4502
[hr] Crossfit Games Open WoD 16.4 – Bootcamp Style


CF Blog March 21

Strength:

image12

Back Squat
5 @65%
5 @70%
5 @75%
5 @80%

WOD:
400m Run
50 Air Squats
20 Double Unders
400m Run
40 Air Squats
30 Double Unders
400m Run
30 Air Squats
40 Double Unders
400m Run
20 Air Squats
50 Double Unders

***

Momma’s Quote of the Week: “One finds limits by pushing them.”—Herbert Simon

***

image11

Congrats to Allyson, Wes and Bo – who rep’d Ultimate CrossFit Endurance community by completing the Palmetto 200 this past weekend!!!

The Palmetto 200 is an overnight team relay race from Columbia, SC to Charleston, SC. Teams are made up of 4 to 12 people who split 36 legs. Starting at 7:00 am Friday, their team consisted of 8 people who covered 205.4 miles in 30 hours. Allyson, Wes and Bo ran between 25 to 29 miles in 4 to 5 legs.

The team had two vans providing support, picking up and dropping off runners between legs at designated exchange points which ranged from churches and fire stations to side of the road next to a farm. Bo said that it was a  unique and challenging experience that was both physical and mental.

Strong work!  Congrats guys!!


Fight Club

Mark your calendars for this year’s Fight Club WOD!

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

As a means of including the CrossFit community in the fight against Leukemia and Lymphoma, Joe Tedesco created Fight Club a couple years ago and has helped to raise nearly $10,000 at just S3 alone.

This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

Please register here for the event: http://fightclublls.com/

(You can also donate at this link if you cannot attend the event.  There is also event gear for purchase at this site as well, with all proceeds going to benefit LLS)

Winning gym: most money raised for LLS

 

Prize: four tickets to the gala on May 21, and website gets posted on LLS Charlotte chapter of MWOY as well as Fight Club site. You will also get the first annual Team Fight Club Trophy!!

 


March 22 – Freedom Park

IMG_4663
[hr] WoD: AMRAP20 of 400m Run + max push-ups. *once athlete breaks good form or full ROM, run.

SPEED: Every 30 seconds, perform Hill Sprint for a total of 5 minutes.


CF Blog March 22

Strength:

A little March madness action at the gym
A little March madness action at the gym

6×1 Deadlift (80%)

WOD:
EMOM – 10 mins
Min 1 – 15/12 Calorie Bike
Min 2 – 45 second plank

Rest 4 mins

EMOM – 6 mins
Min 1 – 10 Pullups
Min 2 – 10 HSPU

***

Mark your calendars for this year’s Fight Club WOD!

Leukemia And Lymphoma affects 1.2 million people in the US and through donations the LLS has raised $$1 Billion dollars$$ since the 1960s.

As a means of including the CrossFit community in the fight against Leukemia and Lymphoma, Joe Tedesco created Fight Club a couple years ago and has helped to raise nearly $10,000 at just S3 alone.

This charity is growing and this will be the biggest year yet.

*

This year, Ultimate CrossFit will be among 10 gyms participating from all over Charlotte

Event date: Saturday May 7, 2016

Cost: $39 per person if signed up online, $49 day of event

Event type: two per team

Each person person will receive a tshirt – and will pick size when they sign up on website.

WOD: you know rule number 1 in Fight Club! The WOD will be announced to participants on the day of the event!

Please register here for the event: http://fightclublls.com/

(You can also donate at this link if you cannot attend the event. There is also event gear for purchase at this site as well, with all proceeds going to benefit LLS)

Winning gym: most money raised for LLS

Prize: four tickets to the gala on May 21, and website gets posted on LLS Charlotte chapter of MWOY as well as Fight Club site. You will also get the first annual Team Fight Club Trophy!!


March 23 – Freedom Park

IMG_4348
[hr] Speed: 10x Partner Band Sprints
WoD: 7min AMRAP – 10 Dips, 10 Bar Rows (w/ run in between)


CF Blog March 23

Strength:

FullSizeRender-20

6X3 Bench Press (85%)

Partner WOD:
25 burpees together to start

Then

20 rounds – (10 each, one person at a time)
10 KBS (2/1.5)
100m Row

Then

25 burpees together to finish

*burpees done in unison (honor system here)
*rower can never be empty

***

We are coming up on the last week of the CF OPEN

Remember this Saturday we’ll have some post WOD Adult Beverages with a little food catered so come hangout for a Post Open Social with some good friends, cold beer and a free lunch on us!

UCF Open Standings after WEEK 4

1st place: Team Bill aka “Nuff Said” (38pts)
2nd place: Team Taylor aka “Saved by the Kettlebell” (29pts)
2nd place: Team Mie aka “All Mie Children” (29pts)
4th place : Ben aka “Brawney Ben’s Belles and Balls” (28pts)
5th place: Team Chad (27pts)
6th place: Team Nick aka “To Scale or Not to Scale” (22pts)
7th place: Team Mike aka “The Misfit Toys” (17pts)
8th place: Team Boone (15pts)
9th place: Team Katie (14pts)
10th place: Team LB aka “We Started From the Woddom, Now We’re Here” (7pts)

We have quite a race going after week 4 for the second place spot -with 4 teams within 2pts of each other.

“Nuff Said” took first place in week 4 with “Saved by the KettleBell” and Team Chad rounding out the top 3 for the week.

There is one more week to go to. The top 3 teams receive prizes. So, keep working hard as this last workout could really shake some things up.

Good luck with the last week everyone!!! Keep kicking butt and taking names.


March 24 – The Pit

IMG_4012
[hr] Strength: 3×5 Turkish Get-ups (2min rest between sets)
WoD:  AMRAP 25
1 Rope Climb
10 Wall Balls
20 Situps
400m Run


March 24 – The Pit

untitled (5)

Don’t worry. Be happy.

Friends

Free styling with POTUS

Atherton Mills

Open letter

Burning out

Gut bacteria and cancer research

Your brain off sugar [hr] Strength:  3×5 Turkish Get-ups (2min rest between sets)
WoD:  AMRAP 25
1 Rope Climb
10 Wall Balls
20 Situps
400m Run


CF Blog March 24

Strength: 

IMG_8365

Front Squat
5 @65%
5 @70%
5 @75%
5 @80%

WOD: 5 Rounds (each for time)
200m Sprint
5 Clean & Jerk (185/125)
*90 sec rest b/w rounds

***

FIGHT CLUB WOD

We are raising money for a very important cause, through The Leukemia & Lymphoma Society’s Man & Woman of the Year: finding improved treatments and cures for blood cancers so patients can live better, longer lives.
The Crossfit community is always willing to support a good cause.

This year, Ultimate, as Part of Team Fight Club will be participating in 2016 Fight Club WOD benefiting LLS in honor of three local Charlotte children bravely battling Leukemia: 3yo Levi Vetter, just beginning his grueling treatments, and Girl and Boy of the year- 11yo Carmen Reitano, and 9yo Landon Payne, both now in remission.

Workout Details:
Date: May 7, 2016
Team Workout: $39/person
Sign up at http://fightclublls.com
Each person who signs up picks their gym and heat time on registration page.
As for the workout- remember rule #1 in fight club. Never talk about the fight club workout!
Even if you are not doing WOD you can support blood cancer with great Fight Club products and a donation page.
This is also a contest to raise the most money for LLS, and the winning gym will hold the Fight Club trophy for the year.

Ultimate and Team Fight Club, will help save lives not someday but today.
Thank you for your support and please pass along to your friends, members, family and associates


March 25 – Freedom Park

IMG_4331
[hr] Group Run…
Warm up – jog/stretch
2 minutes hard,
2:30 easy,
3 minutes hard,
2:30 easy,
4 minutes hard,
2:30 easy,
3 minutes hard,
2:30 easy,
2 minutes hard
Cool down – jog/stretch


CF Blog March 25

Strength:

IMG_4948

Snatch
3 @70%
3 @75%
2 @80%
3×1 @85%

WOD: Tabata

Lateral Skier Jumps
Pushups
Abmat Situps
Double Unders

***

If you ordered product from the Stronger Faster Healthier Rep when he was here this past week, it is now in stock!

New Products:
Fuel Coconut (pre workout protein) $55
Push (pre workout formula) $55
Fish Oil $55

Regular Products:
Recovery $65
Whey $50


CF Blog March 26

WORKOUT 16.5

2016 Open Standards
2016 Open Standards

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

***

It’s the last week of the 2016 CrossFit Games Open…and the workout looks a little familiar!  Here’s your chance to improve on your score from 2014!

For those participating in our gym competition, here’s what’s at stake:

First place team: $750
Second place team: $360
Third place team: $240

***

In celebration of the last week of the Open, we’ll have some post WOD Adult Beverages with a little food catered so come hangout for a Post Open Social with some good friends, cold beer and a free lunch on us!


CF Blog March 27 – Easter

WOD:

image courtesy of http://jtcrossfit.com.au
image courtesy of http://jtcrossfit.com.au

4 Rounds
400m Run
1 Rope Climb
10 Pullups
10 calorie Bike
20 Wall Balls
20 Step Ups

Cash out:
“Prowler Challenge”
2 min as many times down and back as possible (goal is 6)

***

Happy Easter!  

We are operating on a regular schedule today!


March 28 – The Met

IMG_4295
[hr] Games WoD 16.5 – Bootcamp Style: 21-18-15-12-9-6-3 jumping squats  and burpees

Pilates Core Work


CF Blog March 28

Strength:

FullSizeRender

Back Squat

3 @70%
2 @80%
2 @85%
2 @90%
1 @95%

WOD: EMOM 20

Min 1: 3 Power Snatch (~65-75%) + 5 Box Jumps (30/24)
Min 2: 15 Abmat Sit-Ups

***

Momma’s Quote of the Week:  “Live life to the fullest, and focus on the positive.”—Matt Cameron 

***

FIGHT CLUB WOD

We are raising money for a very important cause, through The Leukemia & Lymphoma Society’s Man & Woman of the Year: finding improved treatments and cures for blood cancers so patients can live better, longer lives.
The Crossfit community is always willing to support a good cause.

This year, Ultimate, as Part of Team Fight Club will be participating in 2016 Fight Club WOD benefiting LLS in honor of three local Charlotte children bravely battling Leukemia: 3yo Levi Vetter, just beginning his grueling treatments, and Girl and Boy of the year- 11yo Carmen Reitano, and 9yo Landon Payne, both now in remission.

Workout Details:
Date: May 7, 2016
Team Workout: $39/person
Sign up at http://fightclublls.com

Each person who signs up picks their gym and heat time on registration page.
As for the workout- remember rule #1 in fight club. Never talk about the fight club workout!
Even if you are not doing WOD you can support blood cancer with great Fight Club products and a donation page.
This is also a contest to raise the most money for LLS, and the winning gym will hold the Fight Club trophy for the year.

Ultimate and Team Fight Club, will help save lives not someday but today.
Thank you for your support and please pass along to your friends, members, family and associates


March 29 – Freedom Park

IMG_4482
[hr] 50-40-30-20-10 Lunges with 10-20-30-40-50 Sit Ups

Suicide Sprints x 5


CF Blog March 29

Strength:

FullSizeRender-22

Deadlift
4×1 @80%
4×1 @85%

WOD:
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
10 HSPU
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders

***

FIGHT CLUB WOD

We are raising money for a very important cause, through The Leukemia & Lymphoma Society’s Man & Woman of the Year: finding improved treatments and cures for blood cancers so patients can live better, longer lives.

The Crossfit community is always willing to support a good cause.

This year, Ultimate, as Part of Team Fight Club will be participating in 2016 Fight Club WOD benefiting LLS in honor of three local Charlotte children bravely battling Leukemia: 3yo Levi Vetter, just beginning his grueling treatments, and Girl and Boy of the year- 11yo Carmen Reitano, and 9yo Landon Payne, both now in remission.

Workout Details:
Date: May 7, 2016
Team Workout: $39/person
Sign up at http://fightclublls.com

Each person who signs up picks their gym and heat time on registration page.
As for the workout- remember rule #1 in fight club. Never talk about the fight club workout!
Even if you are not doing WOD you can support blood cancer with great Fight Club products and a donation page.
This is also a contest to raise the most money for LLS, and the winning gym will hold the Fight Club trophy for the year.

Ultimate and Team Fight Club, will help save lives not someday but today.
Thank you for your support and please pass along to your friends, members, family and associates


March 30 – Freedom Park

IMG_4016
[hr] 2x 40yd sprint; tabata plank, bicycle, hollow hold, mountain climbers; 2x 40 yd sprint


CF Blog March 30

Strength:

FullSizeRender-23

Press
5 @70%
3 @80%
2 @90%
2 @95%

Partner WOD: AMRAP 21
6 OHS (115/80)
9 Pull-Ups
12 Bench Press (115/80)

*start and finish with a 500m Row (2k row total in WOD)
*partners alternate movements
*500m row every 7 min. (can split however)

***

Winner, winner!

The final results from our 2016 CF Open Gym comp are in!

Final UCF Open Team Standings:

1st place: Team Bill aka “Nuff Said” (48pts) – First place team: $750
2nd place: Team Mie aka “All Mie Children” (38pts) – Second place team: $360
3rd place : Ben aka “Brawney Ben’s Belles and Balls” (36pts) – Third place
team: $240
4th place: Team Taylor aka “Saved by the Kettlebell” (35pts)
5th place: Team Chad (29pts)
5th place: Team Nick aka “To Scale or Not to Scale” (29pts)
7th place: Team Mike aka “The Misfit Toys” (22pts)
8th place: Team Boone (19pts)
9th place: Team Katie (17pts)
10th place: Team LB aka “We Started From the Woddom, Now We’re Here” (8pts)

Hope everyone had fun competing this year!  Congrats to all of our winners and to everyone who completed the Open workouts!


March 31 – The Pit

FullSizeRender
[hr] 1 mile run: rest 4 minutes
1200m run: rest 3 minutes
800m run: rest 2 minutes
400m run

Cashout: 3x hollow rocks and back arches


March 31 – The Pit

untitled (2)

Longevity

Magic as a national treasure

Cloning

Food product reviews

Weekend trips

Franco

Read

Welcome to Hawaii

420lbs

[hr] 1 mile run: rest 4 minutes
1200m run: rest 3 minutes
800m run: rest 2 minutes
400m run
Cashout: 3x hollow rocks and back arches


CF Blog March 31

Strength:

FullSizeRender-24

Front Squat
3 @70%
2 @80%
2 @85%
2 @90%
1 @95%

WOD:
AMRAP 12 (ascending latter by 3 reps each round)
Lat Box Jump (20/16)
Push Press (135/95)
T2B

***

If you’re great about keeping exercise a priority, but still struggle with diet, especially in terms of soda, check out this article from the New York Times:

Labeling the Danger in Soda

By TINA ROSENBERG

How many teaspoons of sugar do you think are in a 16-ounce bottle of Coke?

a) 3
b) 6
c) 9
d) 12

The answer is 12. A 16-ounce Snapple Kiwi Strawberry — “Made from the Best Stuff on Earth,” it boasts — has 12. A same-size Nantucket Nectars Cranberry has 15 teaspoons. Imagine putting that in your coffee.

Here’s another question: Would you be less likely to buy one for your kid if the amount was on the front of the bottle, measured in teaspoons?

There’s been a lot of attention lately on soda taxes. Britain’s Conservative government put one in its just-released budget — largely because of the indefatigable work of the chef Jamie Oliver — although it wouldn’t kick in for two years. Mexico, a world leader in both obesity and Coca-Cola consumption, passed one in 2013, and it is working; Mexicans, especially poor Mexicans, the hardest hit by diabetes — are cutting down on sugar-sweetened beverages in favor of water.

But there are other ways to encourage people to drink less soda. Perhaps the most direct is to tell them what’s in it, in a way that’s easy to understand.

Jeffrey Dinowitz, a member of the New York State Assembly from the Bronx, introduced a bill requiring sugar-sweetened beverages to show these words on the front of the bottle or can: “SAFETY WARNING: Drinking beverages with added sugar contributes to obesity, diabetes and tooth decay.” Lawmakers in California and Washington State have introduced similar bills, and San Francisco has passed a law — stalled by a lawsuit from the beverage industry — that would require outdoor display ads for sugar-sweetened drinks to carry the warning over at least 20 percent of the poster.

“Every study I’ve seen indicates that diabetes and obesity costs the U.S. 100 billion dollars a year,” said Dinowitz. The Assembly’s Consumer Affairs committee approved the bill along party lines: all Democrats for, all Republicans against. “The chairman was very supportive — that’s me,” said Dinowitz. Even though it came out of committee, it hasn’t passed the Assembly. He’s introduced it before, and will no doubt do so again and again. “It’s an uphill battle,” he said.

Continue reading…


April 1 – The Pit

IMG_4891
[hr] 250 burpees for time….Just kidding!!! It’s April Fool’s Day, guys.

Speed/Strength: Prowler Drag

Partner WOD: 25 burpees together to start

THEN

20 rounds – (10 each, one person at a time) 10 KBS (2/1.5) + 100m Row

THEN

25 burpees together to finish.


CF Blog April 1

Strength:

FullSizeRender-25

Clean & Jerk
3 @70%
3 @75%
2 @80%
2 @85%
2×1 @90%
WODs: (Both should be all out sprints)

21-15-9
KB Swings (2/1.5)
Burpees

Rest 5 Mins

2 Rounds of
500m Row
20 Wall Balls

***

FIGHT CLUB WOD

We are raising money for a very important cause, through The Leukemia & Lymphoma Society’s Man & Woman of the Year: finding improved treatments and cures for blood cancers so patients can live better, longer lives.
The Crossfit community is always willing to support a good cause.

This year, Ultimate, as Part of Team Fight Club will be participating in 2016 Fight Club WOD benefiting LLS in honor of three local Charlotte children bravely battling Leukemia: 3yo Levi Vetter, just beginning his grueling treatments, and Girl and Boy of the year- 11yo Carmen Reitano, and 9yo Landon Payne, both now in remission.

Workout Details:
Date: May 7, 2016
Team Workout: $39/person
Sign up at http://fightclublls.com

Each person who signs up picks their gym and heat time on registration page.

As for the workout- remember rule #1 in fight club. Never talk about the fight club workout!

Even if you are not doing WOD you can support blood cancer with great Fight Club products and a donation page.

This is also a contest to raise the most money for LLS, and the winning gym will hold the Fight Club trophy for the year.

Ultimate and Team Fight Club, will help save lives not someday but today.
Thank you for your support and please pass along to your friends, members, family and associates