Conditioning – 3/2

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Sweaty and stoned

Warning

Deathbed

Threat

E.T.

Immigration

Why barns are red

Affordable Housing

Big bang


 AMRAP 20
200m Run
15 Medball cleans
20 Cal Row
15 Wall Balls


CF Blog March 2

Strength:

IMG_2271

Weighted Pull-ups/Strict Pull-ups 3-3-3-3-3

WOD: “Tabata This Style”
Sledgehammer Strikes
Rest 1 Min
Skier Hops
Rest 1 Min
KB Swings (1.5/1)
Rest 1 Min
Sit-ups
Rest 1 Min
Two Hand DB Bent Over Rows (45/30)

*tabata score is the sum of the lowest # of reps performed in any of the intervals


Intra-gym Open Score Report:

Here is where we are at after week 1:

1st Team “Flying Vs” (Reid) – 34pts
2nd Team 6 (Zach) – 30pts
3rd Team 2 (Brad) – 29pts
4th Team Trish (Trish) – 26pts
5th Tea “Dirty Jerks” (Katie) – 25pts
6thTeam “Bacon and Legs” (Bridget) – 23pts
7th Team 7 (Sean) – 22pts
8th Team “Sleeves Optional” (Aaron) – 14pts

Important note about social media posting!
Don’t forget to use the proper hashtags! If I don’t see the post, I can’t count it!
**You will know it counted if I “like” the post (on facebook and instagram). You can also try tagging me @yoshidragonaga

Great job, everyone!
17.2 will be announced tomorrow!

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Screenshot_20170301-135816~2


Bootcamp – 3/3

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21-18-15-12-9-6-3
Knees to Elbows
Burpees
100 jump rope singles after each round


CF Blog March 3

Strength/Skill:

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OHS/Stability OHS
3-3-3

WOD: (from 1/29/13)
1000m Row
20 Shoulder to Overheads (115/75)
30 Ball Slams (30/20)
20 Burpees
30 KB Swings (1.5/1)
20 Jumping Lunges
100 Double Unders


MORE DUMBBELLS!!!

Open WOD 17.2 has been announced – here’s what you guys have to look forward to:

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

 


CF Blog March 4

CrossFit Games Open WOD 17.2:

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Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

***

Here are some tips for this week’s WOD courtesy of themovementfix.com:

How to Prepare your Body for 17.2:

For 5-10 minutes, performing the following:
5 Straight Leg Raises Each Leg
10 Band Pull Aparts
5 Beat Swings (progress this to ttb or CTB by the end of the warm up)
3 Dumbbell Cleans (start light and progress heavier)
Each round, increase the weight on the dumbbell cleans and change the beat swings to ttb or CTB
If you need additional warm up and prep for the lunges, throw 5 reps stepping lunge each leg into each round.

Here are some more detailed instructions for each movement:

Straight Leg Raises
The active straight leg raise drill prepares the hip and posterior chain to go into flexion, which is useful when preparing for all the dumbbell cleans and toes to bar. As the name suggests, it is active, making it more powerful than passively stretching the hamstrings. That is why we prefer it during a warm up sequence before lifts. Make sure to keep your core engaged and get all the motion at your hip joint and not in your low back. These reps should be done slow and controlled, not ballistically.

Band Pull Apart
This is a shoulder intensive workout that is going to require good preparation of the shoulders and upper back. The band pull apart will prime these areas. Use a thin band (the red jump stretch band works, or a TMF band if you have one) and perform 10 reps slow and controlled. These are not as effective when done fast, so take your time

Beat Swings
We need to prepare the shoulder joint for the demands of toe to bar and bar muscle ups. The first round of the warm up, perform 5 beat swings. The next round, perform 5 toes to bar. The 3rd round do 5 chest to bar pull ups, and the last round (if you have time) throw in some bar muscle ups.

Dumbbell Cleans
Start lighter than the working weight and progress to a heavier weight each round, until you get to the working weight

Tips and Strategy for 17.2:

Save the grip
This is a GRIPPY workout and will likely be one of the biggest failure points. Since you HAVE to grip onto the dumbbells and the bar, it’s important to try and grip as lightly as possible on the dumbbells during the cleans and the lunges in order to save the grip when it matters more (the stuff on the pull up bar).

Break up the bar muscle ups
Unless you are extremely proficient at bar muscle ups, you’re better breaking these up early to avoid failing reps. If you get to a failure point, it will cost you a lot of time. Keep the sets small and consistent.

Don’t Sacrifice Your Back
The low back is a consideration in this workout, especially given last week’s event. Don’t sacrifice your back positioning (as best as possible) during the cleans. Take your breaths in and out at the top of your reps in order to keep your back tight and stiff. During the toes to bar, try and maximize your hip range of motion to keep your back fresh for the cleans.

Recovery Strategies After 17.2:

Meditate
Take some time away from everything and do some meditation of whatever form you like. This could be yoga, guided meditation, whatever. We need to down-regulate the nervous system in order to recover as best as possible for next week’s event. 5 weeks is a marathon, not a sprint. Recovery is critical.

Hydration
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.

Light running / walking / swimming
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body or go for a swim if you enjoy swimming.

Read full article here…


CF Blog March 5

Speed:
8 Rounds
5 Lateral Jumps (over hurdle, parallettes) immediately into a 20 yard sprint.
*4 rounds with the jumps starting to the right and 4 to the left. Alternating each round.

WOD:

Heather - amazing Momma, owner of Iron Butterfly Pilates, and resident badass - has been putting in some WORK since having baby #2.  Always a pleasure.  Always an inspiration
Heather – amazing Momma, owner of Iron Butterfly Pilates, and resident badass – has been putting in some WORK since having baby #2. Always a pleasure. Always an inspiration

3 Rounds
400m Run
12 HSPU
21 Box Jumps (24/20)


Bootcamp – 3/6

IMG_8942
[hr] 6 rounds
20 bowler lunges
20 mountain climbers
20 jumping lunges
20 cross body mountain climbers


Conditioning – 3/6

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[hr] WoD 1: Every 3 minutes for 12 minutes:
15/12 calories on bike
15 dips
25 ab mat sit ups

WoD 2: 13 min AMRAP
30 Cal Row
30 Wall Ball
30 KB swings
30 double unders

CF Blog March 6

Strength:

FullSizeRender

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×3 @80%

WOD: AMRAP 16
40 Wall Balls (20/14
400m Run
40 Box Jumps (24/20)

***

Momma’s Quote of the Week: “Being challenged in life is inevitable, being defeated is optional.”—Roger Crawford

***

Low back bugging you (after the past couple of Open WODs)?  Check out Breaking Muscle’s recommendations for how to treat it with yoga!:

The Magnificent 7 Yoga Poses For Lower Back Relief

Douglas Perry

You may already know this, and you probably certainly feel it, lower back pain seems to impact 8 out of every 10 people.

If you have lower back pain don’t think it has anything to do with your activity levels, either. The affiliction hits both sedentary and athletic people.

The good news is that relief is as common as affliction. Some time ago, in a twelve-month study conducted in the U.K., researchers discovered that yoga was a cheap and effective way to deal with lower back pain. If that doesn’t convince you then, consider that the people in the study who did the yoga also took fewer days off work for sickness than their non-yoga counterparts in the study.

But, what you really want to know is what poses are best for you? We are going to get into that shortly, but we have a few provisos. It’s lower back pain, it is uncomfortable, and you probably need to ease yourself into self-care. Your pain may be because you are doing too much or, not enough. In both cases, you probably have good reason to take things slow.

However, like all remedial movement, remember that you need to keep doing these poses beyond the quick fix stage, and make sure that self-care is a part of your daily routine. And, if you really don’t feel better, you probably need to see someone.

If you are experiencing significant weight loss, fever and chills, feel weakness in your legs, and a number of other symptoms then, there may be some other, more serious, issue that you need to address. Get expert medical advice if that is the case or you are unsure.

However, most back pain goes away with self-care and rest. So, for those cases, let’s dig into the magnificent 7.

Read full post here…


Conditioning – 3/7

IMG_8955
[hr] 3×7 DB backsquats
Three Rounds
-40 Cal Row
-30 Burpees
-20 Russian Twists


CF Blog March 7

Strength: Press

IMG_2336

5 @60%
5 @70%
5 @80%

WOD: 3 Rounds (9 Min)
1 min: 10 shoulder to overhead (135/95)
1 min: Max Effort HR Push-ups
1 min: Max Double Unders

Rest 3 Min

3 Rounds (9 Min)
1 min: 10 C2B Pull-ups
1 min: Max Effort Ring Rows
1 min: Max KB Swings (1.5/1)

Midline:
3 Rounds
15 GHD/Abmat Sit-Ups
15 BB Good Mornings

***

Make sure you submit your 17.2 scores as well as any mini-challenge results (not drinking/double-unders) you may have!!

*Also, Important note about social media posting!
Don’t forget to use the proper hashtags! If Mie don’t see the post, she can’t count it!

**You will know it counted if she “likes” the post (on facebook and instagram). You can also try tagging me @yoshidragonaga


Bootcamp – 3/8

IMG_8795
[hr] Tabata
First 4 minutes: supermans
Second 4 minutes: extreme jacks
Third 4 minutes: row boats
Fourth 4 minutes: wall jumps
Fifth 4 minutes: flutter kicks
Sixth 4 minutes: tuck jumps


Conditioning – 3/8

IMG_8253
[hr] 10-20-30-40-50-40-30-20-10
Jumping squats
Mountain climbers
Double unders
Plyo skier hops


CF Blog March 8

Strength:

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Deadlift
Warmup sets:
1×5 @50%
1×4 @60%
1×3 @70%

Working sets:
10×1 @80%

Partner WOD: AMRAP 20
2k Row
30 Power Snatches (95/65)
30 Lateral BB Burpees
30 Power Cleans (135/95)
30 Lateral BB Burpees
30 Deadlifts (185/125)
30 Lateral BB Burpees
*split row up as needed
*alternate every 5 reps on BB work and Burpees

***

Announcing Ultra-Gym Comp Standings and Mini-challenges for the Week!

1st Team “Mom Jeans and Power Cleans (Trish) – 70pts
2nd Team “Flying Vs” (Reid) – 65pts
3rd Team 2 (Brad) – 61pts
4th Team “Dirty Jerks” (Katie) – 59pts
5th Team “Zach Attack” (Zach) – 54pts
6th Team 7 (Sean) – 41pts
7th Team “Sleeves Optional” (Aaron) – 30pts
8th Team “Bacon and Legs” (Bridget) – 29pts

Double Unders
Steve 217 Erin 145
Chris P 189 Sam 130
Brian W 182 Mallory 128

17.2

Men Rx
Steve 161
Bo 155
Chris P 143
Pete 142
Matt 137
Brian W 127
Lewis 121 (9:19)
Ian 121 (9:22)
Jay 120 (8:47)
DA 120 (8:48)

Women Rx
Sam 123
Mary 122
Katie 91
Bess 82
Mallory 78 (4:32)

Men Scaled
Zach 143

Women Scaled
Abby 207
Michelle 202
Shalee 171

***

Here are the mini-challenges for week 3:

1. For completion: 3 mile run. Everyone who completes the run will earn 1pt for their team. It does not have to be timed, but no walking allowed.

2. For competition: 1 rep max Bench Press (Top 3)

— PLEASE READ —
Rules and standards for Bench Press
* You must use a spotter if you are attempting this challenge. No spotter, no rep.

** The rep will not count if the spotter touches the barbell at any point during the actual lift. (Grabbing the bar for a lift off/re-racking is OK)

*** The lift starts and ends with a full arm lock out. The bar has to touch the chest/torso.

**** Women’s bar = 33# (no rounding up)

Please be safe and good luck!


Conditioning – 3/9

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RBG’s workout

Tongue clicks

Spin

Well isn’t this the bee’s knees?

Drink positive

Woman to watch

The unfortunate middle

Hidden clues

Margaritaville retirement community

[hr] Three Rounds:
15 lunge with bicep curl
15/12 calories on bike
—-REST 2 Minutes—-
Three Rounds:
20 dumbbell step up (on box) into shoulder press
20 DB bird pickers
—-REST 2 Minutes—-
3 Rounds:
15 man makers
500m row


CF Blog March 9

Strength:

IMG_2359

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×2 @80%

WOD:
400m Farmer Carry (1.5/1)
then…
15-12-9-6
OHS (115/80)
T2B
then…
400m Farmer Carry (1.5/1)

***

For those looking to bump up their performance and nutrition, check out this blog post from CrossFit Invictus:

SHOULD YOU BE TAKING BRANCHED CHAIN AMINO ACIDS (BCAAS)?

Written by Calvin Sun

I have received a good number of questions lately from both athletes and coaches in our community on branched-chain amino acid (BCAA) supplementation. For several years now, BCAAs have been a hot topic amongst athletes, strength coaches, and fitness professionals. There are a variety of benefits associated with BCAAs including increased lean muscle mass, improved recovery time, and increased strength. Many of you have asked about the function and efficacy of BCAAs as well as recommend dosages for optimal results. The purpose of today’s post is to answer some of these common questions and provide you with enough information to decide whether or not BCAAs should be included in your supplement regimen.

What Exactly Are BCAAs?

There are 22 standard amino acids that are necessary for nearly every biological process in your body. Among those, 9 are considered to be essential amino acids. Essential amino acids can’t be manufactured by the human body so they must be obtained from food sources. Among the essential amino acids, only 3 are considered to be BCAAs: leucine, isoleucine, and valine. BCAAs play numerous key roles in your body. Unlike the other essential amino acids, BCAAs are oxidized in muscle tissue and not the liver [1]. Research has found that exercise increases BCAA oxidation, likely as part of energy expenditure and as substrates for the Krebs cycle [2]. Knowing that BCAAs are oxidized during exercise, further research has been conducted to see the effects of supplementation.

What Does The Research Suggest?

A study published in the Journal of Sports Medicine and Physical Fitness found that BCAA supplementation reduced the serum levels of creatine phosphokinase (CPK) and lactate dehydrogenase (LDH) in test subjects [3]. CPK and LDH are commonly used in medical testing as indicators of muscle damage and tissue breakdown. Lower levels of these two enzymes suggest that BCAAs reduce the amount of exercise-induced muscle damage in the human body. Compared to the control group, the study found that the BCAA supplementation group had significantly decreased indicators of muscle damage for up to 5 days after the bout of exercise. Another study published in the American Journal of Physiology found that BCAAs prevented muscle protein breakdown by sparing essential amino acids in muscle tissue [4]. In other words, BCAA supplementation likely improves recovery time by diminishing the amount of damage caused during exercise. This is especially useful for athletes who are in the middle of high volume training cycles or during competition season. The protein sparing effects of BCAAs can allow us to train harder and more frequently while allowing for greater recovery and adaptation.

Of the three BCAAs, leucine is unique in that it initiates protein synthesis. During exercise, protein synthesis decreases as a result of the increased protein degradation and BCAA oxidation. Leucine has been found to stimulate muscle protein synthesis post-exercise [5]. Combined with the aforementioned benefits of all the BCAAs, leucine can help an athlete increase their lean muscle mass. Based on this research, athletes that are trying to cut weight while preserving muscle mass can benefit from supplementation as well those who are trying to increase their lean mass and strength.

Who Should Take BCAAs?

If you are a casual exerciser and your goals are mostly focused around general health and fitness, you probably don’t need to be take taking BCAAs. Just make sure you are eating an adequate amount of protein in your diet from whole food sources. If you are trying to lose fat while preserving lean muscle mass, or training with performance and competition-focused goals in mind, you should definitely consider adding BCAAs to your supplement regimen to help you recover from your high volume of training.

Read full article here…


Bootcamp – 3/10

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[hr]8 Suicide Sprints with rest between sets

EMOM 10:
Events: 20 deadbugs
Odds: 20 boomerangs

CF Blog March 10

Strength:

IMG_2362

EMOM 15 Snatch
*up to 80%

WOD: EMOM 21
Min 1: 40 Double Unders
Min 2: 15/12 cal row
Min 3: 20 Slam Balls (30/20)

***

Hope everyone spared some grip for this week’s Open WOD!!  It’s going to be SNATCHTASTIC!!!

Here’s a sneak peek at Saturday’s WOD:

Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.


CF Blog March 11

Open WOD 17.3

IMG_7353

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (men @ 95lbs., women @ 65 lbs.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (men @ 135lbs., women @ 95 lb.)

*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (men @ 185lbs., women @ 135 lbs.)

*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (men @ 225lbs., women @ 155 lbs.)

*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (men @ 245lbs., women @ 175 lbs.)

Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (men @ 265lbs., women @ 185 lbs.)

*If all reps are completed, time cap extends by 4 minutes.

Tips and Strategies from Breaking Muscle:

How to Approach this WOD

Unlike WODs 17.1 and 17.2, which included dumbbell movements, 17.3 returns to simple, tried-and-true CrossFit movements we’ve seen at every Open since the beginning: snatches and chest-to-bar pull-ups.
Although few of us will make it to the end of this WOD, there are several things you can do to ensure you get the best score possible.

Pace
Do not come out of the gate too fast in round one. Keep your heart rate under control. This is a walking-pace workout.

Consider breaking up the pullups early—even in the first round. This will save your grip and help you pace for the long haul. You can even go with efficient singles, if you want to really pace yourself.

Efficiency
Fortunately for Team Precision, we train for efficiency year-round. With these movements and this rep scheme, efficiency will likely win over sheer strength or even a great engine. Here, too, technique is key; you need to use the right technique (e.g., sets versus singles) as well as good technique.

Focus on Your Weakness
Make this workout all about whichever is the weaker of the two movements for you. Relax a little bit about the movement you are better at, and focus more of your energy and attention on the weaker one.

Mind the Tiebreakers
Tiebreakers are at the end of every round. I predict a lot of people are going to get to nearly the same point in this WOD, and the tiebreaker may be a big factor in where you end up on the leaderboard.

Finally, as I told my athletes: Don’t worry too much about those really heavy snatches at the end— you’re never going to get that far. And that’s good news, in a way. Instead of dreading a confrontation with your 1RM, you can focus on technique, efficiency, and pacing and still get a very competitive score.

Good luck!

Read full post here…


CF Blog March 12

WOD:

IMG_7392

5 RFT
200m run
20 Air Squats
60 sec Plank Hold

Accessory: 3 Rounds
20 sec ring support (top) https://youtu.be/-4IF7z6A71s
20 sec ring support (bottom) https://youtu.be/2XHSOGA7Pho
20 sec L-sit Hold


Bootcamp – 3/13

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[hr] 25-20-15-10-5
Split squats on wall
Burpees
Tricep Dips on wall
*Stair Run at start, end and between each set


Conditioning – 3/13

IMG_8947
[hr]400m run
10 burpees – 50 air squats
10 burpees – 40 weighted sit-ups
10 burpees – 30 kettlebell swings
10 burpees – 20 KB SDHP
800m run
then back up starting with 10-20, 10-30, 10-40, 10-50 with run at the end


CF Blog March 13

Strength:

FullSizeRender

4×8 Bulgarian Split Squat

WOD: 4 RFT
7 Hang Power Clean (185/125)*
11 Bar Facing Burpee
*if above 70% of 1RM scale down

Conditioning Cashout:
5 x 250m row
20 sec rest b/w sets
*goal is hit your 500m PR pace for all sets

***

Momma’s Quote of the Week: “Anyone can do something when they WANT to do it. Really successful people do things when they don’t want to do it.”—Dr. Phil

***

In the spirit of those heavy 17.3 snatches, here’s a great article from Catalyst Athletics:

Mentally Handling Failed Attempts in the Heat of the Moment

Matt Foreman

Let me tell you a quick story. I was coaching a lifter at the American Open once, and we were in the back getting him warmed up for the snatch. This was his first Open, and we were planning to start him with 113 kg (his PR was 120).

Even with 70 kg, his nerves were starting to get to him. The bar looked a little shakier than usual, positions were tight and hesitant, etc., but he still made his warmup snatches up to 95 kg fairly solid.

Then he missed 100 badly, out in front. We repeated and he held on for a good lift. Then he missed 105 a couple minutes later, big overpull that went behind. At this point, the meet was moving quickly and we didn’t have time to repeat the 105, so we went straight to 110 (his last warm up). He missed this one too. Now the bar was already at 113 out on the competition platform, and we only had about 3-4 minutes before we had to go out there. I couldn’t move his opener down to anything lighter. He was crapping his pants, obviously.

Want to know what I did? I took the bar down to 70 kg and told him, “Snatch it.” He snatched it easily, then looked at me. I could see his eyes settling down a bit. So I said, “Snatch it again.” He snatched it easily again, and I literally saw him take a deep breath and exhale calmly after he made it. I looked at him and smiled and said, “Okay, now you’re fine. Just go out there and do the same thing.”

He made his opener with 113, made his second attempt at 118, and came extremely close with a big 123, which would have been a 3 kg PR. Pretty good day, considering the debacle that led up to it.

Sometimes athletes just lose their rhythm. They lose the feel of the lift. It’s got nothing to do with strength, or even technique. It’s about timing and composure. After they’ve screwed up a few lifts, their movements are rattled. Panic often sets in when this happens, especially if it happens in competition.

If you’re an athlete, one of the best weapons you can ever have is the psychological ability to stay cool in these situations. When you mess up a lift, you don’t piss down your leg and start getting excuses lined up in your head, planning out what you’re going to tell your family and friends when they ask why you blew it. You simply think about what you did wrong, think about what you need to do to fix it, and move on to the next one without blowing a gasket.

Most athletes aren’t born with this ability. It has to be developed through experience. This is why you rarely see veteran competitors having mental meltdowns. They’ve been there before. They’ve stepped into big holes and had to dig themselves out. Once you’ve done this multiple times, you simply develop the confidence that you’ll be able to do it again if you need to.

I once lifted in the National Championship and opened with a 180 kg C&J. I missed the jerk on my first attempt, repeated and missed the clean on my second, and then jumped to 185 kg (which was a PR at the time) and made it on my last attempt. If I made that last lift, I set a new PR and won the bronze medal. If I missed it, I bombed at the Nationals. I got the job done and showed a lot of mental strength that day, but this meet happened after I had been competing for almost 10 years. I don’t know if I could have done this when I was a beginner. Probably not.

I once heard actor Al Pacino say, “Pressure is a funny thing. You squeeze some people, and they focus. You squeeze other people, and they fold.” Those words have stuck with me for a long time, more than some of the other great quotes I’ve heard.

Continue reading…


Conditioning – 3/14

IMG_8284
[hr] 3 WoDs – 3 Rounds each:
-One Minute Box Jumps + One Minute Plank
—-2 mins rest—
-One Minute pendulum ab leg swings + One Minute Plyo Skier Hops
—-2 mins rest—-
-One Minute Mountain Climbers + One Minute Tuck Jumps


CF Blog March 14

Strength:

IMG_2399

Halting Deadlift

Warmup sets:
1×3 @50%
Working sets:
4×3 @60%

WOD 1: AMRAP 7
5 HSPU
7 T2B
9 Box Jump​(24/20)

Rest 3 min, then…

WOD 2: RFT
*whatever score was for WOD 1 you do for time
*ie. If you get 4 rounds plus 4 HSPU on WOD 1, then for WOD 2 you would do 4 Rounds plus 4 HSPU for time

***

The Good Kitchen

The good folks at The Good Kitchen reached out to thank UCF and our community for our continued support.

As they’ve transitioned from modPALEO to The Good Kitchen, owners (not to mention UCFers and former UCF trainers) Carter and Amber Lewis continue to put forth their best foot to feed you the highest quality meals. Meals which use grass-fed and pastured proteins, organic produce and are free of gluten, soy, hormones or antibiotics.

Shipping is always free AND they’re offering a $50 credit on your first purchase when you use the code “THANKSUCF”. This sweet discount runs through the end of this week (Sunday, 3/19) only, so get on it.

And thanks, TGK, for keeping us well-fed all these years!!

*

And for those of you who aren’t quite as familiar with The Good Kitchen, here’s a little post about who they are and what they stand for-

This is Who We Are

We are…
Foodies,
Nature enthusiasts,
Fitness devotees,
Coaches
Dog lovers,
and enjoyers of craft beer.

We are not scientists.

We are people who have a passion about food – good food. And over the past 5+ years, that passion has become the foundation of our company, The Good Kitchen.

We are people who have a passion about food – good food. And over the past 5+ years, that passion has become the foundation of our company, The Good Kitchen.

We are on a mission to not only feed you delicious goodness, but to spread knowledge as well – the knowledge that whole, real, and sustainable foods are the best choices for our health, and the health of the environment.

We are believers that clean eating improves overall health and wellness.

Numerous studies (please visit Mark’s Daily Apple, Chris Kresser, and Robb Wolf) have shown that eating better food translates into marked health improvements. But we don’t need a study to tell us what we have already seen first-hand. Through our own personal trial and error, and that of our clients, we have seen some amazing results – weight loss, improved blood panels, better quality sleep, more energy, and the alleviation of symptoms from chronic diseases.

You see, we understand that advancements in science have made it possible to develop processed foods with extended shelf lives that are “safe” to eat. But just because you can eat something, doesn’t necessarily mean that you should. And certainly doesn’t mean that it’s good for your overall health.

We are athletes with performance goals.

While many hop aboard the paleo train with weight loss goals, they are pleasantly surprised to find that improved fitness levels are a side effect as well. Those who follow a measurement based fitness program (like CrossFit, weightlifting, running, etc.) will find that once they make the transition to eating quality, whole foods, their numbers improve.

As it turns out, the old adage, “you can’t outperform a bad diet” is completely true!

We are supporters of the environment.

At TGK all of our ingredients are sourced responsibly from farmers who share in our beliefs of ethical and sustainable farming. The produce we use is organic and seasonal; all of our beef and pork are grass-fed, grass-finished and pasture-raised, and chicken is antibiotic free and hormone free.

Sustainable farming enhances our environment by ensuring the availability of these natural resources for generations to come. Supporting these farms is good for the animals, good for the farmers, and good for our economy. In short, you can feel good about where your meals come from.

So no, we’re not scientists. But we are purveyors of quality food and promoters of fitness and good health.


Bootcamp – 3/15

IMG_8688
[hr] 1000m run
10 push-ups
20 wall jumps
30 walking lunges
40 sit-ups
1000m run
40 sit-ups
30 walking lunges
20 wall jumps
10 push-ups
1000m run


Conditioning – 3/15

IMG_8705
[hr] AMRAP 25
1 Rope Climb
20 Russian Twists
20 DB Thrusters
400m Run


CF Blog March 15

Strength: EMOM 7

13512CF1-5B77-46F3-8192-6EF879EB8A81

5 Bench Press​(60-70%)

Partner WOD
100 Wall Balls​(24/20)
75 cal bike/row
200 Double Unders
50 Squat Snatch​(95/65)
200 Double Unders
75 cal bike/row
100 Ball Slams​(30/20)
*row one time; bike one time
*scale squat snatch as needed

***
Announcing updated standings and this week’s mini-challenges:

Fantastic job to everyone on 17.3 and the mini challenges!
49 out of 56 people ran 3 miles this week and I witnessed so many bench press PRs!
Two more weeks to go!


Team Standings
1st Team “Mom Jeans and Power Cleans (Trish) – 104pts
2nd Team 2 (Brad) – 95pts
3rd Team “Flying Vs” (Reid) – 94pts
4th Team “Flexual Healing” (Zach) – 87pts
5th Team “Dirty Jerks” (Katie) – 84pts
6th Team “Sleeves Optional” (Aaron) – 59pts
7th Tie Team “Cool Runnings” (Sean) – 54pts
7th Tie Team “Bacon and Legs” (Bridget) – 54pts
17.3
Men Rx
Brian W 117 (11:42)
Steve 117 (11:57)
Chris P 106
Brad 95
Taylor 94
Pete 81
DA 80 (7:16)
Bill 80 (7:42)
Bo 80 (7:44)
Jordan 80 (7:58)

Women Rx
Sam 81
Jess 80
Katie 70
Mary 69
Mallory 56

Men Scaled
Zach 203

Women Scaled
Kelsey 203
Tara 154 (14:54)
Kerry 154 (15:50)

Bench Press
Men
EY 305.5lb
Roger 292lb
Jay 291lb

Women
Katie 175lb
Sam F 153lb
Jess 150lb

*

For the fourth week, our mini challenge is …

1. No sugar for a week (Starting Tuesday – ends at midnight on Sunday)
-This means no sugar, sugar alternative like sweetener, honey, maple syrup, corn syrup, etc. The exceptions are fresh fruit (but don’t over do it – and no Lara Bars!) and pre or post-workout protein shake. If you are eating out of a box, a can, or anything packaged, you should check the ingredients list/nutrition info to look for hidden sugars. If you are at a restaurant, most sauces/dressing contains sugar!

2. Max rep burpees in 90 seconds.
Full range of motion is required. Start standing. Chest must touch the ground at the bottom and you must jump/step onto a 45lb plate (not the fat ones), extend your knees/hips fully on the plate before jumping/stepping back down to complete one rep.

As always, feel free to email me with questions.

Good luck!!!

Mie


Conditioning – 3/16

green

Adulting school

Buying what you could get for free

Malleable minds

Titanic

Rock star statistician

Conniving dogs

50% filler

Lessons

[hr] EMOM 30
Minute 1: Prowler
Minute 2: DB step-ups
Minute 3: Bike
Minute 4: Ring Rows
Minute 5: Rest


CF Blog March 16

Speed:

10298033_10153886320770568_6014418922588422968_o

3 x 300m Shuttle Run​​(15 min)
*6x50m segments
*2 min rest b/w Run
*each run should be max effort

WOD:
EMOM 15
Min 1: 2 Muscle-Ups + 10 KBS (2/1.5)
Min 2: 5 Burpee Box Jump (30/24) + 15 Air Squats
Min 3: 12/15 GHD/Abmat Sit-Ups
*4 C2B Pull-Up sub for MU

***

17.4 will be announced tonight…any thoughts?  We haven’t seen wall balls, double-unders, rowing, thrusters, deadlifts, shoulder to overhead, ring mus, HSPUs- the list goes on!

Thrusters have always made their way into the Open – think we’ll see…DUMBBELL THRUSTERS??!!? lol

***

Announcing some St. Patrick’s Day Shenanigans!!!!

Come one, come all for our Annual BEER MILE!!!

Friday, 3/17 after the 5:30 class


Bootcamp in The Pit – 3/17

IMG_8724
[hr] 500m row
10 burpees – 50 air squats
10 burpees – 40 weighted sit-ups
10 burpees – 30 kettlebell swings
10 burpees – 20 KB SDHP
750m row
then back up starting with 10-20, 10-30, 10-40, 10-50 with row at the end

 


CF Blog March 17 – St. Patrick’s Day!!!

Strength Accessory:

26923_409015595567_3117869_n

4×8 Single Leg Deadlift

WOD:
500m row
4 Thrusters​(95/65)
400m row
6 Thrusters​(95/65)
300m row
8 Thrusters​(95/65)
200m row
10 Thrusters​(95/65)
100m row
12 Thrusters (95/65)

***

Announcing some St. Patrick’s Day Shenanigans!!!!

Come one, come all for our Annual BEER MILE!!!

Friday, 3/17 5:30pm and 6:30 pm optional beer mile.  Members can do in lieu of or after class workout.  Please do not do this before class WOD.

*

POST OPEN WOD SOCIAL – Saturday March 25

Join us in celebrating the conclusion of the UCF OPEN COMPETITION on
Saturday, March 25th from 12-2pm for a Food and Drink Social. We will be
providing Lunch from Midwood Smokehouse!

Please RSVP back to mike@ultimatecrossfit.com if you plan on attending so
that we can get a total count.

Thanks and we hope to see you there!

***

From Jordon:

I will be participating in the annual Fight for Air Climb in Charlotte on March 25th, 2017. The event consists of a 50-flight stairway ascent to raise funds in support of research, education and patient programs to help the millions of Americans impacted by lung cancer, COPD and other lung diseases.

Lung cancer is something that touches millions of lives and not in a positive way. I am fundraising and climbing in support of my late father (2009) who lost his battle with lung cancer and pulmonary fibrosis and my late grandmother (2016) who lost a valiant fight with lung cancer in the latter part of her life. They were two of my role models growing up and without them I would not be who I am today. Cancer has had a terrible impact on my family and I am fundraising not just in their memory but also with the hopes that we can put an end to this terrible disease so that other families do not have to experience the losses.

This is my third year participating in the climb and because of the enormous generosity of those in my life I have been the one of the events top individual fundraiser for two straight years. I hope to continue the streak this year and am extremely grateful for any donations – large or small, as it all goes towards a good cause and is something that has significantly changed my life.

Donate Now – Jordan’s Fight for Air Climb Page


CF Blog March 18

WORKOUT 17.4

17342837_1446997718675415_9121983006155523385_n

AMRAP 13:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: 
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

***

POST OPEN WOD SOCIAL – Saturday March 25

Join us in celebrating the conclusion of the UCF OPEN COMPETITION on
Saturday, March 25th from 12-2pm for a Food and Drink Social. We will be
providing Lunch from Midwood Smokehouse!

Please RSVP back to mike@ultimatecrossfit.com if you plan on attending so
that we can get a total count.

Thanks and we hope to see you there!

***

From Jordon:

I will be participating in the annual Fight for Air Climb in Charlotte on March 25th, 2017. The event consists of a 50-flight stairway ascent to raise funds in support of research, education and patient programs to help the millions of Americans impacted by lung cancer, COPD and other lung diseases.

Lung cancer is something that touches millions of lives and not in a positive way. I am fundraising and climbing in support of my late father (2009) who lost his battle with lung cancer and pulmonary fibrosis and my late grandmother (2016) who lost a valiant fight with lung cancer in the latter part of her life. They were two of my role models growing up and without them I would not be who I am today. Cancer has had a terrible impact on my family and I am fundraising not just in their memory but also with the hopes that we can put an end to this terrible disease so that other families do not have to experience the losses.

This is my third year participating in the climb and because of the enormous generosity of those in my life I have been the one of the events top individual fundraiser for two straight years. I hope to continue the streak this year and am extremely grateful for any donations – large or small, as it all goes towards a good cause and is something that has significantly changed my life.

Donate Now – Jordan’s Fight for Air Climb Page


CF Blog March 19

WOD: “Tabata This”

FullSizeRender

Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

*Tabata score is the lowest reps performed in any of the intervals.
*consistency is the key


Bootcamp – 3/20

IMG_8918
[hr]800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run

Cashout: 3×10 Superplanks

Conditioning – 3/20

IMG_8950
[hr] Rotate Partners: 5 Rounds each of… In 1 minute complete 5 Burpees then Max Rep Squats in remainder of minute.
—-1 minute rest—-
5 Rounds each of… In 1 minute complete 5 Push-ups then Max Rep Box Jumps in remainder of minute.

EMOM 8
Evens: Plank
Odds: Rest

CF Blog March 20

Strength:

FullSizeRender-2

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×3 @80%

WOD:
“Hacksaw”
AMRAP 12
Ascending Ladder…
3 KB Swings (1.5/1)
3 KB Goblet Squats (1.5/1)
3 Burpees
6 KB Swings (1.5/1)
6 KB Goblet Squats (1.5/1)
6 Burpees
…and so on, until time expires

***

Momma’s Quote of the Week: “Ambition is the path to success. Persistence is the vehicle you arrive in.”—Bill Bradley

***

POST OPEN WOD SOCIAL – Saturday March 25

Join us in celebrating the conclusion of the UCF OPEN COMPETITION on
Saturday, March 25th from 12-2pm for a Food and Drink Social. We will be
providing Lunch from Midwood Smokehouse!

Please RSVP back to mike@ultimatecrossfit.com if you plan on attending so
that we can get a total count.

Thanks and we hope to see you there!

***

From Jordon:

I will be participating in the annual Fight for Air Climb in Charlotte on March 25th, 2017. The event consists of a 50-flight stairway ascent to raise funds in support of research, education and patient programs to help the millions of Americans impacted by lung cancer, COPD and other lung diseases.

Lung cancer is something that touches millions of lives and not in a positive way. I am fundraising and climbing in support of my late father (2009) who lost his battle with lung cancer and pulmonary fibrosis and my late grandmother (2016) who lost a valiant fight with lung cancer in the latter part of her life. They were two of my role models growing up and without them I would not be who I am today. Cancer has had a terrible impact on my family and I am fundraising not just in their memory but also with the hopes that we can put an end to this terrible disease so that other families do not have to experience the losses.

This is my third year participating in the climb and because of the enormous generosity of those in my life I have been the one of the events top individual fundraiser for two straight years. I hope to continue the streak this year and am extremely grateful for any donations – large or small, as it all goes towards a good cause and is something that has significantly changed my life.

Donate Now – Jordan’s Fight for Air Climb Page


Conditioning – 3/21

IMG_8948
[hr] 400m run
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
400m run


CF Blog March 21

Strength:

FullSizeRender-3

Deadlift
Warmup sets:
1×5 @50%
1×4 @60%
1×3 @70%
Working sets:
10×1 @80%

WOD: (from HQ)
AMRAP 12
3 Rope Climbs
12 Push Presses (135/95)
50 DU’s

***

POST OPEN WOD SOCIAL – Saturday March 25

Join us in celebrating the conclusion of the UCF OPEN COMPETITION on
Saturday, March 25th from 12-2pm for a Food and Drink Social. We will be
providing Lunch from Midwood Smokehouse!

Please RSVP back to mike@ultimatecrossfit.com if you plan on attending so
that we can get a total count.

Thanks and we hope to see you there!

***

Jordan in participating in the Fight for Air Climb this Saturday – check out his story and consider a donation:

I will be participating in the annual Fight for Air Climb in Charlotte on March 25th, 2017. The event consists of a 50-flight stairway ascent to raise funds in support of research, education and patient programs to help the millions of Americans impacted by lung cancer, COPD and other lung diseases.

Lung cancer is something that touches millions of lives and not in a positive way. I am fundraising and climbing in support of my late father (2009) who lost his battle with lung cancer and pulmonary fibrosis and my late grandmother (2016) who lost a valiant fight with lung cancer in the latter part of her life. They were two of my role models growing up and without them I would not be who I am today. Cancer has had a terrible impact on my family and I am fundraising not just in their memory but also with the hopes that we can put an end to this terrible disease so that other families do not have to experience the losses.

This is my third year participating in the climb and because of the enormous generosity of those in my life I have been the one of the events top individual fundraiser for two straight years. I hope to continue the streak this year and am extremely grateful for any donations – large or small, as it all goes towards a good cause and is something that has significantly changed my life.

Donate Now – Jordan’s Fight for Air Climb Page


Bootcamp – 3/22

IMG_8912
[hr] WoD1: 1-20 alternating boomerangs and Extreme Jacks with Hill Sprints between each movement.

WoD2: 20-1 alternating Wall Jumps and Dips with Stair Runs between each movement.

Conditioning – 3/22

IMG_8922
[hr] Buy-in: 800m run
10-20-30-40-50-40-30-20-10
Jumping squats
Mountain climbers
Double unders
Plyo skier hops
Buy-out: 800m run


CF Blog March 22

Strength:

FullSizeRender-5

Press
3 @65%
3 @75%
3 @85%

Team WOD: (from 2/24/16)
Follow The Leader Style
400m Run
30 T2B
30 Wall Balls (20/14)
30 Burpees
30 KB Swings (1.5/1)
30 Overhead Walking Lunges (Single Arm KB) (1.5/1)
90 Double Unders

**At Go, the first athlete starts the 400m Run. When that athlete has
completed the run, they move on to the Toes 2 Bar, and the second athlete
may begin the Run. This pattern continues, in order, through all of the
movements. No athlete can begin their next station until the athlete ahead
of them is clear from that station. The athlete in front does not have to
wait for anyone behind. A team’s result is the total time for all 4
members to go through the workout.

Midline Cash Out: (not for time)
3 Rounds
15 GHD Sit-ups
20 Paloff Press (10 ea. side)
30 Flutter Kicks
20 Banded GMs

***

We’re coming up on the last week of the Open – please see below for Team Standings and mini-challenges for the week!

Hello all!

Here are the results of week 4. THANK YOU to everyone for putting safety first, competition and fun second! Let’s finish the last week strong and reward ourselves with some delicious Midwood Smokehouse BBQ on Saturday! (RSVP to Mike@ultimatecrossfit.com please!).

Team Standing
1st Team “Mom Jeans and Power Cleans (Trish) – 145pts
2nd Team “Lucky Charms” (Brad) – 121pts
3rd Team “Flexual Healing” (Zach) – 119pts
4th Team “Dirty Jerks” (Katie) – 108pts
5th Team “Flying Vs” (Reid) – 106pts
6th Team “Bacon and Legs” (Bridget) – 76pts
7th Team “Sleeves Optional” (Aaron) – 75pts
8th Team “Cool Runnings” (Sean) – 65pts

17.4

Men Rx
Chris P 226
Brian W 217
Bo 209
Matt 206
Brad 204
Taylor 199
Steve 197
DA 196
Ian 190
Pete 189

Women Rx
Sam 200
Jess 191 (8:52)
Lisa 191 (10:27)
Mary 191 (11:38)
Katie 184

Men Scaled
Chris S 244

Women Scaled
Abby 270
Tara 230
Kelsey 206

Burpee Challenge
Men
Wes 45
Matt 44
Chris P 43

Women
Sam 40
Lisa 37
Mallory 37
Katie 36

*

Here are the mini challenges for the last week of the gym open. If you attempt them all, you could potentially earn extra 13 points per person!

Part 1 “Beat-Your-Coach” Challenge
Here is your chance to go up against the people who are always telling you what to do in the gym!
Your coaches each picked one of their favorite movements and are challenging you to beat them. When you do, you get one point per challenge.

Beat Coach Lance … at BJJ!!
A sign up sheet will be posted to sign up for a chance to take down your fearless leader at Brazilian Jiu Jitsu. So, you are a CrossFitter and not a fighter. Coach LB is willing to give you a lil’ handicap.This challenge will take place on Saturday starting at 10:30am.

Beat Coach Mike …. at box jump!!
Max height box jump, but there is a height consideration! Your max height box jump will be divided by your height in inches. His box jump was 41 inches and he is a lofty 66 inches tall. 42 / 66 = xx. Score to beat is 62%. Can you out-jump the jumping shark bear?

Beat Coach Liz …. at toes to bars!!
Max rep unbroken toes to bars. Coach Liz got 30 reps in the freezing weather wearing a hat and Uggs boots!

Beat Coach Boone … at L-sit hold!!
Hold an L-sit on the parallettes for as long as you can! Do you think you can beat the burning abs, quads, shoulders, and Coach Boone’s 41 seconds?

Beat Coach Jaye … at farmer’s walk!!
Max distance farmer’s carry while holding a barbell/kettlebells/dumbbells weighing your own body weight. Coach Jaye went for an impressive 320m before he decided to set the bar down. This is also your chance to play with that funny looking barbell that’s sitting in the corner.

Beat Coach Ben …. at bench presses!!
Max rep bench press with 95#/65# in 90 seconds. Sure you can bench 300#, but how is your muscular endurance??? Our gimpy Coach Ben did 57 reps!

Beat Coach Chad … at HSPUs!!
STRICT unbroken handstand push ups…..31 reps!!!! Um… is that even beatable for you mere mortals?

Beat Coach Mie … at flexing!!
We all know Coach Mie likes to flex in the gym and on Instagram. Are your gunz bigger than hers? Can you flex better than her? Prove it!

Part 2 “Second Chance” challenge
In addition to the beat-your-coach challenge, I’m giving you one more go at the previous fitness challenges.
Beat the top score from each challenge (by 1 second, 1#, 1 rep) for an additional 1 point.

Week 1: Max effort 500m Row
Score to beat – male: 1:25 female: 1:38

Week 2: Max rep Double Unders
Score to beat – male: 217 female: 145

Week 3: Bench Press 1RM
Score to beat – male: 305.5# female: 175#

Week 4: Max rep Burpees in 90 seconds
Score to beat – male: 45 female: 40

Part 3 “Extra Credit” Challenge
You will get an additional point if you attempt all 12 challenges!
**You must give your true attempt/effort to beat each challenge.

There is a lot here. Please let me know if you have any questions!
Good luck and enjoy the challenges!


Conditioning – 3/23

Leaf

Wittiest wordsmith

Sweet’s Syrup

Without undocumented workers

Rubik’s Cube

Pet Insurance

Peak

Digital detox

Cannibalism

Snake on a plane

[hr] AMRAP 7min – 1min Rest between rounds
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Sprint
1. 15 squats
2. 15 bird dogs


CF Blog March 23

Strength:

IMG_2531

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×3 @80%

WOD:
3 Rounds
400m Run
15 C2B Pull-ups
15 Box Jumps (24/20)

***

Coach Neil is famous!!  Check him out in the Charlotte Agenda:

You’re going to freak out over these locally made $1,500 bed swings

By Mary Gross

If you haven’t heard about Knotty Artisans, get ready, because you’re about to blow your next paycheck on some custom furniture.

Neil McCleery and his wife, Amanda, started Knotty Artisans two years ago. Neil does the woodworking and Amanda does pretty much everything else.

If you ask Neil what he can make he’ll say “anything.” On his Instagram you’ll find wood covered walls, sliding doors, headboards, all types of tables, dog beds and, of course, their most popular item—bed swings.

I know nothing about woodworking, furniture making or wood in general so Neil and Amanda were very patient with me as they explained how they do what they do. Here’s our conversation:

Me: How did you get into making furniture?
Neil: It just kind of happened. I come from a long line of creative people. My parents did glass blowing and lamp working. My dad could create anything and I’ve always had that talent and I just ran with it. I’m also a CrossFit coach and DJ on the side. Growing a business, you have to support it somehow.

Me: How long does it take to make a bed swing?
Neil: Usually about eight to ten days. We give customers about a four-week window once they order, depending on how busy we are.

Read full article (with pictures) here…


Bootcamp – 3/24

IMG_8908
[hr] 4 x 800m sprints – decreasing rest time 4, 3, 2 minutes between intervals


CF Blog March 24

Strength:

IMG_2550

EMOM 12 Clean & Jerk (up to 80%)

WOD: (from HQ)
AMRAP 7
10 Power Cleans (135/95)
20 Push-ups

Cash Out:
Reverse Tabata Assault Bike
8 Rounds of 10 seconds on 20 seconds off

***

POST OPEN WOD SOCIAL – Saturday March 25

Join us in celebrating the conclusion of the UCF OPEN COMPETITION on
Saturday, March 25th from 12-2pm for a Food and Drink Social. We will be
providing Lunch from Midwood Smokehouse!

Please RSVP back to mike@ultimatecrossfit.com if you plan on attending so
that we can get a total count.

Thanks and we hope to see you there!

***

Jordan in participating in the Fight for Air Climb this Saturday – check out his story and consider a donation:

I will be participating in the annual Fight for Air Climb in Charlotte on March 25th, 2017. The event consists of a 50-flight stairway ascent to raise funds in support of research, education and patient programs to help the millions of Americans impacted by lung cancer, COPD and other lung diseases.

Lung cancer is something that touches millions of lives and not in a positive way. I am fundraising and climbing in support of my late father (2009) who lost his battle with lung cancer and pulmonary fibrosis and my late grandmother (2016) who lost a valiant fight with lung cancer in the latter part of her life. They were two of my role models growing up and without them I would not be who I am today. Cancer has had a terrible impact on my family and I am fundraising not just in their memory but also with the hopes that we can put an end to this terrible disease so that other families do not have to experience the losses.

This is my third year participating in the climb and because of the enormous generosity of those in my life I have been the one of the events top individual fundraiser for two straight years. I hope to continue the streak this year and am extremely grateful for any donations – large or small, as it all goes towards a good cause and is something that has significantly changed my life.

Donate Now – Jordan’s Fight for Air Climb Page


CF Blog March 25

Open WOD 17.5

IMG_2134

10 Rounds for Time:
10 thrusters (men @ 95lbs., women @ 65 lbs.)
35 double-unders

Here are some tips for tackling this WOD courtesy of Breaking Muscle:

How to Approach this WOD

No surprises here. Thrusters were pretty much a given, and a couplet was also to be expected. And we finally see double-unders.

This couplet is a basic, straight-up “engine” WOD. Even so, there are a number of things you can do to improve your chances of scoring well. Here’s what I recommend:

Pace Yourself on the First Five Rounds
Go fast, but keep it under control for five rounds. Then push the pedal to the metal. Use the rhythm of the thrusters to keep your breathing steady. On the double-unders, try to stay relaxed.

Unbroken Sets
The best strategy for a good score is to hit every set unbroken. If that’s not going to be manageable for you, then have a plan on where you are going to break the sets—don’t try and “feel” your way through. Have a plan.

Even capable, experienced athletes may fail to get every set unbroken because of the double-unders; it’s all too easy to miss one, especially if you get off your planned pace and try to rush. A missed double-under is not really a problem and won’t affect your score much, if you just step through and get back to it right away. Don’t get all up in your head about it if you miss.

Continue reading…


CF Blog March 26

WOD:

IMG_2552

4 Rounds
300m Row
12 DB Push Presses (35/25)
16 DB Reverse Lunges (35/25)


Bootcamp – 3/27

IMG_7975
[hr] Bootcamp Poker


Conditioning – 3/27

IMG_8247
[hr]

WoD 1: Speed/Strength: Prowler Push down and back 3×5
WOD 2: AMRAP 20 – 500m Row + 400m run + 25 calories on the bike

CF Blog March 27

Strength:

IMG_2558

Front Squat 3×5 @80% of your Back Squat weight from last week or
~70-75%

WOD: (from HQ)
5 Rounds
10 KB Clean and Jerks (1.5/1) ea. hand
3 Muscle-ups

*6 C2B Pull-ups + 6 Dips = 3 MUs
**scale weight as needed (1.5’s are no joke in this one)
***scale total rounds or reps on MUs if needed 

***

Momma’s Quote of the Week: “You miss a 100 percent of the shots you don’t take.”—Wayne Gretzky

*

A note from Jordon:

“Thanks to everyone who donated to the Fight for Air Climb. The event was a huge success, raising over $70,000 to fight lung disease. Due to the generosity of our community, my team (Abby, Bo and myself) were the top fundraising team and I was the top individual fundraiser.”

*

Last day to submit your scores for this year’s final Open WOD!!!  That’s a wrap for the CrossFit Open 2017 season!


Conditioning – 3/28

IMG_8683
[hr]400m Run
40 KB swings
400m Run
20 KB SDHP
400m Run
10 burpees over KB
400m Run
20 KB SDHP
400m Run
40 KB swings
400m Run

Plank Challenge: 5 Rounds of 30 sec on/30 sec off wall sits

CF Blog March 28

Strength:

FullSizeRender-8

Halting Deadlift
Warmup sets:
1×3 @55%
1×3 @65%
Working sets:
3×3 @70%

WOD: (Linchpin)
AMRAP 12
35 Double Unders
7 Burpees
5 K2E

Post WOD Stretch

***

FREE Tix to tonight’s Charlotte Hornets Game!!! (3/28)  
While they last, there are a few 4-packs of tickets in the office up for grabs courtesy of Charlotte Metro Credit Union (thanks to Rachel and Jim G.!)

*

The 2017 CrossFit Open season has officially wrapped up!!  As Mie is busy tallying the scores (winners TBA), we just wanted to take a moment to say “thanks” to everyone for such a fun 5 weeks!!!

First, thanks to LB and Mike for organizing a great (and yummy) – social on Saturday!  It was the perfect way to come together to celebrate after a spicy workout!

Also, thanks to everyone who actively participated this year – community is what this is all about!  And you all proved once again, what a fabulous community we have!

But mostly, a HUGE THANKS to Coach Mie for organizing the BEST OPEN that this gym has ever seen!!!  Honestly, between the mini challenges and points for everything from creative shirts to silly social media posts – she made the Open a FUN event, fostered by awesome community support, with a side of competition.


Bootcamp – 3/29

IMG_8287
[hr] 5 Rounds of 2 Min AMRAPs:
10 Bar Rows
10 Squats
10 Push-ups
*Rest 2 min between rounds, start where you finished last round

Cash Out: 3×10 hollow rocks and back arches


Conditioning – 3/29

IMG_8694
[hr] 4 Rounds
800m run + max ball slams + 2 mins rest between rounds


CF Blog March 29

Strength:

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Push Press 3RM, then 1 x max reps @80% of your 3RM

Partner WOD: “Balls to the Wall” (from 6/1/16)
Teams of 2
100 Wall Balls (20/14)
100 Medicine Ball Twist Passes (20/14)
100 Ball Slams (30/20)
100 Med Ball Sit-up Throws (20/14)
100 Dynamic Push-ups
800m Med Ball Run

***

2017 Winners/Prizes Announced!!

Dear captains, competitors, and coaches,

CONGRATULATIONS to everybody who participated!! I was so proud to see all the heart, effort, and creativity I witnessed throughout the entire Open!
I am thankful to be a part of a such caring, amazing, and fit community!

*** Special THANK YOU to all the captains who took the time to organize and motivate their team to make this competition so special!! Also, THANK YOU to the coaches who put themselves out there for the Beat-your-coach challenge! Finally, THANK YOU to Lance, Mike, and the gym for their generosity in providing the kick-ass BBQ, drinks, prizes and allowing us to take part in the Open! ***

FIRST PLACE goes to … Team “Mom Jeans and Power Cleans”!

1st Team “Mom Jeans and Power Cleans (Trish) – 205pts
Tied-2nd Team “Flexual Healing” (Zach) – 159pts
Tied-2nd Team “Lucky Charms” (Brad) – 159pts
4th Team “Flying Vs” (Reid) – 154pts
5th Team “Dirty Jerks” (Katie) – 149pts
6th Team “Bacon and Legs” (Bridget) – 118pts
7th Team “Cool Runnings” (Sean) – 89pts
8th Team “Sleeves Optional” (Aaron) – 84pts

17.5
Men Rx’d
Steve 10:57
Bill 11:58
Chris P 12:13
Sam I 12:32
Bo 12:51
Matt 13:21
Dudley 13:24
Brad 13:44
Ian 14:13
Pete 14:16

Women Rx’d
Jess 11:26
Sam F 12:18
Katie 12:32
Erin 12:56
Lisa 14:23

Men Scaled
Sean 8:19

Women Scaled
Abby 7:15
Tara 8:09
Allyson 9:33

*

From Mike:

Great work guys!!! Incredible Open Season this year. Mie, Captains, we
can’t thank you guys enough!!!

**See below for Prizes**

Captains: Send me your team roster and let folks know to come and see me
to pick up their prizes.

To split up the money we can either get some cash together or we can take
out the winnings on your April Membership Dues. Just let me know what
works for you guys and your teams.

Thanks so much and congratulations!!!

Prizes:

55 competitors @$20/per = $1,100
10% to charity of winning teams choice = $110 matched by the gym = $220 to
the charity of the winning teams choice.

$1,100 – $110 = $990, round it up to $1,000

1st Place Prize:
$500
1 tee shirt for each member of the team
1 bag of pure whey for each member of the team
1 case of Kill Cliff split among the team
1 free month at the gym for a friend or family member, for each member of
the team (if current crossfitter: one free month, if beginner: foundations
course + 2 weeks)

2nd Place Prize:
$250
1 case of Kill Cliff split among the team

2nd Place prize:
$250
1 case of Kill Cliff split among the team


Conditioning – 3/30

IMG_8731

Mediocre

Happiness and job satisfaction

Secret to a faster marathon? Slow down.

Watch: foxhole friends

Unbelievable

Built on air

NIO EP9

What’s the point?

[hr] 1600m row
1200m row
800m row
400m row
200m row
– rest two minutes between rows


CF Blog March 30

Speed:

IMG_1956

10 x 25M Partner Band Sprints

WOD:
3 Rounds
50m Farmer’s Walk out (1.5/1)
100m Sprint (50m down & back)
50m Farmer’s Walk back (1.5/1)
10 Get-up Sit-ups (1 pood) (5 ea. side)*
10 Box Jumps (30/24)
30 Sledgehammer Strikes

*KB partial Turkish get-up – up to the elbow or hand and back down again

***

James McKenna is working to raise money for Childhood Cancer Research and he’s shaving his head for the cause!

You can check out his page and consider a donation here

I am shaving to raise money for childhood cancer research
I’m shaving my head to raise money for childhood cancer research! Did you know that kids’ cancers are different from adult cancers? It’s true. And childhood cancer research is extremely underfunded. So I decided to do something about it by raising money for cures.

Now I need your help! Will you make a donation? Every dollar makes a difference for the thousands of infants, children, teens, and young adults fighting childhood cancers.


Bootcamp in The Pit – 3/31

IMG_8897
[hr] Inside due to rain. Workout TBD.


CF Blog March 31

Strength:

IMG_7855

OHS 1-1-1-1-1-1-1

WOD: (Linchpin)
3 Rounds
15 Calorie Bike/Row
15 Power Snatches (75/55)

Post WOD Stretch

***

Some Food for Thought for your Friday, courtesy of Breaking Muscle:

Why Gratitude Is An Essential Training Mindset

Justin Lind

What is your primary reason for training? Perhaps you want to lose fat, gain strength, improve in your sport, or complete a mud run. Maybe you simply want to feel more capable and confident as you move through life. Perhaps you have a reason for training that is entirely your own. Regardless of our respective reasons to train, we all want to improve. We all want to progress. We train to be better.
While progress and improvement provide the motivation to train, they can also carry the unfortunate side-effects of discouragement and discontent. Commitment to progress and laser-focus on our goals can leave us feeling incomplete and inadequate. If “better” is the reason to train, then right now, we might not be “good enough.”

How do we guard against discontent and discouragement in our training? How do we strike a harmonious balance between a hunger for progress and contented appreciation for where we are now?

Gratitude and Looking Back

“My best moments come when I dwell in the house of gratitude”
-Per Espen Stoknes

I believe it is more productive to have a direction than a destination. Choose the areas you want to work on, rather than maintaining a focus on a specific goal. Strictly defined goals lead us to measure our progress against them; that is in fact the point of goals. This can provide motivation for some. For others, goals only give a quantifiable measure of the gap between where we are and the (often arbitrarily chosen) place we would like to be.

High-level athletes need this detailed examination of progress to measure their specific regime’s efficacy. Most of us simply want to feel stronger, faster, more capable, and more in touch with our bodies. Do you need to see a specific number on the bar to tell yourself that you feel stronger?

Abstaining from setting a specific goal eliminates our forward-looking frame of reference. We must then look back to past performances to measure progress. This change proves subtle, but profound. Shifting our perspective cultivates celebration for how far we have come, rather than discontent over how far we feel we have left to travel. Be happy today, and never relinquish pride in your progress to some future, imagined end point.

Without hard goals and perfectly-crafted programs, we need to pay more attention to what each rep and each movement feels like. We work from perception, rather than percentages. Full embodiment and self-awareness are far more valuable than any PR.

Training with Gratitude

Whether consciously or not, we take stock of our physical state every single time we set foot in the gym to train. An off day (or simply falling short of our expectations) tells us we are less-than, and can breed discontent.

Use each training session as an opportunity to celebrate your progress and express gratitude for your training. As you warm up and progress through early sets, remember your excitement when these same weights and movements first came as PRs. Appreciate all that your body can do, and rejoice that you don’t face the challenges and limitations brought about through unfortunate accidents, different birth conditions, or simply those who have put in less work.

read full article here…


CF Blog April 1

Hero WOD:

IMG_6983

Partner Liam
800m Plate Run Together (45/25)
100 T2B
50 Front Squats (155/105)
10 Rope Climbs
800m Plate Run Together (45/25)

*Rope Climbs may be done at any time during the workout, split up as needed.

*

Hero-Liam-Nevins
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

***

Good on James for raising funds and awareness for childhood cancer research by shaving his head!  And thanks to all who contributed to the cause

***

Good luck to all our UCF members taking on the Cooper River Bridge Run today!!  Run hard friends!!