Abs-O-lutely!

9:30 crew loves to lunge.

Love your abs. It’s almost that time of the year when you’re about to show them to everyone. Bootcamp isn’t all about vanity. But, we help where we can.

I dig this. Check out the article below from Crossfit Lisbeth:

FIND OUT WHAT YOU’VE GOT.
Doing something you’ve never done before: that’s not easy.
Not as an adult. As kids, we’re used to trying new things. As adults, we find safety in our knowledge and our accomplishments.

Learning? Admitting you’re brand new at something? Trying something you’ve always wanted to do, somewhere deep inside but you were too scared to ever really admit it? That’s rough stuff. You have to be tough to throw yourself into that mix.

But you need to.

Or you might end up among those legions of folks who go through life and realize later, way later, that they should have grabbed that opportunity, should have laid themselves out there, should have taken that overseas job, should have visited their mom that last time, should have kissed that girl.

Safe in everything is nice, but it’s boring. Follow your heart, as scary as that might be. Go kick up into that handstand, go try that Skin the Cat, go open your own CrossFit affiliate.

So, go do something different. Some of you have found you like to run and signed up for a mud run or 5k. Other folks have found they have a challenge to face down in 100 Days of Push Ups Half marathon? Sprint Triathalon? Hell, it doesn’t even need to be related to exercise or sports… just go out and try something new. Whatever that means to you. Find a new job that fits you better… Buy a farm… Open a silkscreening business… Pay your bills online… Ride a motorcycle… Step outside of that comfort zone. It can be very, very rewarding.

5/1 Workout:
“Ab Wheel”

Push Ups: 31


5/1 BC

5/1 Workout:
“Ab Wheel”


CF Blog 5/2

WOD:

25 HSPU

50 Toes 2 Bar

800m Run

75 Push Press (75/55)

150 Double Unders

“Brett sweats hearts”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 32

 

 

 

 

 

DRINK WATER!!!

IT’S HOT OUTSIDE AND IT’S TIME TO START THINKING ABOUT HYDRATION:

In case you haven’t noticed, it has been unusually hot already this year and it’s only the first week of May. The last thing we want to do is overheat when we train in this kind of weather. We need to start thinking about hydrating and staying cool as we move into these spring and summer months. Since we don’t have AC in the gym, what we need to do is start acclimating.

Clothing: Wear sweat wicking materials if at all possible, shed layers if you need to (shirt off). Keep your shorts on. No sweat shirts or sweat pants; this isn’t 1980 Rocky.

Water: The American College of Sports Medicine states that the more active you are, the more water you need. Drink early and drink often. If you wait until you are thirsty or in the middle of a workout, it is probably too late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don’t chug during exercise or you may meet mr. pukie)

After you exercise, drink at least 16-24oz of water for every pound that you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny, let a trainer know ASAP. Sit down in a shaded area or near one of the fans and lightly sip water. Dumping fluid over your head will not reduce or lower body temperature. It just feels damn good. If you need an ice pack we will get you an ice pack to help you reduce your body temperature and chill you out.

When it gets this hot this fast we can’t expect to jump into the workout at 100% like we normally do, so please don’t. Take it slower on the hotter days, especially at the beginning of the summer. Hit a workout at like 70-80% max effort. This will allow your body to start getting used to the weather instead of overworking itself while trying to stay cool. Slowly start increasing intensity as you feel your body getting used to the change in weather. Proper acclimatization generally takes about two weeks. So be patient and be smart.

If you have any questions talk to one of your coaches.

Thanks,

 

 

 

 

 

 

 


CF WOD 5/2

WOD:

25 HSPU

50 Toes 2 Bar

800m Run

75 Push Press (75/55)

150 Double Unders


Results from the first "Cindy" 2 years ago. How did you stack up?

This is our third year of existence. As such, and considering I feel quite unoriginal this morning, here’s the blog post from Day 3 ofMay’s 2010 Bootcamp session…

An old CrossFit standard goes outside. What does that look like?

Bootcamp Cindy:

5 pushups
10 situps
15 squats AMRAP, 2 rounds x 10 min.

What was the hardest part? Situps after yesterday’s ab extravaganza? The pushups?

This bootcamp is a new venture at Ultimate CrossFit. As such, we’re certainly open to feedback. What do you like? What can we improve? Keep this in mind as we progress through the month. We want this to be a program that you dig and that earn great results from. Post a comment on the blog, email the instructor… give us your thoughts and comments.

Why push yourself? Intensity is something you have to find within yourselves to achieve best results. We can push you. But, ultimately, intensity is up to you. Go get it each morning!

How about why we do this? Here are seven benefits to working out.

5/2 Workout:
“Broken, Runny Cindy” 10 min AMRAP of 5 Push Ups, 10 Sit Ups, 15 Squats. Eery 5th Round, complete 1 Hill Sprint. Break for a timed 400m Sprint. Repeat original workout to beat previous score/reps.

Push Ups: 32


5/2 BC

5/2 Workout:
“Broken, Runny Cindy” 10 min AMRAP of 5 Push Ups, 10 Sit Ups, 15 Squats. Eery 5th Round, complete 1 Hill Sprint. Break for a timed 400m Sprint. Repeat original workout to beat previous score/reps.


Endurance 5/2

Endurance WoD 5/2: AMRAP 25, 200 m sprint, 30 second rest

6:30 AG Middle School Track – If track is being used, we will use the smaller track at Barclay Downs/Runnymeade


CF Blog 5/3

Strength:

3 x Max Rep Ring Rows

WOD:

3 Rounds

5 Muscle-ups

50 Air Squats

“Team UCF”

 

 

 

 

 

 

 

 

 

 

Good luck to Jayme Bowles, Brian Walsh, Taylor Seeloff, Kim Norton, Ben Hunley and Liz Naum as they travel to Landover, Maryland today to compete in the 2012 Mid-Atlantic Regionals. The 6 event competition starts on Friday and will go through Sunday. We are one of 30 teams in the region vying for a spot in the Crossfit Games.  GET SOME UCF!!!

PUSH-UP CHALLENGE DAY 33


CF WOD 5/3

Strength:

3 x Max Rep Ring Rows

WOD:

3 Rounds

5 Muscle-ups

50 Air Squats


Today I’ll mix in the foodie stuff with some actual Randomness…

Fatigue is an emotion, not a physical state.

Farms without soil. The Middle East is on it!

The “Perfect Strangers” video game. Online. Yes, you absolutely want to click on this. FIND the time today to chase your dreams. Balki will help.

Wait… is organic farming… bad for the environment?

The 14 Best (and Worst) Gluten-Free Beers. I’ve tried all but 2 of these. Stick to ciders.

Just read this today as you eat your lunch. Digest both. This article talks about fuel, both gasoline and diesel. Well, and another kind.

The most metal disease that could afflict a metal guitarist. Slayer’s Jeff Hanneman suffers from a skin-eating disease.

Are Atheists more more compassionate than highly religious folks? Interesting.

Western North Carolina is in swing this Spring with the Farm to School program.

What’s the real problem… the kids OR the parents?

It’s National Bike Month and this site urges you to ride to work. Get your ass on that bick!

Design thinking as problem solving. Who’s “creative”? Check out the trailer for this documentary, Design & Thinking… looks interesting.

5/3 Workout:
“Death by 10 meters”

Push Ups: 33


5/3 BC

5/3 Workout:
“Death by 10 meters”


CF Blog 5/4

“Is this how you approach the bar? It should be ;)”

 

Strength:

Deadlift 3-3-3-3

WOD:

3 Rounds

500m Row

20 GHD Sit-ups

2 Rope Climbs

“DA”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 34

 

 

 

 

 

HOW TO BECOME AN OVERNIGHT SUCCESS by Lisbeth Darsh @ crossfitlisbeth.com

Work.Really hard. For years. And when a door opens, run through it. When opportunity presents itself, don’t just grab it — knock it down, toss it on your back, and sprint until you’re ready to throw up. Suck in more air and run even harder. Ignore the pain and head for the light. Run as if darkness itself is chasing you and failed steps will take your soul.

There is no such thing as an overnight success. There is only the dream of the overnight success: the myth, the legend, the want that we all have.

Lasting success is the result of hard work. Period. Dot.

If you want something, go get it. But don’t think it will come overnight. It never does. Be prepared to work hard, for years.

Be prepared to serve. To let others come first. To set yourself on fire. To set your very soul on fire. To offer your heart plain and simple, live and beating, right there on the table, every day.

Expect to be attacked. Expect to be ridiculed. Expect to be ignored.

Breathe. Hurt. Suffer. Smile.

And maybe, one day, you’ll find yourself wondering how you got so lucky — and you’ll realize it wasn’t luck at all.

Now, get back to working on your dream.


CF WOD 5/4

Strength:

Deadlift 3-3-3-3

WOD:

3 Rounds

500m Row

20 GHD Sit-ups

2 Rope Climbs


Great work this morning, guys. High volume, for sure. You can thank me later…

Hey! If it’s nice out this weekend, get in a Speedo and try to tan those cheeks. After all, you work out. Don’t be afraid to show it.

Click this.

Have a great weekend.

5/4 Workout:
“BC Filthy Fifty” 50 reps each of Squat, Extreme Jack, Push Up, Kayak, Mtn Climber, PU-to-Plank, Frog Squat, Knees-to-Elbows, Row Boats and Burpees.

Push Ups: 34


5/4 BC

5/4 Workout:
“BC Filthy Fifty” 50 reps each of Squat, Extreme Jack, Push Up, Kayak, Mtn Climber, PU-to-Plank, Frog Squat, Knees-to-Elbows, Row Boats and Burpees.


CF Blog 5/5

WOD:

5 Rounds

20 Pull-ups

30 KB Swings (1.5/1)

40 Double Unders

“Eric and Seth”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 35

 

 

 

 

 

 


CF WOD 5/5

WOD:

5 Rounds

20 Pull-ups

30 KB Swings (1.5/1)

40 Double Unders


CF Blog 5/6

WOD:

1000m Row

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

1000m Row

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 36


CF WOD 5/6

WOD:

1000m Row

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

50 Wall Balls (20/14)

50 Abmat Sit-ups

1000m Row


CF WOD 5/7

Strength:

Press 3-3-3 @ 80-90%

WOD:

3 Rounds

400m Run

15 Renegade Rows (35/20)

10 Ring Dips


CF Blog 5/7

Strength:

Press 3-3-3 @ 80-90%

WOD:

3 Rounds

400m Run

15 Renegade Rows (35/20)

10 Ring Dips

Momma’s Quote of the Week:  “It’s perseverance that’s the key. It’s persevering for long enough to achieve your potential.”–Lynn Davies

 

 

 

 

 

 

 

 

 

Congratulations to Team UCF on their 12th place finish at the 2012 Mid Atlantic Regionals.  Congratulate these athletes when you see them. The busted their butts, scratched and clawed and earned their way into the final workout of the day. Way to go team! You should be proud of what you were able to accomplish over the weekend!!! Thank you so much for giving it your all!!!


Today’s post, courtesy of my wife.

Everyone wants to eat healthy, lose weight and be fit. But what length are you willing to go to do this? You’re getting up every morning and coming to bootcamp – that’s step in the right direction! Now, let’s talk a little more in depth about what you’re eating. Your food choices can, and will, undo what you are working to accomplish with bootcamp. Or, you can make smart choices and see even greater results. The main focus is the QUALITY of food and drink you are putting in your mouth. Read this great article that talks about the quality and healthiness of food.

When we talk “diet” go ahead and stop thinking we’re limiting intake of food. By “diet” we are talking about eating habits. How and what you eat … this is all about a lifestyle change. You can be on a hard core diet and lose weight. But unless you are truly changing bad eating habits, that weight will come back. I am a great example. Before deciding I needed to get in a workout program, I decided I would try Nutrisystem. And boy did I lose weight. Fast … and boy was I STARVING. All the time. I couldn’t run two blocks and couldn’t do a push up. It wasn’t until I realized through my first couple of months in bootcamp that eating healthy was what I needed. Now, that said, you don’t have to be perfect. I remember someone saying something so important to me when I was starting out. “Don’t let perfect get in the way of good.” You’re going to slip and have a bad day. And if you slip, you pick yourself back up and make a better choice the next go around. Again, please don’t think about nutrition as a “diet”. You’re not on a diet, but you’re incorporating healthy eating into your daily routine. Just as you are incorporating bootcamp as an active part of your life. It’s all about that lifestyle change. Now go get it!

Eating well is more than half the battle, folks. Tighten it up!

Happy Birthday Betty!

5/7 Workout:
6 Rounds of 15 Burpees and 400m Run.


5/7 Workout:
6 Rounds of 15 Burpees and 400m Run.


CF Blog 5/8

“One word: Wow”

Strength:

Back Squat 8-8-8

WOD:

AMRAP 8

50 Burpees

Max Rep Power Cleans (155/105) w/ remaining time on clock

*your score is the number of power cleans you complete

Post WOD Partner Abs:

15 K2E while partner holds a plank then switch

25 Med Ball Sit-up throws each

25 Partner leg throws each

15 K2E while partner holds a plank then switch

“Chris Spealler”

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 38

 

 

 

 

 

SPEAL by lisbeth Darsh @ crossfitlisbeth.com

I struggle here today to find the words to place the performance of one man into context,to give perspective, to serve justice unto the event and not overdramatize, overspeak, overwrite the events that happened on one Sunday afternoon in Colorado. It was just exercise, after all. One man picked up weight and put it down. He threw a ball in the air and caught it. He pulled himself up on the rings.

And he pulled us all up.

Chris Spealler, a small man with the strength of a bigger man, a Bible tattoo on his chest, and a megawatt smile, lifted us all up on a Sunday afternoon and made us feel, for one bright, sunny afternoon, like life was fair.

He got third place in the South West Regionals of the CrossFit Games. Third place. And yet he overshadowed the first and second place winners. Why? Because he wasn’t supposed to be on that podium. Because he came from  behind. Because when all else was dark, Speal was light. Because one man, one small man, working harder than ever, managed to pull out the performance of a lifetime and make the last spot in his region for the 2012 CrossFit Games.

Speal will be going back to the Games for the sixth time: the only person to compete in all six CrossFit Games. That in itself is remarkable. That he was also the 2010 CrossFit Games “Spirit of the Games” award winner is remarkable. That he managed to push that big honking sled in the 2011 Games is remarkable. There is pretty much nothing unremarkable about Chris Spealler … except that he’s a regular guy, a husband, a dad, a CrossFit affiliate owner, a CrossFit Level One trainer, and just about one of the nicest guys you could ever meet.

And, so, one Sunday afternoon in the beginning of May, we huddled around our laptops and our iPads and our phones and waited breathlessly for the next updates, the next words, the next news coming from the Regionals. Could Spealler do it? Could he make it when all the odds were against him?

He did. And we all yelled and cheered and cried when he did. One man. Exercising in a gym in Colorado. And yet it was important, so important.

Why?

Because of this crazy CrossFit thing. Because CrossFit inspires us in ways we never dreamed of before. We go to the gym and we become better athletes … and then better friends, better parents, better people. And it all starts in the gym, doing CrossFit together. We have learned this now. We know that CrossFit is more than a workout, more than a name, more than one person, or ten, or a hundred, or a thousand.

Who would have ever imagined we would be there like that? Huddled around our phones and laptops and iPads, reading tweets and updates and wondering how it all ends, or continues, for a little guy from Utah? Who would have thought our hearts could hold so much hope, so much joy, so much love?

And so the story goes on, and we all play our roles. Victory, near-misses, failure. We go to the gym and continue our journey, but we savor the moments like Speal’s — the times that give us all hope — hope we so need — that if you work hard, really hard, and you do the right things, that life will come around and reward you …

Thank you, Chris Spealler, we needed that.


CF WOD 5/8

Strength:

Back Squat 8-8-8

WOD:

AMRAP 8

50 Burpees

Max Rep Power Cleans (155/105) w/ remaining time on clock

*your score is the number of power cleans you complete

Post WOD Partner Abs:

15 K2E while partner holds a plank then switch

25 Med Ball Sit-up throws each

25 Partner leg throws each

15 K2E while partner holds a plank then switch


For various reasons, this was posted very late yesterday. So, I’m leaving it up today, with some minor tweaks…

We ran a few hills yesterday, huh?

Runnersworld.com says that running hills helps with leg strength, how efficiently your body uses oxygen, and aerobic capacity. Running uphill strengthens your hamstrings, calves, glutes, hip flexors, and Achilles tendons. Hill training also uses more upper body muscles then flat running. The article says that hill running is great resistance training because you are fighting the resistance of the slope on the uphill and gravity on the downhill.

Aside from these benefits, running hills also helps you lengthen your stride by increasing your hip flexibility. In the long run, this makes you a faster runner. If this isn’t enough for you, then consider this, running hills is a better heart and lung workout than running on a flat surface. The harder you push, the more oxygen your body will require.

Man, sounds like maybe we should do more of this stuff, huh?

**Today marks Day Two of our good friend Bob Weeks’ run across North Carolina (Asheville > Wilmington, 464 miles) to raise money and awareness for the Wounded Warrior Project. Bob’s organization, Fix4theDay is very near and dear to us at Ultimate Crossfit. Keep up with him here and give him some support if/when you get the chance. GOOD ASS WORK, Son!**

5/9 Workout:
Speed: Prowler x5 WoD: Partner 1 completes 15 Box Jumps while Partner 2 completes max rep ball slams, then they switch. Score is total reps combined. Finish with Ab Work.


5/8 BC

5/8 Workout: Poker


CF Blog 5/9

“What’s your excuse?”

 

Strength:

Jerk 1-1-1-1-1-1-1

WOD:

500m Row

rest 3 min

500m Row

*rows should be max effort

“CK”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 39

 

 

 

 

 

50% discount on the 2012 Carolinas Spartan Beast Race:

 

 

 

 

October 13th @ Carolina Adventure World, 1515 Arrowhead Road | Winnsboro, SC 29180

To receive your your 50% OFF Registration for the 2012 Carolinas Spartan Beast:

1) Visit www.spartanrace.com/carolinas-obstacle-racing-the-beast-2012.html to register

2) Enter the code ENDURANCE50 (exactly as it appears) to save 50% on the 2012 Beast

3) Follow the instructions in your Carolinas Beast Confirmation Email to receive your exclusive coupon code for your 50% off entry into the 2013 Charlotte Spartan Sprint

4) ACT NOW as this offer ends Wednesday, May 16th, 2012!


CF WOD 5/9

Strength:

Jerk 1-1-1-1-1-1-1

WOD:

500m Row

rest 3 min

500m Row

*rows should be max effort


Endurance 5/9 & 5/12

Endurance 5/9 –  Up & Down the Ladder: 200, 400, 600, 800, 600, 400, 200

*AG Middle School Track at 6:30 PM – In the event of inclement weather, class will be cancelled.  This is due to the slick surface of the track and no one needs to be in an open field when there is lightning 🙂 Check the website for updates later today!

Endurance 5/12 – TRAIL Run – US National Whitewater Center – Check the blog for confirmation later in the week as the trails do close based on weather conditions.

 


5/9 BC

5/9 Workout: Speed: Prowler x5 WoD: Partner 1 completes 15 Box Jumps while Partner 2 completes max rep ball slams, then they switch. Score is total reps combined. Finish with Ab Work.


CF Blog 5/10

“Lunch Hour: America’s School Lunch Program – The Trailer”

WOD:

5 Muscle-ups

10 Pistols (each leg)

20 Toes 2 Bar

30 Push-ups

40 KB Swings (1.5/1)

50 Walking Lunges

100 Double Unders

5 Muscle-ups

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 40

 

 

 

 

 

YOGA CLASS IS CANCELLED THIS SUNDAY 5/13


CF WOD 5/10

WOD:

5 Muscle-ups

10 Pistols (each leg)

20 Toes 2 Bar

30 Push-ups

40 KB Swings (1.5/1)

50 Walking Lunges

100 Double Unders

5 Muscle-ups


We are now accepting sponsorships. OK, there is lots to cover today. It’s Random Notes. Welcome.

Boat shoes from adidas.

Mad Men, The Pitch… advertising is all the rage these days, huh? In real reality… is it swallowing the creative class?

A new HBO documentary called The Weight of the Nation premieres May 14th and 15th.

Why does the campaign to stop childhood obesity keep failing? Gary Taubes on the matter. (thanks to Boone for the link).

In memoriam a member of one of my first music loves, here’s an (interesting) article on the second career of MCA/Adam Yauch. And another great one from Sasha Frere-Jones.

Changing gears, here are 15 powerful things that happy people do.

Y’know that Ice Cube song “Today Was a Good Day”? Ever wonder what day that was? Me too. Found the answer: January 20, 1992.

7 foods you should NEVER eat.

How did traditional media beat social media (I hear it’s all the rage) to the punch on this?

That’s all for politically-pointed links. Promise.

Are you in touch with your internal time?

The WSJ is reporting that schools have a big impact on our childhood obesity problem. Really?

5 strategies to manage technology overload. I know some of you need this badly.

Last childhood obesity-related link / trailer for the day: Lunch Hour: America’s School Lunch Program. Warning… this one will get you fired up.

Can “liking” stuff on Facebook get you in trouble at your job?

5/10 Workout:
“The  Boone.2” 4 x 4 min AMRAP with 1 minute rest between. Partner 1 performs a dumbell movement while Partner 2 does hill run with push ups or sit ups. Round 1. goblet squats – push ups. Round 2. shoulder press – sit ups. Round 3. walking lunge – push ups. Round 4. bent-over row – sit ups.

Push Ups: 40

 


BC 5/10

5/10 Workout:
“The  Boone.2” 4 x 4 min AMRAP with 1 minute rest between. Partner 1 performs a dumbell movement while Partner 2 does hill run with push ups or sit ups. Round 1. goblet squats – push ups. Round 2. shoulder press – sit ups. Round 3. walking lunge – push ups. Round 4. bent-over row – sit ups


CF Blog 5/11

WOD:

5 Rounds

9 Deadlifts (135/95)

6 Hang Power Snatch (135/95)

3 OHS (135/95)

“Marcus and Gus”

 

 

 

 

 

 

 

PUSH–UP CHALLENGE DAY 41

 

 

 

Reminder: There will be no Yoga Class this Sunday

 

UCF NIGHT @ MOGA: MONDAY, MAY 14th

 

 

 

 

Who: UCF community

What: Donation based MOGA class (you choose what you want to pay)

Where: Moga Charlotte – 2108 South Blvd Suite 202, Atherton Lofts

When: Monday May 14th 7:15-8:15pm

Why: give back to your body, hang out with your friends, support two great local businesses 🙂 


CF WOD 5/11

WOD:

5 Rounds

9 Deadlifts (135/95)

6 Hang Power Snatch (135/95)

3 OHS (135/95)

 


I know that was a very popular workout this morning. You’re welcome. Have a great weekend!

5/11 Workout:
Death by Burpees + Suicide Sprints.

Push Ups: 41


BC 5/11

5/11 Workout:
Death by Burpees + Suicide Sprints.


CF Blog 5/12

WOD:

“Garrett”

800m Run

then 8 Rounds of:

5 HSPU

6 Squat Clean Thrusters (135/95)

7 Bar Facing Burpees

then:

800m Run

 

 

 

 

 

 

Garrett Carnes is a local Mooresville Marine who was injured in Afghanistan in February.  Come on out to the gym today and show your support for a local hero. We will be collection donations for the Wounded Warrior Project in Garrett’s honor if you would like to donate. You do not have to donate to participate in today’s Hero WOD.

PUSH-UP CHALLENGE DAY 42

 

 

 

Reminder: There will be no Yoga Class this Sunday

 

UCF NIGHT @ MOGA: MONDAY, MAY 14th

 

 

 

 

Who: UCF community

What: Donation based MOGA class (you choose what you want to pay)

Where: Moga Charlotte – 2108 South Blvd Suite 202, Atherton Lofts

When: Monday May 14th 7:15-8:15pm

Why: give back to your body, hang out with your friends, support two great local businesses :) 


CF WOD 5/12

WOD:

“Garrett”

800m Run

then 8 Rounds of:

5 HSPU

6 Squat Clean Thrusters (135/95)

7 Bar Facing Burpees

then:

800m Run


CF Blog 5/13

Strength:

Weighted Pull-ups 3-3-3

WOD:

4 Rounds

400m Sandbag Run

6 Chest to Bar Pull-ups

9 Box Jumps (30/24)

12 KB Swings (2/1.5)

“Paul”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 43

 

 

 

REMINDER: THERE WILL BE NO YOGA CLASS TODAY

 

UCF NIGHT @ MOGA: MONDAY, MAY 14th

 

 

 

 

Who: UCF community

What: Donation based MOGA class (you choose what you want to pay)

Where: Moga Charlotte – 2108 South Blvd Suite 202, Atherton Lofts

When: Monday May 14th 7:15-8:15pm

Why: give back to your body, hang out with your friends, support two great local businesses :)


CF WOD 5/13

Strength:

Weighted Pull-ups 3-3-3

WOD:

4 Rounds

400m Sandbag Run

6 Chest to Bar Pull-ups

9 Box Jumps (30/24)

12 KB Swings (2/1.5)


CF Blog 5/14

Strength:

Press 8-8-8 @60-70%

WOD 1:

400m Run

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

WOD 2:

4 Rounds

10 KB SDHP (2/1.5)

10 Box Jumps (24/20)

20 Push-ups

“Dale and Lauren”

 

 

 

 

 

 

 

 

 

 

 

Momma’s Quote of the Week:  “No one succeeds without effort…Those who succeed owe their success to perseverance.”–Ramana Maharshi

PUSH-UP CHALLENGE DAY 44

 

 

VOLUNTEERS NEEDED:

CHARLOTTE 1 MILLION: A DRIVE TO END HUNGER MEAL PACKING EVENT

When: May 24 – 25, 2012

Where: The Charlotte Convention Center

On May 24-25, Second Harvest Food Bank and AARP are in need of thousands of volunteers to package one million nutritious meals as part of the Drive to End Hunger. Be a part of this extraordinary two day effort to help fight hunger among people 50 and older in your community and across North Carolina.

All of the meals will be distributed in NC. They will be divided between the five Food Banks in NC according to the greatest elderly need.

Jeff Gordon, four-time NASCARR Cup Series Champion and driver of the #24 Drive to End Hunger Chevrolet, will be at the Charlotte Convention Center on Thursday, May 24 to participate. Also participating are tennis legend Martina Navratilova on Thursday, May 24 and Friday, May 25, and sports broadcaster James “JB” Brown on Friday, May 25.

To register to volunteer to help at this event or to get more information, please go to this link:

http://drivetoendhunger.org/Charlotte-meal-packaging-event/?cmp=NLC-FDN-0503

You can also register by calling 704-376-1785 and for Shay, Wendy, Delilah or Toni.

This should be a fun event while at the same time contributing to a much needed cause. We encourage you to be involved if your schedule allows.

 

 

 


CF WOD 5/14

Strength:

Press 8-8-8 @60-70%

WOD 1:

400m Run

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

10 Ball Slams (30/20)

5 Burpees

WOD 2:

4 Rounds

10 KB SDHP (2/1.5)

10 Box Jumps (24/20)

20 Push-ups


Let’s discuss your comfort zone and what happens when you exist inside it’s little forcefield that protects you from things like soreness, fatigue and… results.

The answer: nothing.
Or, at least, very little.

But, this is kind of the way we like it, right? Comfortable is a couch or recliner, or your bed in the wee hours of the morning. And, hey, who doesn’t love that?

But…

If you’re operating in your workouts at a pace or an intensity that is “comfortable,” you’re cheating yourself. And I’d argue that you’re missing the point. Progress is made in that red zone just beyond “comfort.” And you know me well enough to know that I don’t mean a red zone that has you doing anything potentially harmful… nothing which would sacrifice that “delicious” form we constantly badger you about. I’m talking about breathing harder, sweating more, taking yourself that extra length for two more reps or giving that last ounce of energy. That’s where the magic happens. Taking yourself to that place is what’s going to get you where you want to be. So go there. Do more. If you have 8 seconds longer and your arms and chest are absolutely smoked, dig down and find 2 more push ups. Better yet, get 3. Nobody else knows. But you do.

Look, I can post videos and pictures and stories on this blog all day to motivate you, empower you and so on. Videos of guys without legs and arms climbing Kilimanjaro and wrestling… or commercials about guys playing basketball in a wheelchair… or girls sprinting with a prosthetic leg. And I hope it works to stoke the fire just a bit. But. Ultimately… it comes down to you. What do you want and how hard are you willing to work to get it.

If fitness and health were easy, we wouldn’t have the obesity epidemic we have in the US. Sitting on a couch, playing video games, sucking down “energy” drinks and wiping your greasy-fingered-Cheetos-paws on your chest is not what we are built for, as humans.

Be comfortable with the uncomfortable. That’s where you’ll find progress.

5/14 Workout:
Partners Complete 3 Rounds each of 5 Renegade Rows, 10 Wall Balls, 15 Sit Ups, 20 DB Lunges and 1 Rope Climb. Partner 1 works while Partner 2 “rests” in either Plank, Electric Chair or 6″ Leg Hold.

Push Ups: 44

You know what’s comfortable? A couch. A recliner. Your bed in the early hours of the day.


5/14 BC

5/14 Workout:
Partners Complete 3 Rounds each of 5 Renegade Rows, 10 Wall Balls, 15 Sit Ups, 20 DB Lunges and 1 Rope Climb. Partner 1 works while Partner 2 “rests” in either Plank, Electric Chair or 6″ Leg Hold.


CF Blog 5/15

“Nicole, Annie and Eva in Nasty Girls”

Strength:

Back Squat 3-3-3

WOD:

“Nasty Girls”

3 Rounds of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)

“Tim ready for battle”

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 45

 

 

 

 

VOLUNTEERS NEEDED:

CHARLOTTE 1 MILLION: A DRIVE TO END HUNGER MEAL PACKING EVENT

When: May 24 – 25, 2012

Where: The Charlotte Convention Center

On May 24-25, Second Harvest Food Bank and AARP are in need of thousands of volunteers to package one million nutritious meals as part of the Drive to End Hunger. Be a part of this extraordinary two day effort to help fight hunger among people 50 and older in your community and across North Carolina.

All of the meals will be distributed in NC. They will be divided between the five Food Banks in NC according to the greatest elderly need.

Jeff Gordon, four-time NASCARR Cup Series Champion and driver of the #24 Drive to End Hunger Chevrolet, will be at the Charlotte Convention Center on Thursday, May 24 to participate. Also participating are tennis legend Martina Navratilova on Thursday, May 24 and Friday, May 25, and sports broadcaster James “JB” Brown on Friday, May 25.

To register to volunteer to help at this event or to get more information, please go to this link:

http://drivetoendhunger.org/Charlotte-meal-packaging-event/?cmp=NLC-FDN-0503

You can also register by calling 704-376-1785 and for Shay, Wendy, Delilah or Toni.

This should be a fun event while at the same time contributing to a much needed cause. We encourage you to be involved if your schedule allows.

 


CF WOD 5/15

Strength:

Back Squat 3-3-3

WOD:

“Nasty Girls”

3 Rounds of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)


Great runnin’ this morning, gang!

What do you think about while you run? More importantly, what SHOULD you be thinking about while you run. Check out this article… 5 Running Mistakes you didn’t know you make. Hm. See anything familiar or that anyone’s ever accused you of?

1. Asymmetrical Running Pattern.
2. Inward Knee Collapse and Weak Hips.
3. Running on your fore-foot when you’re really a rear-foot runner (and vice-versa)
4. Over-striding or Over-swinging.
5. Being unaware of your foot type.

Weight of the Nation airs tonight and tomorrow night on HBO. You can stream it online if you don’t have HBO fo’ yo’ tee-vee.

5/15 Workout:
Run 1600m, Rest 3 minutes, Run 1200m, Rest 2 minutes, Run 800m, Rest 1 minute, Run 400m. Then complete 25 Burpees.

Push Ups: 45


BC 5/15

5/15 Workout:
Run 1600m, Rest 3 minutes, Run 1200m, Rest 2 minutes, Run 800m, Rest 1 minute, Run 400m. Then complete 25 Burpees.


CF Blog 5/16

WOD:

5 Rounds

5 Thrusters (135/95)

10 Burpees

Cash Out:

Prowler Push 2-2-2-2 (90/50)

“Get your stretch on”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 46

 

 

 

 

ULTIMATE CROSSFIT PICK-UP BASKETBALL:

 

 

 

 

 

At Myer’s Park Baptist Church every Wednesday night @ 730pm-9pm starting on May 23rd.

The cost to participate is $15 per month. We’ll just add this fee to your membership dues starting in June.

Let us know if you are interested in participating. This is coed and everyone is invited to come out and play.

 

 

 

 

 

 

 

FROM LULULEMON SOUTHPARK:

You can crush WODs and back squats, but can you run 13.1 miles? what better place to do it than in Vancouver, BC! join our lululemon southpark running club as we train for the august 11th half marathon. even if you can’t make it to vancouver, we’ve developed a hardcore 13-week training plan incorporating running and yoga that is perfect for any athlete. join us at ultimate crossfit tuesday nights at 7pm for tempo runs. for more information check out http://www.seawheeze.com/ and download the seawheeze app available at the app store.


CF WOD 5/16

WOD:

5 Rounds

5 Thrusters (135/95)

10 Burpees

Cash Out:

Prowler Push 2-2-2-2 (90/50)


Endurance 5/16

WoD 1: 16 x 100 m sprints, rest is amount of time to walk back to start.  All out effort!

WoD 2: 4 x 400 m, 2 minute rest

In the event of inclement weather, the class will be canceled 🙁 An update will be posted online should class be canceled.

 


Great workout today! Feelin’ a little “done” at the end? You did right be keepin’ on keepin’ on. See this. Seriously. Read it.

This Saturday… Food Revolution Day at Atherton Mills.

5/16 Workout:
AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run.

Push Ups: 46.


5/16 BC

5/16 Workout:
AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run.


CF Blog 5/17

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie Goes Rock Climbing”

50 Double Unders

1 Rope Climb

40 Double Unders

2 Rope Climbs

30 Double Unders

3 Rope Climbs

20 Double Unders

4 Rope Climbs

10 Double Unders

5 Rope Climbs

 

** Please be sure not leave valuables in your car… One of our coaches had their vehicle broken into in our lot during class.  Do what you can to minimize the temptation for someone to break in.  If you see something suspicious in the lot, let one of the trainers know!!**

 

“Welcome Jim Claire to the Muscle-up Club!”

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 47


CF WOD 5/17

Strength:

Deadlift 1-1-1-1-1

WOD:

“Annie Goes Rock Climbing”

50 Double Unders

1 Rope Climb

40 Double Unders

2 Rope Climbs

30 Double Unders

3 Rope Climbs

20 Double Unders

4 Rope Climbs

10 Double Unders

5 Rope Climbs


5/17 BC

5/17 Workout:
Tennis. Not really. But it happened on a tennis court.


Great googly moogly, it’s Random Notes:

In Defense of Fat.

Makers Mark Cigars.

This is Your Brain on Sugar.

Paleo Diet Risk Assessment.

25 Years of AIDS Posters.

15 Things You Should Give Up to Be Happy.

11 Classic Bands Who Changed Their Names.

9 Things No One Wants to Regret When They’re Older.

6 Supposed Superheroes You Could Probably Take in a Fight.

The Evolving Definition of Television.

Campbell’s Soup Vans.

A Whiteboard that’s not white. Or a board.

“The Pitch” features local ad shop BooneOakley.

What it means when you say “literally”.

Paleo catching on in San Fran.

Analysis of a typical Facebook status.

Jack White interviewed by Buzz Aldrin: Interview Magazine.

Sugar: The Bitter Truth (the short, backwards-hat version).

Hunter S. Thompson: A Cover Letter.

5/17 Workout:
Tennis. Not really. But it happened on a tennis court.

Push Ups: 47


CF Blog 5/18

Strength:

OHS 5-5-5

WOD:

AMRAP 15

10 Box Jumps (24/20)

15 Ball Slams (30/20)

10 Toes 2 Bar

50m KB Farmer’s Walk (1.5/1)

“The Three Amigas”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 48

 

 

 

 

SPENDING THE DAYS by Lisbeth Darsh @ http://crossfitlisbeth.com/

How do you spend your energy?Your days? Your love? Your life?

We talk so much about being efficient in our movements in the gym, about using our bodies wisely and purposively, about making each motion count … but do we think about that in our daily lives?

How functional are the daily activities of your life? The passing of the hours each day … what do you do with each one? 24. We all get 24. Each and every day. Do you use them well? Or do you squander them?

It’s probably safe to say you should not be like me. I am driven by the days, haunted by the hours, constantly reminded with each breath that the words will never all spill onto paper, that there are not enough minutes on any clock to hold all these thoughts, that life will time out while I am still struggling to express all that is in my head. Not everyone should be this way. It is, most likely, a bit unhealthy.

On the other extreme, I used to have a lover who passed so many hours and days with nothing. Mindless hour after hour filled with fluff and mayhem. I would ask, “But what are you doing with this time?” The answer was always the same: “I’m not like you. I can’t produce at that rate. I have to have downtime.”  Yet the downtime was not paired with much uptime. There was production of … almost nothing. Day after day. Month after month.

The lines of life challenge us all. Where do we draw them? How do they help us? Hurt us?

If we were called to account for all our hours and our years, could we truthfully say, “I used everything that was given to me.”

Or would we be left grasping for some accomplishment that fell just out of our reach, out of our easily extended reach.

There must exist in this life, somewhere, an in-between, a sanity zone, a place with production and rejuvenation. We have this concept in our physical lives — our bodies demand it — but how to find it in our personal life? Our work life? Our love life? How do we tame our mind and will? How do we harness all we have and convert it, sanely, into what we so desperately want to be?

Some people will read this and take it personally, become defensive, feel the heat on the back of their neck and the need to justify their life and actions. Be not one of them. I stand in judgment of no one but myself. I merely ask you to take a look and think about your days and your life and your love …

How do you spend your days?

 


CF WOD 5/18

Strength:

OHS 5-5-5

WOD:

AMRAP 15

10 Box Jumps (24/20)

15 Ball Slams (30/20)

10 Toes 2 Bar

50m KB Farmer’s Walk (1.5/1)


YO ADRIAAAAAAN!!!!!

Nice moves this morning, gang. Great end to a great week. Our workout today was inspired by the training scenes in the Rocky movies. It also pays homage to our bootcamp beginnings at BTB in Atlanta. Hope you enjoyed!

Next week is Week 4… then we have a one week rest. During this time, you’ll eat good food, get lots of good sleep and when you come back, we’ll be ready to tackle June! Don’t worry, I’ll post some workouts for you to do at home (or at the park or wherever else you wanna get busy) on the “off” week.

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky” Five 1-minute intervals at each station. Three rounds with a 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)

Push Ups: 48.


BC 5/18

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky” Five 1-minute intervals at each station. Three rounds with a 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)


CF Blog 5/19

WOD:

400m Run

40 Wall Balls (20/14)

400m Run

40 Abmat Sit-ups

400m Run

40 Push Press (95/65)

400m Run

40 Walking Lunges

400m Run

“Ivy”

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 49

 

 

 


CF WOD 5/19

WOD:

400m Run

40 Wall Balls (20/14)

400m Run

40 Abmat Sit-ups

400m Run

40 Push Press (95/65)

400m Run

40 Walking Lunges

400m Run


CF Blog 5/20

WOD:

AMRAP 10

25 Double Unders

25 Abmat Sit-ups

25 KB Swings (1.5/1)

Cash Out:

2k Row

“Dale”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 50  (We have reached the halfway point!!! Keep up the hard work!)


CF WOD 5/20

WOD:

AMRAP 10

25 Double Unders

25 Abmat Sit-ups

25 KB Swings (1.5/1)

Cash Out:

2k Row


CF Blog 5/21

Strength:

Press 3-3-3 @ 75-85%

WOD:

21-15-9

Ring Dips

GHD Sit-ups

Cash Out:

1 Set Max Unbroken Wall Balls (20/14)

 

 

 

 

 

Momma’s Quote of the Week:  “In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance.”–H. Jackson Brown, Jr.  

 

PUSH-UP CHALLENGE DAY 51 – Over the hump

 

 

 

 

 

ULTIMATE CROSSFIT PICK-UP BASKETBALL STARTS THIS WEDNESDAY NIGHT AT 730pm

 

 

 

 

 

Come get you hoop on every Wednesday night from 730-9pm at Myer’s Park Baptist Church. The cost is $15/month to play and everybody is welcome regardless of skill level. The last sentence of “World Class Fitness in 100 Words” as defined by Crossfit is: Regularly learn and play new sports. So come on out and put your fitness to the test and play baby play.

 

CROSSFIT FOR HOPE: A COMMUNITY FUNDRAISER BENEFITING ST. JUDE CHILDREN’S RESEARCH HOSPITAL

 

 

 

 

 

On June 9th Crossfit’s from around the world will be participating in “Crossfit for Hope.”  This year CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Charlotte will be coming together as a community at Crossfit Steele Creek on Saturday, June 9th.

The workout “HOPE” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

To register for this event go to: http://crossfit_steele_creek.charityhappenings.org/

The cost to participate is a 25$ donation.

Tee shirts will be sold at the event for 20$.

Registration ends June 7th at Midnight.

 

 


CF WOD 5/21

Strength:

Press 3-3-3 @ 75-85%

WOD:

21-15-9

Ring Dips

GHD Sit-ups

Cash Out:

1 Set Max Unbroken Wall Balls (20/14)


Looks like someone’s got a case of the Mondays.

Anyone ever say that to you?

Check this guy out… a REAL case of the Mondays.

Well, not today. You got your lunges out of the way and it’s on with the week.

{I’m sure there’s a great transition here about the Mondays being a result of lack of sleep and rest over the weekend because of your social calendar… something like that… but anyway…}

Check this story Amber first heard on NPR last week. Are you jet-lagged by your social calendar? Sleep researchers are finding that discrepancies in your sleep patterns from weekday to weekend can have all sorts of effects on your body, not the least of which is weight gain.

“In his paper, published in Current Biology, Roenneberg estimates that for every hour of social jet lag, the risk of being overweight or obese rises about 33 percent.

Whether disrupting your body clock has an effect on your weight — over and above the fact that it reduces the amount of sleep you get — is unclear. But there’s certainly a whole body of evidence linking too little sleep to weight problems.

“As sleep researchers, we do believe that there’s an intimate relationship between insufficient sleep and the drive to store fat,” Dr. Helene Emsellem of the Center for Sleep and Wake Disorders in Chevy Chase, Md., told us.

“Unfortunately, we have caveman’s hard-core wiring,” Emsellem says, “and insufficient sleep in primitive times was read by the body: Danger, store fat,” she says.”

**Bring A Friend Day on Wednesday. We are OFF next week (Memorial Day week).**

5/21 Workout:
WoD: 50 Lunges, 10 Sit Ups, 40 Lunges, 20 Sit Ups, 30 Lunges, 30 Sit Ups, 20 Lunges, 40 Sit Ups, 10 Lunges, 50 Sit Ups. SPEED: 10x Hill Sprint.

Push Ups: 51


BC 5/21

5/21 Workout:
WoD: 50 Lunges, 10 Sit Ups, 40 Lunges, 20 Sit Ups, 30 Lunges, 30 Sit Ups, 20 Lunges, 40 Sit Ups, 10 Lunges, 50 Sit Ups. SPEED: 10x Hill Sprint.


Calling all Charlotte CrossFits

Join CrossFit enthusiasts around the world on June 9th for the CrossFit for Hope benefitting St. Jude’s Children’s Hospital!

Start Date and Time: 6/9/12 10:00 AM
End Date and Time: 6/9/12 03:00 PM
Location:
CrossFit Steele Creek, 9301 Forsyth Park Drive Charlotte, NC 28273
Register Here.

The Workout of the Day is:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Time: 10am opening ceremonies
Heat times: 10:00, 10:25, 10:50, 11:15, 11:40, 12:05, 12:30, 12:55, 12:20, 12:45, 1:10, 1:35, 2:00
*An email will be released to everyone the Friday morning before the event with the official heat assignments.

GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
* Beer: YES! 😉

T-Shirts: We will have a limited number of shirts for sale. We will be doing t-shirts for guys and tanks for the ladies. All will be $20. If we run out of your size, we’ll have order forms.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL BRIAN at crossfitsteelecreek@gmail.com

Registration Options:
1. Register here online $25 for event. Registration ends June 7th at midnight!
2. If you have already raised $25 on the CF For Hope page set up through CFHQ just email Jenny with proof of your fundraising amount, and she’ll put you into a heat: frontdesk@premierhealthandrehab.com


CF Blog 5/22

WOD:

“HELL-IN”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

“Jesse”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 52

 

 

 

 

ULTIMATE CROSSFIT PICK-UP BASKETBALL STARTS THIS WEDNESDAY NIGHT AT 730pm

 

 

 

 

Come get you hoop on every Wednesday night from 730-9pm at Myer’s Park Baptist Church. The cost is $15/month to play and everybody is welcome regardless of skill level. The last sentence of “World Class Fitness in 100 Words” as defined by Crossfit is: Regularly learn and play new sports. So come on out and put your fitness to the test and play baby play.

 

CROSSFIT FOR HOPE: A COMMUNITY FUNDRAISER BENEFITING ST. JUDE CHILDREN’S RESEARCH HOSPITAL

 

 

 

 

 

On June 9th Crossfit’s from around the world will be participating in “Crossfit for Hope.”  This year CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Charlotte will be coming together as a community at Crossfit Steele Creek on Saturday, June 9th.

The workout “HOPE” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

To register for this event go to: http://crossfit_steele_creek.charityhappenings.org/

The cost to participate is a 25$ donation.

Tee shirts will be sold at the event for 20$.

Registration ends June 7th at Midnight.


CF WOD 5/22

WOD:

“HELL-IN”

1200m Run

63 KB Swings (1.5/1)

36 Pull-ups

800m Run

42 KB Swings (1.5/1)

24 Pull-ups

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

 


I mentioned this this morning to the 5:30 crew, but check out this race. We did this last year and it was a blast…

Back again in 2012, with new obstacles and a switch in direction from last year… our good buddy Taylor Wrenn and the CMPD Academy invite you out to the Police Academy for the Jump ‘n Run 5k! Last year was a lot of fun and this year promises to be even bigger and better. Info is below.

What is the Jump and Run 5K?
You’re invited to put yourself to the test. See what you’re made of. It’s not just free coffee and doughnuts. So I challenge you. Spend a little time in the shoes of Charlotte’s Finest. You think you have what it takes, huh? Well, now you have the chance to prove yourself. Join us at the Charlotte-Mecklenburg Police and Fire Training Academy for the Ultimate Team Competition. Just as each one of Charlotte’s Finest knows, no one works alone and the team is only as strong as its weakest link. Teams will consist of four members and the event is open to anyone with the guts to take on the challenge. Charlotte’s Finest face unknown challenges every day and so will you. The course objectives will not be announced ahead of time. All team members must complete each objective in order to successfully finish this event. The terrain consists of paved roads and cross-country woodlands. The distance is 3.1 miles. So I ask again…think you’ve got what it takes?

Why We Run
This Team Event supports the Charlotte’s Finest Legacy Foundation, a 501(c)3 non-profit organization set up to honor those officers who were killed in the line of duty.

The Charlotte’s Finest Legacy Foundation was established to organize and raise money for a scholarship to help those high school seniors who are wishing to pursue a career in Law Enforcement.

Read all about it here and here. And register here.

5/22 Workout:
SPEED: 1000m Run for time. WoD: “Grinder” 10-1 Wall Jumps / 1-10 Push Ups. CASH OUT: more leg work and some core work.

Push Ups: 52.


5/22 BC

5/22 Workout:
SPEED: 1000m Run for time. WoD: “Grinder” 10-1 Wall Jumps / 1-10 Push Ups. CASH OUT: more leg work and some core work.


CF Blog 5/23

Strength:

Front Squat 3RM

WOD:

AMRAP 18

5 Deadlifts (225/155)

25 Walking Lunges

10 Ring Rows

“Menzies showing us what full extension looks like”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 53

 

 

 

 

 

MEMORIAL DAY GYM HOURS

MONDAY, MAY 28th:

8:30 and 10:00am classes only

 

UCF BASKETBALL STARTS TONIGHT!!!

Every Wednesday night we’ll be hooping it up from 730-9pm at Myer’s Park Baptist Church.

Everyone is welcome regardless of skill level. Everyone will however need a playground b-ball nickname.

Mine for some reason is “Flat Tire Hirst.” I’m still not sure what that is all about. But I’ll roll with it.

 


CF WOD 5/23

Strength:

Front Squat 3RM

WOD:

AMRAP 18

5 Deadlifts (225/155)

25 Walking Lunges

10 Ring Rows


Endurance 5/23

WoD:  6 x 800 m sprints.  2 minute rest

Partner Abwork

 


We’ll be off next week. I’ll post a workout you can do on your own each day. We’ll be back at it on Monday, June 4th for 4 more weeks of sheer awesomeness.

That said, here’s your chance: What are we doing well? What can we do better? What are we not doing enough and what should we be doing less? What would you like to see and what do you never want to see again (besides Burpees… there will always be Burpees!)? Post your thoughts/feedback/suggestions here or email me.

5/23 Workout:
Strength/Skill: Turkish Get Up 2×2. WoD: 400m Run, 3 Rounds of 10 Ball Slams + 10 Burpees, 400m Run, 3 Rounds of 10 Ring Rows + 10 KB Swings, 400m Run.

Push Ups: 53.


BC 5/23

5/23 Workout:
Strength/Skill: Turkish Get Up 2×2. WoD: 400m Run, 3 Rounds of 10 Ball Slams + 10 Burpees, 400m Run, 3 Rounds of 10 Ring Rows + 10 KB Swings, 400m Run.


CF Blog 5/24

Strength:

Power Clean 2-2-2-2

WOD:

2 Rounds

20 Burpees

20 Push Jerks (95/65)

20 Back Extensions

1 Rope Climb

 

“Kelly”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 54

 

 

 

MEMORIAL DAY HOURS:

MONDAY MAY 28th

830 and 10am classes only

 

“You miss 100 percent of the shots you never take.”
– The Great One #99

 


CF WOD 5/24

Strength:

Power Clean 2-2-2-2

WOD:

2 Rounds

20 Burpees

20 Push Jerks (95/65)

20 Back Extensions

1 Rope Climb


BC 5/24

5/24 Workout:
The Pseudo Pain Train.


Boom! It’s Random Notes:

Led Zeppelin II dies. No, not the album, silly… the guy from Illinois.

Helmet.

A Push Up Test.

An evening with the Worcester Tornadoes’ DH, Jose Canseco. What a wild dude.

Drink coffee to live longer. Sold! Mug Mug Mug!

EAT this.

Why there’s exactly zero wrong with a bride drinking a beer.

{Gonna force a bunch of food propaganda-bites in here: Energy. Blood Pressure. Kids’ Heart Damage. Eating for Two. For the Kids. Pros ‘n Cons. How to Respond.}

Redeeming airline miles is a pain. Some airlines are better than others. Who’s your guest first, before you click?

Calories when you eat out: the USDA limits, well-exceeded.

Eating habits get worse as the day wears on. And, even worse (duh) when it gets dark. An Infographic.

The end of modern medicine has arrived. The WHO says so. Not the band… the organization.

Social Media Girl says “Wear a hoodie“.

In entertaining reads from writers, here’s a follow-up to Hunter S. Thompson’s Cover Letter from last week’s Notes: Bill Bernbach’s resignation letter (he’s a famous ad guy, give me a break).

Yes, we’re going.

13 untapped 90’s fashion trends. Now that’s Random.

5/24 Workout:
The Pseudo Pain Train.

Push Ups: 54.


CF Blog 5/25

Strength:

Snatch 1-1-1-1-1

WOD:

With a 10 Min Time Cap Complete:

800m Run

40 KBSDHLP (1.5/1)

Max HSPU

*your score is the number of HSPU’s you complete with the remaining time

“Kim”

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 55

 

 

 

 

 

 

 

 

 

 

 

 

 

On June 9th Crossfit’s from around the world will be participating in “Crossfit for Hope.”  This year CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Charlotte will be coming together as a community at Crossfit Steele Creek on Saturday, June 9th.

The workout “HOPE” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

To register for this event go to: http://crossfit_steele_creek.charityhappenings.org/

The cost to participate is a 25$ donation.

Tee shirts will be sold at the event for 20$.

Registration ends June 7th at Midnight.

 


CF WOD 5/25

Strength:

Snatch 1-1-1-1-1

WOD:

With a 10 Min Time Limit Complete:

800m Run

40 KBSDHLP (1.5/1)

Max HSPU

*your score is the number of HSPU’s you complete with the remaining time


That is all. Week 4 of May c’est finis!

Reminder that we are off all next week. I’ll post a workout you can do at home each day, so keep checking in on the blog. Then we’re back on June 4th, better than ever! What does our 6th month of 2012 hold? See ya on Monday, 6/4 to find out…

Parting shot / thought:
Glenn Pendlay is kind of a big deal in the weightlifting world (think Olympic-style weightlifting). He has a blog he posts on semi-frequently. The other day he posted one that actually got passed around the social media circles and drew some attention. Read it here. Then he followed up with Part 2. And Part 3. What about solutions? Apparently, those are to come… it’s an entertaining read. (spend some time in the comments section of each).

5/25Workout:
400m Run, 40 Sit Ups, 400m Run, 30 Push Ups, 400m Run, 20 Burpees, 400m Run.

Push Ups: 55


5/25 BC

5/25Workout:
400m Run, 40 Sit Ups, 400m Run, 30 Push Ups, 400m Run, 20 Burpees, 400m Run.


CF Blog 5/26

WOD:

2 Rounds

30 Abmat Sit-ups

15 Pull-ups

30 Wall Balls (20/14)

500m Row

30 Box Jumps (24/20)

15 Thrusters (95/65)

30 Air Squats

400m Run

“Boone”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 56

 

 

 

 

MEMORIAL DAY HOURS:

MONDAY MAY 28th

830 and 10am classes only


CF WOD 5/26

WOD:

2 Rounds

30 Abmat Sit-ups

15 Pull-ups

30 Wall Balls (20/14)

500m Row

30 Box Jumps (24/20)

15 Thrusters (95/65)

30 Air Squats

400m Run


CF Blog 5/27

Strength/Skill:

Goat Work

WOD:

AMRAP 20

5 Body Weight Back Squats

20 Double Unders

15 Toes 2 Bar

20 Push-ups

“Taylor”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 57

 

 

 

 

 

 

MEMORIAL DAY GYM HOURS:

830 and 10am classes only tomorrow


CF WOD 5/27

Strength/Skill:

Goat Work

WOD:

AMRAP 20

5 Body Weight Back Squats

20 Double Unders

15 Toes 2 Bar

20 Push-ups


CF Blog 5/28

WOD:

“Luce”

3 Rounds

1000m Run

10 Muscle-ups

100 Air Squats

*If you have a weighted vest wear it*

 

 

 

 

 

 

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

 

PUSH-UP CHALLENGE DAY 58

 

 

 

 

 

Momma’s Quote of the Week:  “Just remember, you can do anything you set your mind to, but it takes action, perseverance, and facing your fears.”–Gillian Anderson

TODAY’S SCHEDULE:

830 and 10am classes only

 


CF WOD 5/28

WOD:

“Luce”

3 Rounds

1000m Run

10 Muscle-ups

100 Air Squats

*If you have a weighted vest wear it*


In honor of Memorial Day and the men and women of our Armed Forces (especially those who have made the ultimate sacrifice for our freedom), today’s workout is an adaptation of one of the original Crossfit “Hero” WoDs,  “Murph“.

There is a great book on the mission known as “Operation Redwing and the heroic fight of that 4-person SEAL team. It’s called “Lone Survivor” by Marcus Luttrell. Soon to be a movie. Lastly, here‘s a word from one of Luttrell’s rescuers.

5/28 Workout: “Bootcamp Murph” – For time: Run 1 mile. Then partition 100 Push Ups, 200 Sit Ups and 300 Sit Ups as you wish. Finish with 1 mile run. * Scale as necessary.


BC 5/28

5/29 Workout: “Bootcamp Murph” – For time: Run 1 mile. Then partition 100 Push Ups, 200 Sit Ups and 300 Sit Ups as you wish. Finish with 1 mile run. * Scale as necessary.


CF Blog 5/29

Strength:

Press 1RM

WOD:

3 Rounds

5 Deadlifts (275/195)

50 Double Unders

5 HSPU

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 59

 

 

 

 

 

WE HAVE SOME EXCITING CHANGES TO OUR YOGA AND ENDURANCE PROGRAMS WE WOULD LIKE TO ANNOUNCE THAT WILL BE STARTING IN THE MONTH OF JUNE:

TUESDAY YOGA:

Our Sunday Yoga class will be moving to Tuesdays at 4pm.  We hope that this change will allow more members to participate in and feel the benefits of adding in a long deep stretch class to their fitness routines. The first Tuesday night class will be on June 5th in the Pit. There will be no Yoga class this Sunday.

ENDURANCE PROGRAM:

1. Starting on Monday, June 4th the Endurance program will meet on Monday and Wednesday nights – notification there will no longer be a regular Saturday morning “long run.” The Monday class will meet at 6pm and Wednesday’s class will still be at 5:30pm

2. We will have monthly track meets on Saturday mornings starting in July – either inter-gym or against other local Crossfits!!!

3. Every 6-8 weeks we will be doing progress time trials to measure improvement.

4. Some Mondays will be at the track, some Mondays will meet at Ultimate. Check the blog for location details.

5. The coaches want to know YOUR goals, your limitations, upcoming races you have, so that we can help make every workout count.

6. Yes there will be running, but we will occasionally throw in a few body weight exercises as well – Burpee 400 anyone, running on the grass, suicides, agility. The more varied, the better.We hope you like the changes we have in store for you!

 

GYM RULES TO ABIDE BY:  And if the dude abides then so should you.

 

 

 

 

 

Lately, we have noticed some growing trends in the gym, which have transitioned into bad habits of increasing frequency.  Before these trends become bigger issues, we just wanted to give our Ultimate family a friendly reminder of the gym rules so that we can keep Ultimate Crossfit the awesome place that it is.

*Equipment* –

  • Pick up after yourself.  Bars, bands, water bottles, towels, etc should get put away.  If you take equipment outside of the gym, please bring it back in, clean it, and put it away.
  • Jump Ropes – do not take the gym ropes outside.  They are not made to be used on the cement and will get destroyed.  Also, please respect that the jump ropes in the trainers office are personal property.  If you have been given permission to borrow one, use with extreme care and understand that it will be your responsibility to replace it if it gets damaged.
  • Kettlebells/Dumbbells/Bars- Do not drop KB or DB from overhead or on the turf.  Do not drop an empty bar from any position.  Please ask a trainer is you have questions about this.
  • Chalk/Tape– Please use both sparingly and keep chalk in the buckets.

*Etiquette* –

  • Punctuality-  Every now and again we all get caught up and come a few minutes late (and we give you burpees!), however if you are more than 10 minutes late for a class  you will need to wait until the next class time to participate.  We are committed to keeping classes running on schedule and this time is used to go over the strength/WOD in order to address logistics, safety, questions and scaling to ensure that everyone is moving safely within their means.
  • Time Management- Please plan your workouts accordingly.  If participating in open gym, pick a WOD or strength cycle that can be completed by the end of OG.  For liability reason we cannot allow you to train unsupervised either inside or out.  Please do not ask.

Ultimate offers THE MOST EXTENSIVE CrossFit schedule in the area including classes from 5 in the morning until 7:30 at night, weekends, and holidays, along with Open Gym hours 6 days a week.  If you feel you need a time other than what is made available please see Mike about setting up personal training sessions.

  • Coaching-  If you need help with a movement or a skill, please ask an Ultimate CrossFit Trainer.  Our trainers hold numerous certifications and credentials and are trained to assess your abilities and physical fitness level and then assist you with the proper progressions for you to achieve more.  While we do want you to support each other we ask that if you are not an UCF trainer, please refrain from coaching your fellow crossfitters.
  • Hygiene – If you bleed, sweat, or cry on it, SANITIZE IT!!!  Please no spitting on the gym floor.  If you do feel the urge coming there are four bathrooms and eight doorways to access the outside.  If you can’t make it to one of those we might need to focus more on speed training.

*Fido* –

We all love man’s best friend but we do ask that you take proper responsibility for your pet.  If you need to bring your pet we ask that you use the following guidelines, otherwise dogs will no longer be allowed at the gym.

  • No dogs allowed inside the gym.
  • Please bring you own tethering devices and take them home with you.  If for some reason you need to take a kettlebell outside to use, clean it and bring it back inside.   We have had numerous instances of KBs left out overnight.  This equipment is expensive to replace
  • If your dog is aggressive and does not “play well with others” please leave them at home.  This rule applies to members too.
  • Expect that there will be a time where there may not be room for your dog in the grassy/PU area.  Our athletes are first priority so please use common sense and do not make us ask you to remove your pet.
  • P.U.P.- PICK UP POOP!!!!  

 


CF WOD 5/29

Strength:

Press 1RM

WOD:

3 Rounds

5 Deadlifts (275/195)

50 Double Unders

5 HSPU


We’re off this week. But here’re a couple things for you.

A link.

And a workout.

If you did that one already, click and pick here.

Push Ups: 59.


CF Blog 5/30

Strength:

Back Squat 5-5-5 @ 75-85%

WOD:

“Dirty Anchor”

3 Rounds

400m Run

10 KB Swings (2/1.5)

10 Burpees

10 C2B Pull-ups

10 Box Jumps (24/20)

 

“Mish repping em out. Love that red, white and blue on
Memorial Day!”

 

 

 

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 60

 

 

 

WE HAVE SOME EXCITING CHANGES TO OUR YOGA AND ENDURANCE PROGRAMS WE WOULD LIKE TO ANNOUNCE THAT WILL BE STARTING IN THE MONTH OF JUNE:

TUESDAY YOGA:

Our Sunday Yoga class will be moving to Tuesdays at 4pm.  We hope that this change will allow more members to participate in and feel the benefits of adding in a long deep stretch class to their fitness routines. The first Tuesday night class will be on June 5th in the Pit. There will be no Yoga class this Sunday.

ENDURANCE PROGRAM:

1. Starting on Monday, June 4th the Endurance program will meet on Monday and Wednesday nights – notification there will no longer be a regular Saturday morning “long run.” The Monday class will meet at 6pm and Wednesday’s class will still be at 5:30pm

2. We will have monthly track meets on Saturday mornings starting in July – either inter-gym or against other local Crossfits!!!

3. Every 6-8 weeks we will be doing progress time trials to measure improvement.

4. Some Mondays will be at the track, some Mondays will meet at Ultimate. Check the blog for location details.

5. The coaches want to know YOUR goals, your limitations, upcoming races you have, so that we can help make every workout count.

6. Yes there will be running, but we will occasionally throw in a few body weight exercises as well – Burpee 400 anyone, running on the grass, suicides, agility. The more varied, the better.We hope you like the changes we have in store for you!

 

GYM RULES:

Lately, we have noticed some growing trends in the gym, which have transitioned into bad habits of increasing frequency.  Before these trends become bigger issues, we just wanted to give our Ultimate family a friendly reminder of the gym rules so that we can keep Ultimate Crossfit the awesome place that it is.

*Equipment* –

  • Pick up after yourself.  Bars, bands, water bottles, towels, etc should get put away.  If you take equipment outside of the gym, please bring it back in, clean it, and put it away.
  • Jump Ropes – do not take the gym ropes outside.  They are not made to be used on the cement and will get destroyed.  Also, please respect that the jump ropes in the trainers office are personal property.  If you have been given permission to borrow one, use with extreme care and understand that it will be your responsibility to replace it if it gets damaged.
  • Kettlebells/Dumbbells/Bars- Do not drop KB or DB from overhead or on the turf.  Do not drop an empty bar from any position.  Please ask a trainer is you have questions about this.
  • Chalk/Tape– Please use both sparingly and keep chalk in the buckets.

*Etiquette* –

  • Punctuality-  Every now and again we all get caught up and come a few minutes late (and we give you burpees!), however if you are more than 10 minutes late for a class  you will need to wait until the next class time to participate.  We are committed to keeping classes running on schedule and this time is used to go over the strength/WOD in order to address logistics, safety, questions and scaling to ensure that everyone is moving safely within their means.
  • Time Management- Please plan your workouts accordingly.  If participating in open gym, pick a WOD or strength cycle that can be completed by the end of OG.  For liability reason we cannot allow you to train unsupervised either inside or out.  Please do not ask.

Ultimate offers THE MOST EXTENSIVE CrossFit schedule in the area including classes from 5 in the morning until 7:30 at night, weekends, and holidays, along with Open Gym hours 6 days a week.  If you feel you need a time other than what is made available please see Mike about setting up personal training sessions.

  • Coaching-  If you need help with a movement or a skill, please ask an Ultimate CrossFit Trainer.  Our trainers hold numerous certifications and credentials and are trained to assess your abilities and physical fitness level and then assist you with the proper progressions for you to achieve more.  While we do want you to support each other we ask that if you are not an UCF trainer, please refrain from coaching your fellow crossfitters.
  • Hygiene – If you bleed, sweat, or cry on it, SANITIZE IT!!!  Please no spitting on the gym floor.  If you do feel the urge coming there are four bathrooms and eight doorways to access the outside.  If you can’t make it to one of those we might need to focus more on speed training.

*Fido* –

We all love man’s best friend but we do ask that you take proper responsibility for your pet.  If you need to bring your pet we ask that you use the following guidelines, otherwise dogs will no longer be allowed at the gym.

  • No dogs allowed inside the gym.
  • Please bring you own tethering devices and take them home with you.  If for some reason you need to take a kettlebell outside to use, clean it and bring it back inside.   We have had numerous instances of KBs left out overnight.  This equipment is expensive to replace
  • If your dog is aggressive and does not “play well with others” please leave them at home.  This rule applies to members too.
  • Expect that there will be a time where there may not be room for your dog in the grassy/PU area.  Our athletes are first priority so please use common sense and do not make us ask you to remove your pet.
  • P.U.P.- PICK UP POOP!!!!  

 


CF WOD 5/30

Strength:

Back Squat 5-5-5 @ 75-85%

WOD:

“Dirty Anchor”

3 Rounds

400m Run

10 KB Swings (2/1.5)

10 Burpees

10 C2B Pull-ups

10 Box Jumps (24/20)


CF Endurance 5/30/12

Endurance work out at AG Middle School track, 6:30 pm.

 

In honor of Memorial Day…

 

“Griff”

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

 


CF Endurance WOD 5/29/12

“Griff”

800m run

400m run backwards

800m run

400m run backwards

 


Day 3 of Rest Week. Miss us yet?

Keep eatin’ that good food and gettin’ plenty of sleep this week. Just ’cause you don’t have to get up at the crack of dawn, doesn’t mean you need to be staying up ’til midnight. Keep that body clock calibrated. Here’s your article.

Here’s your workout. After sufficient warm up, perform 4 Rounds of 10 Flutter Kicks, 10 Tuck Jumps, Sprint 200m. This one should be fast, so get after it!

 


5/30 BC

5/30 Workout: After sufficient warm up, perform 4 Rounds of 10 Flutter Kicks, 10 Tuck Jumps, Sprint 200m. This one should be fast, so get after it!


CF Blog 5/31

Strength:

Bench Press 5-5-5

WOD:

3 Rounds

500m Row

25 Ball Slams (30/20)

25 Push-ups


“Marcus in flight”

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 61


CF WOD 5/31

Strength:

Bench Press 5-5-5

WOD:

3 Rounds

500m Row

25 Ball Slams (30/20)

25 Push-ups


A link.

And a workout: Run 1 mile. On the top of every minute, stop and do 5 Burpees.

Push Ups: 60.


BC 5/31

5/31 Workout: Run 1 mile. On the top of every minute, stop and do 5 Burpees.


CF Blog 6/1

“It’s a Friday dance party”

 

WOD:

AMRAP 15

15 OHS (95/65)

30 Lateral Jumps (over the barbell)

45 Abmat Sit-ups

Strength:

15 minutes to establish a 1RM Jerk

“Cags”

 

 

 

 

 

 

 

 

 

 

PUSH-UP CHALLENGE DAY 62


CF WOD 6/1

WOD:

AMRAP 15

15 OHS (95/65)

30 Lateral Jumps (over the barbell)

45 Abmat Sit-ups

Strength:

15 minutes to establish a 1RM Jerk