0501Rando.

Shipping Container //Distractify

Kareem on Sterling // Top Right News

Disappointing Young’ns // BuzzFeed

Paleo Empanadas // Predominantly Paleo

23 DisRespect // BuzzFeed

Ramp Popularity // Grub Street

Emma Stone // Huffington Post

New Desert Foo // Spin

7 SEAL Habits // Business Insider

7 Runner Things // The Clymb

Monday Anthem // BuzzFeed

McDonald’s Worm Meat // Daily Buzz Live


Thursday> Sprint: 20sec on / 40 sec rest for 15 minutes. Finish with Core Work.


BC 5/1

Friday> moga… gettin’ stretchy/bendy wit’ it. Na-na-na na-na-na-na


CF Blog May 2

Strength: Bench Press 5-5-5

Tricia finishing strong with the support of Mike and MattTricia finishing strong with the support of Mike and Matt

WOD:
AMRAP 15
5 Dead Hang Pull-ups
10 Strict HSPU
15 Jumping Lunges

Cash Out: Max Effort 750m Row


Check out this Catalyst Athletics article by our own coach, Travis Cooper!!

Understanding Sleep for Optimal Recovery & Productivity

Travis Cooper  |  Olympic Weightlifting

Understanding Sleep for Optimal Recovery & Productivity, Travis Cooper, Image from http://www.alongside.me/human-improvement/human-improvement-mind/triphasic-sleep/
Image from http://www.alongside.me/human-improvement/human-improvement-mind/triphasic-sleep/
Sleep is the most important part of recovery when it comes to illness, depression, stress and especially training. In regards to weightlifting, without quality sleep, weightlifters cannot properly recover and reach their full potential. There seems to be a lot of misconceptions about sleep and sleep cycles, so hopefully this article will clarify a few things so you will be able to get the most out of your sleep, which will result in optimal training.

As seen in the included graph, there are several different stages of sleep: Stages 1, 2, 3, 4, and REM. Most people seem to think that a typical sleep cycle consists of only one cycle through the stages. As you can see in the image above, the stages of sleep actually cycle throughout the night depending on the duration of asleep.

When you initially go to sleep, you soon dip into stage 1. Over the next hour, the body will go into deeper sleep until it reaches stage 4. As stage 4 ends, you will transition out of the deepest part of sleep and reverse back into the lighter stages until you hit REM. REM occurs about 2 hours after initially falling asleep. Some people think that REM sleep is the deepest period of sleep, but as you can see in the diagram, stage 4 is actually the deepest period of sleep and REM is the closest to being awake the body will be in the sleep cycle. While REM is where most of your dreaming takes place, it is actually the period of sleep where you are closest to being awake.

The body typically goes into stage 4 only two times in a full 8-hour sleep cycle. After two full cycles of stage 1-REM sleep, the body will cut out stage 4. After three cycles, the body will cut out stage 3. The body will continue to go through two cycles of stage 2 and REM before you awake naturally.

If you are not getting 8 hours of sleep per night, you are not completing the cycles of sleep and thus not optimizing your recovery. It is impossible to overcome sleep deprivation through any other recovery method. If something helps, the results are merely temporary. In an ideal world, 8 hours of sleep would be a regular occurrence and there would be no need for sleep studies and articles because everyone would be getting enough rest for recovery. In a fast-paced world filled with work, family and other obligations, sleep isn’t always a priority.

Most weightlifters in this country have things other than weightlifting in their lives, such as careers and families to support. They may work a typical 8am-5pm job, participate in family activities, and eventually train in the remaining hours left in the day. In most cases like this, a person is very unlikely to get in a full sleep cycle of 8 hours.

There are some things to take into consideration if you absolutely cannot get a full 8 hours of sleep per night. Often times we set our alarms to go off at the last possible moment so that we can wake up and still make it to work on time. It makes sense to us to do this. More sleep = better sleep, right? 5 hours and 35 minutes must be better than 5 hours and 5 minutes. In actuality, quantity of sleep may not be optimal for your sleep cycle and productivity if you are getting less than the full 8 recommended hours.

The least optimal period of sleep to wake up during is stage 4. Stage 4 is the deepest period of sleep and if you wake up out of stage 4, you are likely to be disoriented, groggy, and even have a headache. An example might be on a night where your house alarm goes off and you wake up out of a deep sleep with a headache and it takes a few minutes to figure out where you are and what’s happening. The pattern follows from least to most optimal to wake up is stage 4, 3, 2, 1, REM (stage 1 and REM being the most ideal stages during which to wake up). The deeper the period of sleep you are in when your alarm goes off, the more groggy, disoriented and less productive you will be that day.

When you wake up out of deep periods of sleep continuously, you are subconsciously telling your body that you no longer need deep periods of sleep. Sleep disorders are likely to occur because of this. If you are regularly able to wake up during the lighter periods of sleep, productivity is higher and you will find yourself much more alert and feeling well-rested throughout the day.

For instance, if you only had 5 total hours to sleep, it would be more ideal to wake up at the end of the REM cycle which should occur at only 4 hours 15 minutes than to wake up at any point between 4 hours 15 minutes and 5 hours since your body will be in a deeper stage of sleep in that final 45 minutes. Another thing to realize is that the first 4 hours of sleep is where most of the deep sleep happens. As the sleep cycle continues, you will spend less time in deeper periods of sleep and more time in REM sleep.

So, of what use is this information? This is a weightlifting website and this is an article about sleeping. My suggestion is that if you know you will not be getting a full 8 hours of sleep, you should utilize the sleep stage chart and set your alarm for a time that gives you a good chance to wake up in a lighter period of sleep, even if that means you will get less total sleep. You will find that you will feel more refreshed and be more productive. Training (and other aspects of your life) will go better if you wake up in the proper part of your sleep cycle.

Products are continuously being developed regarding this subject. Eventually, you will be able to purchase a product that allows you to set a time interval and it will know when during that time interval is most optimal to wake you up. These are called smart alarms or sleep cycle alarms. Until then, you have the most control over your sleep intervals. A simple sleep chart and proper planning may make the difference in how you train and recover to the best of your ability. Give it a try and the results may surprise you.

Sleep well, eat well, and train hard!


CF WOD May 2

Strength: Bench Press 5-5-5

WOD:
AMRAP 15
5 Dead Hang Pull-ups
10 Strict HSPU
15 Jumping Lunges

Cash Out: Max Effort 750m Row


0502Friday’s post is easy. Simple.

Happy Birthday to us!

We’ve been at this for 4 years now. Thanks to all who are currently participating and who have participated in the past. We aim to make this thing the best it can be for you. We appreciate your patronage. And your efforts. We’ll celebrate in the next couple of weeks with a little social. Enjoy your weekend! (and keep up with the Challenges through the weekend)

**Follow us on Facebook and Instagram (UCFBootcamp) for May’s Daily Challenge.


Friday> @moga


5.5.14: 3’s Around

Screen Shot 2014-05-02 at 2.20.59 PM

 

5.5.14: AG Track @ 6pm

WOD
3x300m (100m jog between each)
400m jog
3x300m (100m jog between each)
400m jog
3x300m (100m jog between each)

 

We’re going shorter on our runs, which means we’re picking up the intensity. There’s plenty of rest built in, so go hard. Focus on a goal for each set of 3 and try to hit that for each. Then increase your speed with each set. And yes, we programmed this for Saturday, but noone took advantage of the amazing weather on the track, so we’re going to keep this workout because it’s a good test of speed and endurance.

Pic: Alexa Efraimson, the HS phenom, doing a 300m workout. She can fly.

 

 

 


CF Blog May 3

WOD: “Nine 30’S”photo-45
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run


Don’t Forget – Endurance is meeting this morning at 8:30 at AG Middle School!!


CF WOD May 3

WOD: “Nine 30’S”
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run
30 Pull-ups
30 Push Presses (95/65)
30 Power Cleans (95/65)
800m Run


CF Blog May 4

Skill: 15 minutes your choicephoto-46
Handstand Walks
Muscle-ups/Bar Muscle-ups
Double Unders

WOD: (4/24/12)
3 Rounds
400m Run
3 Muscle-ups
15 Wall Balls (20/14)
10 DB Bent Rows (45/30)


CF WOD May 4

Skill: 15 minutes your choice
Handstand Walks
Muscle-ups/Bar Muscle-ups
Double Unders

WOD: (4/24/12)
3 Rounds
400m Run
3 Muscle-ups
15 Wall Balls (20/14)
10 DB Bent Rows (45/30)


BC 5/5

Monday@Met> “…the youngest one in curls”


CF Blog May 5

Strength: Back Squat 5-5-5

Josh + Mie's braids ;)Josh + Mie’s braids 😉

WOD:
5 Rounds
400m run
5 HSPU
30 Double Unders

***

Momma’s Quote of the Week:  “Experience tells you what to do; confidence allows you to do it.”—Stan Smith

***

Check out the above video to see your Olympic lifting coach Travis Cooper c&jing 182kg/400lb!


CF WOD May 5

Strength: Back Squat 5-5-5

WOD:
5 Rounds
400m run
5 HSPU
30 Double Unders


The Youngest One in Curls.The Youngest One in Curls.

 

“Here’s the story of the lovely “Cindy” Five Push Ups, Ten Sit Ups and Fifteen Squats. Each five rounds has a 100m sprint after. As many rounds as you can (in 20 minutes)”

Technique. Consistency. Intensity.
In that order. Technique referes to how we perform a movement… form, range of motion, efficacy and safety. Consistency means performing that movement well multiple times, both in a set and across workouts. THEN, and only then do we really push for the Intensity. That’s when we increase the power, the speed, the effort in performing that movement. Make sense?

More on intensity.[hr]Monday> “Cindy”: AMRAP 20 minutes of 5 Push Ups, 10 Sit Ups, 15 Squats. After every 5th round, Perform a 100m Sprint. Finish with a Centipede.


BC 5/6

Tuesday> Intervals of putting one foot in front of the other


CF Blog May 6

Strength: Deadlift 3-3-3-3photo-47

WOD:
3 Rounds
25 Slam Balls (30/20)
20 Abmat Sit Ups
15 Burpees
5 Power Clean (155/105)

***

(Originally published June 1, 2011)

So, you might have noticed it’s hot.  And it’s going to stay hot for a while… so now is as good a time as any to talk about hydration.  Here’s a nice article from CrossFit Solano on hydration:

From CrossFit Solano:

On attire:
It’s getting hot so clothing has become, er, uh I guess optional?  But really folks its
hot in the box so if you gotta shed a couple layers please do so; but I’m going to have
draw a line at thongs.

On hydration:
I have often struggled with drinking enough water in my day, it is so easy to fill up on coffee in the morning, have a diet coke with lunch and the next thing you know, you have shown up to a WOD with no water in your system. I found this article in Women’s Health and thought we could all benefit from it- especially with the combination of this really
hot weather and our intense WODs!

Eight Glasses, My Ass

As a rule, the more active you are, the more water you need. In fact, the newest hydration guidelines for athletes, issued this year by the American College of Sports Medicine, are nowhere near one-size-fits-all. The 14-page document boils down to this:  Start your workout with a full tank, then replenish your fluids based on your pre- and post-workout weight.

Here’s a more specific game plan:

4 hours before your workout: Drink 12 ounces of fluid, then weigh yourself. If your urine is the shade of apple juice or darker, plan to gulp 8 to 12 more ounces 2 hours before you exercise.

During your workout: Replenish with a 16-ounce sports drink/water every hour, or 4 ounces every 15 minutes. Drink more if you’re working out at a high intensity for longer than an hour.

Post workout: Weigh yourself again. Drink 16 ounces (think of filling a pint glass) per pound you’ve lost. If you gained weight, you’re drinking too much.

 


CF WOD May 6

Strength: Deadlift 3-3-3-3

WOD:
3 Rounds
25 Slam Balls (30/20)
20 Abmat Sit Ups
15 Burpees
5 Power Clean (155/105)


KendrickSeminarThe man. The myth. The legend.

I had the (distinct, honored and fantastical) opportunity to attend a weightlifting seminar this past weekend with Kendrick Farris, our sole male representation in the 2012 Olympics in the sport of weightlifting. Needless to say, it was awesome and I learned a lot. I mean, how could you not?

What I think I took away – beyond technique, coaching, motivation and a lot of great stories – was very simple. What are you doing every day to make yourself better? Beyond that, what are you doing every moment to make someone else better?

This dude has a classic story. Hard knocks to success. But he is humble. And giving. And he spent a lot of time, above and beyond (yes he gets paid), to teach and help the 12 of us. Individually. According to our own needs, not what is presented in a textbook or any protocol. And I loved that. He made everyone feel better about themselves and helped everyone to be just a little bit better at the lifts. And maybe more.[hr]

Tuesday> Endurance: 2x 200m Run (30 sec rest) / 400m Run (1 min Rest) / 800m Run (2 min Rest) / 1000m Run (3 min Rest) / 800m Run (2 min Rest) / 400m Run (1 min Rest) / 2x 200m Run (30 sec Rest)


5.7.14: Fly Tri Sprint

Hy-Vee

5.7.14: The Pit @ 6am

WOD
5 Rounds
400m Run
1/2 Mile AirDyne
500m Row
– rest 2:00

We’ve done our version of the tri at UCF, but we’re giving it a twist this time. Rotating exercises and going shorter on each interval. Rest is also built in at the end of each round so you can keep your intensity at a high level. Go hard.


BC 5/7

Wednesday> Run. Grinder. Run.


CF Blog May 7

Strength: Push Press 2-2-2-2-2

Tim forgot to mention it was his birthday yesterday ;)Tim forgot to mention it was his birthday yesterday 😉

WOD:
AMRAP 20
200m Run
10 DB Push Press (45/30)
12 C2B Pull-ups
10 Box Jumps
12 KB Swings (2/1.5)

***

Hey, that girl in the Charlotte Business Journal looks familiar!  Congrats, Amber 😉

Here’s just a sneak peek at the article – to read it in its entirety, you will have to subscribe to the journal:

Old-school diet holds recipe for her success

A family history of heart disease prompted Amber Lewis, a part-time Crossfit instructor and former banking project manager, to eat differently. She discovered the benefits of the paleo diet, which is based on the foods our ancestors ate. Grains and refined sugars weren’t part of the diet. Instead, there was an emphasis on meats, fruits and vegetables.

For Lewis, the challenge of eating only whole foods and skipping the convenience of processed fare revealed a business opportunity.

In 2012, she launched modPALEO, a meal service that provides organic foods and other items from local farmers. The company has grown to …


CF WOD May 7

Strength: Push Press 2-2-2-2-2

WOD:
AMRAP 20
200m Run
10 DB Push Press (45/30)
12 C2B Pull-ups
10 Box Jumps
12 KB Swings (2/1.5)


protein-lessonFrom Boone…

Is muscle the only reason we eat protein? I think not!

Muscle protein synthesis isn’t the only reason to eat more protein. There’s satiety, the thermogenic effects, the impact on the immune system, and more.

Increased thermic effect of feeding — While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is roughly double that of carbohydrates and fat. Therefore, eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during overfeeding/muscle building.

Increased glucagon — Protein consumption increases plasma concentrations of the hormone glucagon. Glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization. In addition, glucagon also decreases the amounts and activities of the enzymes responsible for making and storing fat in adipose and liver cells. Again, this leads to greater fat loss during dieting and less fat gain during overfeeding.

Metabolic pathway adjustment – When a higher protein (20-50% of intake) is followed, a host of metabolic adjustments occur. These include: a down regulation of glycolysis, a reduction in fatty acid synthesis enzymes, increase in gluconeogenesis, a carbohydrate “draining” effect where carbons necessary for ridding the body of amino nitrogen is drawn from glucose.

Increased IGF-1 — Protein and amino-acid supplementation has been shown to increase the IGF-1 response to both exercise and feeding. Since IGF-1 is an anabolic hormone that’s related to muscle growth, another advantage associated with consuming more protein is more muscle growth when overfeeding and/or muscle sparing when dieting.

Reduction in cardiovascular risk — Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations.

Improved weight loss profile —Research has demonstrated that reducing the carbohydrate ratio from 3.5 – 1 to 1.4 – 1 increases body fat loss, spares muscle mass, reduces triglyceride concentrations, improves satiety, and improves blood glucose management (Layman et al 2003).

Increased protein turnover — All tissues of the body, including muscle, go through a regular program of turnover. Since the balance between protein breakdown and protein synthesis governs muscle protein turnover, you need to increase your protein turnover rates in order to best improve your muscle quality. A high protein diet does just this. By increasing both protein synthesis and protein breakdown, a high protein diet helps you get rid of the old muscle more quickly and build up new, more functional muscle to take its place.

Increased nitrogen status — Earlier I indicated that a positive nitrogen status means that more protein is entering the body than is leaving the body. High protein diets cause a strong positive protein status and when this increased protein availability is coupled with an exercise program that increases the body’s anabolic efficiency, the growth process may be accelerated.

Increased provision of auxiliary nutrients — Although the benefits mentioned above have related specifically to protein and amino acids, it’s important to recognize that we don’t just eat protein and amino acids — we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. And don’t forget the vitamins and minerals we get from protein rich foods.

Looking over this list of benefits, you can see protein is important for may reasons. In a nutshell a higher protein diet can lead to a better health profile, an increased metabolism, improved body composition, and an improved training response. As always, aim to get your protein from real, natural food sources as often as possible![hr]

Wendesday> 800m Run + 10-1 Dips / 1-10 Wall Jumps + 800m Run (bottom of stairs by picnic shelter)


Introducing Ultimate Crossfit’s Competitor Training Program

Over the past 3 years, Ultimate Crossfit has been a top performing gym in both the Crossfit Open and Regional competitions.  We have had several individuals qualify for the Mid Atlantic Regional and several years worth of teams have placed high amongst the best teams in our region.   It is evident that the level of competition has grown at both the Open and Regional levels which have presented a new challenge for us here at Ultimate.  I believe that we have some of the most talented athletes and coaching staff of any Crossfit gym worldwide, and I believe this new challenge has given us an opportunity to exploit our resources. The Ultimate Crossfit staff has been working on designing a competitive training program, and I would like to take this opportunity to invite anyone interested in training at a competitive level to join us in this development.

The program is designed to follow the timeline of the Crossfit Game’s season; however, it is open to anyone who is looking to train at a higher competitive level whether it is for an Iron Man or for a local Crossfit competition.  We feel we have a diverse coaching staff with a wide array of fitness knowledge, and we would like to offer this to you all in an effort to better serve your fitness goals and competitive desires.

The program will begin with a 2 week foundations/evaluation course with 3 days of workouts for each week (6 days total).  We will use this as an opportunity to evaluate the level of each athlete as well as to give you a chance to determine if you would be interested and committed to the annual program. Following the initial 2 weeks, we will begin the first cycle of the program which will focus on developing muscular strength.  Over the course of the year, the program cycles will evolve and we will build on our design in an effort to accomplish each athlete’s final goal.  We will utilize open gym hours as our primary workout times and may offer additional times to complete the designed training programs.  See below for program start dates.

Tuesday June 3 @ 6:30pm:  Day 1 of 2 week Foundations Course

Tuesday June 17: Start of Annual Training Program

We will use the first 30 minutes of Day 1 of the Foundations Course to answer any questions that anyone may have in regards to participating in the program.  Anyone looking to participate in the annual training program will be required to complete the 2 week foundations course.

I am looking forward to the potential we can create with this program and I am excited about the challenge ahead.  Remember that this is not just for the elite crossfit athlete, but we are looking to help develop anyone with a strong competitive desire to accomplish their personal fitness goals.

~ Taylor


BC 5/8

Thursday> “Strutter


CF Blog May 8

Skill work: Double Unders

Power CouplePower Couple

WOD:
4 Rounds
300m Row
10 Front Squat (155/105)
10 Lateral BB Burpees
25 Abmat Sit-ups

***

Introducing Ultimate Crossfit’s Competitor Training Program

Over the past 3 years, Ultimate Crossfit has been a top performing gym in both the Crossfit Open and Regional competitions.  We have had several individuals qualify for the Mid Atlantic Regional and several years worth of teams have placed high amongst the best teams in our region.   It is evident that the level of competition has grown at both the Open and Regional levels which have presented a new challenge for us here at Ultimate.  I believe that we have some of the most talented athletes and coaching staff of any Crossfit gym worldwide, and I believe this new challenge has given us an opportunity to exploit our resources. The Ultimate Crossfit staff has been working on designing a competitive training program, and I would like to take this opportunity to invite anyone interested in training at a competitive level to join us in this development.

The program is designed to follow the timeline of the Crossfit Game’s season; however, it is open to anyone who is looking to train at a higher competitive level whether it is for an Iron Man or for a local Crossfit competition.  We feel we have a diverse coaching staff with a wide array of fitness knowledge, and we would like to offer this to you all in an effort to better serve your fitness goals and competitive desires.

The program will begin with a 2 week foundations/evaluation course with 3 days of workouts for each week (6 days total).  We will use this as an opportunity to evaluate the level of each athlete as well as to give you a chance to determine if you would be interested and committed to the annual program. Following the initial 2 weeks, we will begin the first cycle of the program which will focus on developing muscular strength.  Over the course of the year, the program cycles will evolve and we will build on our design in an effort to accomplish each athlete’s final goal.  We will utilize open gym hours as our primary workout times and may offer additional times to complete the designed training programs.  See below for program start dates.

Tuesday June 3 @ 6:30pm:  Day 1 of 2 week Foundations Course

Tuesday June 17: Start of Annual Training Program

We will use the first 30 minutes of Day 1 of the Foundations Course to answer any questions that anyone may have in regards to participating in the program.  Anyone looking to participate in the annual training program will be required to complete the 2 week foundations course.

I am looking forward to the potential we can create with this program and I am excited about the challenge ahead.  Remember that this is not just for the elite crossfit athlete, but we are looking to help develop anyone with a strong competitive desire to accomplish their personal fitness goals.

-Taylor


CF WOD May 8

Skill work: Double Unders

WOD:
4 Rounds
300m Row
10 Front Squat (155/105)
10 Lateral BB Burpees
25 Abmat Sit-ups


0508Random Stuffs.

Open Plans No More // Huffington Post

Keep your poop where it belongs // Robb Wolf

Break It Down // Huffington Post

Cars are Dumb // Upworthy

Potter vs. Skywalker // Huffington Post

Share this vid with those who think you should have had a baby by now // Upworthy

Five Life Lessons // Huffington Post

Bluetooth Grilling // uncrate

Louis CK + Common Core // Huffington Post

Rip Torn is one of the greatest names ever.[hr]

Thursday> “Strutter” 100 Walking Lunges + 800m Run + 100 Squats. WoD2: Alternating Tabata of Sit Ups and Incline Push Ups


BC 5/9

Friday> Mixed Bag on a Hill


CF Blog May 9

WOD: “Tabata”photo-50
Tabata Push Ups
1 min Rest
Tabata Jumping Lunges
1 min Rest
Tabata Pull-ups
1 min Rest
Tabata Sledgehammer Strikes
1 min Rest
Tabata Plank Hold

*Score is the sum of the least number of reps performed in any of the
eight intervals

Post WOD: Group Stretch

***

The warm weather is upon us, lending itself to a host of outdoor activities.  While the gym is an awesome tool to keep you fit and strong, CrossFit also encourages all athletes to regularly participate in and try new sports.  This weekend think about getting out and getting active – take a hike, go for a bike ride, play a pick-up game of softball/volleyball/tennis/basketball/etc., try your hand at water skiing – whatever it is, have fun, be active and enjoy your fitness!

Or better yet, break out the lawnmower, gardening tools, and paintbrushes and put that functional fitness to good use with some home improvement projects!  

***

ETB Fit is going to be at the gym on Saturday from 830-12 to sample some
products for the gym.

ETB Fit is a sports nutrition-based lifestyle business, providing clean
and lean supplements to support pure achievement. We seek to engender a
sense of mental and physical well-being to encourage and enable
individuals to overcome obstacles and push through life’s challenges. You
never compromise, neither do we!

ETB stands for “Eat the Bear.”

Some days you eat the bear, and some days the bear eats you.

ETB’s Naturally Whey Protein is an excellent product line that consists of
whey from grass-fed cows free of recombinant bovine growth hormones
(rBGH), and sweetened with the ingredients naturally found in the leaves
of the stevia plant.  Whey Protein Isolates are the purest form of whey
protein that exists.  ETB Natural consists of proteins strategically
broken down into smaller pieces called peptides for faster utilization by
the body. Light and clean flavor with zero after-taste is available in a
variety of unique natural flavors.


CF WOD May 9

WOD: “Tabata”
Tabata Push Ups
1 min Rest
Tabata Jumping Lunges
1 min Rest
Tabata Pull-ups
1 min Rest
Tabata Sledgehammer Strikes
1 min Rest
Tabata Plank Hold

*Score is the sum of the least number of reps performed in any of the
eight intervals

Post WOD: Group Stretch


0509Today’s topic: Motivation.

Trainers can push you. Fellow campers can push you. Your friends can push you. In the end, though, you have to find the motivation each day and each workout within yourselves. What is it that’s driving you to exercise? You want to feel good? Look good? You want to be healthier, fitter, more productive in your day? All of this is gained through working out each day. And the harder you push yourselves, the better the results. How do you do that? It’s really up to the individual. Maybe you can find a “mantra” that you repeat. I used to have one that I repeated when I ran during bootcamp workouts in order to just keep me going and to keep from being the last in the pack (and that was tough). Sure, it’s cheesy, but it works. Or, find something you want to do – like run a 5k – and set a date to achieve that goal, reminding yourself each day that you have to work hard to get there. Here are 31 other ways to motivate yourself to exercise. And, pat yourself on the back for getting out and doing it each day.

“80 percent of success is showing up.” – Woody Allen[hr]

Friday> WoD: 5 Hill Sprints; then 5 Rounds of 5 Burpees + 10 Yard Sales + 15 Tuck Jumps + 20 Row Boats; Finish with 5 Hill Sprints


CF Blog May 10

WOD:photo-51
800m run
75 Double Unders
50 Wall Balls (20/14)
25 Kettlebell Swings (1.5/1)
500m Row
25 Pull Ups
50 Slam Balls (30/20)
75 Abmat Sit Ups
800m Run

***

ETB Fit is going to be at the gym on Saturday from 830-12 to sample some
products for the gym.

ETB Fit is a sports nutrition-based lifestyle business, providing clean
and lean supplements to support pure achievement. We seek to engender a
sense of mental and physical well-being to encourage and enable
individuals to overcome obstacles and push through life’s challenges. You
never compromise, neither do we!

ETB stands for “Eat the Bear.”

Some days you eat the bear, and some days the bear eats you.

ETB’s Naturally Whey Protein is an excellent product line that consists of
whey from grass-fed cows free of recombinant bovine growth hormones
(rBGH), and sweetened with the ingredients naturally found in the leaves
of the stevia plant.  Whey Protein Isolates are the purest form of whey
protein that exists.  ETB Natural consists of proteins strategically
broken down into smaller pieces called peptides for faster utilization by
the body. Light and clean flavor with zero after-taste is available in a
variety of unique natural flavors.

 


CF WOD May 10

WOD:
800m run
75 Double Unders
50 Wall Balls (20/14)
25 Kettlebell Swings (1.5/1)
500m Row
25 Pull Ups
50 Slam Balls (30/20)
75 Abmat Sit Ups
800m Run


5.10.14: Neighborhood Surprise

2014-05-07 06_Fotor

5.11.14: AG Track @ 8:30am

WOD
Neighborhood Tempo Run + 200m Sprints

This week we’re throwing the unknowing and unknowable at you. We’re going to do a tempo run through Myers Park and then we’re going to end with some track work. But you won’t know the distance or speed. Sometimes it’s better to enjoy the run and not know the output.


CF WOD May 11

Strength: Prowler Push 1-1-1-1-1-1-1 (1 is down and back)

WOD:
3 Rounds
20 Burpees
10 Ring Row
1 Rope Climb
15 Box jumps (24/20)


CF Blog May 11

Strength: Prowler Push 1-1-1-1-1-1-1 (1 is down and back)

photo courtesy of CrossFit North Pacificphoto courtesy of CrossFit North Pacific

WOD:
3 Rounds
20 Burpees
10 Ring Row
1 Rope Climb
15 Box jumps (24/20)


5.12.14: Running in Circles

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5.12.14: AG Track @ 6pm

3 Rounds
400m
600m
800m
– 2:00 rest after each

Some times it’s tough to run on the track. It feels like you’re just running in circles. But track workouts can drastically improve your endurance capacity and increase your speed. Running at a high level cab bring huge gains in running and in the gym.

Pic: Old shot of Dan Bailey in college on the T&F team.


CF Blog May 12

Strength: Power Snatch 1-1-1-1-1photo-52

WOD: “Nasty Girls” (9/25/12)
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

***

Momma’s Quote of the Week:  “Opportunities are like sunrises. If you wait too long, you miss them.”—William Arthur Ward

***

Our friends at modPALEO weigh in on Hydration…

Paleo Drinks

The warm weather is upon us, which may leave you reaching for some cold refreshment – but what should you be drinking?

Well, the long and the short answer is… water!

In truth, nothing quite satisfies thirst or replenishes fluid quite like water.  Water – in all its simplicity – is essential for good health.  Not only does water help to regulate body temperature, but it also transports nutrients to your organs and oxygen to your cells, removes waste and helps to protect your joints and organs (source).  (And if that’s not enough, here are a few more benefits to get you hustling over to the water fountain).

Unfortunately, despite its plethora of benefits many of us are not getting enough water each day.

Ideally you should be drinking at least half of your body weight in ounces of water (ex. A 200lb male should be drinking 100oz of water daily), in order to reap the maximum health benefits that water affords.  Also keep in mind; this number could fluctuate a bit depending on age, activity level and temperature – i.e., younger, more active folks may need to rehydrate more often than their older, sedentary counterparts.

While water should make up the vast majority of what you drink each day, there are a few more Paleo-approved beverages out there to compliment your water intake.

See below for what you should and probably should not be drinking.

Additional Paleo-approved beverages:

Coffee.  If you need that caffeine pick-me-up in the morning, absolutely have some coffee (but try to limit it to 1-2 cups/day).  I prefer my coffee black, but many enjoy adding organic butter or coconut milk to their morning joe.

Tea.  Coffee not your thing?  Try some herbal tea!  Unsweetened green or black teas are going to be your best choices.

Sparkling water.  Look for sodium free varieties with no artificial ingredients or sweeteners like La Croix.

Coconut water.  If you are an athlete, coconut water is one of the best ways to rehydrate and restore electrolytes post workout. As coconut water grows in popularity, be wary of those with extra additives (Hint: chocolate coconut water is not natural).

Beverages to stay away from altogether:

Juice.  While the 100% whole fruit kind (with no additives) can be a nice treat every now and again, it is far better to eat the fruit.  Otherwise, you may find yourself downing the equivalent of 4 pieces of fruit (natural sugar, but still sugar) in one gulp.

Sports drinks.  Unless you are a marathoner, you really do not need Gatorade.  If you do feel like you are in need of replenishing your electrolytes, your best bet is coconut water (see above).

Soda.  Not only is soda completely void of any nutritional value, but both the traditional and diet variety also pose threats to your health.  On the one hand, regular soda has copious amounts of sugar – a direct link to type 2 diabetes, and on the other, diet soda uses artificial sweeteners that can be even more detrimental to your health.

In addition to the laundry list of unfortunate additives in soda (including chemicals and caffeine), the acidic nature of soda has also been known to rot tooth enamel.  Lastly (and more to the topic), soda is also a known diuretic…so much for hydrating, huh? (source)

Finally, we all know we want to limit the alcohol.  But for those special events and days of indulgence, you can read our paleo alcohol guide here.

Hope this helps a bit – happy drinking!


CF WOD May 12

Strength: Power Snatch 1-1-1-1-1

WOD: “Nasty Girls” (9/25/12)
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)


5/12

Monday@Met> Post-Mother’s Day fun.


0512From Amber…

You’ve heard and probably get that I am passionate about eating good, healthy food. One of the big reasons why, HEART DISEASE! It runs rampant in my family and affects my Main Squeeze. That’s right, at 30 years old Carter was put on high blood pressure medication. It took us a couple of years to come around – but we now live a lifestyle without consuming most processed carbs. Why not all? Well, Carter has to have a beer every now and again; and well, I likes the red wine occasionally. But, since eating and living the Paleo lifestyle, we have both dropped significant “lbs”. The best news…  he has been able to stop taking high blood pressure medication. At 34 yrs old and after only 6 months of Paleo, his blood pressure was great! So if that’s not motivation… I don’t know what is!

Everyone says they want to eat healthy, lose weight and be fit. But what length are you willing to go to do this? You get up every morning and come to bootcamp – that is the first 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 in bootcamp. My 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 talking about limiting food intake. 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. I have been where you are! Before deciding I needed to get into 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. That said, you don’t have to be perfect. My buddy Jeff said 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, pick yourself back up and make a better choice the next go-round. Make a change in the way you eat. A lifestyle change. Not a diet. Diets don’t work. [hr]

Monday@Met> WoD 1: (for 6 Rounds) Every 3 minutes complete 400m Run + 15 Squats + 10 Sit Ups + 5 Push Ups. WoD 2: AMRAP5 of 10 Inverted Rows + Sprint + 10 Dips + Sprint.  WoD 3: 5x Partner Sprints.


CF Blog May 13

Power: Max Effort Broad Jump (4-6 attempts)10268961_646533722100517_879494114_n

WOD: “Jet Jaguar”
100 Double Unders
25 Push-ups
25 Abmat Sit-ups
1 Rope Climb
800m Run
1 Rope Climb
25 Push-ups
25 Abmat Sit-ups
100 Double Unders

Post WOD: Foam Roll

***

Important Note:

Yesterday was the deadline to update your Ultimate CrossFit Waivers.  If you have not updated your waiver yet, you will not be able to work out until you do so.  

In case you missed it, here is the link to update online:https://www.smartwaiver.com/w/534334490909e/web/

Thank you for your help in this matter!

 


CF WOD May 13

Power: Max Effort Broad Jump (4-6 attempts)

WOD: “Jet Jaguar”
100 Double Unders
25 Push-ups
25 Abmat Sit-ups
1 Rope Climb
800m Run
1 Rope Climb
25 Push-ups
25 Abmat Sit-ups
100 Double Unders

Post WOD: Foam Roll


0513Fact: Ninjas Love Burpees.

We’re building Ninjas. Fitness Ninjas. We train in the pre-dawn hours under cover of dark. In parks and in urban areas… we’re there. Other times we might be training right in front of your eyes, as you’re running errands or working… we’re everywhere. Today we worked on our Ninja burpees, soon we will learn to run like Ninjas and we’re always working on our Ninja-like core strength. You may or may not see us. But rest assured we’re there. Ninjas.

How do Ninjas eat?

Ninjas keep fresh fruits, vegetables and lean meats on hand (cooking a lot at the beginning of the week helps to keep Ninjas healthy throughout the week).

You’ve heard that the best way to shop at the grocery store is to stay in the outer perimeter – veggies, fruits, meat and dairy. For the stuff you DO go down the aisles for, READ THE LABELS! Make sure you can pronounce everything in the ingredient list. Beware of the low fat and low carb claims, as a lot of that stuff is FILLED with preservatives and sugars. Ninjas know this.[hr]

WoD: “Death by Burpees”. Finish with Indian Run.


BC 5/13

Burpees. Indian Run.


5.14.14: For Whom the Bell Tolls

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5.14.14: The Pit @ 6am

WOD
Death by 10 Meters

Here’s how it works:
Minute 1: Run 10 Meters
Minute 2: Run 20 Meters
Minute 3: Run 30 Meters
Minute 4: Run 40 Meters

You continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and start from the beginning. When we’ve done this in the past, we have stopped after we could not complete the distance. But this time, we’re going to keep going by starting at the beginning.

Your score will be the highest minute you complete in the first round. There is a 25 minute cap.


BC 5/14

A long(er) workout that involves running and bodyweight movements.


CF Blog May 14

Speed: Sprints 8x50mphoto-53

WOD: (5/14/13)
2 Rounds
25 Wall Balls (20/14)
25 K2E
25 DB Snatch (45/30)
25 Box Jumps (24/20)

Cash Out: 1000m Row – not for time

***

Guys, please make sure you collect any clothing/bottles/misc. items that you may have left at the gym.  Anything left over by Friday will be donated this weekend!

Some food for thought from Collective Evolution:

Why American Apples Just Got Banned In Europe

April 29, 2014 by .
Have you ever heard of DPA, also called diphenylamine? This is a chemical used widely on apples after they have been harvested. DPA is used to prevent what the industry calls storage scald -brown spots that appear on the fruit when it has been stored for several months. In 2008 the European Food Safety Authority began wondering if this chemical was safe for human consumption and began asking the chemical industry to provide safety information for DPA.[1]

What was found was that from what is currently understood DPA isn’t harmful on its own but when it breaks down it forms a family of carcinogens called nitrosamines— certainly not a chemical compound you want on your apple. When this information came to be know, the European food safety regulators knew it was time to get as much safety information about it as possible and right away they decided they needed to take action. After determining through study that three unknown chemicals were found on DPA treated apples, the EFSA felt they did not know enough about whether or not these chemicals were in fact nitrosamines and decided to make using DPA on apples in Europe illegal.[2] In March they even cut the tolerable level of DPA they would allow on imported apples to 0.1 parts per million.[3]

As a result of tests done in 2010 by the Environmental Working Group (EWG) which found 80% of apples on US produce shelves contain on average 0.42 ppm of DPA, Europe will be cutting its imports unless DPA numbers can drastically reduce. How will North Americans respond though? With there being 4 times more DPA than what’s allowable in Europe, American standards seem much more lenient and the care taken to protect citizens from hazardous chemicals is not as strict a priority.[4] Interestingly the Environmental Protection Agency (EPA) allows DPA residues of up to 10 ppm on apples -that is 100 times what is allowable in Europe!

Full Article here…


CF WOD May 14

Speed: Sprints 8x50m

WOD: (5/14/13)
2 Rounds
25 Wall Balls (20/14)
25 K2E
25 DB Snatch (45/30)
25 Box Jumps (24/20)

Cash Out: 1000m Row – not for time


0514I read a great article a couple days ago* that discussed body composition, fat vs. muscle, “bulking up” and being lean, toning, etc. Thought I’d share a couple of the highlights. The entire article is linked at the end of this post.

  • You cannot “tone” a certain portion of your body.  Your body will not lose fat in one spot at a time, it will only lose fat.  Thus, you must reduce your overall body fat percentage to see results in the area you want.  This is why the “ab-(insert attention-grabbing verb)” you see on TV won’t work to help you get a better midsection.
  • Lean – having little to no surplus fat – Thus, to look “lean”, you need to have low levels of body fat.
  • Toned – seeing muscle definition on a human body – Thus, to look “toned”, you need to have low levels of body fat combined with having enough muscular development that you can see the shape of the muscle under the skin.  This is usually accomplished at below 20% body fat on women, and below 10% on men.

In other words, doing a lot of ab work will give you great abs. But you’ll never see ‘em if you don’t lose the fat covering them. Makes sense, right? And how do you lose fat? Diet (remember, we’re talking about what you’re eating, not being on Dexatrim or Weight Watchers). Diet and exercise.

One of my buddies in Atlanta promises that if you just want to be skinny, the best way to accomplish that is to go on a Cigarette and Coffee Diet. But I’m not sure that’s what we’re really after, is it? Just eating less isn’t healthy. And we want to be healthy, right? I hope that’s the goal. Looking good is a by-product. Living longer, healthier lives is the priority. Vanity should always take a backseat. Forget gimmicks, fads, promises on how some random guy on TV lost 30 pounds in 10 days, etc. There is no “secret”. Eating well and exercising regularly at moderate-to-high intensity is simply all there is to it. Period.

The above bulleted list taken from an article from Crossfit Southbay called Skinny Fat.

*This is a slight bend in truth. While I did re-read it a couple days ago, I actually found that post two years ago yesterday.

Who’s down for a little Social Time in the next couple of weeks?

[hr]

Wednesday> AMRAP25: 100 Jump Rope + 25 Push Ups + 25 Sit Ups + 25 Lunges + 800m Run.


Thursday@Pit> Row:Pull:Swing


CF Blog May 15

Strength: Front Squat 5-5-5photo-54

WOD: AMRAP 12
9 Thrusters (135/95)
20m Bear Crawl (10m down and back)
7 Ball Slams (as heavy as possible)
5 C2B Pull-ups

***

Please make sure to look through the shelves by the windows in the main gym and collect anything that belongs to you.  Any items left in our lost and found area will be donated this weekend.  

Thank you!


CF WOD May 15

Strength: Front Squat 5-5-5

WOD: AMRAP 12
9 Thrusters (135/95)
20m Bear Crawl (10m down and back)
7 Ball Slams (as heavy as possible)
5 C2B Pull-ups


0515This here’s Random Notes:

Be UNbusy // becomingminimalist

Is the trick to getting kids to eat veggies simply a “Frozen” parody? // thePennternet

Spurious Correlations // tylergiven

Fueling Performance, by Kyle Ruth // modPALEO

Define “Rich” // Nauvoo Times

The Most Expensive Home in the World // Business Insider

10 New Artists // Rolling Stone

Below Sea Level… imagine // Raw Story

No Touchy // uncrate

Nerds! // Upworthy

Milennials. gah… // Rolling Stone[hr]

Thursday@Pit> 500m Row + 30 KB Swings + 10 Pull Ups + 500m Row + 10 Pull Ups + 30 KB Swings + 500m Row… Finish with 30 Box Jumps.


BC 5/16

Friday> moga


CF Blog May 16

Strength/Skill: TGU 3-3-3-3 (each side)photo-55

WOD: (5/7/13)
500m Row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row

Post WOD: Plank Challenge (max effort hold)

***

Hey we know them!!  Dalissia and Aaron in the Charlotte Observer talking about injury prevention for runners!  Check it out:

19 expert tips for preventing running injuries

We asked a few OrthoCarolina providers who are also runners themselves for their top tips on how to run while staying strong and injury-free.

Dalissia Burke, PA-C (Physician Assistant), Foot & Ankle:

(1) Change up your activity frequently; cross-train if you are able. Running is great but it can lead to injuries like stress fractures if done daily at long distances.

(2) Get a fitted shoe. Not every shoe is for every person. Make sure you speak with someone that fits shoes on a daily basis and can give you the best one for your type of foot.

(3) Don’t forget about your Achilles! A lot of patients take it for granted and forget to stretch the Achilles when stretching hamstrings and quadriceps. Stretching the Achilles can help prevent tendonitis in the future.

George Collins, PA-C (Physician Assistant), Matthews:

(4) Have your running shoes fitted by someone familiar with runners’ unique footwear needs, who can examine your feet and your gait while running to determine the best shoe for your foot.

(5) Stretch regularly. I cannot emphasize this enough. Tight muscle groups cause a variety of orthopedic problems including hip and knee pain. It takes time to stretch, but it’s much better to invest the time now and not develop issues that prevent you from running all together.

Dana Dempsey, PA-C (Physician Assistant), Hand Center & University:

(6) Use a foam roller regularly. Foam rollers help to roll out tightness in the IT bands, quads and calves!

(7) Yoga is a wonderful compliment to running. I can’t live without either of these when it comes to running!

Chris Gabriel, PT,OCS,CSCS, Ballantyne:

(8) Stay strong by maintaining proper strength of your gluteus medius and maximus muscles, which control motion at the hip, knee and ankle and can decrease stress on your joints.

(9) Give yourself a rub down. Incorporate self soft tissue work using a foam roller, tennis ball, or other device with a focus on your quads and iliotibial band.

(10)Change your ‘tires’. Shoes lose their ability to support and cushion over time. Changing shoes out frequently may be just as important as being in the right type of shoe for your foot. Consider doing some balance work in bare feet which can improve the functioning of your natural foot muscles and decrease your reliance on shoes.

Aaron Hewitt, PA-C (Physician Assistant), Sports Medicine:

(11) Don’t run more than 500 miles total in one pair of shoes – replace them (don’t go by how the sole looks!).

(12) Minimalist shoes aren’t for everyone.

(13) Make sure to incorporate strength training into your exercise program.

Shaun M. Riney, MPT, Monroe:

(14) Make time for a directed flexibility program before AND after running. Correcting inflexibilities in the core and lower extremities can be part of the remedy for faulty biomechanics.

Todd Shropshire, MPT, Physical Therapy Clinic Manger, Ballantyne and Blakeney:

(15) Focus on maintaining strong core and gluteal musculature.

(16) Make sure to be wearing the appropriate running shoe that fits your foot type (pronator, supinator, neutral foot posture).

(17) When experiencing foot or knee pain, consider that the hip and core could be a potential contributing cause of your pain.

Katie White, PT, DPT, OCS,CSCS, OrthoCarolina Eastover Physical Therapy:

(18) Don’t always run on the same “pitch” (side) of the road. It can be uneven and lead to biomechanical problems.

(19) When training don’t increase your running mileage more than 10% from the previous week. For example if your goal is to increase from 20 miles per week to 30 miles per week, you should start the increase to 22 miles, and so on. Within a short four weeks, you can safely increase to 30 miles per week.


CF WOD May 16

Strength/Skill: TGU 3-3-3-3 (each side)

WOD: (5/7/13)
500m Row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row

Post WOD: Plank Challenge (max effort hold)


0516I hate the phrase “on your soapbox,” so I’ll just say that this post is me simply spitting my thoughts.

Consistency.

You reap rewards of hard work and perceived effort through consistency. Work, family, social life, fitness, nutrition/diet, etc. I struggle with this a bit myself. Like anything, there are peaks and valleys… times when I’m better about being consistent with my approach and times when I’m not. I can tell you, through experience, that you get the most out of your efforts when you continue to put in the effort and apply yourself consistently. This doesn’t mean absolute perfection at every turn. But it means getting yourself in a place in your head, in your life, when you approach things with consistency. Want a better 5k time? You have to be persistent about your work to get you there. Want to drop some unnecessary LBs and feel better in your day-to-day, clean up your diet and get some solid sleep, in addition to showing up on a regular basis. There are times when you don’t give 100%. That’s fine. Everyone needs a break from strenuous exercise, or a little “cheat” in their diet to keep them satisfied, motivated and rested.

Show up to BC more days than not. Eat well more times than not. Get good, sound sleep more times than not. Make it the rule, not the exception. THEN, your work will pay off.[hr]

Friday> moga


5.17.14: Back to the Track

In case you haven’t seen it, here’s the current beer mile record…impressive.

5.17.14: AG Track @ 8:30am

3 Rounds
400m
600m
800m
– 2:00 rest after each

 

 

 


CF Blog May 17

10340069_10153004784785016_6825030581918104974_nWOD: EMOMx30
Min 1: 10 Calorie Row
Min 2: 10 Over the Box Jumps (24/20)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest

***

Congrats to Aaron and Amanda on their nuptials!!  Happy Wedding Weekend from your UCF Family!!!! 🙂


CF WOD May 17

WOD: EMOMx30
Min 1: 10 Calorie Row
Min 2: 10 Over the Box Jumps (24/20)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest


CF Blog May 18

Skill: Pull-ups (kipping/butterfly etc.)IMG_1236

WOD:
4 Rounds
400m Run
15 Pull-ups
15 Burpees
Post WOD: Group Stretch


CF WOD May 18

Skill: Pull-ups (kipping/butterfly etc.)

WOD:
4 Rounds
400m Run
15 Pull-ups
15 Burpees
Post WOD: Group Stretch


BC 5/19

Monday@Met> Swingin’ & Sprintin’.


5.19.14: Tabata Ladder

5.19.14: AG Track @ 6pm

WOD:
Tabata Ladder

The goal is to run as far as you possibly can but using ascending and descending time intervals. The rest will be the same after each set. Run the following times, resting :30 in between each- :30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 3:30, 3:00, 2:30, 2:00, 1:30, 1:00, :30. Meaning you’ll run :30, then rest :30, run 1:00, rest :30, etc.

Video: never celebrate victories to early because you just might get beat where you’re not looking. Also a good lesson to always finish hard as you just might take victory when you least expect it.


CF Blog May 19

Strength:photo-56

Back Squat
4×3 Straight sets at 90%

Metcon:
Tabata “Fran”

Rest 2 min

Tabata “Annie”

***

Momma’s Quote of the Week:  “When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.”—Confucius

***

Great article from the Tabata Times:

7 Reasons Rx’d Doesn’t Matter

by Erica Saint Clair 
I often hear muttering around the gym post-WOD, as people share high fives and “Good jobs.” You can hear a low buzz of athletes minimizing their workouts. A small hum of “Yeah, but I scaled.” It seems that along the way we have lost faith in one of the major tenets of CrossFit and fitness in general: universal scalability. While putting an “Rx’d” next to your name post-WOD can often feel like the pinnacle of success, here are seven reasons that those three little letters shouldn’t be the end all be all of your goals.

1. Everything is scaled.

Who is to say that in a few years the Rx’d requirement for jump ropes isn’t triple unders? Who cares if you don’t have double unders yet? It doesn’t mean you didn’t get all hot and sweaty mid-WOD.

2. Your body matters.

Sure, throwing an “Rx’d” up on the board would be AWESOME! Don’t get me wrong — I love pushing myself to those letters. But if it means pulling my back to hit the deadlift weight? I’ll take a few less letters and a few more WODs in my future.

3. You are your own competition.

It’s easy to hate the athlete who can come in rocking out pull-ups when you have been using the band for oh.my.god.forever. Yeah, I know, you want off the band, but there is just as much victory going from a green to a blue band as there is from a blue band to no band. Comparing yourself to someone else is just a recipe for disaster. There will always be someone better than you.

4. Work is work.

One can get lured into the idea that your workout is less difficult because you scaled. That’s a lie. Putting your 100% on the line — even with scaled weights — is no easier than the guy next to you putting his 100% on the line. Sure, Froning’s 100% can do more than yours, but that doesn’t mean your 100% feels like easy Sunday mornings. It still hurts, and it should.

5. Form matters.

Yes. Seriously. It does. Doing crappy pushups just to put an Rx’d by your name doesn’t help you grow. It’s better to do them from your knees using the right muscle groups and the right range of motion than doing them from your toes like a worm. It will pay off someday, I promise.

6. Baby steps count as progress.

Progress is progress no matter how small. Look back to last year — see how far you have come? Stop thinking your WOD is worthless unless you hit the skills written on the board. Rome wasn’t built in a day. Neither were its gladiators. Have patience; you will get there.

7. Fitness is never ending.

So you get “Rx’d” by your name… what next? I’ll tell you what’s next — you start trying to cut time and add weight. Fitness is not a destination. Rx’d is just a mile marker on a never ending journey. Sure, it’ll be great when you pass that marker, but it’s not like when you do you can put your feet up and call it a day.


CF WOD May 19

Strength:

Back Squat
4×3 Straight sets at 90%

Metcon:
Tabata “Fran”

Rest 2 min

Tabata “Annie”


0519See what I did there?

Do you have a “Voice” in your head that sometimes seems to work against you? A “Voice” that lets you not set the alarm to get up in time for Bootcamp? A “Voice” that allows those two doughnuts from the office stash on Friday morning? Here’s a little article I saw on cnn.com about someone else’s experiences and thoughts with “The Voice”. Check it out. Then tell “The Voice” to shut it’s trap. [hr]

Monday@Met> WoD 1: 21-15-9 KB Swings + Burpees. WoD 2: “Death by 10m”


BC 5/20

Tuesday> Down here. Down there. Down here. Down there….


CF Blog May 20

Strength:IMG_1239
Jerk 5×1
WOD:
4 Rounds –
In 3 mins run a 400m
In leftover time complete as many pushups as possible.

*Score is total pushups.

***

For all you Vibram lovers out there, in case you missed this last week, the article from Runners World:

Vibram Agrees to Settle Class Action Lawsuit

Suit claimed company deceived consumers.

Vibram USA, the company that makes FiveFingers running shoes, has agreed to settle a lawsuit that alleged the company made false and unsubstantiated claims about the health benefits of its glove-like footwear. According to the court filings, Vibram settled to put the matter to rest and avoid any additional legal expenses. “Vibram expressly denied and continues to deny any wrongdoing alleged in the Actions, and neither admits nor concedes any actual or potential fault, wrongdoing or liability,” read the court brief.

Valerie Bezdek brought the class action suit against Vibram in March 2012.  She filed her complaint in Massachusetts, the state where Vibram’s U.S. headquarters are located. Bezdek alleged that Vibram deceived consumers by advertising that the footwear could reduce foot injuries and strengthen foot muscles, without basing those assertions on any scientific merit. “The gist of her claim is that Vibram illegally obtained an economic windfall from her because it was only by making false health claims that Vibram induced consumers to buy FiveFingers shoes, and to pay more for them than they would have otherwise,” Harvard Law School professor, John C. P. Goldberg, told Runner’s World at the time of the original filing. Subsequent class action suits were filed against Vibram in California and Illinois, and those were absorbed into Bezdek’s case.

The settlement consists of two kinds of relief. The first is refunds to class members who submit valid and completed claim forms. Vibram will deposit $3.75 million into an escrow account and those funds will be distributed to those valid class members who purchased a pair of Vibram FiveFingers between March 21, 2009 and the date of the first dissemination of summary settlement notice or class notice, whichever is earlier. FiveFingers will award up to a maximum of $94 per pair, though the agreement acknowledges that based on similar settlements it is reasonable for class members to expect to receive between $20 and $50 per pair.

Class members can submit a claim for up to two pairs of shoes without any kind of receipt or proof of purchase. (However, FiveFingers can request a verification of purchase should they decide to do so in an effort to prevent against possible fraud.) Anyone who seeks to recover payment on more than two pairs of footwear must submit both a valid claim form and proof of purchase.

If any portion of the $3.75 million remains after the claim payments have been distributed and all administrative and legal costs have been paid, the balance will be donated to the American Heart Association for research on the health benefits of running.

For the second part of the settlement, Vibram has agreed to discontinue to make any claims that FiveFingers footwear is effective in strengthening muscles or reducing injury in its marketing and advertising campaigns, unless the company discovers new scientific evidence that proves it.

Vibam is required to establish a website, www.fivefingerssettlement.com, to inform class members of the terms of the agreement. The company is also required to post banner ads with the settlement information on a number of websites, including runnersworld.com and Facebook.com, in order to deliver approximately 300,000,000 impressions.

continue reading…

On the bright side, even if you shouldn’t run in your five-fingers, they’d make a pretty decent shoe to deadlift in 🙂

 

 


CF WOD May 20

Strength:
Jerk 5×1
WOD:
4 Rounds –
In 3 mins run a 400m
In leftover time complete as many pushups as possible.

*Score is total pushups.


#ThrowbackMonday

This link was sent to me by a buddy from high school who is a big runner. This may be the most comprehensive article on running form ever. Ev. Er. From Runner’s World:

Does Running Form Matter?

Set aside some time today and poke around this article. You’re sure to find something that resonates with you. If you absolutely don’t have the time today, bookmark this piece as something to come back to when you have the time. I think we can all learn a LOT from this info. Maximizing efficiency is essential to basic human performance, whether at the gym, in the park, at home or in the office. Let’s look at how we can move the most efficiently to get the most out of our efforts. Deal?[hr]

Tuesday> “End to End”


5.21.14: Mix Up

BryanOhrLaurenPlumeyRope

5.21.14: The Pit @ 6am

2 RFT:
800m Run
20 OTB Jumps
200m Run
25 Pushups
200m Run
Burpee Broad Jump length of turf (down/back)
400m Run
3 Rope Climbs
4x Parking Lot Sprints (4x 50m)

 

We’re throwing in a little flavor from the Regionals mixed in with our own twists and adding more of the run elements that are a bit harder for Regionals. This will help build towards an obstacle run or just aid in increasing your endurance and lung capacity. Hey, we’re at least allowing you to use your legs on the rope climbs.


BC 5/21

Wednesday> Run. Squat. Repeat.


CF Blog May 21

Deadlift 3×5 @ 80%.  All reps are resetphoto-57

3 Rounds of
1 min Calorie Row
1 min 135/95 Push Press
1 min Mountain Climbers
1 min 135/95 Floor Wipers
1 min Lunge Steps
1 min rest

***

Memorial Day Schedule:
8am, 10am and 12 pm classes only

***

The Fitathlon Challenge is coming to Charlotte, NC this Saturday, May 24. There will be a Competitor and cash prize Super Competitor heat at 12pm.

These heats are designed for individuals who regularly participate in intense workouts, such as boot camps and CrossFit.

If you are interested, there is a discount code for UCF members –  50% off Charlotte Fitathlon Challenge 5k Obstacle Course.
Code:
CROSSFIT50CHAR

If you want to register the day of the event, just print this message and bring to event.

Location: Metrolina Tradeshow Expo, 7100 Statesville Rd, Charlotte, NC 28269.


CF WOD May 21

Deadlift 3×5 @ 80%.  All reps are reset

3 Rounds of
1 min Calorie Row
1 min 135/95 Push Press
1 min Mountain Climbers
1 min 135/95 Floor Wipers
1 min Lunge Steps
1 min rest


0521Five Fingers… or not.

An old CrossFit video on squats.

An oldie but goodie breakfast recipe.

BC Social at Pint Central next Wednesday. NO Memorial Day class on Monday.[hr]

WoD: 4 Rounds of 400m Run + 50 Squats. Alternating Tabata of Wall Sits + Plank


BC 5/22

Thursday> Down ‘n Up.


CF Blog May 22

Weighted Pullups 5 -3–3-1IMG_1242

3 rounds of
5 Hang Power Clean (155/105)
20 Slam Balls
20 Burpees

Cash Out – 1 mile run (400m, 800m, 400m)

***

Courtesy of CrossFit Ringwood:

6 MOBILITY EXERCISES FOR MAXIMUM MOBILITY

Here he offers six Mobility exercises to increase mobility. Spend just two minutes a day on each move,  the 10-minute squat requires more time, of course and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.

1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

 


CF WOD May 22

Weighted Pullups 5 -3–3-1

3 rounds of
5 Hang Power Clean (155/105)
20 Slam Balls
20 Burpees

Cash Out – 1 mile run (400m, 800m, 400m)


0522Rando. M.

Holy Government Cow // Food Renegade

Vince McMahon Lost. A lot. // Business Insider

You’re favorite web site has a password problem // BuzzFeed

Love Charlotte // Howl at the Moon

Date and Venue announcement: Smith vs Ferrell (Smith) Drumathon // spin

Hipsters are hurting Whole Foods // upworthy

Question your Faith in Humanity // BuzzFeed

New Jeopardy Category // esquire

What JT knows about #HardWork // oprah

Behind the Frequency (Kenneth) // Red Ice

All you need to know about eggs // TakePart

Bad-Ass advice: Make Your Bed // Military Times[hr]

Thursday> WoD 1: 20-19-18… 3-2-1 alternating Lunges and Push Ups. WoD 2: 10-1 Broad Jumps + Burpees


BC 5/23

Friday> Running.


CF Blog May 23

Snatch Balance 5×1photo-58

AMRAP 18
5 DH Pullups
10 KB Swings 2/1.5
15 OHS 95/65

***

Advice for today’s WOD from Coach Talyor:
“Don’t be lazy.” 😉

***

Grass Fed Beef Sale!  

We own a family farm very close to Charlotte in
Lincolnton.  We sell grass fed beef that is 100% grass fed, grass
finished.  We do not use preventative antibiotics or hormone implants.

We are running a special for 22lbs of meat (combination of steak, roast,
hamburger, stew beef etc)  $125 or 10 lbs or hamburger $49.  We have half and quarter cows for sale.

If interested, contact Blue Sky Farm
www.blueskyfarmonline.com  or call 704-736-4151


CF WOD May 23

Snatch Balance 5×1

AMRAP 18
5 DH Pullups
10 KB Swings 2/1.5
15 OHS 95/65


0523How important is hydration? It’s very important for comfort, performance and safety, not to mention water is the most important nutrient for life. So, duh! Water also helps to regulate body temperature, lubricates joints and transports nutrients and waste throughout the body. Much more info here.

**Remember there is NO BC on Monday, May 26th.[hr]

Friday> 3 Rounds of 400m + 600m + 800m Runs, with 2 min Rest between each effort.


5.24.14: Count Your Blessings

Screen Shot 2014-05-23 at 7_Fotor

5.24.14: AG Track @ 8:30am

WOD
8x 400m
– rest 2:00 between

Thursday was my 10 year anniversary. I feel very blessed. I’m passing that blessing on to you. I really thought about giving you 10 rounds of 400m runs, but instead we’ll keep it at a solid 8. Enjoy.

PIC: Cagney working the rope climbs like a champ. I’m not sure I’ve seen anyone that efficient and quick.

NOTE: No Class Monday.


CF Blog May 24

Team WODphoto-59
800m SB run (30/20)
100 Slam Balls
50 Push ups
100 Abmats
200 Double Unders
50 30/24 Box Jumps
2k Row Sprint 250 meters each (other partner holds plank while other rows)

***

Memorial Day Class Schedule:

8am, 10am and 12pm only


CF WOD May 24

Team WOD
800m SB run (30/20)
100 Slam Balls
50 Push ups
100 Abmats
200 Double Unders
50 30/24 Box Jumps
2k Row Sprint 250 meters each (other partner holds plank while other rows)


CF WOD May 25

7 min AMRAP
7 HSPU
7 Ring Rows
14 Lunge Jumps
Rest 1 min

8 min AMRAP
8 Renegade Rows (35/25)
8 Bird Pickers (35/25) Alternate each side.  Do opposite arm / leg
8 Wall Balls
Rest 1 min

200m farmers carry (1.5/1)
200m waiters walk


CF Blog May 25

7 min AMRAPphoto-60
7 HSPU
7 Ring Rows
14 Lunge Jumps
Rest 1 min

8 min AMRAP
8 Renegade Rows (35/25)
8 Bird Pickers (35/25) Alternate each side.  Do opposite arm / leg
8 Wall Balls
Rest 1 min

200m farmers carry (1.5/1)
200m waiters walk

***

Memorial Day Class times:
8am, 10am*, 12pm*

*in honor of Memorial Day, our friends at modPALEO will be serving up some free food following the 10 & 12 classes on Monday!!  


5.26.14: No Endurance Class: Happy Memorial Day!

FLG439

5.26: No Class

Happy Memorial Day!


CF Blog May 26

*Memorial Day Schedule: 8, 10 & 12 only *970143_644428092237501_181242092_n

WOD: (from 5/27/13)
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups and air squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body armor,
wear it.

***

Momma’s Quote of the Week:  “Ceremonies are important. But our gratitude has to be more than visits to the troops, and once-a-year Memorial Day ceremonies. We honor the dead best by treating the living well.”—Jennifer M. Granholm

***

In honor of Memorial Day, modPALEO will be serving up some FREE FOOD following our 10am and 12pm classes!!!

***

“Murph” – in honor of Lt. Michael Patrick Murphy, a Navy SEAL who was killed in June 2005 in Afghanistan after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. Despite his wounds, Murphy returned to his unit’s location after making contact with headquarters and continued to fight until he died. He was awarded the Medal of Honor, the United States military’s highest decoration, for his actions.


BC 5/26

Memorial Day> Rest + Remember.


CF WOD May 26

WOD: (from 5/27/13)
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups and air squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body armor,
wear it.


0526This is a day that we thank our military. Primarily those who have given their lives for our Freedom. I think it’s important to also remember those who are veterans of war and active military. For the work they do daily, have done for years, and will do for years to come. No matter your political affiliation, religion or thoughts on warfare… we are nothing without those who protect us. Always thank a service man or woman when you see them. [hr]

Memorial Day> Rest. Remember.


BC 5/27

Tuesday> Sprints + Burpees + Crawling + Other Stuff


CF Blog May 27

Strength: Hang Power Clean 1RMphoto-61

WOD:
5 Rounds
5 Hang Power Cleans (135/95)
250m Row
15 Sledgehammer Strikes
1 min Plank Hold

***

Courtesy of The Tabata Times:

Imaging And High Intensity Peak Performance

This is Part 12 in the series on Mental Strength and High Intensity Athletic Performance.

A champion will take the time to see what they want to happen, while the also-ran’s will only see what they hope will never happen. In both cases, these individuals are doing some form of mental rehearsal. The biggest difference here is one allows for peak athletic performance to be achieved, while the other one holds the others back.

Our peak performance happens long before we go into a competition (even before we meet up at CrossFit) to do a high intensity athletic performance. This begins in the head and finishes when we are in the moment.

You will notice there is a lot written about mental rehearsal, so this could come across as being redundant. However, there is a point I need to make about the manner I use to coach mental imagery: your mental rehearsal will use all your senses VAKOG (visual, auditory, kinesthetic, olfactory and gustatory) in order to experience the peak performance beforehand as completely as possible. Why? A mental rehearsal goes beyond visualization, which only uses one of your senses.

Mental Imagery

With mental imagery, the athlete will use all his senses and take the time to imagine himself in an environment doing a specific activity. This could be in the final moments of a game on the field or pushing themselves harder during a certain CrossFit WOD and giving that extra effort to really make an impact while doing their high intensity athletic performance. In each scenario, the athlete should be successful and try to feel — physically and mentally — the success of the performance.

Why is mental imagery important?

You can use mental imagery to:

  • Familiarize an athlete with a competition site or course.
  • Motivate athletes by having them pull images that are associated with the goals for the session and to recall feelings and images when they were successful against a competitor or when they hit a new peak during CrossFit training.
  • Perfect the skills and skill sequences an athlete is using in order to reach high intensity athletic performance.
  • Focus on the positive outcomes rather than on the negative outcomes that are possible.
  • Alter the focus of athletes when necessary. If things seem sluggish, have them focus their attention on things that can get them back to their A game.
  • Find success where the individual sees himself performing skills properly and reaching the desired outcome each time.
  • Prepare the athlete for success, by having them do a mental run-through of the performance, focusing on the essentials and ensuring that they have the feelings and focus they need – whether it is during an event on the field, during practice, or during a CrossFit event or other high-intensity performance.

The athlete’s imagery shouldn’t focus on the actual outcome, but the actions needed to reach the desired outcome.

Continue reading…


CF WOD May 27

Strength: Hang Power Clean 1RM

WOD:
5 Rounds
5 Hang Power Cleans (135/95)
250m Row
15 Sledgehammer Strikes
1 min Plank Hold


0527
Reading assignment:
Your Food Is Poisoning You, via Outside Magazine

Don’t miss tomorrow’s workout. It’s sure to be one for the ages. Meet at the Met Wednesday morning. Also, BC Social Wednesday night at Pint Central.[hr]

Tuesday> WoD1: 2 Rounds… 2:30 to Complete 1x 100m Sprint (50m forward/50m backward) + 10 Burpees + Max Sit Ups. /Rest30 sec/ 2:30 to Complete 2x 100m Sprint + 10 Burpees + Plank Hold /Rest 30 sec/ 2:30 to Complete 3x 100m Sprint + 10 Burpees + Max Flutter Kicks. WoD2: 10-1 alterntaing Bar Rows & Push Ups. WoD3: 3x Long Hill Sprint.


5.28.14: Good Old Conditioning

photo

5.28.14: The Pit @ 6am

WOD
Run 800m (but must do 3x Hills in middle of run)
40 Lunges
30 Mountain Climbers
20 Pushups
Run 200m
40 Calories on the AirDyne
30 Double Unders
20 Burpees
Run 200m
40 Squat Jumps
30 KB Swings
20 Pullups
Run 800m (but must do 3x Hills in middle of run)


BC 3/28

Wednesday @ the Met> …


CF Blog May 28

WOD:2580_74542505567_2765731_n
AMRAP 15
400m Run
10 DB Push Press (45/30)
20yd Bear Crawl (10yd down and back)
15 Ball Slams

Post WOD: Group Stretch

***

Happy Birthday to the guy who makes this amazing Ultimate community possible!!!  

Hope it’s a great one, LB!


CF WOD May 28

WOD:
AMRAP 15
400m Run
10 DB Push Press (45/30)
20yd Bear Crawl (10yd down and back)
15 Ball Slams

Post WOD: Group Stretch


0528Hope you enjoyed that workout this morning…

People, get ready! June’s Challenge is all on you. You decide the Challenge. All we ask is that you stick to it. What’s something missing from your life that you know you need to taking into account or acting on? OR, what’s something currently IN your life, that you know you could do without? Well, let’s act on it. For one month. And see what happens from there. Consider this an opportunity to reset an item in your life. Sure, there are several things you could apply to this Challenge, but let’s just focus on one for now. Then, add something else to the list once you’ve conquered the original.

Examples:
No beer for the month of June. (this is mine, FYI)
8 hours of sleep per night.
30 minutes of reading per day.
10 minutes of silenced down-time per evening.
Flossing every day.
Cutting out sodas.
Not eating anything that comes packaged in a box.

…the possibilities are really endless. The important part is to identify what’s worthwhile and feasible for you.

Nothing in that list of examples works for you? Great, come up with your own. It’s your Challenge! Do us all a favor and post yours below in the “comments” section of this post. Then we can all be held accountable. Make it realistic. But make it real, too…

*Meet us at Pint Central on Central Ave in Plaza Midwood this evening at 6 PM for a little social time.[hr]

Wednesday> “Pain Train, Part Deux”


BC 5/29

Thursday> A hodgepodge of things aimed at making you a better person.


CF Blog May 29

WOD:photo-63
5 Rounds
5 Deadlifts (275/185)*
3 HSPU (Strict)
25 Abmat Sit-ups
30 Double Unders

*use no more than 60% of your 1RM

Post WOD: Foam Roll

***

Memorial Day Thanks…

Thank you to everyone who came out on Monday to complete Memorial Day “Murph.”  We know it’s a tough WOD, but it is the difficulty that provides a forum for us to remember, reflect, and honor all those who have fallen in the line of duty. 

photo-62And of course, a HUGE “thank you” goes out to modPALEO for providing amazing, nutritious, and free food to our members on Monday.  If you haven’t tried modPALEO yet, you should.  They are AMAZING – in addition to cooking up delicious, locally sourced food, they are huge supporters of the community.


CF WOD May 29

WOD:
5 Rounds
5 Deadlifts (275/185)*
3 HSPU (Strict)
25 Abmat Sit-ups
30 Double Unders

*use no more than 60% of your 1RM

Post WOD: Foam Roll


0529rrrr-an-dom.

Famous Stunt Doubles // Business Insider

Flossing // BBC

PW Probs // BuzzFeed

Food Stamps // Huffington Post

1 Yr in Oklahoma // Mashable

Mix Tapes! // OkayPlayer

Food-Tobacco // National Journal

Axl vs Patton // Consequence of Sound

Start Here // Life Buzz

Pre-purchase habits // Inc.

Disease in the Nails // Business Insider

Record-obsessed // Esquire

Bikini-Ready? // Huffington Post

Why You Get Mosquito Bites // Business Insider

Red Meat, Eggs, Butter… cholesterol? // New Orleans Advocate

Juicing vs Blending // TakePart

Rock Stars Know what Sucks // Mandatory

Brotherly Farewell // Funker530

Trust Like the FBI // Business Insider[hr]

Thursday> Speed: 10x Partner Band Sprints. Core: 3x1min Plank Hold. Rest for 30 seconds between. Strength: 50 Dips. Finisher: 5x Wall Sits for 30 seconds with 15 seconds rest


BC 5/30

Friday> “Bootcamp Murph”


CF Blog May 30

Strength: Thruster 1RMphoto-64

WOD: (from 2/3/14)
“Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

***

New Protein in Stock!!

**We have a new shipment of Stronger Faster Healthier Whey and Recovery Protein.

**And, we are pleased to now offer Eat The Bear (EBT) Protein.

The Whey Pure Isolate is $50 and comes in delicious flavors – Chocolate Peanut Butter, Ice Cream Sandwich, and Cinnamon Bun

The All-Natural is $40 and is available in both Vanilla and Chocolate

IMG_1264

“Some days you eat the bear, and some days the bear eats you.”

 

WHY ETB FIT?

ETB Fit is a fitness community, connecting members with personal athletes and other fitness minded individuals in support of personal wellness. By combining an active social platform and the highest quality sports nutrition and gear available, ETB Fit assists members as they work together to achieve their highest fitness and wellness goals. Did you know that ETB:

  • Is free of banned substances.
  • Discloses ALL ingredients on the labels.
  • Sources ALL ingredients from within the United States.
  • Supports clean and lean athletics by taking an active role in the communities of our customers to ensure the right education of young athletes and the responsible use of sport nutrition products.
  • Provides customers with direct access to ETB’s sponsored athletes for training and nutritional guidance…for FREE!

ETB FIT PHILOSOPHY

At ETB Fit, we believe that an extremely personalized and bespoke approach is the best way to achieve the fitness and wellness results that you desire. In our lives, we face many challenges each and every day. To that end we passionately believe:

  • Life is too short not to prioritize your own personal well-being.
  • Inspired, motivated people not only get results, they encourage the best from those around them.
  • If we surround ourselves with the right people, no challenge is so great that it cannot be overcome.

We understand that reaching your fitness goals is more complicated than taking supplements, reading books, watching DVDs or one’s own desire. Yet we also believe that, by utilizing appropriate, functional training methods and positive reinforcement, we can simplify the process and bring those goals within reach.


CF WOD May 30

Strength: Thruster 1RM

WOD: (from 2/3/14)
“Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups


0530“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. *Far right in the photo

Original posting of this workout on CrossFit HQ site, 2005.[hr]

“Murph” is a workout done in the CrossFit world at a lot of gyms on Memorial Day. We chose to put it at the end of this week since we were off on Monday (Thank You, Lt Murphy and all those who have paid the ultimate sacrifice). Since we don’t do a lot of pull ups, it’s been altered to suit our strengths and still push us hard. This is one of the “Hero” workouts that CF has created to Honor our fallen service personnel. Lt Murphy is also the subject of the book “Lone Survivor” by Marcus Luttrell, as well as the motion picture released in the past year that starred Mark Wahlberg.[hr]

Friday> “Bootcamp Murph” – 1 mile Run + 100 Push Ups + 200 Sit Ups + 300 Squats + 1 mile Run. Partition the Push Ups, Sit Ups and Squats as needed. Start and finish with a mile run.


5.31.14: Don’t Hate on the 848

5.31.14: AG Track at 8:30 am

WOD
Run 800m
– rest 2:00
Run 4x 400m
– rest 1:30 after each
Run 800m

We’re running hard this week. Intervals are medium to short, and we’re keeping the overall distance relatively short so you can keep your intensity high.

Video: Alexa Efraimson set the HS 1600m record this week by running a 4:33. And she’s only a Junior.


CF Blog May 31

WOD: (from 1/1/14)photo-65
“Beast 12”
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20”)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 Dumbbell Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

***

New Protein in Stock!!

**We have a new shipment of Stronger Faster Healthier Whey and Recovery Protein.

**And, we are pleased to now offer Eat The Bear (EBT) Protein.

The Whey Pure Isolate is $50 and comes in delicious flavors – Chocolate Peanut Butter, Ice Cream Sandwich, and Cinnamon Bun

The All-Natural is $40 and is available in both Vanilla and Chocolate

 


CF WOD May 31

WOD: (from 1/1/14)
“Beast 12”
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20”)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2/1.5)
30 Abmat Sit-ups
20 Dumbbell Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs


CF Blog June 1

WOD: (from 3/11/12)photo-66
5 Rounds
5 HSPU
20 Ball Slams (30/20)
20 OHWL (45/25)
300m Row


CF WOD June 1

WOD: (from 3/11/12)
5 Rounds
5 HSPU
20 Ball Slams (30/20)
20 OHWL (45/25)
300m Row