CF Blog May 1

Strength :

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Prowler for weight. Warmup then go heavy as possible.

WOD:

8 Round Tabata – Score it total reps and calories
Bike – calories
Double Unders
Rest 2 min
Rowing – calories
Squats


May 2 – The Met

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WoD 1: “Invisible Fran” – 21-15-9 of Squats and Push Ups
WoD 2: 10-9-8-7-6-5-4-3-2-1 of Burpees and Sit Ups
WoD 3: 21-15-9 of Wall Touches and Yard Sales
WoD 4: 5 Stair sprints


CF Blog May 2

Strength:

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Weighted Pull-ups 3-3-3-3

WOD: (20 min cap)
5 Rounds
10 Burpees
10 Hang Power Cleans (155/105)
40 Double Unders
15 Wall Balls (20/14)


Momma’s Quote of the Week: “Patience, persistence and perspiration make an unbeatable combination for success.”—Napoleon Hill


Fight Club WOD is this Saturday!

We are running heats during all of our regular Saturday classes, so grab a partner and sign up today!  

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

*Sign up sheets will also be posted on the whiteboard in the gym starting today and running through the end of the week if you’d rather register/pay in person

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

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

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

*

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

Event date: Saturday May 7, 2016

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

Event type: two per team

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

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

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


May 3 – Freedom Park

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“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run
Cash Out: Max Unbroken Jump Rope Singles


CF Blog May 3

Strength:

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Jerk 1-1-1-1-1

WOD:
T. Rice Conditioning Test
Three (3) 300 yard shuttles

*six (6) 50 yard shuttles
*rest 5 minutes Btwn efforts
*goal is 60 seconds or less

***

Good read from Barbell Shrugged:

Are you eating enough? – N&P

By Chris

 

how do i know if i’m eating enough to put on muscle?

Your ability to gain strength and muscle mass depends on a lot of factors. Diet, activity level, lifestyle and stress, it all makes a huge difference.

Start by getting an estimate of your baseline needs. The easiest thing to do is to download an app like My Fitness Pal or My Macros. Your calorie count won’t be incredibly accurate, but that doesn’t matter. What makes the difference is the act of measuring your food, along with aiming for a calorie and macro target.

Your objective is to gain 0.5 to 1.0 pound of body weight every week.

Pick a time of day, preferably during your morning or evening ritual at home. Weigh yourself. Write down the number. If you want to get clever, track your progress in a spreadsheet chart, whatever you like. Just measure daily.

Some days you will lose, that’s certain. Just return focus to your daily habits and calorie targets. There will be some fluctuation, but in time you’ll notice that the week-to-week trend is right on target.

Continue reading…


May 4 – Freedom Park

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[hr] Partners each complete 400m Run, 25 Row Boats, 400m Run, 50 Situps, 400m Run, 100 Mtn Climbers, 400m Run. Partner 1 runs while Partner 2 completes the task then switch.


CF Blog May 4

It’s Bring a Buddy Day!!!  

Have a friend who has been wanting to try CrossFit?  Bring him/her along for today’s WOD!!

Partner WOD:

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800m Run (400m each)*
100 Pull-ups
100 Abmat Sit-ups
100 Power Snatches (75/55)
100 Calorie Bike
200 Double Unders

*each partner runs 400m with one going at a time. When both complete 400m they may continue with the rest of the workout.
*split reps as needed, one person working at a time.

***

We’re social.  Follow us on Instagram, Twitter, Facebook, and now Pinterest!

***

**This Saturday is The Fight Club WOD**

We will be running heats during our normal class hours. Tee shirts will be available for sale on the day of for $25 and registration will still be open at $39 per person ($78 per team since it’s a partner WOD).

A sign up sheet is posted on the whiteboard in the main gym for those that want their accounts drafted to sign up!


May 5 – The Pit

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[hr] AMRAP 15: 400m med ball run and
then AMRAP of 5 pull-ups + 10 ball slams + 15 sit ups

—-Rest 5 minutes—-

One mile run


May 5 – The Pit

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Improve

The new (old) smoking

100 greatest hip-hop songs

Schooled with a go-kart

Stop your car at crosswalks, people

Bitcoin

Nutrient dense

Fix that squat

Metabolism

HIIT[hr] AMRAP 15: 400m med ball run and
then AMRAP of 5 pull-ups + 10 ball slams + 15 sit ups

—-Rest 5 minutes—-

One mile run


CF Blog May 5

Strength:

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OHS 3-3-3-3

WOD: 20min OTM
On the minute for 20 minutes
Min 1: 15 Push-ups
Min 2: 15/12 Calorie Row
Min 3: 15 Med Ball Cleans (20/14)
Min 4: 10 T2B

***

We’re social. Follow us on Instagram, Twitter, Facebook, and now Pinterest!

***

**This Saturday is The Fight Club WOD**

We will be running heats during our normal class hours. Tee shirts will be available for sale on the day of for $25 and registration will still be open at $39 per person ($78 per team since it’s a partner WOD).

A sign up sheet is posted on the whiteboard in the main gym for those that want their accounts drafted to sign up!


May 6 – Freedom Park

IMG_5271
[hr]  800m Run
1min – Pushups, Situps, Dips, Squats
2min – Burpees, Plank

800m Run

 


CF Blog May 6

Strength:
RDL 5-5-5-5

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WOD:
750m Row
40 OHWL (45/25)
30 KB Swings (1.5/1)
20 Box Jumps (24/20)
800m Run
20 Box Jumps (24/20)
30 KB Swings (1.5/1)
40 OHWL (45/25)
750m Row

***

We’re social. Follow us on Instagram, Twitter, Facebook, and now Pinterest!

***

Our FREE Detox*Retox Bootcamp is tomorrow at 11, just across the street at Sycamore!  Grab a friend and join the fun!

***

**Tomorrow is The Fight Club WOD**

We will be running heats during our normal class hours. Tee shirts will be available for sale on the day of for $25 and registration will still be open at $39 per person ($78 per team since it’s a partner WOD).

A sign up sheet is posted on the whiteboard in the main gym for those that want their accounts drafted to sign up!


CF Blog May 7

FREE Detox*Retox Bootcamp today! 11am @ Sycamore Brewing

***

FightClub1Banner-620x250

Fight Club WOD is TODAY!

Fight Club WOD
3-10 Challenge
Partner AMRAP 30:10
10 Pull-ups
10 Power Cleans (135/95)
10 Weighted Sit-ups (45/25)
100m Run (each)

*every 3 minutes complete 10 burpees
*until 27 minute mark
*at 27 minute mark, max wall balls for Ava Khalipa for 3:10
*one person working at a time, split reps as needed

***

You can still sign up, buy a t-shirt, or donate!!

Workout and Shirt: $39

Shirt: $25

Additional donations gladly accepted.
___________________________________

Payments: use this link only
http://www.mwoy.org/pages/nc/clt16/jtedesco

Click on “donate now”and everybody can do the donation from their cell phone with a direct link to LLS and receive receipt.

The Leukemia and Lymphoma Society:

Here are some LLS statistics that you can share prior to the heat to let everybody know why we are doing this.

Every 3 minutes someone is diagnosed with a blood cancer.

Every 10 minutes someone loses a battle with a blood cancer.

Leukemia is the leading cause of cancer death of children and young adults under the age of 20.

Leukemia affects ten times as many adults as children.

In 2014, it is estimated that 1,730 people passed from blood cancer in North Carolina alone.

Nearly 1.2 million Americans are living with, or in remission from a blood cancer.

What does the LLS do?
LLS has invested more than ONE BILLION dollars into research, and has made very significant strides. Therapies and drugs LLS researchers have discovered are being used on all cancers, not just blood cancers.

Last year, LLS was able to assist North Carolina patients with the financial burdens of treatment co-pay to the tune of more than $1,000,000!

1/3 of patients diagnosed with a blood cancer WILL NOT SURVIVE 5 years.

In 1964, only 3% of children diagnosed with childhood leukemia lived.

Today, over 90% are surviving. Great. BUT NOT GOOD ENOUGH.

One child in ten will not live. UNACCEPTABLE.

We are here to help make that number 100%!


CF Blog May 8

Happy Mother’s Day to all of our CrossFit moms!!!!

Strength:

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Bulgarian Split Squats 6-6-6-6 (ea. side)

WOD:
500m Row
21 DB Thrusters (35/20)
9 Box Jumps (24/20)
500m Row
15 DB Thrusters (35/20)
15 Box Jumps (24/20)
500m Row
9 DB Thrusters (35/20)
21 Box Jumps (24/20)


May 9 – The Met

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[hr]  Three Rounds – 45 secs on/15 secs off with 1 minute rest between rounds
– inchworm push-ups
– jumping squats
– super planks
– jump rope right leg
– jump rope left leg
– jump rope both legs
– boat to canoe
– push-up-to-plank
– sit-ups


CF Blog May 9

Strength:
3 x Big Clean Complex (~20 minutes)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Choose a weight that will allow you to accomplish the entire complex
without taking your hands off the bar.
Rest as needed btwn complexes.
You may perform all 3 complexes at the same weight, or you may change weights.

WOD: (from 3/9/15) (21 minutes)

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“Cement Mixer”
7 Rounds, on the 3 minutes complete:
400m Run + 12 T2B

***

Momma’s Quote of the Week: “Surrounding yourself with people who are actively and enthusiastically working toward their best futures will keep you moving toward your own goals.”—Leah Busque

***

From our friends at modPALEO:

GET SOME VITAMIN D

Sunny days are here again!

The warmer weather can only mean two things: longer days and shorter clothes.

But before you slather on that sunscreen or dash for the shade, let’s talk a little about Vitamin D and why you should re-think shying away from the sun.

Although we refer to it as a “vitamin”, Vitamin D is actually a hormone and it is absolutely essential for our bodies to not only carry out basic daily functions, but also maintain good health. The Life Extension blog notes, “higher doses of vitamin D are required to support [the body’s] other activities in tissues such as heart muscle, brain cells, and fat tissue, to name just a few. Additionally, vitamin D regulates genes that control cell growth and development, immune function, and metabolic control.” For all of you athletes out there – in addition to maintaining good health, Vitamin D has been found to help improve athletic performance.

Accordingly, those with lower levels of Vitamin D are typically seen to be immune impaired and susceptible to chronic disease and illness. And sadly, Vitamin D deficiency has actually become a big problem here in the US.

So now that you know why Vitamin D is so critical, the big question is, where can you get it?

Although some milks and cereals have been “fortified” with Vitamin D, the very few foods that actually have Vitamin D naturally occurring in them include the flesh of fatty fish (and fish liver oils), beef liver, egg yolks, and cheese (although the latter three are not very good sources).

Truly, your best source of Vitamin D is good old sunshine. Your body is designed to produce Vitamin D when your skin is exposed to direct sunlight.

keep reading…


May 10 – Freedom Park

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[hr] 1000m run X 5 with 3 mins rest between sets


CF Blog May 10

Power:
Triple Broad Jump Max Distance (4-6 attempts)

*Do 3 consecutive broad jumps, without stopping. Start from a standing
still position and do 3 jumps in a “boing, boing, boing” fashion. Post
total distance covered over the 3 jumps.

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photo courtesy of Renaissance Periodization

WOD: (from 11/14/14)
50-40-30-20-10 Lunges
10-20-30-40-50 Push-ups

***

Congratulations to coach Travis Cooper for winning Gold at the National Championship and Olympic Trials and securing a spot on the Pan American Team!!!

 


May 11 – Freedom Park

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[hr] WoD 1: 50 squats + 40 push-ups + 30 boomerangs + 20 dips + 10 bowler lunges

WoD 2: 50 burpees + 40 reverse lunges + 30 cross-body mountain climbers + 20 high knees + 10 yard sales

Cashout: Partner ab throw-downs


CF Blog May 11

Team WOD:

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Teams of 3
2000m Row
200 Double Unders
1500m Row
150 Abmat Sit-ups
1000m Row
100 Squat Clean Wall Balls (20/14)
500m Row
50 HSPU

*once the workout starts the wall ball may not touch the ground except on
the squat clean wall balls for each rep. Which means – one person working,
one person holding the wall ball and one person resting.
*5 burpee penalty for anytime the wall ball touches the floor outside of
the squat clean wall balls.
Squat Clean Wall Balls: https://www.youtube.com/watch?v=MradxlANMcc

***

Check out this article from IFScience!  It’s why we do what we do in here!

Do You Even Lift? Why Lifting Weights Is More Important For Your Health Than You Think

Regular participation in muscle strengthening activity such as weight or resistance training has many health benefits. However, this mode of exercise has been largely overlooked in Australian health promotion. Our recent research shows a large majority of Australians do not engage in muscle strengthening activity.

Muscle strengthening activity usually includes exercise using weight machines, exercise bands, hand-held weights, or own body weight (such as push-ups or sit-ups). When performed regularly, muscle strengthening activity leads to the improvement or maintenance of strength, size, power and endurance of skeletal muscles.

Historically, most public health physical activity recommendations have predominantly promoted moderate to vigorous intensity aerobic physical activity (such as brisk walking or jogging). However, the current Australian guidelines issued in 2014 are our first national public health guidelines to additionally recommend muscle strengthening activity. They recommend an adult “do muscle strengthening activities on at least two days each week”.

This addition of muscle strengthening activity into the physical activity recommendations is due to emerging scientific evidence linking this type of activity to reduced risk of type 2 diabetes, high blood pressure, weight gain, physical disability, heart disease, poor musculoskeletal and mental health and premature death.

Among the most important roles muscle strengthening activity has is enabling older adults to keep their physical functioning adequate, preventing or delaying frailty and falls, and thus maintaining independent living for longer.

Not just for blokes. from www.shutterstock.com

Importantly, when compared to aerobic physical activity such as walking and cycling, weight training has greater benefits for bone/joint health, the ability to perform activities of daily living (general mobility, getting into and out of a chair, bathing, dressing) and slowing the loss of skeletal muscle mass/strength. These outcomes are very important for all age groups, especially for older adults as we seek ways to maintain their independence.

Given the potential health benefits of muscle strengthening exercise, surprisingly little was known about participation in such activities among Australians. To gain a better understanding of the levels and patterns of muscle strengthening activity among the Australian population we analysed two national surveys: the Australian Bureau of Statistics: National Nutrition and Physical Activity Survey (2011-12); and the Australian Sports Commission: Exercise, Recreation and Sport Survey (2001-10).

The key findings were that only 9% – 19% of Australian adults meet the muscle strengthening activity guidelines; over 80% of adults report no muscle strengthening activity; participation rates decline with age, being two to four times lower among older adults when compared to young adults.

Participation in muscle strengthening activity is socioeconomically and geographically patterned. When compared to those from less disadvantaged and metropolitan areas, those from more disadvantaged and regional/remote areas are less likely to participate in muscle strengthening activities.

continue reading…


May 12 – The Pit

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Drugs, wine and mushy poops

Hacking your phone

Pyramid

Don’t exercise to lose weight

Hot sauce

Stunning

Heads-up

Craig Wright

Nineties Prince

Taking great iPhone photos[hr]  Four Rounds
– 6 intervals of 30 secs on/30 secs off rowing
– 3 minute rest between rounds


May 12 – The Pit

IMG_5006
[hr]  Four Rounds
– 6 intervals of 30 secs on/30 secs off rowing
– 3 minute rest between rounds


CF Blog May 12

Strength:

Josh

Power Snatch 2-2-2-2-2

WOD: (from 3/6/13)
“Josh”
21 OHS (95/65)
42 Pull-ups
15 OHS (95/65)
30 Pull-ups
9 OHS (95/65)
18 Pull-ups
*
SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

***

Lots of fun stuff happening at Sycamore Brewing on Saturday!

Come to the Sycamore/Ultimate CrossFit FREE bootcamp at 11am, stick around for Sycamore Spring Fest & Concert 2016 – May 14! 12noon-10pm

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May 13 – The Pit

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[hr] Friday the 13th workout. MMWUUAHAHAHAHA!

 


CF Blog May 13

Strength:
Floor Press/Bench Press (athletes’ choice) 3-3-3-3

WOD: (from 4/19/15)

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5 Rounds
50m Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)

***

SycamoreBCBanner

UPDATE ON TOMORROW’S SYCAMORE BOOTCAMP – 

It is on!!  Same time (11am), but MEET AT ULTIMATE CROSSFIT!!!


CF Blog May 14

WOD: (from 6/20/15)

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“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

***

Sycamore Detox*Retox Bootcamp is on for today @ 11am.  Meet at ULTIMATE CROSSFIT!!!


CF Blog May 15

Strength: Superset – Dips and Ring Rows

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Dips 2 x Max Reps
Ring Rows 2 x Max Reps

WOD:
3 Rounds
400m Run
25 Ball Slams (30/20)
50 Double Unders
25 KB Swings (1.5/1)


May 16 – The Met

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[hr] WoD 1: 10-to-1 of: Extreme Jacks + Lunges + Burpees + Squats + Push-ups

WoD 2: Tabata – alternate right and left side planks with hip dips


CF Blog May 16

Strength:

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7×1 Jerk

WOD: 2016 Regional Event 7
21 Thrusters (95/65)
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

*scale accordingly on legless rope climbs

***

Momma’s Quote of the Week: “The key is not to prioritize what’s on your schedule, but to schedule your priorities.”–Stephen Covey

***

Working on your handstand walks?  Check out these tips from the Tabata Times:

Handstand Walking: A Progression That Actually Works

by Kristy Parrish | April 13, 2016 2:00 am

*Kicks up into perfect handstand*
*Walks 100ft flawlessly*
*Gracefully lets feet fall back on the floor*

“Wow, that was easy! That was my first try!”
^^^ Said no one ever.

While handstand walking might not be a “foundational movement,” it sure is fun.

It’s also beginning to show up more and more in competitions…

(Spoiler alert: Open 2017?)

If you’ve ever tried (and failed) you probably know the feeling: complete incompetence.

I remember trying for the first time:

*Kick Up*
*SPLAT*

No matter how much muscle or determination you have- there is absolutely no way to learn the handstand walk without one thing:

Practice.

Not just any practice. You need to be smart.

It is nearly impossible to practice the whole thing as a “scaled” movement.

With box jumps, you can lower the box. With snatches, you can use a PVC pipe. With pull-ups, you can do negatives, banded pull-ups, or jumping pull-ups.

With handstand walks … you fall.

So today I am going to teach you the exact progressions that I used to go from this guy…

continue reading…


May 17 – The Pit

IMG_5241
[hr] 400m row
5 burpees
17 box jumps
400m bike
5 burpees
17 ball slams
400m row
5 burpees
17 KB swings
400m bike
5 burpees
17 pull-ups
400m row
5 burpees
17 sit ups
400m bike


CF Blog May 17

Strength:

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3×5 Back Sqt

WOD: 2016 Regional Event 4
4 RFT
28 Pistols
15 Power Cleans (115/80)
*Pistol Sub = Bulgarian Split Squat (14 reps ea side)
*Cut reps as needed

***

Some tips for training in the heat from our friends at modPALEO:

6 TIPS FOR TRAINING IN THE HEAT

In case you haven’t noticed from your post-workout pool of sweat, the spring heat is creeping up in on us. And while the warm sun is perfect for pool days and boating, it can have a disastrous effect on training.

To keep you moving safely all season long, here are a few tips for training safely in the heat.

Stay Hydrated – this doesn’t mean just drinking water after your workout, this means drinking plenty of water throughout the day – before your workout, during your workout (if it’s a longer WOD or strength session) and then replenishing your electrolytes after your workout (try coconut water!).

Dress Appropriately – the summer heat in the Carolinas can be pretty intense, so please note that this is not the time to sport those extra layers to “sweat it out.” I promise you will sweat enough in shorts and a t-shirt. Wear wicking fabrics if you have them. Unlike a traditional cotton t-shirt, a wicking tee will draw sweat away from your body, allowing it to cool off properly.

Prepare for the Potential “Summer Slump” – you gave “Helen” everything you had, pushed harder than you did the last time you tackled the WOD, but somehow your time was 30 seconds slower? What gives?

Well, your body is working overtime to try to keep itself cool and more importantly, protect your brain from overheating. So keep in mind, when training in the heat, PRs are relatively low on your body’s priority list, but if they are high on yours, consider my next tip…

Workout Early – by avoiding the mid-day heat, you not only lower your chance of falling victim to heat illness, but you can also push yourself a little harder in your training when your environment is a bit cooler. I know the thought of rising early enough for a 5, 6, or 7am class may not sound all that appealing…until you are on that third 400m run beneath the noon sun and you could swear that your shoes are melting into the pavement…

Fuel Your Performance – there’s something about the summer heat that makes us shy away from heavy meals and opt instead for cold drinks and appetizers. But keep in mind that good nutrition is essential for quality training (and good health!).

Fortunately, modPALEO offers light, fresh, seasonal menu options to keep you properly fueled year-round…

Keep reading…


May 18 – Freedom Park

IMG_5280
[hr]WoD1: 8 Rounds: 10 Push-ups, 1 Half Gasser – with 1min Rest
WoD2: Tabata Bar Rows


CF Blog May 18

Partner WOD:

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2016 Regional Event 1&2
Part 1: Snatch Ladder
10 Squat Snatch (95/65)
8 Squat Snatch (115/75)
6 Squat Snatch (135/85)
4 Squat Snatch (155/95)
2 Squat Snatch (175/105)
*Alternating reps
*Adjust Snatch weight as needed
*1 bar unless male and female team
*15 min cap

5 min rest

Part 2: Regional Nate
10 Rounds
4 Muscle-Ups
7 Strict HSPU
12 KB Snatch (2/1.5)
*Muscle-Up Sub = 4 C2B Pull-Ups + 4 Ring Dips
*Strict HSPU Sub = Kipping HSPU
*KB Snatch = scale accordingly, can use DB if needed
*25 min cap
*split reps as needed


May 19 – The Pit

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National mammal

When doves cry

Epic mistake

That’s how tech works today

Unlikely friends

Jon Stewart is still amazing

History

Kiss and makeup

Finally

[hr] 200m
400m
800m
800m
400m
200m
– rest two minutes between rounds


May 19 – The Pit

IMG_5007
[hr] 200m
400m
800m
800m
400m
200m
– rest two minutes between rounds


CF Blog May 19

Strength:

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4×3 Deadlift

WOD: 2016 Regional Event 5
3 RFT
400m run
40 GHD Sit-Ups
7 Deadlifts (70 % of 3 rep from Strength)
*GHD Sit-up Sub = abmat sit-ups

***

Good read on fish oil from T-Nation:

Fish Oil: You’re Using It Wrong

Fish Oil Is Awesome. But Are You Using It Correctly?

Here’s what you need to know…

  • Some people aren’t seeing results from using fish oil. They’re missing a couple of pieces of the puzzle.
  • We have way too many omega-6 fatty acids in our diet. This is causing inflammation, innumerable diseases, insulin resistance, and obesity.
  • We have way too few omega-3 fatty acids in our diet. Their role is to counter the negative effects of omega-6 fatty acids.
  • Omega-6s and omega-3s compete with each other for space in the cell membrane. You can’t just take omega-3s and expect to change the ratio without also addressing excessive intake of omega-6s.
  • Do It Right and You’re Indestructible
  • When used properly, fish oil can make your cardiovascular system damn near indestructible, tamp down virtually all inflammation, improve your insulin sensitivity, and turn you into a lean, fat-burning machine.

Unfortunately, a lot of people aren’t doing it right and they’re not experiencing those great things. They take the capsules but they usually don’t feel any different. The problem is that they don’t have a fundamental understanding of how fish oils, or more precisely, omega-3 fatty acids, work. This lack of universal effects has forced some doctors to second-guess the benefits of fish oil. But they, along with many of the people taking fish oil or other omega-3 fatty acid supplements, have overlooked a couple of crucial points.

Good Business Messed Up Our Chemistry
In order to understand how you’re/they’re messing up, we need to look at the fascinating story of how we got to the point of needing to take fish oil capsules in the first place. It comes down to one seemingly disparate fact: Leaves rot quickly but seeds don’t.

If you’re a food manufacturer, you want to make foods out of plant matter that lasts a long time. Spoilage of greens means less green in your pocket, so plant breeders deliberately seek out plants, or parts of plants, that have a low spoilage rate and that last a long time. That means seeds and grains.

The reason leaves spoil so quickly is that they contain a lot of omega-3 fatty acids, while the long-lasting seeds and grains contain a lot of omega-6 fatty acids, which serve as an energy store for developing seedlings. Omega-6s are much more chemically stable, so it’s no random happenstance that between 60 and 90% of the world’s foodstuff comes from seeds and grains.

Pretty much every food item that comes in a box or wrapper is sourced from one of the three or four big grains. Salad dressings, cooking oils, peanut butter, snacks of any kind, and anything wrapped in plastic and decorated with some anthropomorphic dancing bear is full of omega-6s.

Grain is so cheap and plentiful (farmers even get paid extra by the government to grow certain types) that we feed it to every animal we’re interested in eating. Cattle normally eat grass throughout their lives, but we force-feed them grains to fatten them up. Not only does it make them sick, necessitating the use of antibiotics, but it changes their fatty-acid profile so that they turn into four-legged, cud-chewing omega-6 bombs.

Even the fish we used to covet for their omega-3 fatty acids are raised on pellets made largely from soy, making them not much better nutritionally than some Frankenfood plastic-wrapped cheese-like product found in a refrigerated bin in the grocery store. Chickens aren’t safe from these fatty-acid atrocities, either, as they too are fed grain-sourced pellets instead of the balanced diet of seeds and omega-3 rich grubs and insects they’re supposed to eat. And of course this fatty practice trickles down into our dairy products and eggs.

No longer do any of these food items contain appreciable amounts of omega-3 fatty acids. It’s even estimated that 9% of the calories in the American diet come from one solitary omega-6 fatty acid, linoleic acid, most of it from soybean oil. It’s a pellet based, Soylent-Green world, but hey, it’s good business!

Cooking Oil
This is Likely What Killed Your Grandpa
As a result of all this good business, the ratio of omega-6s to omega-3s in these animals is way out of whack. It’s something on the order of 10, 20, or even 25 to 1, when it should be about 3 to 1. And, of course, we are what we eat, so our ratio is no different than that of the animal foods we eat.

Neither can you discount the “fat equals heart attack” theory that came to light in the ’70s. People began avoiding saturated fats from animals and switched to seed oils. The trouble was, back then at least, animal fats contained respectable amounts of omega-3 fatty acids and seed oils didn’t. Likewise, people transitioned from butter to margarine, which had the double whammy of a high concentration of omega-6s and a high concentration of trans fatty acids, which are an entirely different breed of dietary demon. If your father or grandfather died prematurely from heart disease or stroke, this probably had something to do with it.

Continue reading…


May 20 – Freedom Park

IMG_5291
[hr] 800m Run
10-1 Sit Ups
1-10 Lunges
400m Run
10-1 Burpees
1-10 Push Up to Plank
800m Run


CF Blog May 20

Strength:

photo

Superset
3×6 Weighted Step-Up
Max Rep Strict Pull-Up
*users choice on how to load steps (front rack, back rack, dumbbell)
*rest as needed b/w sets

WOD:
2016 Regional Event 3
104 Wall Balls (20/14) *10 foot target
52 Pull-Ups

Cashout:
EMOM 6
Min 1: 20 Hollow Rocks
Min 2: 40 sec Plank Hold

***

Sycamore/Ultimate Detox*Retox Bootcamp is on for tomorrow, 11am RAIN OR SHINE!!!!  In case of rain, meet at Ultimate!!

***

small-logo
Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD! 

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!


CF Blog Mary 21

WOD:
2016 Regional Event 6

13227142_10154041293535568_3554852001431093603_n

1000m Assualt Bike
100 ft Handstand Walk
10 OHS (155/105)
500m row
50 Burpees
5 OHS (155/105)
*Handstand Walk Sub = 10 Wall Walks
*OHS = RX is from the ground but from the rack is fine – scale weight as
needed.

***

Sycamore/Ultimate Detox*Retox Bootcamp is on for today, 11am RAIN OR SHINE!!!! In case of rain, meet at Ultimate!!

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!


CF Blog May 22

WOD: FT

FullSizeRender-17

125 cal Row
*EMOM 10-1 burpees

*Start w/ 10 Burpee then row for cal the remainder of that min, start of the next min w/ 9 Burpees then row for cal the remainder of that, continue that rotation. Once you do your 1 burpee at the 10 min mark just finish the row.


May 23 – The Met

IMG_5266
[hr] 4 Rounds – 30 squats, 20 yard sales, 10 tuck jumps, Bear Crawl
Cash Out: 3×10 hollow rocks and back arches


CF Blog May 23

Strength:

FullSizeRender-18

Front Squat 3RM

WOD:
3 Rounds
20 KB Goblet Walking Lunges (1.5/1)
50 Double Unders
25 KB Swings (1.5/1)

Cash Out:
2 Rounds
20 Hollow Rocks
10 Paloff Press (ea. side)
30 Banded Good Mornings

***

Momma’s Quote of the Week: “Life is like a coin. You can spend it any way you wish, but you only spend it once.”—Lillian Dickson

***

**Starting in June**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Monday and
Wednesday’s at 530pm in The Pit. A 45 minute conditioning class with all
of the elements that you love about CrossFit without the barbell. More
info on the blog coming soon!!!

Open Gym – Open Gym will now be available at all class times. If we have a
class, we are Open Gym capable.
*Please be mindful of the class times.  If there is no class following, the gym will be locked up 10 min after the last class is over.

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.

It’s been a great Spring at Ultimate – let’s keep up the great work during
the summer months! It’s beach season baby!!!


May 24 – Freedom Park

FullSizeRender
[hr] WoD – 4 Rounds: 40 Double Unders, 30 Lunges, 20 Push Up + Dual Mtn Climbers*, 10 Burpee Broad Jumps   *push up + left + right mtn climber = 1 rep


CF Blog May 24

Strength:

FullSizeRender-19

Deadlift 5-5-5 @ ~80%

WOD: (from 6/13/13)
Tabata
Wall Balls (20/14)
Plank Hold
Ball Slams (30/20)
Barbell Hold (225/155)

*barbell hold – deadlift up and hold for the 20 seconds

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!

***

**Starting in June**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Monday and
Wednesday’s at 530pm in The Pit. A 45 minute conditioning class with all
of the elements that you love about CrossFit without the barbell. More
info on the blog coming soon!!!

Open Gym – Open Gym will now be available at all class times. If we have a
class, we are Open Gym capable.
*Please be mindful of the class times. If there is no class following, the gym will be locked up 10 min after the last class is over.

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.

It’s been a great Spring at Ultimate – let’s keep up the great work during
the summer months! It’s beach season baby!!!


May 25 – Freedom Park

IMG_5391
[hr] WoD 1:  10 squats
20 bird dogs
30 dips
40 sit-ups
50 burpees
40 sit-ups
30 dips
20 bird dogs
10 squats
WoD 2:  Race your partner sit-ups for 10 mins with 1 min on/1 min off  (highest combined total wins)


CF Blog May 25

Strength:

FullSizeRender-20

Push Press 2-2-2-2-2

Partner WOD:
AMRAP 25
400m Run (together)
50 Box Jumps (24/20)
50 Pull-ups
50 DB Hang Cleans (35/20)
50 DB Push Press (35/20)
50 Lateral Plyo Skier Hops
50 Abmat Sit-ups

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!

***

**Starting in June**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Mondays and Wednesdays at 530pm in The Pit. A 45 minute conditioning class with all of the elements that you love about CrossFit without the barbell. More info on the blog coming soon!!!

Open Gym – Open Gym will now be available at all class times. If we have a class, we are Open Gym capable.
*Please be mindful of the class times. If there is no class following, the gym will be locked up 10 min after the last class is over.

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.

It’s been a great Spring at Ultimate – let’s keep up the great work during
the summer months! It’s beach season baby!!!


May 26 – The Pit

IMG_5436

[hr] AMRAP 40
800m run
1/2 mile on Airdyne
4x Prowler (down/back = 1)


May 26 – The Pit

untitled (4)

Worst jobs in America

Subliminal

Quotes

Mount Everest

A single word

Whole Foods

Mecklenburg County public beach

Less/More

Stay home

[hr] AMRAP 40
800m run
1/2 mile on Airdyne
4x Prowler (down/back = 1)


CF Blog May 26

Strength:

#tbt
#tbt

Back Squat 3-3-3-3
*@ ~70% on the 90 sec

WOD:
7 Rounds
200m Run
10 Burpees
10 Supine Ring Rows

Cash Out: Tabata Airdyne – 8 rounds of 10 sec on 20 sec off

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!

***

**Starting in June**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Mondays and Wednesdays at 530pm in The Pit. A 45 minute conditioning class with all of the elements that you love about CrossFit without the barbell. More info on the blog coming soon!!!

Open Gym – Open Gym will now be available at all class times. If we have a class, we are Open Gym capable.
*Please be mindful of the class times. If there is no class following, the gym will be locked up 10 min after the last class is over.

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.

It’s been a great Spring at Ultimate – let’s keep up the great work during the summer months! It’s beach season baby!!!


May 27 – Freedom Park

IMG_5319
[hr] Reverse Cindy w/ Hill Sprint
AMRAP 20min: 15 Squats, 10 HR Push-ups, 5 Bar Rows (w/Hill Sprint every 5 Rounds)
Cash Out: 40 Yard Sprints


CF Blog May 27

Skill:

FullSizeRender-23

MU’s, Kipping

WOD:
100 Double Unders
10 OHS (135/95)
5 Muscle-ups
80 Double Unders
8 OHS (135/95)
4 Muscle-ups
60 Double Unders
6 OHS (135/95)
3 Muscle-ups
40 Double Unders
4 OHS (135/95)
2 Muscle-ups
20 Double Unders
2 OHS (135/95)
1 Muscle-up

*mu sub – 2 c2b pull-ups + 2 dips
*ohs from the floor scale weight as needed or to front squats if needed

***

*Attention UCF members, please take note that tomorrow’s (Sat. May 28) 2pm class is cancelled.*

Additionally, the Ultimate CrossFit/Sycamore Brewing bootcamp is cancelled tmrw, May 28, in observance of the holiday weekend. But don’t worry, we’ll be back next week with another great sweat sesh!!!

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!

***

**Starting in June**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Mondays and Wednesdays at 530pm in The Pit. A 45 minute conditioning class with all of the elements that you love about CrossFit without the barbell. More info on the blog coming soon!!!

Open Gym – Open Gym will now be available at all class times. If we have a class, we are Open Gym capable.
*Please be mindful of the class times. If there is no class following, the gym will be locked up 10 min after the last class is over.

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.

It’s been a great Spring at Ultimate – let’s keep up the great work during the summer months! It’s beach season baby!!!


CF Blog May 28

WOD: (from 8/23/14)

FullSizeRender

800m Run
5 HSPU
10 T2B
15 Ball Slams (30/20)
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 T2B
15 Ball Slams (30/20)
20 Abmat Sit-ups
25 Walking Lunges
400m Run
5 HSPU
10 T2B
15 Ball Slams (30/20)
20 Abmat Sit-ups
25 Walking Lunges
800m Run

***

*Attention UCF members, please take note that today’s  2pm class is cancelled.*

Additionally, the Ultimate CrossFit/Sycamore Brewing bootcamp is cancelled today, May 28, in observance of the holiday weekend. But don’t worry, we’ll be back next week with another great sweat sesh!!!

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!


May 30

memorial-day
[hr] Bootcamp is cancelled in honor of Memorial Day.


CF Blog May 29

WOD:

FullSizeRender-2

4 Rounds
500m Row
20 KB Partial Turkish Get-up (1 pood – 10 ea. side)
5 power cleans (135/95)
15 Box Jumps (24/20)

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!

We will be doing Memorial Day Murph as our gym WOD!

If you would like to officially register for the 2016 Murph Challenge, you can do so here: http://themurphchallenge.com/

*You do not need to register to partake in our gym WOD, but registering allows you to compare your scores against other registrants, scores you a tee shirt or a tank top, and supports a great cause!


CF Blog May 30 – Memorial Day

WOD: “Murph”

63530_10151567094382279_2005707342_n

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run. If you have a 20lb vest wear it.

***

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

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

***

Momma’s Quote of the Week: “Memorial Day isn’t just about honoring veterans, its honoring those who lost their lives. Veterans had the fortune of coming home. For us, that’s a reminder of when we come home we still have a responsibility to serve. It’s a continuation of service that honors our country and those who fell defending it.”—Pete Hegseth

***

Memorial Day Hours:

8, 9:30 & 11 am only!!!


May 31 – Freedom Park

IMG_5622
[hr] 25 min AMRAP: 400m Run with alternating max hold Six Inches/Superman


CF Blog May 31

Strength:

13335998_10154063784580568_7638439633563281024_n

Cleans 1-1-1-1-1-1-1

WOD: “Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

Cash Out: CF Baseball 5 min AMRAP

***

Tomorrow is Bring a Buddy Day!!!  

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any of our scheduled classes tomorrow!!

***

**Starting in June**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Mondays and Wednesdays at 530pm in The Pit. A 45 minute conditioning class with all of the elements that you love about CrossFit without the barbell. More info on the blog coming soon!!!

Open Gym – Open Gym will now be available at all class times. If we have a class, we are Open Gym capable.
**Please be mindful of the class times. If there is no class following, the gym will be locked up 10 min after the last class is over.**

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.

It’s been a great Spring at Ultimate – let’s keep up the great work during the summer months! It’s beach season baby!!!


June 1 – Freedom Park

IMG_5542
[hr] 1000m Run – then 3 Rounds of 5 Burpees + 10 Yard Sales + 15 Extreme Jacks + 400m Run + 15 Extreme Jacks + 10 Yard Sales + 5 Burpees – 1000m Run

Cashout: Max Effort Plank


CF Blog June 1

It’s Bring a Buddy Day!!!

FullSizeRender-3
Some fun with “Annie”. Lisa hit a new PR

Strength:
Shoulder Press 10×2

Partner WOD:
“Balls to the Wall” (from 3/7/14)
100 Wall Balls (20/14)
100 Med Ball Twist Passes (20/14)
100 Ball Slams (30/20)
100 Med Ball Sit-up Throws (20/14)
100 Dynamic Push-ups
800m Med Ball Run (20/14)

***

Conditioning Class – 5:30pm in the PIT
WOD:

4 Rounds
15 Wall Balls (20/14)
10 Push-ups
400m Run
10 Box Jumps (24/20)
15 Weighted Sit-ups (45/25)

Post WOD: Foam Roll/Stretch

***

It’s Bring a Buddy Day!!!

Have a friend who has been wanting to try out CrossFit? Bring him/her to any of our scheduled classes today!!

***

**Starting Today**

CLASS ADDITIONS:

Ultimate CrossFit Conditioning Class – All Sweat, No Barbells. Mondays and Wednesdays at 530pm in The Pit.   First class is today!!!

Open Gym – Open Gym will now be available at all class times. If we have a class, we are Open Gym capable.
**Please be mindful of the class times. If there is no class following, the gym will be locked up 10 min after the last class is over.**

CLASS SUBTRACTIONS:

Starting in June we will no longer be holding a 3pm weekday class.

For the summer months we are going to be dropping our Saturday and Sunday
2pm classes.*
*with the addition of our Open Gym hours you will now be able to come in
on Sundays from 11-2pm during normal class hours to participate in Open
Gym and still get a workout in.