Conditioning – May 2

IMG_8016

 AMRAP 25
1 Rope Climb
15 Wall Balls
30 Situps
400m Run


CF Blog May 2

WOD: For Time

FullSizeRender

42 cal row
21 C2B Pull-Up
21 Deadlifts​(225/155)
30 cal row
15 C2B Pull-Ups
15 Deadlifts
18 cal row
9 C2B Pull-Ups
9 Deadlifts

Midline: EMOM 8
Min 1: 20 Hollow Rock
Min 2: 40 sec plank hold


Grab a friend/buddy/partner and join us this Saturday, May 6 come to get J.A.K’d Against Cancer!

Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.

*

Updated List of Sponsors/Raffle Prizes!!

Boem
Wooden Robot
Lenny Boy
Hydrate Medical
The Good Kitchen
Mortimer’s Cafe & Pub
Leroy Fox
Cowbell Burger & Whiskey Bar
Ultimate CrossFit
Feetures
Wicked Iron Clothing

Stay tuned for further updates! Hope to see you all out at UCF this Saturday!

EVERYONE is welcome to come workout and donate including friends, family, and non-members!

Remember you can start donating now!
https://www.crowdrise.com/team-jakd-against-can…/fundraiser/

**Every $10 gets you a raffle entry!**


Bootcamp – May 3

IMG_9009

 AMRAP 10
20 extreme jacks + 20 boomerangs + 20 wall jumps

WoD 2: Death by 10m


Conditioning – May 3

IMG_6760
[hr]  5 Rounds
25 KB swings
50 double unders
400m run


CF Blog May 3

Strength:

IMG_2993

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

Partner WOD

50 Burpee Box Jump​(24/20)
25 Thruster​​​(115/80)
1 mile run (2×800)
40 Burpee Box Jump
20 Thruster​​​(125/85)
800m run (2×400)
30 Burpee Box Jump
15 Thruster​​​(135/90)
400m run (2×200)

*run’s done relay style
*split work as needed
*scale as needed on thruster


It’s Bring a Buddy Day!!

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regular CrossFit training classes today for FREE!

*

Speaking of buddies….

Grab a friend/buddy/partner and join us this Saturday, May 6 come to get J.A.K’d Against Cancer!

Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.

*

Updated List of Sponsors/Raffle Prizes!!

Boem
Wooden Robot
Lenny Boy
Hydrate Medical
The Good Kitchen
Mortimer’s Cafe & Pub
Leroy Fox
Cowbell Burger & Whiskey Bar
Ultimate CrossFit
Feetures
Wicked Iron Clothing

Stay tuned for further updates! Hope to see you all out at UCF this Saturday!

EVERYONE is welcome to come workout and donate including friends, family, and non-members!

Remember you can start donating now!
https://www.crowdrise.com/team-jakd-against-can…/fundraiser/

**Every $10 gets you a raffle entry!**


Conditioning – May 4

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Watch this: Antidote

Surge

The new hot thing: llamas

Wasting time

Famed climber dies

Yes, but chair

Fancy

Idiots

[hr] 15 burpees + 15 jumping lunges + 15 push-ups + 30 mountain climbers + 400m run, then….
12-12-12-30 + 400m run
9-9-9-30 + 400m run
6-6-6-30 + 400m run
3-3-3-30 + 400m run


CF Blog May 4

Strength:

IMG_3001

Back Squat
warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
working sets:
5×3 @75%

WOD: “Grace”
30 Clean & Jerk​135/95

Row Conditioning: Each for time
30-20-10 cal row
*20 sec rest b/w efforts

***

Looking to get those abs beach ready?  Here’s a great read from T-Nation to help you not only get your abs in shape but also help you to prevent injury:

6 Weeks to Great Abs

The Best Ab Exercises, The Right Program
by Eric Bach

The Problem with Ab Workouts

Most ab training is a smorgasbord of “functional” exercises or a hapless diet of crunches, side-bends, and sit-ups. Both mistaken approaches will bore you to death rather than get you jacked. No wonder you’re left asking: “How come I can’t see my abs yet?”

The truth is most ab routines out there are complete garbage. Yes, diet is a key factor to seeing your abs, but doing a half-assed ab exercise to wrap up each workout won’t build the strong, chiseled abs you’re after, either.

Building Brutally Strong Abs
If you want to build your abs up, you’ll need to prioritize them. Use the following multi-faceted approach for at least 6 weeks to build strong abs that prevent injury, supercharge performance, and turn heads.

You’ll begin each workout with anti-movements. These are to prevent injury and reinforce a strong, stable mid-section.

Then add high-tension movements, single-limb movements, and direct ab movements. These will build dense muscle through your abs.

1 – Prevent Injury With Anti-Movements
As the functional folks never tire of preaching, the goal of core training is to prevent unnecessary movement through your spine. And your core must provide a stable base to transfer force from the upper body to the lower body. In order to do that, you need anti-movements.

Anti-Extension Exercises
These resist extension of the spine. They include:

  • Planks
  • Ab wheel rollouts
  • Walkouts

Anti-Lateral Flexion

These build the ability to prevent your body from bending sideways. Deep stabilizers like the quadratus lumborum (QL) and external muscles like your obliques carry out this role. They include:

Side planks

Carrying all your groceries in one hand
Suitcase deadlifts (coached below by Christian Thibaudeau)

Anti-Rotation

These build resistance through the lumbar spine. You need the “anti” movements in your training if you want to maximize performance and prevent injury. The goal here is to stimulate and strengthen. Program these exercises first in your workout to boost performance and prevent injury:

  • Pallof press
  • Cable chop/lift

2 – High Tension Strength-Building Exercises
After doing anti-rotation movements, you’ll program strength-building exercises. They’re a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You’ll perform a steady dose of the following:

Front Squat
If you’re new to front squats, adding in these puppies will obliterate your mid-section. Your torso battles to keep you vertical and prevent your hips from going into an excessive anterior pelvic tilt. This hammers your obliques, rectus abdominus, and spinal erectors. It prevents folding forward like an accordion and dumping the bar.

read full article here…


Bootcamp – May 5

IMG_9135
[hr] AMRAP 30
Stair loop with 10 squats + 20 kayaks at top and 10 push-up-to-plank + 20 yard sales at bottom


CF Blog May 5

Strength:

IMG_3024

Snatch
7×1 @75+%

WOD: WOD: Running Clock
0:00-5:00: 3 Rounds
40 Double-Unders
20 DB Front Rack Lunge​(35/25)
​-Max Effort Renegade Row with remaining time​​(35/25)

5:00-7:00: Rest

7:00-11:00: 3 Rounds
30 Double-Unders
15 DB Front Rack Lunge​(35/25)
​-Max Effort Renegade Row with remaining time​​(35/25)

11:00-13:00: Rest

16:00-19:00: 3 Rounds
20 Double-Unders
10 DB Front Rack Lunge​(35/25)
​-Max Effort Renegade Row with remaining time​​(35/25)

***

Tomorrow….

Grab a friend/buddy/partner and join us this Saturday, May 6 come to get J.A.K’d Against Cancer!

Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.

*

Updated List of Sponsors/Raffle Prizes!!

Boem
Wooden Robot
Lenny Boy
Hydrate Medical
The Good Kitchen
Mortimer’s Cafe & Pub
Leroy Fox
Cowbell Burger & Whiskey Bar
Ultimate CrossFit
Feetures
Wicked Iron Clothing

Stay tuned for further updates! Hope to see you all out at UCF this Saturday!

EVERYONE is welcome to come workout and donate including friends, family, and non-members!

Remember you can start donating now!
https://www.crowdrise.com/team-jakd-against-can…/fundraiser/

**Every $10 gets you a raffle entry!**


CF Blog May 6

IMG_4823

Grab a friend/buddy/partner and join us TODAY to get J.A.K’d Against Cancer!

Coaches Katie and Anna, along with gym member Jessica Herman are raising money for their charity WOD competition Girls Gone Rx. The three women will compete in a team competition on May 13, 2017and 8% of their score is comprised of their fundraising total. No donation is necessary to participate in the workout, but donations are very happily accepted. Those who donate will be put in the drawing for special prizes donated by local Charlotte companies. The partner workout will run at normal class times: 8:00am, 9:30am, and 11:00am, and will be open to friends, family, etc., so grab a buddy and work up a sweat to beat breast cancer!

“J.A.K’d Against Cancer”
25 Min AMRAP
Partner 1:
3 Wall Walks
6 Box Jumps (30/24)
100m Sprint
Partner 2:
Max rep Power Cleans (185/125)

Partner 2 completes max reps until partner 1 has completed the full round, then switch.

*

Updated List of Sponsors/Raffle Prizes!!

Boem
Wooden Robot
Lenny Boy
Hydrate Medical
The Good Kitchen
Mortimer’s Cafe & Pub
Leroy Fox
Cowbell Burger & Whiskey Bar
Ultimate CrossFit
Feetures
Wicked Iron Clothing

EVERYONE is welcome to come workout and donate including friends, family, and non-members!

Remember you can start donating now!
https://www.crowdrise.com/team-jakd-against-cancer2/fundraiser/

**Every $10 gets you a raffle entry!**


CF Blog May 7

Accessory Lift:

cag
Single Leg RDL
3×8 ea side

WOD: AMRAP 17
500m row
20 KBS​(1.5/1)
400 Run
20 Ball Slam​(30/20)


Bootcamp – May 8

IMG_9218
[hr] AMRAP 15
-10 airplane planks
-15 yard sales
-20 bowler lunges
-25 push-ups

WoD 2: Suicide sprints X 6


Conditioning – May 8

IMG_9217
[hr] AMRAP 20
-12 KB step-ups (6 RT, 6LT)
-12 burpees over KB
-12 sit-ups with medball
-12 tuck jumps


CF Blog May 8

Strength: 

IMG_3115

Front Rack Lunge
3×8 ea. leg (30-40% of max squat)

 

WOD: 21-15-9
HSPU
Power Snatch​(75/55)
Wall Ball​​(20/14)

Midline:
3 Rounds
20 sec L-sit
15 Paloff Press (ea side)

***

Momma’s Quote of the Week:  “Without goals, you will end up going nowhere, or, you will end up following someone else’s map! Develop your map today-set your goals and focus.”—Catherine Pulsifer

***

Charlotte Jiu Jitsu Academy

Interested in trying out a Jiu Jitsu class?

Or maybe you’re looking to boost your self confidence and learn practical self defense?

Come try out a free class on the house and learn from coach John aka “Piper” – a black belt in Brazilian Jiu Jitsu and a fantastic instructor.

If after trying the free class you would then like to add Jiu Jitsu to your training arsenal you can do so for a $30/month add on to your current membership plan. 

Daytime classes are held M-F:

  • 11am-12pm Fundamentals
  • 12pm-1pm Sparring

Evening classes are held M-Thurs:

  • 7:30pm-8:30pm Fundamentals
  • 8:30-9:30 Sparring

No Gi? No worries!

We have some (clean) Gifs available for use if you’d like to try a class out.


Conditioning – May 9

IMG_9135
[hr] AMRAP 5 of 10 goblet squats and 10 burpees

—–REST 3 minutes—–

AMRAP 15 of 400m run + 20 ball slams + 20 abmat sit-ups


CF Blog May 9

Strength:  

FullSizeRender

RDL
4×5 (30% of 1RM Deadlift)

WOD: Running Clock

0:00-4:00:  AMRAP 4
30 Deadlift​​(135/95)
30 Bar Facing Burpee
Max Cal Row with remaining time

4:00-8:00:  Rest

8:00-12:00:  AMRAP 4
20 Deadlift​​(185/135)
20 Bar Facing Burpee
Max Cal Row with remaining time

12:00-16:00:  Rest

16:00-20:00: AMRAP 4
10 Deadlift​​(225/155)
10 Bar Facing Burpee
Max Cal Row with remaining time

***

Interesting read from Mark’s Daily Apple:

I’m of two minds when it comes to blood testing. For myself, I’m not a huge fan of obsessive, frequent testing and optimization. I have a good idea about how to optimize my health through the actions I take and the foods I eat, and by monitoring how I’m feeling, looking, and performing in response. It’s worked well for me. Whenever I do get a checkup or have blood drawn, my numbers are great.

But many people are the opposite. They like to quantify what’s happening under the hood. That’s great, and often necessary. The problem is that there are big problems with many of the most common blood tests.

A glaring problem for almost every blood test are the reference ranges used. What’s wrong with those?

Reference ranges reflect what’s common, not normal. A reference range for a blood test refers to the values possessed by 95% of the normal population.

Reference ranges for blood tests are based on the people who get lab tests. Who gets lab tests? People who go to the doctor, often because there’s something wrong with them. They may not reflect normal ranges for truly healthy people.

Reference ranges are extremely broad, which may give a false sense of security. Having blood sugar on the high end of “normal” isn’t healthy. It actually presages type 2 diabetes.

Another problem inherent to almost every blood test you’ll take is that the result represents a snapshot in time, a brief glimpse at a situation in constant flux. Your cholesterol was elevated today at 12 noon. What does that say about your levels tomorrow at six in the evening? Next week? Nothing. To account for natural fluctuations, get tested at regular intervals and observe the trends.

Let’s get more specific.

Cholesterol

“Oh, gee, Tom, steak and eggs for lunch again? You ever get your cholesterol checked?” We hear this all the time, the chorus of pleas that we please go get a “cholesterol test” before we keel over. Say you decide to humor the skeptics. You go get a cholesterol test. What should you watch for?

Most of the time, LDL is calculated, not directly measured. If you have low triglycerides, as is common on low-carb diets, your calculated LDL will be higher than the reality.

LDL-C refers to the passengers in the cars, not the number of cars on the highway. Most basic tests don’t measure LDL particle number. All evidence points to the number of LDL particles being far more predictive of heart disease risk than the more common LDL-C. More LDL particles means LDL is hanging around in the blood, increasing the chance they’ll become oxidized and atherogenic.

The guidelines aren’t supported in the literature. Many studies have shown a disconnect between supposedly dangerous cholesterol levels and actual heart attacks. In a 2009 study, 75% of people hospitalized for a heart attack had “healthy” cholesterol numbers. A 2016 review found that the lowest levels of LDL were associated with higher mortality in the elderly—you know, some of most vulnerable among us.

What can you do?

keep reading here…


Bootcamp – May 10

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[hr] Three Rounds: 20 yard sales + 40 walking lunges + 1000m Run


Conditioning – May 10

IMG_9009
[hr] 5 Rounds: 500m row + 5 pull-ups + 10 wall balls + 15 burpees + 20 KB swings


CF Blog May 10

Strength: 

FullSizeRender-1

12 min to find 3RM Bench Press for the day

Partner WOD
400m MB run​(30/20)
*
10 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, ​15 Air Squats)
*
400m MB run​(30/20)
*
60 KB Snatch​(1.5/1)
*
400m MB run​(30/20)
*
100-80-60-40-20​Double Unders
50-40-30-20-10​T2B

*MB must be held by one member of the team for entire workout
*if MB drops, 10 partner burpees (done at same time)
*split work as needed

***

Check out more running advice from our Endurance guru, Aaron, on the OrthoCarolina blog:

RUNNING 101 FOR BEGINNER RUNNERS

As the weather gets warmer, it seems like more and more runners start hitting the pavement. It can be motivating seeing others hit their stride, so to speak. If you’ve never run before, you might want to slow down and make a plan before lacing up your shoes. Aaron Hewitt, PA-C, offered advice on how beginner runners can make the most of their workout.

Assess your current fitness level

Make sure you are in good enough shape to be running. After all, running is a high impact sport and can put a lot of stress on your joints. Set realistic goals for yourself. If you’re not at an ideal bodyweight, consider biking, swimming or more lower-impact exercises to improve your physical ability before taking up running.

Get a good pair of running shoes

Even if you love your current sneakers, they may not offer the best support. Function means a lot more than fashion in this case. Don’t buy cross-training shoes, but buy shoes specifically designed for running. Many local running shops will watch your running form, look at your arches and offer you shoe suggestions based on these factors. You need to ensure these shoes are comfortable and be willing to invest in them.

Set a goal for yourself

Now that you’re ready to start running, it can be helpful to set an objective for yourself and develop a training plan based on that. A 5K is a great distance to train for.

Follow a training schedule

Here’s how to work up to it:

1.) If you’ve never run before, start by walking 60 minutes 3 times a week or 30 minutes 5 times a week.

2.) Once you feel comfortable walking, you’re ready to start running. To get to a 5K distance, it is recommended to train 6 weeks in advance.

For each week, perform each workout 3 times a week.

– Week 1: Run for 3 minutes; walk for 1 until you hit 1 mile.
– Week 2: Run for 3 minutes; walk for 1 until you hit 1.5 miles.
– Week 3: Run for 4 minutes; walk for 1 until you hit 2 miles
– Week 4: Run for 5 minutes; walk for 1 until you hit 2.5 miles
– Week 5: Run for 6 minutes; walk for 1 until you hit 3 miles
– Week 6: Run for 7 minutes; walk for 1 until you hit 3 miles

Running should be fun!

While running definitely requires a lot of training, it should not be something that you dread doing. If you don’t enjoy running, it will be harder to stay committed to a plan. Download a new playlist or find a friend to run with, and enjoy the scenery of the Carolinas.

By following these tips, you’ll be able to start running in a safe and effective way. Once you feel comfortable with longer distances, consider signing up for the OrthoCarolina Classic, which offers a 5K. Happy running!


Conditioning – May 11

Leaf

Smiling

Billion

Nunnaissance

Freak tide

Pineapple

Richard Simmons

Bad idea

Donuts

[hr] EMOM 25
Minute 1: Prowler
Minute 2: KB Farmer’s Carry
Minute 3: Bike
Minute 4: Jump Rope
Minute 5: Rest


CF Blog May 11

A)

IMG_3149

EMOM 12
Min 1: 3 Front Squats​(75-80%)
Min 2: 5 Box Jumps​​(AHAP) (30+/24+)

*focus is on explosiveness 

B)
Every 2 minutes for 14 min (7 Rounds)
250m row
10 GHD Sit-Ups

*to parallel
*15 abmat sit-up sub for GHD sit-ups

***

Memorial Day Schedule:

*Memorial Day classes will be held at 8, 9:30, and 11 am only.

 


Charlotte Jiu Jitsu Academy

Charlotte Jiu Jitsu Academy

Interested in trying out a Jiu Jitsu class?

Or maybe you’re looking to boost your self confidence and learn practical self defense?

Come try out a free class on the house and learn from coach John aka “Piper” – a black belt in Brazilian Jiu Jitsu and a fantastic instructor.

If after trying the free class you would then like to add Jiu Jitsu to your training arsenal you can do so for a $30/month add on to your current membership plan. 

Daytime classes are held M-F:

  • 11am-12pm Fundamentals
  • 12pm-1pm Sparring

Evening classes are held M-Thurs:

  • 7:30pm-8:30pm Fundamentals
  • 8:30-9:30 Sparring

No Gi? No worries!

We have some (clean) Gis available for use if you’d like to try a class out.


Bootcamp – May 12

20141010_072354
[hr] 5 x 1000m run with 3 minutes rest between sets


CF Blog May 12

Strength: 

FullSizeRender 2

5×3 Power Clean

*choose load
*no TnG

WOD:
3 RFT
400m Run
15 Ring Row
200m unbalanced Farmers Carry*​(2+1.5/1.5+1)
20 MB Clean

*one side heavier than the other, switch hands at the 100m mark

Cashout:
Accumulate 3 min of Plank Hold  

***

Summer Bootcamp is ON!!

Apologies for any confusion, but we are happy to announce that Bootcamp will continue on its normal schedule through the summer months (M/W/F @ 6am)!!  Better yet, coach Carter will be dusting off his bootcamp shirt to head up summer classes!  

Remember, ALL Unlimited Ultimate CrossFit Members can join in the bootcamp fun at any time as part of their Membership!!  

Additionally, our T/Th 6am Conditioning class will continue to meet in PIT

That’s 5 days a week of 6am Bootcamp/Conditioning options…meaning plenty of opportunities to get your sweat on before the hot summer sun comes up 🙂

***

From Miller:

“I just wanted to provide a quick update the Y Readers fundraiser that took place earlier this week. Thanks in large part to the generosity of numerous Ultimate Crossfit members, the Bench-A-Thon raised almost $11,000 to support this important youth literacy initiative.  Bianca and I wanted to offer a very since “thank you” for your support, and are so grateful to be part of such an awesome community”


CF May 13

WOD: 

IMG_3191

Sealfit Filthy Fifty (w/ partner)

2 RFT
50 Box Jumps​(24/20)
50 Pull-Ups
50 KBS​​(1.5/1)
50 Walking Lunges
50 K2E
50 Push Press​(95/65)
50 Good Morning​(bar)
50 Wall Balls​​(20/14)
50 Burpee
50 Double Under

***

Best of luck to our JAK’d Against Cancer ladies as they take on Girls Gone RX today!!

***

Summer Bootcamp is ON!!

Apologies for any confusion, but we are happy to announce that Bootcamp will continue on its normal schedule through the summer months (M/W/F @ 6am)!!  Better yet, coach Carter will be dusting off his bootcamp shirt to head up summer classes!  

Remember, ALL Unlimited Ultimate CrossFit Members can join in the bootcamp fun at any time as part of their Membership!!  

Additionally, our T/Th 6am Conditioning class will continue to meet in PIT

That’s 5 days a week of 6am Bootcamp/Conditioning options…meaning plenty of opportunities to get your sweat on before the hot summer sun comes up :)

***

From Miller:

“I just wanted to provide a quick update the Y Readers fundraiser that took place earlier this week. Thanks in large part to the generosity of numerous Ultimate Crossfit members, the Bench-A-Thon raised almost $11,000 to support this important youth literacy initiative.  Bianca and I wanted to offer a very since “thank you” for your support, and are so grateful to be part of such an awesome community”


CF Blog May 14 – Mother’s Day

Skill:
Overhead Gymnastic Work

Spend 20 min working on Handstands, can be holds, push-ups, walks etc.  

WOD:

FullSizeRender-2

1000m row
20 Push-Ups
20 Air Squats
50 Abmat Sit-Ups
20 Air Squats
20 Push-Ups
800m run

*

Happy Mother’s Day to all of our Strong Mamas out there!!!


Bootcamp – May 15

IMG_9588
[hr] WoD 1: 400m run + 21-15-9 of burpees and jumping lunges + 400m run

WoD 2: 800m run + 21-15-9 of push-ups and sit-ups + 800m run


Conditioning – May 15

IMG_9499
[hr] EMOM 25 of 45 sec on/15 sec off
Minute 1: Bike
Minute 2: Plank
Minute 3: Ball Slams
Minute 4: Russian Twists
Minute 5: Burpees


CF Blog May 15

Strength:

FullSizeRender 3

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
2×3 @80%
3×2 @85%

WOD:
6 Rounds
200m Run
15 Abmat Sit-ups
6 Hang Power Cleans (135/95)

***

Momma’s Quote of the Week:  “A mother is a person who seeing there are only four pieces of pie for five people, promptly announces she never did care for pie.”—Tenneva Jordan

***

Interesting read from Bloomberg.com…thoughts?

Drinking Too Much Soda May Be Linked to Alzheimer’s

Two new scientific studies raise questions about whether both regular and diet drinks cause brain disease.
by

Deena Shanker

When it comes to the dangers of regularly drinking soda and other sugar-sweetened beverages, the science is clear. It rots your teeth, makes you fat, and puts you at a higher risk of diabetes, heart attack, and stroke. The list goes on and on—just ask your doctor.

When it comes to diet soda, the science has been less solid. It will lower your overall sugar consumption to switch from Coke to Diet Coke, but it might cause other problems. Artificial sweeteners have been associated with—but not shown to necessarily cause—weight gain, diabetes, and heart disease.

On Thursday, two studies by the same group of researchers gave soda drinkers—both diet and regular—a whole new reason to drop the habit entirely.

The first, published in the medical journal Stroke, found that consumption of artificially sweetened beverages was associated with a higher risk of stroke and dementia, including Alzheimer’s disease. The second, published in Alzheimer’s & Dementia, found that higher consumption of sugary beverages was associated with markers for pre-clinical Alzheimer’s disease.

Led by researchers at Boston University School of Medicine, the authors of the Stroke study conducted a review of data collected through the Framingham Heart Study, a multi-decade observational review that began with more than 5,000 volunteer participants in 1948 and has included their offspring since 1971 and their grandchildren since 2002. The FHS entailed nine examination cycles held approximately every four years; participants logged beverage intake through questionnaires that surveyed their diets over the previous 12 months. In these studies, the researchers looked at the seventh cycle for the offspring, from 1998 to 2001, and the second cycle for the grandchildren, from 2008 to 2011.

In the study cited in Alzheimer’s & Dementia, the researchers found that higher consumption of sugary beverages was associated with a pattern consistent with preclinical Alzheimer’s, including smaller total brain volume and poorer episodic memory. The authors called the findings “striking” because they were found in a middle-aged sample and withstood statistical adjustment for such factors as physical activity and total caloric intake. The results align with earlier research done with smaller samples, including one with 737 middle-aged participants in the Boston Puerto Rican Health Study, which found that higher sugar intake was cross-sectionally associated with Alzheimer’s-like behavioral patterns.

The Alzheimer’s & Dementia study notes its limitations, including that it doesn’t establish causality, the homogenous population sample didn’t include minorities, and questionnaire-based consumption data are inherently unreliable.

Continue reading….


Conditioning – May 16

IMG_9501
[hr] Twice through: AMRAP 7’s with 1 minute rest between WoDs:

WoD 1: 10 DB squat & press + 10 dips + 10 push-up-to-plank + 10 v-ups

WoD 2: 25 sit-ups+ 15 wall balls + 5 pull-ups


CF Blog May 16

Strength:
IMG_3242

Deadlift
Warmup sets:
1×5 @50%
1×4 @60%
1×3 @70%
Working sets:
6×1 @80%

WOD: (Linchpin)
AMRAP 15
1 Rope Climb
10 Burpees
20 Double Unders

Cash Out:
2 rounds
20 Paloff Press (10 ea. side)
40 Flutter Kicks
60 sec Plank Hold
***
With Regionals around the corner and the Games on the horizon, Barbend.com has some interesting behind the scenes with three top competitors:
Image Courtesy of Barbend.com

A new documentary has landed on the CrossFit® YouTube channel, and while it’s entitled 17.03: Birds of Prey, there’s not much talk of this year’s squat-snatch and pull-up-laden 17.3 Open workout. Instead, it’s an intimate look at three of the sport’s top female athletes as they prepare for the 2017 Reebok CrossFit Games.

They’re are all very different. First we visit Kari Pearce, the 5th fittest woman on Earth who is currently living in Garwood, New Jersey and training in New York City. Then we look at Jamie Greene, winner of the 2016 CrossFit Open, based in Abu Dhabi in the United Arab Emirates. The third athlete is Camille LeBlanc-Bazinet, winner of the 2014 Reebok CrossFit Games who is living and training in Boulder, Colorado.

Three very different lives in very different cities, united by their thirst to be the Fittest Woman on Earth™.

You can watch the video here…


Bootcamp – May 17

IMG_9587
[hr] WoD 1: 10 minute AMRAP of 10 burpees + 20 mountain climbers + 10 wall jumps + 20 sumo squats

WoD 2: 10 minute AMRAP of 20 skier hops + 10 squats + 20 reverse lunges + 10 yard sales


Conditioning – May 17

IMG_9517
[hr] 10 minutes per round – start with 1 rep of each, then 2, then 3, etc for 10 minutes. 1 minute rest between rounds

Round 1: jumping jack + push-up+squat+v-up+mountain climbers

Round 2: jumping lunges+plank jacks+straight leg sit-ups+donkey kicks+boomerangs

Round 3: jumping squats+inch worms+tuck jumps+burpees+hip thrusters


CF Blog May 17

Strength:
FullSizeRender 5

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

Partner WOD:

2 Rounds For Time:
400m Run (together)
100 Double Unders
50 DB Hang Squat Clean Thrusters (35/20)
50 Pull-ups
100 Lateral Plyo Skier Hops
100 Ball Slams (30/20)
***
Partner WOD Wednesday?  Yup!  Breaking Muscle shows us why Parter workouts are a GOOD thing for your training!

Having A Workout Partner Can Double Performance

A lot of people work out alone, myself included. Sometimes it makes sense to exercise without a partner. You need a partner with similar goals, and sometimes at a similar fitness level, and those can be hard to find. But are those of us working out alone missing out on some possible benefits of having a partner? And when working out with a partner, what’s the best way to get motivated?

There are a lot of ways working out with a partner can help you. Your partner can spot for you, and otherwise make your workout safer. They can check your form and make sure you’re not letting it slip as you fatigue. A recent study by the Society of Behavioral Medicine took a look at the effects of training with a partner on your cardio work. They discovered that doing your aerobic work with a partner improves your results. On the surface what they found might not be exactly controversial, but the extent of it might be surprising, and some of the methods they used are important to those looking for the best results.

Many people work with a partner to increase their motivation. Having someone meet you to exercise sometimes makes the difference between showing up and not exercising at all. Just getting through the door is the most important thing, but the researchers in the partner training study showed that the motivation to work harder was also increased.

The participants in the study were divided into three groups that rode an exercise bike at a given percentage of their heart rate for time. The first group was a control, and they exercised alone. The second worked out with a single partner. The third group worked out with a single partner and was told that the results of their test were based on the partner with the weaker performance.

Before I get to the results, it’s important to note that the partner was virtual. The participants Skyped with a partner and could see them exercising via a computer screen at the same time. Although they were told the partner was working out at the same time as them and could see them too, it was actually a recording. For the third group with the team results, the recording was looped so that their partner was always better than them. How’s that for motivation?

In the end, solo riders made it an average of 10.6 minutes on the bike before stopping. Pretty good. Group two, the ones that rode with a partner on screen, went on for an average of 19.8 minutes. That’s an 87% difference. Imagine how much better your performance would be if you always exercised at a rate that much higher than you do now. The third group was on the bike for an average of 21.9 minutes, an improvement just over double than going it alone. Tell me that’s not impressive.

Not only did research demonstrate working with a partner, especially in a team format, improve performance, but the researchers also went on to measure this motivational boost over time. Doubling your performance for just one workout is good, but not ideal. Doubling your workout every time you exercise over time means major gains over working out alone.

Read full article here…


Conditioning – May 18

IMG_9586
[hr]  5 Rounds
20 DB back squats
50 double unders (3x singles)
400m run


CF Blog May 18

Strength:

FullSizeRender 4

Back Squat
Warmup sets:
1×5 @50%
1×4 @60%
2×3 @70%
Working sets:
5×3 @75%

WOD: (CFNE)
AMRAP 17
20 Calorie Bike/Row
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wall Balls (20/14)

***

Don’t forget to mobilize!!  Fitnesshq.com has some mobility exercises to help you get Swole and Flexy!

CrossFit Mobility: 21 Exercises to Get Your Flex Jam On

 By 5 Comments

CrossFit is known for its dynamic workouts and heavy lifts. However, in order to increase your effectiveness and abilities when performing CrossFit-type movements, you must increase your mobility.

This doesn’t come as a surprise to most CrossFitters — programs like mobilityWOD and RomWod are common jargon in most boxes and most dedicated athletes at some point or another have run into mobility issues. Flexibility is one of the 10 general principles of fitness.

We’ve got 21 of our favorite quick and easy mobility exercises and stretches to try the next time you’re getting ready to kick ass in your WOD or when you need some thorough recovery stretching.

Before Your WOD

1. Samson Stretchcrossfit mobility

The Samson stretch is a common stretch to open up your hips and get your hip flexors primed and ready for muscle contracting action. If you’re concerned about doing a static stretch before a workout, you can add a walking element to the Samson stretch or do deep lunges instead.

2. Pigeon Stretch crossfit mobility

This stretch is great for hips and legs. For a video demonstration of how to complete a proper pigeon stretch, click here.

3. Back and Hip Extensions crossfit mobility

Back and hip extensions are done using the GHD machine and are great for loosening up your back and core muscles. For videos on how to correctly perform a back and hip extension, click here.

4. Hip Hingescrossfit mobility

Hip hinges are great to practice to warm up your core and hips, especially ahead of lifts. To do hip hinges, wrap a band around the bottom half of a rig pole and step inside it.

Once you have the band around you, stand on your knees and scoot forward enough that there is no slack in the band. If you want to make this mobility exercise more difficult, scoot forward so that the band is actually pulling against you.

Engage your core muscles and keeping your back flat and your shoulders back, bend slowly at the waist. Then, using your core muscles, particularly your glutes, pull yourself back into the upright position.

5. Pass Throughscrossfit mobility

Pass throughs are a great way to warm up your shoulders before a workout. Grab a PVC pipe and grip it above your head using a snatch grip.

Once you’ve got it in the overhead position, slowly rotate the pipe down to your hips and then back up over your head and around to your bottom for one complete repetition. If you have issues getting the pipe over your head, try widening your grip. Do these at a slow or moderate pace to get your shoulders and lats ready to go.

6. Twistscrossfit mobility

 

 

 

 

 

 

Not only do these feel great, but they’re a great way to get your core muscles warmed up and ready to go ahead of a heavy lifting session. Want to add even more dimension to this movement? Perform it with a PVC pipe locked out overhead.

7. Pry Squatcrossfit mobility

This mobility exercise is a great way to open up your hips and get your posterior chain activated prior to lifting or doing anything that involves squats.

Sit into a squat and place your elbows on the inside of your knees. Use your arms to press your knees out as far as you can while still maintaining a tight core and proper squat form. Repeat several times to get your hips extra loosey-goosey.

Read full article/get all the exercises here…


Bootcamp – May 19

IMG_9585
[hr] 10-to-1 of each of the following:
straight leg bicycles
lateral lunges
burpee wall jump
dips

Cashout: 1000m Indian Run


CF Blog May 19

Strength:

IMG_3272

Clean & Jerk 7×1 @75%

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

***

A Note from Brad:

Ben Blaisdell and I are competing in the Charlotte Heptathlon this Saturday that benefits the Children’s Scholarship Fund for Mecklenburg County.  We are raising money per the link below (currently in 3rd place!) and would love to have anyone willing to donate and/or come cheer them on!!!!  Its 8a on Saturday and the Queens University Sports Complex

Teams of two will compete against other members of the financial services industry in seven events that test agility, strength, speed and endurance.  The event was modeled after the Wall Street Decathlon, which some of you may have heard of.  Proceeds from the Charlotte Heptathlon benefit the Children’s Scholarship Fund – Charlotte, a nonprofit organization dedicated to expanding educational options for children (grades K-8) from low-income families residing in Mecklenburg County.  CSF-C’s purpose is to invest in and impact disadvantaged children by funding tuition assistance and scholarships so that they may attend partner independent schools that most effectively address their academic, emotional and physical needs.

For more information on the event, you can check out the website here: https://charlotteheptathlon.racesonline.com/home

WE NEED YOUR HELP 

Last year, we raised nearly $5,000, which was the most of any team.  The event raised over $200,000 for the Children’s Scholarship Fund.

I would like to kindly ask each of you to consider donating this year to this great cause.  Our fundraising goal is $5,000.  Any donation, no matter how big or small, will make a difference!  I should also mention that your donation is tax-deductible.  To donate:

  1. Go to the following link: http://charlotteheptathlon.com/donate
  2. Click on ‘DONATE NOW!’
  3. Enter your name, email and a donation amount and select ‘Ten Baggers’ as the team you are donating toward
  4. Click ‘CONTINUE’and proceed to checkout

Thanks for your consideration!


CF Blog May 20

WOD: (from 5/28/16)
IMG_3293
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
***

A Note from Brad:

Ben Blaisdell and I are competing in the Charlotte Heptathlon this Saturday that benefits the Children’s Scholarship Fund for Mecklenburg County.  We are raising money per the link below (currently in 3rd place!) and would love to have anyone willing to donate and/or come cheer them on!!!!  Its 8a on Saturday and the Queens University Sports Complex

Teams of two will compete against other members of the financial services industry in seven events that test agility, strength, speed and endurance.  The event was modeled after the Wall Street Decathlon, which some of you may have heard of.  Proceeds from the Charlotte Heptathlon benefit the Children’s Scholarship Fund – Charlotte, a nonprofit organization dedicated to expanding educational options for children (grades K-8) from low-income families residing in Mecklenburg County.  CSF-C’s purpose is to invest in and impact disadvantaged children by funding tuition assistance and scholarships so that they may attend partner independent schools that most effectively address their academic, emotional and physical needs.

For more information on the event, you can check out the website here: https://charlotteheptathlon.racesonline.com/home

WE NEED YOUR HELP 

Last year, we raised nearly $5,000, which was the most of any team.  The event raised over $200,000 for the Children’s Scholarship Fund.

I would like to kindly ask each of you to consider donating this year to this great cause.  Our fundraising goal is $5,000.  Any donation, no matter how big or small, will make a difference!  I should also mention that your donation is tax-deductible.  To donate:

  1. Go to the following link: http://charlotteheptathlon.com/donate
  2. Click on ‘DONATE NOW!’
  3. Enter your name, email and a donation amount and select ‘Ten Baggers’ as the team you are donating toward
  4. Click ‘CONTINUE’and proceed to checkout

Thanks for your consideration!


CF Blog May 21

WOD: (CFNE)

g

21-15-9
Calorie Bike
KB Swings (1.5/1)

Right into:

21-15-9
Calorie Row
Burpees

Right into:

21-15-9
Med Ball Cleans (20/14)
200m Run


Bootcamp – May 22

IMG_9557
[hr] Partner Workout
Round 1 – Partner 1 Run 400m / Partner 2 plank then switch
Round 2 – Partner 1 Run 800m / Partner 2 sit-ups then switch
Round 3 – Partner 1 Run 1000m / Partner 2 jump rope then switch


Conditioning – May 22

IMG_9569
[hr] 800m run
Bodyweight circuit of 25 squats + 15 push-ups + 20 lunges + 15 dips + 60 second plank
400m run
Bodyweight circuit
400m run
Bodyweight circuit
800m run


CF Blog May 22

Strength:
12 Min to find a 3RM Bench Press

IMG_3321

WOD 1:
EMOM 10
Min 1: 30 KB Swings (2/1.5)*
Min 2: Rest

*You have 1 min to get 30 kb swings. If you do not get 30 kb swings in 1
min, count a penalty. For every penalty counted, perform a 1000m Row after
the 2nd workout.

*Rest 5 minutes btwn workouts

WOD 2:
EMOM 10
Min 1: 40 Double Unders
Min 2: 12 Burpees

***

Momma’s Quote of the Week:  “The dreams I only thought about, the ones I took no action on, well they are still dreams. But, the ones that I took action on, they are now a reality.”—Catherine Pulsifer

***

*Memorial Day*

Classes will be held at 8, 9:30, and 11 am only

Like many other boxes across the country, we will be running the annual “Memorial Day Murph”.  

While we are not an “Official Host” of this fundraiser, if you would like to officially register for the event, make a donation to the cause, or purchase event tees or tanks, you can do so at themurphchallenge.com

About the event:

ALL FOR A GOOD CAUSE.

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Over the last three years, Forged® has raised nearly $800,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add four additional scholarships in 2016, now providing the opportunity to award 22 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on 05.29.17. We invite YOU to join countless others Americans, and register for The Murph Challenge 2017 today by clicking the button below!

Once you register, you will not only be pledging to participate in the Crossfit Hero WOD ‘MURPH’ (originally named ‘Body Armor’), you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Beginning on Memorial Day, each registrant will be asked to return to TheMurphChallenge.com and submit their ‘MURPH’ time to compare their achievement with other participants throughout the US. All times submitted will be displayed on a National leaderboard found at TheMurphChallenge.com. From that board, the top 5 Men and top 5 Women will be recognized for their efforts.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Are YOU up for the Challenge?


Conditioning – May 23

IMG_9584
[hr] 1000m row
10-1 ball slams and 1-10 boomerangs
800m run
10-1 wall balls and 1-10 alternating straight leg sit-ups with med ball
1000m row


CF Blog May 23

Strength:
Romanian Deadlift 4×5 @35% of 1RM Deadlift

WOD:

IMG_3328

4 Rounds
400m Run
10 Push Presses (135/95)
25 Abmat Sit-ups

***

For those of our athletes with a focus on weightlifting, here’s a great article from CatalystAthletics:

Strategies for Fighting Self-Doubt in Weightlifting

Matt Foreman

When you’re training towards a big number you want to hit, there’s a road you have to travel. That road is supposed to be smooth, but sometimes it gets a little bumpy.

For example, let’s say you’re a weightlifter who has a personal record snatch of 95 kg. You’ve snatched this weight more than once, and it’s getting pretty easy. Obviously, you’re going to set your sights on 100 kg.

So you find a competition to lift in. Let’s say there’s a meet three months away, and that’s where you want to hit 100. Ideally, you’d like to snatch it in training before the meet.

The road you have to travel towards snatching 100 is a three-month training cycle where you start out with lower percentage weights and then gradually build up towards the big day. Maybe the initial weeks of the cycle are going to have you snatching around 80ish% for reps (around 75-80 kg) to sharpen your technique, build consistency, and establish a good base.

As the weeks roll forward, you’re going to continue to increase the weights you snatch in training. 85…88…91…93…etc. This is your road to 100. However, this is also where the conversation gets juicy.

Because that big 100 kg target is looming in your brain, you expect all the lighter weights that lead up to it to be solid. Your mentality is that if you’re truly going to be ready to snatch 100 kg, you shouldn’t have any trouble with anything in the high 80s or low-mid 90s. Those weights should go up pretty easy if you’ve really got 100 kg in you.

And in a perfect world, that’s how it will all play out. You’ll blast right through all those buildup weights as you travel the road of your training cycle, and then you’ll walk up to 100 kg with your guns fully loaded, ready to kick the living hell out of it.

But…

There’s a pretty good chance it’s not going to go perfectly every step of the way. Trust me, one of those workouts along the road is going to give you trouble. Let’s say it’s the week when you’re programmed to snatch 94 kg. This weight is slightly below your personal record 95 kg, which you’ve made multiple times, and it’s 6 kg below the goal weight you want to lift.

You go to the gym nice and prepared, confident in what you’re doing because you’ve been crushing it every week. All those weights in the 80s were ridiculously easy, and you can feel that 100 kg in your bones. 94 kg should be a weight you just tear right through…but it doesn’t go that way. Maybe you miss it twice before you hit it. Maybe you hit it on the first try, but it feels heavy and you barely make it. Or maybe you just flat out can’t get it.

God, your brain starts to screw with you at this point, doesn’t it? It’s amazing how you can go from totally confident to nervous as hell in one workout. All those questions start flooding into your mind. Am I really good enough to snatch 100? How the hell am I supposed to hit 100 at this meet when I can barely hit 94? Am I training wrong? What the %#$! is going on?


Bootcamp – May 24

IMG_9558
[hr] AMRAP 25
10 v-ups + 15 push-ups + 20 squats + 25 mountain climbers + 400m run


Conditioning – May 24

IMG_9528
[hr]  5 Rounds – every 4 minutes complete a 200m run + 10 DB thrusters + 10 burpees + 10 pull-ups (or ring rows)


CF Blog May 24

Partner WOD:

IMG_3348

AMRAP 25
1000m Row
30 Squat Cleans (155/105)
30 Pull-ups
30 Burpee Jump Over (Partner in a Plank Hold)

***

Interesting read from the LA Times:

Chris Woolston

Given time, any brain can succumb to dementia — memories fade, thoughts scatter, basic abilities wither on the vine. Brains don’t come with lifetime guarantees, but there is one major step you can take to protect yourself from Alzheimer’s or other causes of mental decline: exercise your body.

Nothing protects the brain quite like regular exercise, says Jennifer Heisz, a cognitive neuroscientist at McMaster University in Ontario, Canada. Not crossword puzzles, not supplements, not prescription medications. Exercise seems to beat them all, reducing the risk of Alzheimer’s disease or cognitive decline by about 35% to 45%, according to the latest evidence.

“It’s a strong message,” Heisz says. “We have control over our dementia risk.”

Here’s another way to look at it: People who don’t exercise as they age are taking a gamble. In a study of more than 1,600 older adults published in January in the Journal of Alzheimer’s Disease, Heisz and colleagues found that a lack of exercise was about as risky as having certain types of genes that raise the risk of Alzheimer’s. Genes are forever, but exercise habits can change.

It’s like investing in a retirement fund for the brain.— Teresa Liu-Ambrose, director of the Aging, Mobility and Cognitive Neuroscience Laboratory at the University of British Columbia

Heisz’s study found that exercise didn’t seem to prevent dementia in older people who carried the types of genes that make Alzheimer’s more likely. She says that’s probably because disease-related brain damage had already progressed past the point of no return. But if they had exercised in their 30s or 40s, she adds, some of them might have been able to delay or perhaps even prevent the disease. “It seems to be easier to prevent the damage than to reverse it,” she says.

Exercise enhances the release of chemicals known as nerve growth factors that help brain cells function properly, say Teresa Liu-Ambrose, director of the Aging, Mobility and Cognitive Neuroscience Laboratory at the University of British Columbia in Vancouver, Canada. Nerve growth factors probably also help build new brain cells, giving the brain an extra cushion against age-related losses. Studies in rodents show that exercise encourages formation of new brain cells in the hippocampus, an organ in the medial temporal lobe of the brain that plays an important role in memory.

“It’s like investing in a retirement fund for the brain,” Liu-Ambrose says.

Exercise enhances blood flow to the brain, which can help keep it heathy and nourished. Liu-Ambrose notes that exercise also helps prevent hypertension and diabetes, which are two major risk factors for dementia.

Read full article here…


Conditioning – May 25

untitled (4)

#(pound)

Coffee in a piece of rubbish

Digital heist

Informational session

Dangers of reading in bed

An immigrant’s story

Barefoot in the locker room?

ReeRomp

[hr] AMRAP 25
1 rope climb
2 prowler push (down and back)
3 turkish get-ups per arm
400m run


CF Blog May 25

Strength:
Bulgarian Split Squats 4×6 (ea. leg)

IMG_3356

AMRAP 20
5 HSPU
6 Over the Box Jumps (24/20)
7 Toes 2 Bar
400m Run

***

*Memorial Day*

Classes will be held at 8, 9:30, and 11 am only

*

Like many other boxes across the country, we will be running the annual “Memorial Day Murph”.  

While we are not an “Official Host” of this fundraiser, if you would like to officially register for the event, make a donation to the cause, or purchase event tees or tanks, you can do so at themurphchallenge.com

About the event:

ALL FOR A GOOD CAUSE.

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Over the last three years, Forged® has raised nearly $800,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add four additional scholarships in 2016, now providing the opportunity to award 22 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on 05.29.17. We invite YOU to join countless others Americans, and register for The Murph Challenge 2017 today by clicking the button below!

Once you register, you will not only be pledging to participate in the Crossfit Hero WOD ‘MURPH’ (originally named ‘Body Armor’), you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Beginning on Memorial Day, each registrant will be asked to return to TheMurphChallenge.com and submit their ‘MURPH’ time to compare their achievement with other participants throughout the US. All times submitted will be displayed on a National leaderboard found at TheMurphChallenge.com. From that board, the top 5 Men and top 5 Women will be recognized for their efforts.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Are YOU up for the Challenge?


Bootcamp – May 26

IMG_9534
[hr] 5K group run


CF Blog May 26

Strength:
Deadlift to Power Clean Complex 3-3-3-3-3

FullSizeRender

(3 DL + 3 Power Clean)

WOD:
4 Rounds
15 Single Arm DB Thrusters (35/20)
10 Ball Slams (AHAP)
40 Lateral Plyo Skier Hops

***

So you don’t have to cherry-pick WODs anymore, CF Invictus offers some great progressions to nail those ring dips!

***

 

Written by Nichole DeHart-Kribs

Ever look at the workout of the day, see that ring dips are scheduled in the program, and think to yourself ‘well, today I am skipping class’? If that is the case, don’t give into that thought! Instead, read on to learn about different progressions to get you to your first ring dip.

Stationary Dips

It is advised to start with a more stable movement, like the stationary dip. You can still work through the same range of motion required in the ring dip, but without needing the strength required to control an external object, like rings. We recommend being able to complete 8-10 unassisted stationary dips before attempting a ring dip. If you do not have 8-10 unassisted dips then make it a goal to add in stationary dips, as well as accessory work, at the end of your workout. It could look something like this:

Three sets of:
Stationary Dips x 2.2.2.2
Rest 30 seconds
Piston Press-Downs x Max Reps in 30 seconds
Rest 3 minutes

Now to move onto ring dips. Ring dips are challenging for multiple reasons. The fact that the rings are not stable make the movement difficult as you need to work to stabilize the rings before even completing the dip portion. This is why we like to see all athletes first become proficient with a static hold.

Static Hold

You should be able to hold for 15-30 seconds on the rings before attempting the dip portion. If you do not have 15-30 seconds on the rings just yet, then start with assisted static holds until you are able to hold on your own. Have a training partner just slightly hold the rings at your side while you hold in a static position.

*Make sure that your hands are in a good position, with slightly externally rotated shoulders and pinkies slightly pointing to your thighs.

You can move onto the next progression once you have accomplished the designated time required for the static hold.

Read entire article (complete with more progressions and demo videos here)


CF Blog May 27

WOD:

IMG_3425

5 Rounds
400m Run
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

***

NPR has some positive news for your long weekend 🙂:

There’s a rich body of evidence that links chocolate to heart health.

Now comes a new study that finds people who consume small amounts of chocolate each week have a lower risk of developing atrial fibrillation, a heart condition characterized by a rapid or irregular heartbeat.

“The rate of atrial fibrillation was 20 percent lower for people consuming two to six servings [of chocolate] per week” compared with people who ate chocolate less than once per month, explains study author Elizabeth Mostofsky, an epidemiologist at the Harvard T.H. Chan School of Public Health. The findings are published in the journal BMJ Heart.

Atrial fibrillation, also known as AFib, can increase the risk of heart failure, stroke and cognitive impairment. It affects over 33 million people around the globe, and an estimated 25 percent of adults will develop the condition during their lifetime, according to an editorial published alongside the paper.

To assess how chocolate consumption can influence the risk of AFib, Mostofsky and her collaborators analyzed data from a Danish study the includes 55,000 people. All of the participants had completed detailed questionnaires about their lifestyles, everything from exercise habits to what they ate and drank, including how much chocolate they consumed.

“These people were followed over time,” explains Mostofsky. “So we were able to identify all of the diagnoses of atrial fibrillation.”

As we’ve reported, prior studies have found that habitual chocolate eaters seem to have lower risks of heart disease. Researchers have found that the compounds in cocoa, known as polyphenols, can improve vascular health by increasing blood flow. Cocoa compounds may also help suppress inflammation.

The rule of thumb is that dark chocolate is a better choice than milk chocolate, since dark chocolate typically contains more cocoa solids.

Many people in Denmark, where the study took place, typically consume milk chocolate. So Mostofsky says she wasn’t sure she’d find such a significant reduction in risk.

“We were pleasantly surprised that — despite the fact that most of the chocolate may have [had] relatively low cocoa concentrations — we were still able to see robust findings,” she says.

Now, these findings are not the green light to add lots of candy bars to your diet. Candy comes with lots of sugar and packs in calories, too. So — though this may seem obvious — moderation is key.

“If you’re a chocolate lover, eat a nice, one-ounce piece of chocolate,” says Tom Sherman, a professor at the Georgetown University Medical Center, who was not involved in the study.

read whole article here…


CF Blog May 28

WOD:

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3 Rounds
25 Ball Slams (30/20)
20 Calorie Row
15 Burpees
10 GHD Sit-ups
5 Turkish Get-ups (1.5/1)


No Bootcamp or Conditioning On Memorial Day

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[hr] Please join the CrossFit classes for Murph (or half Murph if you want to scale).


CF Blog May 29

“Murph”

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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.

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.

Partition the pull-ups, push-ups, and 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:  “These fallen heroes represent the character of a nation who has a long history of patriotism and honor-and a nation who has fought many battles to keep our country free from threats of terror.”—Michael N. Castle

***

Memorial Day Class Times:

8, 9:30 & 11am only


Conditioning – May 30

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[hr] 4 Rounds
2min Row
2min Bike
2min Prowler Push
2 min Rest


CF Blog May 30

Strength:

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Deadlift
Warmup sets:
1×3 @50%
1×3 @60%
2×2 @70%
Working sets:
8×1 @80%

WOD: (from 5/31/16)
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

***

Here’s an oldie but goodie

Summer training tips from The Good Kitchen (modPALEO):

Training in the Heat

In case you haven’t noticed from your post-workout pool of sweat, the summer heat is well upon us. And while the warm summer 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 to training safe in the summer 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 yourbrain 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…

Lastly,
Listen to your body – In just the past couple of weeks, I have had a handful of people tell me how dizzy, weak and exhausted they have felt mid-workout. For newcomers and competitors alike, my response every time has been and will continue to be, “stop.”

If you are feeling lightheaded, nauseous or extreme fatigue, that is your body’s way of telling you to sit down and cool off immediately. Heat stroke is not something to fool around with. You can check out the physiological effects of training in the heat here.

Happy Summer.  Train smart.  Train safe!


Bootcamp – May 31

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[hr] Dirty Thirty (one)
31 Wall Jumps
31 Push-ups
31 Squats
31 Walking Lunges
31 Knees To Elbows
31 Dips
31 Yard Sales
31 Super Planks
31 Burpees
31 Double-Unders (3x SU’s)


Conditioning – May 31

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[hr] Dirty Thirty (one)
31 Box Jumps (20/24)
31 Jumping Pull-Ups
31 KB Swings (55/35)
31 Walking Lunges
31 Knees To Elbows
31 DB Push Press
31 One Legged DB deadlift (15 per leg)
31 Wall Ball
31 Burpees
31 Double-Unders (3x SU’s)


CF Blog May 31

Strength:

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Press
5 @70%
3 @80%
1 @90%

Partner WOD:
1000m Row
400m Slam Ball Run (30/20)
100 Ball Slams (30/20)
50 Box Jumps (24/20)
100 Ball Slams (30/20)
400m Slam Ball Run (30/20)
1000m Row

***

Tight hips, tight back, tight glutes, tight hamstrings….they’re all related!  Here’s a great read from Mark’s Daily Apple on how to show your hips some love:


Today’s awesome guest post is offered up by a good friend to MDA—Ryan Hurst, Co-founder and Head Coach at GMB Fitness. I think it’s the perfect message for late in the work week when so many of us have been at our desks for too long. Enjoy, everyone!

Unfortunately, our hips don’t get as much love as they should nowadays. In our office culture world, most of us have to sit for hours at a time to get our work done. And even with well-meaning inventions such as standing desks and apps that reminds us to move around every so often, it isn’t enough to get us to move our bodies in the many varieties of ways that are possible.

It can be overly simplistic to say that the modern world has stunted our movement abilities and capacities, but it’s an easy contrast to see that spending hours at a desk is significantly different than the same amount of hours walking and foraging.

The necessities of our lives now can make our hips less functional as our hips stiffen and weaken from prolonged sedentary postures.

This is not ideal for us!

Luckily, we can remedy these issues and either restore what we’ve lost, or even better, prevent losses of function from happening in the first place. We just need to spend a bit of time each day limbering up our hips in all of their ranges of motion.

Free Your Hips With This Quick Routine

The following series of 8 hip stretches hit the major muscles that are tight on most people.

The key to practicing the sequence for maximum benefit is to use a steady and gentle intensity and progression.

One of the important things to know about stretching in general is that most of the gains you achieve are from simply training the muscles to better tolerate the stretched positions. It’s just as much about practicing as any other skill. You learn to relax, and your muscles ease off from that natural tendency to hold tight.

With practice, you are working on convincing your body that nothing bad is going to happen in these new stretched out positions. That’s why slow and easy and controlled is better.

The sequence we’ll use for these stretches is as follows:

  • Move in and out of the stretch several times
  • Hold the stretched position for 10-30 seconds
  • Shake it out and do it again.

These are the exercises in this hip mobility sequence, with the key points of each one to help you get the most out of them.

Lying Hip Rotations

  • Lie on your back with both knees bent.
  • Cross one ankle over the opposite knee.
  • Move in and out of the stretch by rotating the hip in and out.
  • For the hold, use your hand for assistance to press into the knee.

This exercise starts the sequence as an easy first movement to warm-up and build toward the rest of the series.

Be aware of any tightness or soreness on the outside of your knees in this one. If you experience any of this, move the rotating leg so it’s resting higher up on the shin.

Check out the entire post and exercises here…


Conditioning – June 1

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MLS in CLT

Fan girl

RIP Gregg Allman

Merkel

Brewers at Great Divide Doing Burpees (with a sweet demo)

Pink pineapples

Too swoll

Tolle

Cultivate neutrality

[hr]  “Cindy”
AMRAP 20
-5 pull-ups
-10 push-ups
-15 squats


CF Blog June 1

Strength:

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Back Squat
Warmup sets:
1×3 @50%
1×3 @60%
2×2 @70%
Working sets:
1×2 @80%
2×1 @90%
1×1 @100% Walk Out

WOD: (Linchpin)
3 Rounds
15 Bar Facing Burpees
15 Shoulder to Overheads (135/95)

***

The last week of Regionals starts tomorrow!  

You can follow local athletes throughout the weekend on the CrossFit Games Site