Every Thursday, we do some Random Notes. This Thursday is no exception.

Big Bad Corn.

It’s Hip To be Kale.

Fruits & Veggies.

Old-Timey Booze.

Daylight Savings.

Photographic Memory.

Laugh More.

Sandbagging Weight Loss.

66% Underclass.

Explore by Uncrate.

Bitchin’ Camaro.

11/1… 1) AMRAP10: 15 Wall Jumps + 15 Extreme Jacks + 15 Dips (with stair run). no rest. 2)AMRAP10: 15 Yard Sales + 10 Squats + 5 Burpees. 3) 3 Rounds 10 Bar Rows + 75m Hill Sprint.4) Plank Centipede.


bc 11/1

11/1… 1) AMRAP10: 15 Wall Jumps + 15 Extreme Jacks + 15 Dips (with stair run). no rest. 2)AMRAP10: 15 Yard Sales + 10 Squats + 5 Burpees. 3) 3 Rounds 10 Bar Rows + 75m Hill Sprint.4) Plank Centipede.


CF Blog Movember 2

Strength: Close Grip Bench Press 3-3-3-3

WOD:
12-10-8
Squat Clean (155/105)
Muscle-ups
Over-the-Box Jumps (24/20)

Tabata Rock
*alternate between a hollow rock and an arch rock (superman)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

For those interested in the MOXY Box Crawl next weekend, here is some updated information from Coby:

We have added a group discount if 4 people get together to register. Just
email moxyposse@gmail.com with all four names and we will send you a
discount code to enter on the registration page at igotmoxy.com. The
discount takes your registration cost to $45 a person. We will make sure
you are on the same team. After the event be sure to join us at Tyber
Creek (1933 South Boulevard  Charlotte, NC 28203) for complimentary food,
games, giveaways, Mr & Mrs Moxy prizes, t shirt pickup and drinks! We will
be doing a raffle with some great giveaways to benefit Kate Foster as
well!
Like us on Facebook for all the event details www.facebook.com/MoxyEvents


CF WOD November 2

Strength: Close Grip Bench Press 3-3-3-3

WOD:
12-10-8
Squat Clean (155/105)
Muscle-ups
Over-the-Box Jumps (24/20)

Tabata Rock
*alternate between a hollow rock and an arch rock (superman)


Great week this week. Lots of good workouts and effort. I hear there’s more of that to come…

Well, (for now) the (DST) Party’s over. And your reward is getting an extra hour of sleep (or staying up for one more hour, I guess). Don’t forget to set your clocks back this Sunday. And I guess there’s an election coming up too, so don’t forget to vote. Or rant about your views on Facebook, at the very least.

Have a great weekend.

11/2… 21-15-9 Ball Slams, Dynamic Push Ups & Squats with Overhead Ball Carry and 20m Lunges between. Finish with 3 x 15 Partner Slam Ball Sit Ups.


bc 11/2

11/2… 21-15-9 Ball Slams, Dynamic Push Ups & Squats with Overhead Ball Carry and 20m Lunges between. Finish with 3 x 15 Partner Slam Ball Sit Ups.


And now, announcing the November Member Challenge… Movember!!!

That’s right! This month we are all about Mustaches and supporting prostate cancer and testicular cancer initiatives – to understand more about how the money raised at the gym goes to support these initiatives, check out the Movember website at http://us.movember.com/

If you would like to participate in the challenge this month, we are requesting a $10 participation fee from both guys and girls – all of this money will go directly to the charity. Additionally, Ultimate Crossfit will donate $20 for every mustache grown!!! Girls can participate in this month’s challenge by finding a unique way to show support – through ribbons, t-shirts, fake mustaches, etc.

Winners for the best ‘stache (or most creative mode of participation) and creepiest ‘stache win a sweatshirt!!

‘stache on!


CF Blog Movember 3

“Crocker”

800m run
41 Wall Balls
41 Burpees
41 Double Unders
41 Abmat Sit Ups
41 Kettlebell Swings (1.5/1)
41 OH Walking Lunge (45/25)
41 Slam Balls (30/20)
41 Ring Rows
41 Air Squats
41 Back Extensions
800m run

Today’s Hero WOD is in honor of our own Bryan Crocker.  If you have not had the privilege of meeting Bryan at UCF, Annemarie has been kind enough to share his story and his fight:

Bryan Crocker joined our UCF family in June, 2011.  Although he had made a commitment to the law by prosecuting drug cases at the District Attorney’s office, this was the first time in his life that he had made a commitment to fitness.  He loved coming to the gym and challenging himself in ways he had never done before. He especially loved the people he met who encouraged him to keep going through those tough WODs.

In August, 2011, just as he was losing weight and feeling great, he received a call that changed his life forever.  The acid reflux that he thought he had turned out to be stage 3 esophageal cancer. He immediately started radiation treatments to shrink the tumor.  He had his first surgery in November, 2011, where the doctors removed most of his esophagus and stretched up his stomach to recreate an upper digestive tract.  He was on a feeding tube for 3 months.  He ended up losing 100 pounds over a four month period.

By June, 2012, his PET scans showed he was cancer free.  He regained his energy and started coming back to the gym.  The trainers modified his WODs, but he was back to running, box jumping, rowing, and lifting (but he never could climb that damn rope).  Everything was going great until September, 2012, when he learned that his cancer had returned.  Two weeks ago, he underwent a 14 hour surgery where the doctors removed the remaining portion of his esophagus and his entire stomach.  They then stretched up his colon to act as his upper digestive tract.  Although the cancer is still there, it is microscopic.  He will be on a feeding tube for the next three months and will start radiation therapy to target the remaining cancer. He is 41 years old.

His parents have temporarily moved from their home in Northern Virginia to take care of him during this tough time.  He came home this past Wednesday.  Through it all, he has always asked about his UCF family and talked about the day he could get back in the gym with everyone.  We created this workout to show our support during his recovery and to honor his strength, tenacity, and perseverance.


CF WOD November 3

“Crocker”

800m run
41 Wall Balls
41 Burpees
41 Double Unders
41 Abmat Sit Ups
41 Kettlebell Swings (1.5/1)
41 OH Walking Lunge (45/25)
41 Slam Balls (30/20)
41 Ring Rows
41 Air Squats
41 Back Extensions
800m run


CF Blog Movember 4

WOD 1:
3 Rounds
6 HSPU
12 Pull-ups
24 Air Squats

WOD 2:
Tabata Double Unders
*20 on 10 off for 8 rounds. Score = least number of reps performed in any
of the 8 rounds.

**Don’t forget to turn your clocks back an hour!!  Gentlemen, that means you have an extra hour of mustache growth 🙂

 

*image courtesy of Camp Lejeune


CF WOD November 4

WOD 1:
3 Rounds
6 HSPU
12 Pull-ups
24 Air Squats

WOD 2:
Tabata Double Unders
*20 on 10 off for 8 rounds. Score = least number of reps performed in any
of the 8 rounds.


CF Blog Movember 5

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

WOD: AMRAP 12
10 HR Push-ups
10 Box Jumps (24/20)
10 Toes 2 Bar

Mobility: Group Foam Roll

Momma’s Quote of the Week:  “No one has ever drowned in sweat.”–Lou Holtz 

“Movember? Oh, it’s on!”

Some words of wisdom from Bill$:

Getting better…

I’ve heard a lot recently from athletes talking about wanting to get better or more efficient at body weight exercises. One methodology that helps me is to work “on the minute”. Simply stated I take the movement I suck at and complete one rep on the minute for 10 to 15 minutes. For example, 6 months into Crossfit I could not do a handstand push-up (HSPU). When I decided to try I started in a support band looped over the pull-up bar and around my shoulders. I hit the clock and did one HSPU every minute for 10 minutes. I did this 3 to 4 days per week and added a rep or two on the minute until I could finally do one unassisted HSPU. Then I started over with one unassisted HSPU on the minute for 10 minutes. Within 6 weeks I was able to string 5 to 10 HSPUs together. I have tried this with a few other movements and it seems to work just as well. I added them to my warm ups, did them at home or stayed a few minutes after a WOD. I found that it was pretty easy to fit it in and because I was not working to failure, it did not interfere with my normal work load.

Here’s an example for pull-ups (but keep in mind reps may vary for each athlete)

Week1: 1,1,1,1,1,1,1,1,1,1

Week2: 2,2,2,2,2,1,1,1,1,1

Week3: 2,2,2,2,2,2,2,2,2,2

Week4: 2,2,2,2,2,3,3,3,3,3

Week5: 3,3,3,3,3,3,3,3,3,3

Week6: try max reps

 


CF WOD November 5

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

WOD: AMRAP 12
10 HR Push-ups
10 Box Jumps (24/20)
10 Toes 2 Bar

Mobility: Group Foam Roll


Thanks, Christy.

Two things.

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

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

2) Amber Lewis/modpaleo is doing a Paleo Thanksgiving cooking demo at Savory Spice Shop this Wednesday and Thursday from 6:30-8 PM. Learn how to make three Paleo sides including mashed sweet potatoes, brussel sprouts with pancetta and green bean casserole. Amber will also talk turkey, specifically brining and seasoning the bird Paleo style. Tastings and recipes will be provided. Cost is $20 per person (non-refundable). Call or visit the shop to secure your seat. (980.225.5419)

11/5… 1) Partner AMRAP7 of Hill Sprints + Plank. 2) Partner AMRAP7 of Hill Sprints + Burpees. 3) AMRAP7 of 15 Over-the-Cone Jumps + Hill Sprint. 4) Tabata Dips.


bc 11/5

11/5… 1) Partner AMRAP7 of Hill Sprints + Plank. 2) Partner AMRAP7 of Hill Sprints + Burpees. 3) AMRAP7 of 15 Over-the-Cone Jumps + Hill Sprint. 4) Tabata Dips.


11.5.12 @ 5:30

11.5.12 at AG Track at 5:30 tonight, NEW TIME!!

WOD: :10 on/:50 off, :20 on/:40 off, :30 on/:30 off, :40 on/:20 off, :50 on/:10 off, :60 on/:60 off

Don’t forget, we will have an Endurance class this week on WEDNESDAY morning at 6 AM. The WOD will be held at the AG track!

 


CF Blog Movember 6

WOD 1: 5 Rounds
5 Ring Dips
10 Plank Dumbbell Rows (45/30)
*plank db row – think renegade row without the push-up. Alternating arms,
each row is one rep.

**FULL recovery**

WOD 2: 5 Rounds
1 Rope Climb
10 Push Jerks (135/95)

 

The final numbers are in!!!  Through the efforts of an AMAZING gym community, during the month of October, Ultimate Crossfit very proudly raised $1071.08 – all of which will go directly to the Susan B. Komen Foundation to support Breast Cancer research and awareness.  

  • We had 471 check-ins on Facebook and while we originally said 10 cents per check-in, Lance raised that amount to $1 each!
  • And everyone that purchased “Saved Second Base” t-shirts helped to raise the remaining $600.08!!

Also, Ultimate Crossfit came in 2nd place for the Second Harvest Food Drive, missing out on first by only a few cans!!

A huge thank you to EVERYONE that participated in our October Month of Giving Back!!!  You guys are what makes this gym so GREAT!!!

 

Need Some Help Making Thanksgiving Paleo-friendly???  Check out what modpaleo is up to!!

With the holidays just around the corner, Modpaleo has partnered with the Savory Spice Shop in the South End to host Thanksgiving cooking classes paleo-style!

Join maker of good eats, Amber Lewis, on November 7 and 8 (just a few slots left on Thursday, but lots of openings on Wednesday!) to talk turkey and learn how to prepare a perfectly paleo Thanksgiving including delectable sides like mashed sweet potatoes, green bean casserole and brussels sprouts with pancetta.  Amber will also give paleo-friendly tips on how to season and brine your turkey.

Registration is $20 and includes a free modpaleo T-shirt, recipes, paleo tips and, most importantly, tastings. Register by phone at (980)225-5419 or sign up at the shop located in the Atherton Mill Shopping Complex.

The Details

When: Wednesday, November 7 and Thursday November, 8
Time: 6:30 to 8:00 p.m.
Where: Savory Spice Shop South End ,2000 South Boulevard, Suite 150, Charlotte 28203


CF WOD November 6

WOD 1: 5 Rounds
5 Ring Dips
10 Plank Dumbbell Rows (45/30)
*plank db row – think renegade row without the push-up. Alternating arms,
each row is one rep.

**FULL recovery **

WOD 2: 5 Rounds
1 Rope Climb
10 Push Jerks (135/95)


Borrowed from Krishan’s Facebook post this morning:

“Nobody will ever deprive the American people of the right to vote except the American people themselves and the only way they could do this is by not voting. ” ~ FDR

11/6… WoD: On the mintute for 12min complete 3 HR push-ups + 6 sit-ups + 9 squats + as many wall jumps as possible for the remainder of the minute. Cash out: partner ab work.


bc 11/6

11/6… WoD: On the mintute for 12min complete 3 HR push-ups + 6 sit-ups + 9 squats + as many wall jumps as possible for the remainder of the minute. Cash out: partner ab work.


11.7.12 @6 AM – AG track

Wear your layers, and you will be fine. When you take them off just give them to Shannon and she will wear them for you.

11.7.12 – Wednesday at 6 AM at the AG track

WOD: 800-400-200-200-400-800

 


CF Blog Movember 7

Strength: Front Squat 5-5-5-5

Nancy M.

WOD: 15-10-5
Power Cleans (135/95)
Bar Facing Burpees
300m Row

Core:
Hollow rock 3 x 20
Arch rock 3 x 20

If your arms feel like they need a little extra attention after the great WODs yesterday, or if you’ve been nursing an injury (I noticed a number of folks requesting movement modifications due to shoulder injuries), check out the article below from Crossfit Invictus.  In it, Dave Lipson outlines some methods to assess shoulder weaknesses and some great exercises to address them!!  We demand a lot of our shoulders in Crossfit – make sure you’re taking the time to take care of them properly!!
And of course, as always, make sure to check out KStar’s Mobility WOD for all of the best exercises for all of your ailing parts…this one is actually a fantastic shoulder mobility movement: http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.html

From Crossfit Invictus:

Are Your Shoulders Tight?


Are your shoulders tight?
Written by Dave Lipson

Shoulder mobility is an essential component of good human movement and effective training programs. If we are training the upper body to pull and push in multiple planes through a full range of motion, shoulder mobility is a necessity. Too many times I have walked into CrossFit gyms and watched tight shoulders muscle through compromised range of motion. There are lots of unstable spinal positions and open rib cages working in an effort to steal movement for tight shoulders, lots of pressing in front of the head, and grinding kipping pull-ups. For many people it is not a matter of if, but rather when they will injure a shoulder. Before we start adding load and intensity to those overhead exercises, let’s look at the ability to stabilize the spine while opening the shoulder in an overhead support known as the active shoulder position.

What is Active Shoulder Support?
Active shoulder refers to a position of the body at which the bones of the upper extremities stack up evenly over each other to provide a structural support overhead, while the midline (spine) of the body stays braced and locked down by the rib cage. It is indicated by the following:

  • Elbows locked out and shoulders shrugged up
  • Actively and continually applying upward pressure
  • Braced belly with a closed rib cage
  • Shoulder angle open with arms directly above the mid foot. bi-secting the hip and knee in the frontal plane

Self Shoulder Assesment# 1

Preparation: Raise one arm, bend elbow, and reach down across back, with palm facing upper back. Position opposite arm down behind back and reach up across back with back of hand against back.  (As shown in photos above.)

Execution: With fingers extended, try to cross fingers, upper hand over lower hand. Repeat with arms in opposite position.

Measurement: Measure distance from finger tip to finger tip. If fingers overlap, score as a plus. If fingers fail to meet, score as a minus.

Shoulder assessment #2

Preparation: Lay on the ground in a supine position (belly up) with a dowel in an overhead position, hands slightly outside of shoulders.

Execution: Go into a hollow position (feet and shoulder blades off the ground 1-2″) belly tight and rib cage closed, lumber spine pressed into the ground. With arms locked out, keep the hollow and try to pull the bar back towards the ground.

Measurement: Measure the distance from the ground to the dowel in inches.

Scoring:
Bar on ground = excellent
1-2″ = good
3-4″ = fair
5″ or more = poor

Where to go from here?
So the point here isn’t to make anyone feel bad or inadequate. Tight shoulders don’t make you a bad person, a bad crossfitter, or un-fit. We just want you to have a long, fruitful, and injury free experience with CrossFit and in life, as well as allow you to reach your highest athletic potential. Here are some methods, taught to us byKelly Starrett – performance guru and founder of MobilityWOD, to work on and maintain good shoulder mobility:

  • Banded Shoulder Distraction – place superband on rack 2” above head, face into rack and hold band supported on the back of the wrist, go into lunge and allow band to pull arm up and forward, palm up to the sky, drive chest towards knee.
  • Lacrosse Ball Posterior Capsule Release – lay supine on your back, lacrosse ball on the back of shoulder, roll over onto ball and work into the back of the shoulder
  • Lacrosse Ball Subscap Release – Lay supine with ball along the edge of the shoulder blade proximal to the spine, take straight arm thumb down to the opposite hip, move diagonal across body to an overhead position thumb into ground, perform 5 reps slowly, adjust ball up edge of scapula, rinse and repeat in 3 different positions.
  • Partner Posterior Cuff Stretch – lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly lower hip to the ground, rinse and repeat.
  • Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.
  • Reach, Roll, Lift – lay in a prone position face down, make a fist and place thumb on forehead, with opposite arm reach and pull arm overhead out of retraction crawling with fingertips, when you can’t go any farther turn thumb up and lift arm for 1 sec., rinse and repeat on both arms.

For a more comprehensive guide to all things related to shoulder mobility, please check out MobilityWOD’s “shoulder” mobility posts.


CF WOD November 7

Strength: Front Squat 5-5-5-5

WOD: 15-10-5
Power Cleans (135/95)
Bar Facing Burpees
300m Row

Core:
Hollow rock 3 x 20
Arch rock 3 x 20


Broke ’em out a bit early this year.

Let’s talk about working out in the cold.

Heat conservation is the major goal when exercising in cold climates. Prevent heat loss by wearing appropriate clothing. The key to protection is to wear clothing that is layered, lightweight and waterproof or water-resistant.

Insulation is provided by the air trapped between clothing fibers and the skin, which becomes warm and provides a barrier to heat loss. The more layers between the skin and the air, the more insulation. Several layers of lighter provide better protection than a single bulky layer.

For the innermost layer against the skin, choose a lightweight synthetic such as polypropylene. This wicks moisture away from the body’s surface and dries quickly. Cotton or natural fibers tend to become saturated and stay wet. Clothing that becomes wet through sweating or external moisture loses almost 90% of its insulating properties. Since water conducts heat 25 times faster than air, wearing wet clothing will quickly facilitate heat loss.

Lighter sweaters and long-sleeve shirts made with natural materials work best as inner layers, providing insulation without restricting movement.

Cover these layers with a zipped or easy to open jacket. Choose one that is both waterproof and lightweight, since it will be your protection from snow, rain and wind, and will be the layer you shed if you heat up too quickly.

Since 30 to 40% of body heat dissipates through our heads, top off your ensemble with a hat, or helmet, depending on your sport. Make sure to cover your ears. Since hands/fingers are highly susceptible to frostbite, wear mittens or gloves.

Don’t forget the wind-chill.

Used by the National Weather Service since 1973 as a public health tool to reduce cold injuries, the wind-chill index represents the cooling effect of the wind on bare skin for different temperatures and wind velocities. Higher winds increase the cooling effect of cold temperatures, further emphasizing the need to cover skin in cold weather.

Interestingly, the wind-chill effect will vary not only depending on wind velocity, but on the speed of the exerciser in relation to wind velocity. For example, jogging 8 mph into a 10-mph headwind creates the equivalent of 18-mph wind speed. Conversely, jogging 8-mph with a 10-mph at one’s back reduces the relative wind speed to only 2-mph. Even more reason to be aware of the day’s index and plan accordingly.

The above taken from this article.

Spots are still available for Amber’s cooking demo tonight at Savory Spice Shop. It’s a Paleo Thanksgiving cooking demo at Savory Spice Shop this Wednesday and Thursday from 6:30-8 PM. Learn how to make three Paleo sides including mashed sweet potatoes, brussel sprouts with pancetta and green bean casserole. Amber will also talk turkey, specifically brining and seasoning the bird Paleo style. Tastings and recipes will be provided. Cost is $20 per person (non-refundable). Call or visit the shop to secure your seat. (980.225.5419)

11/7… Endurance: 400m Run / 800m Run / 1200m Run / 800m Run / 400m Run. 1 min rest per 400m completed. Also, complete 50 Yard Sales broken up as you wish.


bc 11/7

11/7… Endurance: 400m Run / 800m Run / 1200m Run / 800m Run / 400m Run. 1 min rest per 400m completed. Also, complete 50 Yard Sales broken up as you wish.


CF Blog Movember 8

Strength: Sotts Press 3-3-3-3
http://www.youtube.com/watch?v=nw9k086aXLk

WOD: Tabata
Air Squats
rest 1 min
Abmat Sit-ups
rest 1 min
KB Swings
rest 1 min
Double Unders

*8 round tabata. Emphasis with the 1 min rest, all rounds should be all
out, no “gaming”. Max reps is score.

Mobility: Group Cool Down Stretch

Caption the Photo!!


CF WOD November 8

Strength: Sotts Press 3-3-3-3

WOD: Tabata
Air Squats
rest 1 min
Abmat Sit-ups
rest 1 min
KB Swings
rest 1 min
Double Unders

Mobility: Group Cool Down Stretch


Thursday’s Randomness:

Serious Body Work.

New Pepsi product blocks fat.

How to create a mixtape minus that whole “stalker” vibe.

Call for “immediate action” against GM products.

The 50 Best movies on Netflix Instant.

Get off your feet while you eat.

Twitter vs. Facebook: Which won the election?

Be careful talking politics at work. (too late?)

Did California defeat the food movement?

Clues to reversing aging of human muscle discovered.

Come join in the fun as Amber (shameless plug #3) demos Paleo Thanksgiving cooking at Savory Spice Shop from 6:30-8 PM. It’s only $20, plus you get to taste some great fixin’s and learn how to make your Turkey Day the healthy way!

11/8… Bootcamp “Helen”: 3 rounds for time of 400m Run + 21 Jumping Squats + 12 Bar Rows. Then 3x10m WheelBarrow.


bc 11/8

11/8… Bootcamp “Helen”: 3 rounds for time of 400m Run + 21 Jumping Squats + 12 Bar Rows. Then 3x10m WheelBarrow.


 

Here is a link to register:
http://gocheckers.com/crossfit/

 


CF Blog Movember 9

Strength: Hang Power Clean 1-1-1-1-1-1-1

Someone was missing “the beach workout” days…

WOD: “Enemy at the Gates”
25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls
400m Run
10 Wall Balls
400m Run

Just a reminder, Movember is in full swing!  If you would like to participate in the challenge this month, we are requesting a $10 participation fee from both guys and girls – all of this money will go directly to the charity. Additionally, Ultimate Crossfit will donate $20 for every mustache grown!!! Girls can participate in this month’s challenge by finding a unique way to show support – through ribbons, t-shirts, fake mustaches, etc.

 

Don’t forget to register for the Charlotte Checkers Crossfit Shootout!!!  Today is the last day to get a shirt with registration!!!!

 


CF WOD November 9

Strength: Hang Power Clean 1-1-1-1-1-1-1

WOD: “Enemy at the Gates”
25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls
400m Run
10 Wall Balls
400m Run


“The Boone” came back. And with it, Broken Table Top Pose.

Have a great weekend.

11/9… “The Boone” 4x Partner AMRAP4 with 50m Farmer’s Carry + Sit Ups/Plank/Bicycles/Bridge. Finish with 13 Burpees.


bc 11/9

11/9… “The Boone” 4x Partner AMRAP4 with 50m Farmer’s Carry + Sit Ups/Plank/Bicycles/Bridge. Finish with 13 Burpees.


CF Blog Movember 10

WOD: “ROY”

5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.  

We proudly welcome our newest member to the Ultimate Crossfit family – Cooper Fox Obleada!

Cooper Fox Obleada – 6lbs, 19 inches – Future Crossfit Stud

And a very happy birthday to the United States Marine Corps and all of our UCF family members who have served!

From the Halls of Montezuma,
To the Shores of Tripoli;
We fight our country’s battles
In the air, on land, and sea;
First to fight for right and freedom
And to keep our honor clean;
We are proud to claim the title
Of UNITED STATES MARINES.

Our flag’s unfurled to every breeze,
From dawn to setting sun;
We have fought in every clime and place
Where we could take a gun;
In the snow of far off northern lands
And in sunny tropic scenes;
You will find us always on the job —
The UNITED STATES MARINES.

Here’s health to you and to our Corps
Which we are proud to serve;
In many a strife we’ve fought for life
And never lost our nerve;
If the Army and the Navy
Ever look on Heaven’s scenes;
They will find the streets are guarded
By UNITED STATES MARINES.

 


CF WOD November 10

WOD: “ROY”
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups


CF Blog Movember 11

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 2005

Core:

3 x 10 Toes to Bar
3 x 10 GHD Sit-ups

from: messagesfromthemuellers.blogspot.com

CF WOD November 11

WOD: “JT”
21-15-9
HSPU
Ring Dips
Push-ups

Core:
3 x 10 Toes to Bar
3 x 10 GHD Sit-ups


CF Blog Movember 12

Strength: BB Weighted Step-ups 10-10-10 (5 each leg)

WOD1: AMRAP 5
10 Ball Slams (30/20)
10 Jumping Lunges
20 Abmat Sit-ups

WOD2: AMMAP 5 (as many meters as possible)
Row

Momma’s Quote of the Week: “Persistence can change failure into extraordinary achievement.”–Matt Bind

 

In case you haven’t heard the awesome (albeit bittersweet) news – Taylor Wrenn has earned himself his dream job!!  This great opportunity unfortunately also requires him to move to Florida.  While we will miss Taylor greatly, please join me in wishing Detective Wrenn all of the best in his future endeavors in the Sunshine State!


CF WOD November 12

Strength: BB Weighted Step-ups 10-10-10 (5 each leg)

WOD1: AMRAP 5
10 Ball Slams (30/20)
10 Jumping Lunges
20 Abmat Sit-ups

WOD2: AMMAP 5 (as many meters as possible)
Row


11.11.12 Partner 200s with burpees

Monday at 5:30 pm at AG track.

WOD:

Partner 200s with burpees

In teams of 2, 1 partner will run 200 meters and finish their 200 with 8 burpees. Their partner cannot start their 200 until their partner has finished the 8th burpee. Each person will complete 8 200s.

We will post to comments section of the blog by 4:30 pm today if class will be canceled due to weather.

 


We will have a regular full week this week. Next week’s schedule will be Monday and Tuesday ONLY. As such, each class will meet BOTH of these days. 5:30, 6:30 and 9:15 will ALL meet Monday (19th) and Tuesday (20th). We will then finish out November BC the 26th-28th and roll right into December’s session beginning with Nov 29.

11/12… 2x AMRAP10 of Stair Circuit, first with Wall Jumps, Hip Thrusters and Dips… second time with Decline Push Ups, Squats and Bar Rows. Finish with 2x 5 Push Ups + 10 Sit Ups + 15 Squats with Hill Run between each movement.


bc 11/12

11/12… 2x AMRAP10 of Stair Circuit, first with Wall Jumps, Hip Thrusters and Dips… second time with Decline Push Ups, Squats and Bar Rows. Finish with 2x 5 Push Ups + 10 Sit Ups + 15 Squats with Hill Run between each movement.


CF Blog Movember 13

Skill: Turkish Get-ups 3-3-3 (each side)

Warmup 2:
running drills

Speed: Partner Band Sprints 10x25M

Strength: BB Bent Over Rows 5-5-5

 

Laura WODding for two!

Why Worry?

from: Crossfit Lisbeth (sorry, Jaye)

Do you think a lot about what your competition is doing? In the gym? In business? Do you imagine what another athlete is lifting, or practicing, or eating? Do you worry about what the next affiliate is saying about you? Or what they’re writing or putting in front of their members? Do you worry that the gal in the next office is going to get a promotion before you?

Why?  What is the point of worrying about these things?

You can’t control a damn thing anyone else does. You can only control yourself — and even that takes work!

Every moment you spend obsessing over what someone else is doing is one more moment you could have spent improving yourself, and possibly improving the lives of others.

You’re not going to get extra minutes in this life. There’s not some magical “bonus round” at the end of your days. When your time here is up, it’s UP.

So, use every moment. The person who worries what their competition is doing? That’s the person who is not confident in their own abilities. So, stop being that person. Act like you own your world and maybe you will …


Cf WOD November 13

Skill: Turkish Get-ups 3-3-3 (each side)

Warmup 2:
running drills

Speed: Partner Band Sprints 10x25M

Strength: BB Bent Over Rows 5-5-5


I, and a lot of folks I know, disagree with at least part of where Jules Winnfield (Pulp Fiction) was coming from. For instance: I, in fact, do dig on swine.

We talk a lot about the health benefits of knowing your food sources. Well, what about the economic impacts of local food? Here’s an interesting take on this… if communities don’t support farmers, they (farmers) have to turn to other means. And sometimes they have to go into business with, or be bought out by larger farms (businesses, really) like Smithfield or Tyson. Check out this article on what happened with hog farming in Iowa, How Big Pork Screws Small Towns.

Know your sources. Support your local, independent farms and businesses.

11/13… Strength/Skill: Pull Ups. Partner WOD, teams of 2: 100 each of Wall Balls (20/14), Medicine Ball Twist Passes (20/14), Ball Slams (30/20), Medicine Ball Sit-up / Throws (20/14), Dynamic Push Ups


bc 11/13

11/13… Strength/Skill: Pull Ups. Partner WOD, teams of 2: 100 each of Wall Balls (20/14), Medicine Ball Twist Passes (20/14), Ball Slams (30/20), Medicine Ball Sit-up / Throws (20/14), Dynamic Push Ups


11.14.12 Meet in the PIT

11.14.12 at 6 AM IN THE PIT

WOD

Chipping away to 100, 75, 50, 25

Starting on the rowers, athletes will row for calories for 1 minute. After 1 minute, athletes will switch to burpees where they will do as many burpees as possible for 1 minute. Athletes will switch back and forth between the rower and burpees and continue this pattern until they hit a total of 100 calories and burpee reps combined.

Once athletes hits 100 reps they will get a 2 minute break and then begin the same cycle until they get to 75.

After the athlete hits 75 reps, they will get a 90 second break and repeat the same cycle until they get to 50.

After hitting 50 reps, athletes will get a 60 second break and repeat the same cycle until they get to 25.

 


CF Blog Movember 14

WOD: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Core:
3 x 10 ghd sit-ups
3 x 10 back extensions

 

It’s Fran day at UCF!  

Fran is one of the most well known WODS in the CrossFit world.  A simple 21-15-9 couplet that is deceivingly hard – it is no coincidence that she often rears her ugly head in competitions.  Because almost every crossfitter has completed the infamous WOD, Fran also serves as a marker of individual progress.

If you’re planning on completing the WOD today, check out some of the following tips on how to improve your Fran time:

1.  Keep pushing. This WOD is meant to be completed in under 10 min (elite athletes will complete in under 3:00), try not to stop moving and don’t try to catch your breath… It won’t happen. Just push through the pain and know that it will be over soon.

2.  Try to do at least the first round unbroken.  If you can’t do the first round of thrusters unbroken at the prescribed weight, scale back to a weight that you can.

3.  Have a game plan. Understand the rep scheme and plan ahead how you want to break things up. The round of 15 tends to be one of the most mentally challenging rounds – be aggressive and stay positive through this one.

4.  Thrusters – keep your core tight and maintain contact with the bar to your chest/shoulders through the front squat portion of the movement. Anytime the bar gets out in front of you, you create additional difficulty and work for yourself- don’t do that!  Fran is hard enough as it is.

5.  If you have butterfly pull ups, use them!


CF WOD November 14

WOD: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Core:
3 x 10 ghd sit-ups
3 x 10 back extensions


Partner Band Sprints are awesome. Awesome! Awesome!! And then you add in some good ol’ Burpees between sets and some Core Work…

More on Band Sprints: Speed is the result of limb power, joint mobility, muscle fiber type, nutritional and recovery status, and technique. If you are compromised in any of these areas, your potential for speed will be diminished. For example if you lack power, you will be slow to accelerate or if your mobility is poor, your movements will be shorter and less economical. Using a parachute or resistance bands can help develop your limb power and conditioning for sprinting.

 

A regular jogging routine with sprinting intervals and lots of hills will increase your running speed, however you may want to get more of an edge by strengthening your legs with resistance bands. Resistance bands can give your legs a harder workout than they would normally get propelling only your body weight during a run. You can use resistance bands to exercise muscles that play a major role in pushing you forward.

You use muscles all throughout your body when running, however different muscles make different contributions to your running. Muscles above your waist in your abs and arms help to support your body and maintain balance while you run, whereas the muscles in your legs have the primary role of bending your legs to propel you forward. Your quadriceps in your thighs contract to bend your leg at the hip and straighten out your knee. Your hamstrings bend your knees when they contract. Your calf muscles propel you forward by bending your ankle and helping to bend your knees.

*Above taken from here and here.

11/14… Speed: 10x 25m Partner Band Sprints w/ 25 Burpees after each “set”. Finish with Core Work.


bc 11/14

11/14… Speed: 10x 25m Partner Band Sprints w/ 25 Burpees after each “set”. Finish with Core Work.


CF Blog Movember 15

Strength: Back Squat 5RM

WOD: 3 Rounds
800m Run
20 Kettlebell Swings (1.5/1)
40 Double Unders

Mid-stache insecurity?  Don’t worry, it will get fuller! Check out Nick Offerman’s words of encouragement

 

SAVE THE DATE!!

 The Ultimate Crossfit Holiday Party will take place December 15th!

More Details to follow…

 

 

*and, make it out to the noon class tomorrow and do a WOD with Cubby, the Checkers’ mascot as they film a promo video for the Shootout on Dec. 1!!


CF WOD November 15

Strength: Back Squat 5RM

WOD: 3 Rounds
800m Run
20 Kettlebell Swings (1.5/1)
40 Double Unders


bc 11/15

11/15… Strength: Turkish Get Ups 3-3-3. WoD: Triple Tabata: 16 Rounds each of Plate Hold / Tuck Jumps; 1 min rest; Renegade Rows / Plank; 1 min rest; Ball Slams / Wall Sit.


Randomness, Commence.

Lance Armstrong (formally) severs ties to Livestrong.

So, what’s he doing with his time? Chillin‘.

It’s been said the Instagram doesn’t make everyone a great photographer. Well, neither does owning a fancy camera.

Love Instagram anyway? Project your photos in a small, small way.

Is photography really day and night?

Movemberists: take heed.

An interesting chart on letter usage.

I like like Queens of the Stone Age. Alot. How about a couple of (fairly high profile) guests on their new record?

Leadbelly… Ram Jam… Son of Dave.

The Hobbit isn’t out yet, but you can hit the trails where they shot it (and the LotR trilogy).

Oprah needs to throw her hat into something else like I need a hair net, but it looks like she’s goin’ organic.

Anonymous vs. Non-Anonymous. Where do you stand in “The Battle to End All Battles“? Part 2 is here.

“Man, I’ve always wanted to watch Food, Inc. but I don’t have a copy. Fine. Watch it on youtube. It’s only an hour.

Monsanto: The evil corporation in your refrigerator.

Prop 37, CA and why it ain’t over.

Who is Joel Salatin?

The elastic waistband myth.

Jane Says…

11/15… Strength: Turkish Get Ups 3-3-3. WoD: Triple Tabata: 16 Rounds each of Plate Hold / Tuck Jumps; 1 min rest; Renegade Rows / Plank; 1 min rest; Ball Slams / Wall Sit.


We’re Baaaaack!!!!

After a brief hiatus, the nutrition blog is back, and going forward will be host to various nutrition and recipe goodies from our friends at modPALEO

This first post will be brief – I give you the highly sought after recipe for Paleo Crack, I mean, Unicorn Food

This is a super simple recipe that I adapted (but not much) from PaleOMG’s recipe for granola…and it is good!!

A few words of caution:
1) make sure your oven is set at 300 degrees, not 350
2) stir occasionally so it doesn’t burn
3) give some away to your friends, otherwise you will eat it all (that’s the magic of the unicorn)

Paleo Granola, aka “Unicorn Food” 

photo courtesy of: http://titania86-fishmuffins.blogspot.com/2010/09/unicorns-as-food.html

Ingredients

  • 1 cup sliced almonds
  • 1 cup pumpkin seeds (pepitas)
  • ½ cup pecans, chopped
  • ¾  cup unsweetened shredded coconut
  • ½ cup coconut oil  *I usually scale back to 1/3
  • ½ cup raw honey *I usually scale back to 1/3
  • 2 tbsp maple syrup (optional)
  • 1 cup raisins (or other dried fruit)
  • 1 tablespoon cinnamon
  • 1-2 tsp pumpkin pie spice (optional, but really good)
  • 1 teaspoon salt
  1. Preheat oven to 300 degrees.
  2. Add all ingredients (except raisins) to a large microwavable bowl
  3. Heat in the microwave for about 30 seconds to melt honey and oil and mix well.
  4. Place on a baking sheet (use parchment paper for easy clean up).
  5. Bake for about 20-25 minutes, STIR every 5-10 min so it doesn’t burn.
  6. Mix in the raisins when you pull the sheet out of the oven.
  7. Let cool & enjoy

CF Blog Movember 16

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

Pat & Liz…both former Massholes 😉

WOD: 5 Rounds
250m Row
10 Wall Balls (20/14)
10 K2E
10 Burpees

 

 

We had two special guests at Ultimate yesterday – thanks, Pat Sherwood and Chubby Checker for coming in to get a workout in!!

 

Holiday schedule reminder:

Thursday November 22nd Thanksgiving Day: 830 and 10am classes only

Friday November 23rd: 10,12 and 3pm classes only

Chubby knocking out some kb swings

Exciting news from your friends at modPALEO…

You may already know that on December 1, UCF is teaming up with your Charlotte Checkers for the Checkers Crossfit Shootout – an awesome event to benefit the Wounded Warrior Project. What you may not know is that modPALEO has organized a pretty amazing prize package to give away!!

One lucky person will win the following:

To be entered in the contest, please visit the modPALEO site for details. A winner will be chosen at random on Thursday, November 29 at 2 p.m. EST


CF WOD November 16

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

WOD: 5 Rounds
250m Row
10 Wall Balls (20/14)
10 K2E
10 Burpees


Next week, ALL classes meet Monday AND Tuesday at same times. (19 & 20)

Wednesday through Friday we will be OFF. (21 – 23)

We will then finish out November’s BC on Wednesday, Nov 28 and begin December’s session early, on Nov. 29.

December’s session will run from Nov 29 through Jan 4. We will be OFF Dec 24-Jan 1, starting back on Jan 2.

Sorry if that’s confusing. Email me if you have questions.

11/16… For 6 Rounds, every 3 minutes complete 400m Run + as many reps as possible of the following movements: Sit Ups for Rounds 1 & 4, Squats for Rounds 2 & 5, Push Ups for Rounds 3 & 6.


bc 11/16

11/16… For 6 Rounds, every 3 minutes complete 400m Run + as many reps as possible of the following movements: Sit Ups for Rounds 1 & 4, Squats for Rounds 2 & 5, Push Ups for Rounds 3 & 6.


CF Blog Movember 17

WOD: 3 Rounds
400m Run
10 Renegade Rows (45/30)
20 Walking Lunges
30 Ball Slams (30/20)
40 Abmat Sit-ups
500m Row

 

 

Check out the Checkers Crossfit Shoot-out Promo video shot here at UCF!!!

If you’re looking for something to do this weekend, COPS4THECURE is hosting a Crossfit competition for 2-person teams. 

Event will take place November 17th 10am-2pm Charlotte Police & Fire Training Academy -1770 Shopton Rd. Charlotte, NC

2 person teams $20.00 per athlete * Pay on-site *

– check it out! http://www.cops4thecure.com/

 

Good luck to all of our Thunder Road Runners!!


CF WOD November 17

WOD: 3 Rounds
400m Run
10 Renegade Rows (45/30)
20 Walking Lunges
30 Ball Slams (30/20)
40 Abmat Sit-ups
500m Row


CF Blog Movember 18

WOD:

10 Pull-ups
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (1.5/1)
40 Double Unders
50 Air Squats
40 Double Unders
30 Kettlebell Swings (1.5/1)
20 Burpee Box Jumps (24/20)
10 Pull-ups

Thanksgiving Holiday Hours:

Thursday November 22nd Thanksgiving Day: 830 and 10am classes only

Friday November 23rd: 10,12 and 3pm classes only


CF WOD November 18

10 Pull-ups
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (1.5/1)
40 Double Unders
50 Air Squats
40 Double Unders
30 Kettlebell Swings (1.5/1)
20 Burpee Box Jumps (24/20)
10 Pull-ups


11.19.12 Pre-Thanksgiving Burn

 

It’s a big week ahead of us that could include a bit of indulging. So let’s get some higher volume days in! We’ll even tell you what we have in store for you on Wednesday so you can prepare!

11.19.12 at 5:30pm at AG track (Check the comments section of the blog for any cancelations by 4:30 pm)

Partner 800s and 400s – in teams of TWO, one partner will complete an 800 tagging the other partner’s hand upon completion and that partner will complete their 800. After each person completes TWO 800s, we will switch to 400s and each person will complete THREE 400s.

11.21.12 at 6 AM at the AG track

BURPEE what you would like

It can be a Burpee 200, 400 or 800, it’s up to YOU! Time cap is 30 minutes. This will be a great WOD to check off your list on Wednesday morning before the holidays. Don’t forget to wear pants and gloves!

 

 


CF Blog Movember 19

Strength: Back Squat 3-3-3-3 @ up to 70% (stay light today)

Your trainers are up to date on their CPR certs…even this dummy 😉

WOD: (HQ 10/15/10)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

 

 

 

 

Momma’s Quote of the Week: 

“Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.”—Napoleon Hill

Patience with Training

“Fast-food.” “Quick-service.” “48 hour diet.”  Ours is a society rooted in instant gratification – all services and supplies aimed at meeting the “now, now, now” demand.

Unfortunately, many people also expect the same immediate results from their Crossfit training.  Some even seem to be looking for that magic cue or divine touch from trainers or other athletes that will help him or her score a lift or master a skill.  But like all good and worthwhile things (think slow cooked meals or long-term health), there are no short cuts in training.  It requires both a bit of time and a lot of patience.

This, of course, is not what anyone wants to hear.  And I get it.  It can be downright frustrating to see athletes at the gym repping out a skill that you have yet to master with (seeming) relative ease.  What you may not see however, is the effort, time and training those athletes put into achieving that skill – the often frustrating progressions and countless repetitions.

The problem is that some athletes can be so eager to find a short cut to get from point A to point B, that sometimes they miss some critical steps in between.  One of the most obvious examples of this trend comes in the form of the “kip.”  There is a common misconception that learning how to kip is the short cut to the ability to do pull-ups and/or muscle-ups.  Because of this belief, it is not uncommon to see athletes practicing kipping pull-ups before they have the strength to pull themselves up on their own, or jumping up on the high rings to try out muscle-ups before they have worked on transitions and dips on the low ones.  While working on progressions may not be the sexiest thing going at the gym, the fact is they work.  And if you want to master a skill or a movement, they are an integral step in doing so.

Additionally, for those trying to rush the training process, understand that injuries and set backs can often result if you try too much too soon.  For example, maybe you haven’t been practicing your muscle-up transitions or your dips, but you’ve just seen a cool video on the muscle-up kip and think maybe that’s what you’ve been missing!?!  Here’s the thing: if you violently thrust your body into a position that it is physically unprepared for, you are putting yourself at risk for strains, sprains, or tears in the shoulder or pectoral muscle which could lead to surgery.  Now, I know Aaron Hewitt has lots of hugs and smiles for everyone, but I’m sure he would much rather give them to a healthy version of you at the gym, rather than in his P.A. office over a treatment plan.

So don’t be in such a rush to get to the finish line that you make compromises in form or function along the way.  If you want to improve in Crossfit, you absolutely will, but it won’t happen overnight.  And for those that are still looking for the magic – the magic happens when you fail and try again.  It comes with the understanding that every failed attempt brings you one step closer to your goal.


CF WOD November 19

Strength: Back Squat 3-3-3-3 @ up to 70% (stay light today)

WOD: (HQ 10/15/10)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees


Black Friday vs. Thanksgiving.

Fighting the Creep.

Need some last minute T’day recipes to try out this year? Peep these from PaleoMom.

All classes meet Tuesday. Wednesday through Friday we will be off.

11/19… WoD1: For 15 minutes, every 90 Secs complete 100m Sprint + as many Goblet Squats as possible. WoD2: Alternating 8-minute Tabata of KB Swings + Push Ups.


bc 11/19

11/19… WoD1: For 15 minutes, every 90 Secs complete 100m Sprint + as many Goblet Squats as possible. WoD2: Alternating 8-minute Tabata of KB Swings + Push Ups.


CF Blog Movember 20

WOD: (HQ from 11/13/12)

Movember!

7 Rounds
12 Thrusters (75/55)
9 Toes 2 Bar
200m Med Ball Run (20/14)

Announcements/Reminders:

Thanksgiving Holiday Hours:

-Thursday November 22nd Thanksgiving Day: 830 and 10am classes only
-Friday November 23rd: 10,12 and 3pm classes only

Moga Classtimes for UCF this week:

-Wednesday 6pm
-Friday 9 am


CF WOD November 20

WOD: (HQ from 11/13/12)
7 Rounds
12 Thrusters (75/55)
9 Toes 2 Bar
200m Med Ball Run (20/14)


All they had in common was an affinity for Burpees.

Sort of a Pre-Thursday Random Notes…

Thanksgiving.

Fresh Food Fairy.

The 4-Hour Chef.

Great tunes.

Bitter Brew.

So crazy it just might work.

11/20… Thanksgiving workout: “The Pilgrims and the Indians”


bc 11/20

11/20… Thanksgiving workout: “The Pilgrims and the Indians”


CF Blog Movember 21

Strength: Deadlift 3-3-3

Strength Powered by Movember

WOD: (from 4/25/12)
5 Rounds
50m KB Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)

 

 

 

CrossFit.com Cue of the Day:

“Vertical Shins”: Drive the knees back to approximate a vertical shin position on a deadlift set-up. This places the shoulders where they need to be in relation to the bar, and engages the posterior chain. This cue allows for athletes of varying anthropometry to get into a good position.
Erik Preston, CrossFit Level 1 Seminar Staff

Thanksgiving Holiday Hours:
-Thursday November 22nd Thanksgiving Day: 830 and 10am classes only
-Friday November 23rd: 10,12 and 3pm classes only

Moga Classtimes for UCF this week:
-Wednesday 6pm
-Friday 9 am

 


CF WOD November 21

Strength: Deadlift 3-3-3

WOD: (from 4/25/12)
5 Rounds
50m KB Farmer’s Walk (1.5/1)
25 Abmat Sit-ups
10 Box Jumps (30/24)


CF Blog Movember 22 (Thanksgiving)

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

Thanksgiving Holiday Hours:

-Thursday November 22nd Thanksgiving Day: 8:30 and 10am classes only


-Friday November 23rd: 10,12 and 3pm classes only

 

Hope everyone enjoys a healthy, safe and wonderful Thanksgiving!!!  Gobble, gobble!!


Click here for Adam Sandler Turkey Song love! 


CF WOD November 22

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


CF Blog Movember 23

Strength: Press 5-5-5

Peeps representing UCF at the Turkey Trot yesterday!! Way to go!

WOD: “Annie Goes Rock Climbing” (from 5/17/12)

50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

 

Don’t worry, we are open to work off that post-Thanksgiving hangover!!!  

Today, classes are at 10,12 and 3pm only, then we will resume normal operating hours this weekend!!


CF WOD November 23

Strength: Press 5-5-5

WOD: “Annie Goes Rock Climbing” (from 5/17/12)
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs


CF WOD November 24

WOD:
3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU


CF Blog Movember 24

WOD:

Badass cheerleader 🙂

3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU

We are back to regular hours this weekend – come on in and get your WOD on!!!

 

And don’t forget to sign up for the Crossfit Checkers Shootout – December 1st!!


CF Blog Movember 25

Skill/Strength: Goat Work

WOD: (from 8/2/11)
3 Rounds
2 min Max Rep Wall Balls (20/14)
Rest 30 Sec
2 min Max Rep Ring Rows
Rest 30 Sec


CF WOD November 25

Skill/Strength: Goat Work

WOD: (from 8/2/11)
3 Rounds
2 min Max Rep Wall Balls (20/14)
Rest 30 Sec
2 min Max Rep Ring Rows
Rest 30 Sec


11.26.12 and 11.28.12 Surprises and stuff

11.26.12 at 5:30pm at AG track. Remember we will post in COMMENTS section of Endurance blog by 4:30 pm if we need to cancel for weather.

WOD will be a surprise.

11.28.12 at 6 AM in the PIT

WOD will be a combination of running and rowing.


CF Blog Movember 26

Strength:
Back Squat 3-3-3 @ 80-90%

WOD: (from 3/30/11)

AMRAP 20
1 Power Clean (155/105)
1 Burpee
Increase by one rep each on each round.  Post total rounds.  So if you get completely through 7 power cleans and 7 burpees, you get 7 rounds. Enter any partial rounds.

Snatchmonsters

Momma’s Quote of the Week:  “Many of life’s failures are people who did not realize how close they were to success when they gave up.”—Thomas Edison

 

Upcoming event reminders:

Sat. December 1st – Checkers Crossfit Shootout

Sat December 15th – UCF Christmas Party!!  Deets and Evites heading out soon!!

 

And, check out this event that T is co-hosting!!  If you can make it out and support the cause, it would be much appreciated!!

 


CF WOD November 26

Strength: Back Squat 3-3-3 @ 80-90%

WOD: (from 3/30/11)
AMRAP 20
1 Power Clean (155/105)
1 Burpee
Increase by one rep each on each round.  Post total rounds.  So if you get completely through 7 power cleans and 7 burpees, you get 7 rounds. Enter any partial rounds.


bc 11/26

11/26… Speed: Prowler x 5.  AMRAP 15 of 5 Renegade Rows, 10 Box Jumps, 15 Balls Slams, 20 Grasshoppers and 1 Rope Climb. Cash Out: 3 Wall Walks.


Good work today, grasshoppers. Agility is one of the 10 Fitness Domains recognized by Crossfit.

Now that Thanksgiving is out of the way, let’s think about what we’re eating. Especially with all the Holiday parties coming up. Keep it clean. Next month is gonna be a good one and you’re gonna need some good fuel. And just because it’s cold, doesn’t mean you don’t need plenty of water. Hydrate! And dress in layers, with a moisture-wicking layer as your base. Avoid cotton on the skin. For more on surviving cold winters, meet the Kilchers.

11/26… Speed: Prowler x 5.  AMRAP 15 of 5 Renegade Rows, 10 Box Jumps, 15 Balls Slams, 20 Grasshoppers and 1 Rope Climb. Cash Out: 3 Wall Walks.


CF Blog Movember 27

WOD: (from 2/21/11)
6 rounds for time of:
5 Push Presses (155/105)
10 Toes-to-Bars
20 Box Jumps (24/20)

UCF Christmas Bash 2012!!

Evites went out yesterday ( if you didn’t receive one, please let Mike know so that we can update your contact info in our system)

Here’s the skinny:
Our Christmas Party will be December 15th @ 8 pm –
@ Studio 1212
1212 East 10th Street
Charlotte, NC 28204

*Dress in whatever you are most comfortable in – if you want to snazz it up in holiday cheer, rock on. if you want to wear jeans and a holiday sweater vest with nothing underneath – who are we to judge?  Just keep in mind there will be plenty of games and activities including, but not limited to, typical drinking games and an ice luge.

*We will have lots of wine, beer and liquor – but you are more than welcome to bring your own special drinks 🙂

*modpaleo will be providing delicious paleo snacks!

*Transportation – UCF will reimburse all cabs by giving you whatever you spend to and from on a cab back in your January membership.  So, if it costs you $20 dollars there and back, we will take $40 off of your January membership dues.

 


CF WOD November 27

WOD: (from 2/21/11)
6 rounds for time of:
5 Push Presses (155/105)
10 Toes-to-Bars
20 Box Jumps (24/20)


Squatting. Not just for “thugs” anymore.

WoD: 200m Run, 30 Pushup to Plank, 200m Run, 30 Wall Jumps, 200m Run, 30 Lunges, 200m Run, 30 Burpees, 200m Run. Cash out: 5 min Cumulative Wall Sit.


bc 11/27

WoD: 200m Run, 30 Pushup to Plank, 200m Run, 30 Wall Jumps, 200m Run, 30 Lunges, 200m Run, 30 Burpees, 200m Run. Cash out: 5 min Cumulative Wall Sit.


CF Blog Movember 28

Skill: Muscle-ups

WOD: Tabata

Jimmy’s ‘stache is pretty competitive!

Row (calories)
Ball Slams (30/20)
Abmat Sit Ups
Air Squats

*Score = total reps

Attention Movember Participants and Enthusiasts!!!

Please email Liz pictures of your ‘stache by Friday, November 30th.  We will be posting them on the blog and voting on December 1!!

*Please note that Wednesday’s 6am Endurance class will be meeting in THE PIT

In honor of today’s Tabata WOD, a few fun Tabata facts for you:

  • The Tabata method of High Intensity Interval Training was developed by Izumi Tabata in Japan
  • Tabata training increases both your aerobic and anaerobic capacities
  • Tabata training fires up your metabolism during your workout and has a lasting effect – meaning that you continue to burn fat and calories even after your workout is over. 
  • “This single drill tests for and develops elite athletic  capacities. Rankings for this drill accurately predict ranking performance on a wide variety of fundamental athletic skills and performance.” (CF Journal)
Cool, huh?  See you in the gym!

CF WOD November 28

Skill: Muscle-ups

WOD: Tabata
Row (calories)
Ball Slams (30/20)
Abmat Sit Ups
Air Squats

*Score = total reps


Well, there it was. The November Benchmark. How’d you do? Did you see some improvements? Or did all that eating and wine over the Thanksgiving break stunt your progress? Feel free to brag below.

December starts tomorrow. Yes, I know it’s not December 1st, but you know that’s how we roll. We’re good like that. For our purposes, December begins Thursday… in order to get as much out of the month as possible, with the Christmas break (we’ll have that week off). Moving forward, we’re going to go to a month-to-month-type of approach. In other words, we’re going to recognize the calendar and there won’t be this December starts 2 days early or April ends three days into May. January is January… we’ll do all weekdays except those affected by the New Year. February will run from Friday the 1st through Thursday the 28th. March from Friday the 1st through the 29th. And so on… Hope that makes sense.

No comments on Chinese thugs yesterday? I’m disappointed.

11/28… November Benchmark “Cindy”ish. 1) AMRAP15 of 5 HR Push Ups + 10 Sit Ups + 15 Squats. Every 5th Round, complete 1 Hill Sprint. 2) 800m Time Trial. 3) Max Effort Plank.


bc 11/28

11/28… November Benchmark “Cindy”ish. 1) AMRAP15 of 5 HR Push Ups + 10 Sit Ups + 15 Squats. Every 5th Round, complete 1 Hill Sprint. 2) 800m Time Trial. 3) Max Effort Plank.


CF Blog Movember 29

Strength: Bench Press 5-5-5

WOD: (from 8/31/10 and 10/22/11)
“Put Him In A Body Bag, Johnny”
2 rounds for time of:
5 Manmakers (35/25)
25 Toes-to-Bars
800 m Run
2 Rope Climbs
50 Double Unders

*Man maker: Push-up, Row, Push-up, Row then jumping to a squat position
(like you’re doing a burpee). Then do a squat clean and go to a thruster.
Finally, with the dumbbells overhead, do a lunge step with each leg.

I guess we’ve been doing bench presses wrong all along 😉  Check out this great video demo

*Don’t forget to send in your mustache pics if you want to win a prize!!

From our Friends at modpaleo– some tips for Paleo peeps on how to live in a non-Paleo household

The other day, while my husband took my two children on an errand, I was inspired to make some homemade pumpkin bread.  As the warm aromas pulsed through the house, I was pleased with my decision to surprise my family with a tasty non-Paleo treat.  Instead, when the crew returned home, I was the one greeted with a surprise – they had already picked up some “treats” at the store.  As I watched the Oreos, Handi-Snaks, and Cinnamon Toast Crunch make their way into my pantry, I was hit with a disappointing realization: my family does not share my food beliefs.

It is true that managing your Paleo lifestyle in a non-Paleo household can come with a plethora of frustrations and difficulties.  If you constantly feel like a mealtime outcast in your own home, try some of these tips to alleviate those feelings of frustration and/or anger:

  • Find support.  If your family can’t be a resource for you, look to friends or fellow gym members who may be more familiar with the lifestyle.
  • Do involve your family in your lifestyle.  Think small changes.  Your family doesn’t necessarily have to eat Paleo, but they can eat healthy.  Going gluten-free is a great start!!  Many meals that we have at our house are Paleo-centric, but I make a side of rice to appease the rest of the crowd ;)
  • Don’t be judgmental.  One of the biggest things I have learned about nutrition is that it is incredibly personal.  Educating those that ask about Paleo is one thing, but you should never offer unsolicited advice or comment on what others are eating.
  • Negotiate.  It’s ok if your household isn’t Paleo, but you wanting what’s best for your children and family demands some respect too.  Find a good balance as far as things like eating out or desserts are concerned, and stick to it.  That way, no one feels deprived and you don’t have the constant flow of junk food in the house.
  • Understand that you can’t control everything – and that’s OK!  Despite the fact that I do the vast majority of the grocery shopping, food spills into the house or in the clutches of my children from a variety of other sources, school, friends, grandparents, my husband…the list goes on.  What you can control are the meals you feed your family.  As for those extra treats or junk food that make their way into your pantry, I suggest giving them a new home in the garbage.  Don’t get me wrong, my kids are given plenty of opportunity to eat treats and snacks, but we don’t save them.
  • You can control YOU.  You are an adult.  You purchase your own food.  You have the power to make both good and poor choices.  Make good ones.
  • Know that even if they don’t eat Paleo, your children and loved ones will be ok.  In the meantime, the most invaluable resource you can provide your family with is to model a healthy lifestyle for them.  It may not seem like much now, but it provides them with the building blocks to success when they are ready.

The truth is, despite your efforts and your desires; your family members may never become followers of the Paleo lifestyle.  Rather than allowing this fact to send you in a tizzy of frustration, accept it and simply do your best to find a common ground of health and happiness.


CF WOD November 29

Strength: Bench Press 5-5-5

WOD: (from 8/31/10 and 10/22/11)
“Put Him In A Body Bag, Johnny”
2 rounds for time of:
5 Manmakers (35/25)
25 Toes-to-Bars
800 m Run
2 Rope Climbs
50 Double Unders


Thursday’s for Randomness.

Are you doing push ups wrong?

In End-of-Year Bonus news, Monsanto’s CEO got $5 Million.

Gift cards on your iPhone, I can dig that.

Bruce Lee plays ping pong. With Numchuks.

3 Meals a day? Since when?

Airplanes grow Movember ‘staches.

What’s not to like here… Bourbon bacon s’mores.

11/29… 3 Rounds of 800m Run + 30 Fire Hydrants alternating legs + 50 Mountain Climbers, alternating legs.


bc 11/29

11/29… 3 Rounds of 800m Run + 30 Fire Hydrants alternating legs + 50 Mountain Climbers, alternating legs.


CF Blog Movember 30

Strength:
1 Power Snatch + 3 OHS x 5

*this is 5 sets of 1 power snatch plus 3 overhead squats. So you will
power snatch the weight up, then overhead squat it 3 times. That equals 1
set.

WOD: (from 8/16/10)
21-15-9
Power Snatches (95/65)
Ring Dips

 

 

**Today is the last day to get those mustache pics to Liz (liznaum@gmail.com) if you want an opportunity to win a prize!!!  Voting begins tomorrow!!

News and Announcements!:

*Monday, December 3rd, representatives from the Progenex protein supplement company will be in the gym during the 5:30 and 6:30pm classes for a taste testing and Q&A

*Saturday, December 15th @ 12pm, Flywheel will be hosting the  UCF vs. Dilworth CF “Battle of the Power Numbers” to benefit Toys for Tots.  If you are interested in participating, sign up with Mike

*Saturday, December 15th @ 8pm – UCF Christmas Party at Studio 1212!!

*There will be no member challenge for the month of December.  However, if you are interested in donating your efforts elsewhere, there is a family here in Charlotte that could really use your help.  While Melissa Farnsworth and her young children have been grieving the very recent loss of her husband, they have been dealt another devastating blow when their home was destroyed by a fire this past week.

Dilworth Neighborhood Grille is hosting a fundraiser for the family on Sunday, December 2 from 7:00 PM to 9:00 PM – Recommended Donation: $50 per person (Cash and Check only).  Buffet included and a Cash Bar.

If you cannot attend the fundraiser and would like to contribute you can do so online at http://www.hopecommunity.com/ There will be a link to the Farnsworth Family on the homepage by Thursday. If you would like to write a check please write it to Hope Community Church with Melissa Farnsworth in the Memo Line. Giving online through the church or by check to the church is tax deductible and 100% of the donations will go directly to the Farnsworth Family.


CF WOD November 30

Strength:
1 Power Snatch + 3 OHS x 5

*this is 5 sets of 1 power snatch plus 3 overhead squats. So you will
power snatch the weight up, then overhead squat it 3 times. That equals 1
set.

WOD: (from 8/16/10)
21-15-9
Power Snatches (95/65)
Ring Dips


Great, kinda chilly, workout this morning gang! See you inside on Monday morning for some more good stuff.

December Benchmark(s)… 1. “Helen”-ish: 3 Rounds for Time: 400m Run + 21 KB Swings + 12 Hand Release Push ups. 2. 2 min Max Sit Ups. 3. Max Wall Sit.


bc 11/30

December Benchmark(s)… 1. “Helen”-ish: 3 Rounds for Time: 400m Run + 21 KB Swings + 12 Hand Release Push ups. 2. 2 min Max Sit Ups. 3. Max Wall Sit.


CF Blog December 1

WOD:

“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

*Complete all reps of each exercise before moving to the next.

Brandon Matt Mike Tom Yashpal Dave Jon

 

 It’s Time to vote for our Movember winners!!  Cast your ballots for both BEST and CREEPIEST Mustache in the “comments” section of today’s blog!!!

 

 

 

 

 

*Monday, December 3rd, representatives from the Progenex protein supplement company will be in the gym during the 5:30 and 6:30pm classes for a taste testing and Q&A

*Saturday, December 15th @ 12pm, Flywheelwill be hosting the  UCF vs. Dilworth CF “Battle of the Power Numbers” to benefit Toys for Tots.  If you are interested in participating, sign up with Mike

*Saturday, December 15th @ 8pm – UCF Christmas Party at Studio 1212!!

*There will be no member challenge for the month of December.  However, if you are interested in donating your efforts elsewhere, there is a family here in Charlotte that could really use your help.  While Melissa Farnsworth and her young children have been grieving the very recent loss of her husband, they have been dealt another devastating blow when their home was destroyed by a fire this past week.

Dilworth Neighborhood Grille is hosting a fundraiser for the family on Sunday, December 2 from 7:00 PM to 9:00 PM – Recommended Donation: $50 per person (Cash and Check only).  Buffet included and a Cash Bar.

If you cannot attend the fundraiser and would like to contribute you can do so online at http://www.hopecommunity.com/ There will be a link to the Farnsworth Family on the homepage by Thursday. If you would like to write a check please write it to Hope Community Church with Melissa Farnsworth in the Memo Line. Giving online through the church or by check to the church is tax deductible and 100% of the donations will go directly to the Farnsworth Family.

 


CF WOD December 1

WOD:

“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

*Complete all reps of each exercise before moving to the next.