PBS

Serves: 4

Time in the Kitchen: About 24 hours to braise and chill, plus 30 minutes of hands-on cooking

Ingredients:

  • 1/2 teaspoon black peppercorns (2.5 ml)
  • 1/2 teaspoon fennel seeds (2.5 ml)
  • 1 teaspoon coriander seeds (5 ml)
  • 1 1/2 to 2 pounds pork belly, with skin (680 to 900 g)
  • 2 bay leaves
  • 1 onion, sliced
  • 2 garlic cloves, sliced
  • 1 cup water (240 ml)
  • 2 large bunches of lacinato /Tuscan kale
  • 1 large lemon, juice and zested
  • 1 tablespoon plus 1 teaspoon Dijon mustard (20 ml)
  • 2 small shallots, finely chopped
  • 1/2 teaspoon kosher salt (2.5 ml)
  • 1/3 cup olive oil, or more to taste (80 ml)

Instructions:

Skin-on pork belly can be found at Asian grocery stores or be special-ordered from your butcher.

Preheat the oven to 250 °F (120 °C).

Combine the peppercorns, fennel and coriander seeds in a dry sauté pan and toast over medium-high heat until fragrant, about 2 minutes. Transfer to a cutting board and crush with a rolling pin or pulse a few times in a coffee grinder.

Season the pork liberally with salt (1 to 2 teaspoons/5 to 10ml) then place skin side up in a baking dish, ideally one that’s not too much bigger than the belly. Sprinkle the crushed spices, bay leaves, onion, garlic and spices over and around the belly.

Pour the cup of water in the baking dish then cover the dish tightly with foil, then a lid. This makes an extra airtight seal. If the baking dish doesn’t have a lid, then just make sure the foil is really tight.

Braise the pork belly until the meat is very tender, about 4 1/2 hours.

Take the dish out of the oven, remove the lid and foil and let the liquid cool completely. Then, transfer the dish to the refrigerator overnight.

Remove the chilled pork belly from the pot. Scrape off most of the seasonings and/or onion that are stuck to the meat. Discard the liquid the pork was braised in.

Cut the pork belly into small bite-sized squares, about 36 pieces. Taste the pork and season with salt if needed. Set aside.

Pull the kale leaves off the inner stalk (discard the stalk) then tear or cut the leaves into small pieces. Put the kale in a large bowl.

In a small bowl, whisk together the lemon juice and zest, mustard, shallot, salt and olive oil. Add more olive oil to adjust the flavor and make it less tangy, if desired.

Pour the dressing over the kale leaves and massage it into the leaves with your hands. Massaging the kale leaves helps make them tender. Set aside.

Lightly coat a sauté pan with fat (lard or coconut oil are options) and put it over medium-high heat. (Pork skin can really stick to a hot pan, which will ruin your seared pork belly. For this reason, a non-stick pan works best for searing pork belly. However, if you don’t want to use non-stick then a well-seasoned cast iron pan is the next best choice for this recipe.)

Add pieces of the pork belly to the pan in small batches, skin side down. Placing the pieces close together in the pan so they can lean up against each other will keep them from tipping over. Sear until the skin is deeply browned and crispy, then continue to sear the pork on all sides until nicely browned. Beware of hot fat splattering while you cook. If you own a splatter guard, use it!

It will probably be necessary to drain fat out of the pan between batches. If too much fat collects in the pan, the pork won’t get crispy and the hot fat will splatter like crazy. Toss the warm pork belly “croutons” with the kale and serve.


Today’s Workout:
Technique: Rowing
Endurance: 1000m Row (2 min rest) – 3x 250m Row (1 min rest each) – 1000m Row (2 min rest) – 3x 250m Row (1 min rest each) – 1000m Row


11.2.13: Half and Half

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11.2.13: AG Track at 8am

WOD:
5 Rounds
800m Run (rest :30)
100m Run (rest 3:00)

This workout mixes endurance with half mile intervals and speed with short rest and short bursts of speed. We’re layering in enough rest between intervals so that you can keep your intensity strong for all 5 rounds. This will help to teach us to dig a little deeper during a workout where we need to pick up our intensity. Every time you think you can’t go, you can always find a little extra gear.

Picture: this is Kayla Montgomery. She runs HS Cross Country for Mount Tabor in Winston-Salem. Not only is she favored to win the state championship tomorrow, she’s favored while having MS (multiple sclerosis). That’s true inspiration.

And I have to give a shout out to my little wild man, Weston.  Today is his 2nd birthday.

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CF Blog November 2

WOD: “Fight Gone Bad”photo (6)
3 Rounds
1 min per station
Wall Balls (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest

**Movember!!!  Get involved!  Register or donate through our team website! Link to the team page: http://us.movember.com/team/1217377

 

**Endurance Schedule change for Fall/Winter Months – Starting in November:

Tuesday 7:30 pm in The Pit
Thursday 6:00 am in The Pit
Saturday 8:00 am at AG Track

**Checkers Fitness Shootout is next week!!  Register today!!

 


CF WOD November 2

WOD: “Fight Gone Bad”
3 Rounds
1 min per station
Wall Balls (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest


CF Blog October 3

Speed:DSUSA Fall Back 2013 c
8 x 25m Sprint
4 x 50m Sprint
2 x 100m Sprint

WOD: “Sindy”
AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams

 

Don’t forget to turn your clocks back!!


CF WOD November 3

Speed:
8 x 25m Sprint
4 x 50m Sprint
2 x 100m Sprint

WOD: “Sindy”
AMRAP 15
5 Pull-ups
7 Push-ups
10 Ball Slams


November Benchmark: “Awwww look at that Baad-y”


CF Blog November 4

Strength: Back Squat 7-7-78cb31c5644d811e3b2dd22000ab5a8b0_8

WOD:
3 Rounds
400m run
15 Hang Power Cleans (95/65)
15 Lateral Burpee (Over Barbell)

 

Momma’s Quote of the Week: “The person who says it cannot be done should not interrupt the person who is doing it.”—Chinese Proverb

 

Movember is underway and team “Ultimate Mustache” is looking pretty sad…Support our team!!  
Get involved!  Register or donate through our team website! Link to the team page: http://us.movember.com/team/1217377

 

**Endurance Schedule change for Fall/Winter Months – Starting in November:

Tuesday 7:30 pm in The Pit
Thursday 6:00 am in The Pit
Saturday 8:00 am at AG Track

 

**Checkers Fitness Shootout is next week!!  Register today!!

 

 


CF WOD November 4

Strength: Back Squat 7-7-7

WOD:
3 Rounds
400m run
15 Hang Power Cleans (95/65)
15 Lateral Burpee (Over Barbell)


chicksign

What You Should Know About Poultry Production Claims

Every year in the United States the average person eats about 66 pounds of poultry, comprised of about 53 pounds of chicken and 13 pounds of turkey. Nearly every pound of poultry sold in the US is raised in confined animal feeding operations (CAFO’s) but the poultry industry is very aware of the growing demand for naturally raised alternatives. Americans spend more than $50 Billion on chicken and turkey annually so the financial incentive for them to cater to this shifting demand is gigantic. A few independent farms have opted to actually change the way they raise their birds but improving poultry production practices, especially raising poultry outdoors on pasture, raises the labor costs of production dramatically. For this reason many companies have decided to turn to clever marketing techniques to meet the demand for alternatives instead of actually changing the highly profitable CAFO-style system in which their birds are raised. Today, poultry production claims that boast about the superiority of certain brands’ “organic,” “cage free,” “hormone free,” or “free range” poultry can be seen almost everywhere from poultry labels in grocery stores to restaurant menus and even online meat shops’ product descriptions. Tragically, these poultry production claims are often relatively meaningless. They’re designed to paint a picture of what the customer wants to buy without requiring significant changes in the old CAFO poultry production model.

It’s important to start by realizing that many times poultry companies depend on their customers making assumptions about their products. Legally, they cannot technically lie on their labels, websites, or restaurant menus so a wide variety of hazy and unclear production claims are utilized to deceptively lead uninformed consumers to believe things about how their birds were raised that simply are not true. Although I cannot give an exhaustive analysis of every possible poultry production claim that’s used today I’ll do my best to shed some light on several of the terms most commonly used in the poultry industry.

Click here to learn more about claims like “Cage Free,” Vegetarian Fed; “Free Range”, USDA Organic; “Antibiotic Free” and “Hormone Free”; and “Raised on Pasture,” “Pastured”.

It’s nearly time for the turkey tradition and modPaleo has you covered for a local and responsibly-raised bird. They are offering turkeys from, The Poultry Junction. Orders must be placed by November 4th.  Check the details here and email: turkeys@modpaleo.com to order.

 

Today’s Workout:
“Awwww look at that Baad-y”
400m run
5 burpees
17 jumping lunges
400m run
5 burpees
17 push-ups
400m run
5 burpees
17 squats
400m run
5 burpees
17 dips
400m run
5 burpees
17 sit ups
400m run


“Death by short, quick, sprints” and Core 20/10


CF Blog November 5

Strength: Push Press 10RMIMG_0665

WOD:
AMRAP 15
5 Pull-ups
10 Box Jumps (24/20)
15 Abmat Sit Ups
20 KB Swings (1.5/1)

 

Hey folks!

If you are a “Beyond the Whiteboard” user, make sure you check out its new fitness level feature!  The great part about this feature is that it not only allows you to see how you measure up against CrossFitters from around the globe, but it also analyzes your own strengths and deficits – breaking them down so you can better understand what you need to work on in order to be a well-rounded athlete.  Pretty awesome stuff!

Check out the “Beyond the Whiteboard’s” blog about this new feature:
Fitness Level Categories

The categories include Power Lifts and Olympic Lifts, which are determined by your average levels of those respective lifts.  The Speed category looks at your average levels for Shorter Runs and Rows (100m to 1000m), while the Endurance category looks at Longer Runs and Rows (1000m to 1okm).  There are also four Conditioning/MetCon Categories.   We have divided Benchmark workouts and other popular workouts into four different categories.  The first three include Bodyweight,Light, and Heavy workouts, all 20 minutes and under.  The Long category includes workouts where the average time to completion is greater than 20 minutes.  By combining your levels in these 8 categories, we get a very broad measure of your overall Fitness.

Notes about Fitness Levels:
  • There is a specific list of Workouts and Movements that are used in calculating your Fitness Level.  These workouts must be done as Rx’d (not modified) in order to receive a level for that workout.  If you don’t have any qualifying results for a category, you won’t have a level for that category.
  • Modified workouts do not receive a level.  At this point, there is no acceptable method for comparing differently scaled workouts (that doesn’t mean we haven’t been trying, or that we’re giving up…)
  • Modified workout results are all put below Rx’d results when calculating levels.  It’s a standard practice across our community that someone who completes a workout Rx’d automatically beats someone who scales, even though sometimes the scaled time might be considered a better performance.  We realize this is not always true, but looking through the data, we discovered the exceptions were pretty rare and not statistically significant.
  • We only consider your best score/time/lift over the Last 6 Months.  We don’t look at your awesome Fran from 4 years ago, because it doesn’t tell us very much about what you are capable of currently.  Conversely, if you are sick, having a bad day, taking it easy, etc., we will not hold that against you.  As long as you have a better performance on that workout/lift in the last 6 months, your level will not go down.  You will have a little time to redeem yourself while that older result is still within the 6 month window.
  • We automatically pull in Power Lifts and Olympic Lifts from lifting workouts, so you don’t have to do a specific 1RM workout to get credit.  We also pull in run and row intervals (e.g. 4 x 400m runs) if they are your fastest, and use them for your Speed and Endurance Categories.
  • By drilling down to the Category Pages (Analyze > Fitness Level > Bodyweight, e.g.) you can see all the workouts that count for that category, and which one you have done in the last 6 months.
Fitness Level History

Screen Shot 2013-07-22 at 8.20.54 AM

We have calculated Fitness Levels retroactively, so you will have accurate Fitness Levels for your entire history on Beyond the Whiteboard. We have graphed the history of your overall fitness level, as well as the history each of the 8 categories, so you can see how those have progressed over time.

Analyze

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Analyze your Programming by Type, Modality, Duration, Reps, and Scheme. This breakdown is modeled after the CrossFit Coach’s Prep Course. This heatmap will show you your individual workout trends, by Month or by Day. This will be available for Coaches to look at their Gym Programming as well. The numbers represent the number of WODs from that category during the time period. Higher numbers are a brighter Blue, giving you a visual idea of the balance of your programming.

Weaknesses

Screen Shot 2013-07-22 at 8.29.14 AM

The Weaknesses Status Bar is a bird’s eye view into a deeper analysis of the Strength, Mobility, and Technique issues an athlete might be facing.  In each weakness area, we compare your levels on certain lifts and movements.  Large discrepancies in levels indicate possible weaknesses.

  • Green dots indicate that there isn’t a large discrepancy in levels for that particular weakness area.
  • Orange dots indicate a spread of 5-10 between the highest and lowest levels in that area.
  • Red dots indicate a spread of 10+ between the highest and lowest levels in that area.
  • Gray dots indicate that we don’t have enough results from the last 6 months in that area.

Screen Shot 2013-07-22 at 9.03.01 AM

 

Continue reading….


CF WOD November 5

Strength: Push Press 10RM

WOD:
AMRAP 15
5 Pull-ups
10 Box Jumps (24/20)
15 Abmat Sit Ups
20 KB Swings (1.5/1)


11.5.13: Two Two Tuesday

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11.5.13: The Pit @ 7:30pm

WOD:
5 Rounds
500m Row
400m Run

For our first Tuesday night workout, we’re going with two key endurance movements and going hard at them both. This workout has a good balance of pacing while still pushing your intensity. You need to conserve energy a bit and not go out too hard on the first round, but you should be able to go pretty darn hard throughout the whole thing as each distance is relatively short.

I also want to point out the above and below picture.
Above: Alana Hadley is a Charlotte native who just qualified for the 2016 Olympics by running the Indianapolis Monumental Marathon in 2:41:56. She’s 16! And she has unbelievable talent.

Below: Kayla Montgomery is the amazing young woman who battles MS. She won the NC State 4A CC Championship on Saturday by running a 17:29 5k. What an unreal feat.

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It's gettin' chilly, perfect time for a good warm-up stretch!It’s gettin’ chilly, perfect time for a good warm-up stretch!

“The comfort zone is a behavioural state within which a person operates in an anxiety-neutral condition, using a limited set of behaviours to deliver a steady level of performance, usually without a sense of risk. A person’s personality can be described by his or her comfort zones. Highly successful persons may routinely step outside their comfort zones, to accomplish what they wish. A comfort zone is a type of mental conditioning that causes a person to create and operate mental boundaries. Such boundaries create an unfounded sense of security. Like inertia, a person who has established a comfort zone in a particular axis of his or her life, will tend to stay within that zone without stepping outside of it. To step outside their comfort zone, a person must experiment with new and different behaviours, and then experience the new and different responses that occur within their environment.” Wikipedia excerpt on Comfort zone.

What’s your physical comfort zone, and what boundaries have you created for yourself to operate within?  For most people, they are too comfortable working within their flexibility and mobility constraints while continuing to invest in strength, skill, and speed to create the same unfounded sense of security in their performance. Maybe it’s time to step outside of your comfort zone.  Build a smart body, develop a strong mind.

 

Today’s Workout:
WoD1: “Death by 10m” – Everyone finishes through Round 15 (if you need to take a minute off, fine, hop back in on the next)
Cash Out: Core Work – 8-minute Tabata, mixing movements each interval.


Slamming Balls with a Partner


CF Blog November 6

Strength: Halting Deadlifts 3-3-3 @75%photo (7)

WOD:
4 Rounds
250m Row
10 Ring Dips
10 One Arm Dumbbell Snatches (Alternating)(45/35)
15 Wall Balls (20/14)
15 Sledgehammer Strikes

 

Important notice!!!!!

Please DO NOT PARK in the spaces in front of KBN Interiors!!!

If our parking lot is full, please use the gravel lot behind UCF to park (where the trainers park).

Thank you!!

 

*Just a reminder that the Checkers’ Fitness Shootout is this Saturday!!!  Register today!!!


CF WOD November 6

Strength: Halting Deadlifts 3-3-3 @75%

WOD:
4 Rounds
250m Row
10 Ring Dips
10 One Arm Dumbbell Snatches (Alternating)(45/35)
15 Wall Balls (20/14)
15 Sledgehammer Strikes


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What do you and the earth have in common? You’re both around 70-80% water.

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

But, this changes when it’s colder, right? I mean, you’re not as hot and sweaty, so you don’t need as much water. right? Wrong. The same rules still apply. Monitor urine color for an idea on how (de)hydrated you are… the clearer the better.

 

Today’s Workout:
Partners –
800m Run (w/ Slam Ball)
100 Ball Slams
100 Sit Ups (w/Slam Ball)
100 Front Squats (w/Slam Ball)
100 Twist Pass (w/ Slam Ball)
800m Run (w/ Slam Ball)


11.7.13: Run Jackie Run

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11.7.13: The Pit @ 6am

WOD: Run Jackie Run
800m Run
50 Squat Thrusters (45/35)
30 Pullups
– rest 5 minutes
1 Mile Run

This workout adds in some speed, muscle endurance, and then another burst of intensity after a medium recovery. The mile run is as much mental as it is tough while running on tired legs and burning arms. While you want to save enough energy for the run, you still want to go pretty darn hard on the run, thrusters, and pullups. You should be able to beat your normal Jackie time since the run doesn’t quite hurt as bad as a row at that distance for the thrusters and pullups. Have fun.


Run… then Jump…


CF Blog November 7

Strength: Bench Press 3RMb472a202472611e39f1422000aeb0fce_8

WOD:
3 Rounds
10 Burpee Pull-ups
400m run
40 Double Unders
10 HSPU

 

This is a fantastic article by Chris Spealler (he has a great site worth frequenting, by the way).  It really is important to put into perspective how CrossFit factors into your life.  Hopefully we all have goals and aspirations to work towards (hey, you gotta stay motivated), but unless you are a professional CrossFitter (i.e, Sam Briggs), CrossFit should be enjoyable and compliment your lifestyle.  🙂

Which type of athlete are you?

Training CrossFit vs. CrossFit as a Sport

by Chris Spealler

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The more seminars I teach, emails I receive, and people I cross paths with the more I think there is a need for a “heart to heart” with the community. One of my main focuses at a Level 1 aside from presenting the best info possible in ways that everyone can clearly understand and relate to; is to emphasis how important it is for us as a community (especially those that run boxes or train at them) to identify the distinction between training CrossFit and CrossFit as a sport. The time has come that there is a clear difference.

One of the things I love about CrossFit that is communicated in our programming lecture and some of the other reading material that we see is that “Our needs don’t vary by kind, only by degree.” I whole heartedly agree with this statement. Essentially we are saying that everyone from the most deconditioned participant to the most elite athlete have the same needs. All of us will be required to squat, press, deadlift, push, pull, run, jump, etc. in different forms or fashions. The KEY that we need to recognize is that this vary’s tremendously by DEGREE. Particularly between those training CrossFit for what it’s truly designed for, and those that have chosen to seriously pursue CrossFit as their sport at an ELITE level. The difference between these two pursuits is going to be dictated by your goals. When you set goals you should be realistic but confident and depending on what they are it will require more or less sacrifice from yourself and even those around you. I think we can all fall into 3 basic categories.

Training CrossFit:

-This is who the vast majority of my clientele are and I absolutely love it. These are people that use CrossFit for what it is truly designed for and in many ways it’s a means to an end. They don’t just want to be good in the gym but outside those walls as well. They want to be better cyclists, skiers, hikers, parents, grandparents, athletes… you name it. They use CrossFit to increase their base level of GPP (general physical preparedness) and this correlates to better performance in their specific sport or life.

It doesn’t mean they are any less of an “athlete” than any one of us out there, but they have different goals. In my opinion people can train CrossFit like this for a lifetime. We can come in the gym once a day, follow a 3 on 1 off cycle, or a 3 on 1 off 2 on 1 off cycle of training and see results for years to come. With good varied programming we will get strong, increase our endurance, see improved times, etc. Our work capacity across broad times and modal domains will increase which is the goal regardless. Over time we may need to target some of our weaknesses to help “level out” our work capacity but realistically it could take years and years to get there if at all. For some of us that day may never come depending on what our previous athletic/training background may be.

The sacrifice here is minimal. In most cases these people may just be switching training programs and their time commitments and priorities won’t change. Likely we would see these athletes making sacrifices for other goals they may have if any (qualifying for the Boston Marathon, winning a local mtn bike series, working to become a pro surfer). Either way CrossFit is there to develop their base and if any sacrifices are made they would be due to other avenues.

2. CrossFit as a Recreational Sport:

-This is the person that has been introduced to CrossFit and enjoys the competition aspect of it. Maybe they enter a local competition and find themselves more attracted to this side of CrossFit. Team competitions, local throw downs possibly offering “scaled” divisions as well as “rx’d”, and CrossFit is starting to become more of a sport to them. These athletes may pay closer attention to targeting some of their weaknesses in order to “fast track” their fitness. This is a legitimate goal and one that I think a lot of people fall into.

Having specific and realistic goals here are going to be important to helping us define where we are along the line of the competition realm. A good association here is the difference between any recreational and professional sport. You may like to play tennis, golf, compete in a local soccer or softball club, go to swim meets, etc. but it’s a different demand and commitment than those that play those sports professionally.

continue reading…


CF WOD November 7

Strength: Bench Press 3RM

WOD:
3 Rounds
10 Burpee Pull-ups
400m run
40 Double Unders
10 HSPU


Random Notes - NOV

 

Today’s Workout:
Speed: For 15 minutes, Sprint 20 sec on / 40 sec rest
WoD: 100-80-60-40-20 Jump Rope Singles with 10-8-6-4-2 Burpees, alternating between movements

Partner Tabata Mash Ups


CF Blog November 8

WOD:photo 4
Every minute on the minute, do 1 Clean @ 85+% of your 1RM
Then in the remainder of the minute, do as many reps of:
Min 1 – Ball Slams (30/20)
Min 2 – Burpees
Min 3 – DB Push Press (45/30)
Min 4 – Box Jumps (24/20)
Rest 1 minute, repeat 2 more times
*Score is total reps completed
*3 Rounds total

 

Winner, winner, chicken dinner!!!!

Thanks to everyone who participated in this year’s October Breast Cancer Awareness month.  With our t-shirt sales and check-ins on Facebook, we raised $500 for the Susan G. Komen Foundation!!!  Thanks for all of your support!!

And…..

those who checked-in at least 10 times on Facebook over the course of the month were eligible for our drawing to win a free month’s membership.  Our winner is….

ANDERS!!!  Congrats!

 

Our member challenge for November is to support Movember!!  Support our team!!   Get involved!  Register or donate through our team website! Link to the team page: http://us.movember.com/team/1217377 

Important notice!!!!!

Please DO NOT PARK in the spaces in front of KBN Interiors!!!

If our parking lot is full, please use the gravel lot behind UCF to park (where the trainers park).

Thank you!!

 

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for next week’s fight in Charlotte!  Check out the deets:

Live MMA Cage Fights by Fight Lab Promotions

Sat Nov 16 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204)

*5pm Doors open

*6pm Fights begin

After Party at Strike City in the Fight Lab Private Party Room – showing UFC PPV fights featuring GSP vs. Hendricks

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

order your tickets here:  http://get.crowntickets.com

check out the Highlight Video

or visit the Facebook page for more info – Facebook.com/FightLab


CF WOD November 8

WOD:
Every minute on the minute, do 1 Clean @ 85+% of your 1RM
Then in the remainder of the minute, do as many reps of:
Min 1 – Ball Slams (30/20)
Min 2 – Burpees
Min 3 – DB Push Press (45/30)
Min 4 – Box Jumps (24/20)
Rest 1 minute, repeat 2 more times
*Score is total reps completed
*3 Rounds total


PBMS

Paleo Banana Mocha Shake

Ingredients

  • 1 frozen banana, sliced
  • 1/2 cup ice cubes
  • 1/2 cup strong coffee**
  • 2 tablespoons cocoa powder
  • 1 tablespoon honey (optional)
  • 1 tablespoon coconut butter (optional)
  • small splash of vanilla extract (optional)

Instructions: Place all ingredients in a blender and process until smooth.

Makes approximately 1 serving

**Coffee should be room temperature at least but for a thicker shake it’s best to freeze coffee in ice cube trays and use those instead of the coffee and ice.

 

Today’s Workout:
Partner Tabata Mash Ups – 1. Sit Ups and Dips. 2. Wall Jumps and Push Ups. 3. Bar Hops and Squats

 


11.9.13: Two Steps Forward, One Step Back

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11.9.13: AG Track @ 8am

WOD
8 Rounds
200m Forward Run
100m Backwards Run
– rest 1:00

In this workout, there is no rest after the 200m run and into the 100m run. This provides a quick change of direction, pace and adds in some agility. Since the runs are short, so is the rest. Goal is to run strong on every run. You should be within :03 of the 200m runs and about :02 on the 100m.


CF Blog November 9

WOD: Partner work out, teams of two, one person working at a timephoto 2
Run 800m
100 Double Unders
100 Push Ups
100 Walking Lunges
Run 800m
100 Wall Balls (20/14)
100 Abmat Sit Ups
100 Pull Ups
Run 800m

 

Wife Beater Wipeout
November 23, 2013

Join Beards BeCAUSE & Dilworth Crossfit for the Wife Beater Wipeout!  Get your WOD on for a good cause!

 

Your Partner and Individual Workouts are available.  Here is a sneak peek at what the day has in store for you!

 

20 Minute AMRAP

 

Partner Rx

 

  • 30 burpee pullups (While one person does burpee pullups, the other hangs from the pullup bar)
  • 30 Wall Balls (While one person does WBs, the other holds a 45/25 plate overhead.)
  • 30 box jump (24/20) (While one person does BJs, the other will hold the bottom of an air squat)

 

 

 

Partner Scaled

 

  • 30 Burpees (While one person does burpees, the other holds a plank)
  • 30 Pullups (band) (While one person does pullups, the other hangs from the pullup bar)
  • 30 WallBalls (20/14) (While one person does WBs, the other holds a 45/25 plate overhead)
  • 30 Box Jumps (24/20) (While one person does BJs, the other will hold the bottom of an air squat)

 

 

 

Individual RX

 

  • 20 burpee pullups
  • 20 wall balls
  • 20 box jumps (24/20)

 

 

 

Individual Scaled

 

  • 20 burpees
  • 20 pullups (band)
  • 20 wall balls
  • 20 box jumps (24/20)

 

 

 

 

Register Now!

 


CF WOD November 9

WOD: Partner work out, teams of two, one person working at a time (but
each person runs the 800s)
Run 800m
100 Double Unders
100 Push Ups
100 Walking Lunges
Run 800m
100 Wall Balls (20/14)
100 Abmat Sit Ups
100 Pull Ups
Run 800m


Monday @ the Met


CF Blog November 10

AMRAP 20photo 1
10 Calorie Row
10 Slam Balls (30/20)
10 Ring Rows
10 DB Thrusters (45/30)
10 Back Extensions
10 Box Jumps (30/24)


CF WOD November 10

AMRAP 20
10 Calorie Row
10 Slam Balls (30/20)
10 Ring Rows
10 DB Thrusters (45/30)
10 Back Extensions
10 Box Jumps (30/24)


Monday @ the Met

REMINDER: Monday at the Met!

 


@ the Met

#1 – OTM Push-ups / Wall Jumps.
#2 – AMRAP 10 of Split, Dip and Hip.


CF Blog November 11

WOD: “Ralph”Veterans-Day-image
4 Rounds
8 Deadlifts (250/175)
16 Burpees
3 Rope Climbs
600m Run

Momma’s Quote of the Week:  “This nation will remain the land of the free only so long as it is the home of the brave.”—Elmer Davis (Thank you to all Veterans!)

Hero_Ralph2_th.png

 

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Happy Veterans Day!  

We are operating on a normal class schedule today.

Thank you to all who have served!


CF WOD November 11

WOD: “Ralph”
4 Rounds
8 Deadlifts (250/175)
16 Burpees
3 Rope Climbs
600m Run


eating healthy on a budget7 Tips for Healthy Eating on a Budget

Making the switch from a standard American diet to a whole-foods, Paleo or Primal diet, can initially be a shock at the grocery store checkout line. For folks used to buying cheap grain products like bread and pasta, conventional dairy products, canned beans, or low quality meats, that first big trip to the grocery store can end up producing a pretty terrifying bill at the end. It might even be enough to deter someone from sticking with their new healthy diet.

Fortunately, with a little planning and some smart shopping techniques, there’s no reason why eating a Paleo diet should cost significantly more than your old way of eating. While there may always be a slightly higher cost associated with eating well (after all, isn’t your health worth it?), there are many ways to reduce your spending on food for you and your family. Here are my top seven tips for eating healthy on a budget.

Read more it here about how with a little planning and smart shopping, anyone can eat healthily, even on a budget.

 

Today’s Workout:
#1 – With a continuously running clock, do 1 Incline or Decline Push Up and 1 Wall Jump (24/20) the first minute, 2 Push Ups and 2 Wall Jumps the second minute, 3 each on the 3rd minute, and so on. Athlete should continue as long as possible. If an athlete misses allotted reps in a minute, take 1 minute off, then finish remaining time up to 15 minutes with 5 Push Ups and 5 Wall Jumps.
#2 – AMRAP 10 of 10 Hungarian Split Squats (5 each leg), 10 Dips, 10 Hip Thrusters.

 


mmmmmodPALEO Chili

Thank you, modPALEO for this delicious chili recipe!!!  Perfect for this colder weather!

RECIPE: Sweet & Spicy Beef Chili

Here’s a delicious little chili recipe that mP owner Amber Lewis cooked up over the weekend.
Perfect for those chilly evenings. Just add family, friends and/or football.

The recipe, as penned by Amber.

Sweet & Spicy Beef Chili

Ingredients:

1 lb grass fed beef
1/2 head cauliflower – small dice
1 sweet potato- small dice
1/4 cup coconut oil
1 can whole tomato – crushed
2 tbls red palm oil
1/4 head garlic – minced
1 tbls tarragon
1 tbls smoked paprika
1 tsp cayenne pepper
1 tsp chipotle pepper
1 tsp chili powder
1 tbls sea salt
1 tbls black pepper
1 cup cold brew coffee
1/2 tsp liquid smoke
1/4 cup maple syrup
2 tsp balsamic vinegar

Directions:

Sauté minced garlic in palm oil. Add ground beef. Once meat is browned, lower heat and cover with lid while dicing veggies. Melt coconut oil in small pan. Place cauliflower and sweet potato on large cookie sheet. Drizzle coconut oil and add half of sea salt and pepper. Roast in oven at 550 degrees until some browning occurs. Add tomato (crushed by hand) to ground beef with all other spices. Once veggies are brown, add to chili. Mix well. Add coffee, liquid smoke, vinegar and maple syrup. Bring to slow boil. Reduce heat and let simmer for 20 minutes.


Full Tank


CF Blog November 12

Strength: Press 5RM then 1 x max reps @ 80% of 5RMf228e3644b2111e38ad70e82ffedd801_8

WOD:
1000m Row
50 Ball Slams (30/20)
40 Abmat Sit-ups
30 Push Press (75/55)
20 KB Swings (1.5/1)
10 Over the Box Jumps (24/20)

 

 

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for next week’s fight in Charlotte!  Check out the deets:

Live MMA Cage Fights by Fight Lab Promotions

Sat Nov 16 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204)

*5pm Doors open

*6pm Fights begin

After Party at Strike City in the Fight Lab Private Party Room – showing UFC PPV fights featuring GSP vs. Hendricks

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

order your tickets here:  http://get.crowntickets.com

check out the Highlight Video

or visit the Facebook page for more info – Facebook.com/FightLab

 

Wife Beater Wipeout
November 23, 2013

Join Beards BeCAUSE & Dilworth Crossfit for the Wife Beater Wipeout!  Get your WOD on for a good cause!

Your Partner and Individual Workouts are available.  Here is a sneak peek at what the day has in store for you!

20 Minute AMRAP

Partner Rx

  • 30 burpee pullups (While one person does burpee pullups, the other hangs from the pullup bar)
  • 30 Wall Balls (While one person does WBs, the other holds a 45/25 plate overhead.)
  • 30 box jump (24/20) (While one person does BJs, the other will hold the bottom of an air squat)

Partner Scaled

  • 30 Burpees (While one person does burpees, the other holds a plank)
  • 30 Pullups (band) (While one person does pullups, the other hangs from the pullup bar)
  • 30 WallBalls (20/14) (While one person does WBs, the other holds a 45/25 plate overhead)
  • 30 Box Jumps (24/20) (While one person does BJs, the other will hold the bottom of an air squat)

Individual RX

  • 20 burpee pullups
  • 20 wall balls
  • 20 box jumps (24/20)

Individual Scaled

  • 20 burpees
  • 20 pullups (band)
  • 20 wall balls
  • 20 box jumps (24/20)

Register Now!

 


CF WOD November 12

Strength: Press 5RM then 1 x max reps @ 80% of 5RM

WOD:
1000m Row
50 Ball Slams (30/20)
40 Abmat Sit-ups
30 Push Press (75/55)
20 KB Swings (1.5/1)
10 Over the Box Jumps (24/20)


11.12.13: Crazy 8’s

Maggie+Vessey+2011+USA+Outdoor+Track+Field+D6I3IQT5OG3l_Fotor_Collage

11.12.13: The Pit @ 7:30pm

WOD:
8 Rounds: 2x Prowler Push
– rest 3:00 minutes
8 Hill Sprints
– jog to bottom and sprint again
– rest 3:00 minutes
800m Run


BCAre you an animal?

“Wow! You are a beast!”

“You’re such an animal!”

Snap: Come back to reality. That’s what we all dream we hear when we’re at the gym, but today I’m going to show you how to become an animal

Literally.

Body movement education: Throwing animal crawls and walks into your warm-ups, conditioning, or even as games gives you a killer challenge to your whole body.

When you transform into an animal, you challenge your mobility, stability, coordination, proprioception, conditioning, and strength in these creative total-body exercises.

So get your transformation on, and morph into these animals.

 

Today’s Workout:
15min AMRAP: 30 Squats, 1 Full Gasser, 30 Burpees, 1 Full Gasser

 


Strength:
Prowler Push/Pull
WoD:
5 rounds for time:
DB Thrusters – 10 reps
DB Walking Lunges – 20 reps
DB Push Ups to Row – 10 reps


CF Blog November 13

Strength: Front Squat 3-3-3-3photo

WOD: “The Chief”
For 5 Cycles:
AMRAP 3
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

*Rest 1 minute btwn each cycle
*For each cycle RESTART the Amrap

 

The holiday season is just around the corner and for some, this can be a stressful time of year.  Check out modPALEO‘s latest blog on the importance of managing stress – and make sure to keep reading for some of their helpful tips!

modPALEO

BEYOND FOOD: Stress, Dealing and Healing

As a culture, we overload our schedules, stay up late to meet deadlines, overtrain and worry about the future, leaving little time for our well-being in this dog eat dog world. The thought is, “the more stress we endure, the more valuable we are.” It’s commonplace.

As we scramble to get ahead, to work harder and do better, we slowly contribute to one of the most detrimental behaviors to our health: Stress. 

Even if you follow a strict regimen of clean eating and regular exercise, stress is the one thing that can derail every effort to live well. It impacts us from the inside out and affects our whole body and its functions. Remember, the body and brain are a closed system that work in tandem to conduct the body’s business. When stress takes its toll, all of the systems commiserate to respond appropriately. 

If stress persists over a period of time, we risk compromising our immune system, digestive functions and hormone regulation. 

Stress can take on two forms: physical and psychosocial. Physical stress can manifest itself from too much exercise, physical trauma, fasting and sleep deprivation. Psychosocial stress results from stressors including traffic jams, financial troubles, grief and even good things like a new baby or a promotion.

Our body responds to stress with the fight-or-flight response. When stress occurs, the following is a brief description of what happens inside the body, according to PaleoDietLifestyle.com :

The “stress hormones” adrenaline/epinephrine, noradrenaline/norepinephrine, and dopamine flood through your body, sharpening your reflexes and giving you razor-focused concentration. Your adrenal cortex raises production of another stress hormone called cortisol: this quickly releases glycogen stores to your muscles for a burst of energy.

Essentially, your body thinks you’re in immediate, life-threatening danger and prioritizes its resources accordingly. To give your muscles and reflexes as much energy as you have available, cortisol suppresses immune function, digestion, and everything else that your body can temporarily put on hold. It’s the most useful response your body could possibly have to an emergency situation that requires extraordinary effort.

Now, consider what happens when our body endures chronic stress. That is, when we are running around giving our best impression of the rat race overworking ourselves, overtraining, and dealing with the stressors of modern day life. Our body responds in the same way as it would a life or death situation, releasing cortisol to give the body the energy it needs and suppressing all the other important functions.

This continued stress response and elevated levels of cortisol leads to wakefulness which leads to sleep deprivation which eventually leads to adrenal fatigue and compromised immunity, digestive function, hormonal imbalances and a host of other problems.

What happens then? Our libido suffers, our workouts suffer, our will power suffers (yes, we tend to eat more when stressed) and ultimately, our well-being suffers.

Continue reading…


CF WOD November 13

Strength: Front Squat 3-3-3-3

WOD: “The Chief”
For 5 Cycles:
AMRAP 3
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

*Rest 1 minute btwn each cycle
*For each cycle RESTART the Amrap


b2503d5f-9a9f-4eae-b046-6b675196c6f5

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.

 

Today’s Workout:
Strength:
Prowler Push/Pull
WoD:
5 rounds for time:
DB Thrusters – 10 reps
DB Walking Lunges – 20 reps
DB Push Ups to Row – 10 reps


11.14.13: She’s Back

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11.14.13: The Pit @ 6am

WOD: Run Jackie Run
800m Run
50 Squat Thrusters (45/35)
30 Pullups
– rest 5 minutes
1 Mile Run

She’s back. Since noone was brave enough to tackle this last week, we’re brining it back.

And what nice hollow body position on the pullup by Julie Foucher.


WoD: 500m Row + 50 Ball Slams + 40 Sit Ups + 30 Jumping Squats + 20 KB Swings + 10 Over-The-Box Jumps + 500m Row.
Cash out: 5 Wall Walks.


CF Blog November 14

WOD:photo (4)
15 Rounds
1 Muscle-up
2 HSPU
3 Burpees

*MU sub is 2 C2B pull-ups and 2 ring dips

 

**Announcement**
There will be NO 6am MOGA class the day after Thanksgiving, but UCF members are welcome to attend the noon class on that day 🙂

 

Interested in checking out a live MMA fight?  UCF members are being offered tickets at a special price for next week’s fight in Charlotte!  Check out the deets:

Live MMA Cage Fights by Fight Lab Promotions

Sat Nov 16 @ Grady Cole Center (310 N Kings Dr, Charlotte, NC 28204)

*5pm Doors open

*6pm Fights begin

After Party at Strike City in the Fight Lab Private Party Room – showing UFC PPV fights featuring GSP vs. Hendricks

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

order your tickets here:  http://get.crowntickets.com

check out the Highlight Video

or visit the Facebook page for more info – Facebook.com/FightLab

 

Wife Beater Wipeout
November 23, 2013

Join Beards BeCAUSE & Dilworth Crossfit for the Wife Beater Wipeout!  Get your WOD on for a good cause!

Your Partner and Individual Workouts are available.  Here is a sneak peek at what the day has in store for you!

20 Minute AMRAP

Partner Rx

  • 30 burpee pullups (While one person does burpee pullups, the other hangs from the pullup bar)
  • 30 Wall Balls (While one person does WBs, the other holds a 45/25 plate overhead.)
  • 30 box jump (24/20) (While one person does BJs, the other will hold the bottom of an air squat)

Partner Scaled

  • 30 Burpees (While one person does burpees, the other holds a plank)
  • 30 Pullups (band) (While one person does pullups, the other hangs from the pullup bar)
  • 30 WallBalls (20/14) (While one person does WBs, the other holds a 45/25 plate overhead)
  • 30 Box Jumps (24/20) (While one person does BJs, the other will hold the bottom of an air squat)

Individual RX

  • 20 burpee pullups
  • 20 wall balls
  • 20 box jumps (24/20)

Individual Scaled

  • 20 burpees
  • 20 pullups (band)
  • 20 wall balls
  • 20 box jumps (24/20)

Register Now!


CF WOD November 14

WOD:
15 Rounds
1 Muscle-up
2 HSPU
3 Burpees

*MU sub is 2 C2B pull-ups and 2 ring dips


Random Notes - NOV

 

Today’s Workout:
WoD: 500m Row + 50 Ball Slams + 40 Sit Ups + 30 Jumping Squats + 20 KB Swings + 10 Over-The-Box Jumps + 500m Row.
Cash out: 5 Wall Walks.



“The Boone” 
WoD: 4x Partner AMRAP4 with 50m Farmer’s Carry + Plank/Kayaks/Row Boats/Bridge. 
Finish with 13 Burpees.


CF Blog November 15

Skill/Strength: Snatch Technique Work (20min)photo (5)

WOD: “Nightcrawler”
30 OHS (95/65)
30 Toes 2 Bar
20 Power Snatches (95/65)
20 Toes 2 Bar
10 Squat Snatches (95/65)
10 Toes 2 Bar

*Competitors may scale up (115/75) or (135/95)

 

Second String Santa Holiday Party

Established in 1989, Second String Santa has become one of the largest charitable events in Charlotte. Through its annual holiday party and other yearly events, Second String Santa raises money and delivers thousands of gifts and school supplies to less fortunate children in the Charlotte area.

We are looking for at least 10 Volunteers, who could potentially be stationed outside, but mainly inside (dress appropriately). Ranging from 12pm – 2am on Friday, 12/06/2013.

Volunteers who decide that they would like to enjoy the event, will receive a 50% discount on their ticket once their commitment has been fulfilled (if your shift is after the event has started and you want to attend the event, we will give you cash back once you have fulfilled your commitment). If your shift is during the event (especially middle to end of the event), and you decide to attend the event, we ask you to be responsible and not get drunk as we are counting on each and every volunteer as this is a large event and we need everyone’s help.

 

Details

Date: Friday, December 6, 2013

Time: 8pm-12am (after party is at same location from
12am-2am)

Location: Silver Hammer Studios; 817 Hamilton St,
Charlotte, NC 28206 (Across from the Fillmore)

Attire:
Formal Attire, if attending event (black tie optional). If only
Volunteering, dress casual.

Interested Volunteers

Please give us at least a two to three hour window that you can
commit to.Please provide your first and last name, email
and phone number. Contact
Info President: George Delano – :George@PaschalPromotions.com


CF WOD November 15

Skill/Strength: Snatch Technique Work (20min)

WOD: “Nightcrawler”
30 OHS (95/65)
30 Toes 2 Bar
20 Power Snatches (95/65)
20 Toes 2 Bar
10 Squat Snatches (95/65)
10 Toes 2 Bar

*Competitors may scale up (115/75) or (135/95)


3P

Pumpkin Protein Pancakes

Ingredients:

  • 2 Egg Whites
  • 1/2 Cup Rolled Oats
  • 1 Large Banana
  • 1 Scoop Vanilla Protein Powder
  • ¼ cup Almond Milk
  • 1/4 Cup Pumpkin Puree
  • 1 Teaspoon of Cinnamon

Directions:

1. Put the ingredients into blender or food processor and blend until smooth.

2. Heat up a skillet or pan and spray with non-stick spray. Pour the batter onto skillet, and cook!

This recipe makes 2-3 normal sized pancakes, so you can double the quantities listed above if you’d like to make a larger batch. You can also add some carob chips if you’d like to sweeten up the taste a little bit, or even plug in some raisins if you’re an athlete looking for extra calories.

Of course, use moderation with syrup, or opt for a sugar-free option or different topping.  Enjoy!

 

Today’s Workout:
“The Boone”
WoD: 4x Partner AMRAP4 with 50m Farmer’s Carry + Plank/Kayaks/Row Boats/Bridge.
Finish with 13 Burpees.

 


11.16.13: 200 Suicides

OctBlog_2013_10_OCTOBER_EVENT_PREVIEW_THUNDER_ROADIMG_1957-630x420

11.16.13: AG Track @ 8am

WOD
8 Rounds
200m Run Forward
Full Field Suicide
– rest is 100m jog

This workout adds in speed, agility and explosive bursts. As with many of our endurance workouts, the goal is to at least maintain your speed on each round with the plan of improving (negative splits) on each round. The recovery is short, and you’re never stopping. This provides a way to keep the body guessing and your legs constantly moving.

Good luck to all the runners at Thunder Road this weekend!


CF Blog November 16

WOD:25113ee04e3611e39d0f12e18945e0a4_8
800m Run
25 Back Extensions
50 Double Unders
1 min Plank Hold
400m Run
25 Abmat Sit-ups
50 Double Unders
1 min Max Rep Push-ups
800m Run
25 Back Extensions
50 Double Unders
1 min Plank Hold

*Penalty – failure to hold plank for 1 minute straight results in a 15
burpee penalty.
*Score is total time and # of push-ups

 

Just a reminder:

The MMA Cage fight is tonight!  

For those interested in tickets, UCF members can score a $5 discount with code “BODPOD”  (use at check out to “unlock” the discounted rate)

order your tickets here:  http://get.crowntickets.com

 

Second String Santa Holiday Party

Established in 1989, Second String Santa has become one of the largest charitable events in Charlotte. Through its annual holiday party and other yearly events, Second String Santa raises money and delivers thousands of gifts and school supplies to less fortunate children in the Charlotte area.

We are looking for at least 10 Volunteers, who could potentially be stationed outside, but mainly inside (dress appropriately). Ranging from 12pm – 2am on Friday, 12/06/2013.

Volunteers who decide that they would like to enjoy the event, will receive a 50% discount on their ticket once their commitment has been fulfilled (if your shift is after the event has started and you want to attend the event, we will give you cash back once you have fulfilled your commitment). If your shift is during the event (especially middle to end of the event), and you decide to attend the event, we ask you to be responsible and not get drunk as we are counting on each and every volunteer as this is a large event and we need everyone’s help.

 

Details

Date: Friday, December 6, 2013

Time: 8pm-12am (after party is at same location from
12am-2am)

Location: Silver Hammer Studios; 817 Hamilton St,
Charlotte, NC 28206 (Across from the Fillmore)

Attire:
Formal Attire, if attending event (black tie optional). If only
Volunteering, dress casual.

Interested Volunteers

Please give us at least a two to three hour window that you can
commit to.Please provide your first and last name, email
and phone number. Contact
Info President: George Delano – :George@PaschalPromotions.com

 

If you’re looking for a new place to grab food this weekend, Joe Huang just opened up a new restaurant in Charlotte.  Check it out!

Bang Bang Burgers

2001 E. 7th Street, Suite D
Charlotte, North Carolina 28204


CF WOD November 16

WOD:
800m Run
25 Back Extensions
50 Double Unders
1 min Plank Hold
400m Run
25 Abmat Sit-ups
50 Double Unders
1 min Max Rep Push-ups
800m Run
25 Back Extensions
50 Double Unders
1 min Plank Hold

*Penalty – failure to hold plank for 1 minute straight results in a 15
burpee penalty.
*Score is total time and # of push-ups


CF Blog November 17

WOD: Team Workout, Teams of 2 or 3 (from 11/13/11)photo (6)
20 Calorie Row
25 Burpees
25 KB Snatches (1.5/1)
25 Ball Slams (30/20)
25 Overhead Walking Lunges (45/25)
25 Box Jumps (24/20)
100m Sprint (50m down and back)


CF WOD November 17

WOD: Team Workout, Teams of 2 or 3 (from 11/13/11)
20 Calorie Row
25 Burpees
25 KB Snatches (1.5/1)
25 Ball Slams (30/20)
25 Overhead Walking Lunges (45/25)
25 Box Jumps (24/20)
100m Sprint (50m down and back)


Strength:
3×5 Alternating Pull-ups and Ring Dips (1min Rest)
3×5 Alternating Push-ups and Ring Rows (1min Rest)
WoD:
AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
300m Row


CF Blog November 18

Strength: Back Squat 5RM610d43f84fda11e3b7690abdc4c80629_8

WOD:
Minute 1: Max Rep Muscle-ups
Minute 2: Max Rep Burpees
Minute 3: Max Rep KB Swings (1.5/1)
Minute 4: Max Rep Air Squats
Minute 5: Max Rep Abmat Sit-ups
Finish with 800m Run

*Score Total Reps and 800m Run Time

 

Momma’s Quote of the Week: “Failure is success if we learn from it.”—Malcolm Forbes

 

Movember Update:

Well, we’ve officially passed the half-way point of our November challenge – which means that awkward stage has passed and those ‘staches are finally filling in!  But we would love to get some more involvement from the Ultimate community.  As of now we have 3 donations – and one is from my mom 😉

Link to the team page:
http://us.movember.com/team/1217377

On the Team Page you can sign up and join the team or you can make donations to support prostate cancer awareness.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

 

speaking of facial hair…

 

Beards BeCAUSE is this weekend!

Wife Beater Wipeout
November 23, 2013

Join Beards BeCAUSE & Dilworth Crossfit for the Wife Beater Wipeout!  Get your WOD on for a good cause!

Register Now!

 


CF WOD November 18

Strength: Back Squat 5RM

WOD:
Minute 1: Max Rep Muscle-ups
Minute 2: Max Rep Burpees
Minute 3: Max Rep KB Swings (1.5/1)
Minute 4: Max Rep Air Squats
Minute 5: Max Rep Abmat Sit-ups
Finish with 800m Run

*Score Total Reps and 800m Run Time


healthy

Stop Fearing Your Food: How to Create a Healthy Relationship With Your Nutrition.

What do you think of when hear the word diet? The first word that springs to my mind is restriction, closely followed by hunger and hard work. Generally not something anyone is too excited to embark upon; in fact, it seems a little scary. The reason for this is that most diets today are focused on fear in one way or another – fear of fat, fear of calories, fear of carbs.

So, lets take a step back and consider ditching the diet, losing the fear of whatever it is, and coming up with a plan to nourish our bodies and support our athletic performance. After all, real food is the sustenance of human life. It makes no sense to be fearful of it. But how do we do this?

Firstly, give up the idea that you’re going to lose 10lbs of fat or gain 10lbs of muscle in the next two weeks. Embrace the idea that you’re about to start nourishing the amazing body you’ve got.

Secondly, follow some basic guidelines on what you should be eating. Note the use of the word guidelines not rules. Hence, it’s a general idea of what you should be eating most of the time, not a five-step test for everything that passes your lips, only to beat yourself up about when you “fail.”

1. Eat a wide variety of natural and unprocessed foods as often as possible.

2. Eat according to your energy expenditure.

3. Avoid things that make you sick.

4. Actually listen to what your body is telling you, and I mean really listen, not just to the stuff you want to hear.

5. Eat primarily to nourish your body and to fuel your athletic performance, but every now and then eat for pleasure.

I certainly don’t believe there is one perfect human diet out there that everyone should be following. We are all individuals. Our bodies are different and what we ask of them is different. But for most of us, following these five guidelines and tweaking as required on an individual level will not only get you a long way towards the body and performance you want, but leave you with a much healthier and happier relationship with food.

Read more here.

 

Today’s Workout:
Strength:
3×5 Alternating Pull-ups and Ring Dips (1min Rest)
3×5 Alternating Push-ups and Ring Rows (1min Rest)
WoD:
AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
300m Row

 


1) 25 Burpees, 25 Bar Rows, 25 Tuck Jumps, 25 Yard Sales 25 Push-ups
2) Tabata Handstand Hold
3) 5 min AMHSAP (As Many Hill Sprints As Possible)


11.19.13: Triple 8

Photo1

11.19.13: The Pit @ 7:30pm

WOD:
8 Rounds: 2x Prowler Push
– rest 3:00 minutes
8 Hill Sprints
– jog to bottom and sprint again
– rest 3:00 minutes
800m Run

Photo is a shot of Patrick rocking Run Jackie Run with a weighted vest. And it was cold and misty out.

Absolute beast.


CF Blog November 19

Strength: Jerk 1-1-1-1-1-1-120131115_192910

WOD:
50 Abmat Sit-ups
40 Walking Lunges
30 Back Extensions
20 Box Jumps (30/24)
10 Push Jerks (135/95)

 

If you haven’t read Elisabeth Akinwale’s blog, you should.  You will find her incredibly inspiring as an athlete and as a mom (and a great writer).  I think the women of the gym will especially appreciate her latest blog!  Enjoy!

 

Them Thighs Though

I just read a term that is quite possibly the most ridiculous thing I’ve ever encountered.  “Thigh-gap prejudice.”  It’s becoming abundantly clear to me that things are quickly spiraling out of control.  I’m sort of disappointed in myself for even acknowledging “thigh-gap” as an actual thing to be addressed.

Substantive thighs look nice.

Substantive thighs look nice.

Until recently, I’d never heard reference to this space between the legs, save once when I heard it referenced as part of a slur of sorts.  If you really care about this “issue” ( I don’t) that the interweb has done it’s best to blow up with stories like this and this, please feel free to check out the amazing work to be found here and here.  Full disclosure, I only skimmed those articles, but Jen Sinkler and Melissa Harris-Perry are pretty damn fantastic so I don’t have any doubts about providing those links.

Thighs can provide padding to protect bones from bars or barbells.

Thighs can provide padding to protect bones from bars or barbells.

I haven’t read those in detail because I’m preoccupied with thinking about how awesome it is to have big, full contact thighs, and the commonly accompanying big butt.  I’m using the term “big” loosely, because who’s to say what big is? At the top of my sport I would proudly put my measurements up against anyone, so I feel qualified to speak on the matter.

Yes, that is the size of a small human waist.  Challenge.

Yes, that is the size of a small human waist. Challenge.

Let’s just say juicy, full and beautiful.  As in, not emulating the appearance of people who are suffering from lack of nutrition.  Whether begotten by God’s grace or athletic training, I really don’t care. Just the other day I was sitting on the GHD and looked down in utter awe as my thighs took up almost the entire width of the machine.  I love to dominate my space like that.  Whoever sits next to me on a plane should know, I am comparing the size of our legs, and I’m usually winning.

Loved ones can also reap the benefits that your thighs provide.

Loved ones can also reap the benefits that your thighs provide.

Anyone who’s feeling external pressure to achieve space between their legs needs to be informed, there’s a large community of people out here who appreciate healthy thigh meat not only for it’s aesthetic appeal, but indisputable utility in athletics and life.  Stay strong and keep those thighs just the way they are…or maybe bigger.

you can read more of Elisabeth Akinwale’s posts here

Beards BeCAUSE is this weekend!

Wife Beater Wipeout
November 23, 2013

Join Beards BeCAUSE & Dilworth Crossfit for the Wife Beater Wipeout!  Get your WOD on for a good cause!

Register Now!

 


CF WOD November 19

Strength: Jerk 1-1-1-1-1-1-1

WOD:
50 Abmat Sit-ups
40 Walking Lunges
30 Back Extensions
20 Box Jumps (30/24)
10 Push Jerks (135/95)


Earn It

Top 10 Ways To Get Motivated.

“How do I get more motivated?” Outside of “What should I eat?” that’s the number one question I’m asked about getting more results on a diet or exercise program. Almost everyone has up and down days, mentally as well as physically. Fortunately, you can learn how to get motivated instantly, you just need the right strategies.

Track your progress, your food and your training in a journal – Want a real fitness miracle? It’s not in a supplement bottle – it’s in a journal. Track your progress. Measure everything you want to improve: waist size, body fat percentage, body weight, pounds of fat, pounds of lean and all the health numbers that are important to you – blood pressure, blood sugar, blood lipids and so on. What gets measured gets improved, even without making any other changes. Why? Because it makes you accountable, it forces you to focus on little daily goals, it’s a fun challenge and it’s motivating.

Look at pictures of yourself – Many health and fitness transformations begin with a “wake up call” of some kind. Common examples include when your doctor says you’re a candidate for a heart attack (and that “scares the couch potato out of you”). Or when your elevator is out one day, and after climbing 5 flights of stairs to your floor, you’re gasping for breath. Or when you can’t keep up with your teenager. Or when a small child is overheard saying, “My mommy is fat.” Or when you barely fit in the airplane seat. But the one call to action I’ve heard more often than any other is a photograph. Someone simply saw a picture of themselves. “I didn’t even recognize myself.” I’ve heard that cry for decades. And today in the age of facebook and social photo sharing, I’ve heard it so many more times that I’ve lost count. When the reality of that photo sinks in, feelings of shame, embarrassment, and discontent often follow and prompt a person to say, “THAT’S IT! I don’t want to look like that anymore. That’s not me.” That was the motivating moment that change began.

Try on your skinny clothes – If you find yourself out of shape with an expanding waistline, try on your favorite pair of pants that you loved to wear when you were in the best shape of your life. When they don’t fit so well, that experience seems to stir up some real emotion in men and women alike. Commit to fit into them again. The worst that can happen is you surpass your previous best shape, your old pants are too big and you need to get them taken in or go shopping for brand new clothes.

Look at yourself in the mirror… without the clothes – I suppose some people might say that seeing a fat or out of shape body reflected in the mirror would get them depressed, not motivated (or make them purposely avoid mirrors). That’s understandable, but I guess this strategy works for so many people because there’s little motivation to change unless you are consciously and vividly aware of your unhappiness with the way things are. This feeling has been famously described as “divine discontent” or “inspirational dissatisfaction,” to explain how unhappiness with the way things are can be a positive when the feeling is aspirational. It’s only a negative when you don’t notice at all, and when you become indifferent and don’t even care what you look like.

Set a challenging goal – When you have inspirational dissatisfaction and a challenging goal, that combination is like motivational rocket fuel. Many people know they have a problem, sometimes to the point that they hate the physical condition they are in now. The real problem is, their focus remains there, on “I hate this!” It’s ok to hate the condition you’re in now, because an out of shape body is not a person, it’s a temporary physical condition and you have the power to change it. But you have to transmute that dissatisfaction into aspiration, and aspiration requires something to aspire to. You must have a goal to focus on.

Think about the feeling you’ll have at the end of your workout – What you choose to focus on has a lot to do with your level of motivation. Most people think about exercise and their focus shifts to the anxiety of being “too busy” to workout. Many people focus on thinking how hard the workout will be, how much it’s going to hurt, and how much they won’t enjoy it. Why not change your focus? It’s your brain – you can focus on what you want. You’re not alone if you dread going to the gym some days, but I don’t know anyone who doesn’t feel good after a workout. Ok, so maybe you feel physically spent sometimes, but you also feel accomplished, satisfied, confident, stronger, and more powerful.

Remember who looks up to you as a role model – Two questions: One, who are you setting the example for? Your kids? Your students? Your spouse? Your employees? Your teammates? Your friends? Everyone in your social circle? Two, what kind of example are you setting? Remember that you are more influential than you think. When you’re a positive role model for health and fitness, you don’t have to say a word, because how you act and how you look speak much louder than anything you could say. Lecturing and nagging other people to work out and eat healthier is not always appreciated. Quietly being an inspiration sure is.

Get involved with the right health and fitness community or group – “Get a support system!” You’ve probably heard that before – and for good reason. Social psychology research backs up this advice and and so does real world experience. When you’re down, other people can lift you up better than anything you can do alone. Support is a circle. Someone helps you achieve your goals, and then you “pay it forward” and help someone else.

Enter a fitness challenge – Change starts with you. You must make the decision to change, you must set goals and no one can take action for you. However, once you have accepted personal responsibility for your own transformation, adding external rewards, accountability and excitement in the form of competition will light a fire in you and double your motivation, guaranteed. Competition makes you push and strive in ways you’d never do in the absence of that challenge and the rewards that come with it.

Tips from above taken from here.

 

Today’s Workout:
1) 25 Burpees, 25 Bar Rows, 25 Tuck Jumps, 25 Yard Sales 25 Push-ups
2) Tabata Handstand Hold
3) 5 min AMHSAP (As Many Hill Sprints As Possible)

 


WoD: 4 Rounds of 21 Goblet Squats + 12 KB Swings + 400m Run


CF Blog November 20

Strength: Hang Power Clean 1RM5c28c148516311e3a1e712e06ab35897_8

WOD:
4 Rounds
25 Double Unders
10 Ring Rows
10 GHD Sit-ups

Cash Out: Max Plank Hold

 

Save the Date!!!  The UCF Christmas Party will be on December 14th!!!  More details to come!

 

Check out Greg Everett’s latest article on the Catalyst Athletics site!

Squat Stance and the Olympic Lifts

With the Olympic lifts, it’s easy to wander a little too far down the rabbit hole and find yourself lost amid overwhelming detail. There are times when such detail is necessary and helpful, but at other times, the best course of action is to simplify. Sometimes this just means reassessing a problem with a perspective guided by simplicity—that is, returning to the basics to fix the complex.

If you’re struggling to figure out why your snatch and clean receiving positions are unreliable, uncomfortable or otherwise not working well for you, take a look at your back squat and front squat stance and movement. Surprisingly often, athletes use different squat stances for the back squat, front squat and overhead squat—this is usually in response to the different demands on position and flexibility and what they presently can and can’t get away with. Something I try to emphasize is that each athlete should have one squat stance—this stance should be the same in the back squat, front squat, overhead squat, snatch, clean, power snatch, power clean and power jerk. It doesn’t get much simpler than that, yet this creates problems for athletes who have been working around various inflexibilities or habits rather than addressing the source of the issues.

The goal of squatting in the context of the Olympic lifts is straightforward: to achieve maximal depth with the most upright posture possible (it should go without saying that we also need proper spinal extension and balance across the foot). This is what allows the athlete to create the structure necessary to best support weights overhead in the snatch or on the shoulders in the clean.

Every repetition of every exercise you perform is practice—if you want to improve your performance, you better take those repetitions seriously and execute them in a manner that supports your objectives. Applying this to weightlifting and the squat stance, every time you squat, you’re practicing and reinforcing a particular position and movement pattern, along with reinforcing patterns of flexibility. If this position and movement is different than what you need in the snatch and clean, you’re complicating what should be a simple element of these lifts and creating difficulty where it doesn’t need to exist.

This problem is often at the root of large disparities between an athlete’s squat and Olympic lift numbers. When you compare the similar elements of the lifts (i.e. the squat), you see totally different movements and positions. A common example is a lifter who squats with the toes and knees more forward, yet in order to achieve the postures necessary for the snatch and clean to be successful, needs to squat with the toes and knees spread more. There are two potential problems created now: Either the athlete is continually receiving snatches and cleans with this squat stance, which prevents them from executing the lifts successfully, or they’re weak and imbalanced when receiving snatches and cleans with the proper stance because they simply haven’t trained a high enough volume of quality repetition with it. In both cases, a strong athlete misses lifts that should be easy makes, or worse, risks injury for no good reason

continue reading…


CF WOD November 20

Strength: Hang Power Clean 1RM

WOD:
4 Rounds
25 Double Unders
10 Ring Rows
10 GHD Sit-ups

Cash Out: Max Plank Hold


The time to shut down…

OFF

In our lives immersed in technology, we rarely shut everything off.

We turn on when we wake up, and are on our devices until we go to sleep. And every hour in between.

I’m not immune to this. Very few people these days are.

And yet, there’s value in shutting everything down, so that we can reconnect with life. With people. With the moment. With ourselves.

There’s a time to work hard, and there should be a time to shut down. Otherwise, it all blends together and nothing has any space.

What time will you shut down today?

 

Today’s Workout:
WoD: 4 Rounds of 21 Goblet Squats + 12 KB Swings + 400m Run

 


WoD: 12min AMRAP – 100m Sprint with Burpee Pyramid.
Cash Out #1: 5x Stair Sprints (line-up, one person at a time, back of line to front “rest”)
Cash Out #2: Plank Centipede


11.21.13: Twin Peaks

Twins Running

11.21.13: The Pit @ 6am

PARTNER WOD
2 Rounds
4x 400m Run (alternate 400’s)
40 Pullups (20 each)
4x 100m Sprints (alternate 100’s)
40 Pushups (20 each)
4x 500m Row (alternate 500’s)
40 Squats (20 each)


CF Blog November 21

WOD: Team WOD (Teams of 2)IMG_1236
100 Pistols
100 Ring Dips
100 Power Snatches (75/55)

Sadly, Oxford’s Word of the Year for 2013 is…

selfie

Syllabification: (sel·fie)
Pronunciation: /ˈselfē/
(also selfy)
noun (plural selfies)

informal

  • a photograph that one has taken of oneself, typically one taken with a smartphone or webcam and uploaded to a social media website:occasional selfies are acceptable, but posting a new picture of yourself everyday isn’t necessary

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
830am
1000am

Friday Nov 29th
1000am
1200pm
430pm
600pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

 

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

Second String Santa Holiday Party

Established in 1989, Second String Santa has become one of the largest charitable events in Charlotte. Through its annual holiday party and other yearly events, Second String Santa raises money and delivers thousands of gifts and school supplies to less fortunate children in the Charlotte area.

We are looking for at least 10 Volunteers, who could potentially be stationed outside, but mainly inside (dress appropriately). Ranging from 12pm – 2am on Friday, 12/06/2013.

Volunteers who decide that they would like to enjoy the event, will receive a 50% discount on their ticket once their commitment has been fulfilled (if your shift is after the event has started and you want to attend the event, we will give you cash back once you have fulfilled your commitment). If your shift is during the event (especially middle to end of the event), and you decide to attend the event, we ask you to be responsible and not get drunk as we are counting on each and every volunteer as this is a large event and we need everyone’s help.

 

Details

Date: Friday, December 6, 2013

Time: 8pm-12am (after party is at same location from
12am-2am)

Location: Silver Hammer Studios; 817 Hamilton St,
Charlotte, NC 28206 (Across from the Fillmore)

Attire:
Formal Attire, if attending event (black tie optional). If only
Volunteering, dress casual.

Interested Volunteers

Please give us at least a two to three hour window that you can
commit to.Please provide your first and last name, email
and phone number. Contact
Info President: George Delano – :George@PaschalPromotions.com

 


CF WOD November 21

WOD: Team WOD (Teams of 2)
100 Pistols
100 Ring Dips
100 Power Snatches (75/55)


Random Notes - NOV


Today’s Workout:
WoD: 12min AMRAP – 100m Sprint with Burpee Pyramid.
Cash Out #1: 5x Stair Sprints (line-up, one person at a time, back of line to front “rest”)
Cash Out #2: Plank Centipede

 


One partner working at a time: 
-800m run (each partner runs 400m)
-100 push-ups
-800m run
-100 walking lunges
-800m run
-100 sit-ups
-800m run
-100 squats
-800m run


CF Blog November 22

Strength: Bench Press 5-5-5 (15 min)6ce1c2e652fd11e3a629127abf4949d6_8

Strength: Romanian Deadlift 8-8-8 (15min)

WOD:
AMRAP 15
15 Push-ups
300m Row
30 Wall Balls

*split up into groups of 1,2 and 3 if needed

Big shout out to Cathy Baad-ass for rocking out pistols in yesterday’s WOD.  I know a lot of you shied away from from a WOD that demanded numerous repetitions of high-skill movements, and I get that, but always remember that these are the opportunities to improve on yourself as an athlete and strengthen your weaknesses!

I really would like to say kudos to those of you who came, worked on progressions and conquered that WOD!  It was truly awesome to see peeps RX some of these movements for the first time!

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
830am
1000am

Friday Nov 29th
1000am
1200pm
430pm
600pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

Beards BeCAUSE is this weekend!

Wife Beater Wipeout
November 23, 2013

Join Beards BeCAUSE & Dilworth Crossfit for the Wife Beater Wipeout!  Get your WOD on for a good cause!

Register Now!

 


CF WOD November 22

Strength: Bench Press 5-5-5 (15 min)

Strength: Romanian Deadlift 8-8-8 (15min)

WOD:
AMRAP 15
15 Push-ups
300m Row
30 Wall Balls

*split up into groups of 1,2 and 3 if needed


WCC

White Chicken Chili

Ingredients:

  • 2 tablespoon olive oil
  • 2 medium onions, chopped
  • 4 cloves garlic, minced
  • 2 (4 oz) cans green chilis, chopped
  • 2 teaspoons ground cumin
  • 1/2 teaspoon cayenne pepper
  • 2 teaspoons oregano
  • 2 (32 oz) boxes gluten-free chicken stock
  • 3 or 4 (12.5 oz) cans White Chicken chunk meat (I use Trader Joe’s canned chicken, read your labels! Some canned chicken has some nasty stuff in it)
  • 1/4 cup coconut cream*

Directions:

  1. Saute onions and garlic in the olive oil in a large pot over medium heat until onions are transparent, about 10 minutes
  2. Stir in chilis, cumin, cayenne pepper, and oregano, sauté 2 more minutes
  3. Add chicken stock. Bring to a slow boil, reduce heat to simmer, cover and cook 30 minutes.
  4. Stir in chicken. Be sure to break apart large chunks. Simmer another 30 minutes.
  5. Add coconut cream. Stir until melted.
  6. Serve topped with avocado chunks. Yum!

*Note: If you don’t have coconut cream, you can use full-fat coconut milk instead.

 

Today’s Workout:
One partner working at a time:
-800m run (each partner runs 400m)
-100 push-ups
-800m run
-100 walking lunges
-800m run
-100 sit-ups
-800m run
-100 squats
-800m run

 


11.23.13: Hill Yeah!

Bradbury_XC_Pac12Champs003E-1story

11.23.13: AG Track @ 8am

5 Rounds
1x Long Hill Run
1x Short Hill Sprint
– rest is slow jog down from each hill

For this workout, we’re running both the long hill behind the AG track as well as the short sprint hill. So this will be good combination of a 1/4 mile+ strong run followed by an easy jog back down and then right into a short hill sprint, followed by an easy jog back down. The rests are the easy runs back down the hills. As is customary, the goal is to get faster with each hill run.

Photo: Saturday is the NCAA CC National Championship. Colorado and Providence head up the favorites for the Men and Women.


CF Blog November 23

WOD:photo (8)
30 Power Cleans (95/65)
30 Toes 2 Bar
15 Thrusters (95/65)
30 Double Unders
30 DB Push Press (45/30)
15 Muscle-ups (sub 30 pull-ups and 30 dips)
30 Burpees
30 Overhead Walking Lunges (45/25)

New T-Shirts are in and they are SWEET (and soft!) $25 photo (7)

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
830am
1000am

Friday Nov 29th
1000am
1200pm
430pm
600pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

and don’t forget, Beards BeCAUSE is today!

 


CF WOD November 23

WOD:
30 Power Cleans (95/65)
30 Toes 2 Bar
15 Thrusters (95/65)
30 Double Unders
30 DB Push Press (45/30)
15 Muscle-ups (sub 30 pull-ups and 30 dips)
30 Burpees
30 Overhead Walking Lunges (45/25)


CF Blog November 24

WOD:photo (9)
4 Rounds
400m Run
21 Ball Slams (30/20)
15 Box Jumps (24/20)
9 C2B Pull-ups


CF WOD November 24

WOD:
4 Rounds
400m Run
21 Ball Slams (30/20)
15 Box Jumps (24/20)
9 C2B Pull-ups


Strength/Speed:
Prowler Push x 5
WoD:
4 rounds
500m row
5 ring dips
10 goblet squats
15 KB swings


CF Blog November 25

Strength: OHS 3-3-32b232096555711e3971a0ab5eaa6645f_8

WOD:
10 Clean and Jerks (135/95)
20 Burpees
30 Ball Slams (30/20)
40 Double Unders
50 KB Swings (1.5/1)
40 Double Unders
30 Ball Slams (30/20)
20 Burpees
10 Clean and Jerks (135/95)

 

 

Momma’s Quote of the Week: “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”—Oprah Winfrey

New T-Shirts are in and they are SWEET (and soft!) $25 photo (7)

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
830am
1000am

Friday Nov 29th
1000am
1200pm
430pm
600pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

This article from NPR is disheartening.

Get out and play kids…

Kids Are Less Fit Today Than You Were Back Then

There’s a reason she’s out there all alone. Children worldwide are spending less time on sports and active play and more time with TVs and video games.

Children around the world are less aerobically fit than their parents were as kids, a decline that researchers say could be setting them up for serious health problems once they’re grown up.

Children today take 90 seconds longer to run a mile than kids did 30 years ago, according to data from 28 countries. Children’s aerobic fitness has declined by 5 percent since 1975.

Researchers at the University of South Australia used running speed as a simple proxy for aerobic fitness, because it measures cardiovascular health and endurance. Aerobically fit adults are much less likely to have heart attacks and strokes, and children who are aerobically fit are more likely to be fit as adults.

The researchers analyzed 50 studies that included 25 million children ages 9 to 17, in the United States, Europe, Australia, New Zealand and Asia.

Children’s speed started dropping in the 1970s, and kids have continued to become more snail-like ever since.

continue reading…


CF WOD November 25

Strength: OHS 3-3-3

WOD:
10 Clean and Jerks (135/95)
20 Burpees
30 Ball Slams (30/20)
40 Double Unders
50 KB Swings (1.5/1)
40 Double Unders
30 Ball Slams (30/20)
20 Burpees
10 Clean and Jerks (135/95)


platic

7 Freaky Reasons to Ditch Plastic

Plastic is both a godsend and a nightmare when you consider its many uses. For starters, there are countless plastic perks, explains Susan Freinkel, author of Plastic: A Toxic Love Story. Plastic allows for lighter-weight car parts that boost gas mileage and lower a vehicle’s carbon footprint; computer housings; and even disposable syringes that make it possible to draw blood without spreading infectious diseases. Even polystyrene, aka Styrofoam, has an upside. “It’s a fantastic insulator and very long lasting, as we know,” Freinkel says. “So that’s a great material when used in a house, where it’s going conserve energy for decades, but not so great when used in a cup to keep coffee hot for 15 minutes.”

The takeaway? When we use plastic for unnecessary conveniences, we’re putting not just the planet in peril—but ourselves, too.

Check out the latest plastic news, including these 7 freaky reasons to give it up!

1. It sometimes harbors other toxic, secret ingredients.
A recent study looking at black plastic travel mugs and kitchen utensils found an alarming percentage contained brominated flame retardants, a toxic class of chemicals linked to cancer. Researchers believe electronic recycled waste, which often contains these harmful flame retardants, is winding up in plastic consumer products, including things we eat and drink from.

Do this instead: Nix plastic food containers and instead opt for food-grade stainless steel, ceramic, or glass.

2. It’s exfoliating the Great Lakes.
A truly ridiculous use for plastic: Adding plastic microbeads to facial scrubs and other personal care products for exfoliating purposes. “The fact that we wash our faces with plastic bits that are designed to go down the drain, where they will almost inevitably end up in waterways, to persist for centuries, is emblematic of the carelessness with which we use plastics,” Freinkel says. “Plastic can be great stuff, but all too often it gets used in stupid ways that are designed for our convenience, but with no attention to the costs of that convenience.”
Tracking the research, Freinkel found that a 4.2-ounce tube of a leading facial cleanser contains 356,000 plastic microbeads. That helps explain why scientists recently discovered as many as 450,000 bits per square kilometer—a record-breaking number—when sampling water from the Great Lakes.

Do this instead: Make your own nontoxic exfoliator. Mix ½ cup of aloe with just enough brown sugar or baking soda to create a gritty but not sharp texture.

3. Your veggies are drinking it up.
Plastic is a go-to component on many vegetable farms, used in cheap, lightweight plastic greenhouses. Recent testing in China found that leafy greens grown in plastic-film greenhouses were more lightly to contain higher levels of phthalates, hormone-disrupting chemicals linked to weight gain and behavioral problems. Greenhouse plastics are often coated in phthalates to extend the life of the plastic by protecting it from sun damage.

Do this instead: Ask your favorite farmer if he or she uses lots of plastic in the farm’s veggie production; grow your own vegetables without plastic, and then can or freeze the extras in glass canning jars to enjoy after the growing season.

4. It makes guys less manly.
A 2012 study appearing in Environmental Health Perspectives found men with the highest concentrations of certain phthalates, common plastic ingredients, had significantly lower free androgens and healthy reproductive hormones compared to men with the lowest levels.

More reason for men to veto plastic? A University of Chicago study released in June 2013 found that early exposure to bisphenol A (BPA), a common chemical used in polycarbonate water bottles, mimics estrogen in the body and could sensitize prostate stem cells in a way that promotes prostate cancer later in life.

Do this instead: Opt for food-grade stainless steel or glass water bottles, and never heat plastics in the microwave or dishwasher. The higher temps could accelerate leaching of other harmful plastic chemicals that could throw your hormones into an unhealthy frenzy.

5. Some bottled water chemicals are so potent, they’re like hormone-replacing cancer drugs.
A recent German study published in the journal PLoS One detected 25,000 chemicals in bottled water, finding that some inhibited estrogenic activity by 60 percent and androgenic activity by 90 percent. (The latter hormonal effect is on par with the prostate cancer drug flutamide.)

The researchers also detected particularly potent chemicals known as maleates and fumarates, compounds used to manufacture the form of plastic resin used in plastic water bottles.

Do this instead: Opt for tap water. As far as regulations go, community or municipal tap water requires much more stringent, regular testing than bottled water.

6. Even fleas are eating it.
A recent study looking at an Italian lake and published in the journal Current Biology found that plastic pollution isn’t just a problem for ocean critters like sea turtles. They found water fleas and even worms are eating microplastic pollution. Since plastic readily absorbs other toxic pollutants in the water, “plastic debris can act as vector for alien species and diseases,” a study author writes.

Do this instead: Cut out ridiculous plastic uses. The study authors said that based on the size of the plastic particles recovered inside the freshwater critters, the particles most likely originated from plastic people throw away. Stop using plastic bags, and instead use reusable cloth and washable totes and bags. Find a high-quality stainless steel coffee mug instead of buying coffee in a disposable cup every morning, and buy fewer personal products in general, since many are packaged in plastic—and even contain harmful plasticizing ingredients.

7. Plastic chemicals are fueling adult diseases in kids.
According to a May 2013 study published in the Journal of Pediatrics, we can blame the odorless, colorless plastic additives known as phthalates for rising blood pressure rates in children and teenagers. Phthalates readily leach from food containers and mix with food, meaning it’s not just calories that can affect a child’s health when it comes to food.

Do this instead: Cut back as much as possible on processed foods. Try to cook whole foods from scratch as much as possible. Avoid the fad bubble tea drinks—the tapioca-like pearls in the drink are thought to harbor phthalate chemicals.

 

Today’s Workout:
Strength/Speed:
Prowler Push x 5
WoD:
4 rounds
500m row
5 ring dips
10 goblet squats
15 KB swings


Each bootcamper starts and ends with a bear crawl, then does the following movements with a bear crawl between each:
-25 burpees
-50 extreme jacks
-75 squats
-100 sit-ups


11.26.13: Unknown and Unknowable

unknown-crossfit-torrance-600x270

11.26.13: The Pit @ 7:30pm

WOD:
Unknowable Row

Workout: we’re keeping true to the Crossfit motto of preparing for the unknown and unknowable. We’re at least giving you some hints (or a hint). Rowing will be involved. So we’ll keep you a little bit warmer. But we’re not telling you the length of the rows, time of intervals, time of rests, or if other exercises will be involved. Heck, I don’t even know if we’ll have intervals or rest. But we will keep you on your toes.


CF Blog November 26

Strength: Deadlift 5-5-51450173_10152034991090568_717343799_n

WOD: AMRAP 20
10 HSPU
10 Front Squats (135/95)
10 Back Extensions
200m Run
1 Rope Climb

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
8:30am
10:00am

Friday Nov 29th
6:00am
10:00am
12:00pm
4:30pm
6:00pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

This is our last week for Movember!!!  Please help our gym support a great cause!

Link to the team page:
http://us.movember.com/team/1217377

On the Team Page you can sign up and join the team or you can make donations to support prostate cancer awareness.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

 

In case you missed it in the Charlotte Observer:

Sugar-heavy sports drinks don’t benefit everyone

By Reid Creager

It’s a regular routine for countless health-conscious people: some moderate cardio and/or weight training, maybe a 10- or 15-minute run followed by a half-hour with barbells or resistance equipment, all fueled by or finished with their favorite sports drink.

Researcher David Nieman says that’s a calorie calamity.

Although regular physical activity is good for the heart and has psychological benefits, he said drinking sugar-heavy concoctions for added energy isn’t going to help the casual exerciser lose weight. And he said the future of sports drinks is an all-natural sugar cocktail that provides more benefits than the highly popular drinks we’re consuming now.

The biggest misconception about sports drinks such as Gatorade, Powerade and Propel is that “there’s one healthy drink for everybody,” said Nieman, a professor and director at the Appalachian State University Human Performance Laboratory, at the North Carolina Research Campus in Kannapolis. “Gatorade, for example, is specially formulated for heavy exertion.

“People think that after any kind of exercise, you should have a sports drink. The only people who really need this kind of sugar support during exercise are those who are going 75 minutes or longer. Once you’ve been out there 75 minutes, and I don’t care what the exercise is, your muscle glycogen stores start to get depleted – that’s the sugar that’s stored in our muscles – and you just simply can’t put out the intensity. With the added sugar intake, you’re able to maintain that intensity longer.

“For people who are just going out for 30 or 45 minutes of running, cycling, it’s foolish to use those beverages. Why take away all the calories you just burned by drinking sugar when really you don’t need that sugar at all? All you need to do is drink water and keep your food intake under control.”

Sugar’s optimal mix

Nieman, who has conducted extensive nutrition research with Gatorade and other major brands, says “sugar” shouldn’t be a bad word in connection with exercise. “It isn’t the sugar, per se, that causes the weight gain. It’s taking in more calories than you burn.

“A calorie is a calorie is a calorie. If the calories you’re taking in are more than what you’re burning, you’re going to gain weight.”

That said, sugar is “really, really a benefit” during exercise in the right situation, he said. “It’s like magic. An athlete is foolish not to use it.”

Through research, Nieman said, “we know that a 6 percent carbohydrate beverage is about the optimal amount. That translates to 60 grams of sugar per liter. As a rough rule of thumb, you want to be taking in 16 grams of sugar every 15 minutes of intense exercise.

“Gatorade has 60 grams of a sugar mix per liter. So it’s a 6 percent sugar drink. During heavy exertion like running, bicycling, etc., taking about a liter or so of a sports drink that’s designed to give the right amount of sugar – 60 grams per hour – actually elevates blood glucose levels. This allows the athlete to maintain the pace longer.

“It’s a dramatic effect; we’ve measured this in the lab. At the same time, it actually decreases the stress hormone response and knocks down some of the inflammation.”

Going bananas

Nieman said that Gatorade, which has 80 percent of the sports drink market worldwide, is “as good as any sports beverage for supplying sugar in the right proportions. But there’s a big movement to find Gatorade substitutes” in the search to supply more antioxidants and nutrients.

Last year, NCRC researchers conducted a study with Dole Food that compared the health benefits from a carbohydrate sports drink with benefits from bananas when consumed during intense cycling.

Trained cyclists consumed either 1 cup of a carbohydrate drink or half a banana every 15 minutes during a 75-kilometer simulated road race of 2.5 to 3 hours. Blood samples before and after were analyzed at the NCRC metabolomics laboratory for more than 100 metabolites – molecules produced by metabolism.

Data showed that performance was the same and that bananas had more nutritional benefits. Specifically, bananas provided antioxidants not found in sports drinks, as well as fiber, potassium and vitamin B-6, the study showed. In addition, bananas have a healthier blend of sugars than sports drinks have, it said. The study was published in the online journal PLOS ONE, published by the nonprofit Public Library of Science.

“We found that sugar that’s in the banana is very similar to what’s in Gatorade,” Nieman said. “It has a sucrose/glucose/fructose mix and comes packaged with nutrients, a lot of what we call polyphenols (oxidants from plant foods) that are beneficial chemicals that help protect against disease.

 


CF WOD November 26

Strength: Deadlift 5-5-5

WOD: AMRAP 20
10 HSPU
10 Front Squats (135/95)
10 Back Extensions
200m Run
1 Rope Climb


Kristin rope climb

Why We Crave Comfort Foods

We all have them – ”comfort” foods that feel like more than just food. Far beyond the random edibles of our day, these are imbued with the likes of positive memories, celebratory identities, nurturing associations. They’re the feel-good recipes or psychological standbys that satiate us on a deeper level. Irrational as it might sound (but isn’t really), food is more than function. It’s more than taste or even nutrition (gasp!). Food, specifically our personal list of comforting favorites (resulting from cultural and emotional experience), has the power to shift our mood as well as our physiology. You better believe it, read more here.

 

What’s your comfort food(s)?

 

Today’s Workout:
Each bootcamper starts and ends with a bear crawl, then does the following movements with a bear crawl between each:
-25 burpees
-50 extreme jacks
-75 squats
-100 sit-ups



Minute 1: Max Rep Pull-ups
Minute 2: Max Rep Burpees
Minute 3: Max Rep KB Swings
Minute 4: Max Rep Push-ups
Minute 5: Max Rep Ball Slams
Finish with 800m Run/1000m Row
~Rest together 3min~
Start with 800m Run/1000m Row
Repeat Max Rep scores for Pull-ups, Burpees, KB Swings, Push-ups, Ball Slams


CF Blog November 27

Strength: Weighted Pull-ups 3-3-3-31461249_10152034991595568_1629513075_n

WOD:
10-1 KB Swings (1.5/1)
1-10 Push-ups

Rest 3 min

10-1 Ball Slams (30/20)
1-10 Box Jumps (24/20)

Cash out: (95/65)
50’ Front Rack Walking Lunge
10 Push Press
50’ Front Rack Walking Lunge

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
8:30am
10:00am

Friday Nov 29th
6:00am
10:00am
12:00pm
4:30pm
6:00pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

This is our last week for Movember!!!  Please help our gym support a great cause!

Link to the team page:
http://us.movember.com/team/1217377

On the Team Page you can sign up and join the team or you can make donations to support prostate cancer awareness.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

 


CF WOD November 27

Strength: Weighted Pull-ups 3-3-3-3

WOD:
10-1 KB Swings (1.5/1)
1-10 Push-ups

Rest 3 min

10-1 Ball Slams (30/20)
1-10 Box Jumps (24/20)

Cash out: (95/65)
50’ Front Rack Walking Lunge
10 Push Press
50’ Front Rack Walking Lunge


Random Notes - NOV

 

Minute 1: Max Rep Pull-ups
Minute 2: Max Rep Burpees
Minute 3: Max Rep KB Swings
Minute 4: Max Rep Push-ups
Minute 5: Max Rep Ball Slams
Finish with 800m Run/1000m Row
~Rest together 3min~
Start with 800m Run/1000m Row
Repeat Max Rep scores for Pull-ups, Burpees, KB Swings, Push-ups, Ball Slams


CF Blog November 28

WOD: (from 6/10/12)happy-thanksgiving-2013
5 Rounds
15 Power Snatches (95/65)
400m Run

Thanksgiving Hours

Thursday Nov 28th (Thanksgiving)
8:30am
10:00am

Friday Nov 29th
6:00am
10:00am
12:00pm
4:30pm
6:00pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

 

 

Some tips for a healthy Thanksgiving from our friends at modPALEO!

Tips for Staying Healthy This Thanksgiving

20Thanksgiving is a holiday of reflecting andgiving thanks for the many blessings life holds, but  it has also largely become known as the holiday centered on food and overindulgence. In theory, this seems awesome and fun. In reality, the typical Thanksgiving celebration can leave us with indigestion and lethargy and send us well on our way toward those extra holiday pounds.

For those of you wishing to stay on track with your healthy lifestyle, here are a few holiday tips.

  • Drink water. Lots of it. This is especially important if you are traveling. Not only will water help you to stay properly hydrated, but it will also reduce unwanted bloating.
  • Exercise. Head to the gym to get your sweat on, go for a run or a post-meal walk. Instead of watching football on TV while you wait for the turkey to cook, think about playing your own game of football. The important thing is to resist the urge to be a couch potato. Get outside and move!
  • Try not to overdo the alcohol. Not only is alcohol toxic to our bodies, but it also promotes poor food decisions, which can double up the hangover effects. If you happen to overindulge however, you can always try some of these tips from Mark Sisson.
  • Fill up your plates with the healthy stuff – turkey, salad, and veggies – and eat this good stuff first. Leave a bit of room for a spoonful of “mom’s famous stuffing”, but leave it at that, a spoonful.
  • Make some healthy sides and treats to share – that way you know you will have plenty of options. Check out PaleOMG for some awesome Thanksgiving paleo treats. But keep in mind; even overindulging on paleo treats can leave you reaching for that bottle of Pepto-Bismol.

Remember, Thanksgiving is just the beginning of a long holiday season. Start yours off on the right foot!!


CF WOD November 28

WOD: (from 6/10/12)
5 Rounds
15 Power Snatches (95/65)
400m Run


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tday2

tday3

tday4


CF Blog November 29

WOD:1453503_10152034991155568_1627592387_n
Start w/1000m Row

Then 3 rounds of:
25 Abmat Sit-ups
25 Burpees Box Jumps (24/20)
25 T2B

Finish w/1000m Row

Cash Out:
100 Double Unders

Schedule for Friday Nov 29th
6:00am
10:00am
12:00pm
4:30pm
6:00pm

Also, there will be NO 6am MOGA on Friday the 29th, but UCF members are welcome to go to the 12pm class!

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

This is our last week for Movember!!!  Please help our gym support a great cause!

Link to the team page:
http://us.movember.com/team/1217377

On the Team Page you can sign up and join the team or you can make donations to support prostate cancer awareness.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

 


CF WOD November 29

WOD:
Start w/1000m Row

Then 3 rounds of:
25 Abmat Sit-ups
25 Burpees Box Jumps (24/20)
25 T2B

Finish w/1000m Row

Cash Out:
100 Double Unders


CF Blog November 30

WOD:photo
3 Rounds
20 Wall Balls (20/14)
15 Pull-ups
15 One Arm KB OHS (1.5/1) – athlete goes ground to overhead with the bell
then OHS, can alternate sides as needed.
20 Back Extensions
400m Run

Cash Out
Weighted Prowler Push High/Low x 5

 

Save the Date!!  December 14th – UCF’s Annual Holiday party!!!  More details to come!

 

This is our last DAYfor Movember!!!  Please help our gym support a great cause!

Link to the team page:
http://us.movember.com/team/1217377

On the Team Page you can sign up and join the team or you can make donations to support prostate cancer awareness.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

 


CF WOD November 30

WOD:
3 Rounds
20 Wall Balls (20/14)
15 Pull-ups
15 One Arm KB OHS (1.5/1) – athlete goes ground to overhead with the bell
then OHS, can alternate sides as needed.
20 Back Extensions
400m Run

Cash Out
Weighted Prowler Push High/Low x 5


11.30.13: 400’s Under 40

footlocksouth-startingline

11.30.13: AG Track at 8am

WOD:
8x 400m Run
(1 minute rest)

The first four are basically a warmup, especially since it will be a bit chilly…We’ll run those at 60%, 70%, 80%, 90% of what you want your last four to be. Since it will be cold, we’re not trying to go all out or set a 400m PR, but we do want to still run these hard. Try to keep the last four all within 2 or 3 seconds of each other. With this workout, we’re working on both speed and pacing.

Good luck to all the cross country runners who are vying for a spot at nationals in either the Foot Locker or Nike Regional races. Girls and Boys Foot Locker races start at 10am at McAlpine.


CF Blog December 1

WOD: Team Workout (groups of 3)1456743_10152034991010568_335769715_n
10-9-8-7-6-5-4-3-2-1
Press (from the rack) (115/75)
Front Squat (135/95)
Deadlift (225/155)

*All three athletes moving at the same time but they cannot rotate until
all three teammates complete the movement. Each team will utilize 3 bars.

*If there ends up being a group of 2 they can do the same workout but use
3 bars.


CF WOD December 1

WOD: Team Workout (groups of 3)
10-9-8-7-6-5-4-3-2-1
Press (from the rack) (115/75)
Front Squat (135/95)
Deadlift (225/155)

*All three athletes moving at the same time but they cannot rotate until
all three teammates complete the movement. Each team will utilize 3 bars.

*If there ends up being a group of 2 they can do the same workout but use
3 bars.